*Keeping your spirits bright during the short days of winter.

*Combating “cabin fever” by getting out of the house and into the fresh air.

*Controlling stress and keeping balance in life.

*You get beneficial Vitamin D from the sun to support muscle strength, muscle mass and bone density.
​

Walking and running are good ways to exercise outside in the winter. The key to sticking with an outdoors workout in cold weather is by layering with adequate and appropriate clothes for the weather.

You will definitely want to invest in winter weather gear like a headband to cover your ears, gloves with special smart phone-compatible fingers, even "traction devices" for your shoes to run on ice and snow without slipping. One of my favorite pieces of cold weather running gear is a neck warmer…absolutely love it!

Layering up is the key to working out in the winter weather. And, don’t be afraid to modify your workout. If you normally run a bit longer but are worried about getting cold or it getting dark, go for quantity not quality.
​
Maybe start a running streak where you run every day, even if it’s just a mile, but at least you get out and get moving regularly.

Where are other places to workout?

1. School bleachers
2. School track, football field or public park
3. Park fit trail
4. Parks
5. Playgrounds
6. Your yard

If all else fails, head to the gym for a spinning or “Zumba” class. Another suggestion is walking or running on the treadmill. If the treadmill seems too boring, try downloading some new fast-paced music to put a “spring in your step.” An Arc Trainer or elliptical are also great pieces of cardio equipment for a great workout!

For more details, Click Here

Winter Workouts Can Be Invigorating As Well As Enjoyable!!

This season, day-to-day life is still upended by the pandemic, and so many of us are struggling with loss. You can't outwit sadness with holiday cheer, but meeting grief head-on and embracing it can help.


 

Why grief feels so hard to handle this holiday season

While coping with grief is always a day-to-day challenge, it can pose a bigger challenge when the holidays arrive. That's especially true this holiday season, when many of us are still reeling from loss we experienced due to the pandemic.

"If you've lost a loved one to COVID-19, you're adjusting to a new way of life without that person—and the holiday season, which tends to be centered around our loved ones, will likely remind you of that loss," Cassandra Godzik, associate dean and professor at the School of Nursing at Regis College, tells Health. Godzik is a practicing psychiatric mental health nurse practitioner whose work involves patients who are experiencing loss, grief, and bereavement.

"Even if you haven't lost someone to COVID-19, all of our lives have been impacted in some way by the pandemic—whether you lost a job, took a pay cut, or you've had to compromise on your previous way of life in some way," Godzik explains. "It's all loss, which can feel especially difficult right now."

That's because in western culture, there's a strong imprint about what the holidays should and should not look like, Merryl Rothaus, LPC, a licensed professional counselor and board-certified art therapist in Boulder, Colorado, who specializes in grief, loss, and trauma, tells Health. "We're conditioned to believe this season should be happy, cozy, and joyful. So if we're not feeling these things, we tend to think, There must be something wrong with me. And that tends to make grief feel even stronger." This type of thinking can also result in a cascade of shame and lead to isolation, adds Rothaus, as well as other mental health conditions such as depression or anxiety.

Then there's the nature of grief itself, which doesn't follow a tidy schedule and can't be outwitted with holiday cheer. Miami-based Amy Stone, 47, discovered this the hard way the Christmas after her dad died of a sudden heart attack. As a mom of two, she ignored her own sadness in an effort to make the holiday extra meaningful for her family. But when Christmas rolled around, she was too cranky to celebrate. "I realized that by throwing myself into planning the holiday and going above and beyond to make it special, I was really just trying to outrun my grief," Stone tells Health. "And as I found out, that's an impossible feat."

Grief's "spotlight effect"

Luckily, time tends to act as a salve, softening the sharp edges of grief. But that's not to say it won't surface in ways that cut deep. It's been a decade since Stone's dad died, and she says her sadness still feels amplified around the holidays. "Every year is a reminder that he isn't with us to read 'Twas the Night Before Christmas and to see my kids get older," she says. "We've made new traditions, which are wonderful. But it doesn't make the sadness of my dad's absence go away." 

Gina Moffa, LCSW, a New York City-based licensed clinical social worker who specializes in grief therapy, calls this the spotlight effect.

