Most people see a family doctor or a specialist for their medical care. Some people seek out other healing methods. In between, there is a type of medical practice that combines the two. This is often called integrative medicine.

Think of a hybrid vehicle. It uses two power sources – gas and electricity – to make the vehicle work. Integrative medicine works the same way. Its two “sources” are:

1. Traditional, or Western, medicine. This is practiced by medical and osteopathic doctors (MDs or DOs).
2. Complementary or alternative medicine (CAM). This is an approach to healing and staying healthy that is different from traditional or Western medicine.

Integrative medicine is when doctors use CAM along with traditional medicine.

How are integrative and traditional medicines different?
Western or traditional medicine typically uses conventional therapies to help prevent and treat disease. These include lifestyle changes, counseling, medication, physical therapy or surgery.

Complementary medicine uses different methods to promote health.  Some complementary medicines include:

• Massage therapy
• Yoga
• Aromatherapy (using the scents of herbs and plant oils)

Some doctors will use a combination of traditional and complementary medicine. For example, your doctor may suggest massage or yoga along with standard treatments to help you manage pain or reduce stress that comes from certain chronic health conditions. These treatments are meant to support, but not replace, traditional medicine.

Alternative medicine is meant to be used instead of traditional medicine. It includes such methods as:

• “Eastern” medicine
• Folk cures
• Faith healing
• Herbal medicine
• Acupuncture
• Chiropractic treatment

Sometimes these therapies can be used along with traditional medical therapy for certain conditions.

Is integrative medicine safe?
Many alternative medicines have been used for thousands of years. But only a few have been studied in the same way as traditional medicine. For this reason, it is not possible to assure their safety. Also, the outcomes of some therapies are hard to measure using standard scientific methods. For example, it’s hard to assess the effectiveness of faith healing.

Before you try any CAM treatments, though, it’s important to talk to your doctor. Many substances an alternative medicine practitioner may prescribe could interact poorly with prescription drugs or over-the-counter medicines. For example, a dietary supplement promoted as a memory booster might also raise your blood pressure.

Posted by: Frank Esposito, VP Expert Home Care.  New Jersey’s Expert Home Care provides professional, dependable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Did you know that about half of older adults say they have trouble sleeping at least a few nights each week? Despite this “sleepless epidemic,” few treatments focus on improving sleep quality in people with moderate sleep complaints.

One alternative approach that shows some promise for treating people with sleep problems is tai chi. This is an ancient art of performing slow, gentle movements. It combines relaxation and exercise – both shown to contribute to a better night’s rest.

Why seek alternatives?
As many as four out of five people with sleep problems never seek help. Among the remaining one out of five who do seek treatment, most turn to sedative medications. But these medications can have harmful side effects, including:

• Daytime confusion
• Drowsiness
• Falls and fractures
• Adverse interactions with other medications

For these reasons, many people avoid sleep medications, and go untreated. This leaves them at risk of developing more serious problems, including chronic insomnia. And insomnia can worsen conditions like depression, pain and anxiety.

About tai chi
Tai chi is also known as “moving meditation.” It combines deep breathing, relaxation and slow structured movements. Tai chi has been practiced widely in China for hundreds of years as a form of meditation, exercise and self-defense.

The practice of tai chi is inexpensive and has no side effects. And because it combines movement and relaxation, it is especially attractive to researchers investigating sleep problems. It’s also a win-win for older adults who may have age-related limitations with some standard forms of exercise.

Getting started
Tai chi or TCC classes are offered at many health clubs and community recreation programs. There are also many books, DVDs and videotapes that can get you started with tai chi right in your own home. Always check with your doctor before you start a new physical activity.

Posted by: Frank Esposito, VP Expert Home Care.  New Jersey’s Expert Home Care provides professional, dependable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

10 Sleep Tips for Seniors

Many people have trouble falling asleep because of poor sleep hygiene practices. Sleep hygiene means the personal habits and environmental factors that affect your sleep.

1. Go to bed and wake up at the same time every day. Your body gets used to a sleep pattern. Even if you are retired, try to get up at the same time each day, weekends included.

2. Do not take naps. Napping can interfere with sleep. If you must take a nap, limit it to 30 to 45 minutes and do it early in the day.