"The holidays tend to shine a spotlight onto everything you don't have," Moffa tells Health. "Not everyone is on good terms with their family or there will be someone missing this year. COVID-19 came without warning and changed everything at once, and we're still dealing with the trauma of that. Add to all of this the societal pressure that the holidays be 'perfect,' and it's a recipe for misery."
This focus on "perfection" tends to make us long for things we don't actually want, adds Moffa. "Every year around the holidays, I see those car commercials—you know, the one where the husband buys the wife a fancy SUV and it's waiting for her in the driveway, presumably on Christmas morning, with a big bow on the hood and a light snow falling gently. And I find myself feeling jealous, even though I would never want that life," she says. "When you think about it, we put a lot of pressure on ourselves for three days out of the year. And that pressure amplifies our dark, sad moments and losses even more."

Getting through the season when you're grappling with loss

So, what's the answer? A staggering 36% of Americans report that they don't feel like celebrating the holidays this year (2021), according to a survey conducted by Harris Poll and Experience Camps, a nonprofit focused on coping resources for grieving children. If you fall into that category, how do you go about facing the season?

The truth is, there's no one way to navigate your grief. But the more options you have for what this season might look like, the more able you'll be to make space for your grief during a time when the expectation is to be cheerful—something experts agree is key. "Meeting your pain rather than trying to extinguish it isn't easy, but it is the way through it," says Rothaus. Here's a start.

Think of grief as another form of love

One of the reasons grieving during the holidays can be so tricky is because we interrupt our grieving process with some version of "I shouldn't be crying or feel sad right now," says Dawson. Yet if there's a silver lining to grief, it's that it reminds us of how much love we had for the person we lost, she says.

"The reality is, we don't grieve things that don't matter," she says. "When we're grieving, it means we loved someone, that they mattered in our lives, and that we deeply miss them." When you remind yourself of this, it's easier to reframe feeling sad as a healthy, accurate sign that you loved someone so much, your heart is breaking because they're no longer here.

Source...Health.com

Honoring 11+ million unsung heroes: Alzheimer’s caregivers

About 3.3% of the U.S. population – over 11 million people – currently serve as volunteer,
unpaid caregivers for 6.5 million loved ones living with Alzheimer’s disease. In Colorado alone, we have more than 159,000 unpaid caregivers assisting over 76,000 people with Alzheimer’s.

November is a special month to honor this unique, dedicated group of people. Originally
designated as National Alzheimer’s Disease Awareness Month by President Ronald Reagan in
1983, the event later was expanded by President Bill Clinton to honor our nation’s caregivers:
National Family Caregivers Month.

To be clear, Alzheimer’s is a horrible disease that takes a toll not just on those living with it, but
their volunteer caregivers and our society as a whole. For example:

* The average voluntary caregiver provides over 27 hours of care per week.

* Across the U.S. in 2021, volunteer caregivers provided about 16 billion hours of unpaid care. At a
value of $16.98/hour, that total ($271.6 billion) is more than 14 times McDonald’s revenue in
2020 ($19.2 billion).

* In Colorado in 2021, 159,000 volunteer caregivers provided 184 million hours of unpaid
care valued at $3.7 billion.

Beyond their time, caregivers make direct financial contributions. On average in 2021,
dementia caregivers reported spending $12,388 each for medical, personal care and household
expenses for the person with dementia.

The disease also takes a personal toll: a Stanford University study reported that caregivers have
a 63% higher mortality rate than non-caregivers, and 40% of Alzheimer’s caregivers die from
stress-related disorders before the person for whom they are caring.

There is help for these heroic caregivers. The Alzheimer’s Association offers a wide range of
educational programs and services – all at no charge – for caregivers of persons living with
Alzheimer’s disease.

To learn more, go to www.alz.org or call the Association’s free 24/7 Helpline at 800-272-3900.

                                       Addiction In The Elderly

It's not uncommon to develop an addiction later in life, but the health effects of substance abuse in those over the age of 65 can be even more dangerous than those in younger users.

Substance abuse among the elderly (adults over the age of 60), particularly of alcohol and prescription drugs, is one of the fastest-growing health problems in the United States.
Addiction among people 65 and up is often underestimated and under-diagnosed, which can prevent them from getting the help they need.

Alcohol and prescription drug abuse affects up to 17% of adults over the age of 60 per the National Institute on Alcohol Abuse and Alcoholism (NIAAA). Due to insufficient knowledge, limited research data, and hurried office visits, health care providers often overlook signs of substance abuse among the elderly. This is made worse by the fact that the elderly often have medical or behavioral disorders that mimic symptoms of substance abuse, such as depression, diabetes, or dementia.

According to the Office of Alcoholism and Substance Abuse Services, substance abuse among senior citizens can be classified into two general forms: the “hardy survivor,” or those who have been abusing substances for many years and have reached 65, and the “late onset” group, which is those who form addictions later in life. Regardless of how old you are or when your addiction started, there are treatment options available to help you get back on a healthy path.

Causes Of Addiction In The Elderly
There are several things that could contribute to someone turning to substance abuse later in life. These could be health-related issues or life-changing events that take an emotional toll. These events may provoke substance-abusing behavior that can result in a full-scale addiction.

Potential triggers or causes for drug or alcohol addiction in the elderly include:

• Retirement
• Death of a family member, spouse, pet, or close friend
• Loss of income or financial strain
• Loss of purpose
• Relocation or placement in a nursing home
• Trouble sleeping
• Family conflict
• Mental or physical health decline (depression, memory loss, major surgeries, etc.)

The Dangers Of Substance Abuse In The Elderly
Drug or alcohol abuse among the elderly is particularly dangerous because senior citizens are more susceptible to the deteriorating effects of these substances. Individuals over 65 have a decreased ability to metabolize drugs or alcohol along with an increased brain sensitivity to them. This makes it dangerous for seniors to use drugs or alcohol at all, even if the person isn’t addicted.

Benzodiazepines, which are used to treat anxiety, pain, or insomnia, are some of the most dangerous prescription drugs for seniors. These are generously prescribed and highly addictive. The rate of senior citizens addicted to Benzos has increased every year.

Challenges In Identifying Addiction In The ElderlyAlcohol or drug abuse may actually mimic symptoms of other medical or mental health disorders. This makes it easy for doctors who encounter an older patient to chalk up declining mental or physical health to old age.

Not long ago, a medical colleague referred a 67-year-old woman to me with mild depression, weakness, and complaints of short-term memory loss. Her physician told her there was no clear medical explanation for her symptoms, given that her physical exam, exhaustive lab tests, and brain M.R.I. were all normal… The problem, I soon discovered, was that her alcohol consumption had tripled since the death of her husband a year earlier. She did disclose to her internist that she drank but minimized the amount. She had turned to alcohol, self-medicating her grief, but it only worsened her mood and impaired her memory, typical of alcohol’s effects on the brain.
- Richard A. Friedman, M.D., NYTimes.com

Symptoms Of Addiction In Senior Citizens
As people get older, their mental health, physical health, and personal relationships may start to deteriorate. Although addiction may be more difficult to recognize in this demographic, it’s important to pay attention to any unusual signs your elderly loved one displays.
Some signs of drug abuse include:

• Memory problems
• Changes in sleeping habits
• Unexplained bruises
• Irritability, sadness, and depression
• Unexplained chronic pain
• Changes in eating habits
• Wanting to be alone often
• Failing to bathe or keep clean
• Losing touch with loved ones
• Lack of interest in usual activities

Once an addiction is identified, it is critical to seek out a treatment center that has specific experience working with seniors facing addiction.

You should look for programs that specialize in this type of addiction and also offer case management services, as individuals over 65 typically lack the social support required throughout recovery. These case management services will provide the elderly with access to medical, psychiatric, and social resources to allow for a healthy lifestyle to continue after treatment.

Per the American Society of Addiction Medicine (ASAM) consensus panel, the following are recommended as effective treatment approaches for older adults in substance abuse treatment:

• Cognitive behavioral approaches
• Group-based approaches
• Individual counseling
• Medical/Psychiatric approaches
• Marital and family involvement/family therapy
• Case Management/Community-linked services and outreach

Get Help Today
The alarming rate at which individuals 65 years of age and older are developing addictions to various substances is certainly reason for concern and something that should not be ignored by medical professionals, caretakers, or family members. If you or someone you know is struggling with addiction issues later in life and needs help finding a treatment program, contact a treatment provider today.

It would be nice to go leave the busy city life every once in a while and go on a camping trip, to breathe in fresh air, enjoy nature's surroundings and go back to the basics.

When campers take their dog along on the trip, they will be able to loosen up and enjoy each other's company with no distractions, making it a fun way to make their bond stronger.

In case they happen to find themselves in the middle of nowhere as they head out with their tent to camp out underneath the stars, at least they will have peace of mind knowing that their dog is tucked up beside them.