3. Avoid alcohol, caffeine and spicy or sugary foods four to six hours before bedtime. These foods and beverages may stimulate you, making it harder to fall or stay asleep.

4. Don’t eat big meals or drink late at night. A large meal may cause indigestion, which could interfere with sleep. If you drink close to bedtime, you may need to use the bathroom in the middle of the night.

5. Do not exercise within three hours of bedtime. Regular exercise is great, but doing it close to bedtime can make it harder to fall asleep.

6. Have a light snack close to bedtime. Try warm milk or a banana.

7. Relax before bed. Practice deep breathing exercises, take a warm bath or do other activities that help you unwind before bedtime.

8. Don’t lie in bed awake. If you can’t fall asleep within 20 minutes, go to another room and do something else until you feel tired. Do this if you wake up in the middle of the night, too. Let your body associate the bed with sleeping and sex only. Keep computers, televisions and other distractions out of the bedroom.

9. Invest in a good mattress and pillows. Your comfort is a top priority for good sleep.

10. Make sure your room is dark, quiet and cool. Sleeping may be hard if your bedroom is too hot, noisy or bright.

Posted by: Frank Esposito, VP Expert Home Care.  New Jersey’s Expert Home Care provides professional, dependable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Life can become increasingly difficult for those seniors who suffer from a hearing problem.  This can be particularly distressing if it impinges on your communicating with your physician.  Here are some things to consider:

• Bring an interpreter. If you prefer to have an interpreter, have a friend or relative accompany you. You should ask someone that you are comfortable with because your doctor may need to ask you personal questions.
• Don’t be shy. You may feel awkward saying that you didn’t understand what was said. Sometimes you might pretend to hear something you didn’t. You may feel that it isn’t right to interrupt your doctor. But to get good medical care, make sure you fully understand what is being said, even if it means asking the doctor to repeat him or herself.
• Ask for a well-lit room, without glare. It will also help if the room has curtains and carpets. Ask the doctor to speak clearly, to face you, to keep his or her mouth visible, and to repeat and rephrase as needed.
• Ask for quiet. If you need a procedure or exam, complete your conversation in a quieter room before moving to the exam room.
• Ask for details. If your doctor will be wearing a face mask for a procedure, ask to be told what you need to know ahead of time.
• If your speech is difficult for others to understand, ask the doctor to be patient. Take your time. Feel free to write or type on a computer or other keyboard if you prefer.
• If your doctor uses a word that you don’t know, ask for the word to be written down and explained clearly. If you need it, ask for a drawing or a model.
• Don’t be afraid that you’re bothering the doctor with these questions. If it would help you, ask for written information about your condition, your medicines or your treatment choices.

Posted by: Frank Esposito, VP Expert Home Care.  New Jersey’s Expert Home Care provides professional, dependable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

What’s for dinner?  Here are a few things to consider when planning a menu for a senior:

Easy to chew and swallow: Our digestive processes changes with age and seniors tend to produce 30% less saliva then they did while younger. Foods that are dry can be difficult to chew and swallow. Many senior citizens wear dentures, so tough meats and raw vegetables can be difficult to chew. When planning a meal, it’s best to select softer foods that are easy to eat.

Lower in salt: Most seniors have salt restrictions to reduce the risk of water retention and high blood pressure. Cooking with low or no salt is best, while processed foods and salted meats should also be avoided.

Make it tasty: Prescription medications can affect the flavor of foods and as we age our sense of smell and taste also changes. Foods that once were tasty may taste bland to the elderly. When preparing a meal for a senior adding savory (but not spicy) seasonings will make a meal taste more flavorful.

Use recipes with lots of nutrition: Most seniors tend to have smaller appetites which can contribute to weight loss. Instead of preparing light & lean meals, meals that are high in nutrition and calories can help a senior maintain a healthy weight.

Ask: Sometimes the simplest way of planning a meal for a senior is to ask him/her what they might enjoy eating. Most seniors know what kinds of foods are agreeable and what might lead to indigestion. Instead of deciding on your own what type of entree to prepare for a senior, it’s really best to ask first what he or she might prefer eating.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

If your elderly loved one is hoping to drop a few pounds, here are some things to keep in mind:

1. Exercise
Studies of the elderly indicate that current weight, rather than age, determined energy intake in men and women. The study suggests that changes in lifestyle, not age, resulted in the dietary changes seen in the healthy elderly survey. As you mature, your body will lose muscle mass, decreasing your metabolic rate, which in turn burns fewer calories at a slower rate. A great way to maintain control of your maturing body is to exercise regularly.

2. Eat More Fiber
Maintaining a regular cycle of all systems in our bodies is very important. Fiber helps maintain regularity, preventing constipation and gastrointestinal diseases like diverticulosis (pouches that cause spasm or cramping in the large intestines). You may also want to be extremely selective in your diet and not include gaseous foods.

3. Get More Calcium
Around 40 years old, our bones start to lose more minerals quicker than it can replace them. For women, menopause causes a drop in estrogen levels, estrogen helps bones maintain calcium. Menopause is responsible for a greater loss of calcium than in men. You should discuss with your physician a dietary supplement to ensure you are properly maintaining your body.

4. Drink Plenty of Water
Water is essential from birth throughout life. It is critical to health and is chronically overlooked. Second only to air in its steady and relentless necessity, H2O carries nutrients to cells; aids digestion by contributing to stomach secretions; flushes bodily wastes and reduces risk of kidney stones by diluting salts in the urine; ensures healthy function of moisture-rich organs (skin, eyes, mouth, nose); lubricates and cushions joints; regulates body temperature; and protects against heat exhaustion through perspiration. And the list goes on and on. You should consume the minimum eight glasses of water daily to maintain a youthful vigor and pep.

5. Avoid Foods With Too Much Sugar
Too much sugar causes a number of problems – it suppresses the immune system, weakens eyesight, contributes to obesity and diabetes, causes constipation, leads to all different types of cancers, and the list goes on and on about the effects of sugar intake. Young and old should never binge on sugar.

Eating well and exercising regularly can make you feel a lot better. It gives you more energy – and it can actually help slow down the aging process!

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Walking is an excellent and easy way for the elderly to exercise.  Walking offers:

• Improvement of cardiovascular function and possibly a reduction in the chances of having a heart attack
• Potential weight loss or weight control
• Reduction in blood pressure
• An aid in the prevention and treatment of depression
• A positive impact on the health of people with diabetes
• Greater endurance and muscle strength
• Building and maintenance of bones and muscles

Here are some tips to help you start walking:

• Find a buddy with whom you can walk regularly. A friend can encourage you to walk on days when you aren’t motivated and can help you continue walking at a good pace.
• Use a pedometer, which keeps track of the distance you’ve walked. This will help you keep track of your steps and can be an excellent motivator that can encourage you to gradually reach your goal.
• Schedule regular walks in a PDA or calendar. This helps to ensure that you have a set time every day for walking.
• If you have chronic medical problems such as heart disease or diabetes, check with you doctor to make sure a walking program is safe for you.
• Start slowly if you need to – just get started, even if it means just walking around the block.  Somewhere between three and four miles an hour should be your goal, but if you have to work up to that gradually, it’s better to walk slowly than to do nothing.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

Sleep is important at any age, yet many seniors have problems sleeping as well as they did when they were younger.  Here are some tips to getting a better night’s sleep:

1. Go to bed and wake up at the same time every day. Your body gets used to a sleep pattern. Even if you are retired, try to get up at the same time each day, weekends included.

2. Do not take naps. Napping can interfere with sleep. If you must take a nap, limit it to 30 to 45 minutes and do it early in the day.

3. Avoid alcohol, caffeine and spicy or sugary foods four to six hours before bedtime. These foods and beverages may stimulate you, making it harder to fall or stay asleep.

4. Don’t eat big meals or drink a lot late at night. A large meal may cause indigestion, which could interfere with sleep. If you drink close to bedtime, you may need to use the bathroom in the middle of the night.

5. Do not exercise within three hours of bedtime. Regular exercise is great, but doing it close to bedtime can make it harder to fall asleep.

6. Have a light snack close to bedtime. Try warm milk or a banana.

7. Relax before bed. Practice deep breathing exercises, take a warm bath or do other activities that help you unwind before bedtime.

8. Don’t lie in bed awake. If you can’t fall asleep within 20 minutes, go to another room and do something else until you feel tired. Do this if you wake up in the middle of the night, too. Let your body associate the bed with sleeping (and sex) only. Keep computers, televisions and other distractions out of the bedroom.

9. Invest in a good mattress and pillows. Your comfort is a top priority for good sleep.

10. Make sure your room is dark, quiet and cool. Sleeping may be hard if your bedroom is too hot, noisy or bright.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

People with chronic bronchitis are at increased risk of developing infections, and those with other breathing problems (such as emphysema or COPD) are at risk of having infections further these problems. To prevent infections, encourage your senior to:

• Wash both hands frequently.
• Stay away from people who are ill.
• Take a daily vitamin.
• Eat lots of fruits and vegetables, which contain vitamins and will build up their immune system.
• Try a zinc supplement, which may help reduce infections.

Reducing indoor air pollution can help strengthen your elderly loved one’s lung health.  Here are some things to consider:

• Central air conditioning is essential in warmer months for older people.  Make sure the filter is changed often.
• Check for mold which can irritate the lungs.
• Use only vacuum cleaners with HEPA air filters that trap the dust.
• Wash bed linens, pillows, and curtains in hot water to kill any dust mites.
• Remove any pets from the home.
• Do not paint the inside of the house or redo the floors with polyurethane coating, as paint and polyurethane can irritate lungs.
• Always run a fan that vents to the outdoors for at least 20 minutes when cooking or showering, as this will help avoid moisture buildup which can lead to mold.
• Aerosol sprays and scented products should be avoided as they can cause breathing problems.

Learn how to conserve your senior’s energy. Here are some things to consider:

• Exercising can help tone your senior’s muscles.
• Seniors should rest for an hour after each meal to give the body time to digest the food eaten before using energy on something else.
• Your senior should keep often used items within reach of his or her chair, so that it isn’t necessary to move very much to get them. Silverware should go from the sink or dishwasher to the table rather than cabinets. Pots and pans should be placed back on the stove after washing
• If your senior lives alone, find someone to prepare meals, shop and do chores for him or her.

Clothing can also play a role.  Here are some tips to consider:

• Your senior should avoid anything tight in the chest or abdomen that could restrict breathing, such as belts, bras and girdles.
• Heavy clothing, such as coats and sweaters, can be exhausting, as these items require extra energy to wear.
• Trying on clothing can itself be tiring. Instead, encourage your senior to measure him or herself with a tape measure or be measured by someone. Knowing these measurements will enable your senior to buy clothes either on line (thereby saving the energy needed to shop) or in a store, without trying them on.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.

One of the most devastating physical problems associated with old age is the loss of vision due to such conditions as macular degeneration, cataracts and glaucoma.  Here are some things to consider that can reduce the likelihood of this leading to problems in the home:

• Get rid of anything your elderly loved one could trip on, such as coffee tables, toys on the floor, throw rugs.
• Make sure there are clear pathways within and to each room.
• Paint doors and trim a color that contrasts with the wall colors, so they will stand out more. Do the same with banisters.
• Put yellow strips on the edge of each step and also at the beginning and end of ramps.
• Install grab bars for the tub and shower.
• Ask your senior and let him or her tell you what kinds of help, if any, would be appreciated.
• Try to be as understanding as possible during the adjustment period, during which anger and frustration may be forthcoming.
• Studies have found that those who eat large amounts of certain carbohydrates that cause blood sugar levels to rise and then fall rapidly may have a greater chance of developing central vision loss as they age. Examples of these foods are: white bread, rice, potatoes, pasta, sugar and corn syrup.
• Encourage your senior to join a support group, where others in the same situation share their feelings about and strategies to cope with vision loss.
• Inspire your senior to participate in vision rehabilitation programs, and then accompany him or her to some. This will teach you what your senior can do independently, enabling you to support his or her successes.
• Encourage your senior to get counseling from someone trained to deal with vision issues, either individually or in a group setting.
• Most people with vision loss are told to stop smoking, as smoking can double their chance of developing macular degeneration, one of the main causes of vision loss in seniors. Encourage your senior to get help to stop smoking.

Posted by: Frank Esposito, Vice President of Expert Home Care.  New Jersey’s Expert Home Care provides professional and reliable home health care and companion care for NJ elderly, helping them with their daily living activities since 1984. Please call us toll free at 800-848-2336 when you have home care related questions or need assistance for a loved one. Get a Free Home Care Assessment (a $375 value!) when you mention this post.