Actually, there are health benefits when camping with a pet dog.

Fresh, natural air increases serotonin levels.

Spending some time outdoors like near the seaside or trees lets the body breathe in more oxygen, giving a camper and his pet a big break from the pollution and other chemicals experienced daily in the city. Also, this makes the camper feel happy since this releases serotonin inside the brain.

The serotonin hormone has an effect on different things in our body, including a person's mood, behavior, digestion and sleep, to name a few.


Sunshine boosts melatonin

When people are camping out in a place that is warm and sunny, they can benefit from the abundance of sunshine received. It helps even out the body's melatonin. This chemical affects the mood and sleeping patterns in a positive way when people have the right levels. Melatonin can also restore the dog's body rhythms, reproductive cycles and sleep patterns plus it can be given to help dogs that suffer from anxiety and phobias.

Reduce stress in a person and his dog

Camping is an effective way to de-stress humans and dogs. During camping trips, people can turn off their phone and other gadgets to relax, exercise, explore, read a book and do all sorts of things that they don't have time for when attending to their daily routine. Stress has a negative effect on the minds and bodies. Being more relaxed with their dogs will make their furry friends more relaxed as well.

More exercise

When they bring along their dog on a camping trip, the more exercise they get since their pet will motivate them to get up and about, whether they are making fire to roast marshmallows or heading out to explore the sights with their best friend. Camping involves more exercises outdoors than spending the day in an office so it will benefit a camper and his dog alike.

Sleep well

Since the camping site is located outdoors, where there is fresh air and trees or water, campers can definitely get a good night sleep with all the relaxation experienced. It can make anyone fall into a deep slumber, which incidentally also offers a load of health benefits.

Interested in purchasing a quality outdoor dog tent? Come and visit our online store today! That's where you can also find awesome store display tents for sale!

For info on RVing in Colorado, Click Here

Article Source: https://EzineArticles.com/expert/Karina_Popa/1432444
Article Source: http://EzineArticles.com/10391591

We’ve often thought about muscle as a thing that exists separately from intellect—and perhaps that is even oppositional to it, one taking resources from the other. The truth is, our brains and muscles are in constant conversation with each other, sending electrochemical signals back and forth. Thus, our lifelong brain health depends on keeping our muscles moving. 

Skeletal muscle is the type of muscle that allows you to move your body around; it is one of the biggest organs in the human body. It is also an endocrine tissue, which means it releases signaling molecules that travel to other parts of your body to tell them to do things. The protein molecules that transmit messages from the skeletal muscle to other tissues—including the brain—are called myokines. 

Myokines are released into the bloodstream when your muscles contract, create new cells, or perform other metabolic activities. When they arrive at the brain, they regulate physiological and metabolic responses there, too. As a result, myokines have the ability to affect cognition, mood, and emotional behavior. Exercise further stimulates what scientists call muscle-brain “cross talk,” and these myokine messengers help determine specific beneficial responses in the brain. These can include the formation of new neurons and increased synaptic plasticity, both of which boost learning and memory.

In these ways, strong muscles are essential to healthy brain function. 

In young muscle, a small amount of exercise triggers molecular processes that tell the muscle to grow. Muscle fibers sustain damage through strain and stress, and then repair themselves by fusing together and increasing in size and mass. Muscles get stronger by surviving each series of little breakdowns, allowing for regeneration, rejuvenation, regrowth. As we age, the signal sent by exercise becomes much weaker. Though it’s more difficult for older people to gain and maintain muscle mass, it’s still possible to do so, and that maintenance is critical to supporting the brain.

Even moderate exercise can increase metabolism in brain regions important for learning and memory in older adults. And the brain itself has been found to respond to exercise in strikingly physical ways. The hippocampus, a brain structure that plays a major role in learning and memory, shrinks in late adulthood; this can result in an increased risk for dementia. Exercise training can increase the size of the hippocampus, even late in life, protecting against age-related loss and improving spatial memory. 

Your mind is in fact an ongoing construction of your brain, your body, and the surrounding world. 
Further, there is substantial evidence that certain myokines have sex-differentiated neuroprotective properties. For example, the myokine irisin is influenced by estrogen levels, and postmenopausal women are more susceptible to neurological diseases, which suggests that irisin may also have an important role in protecting neurons against age-related decline.

Studies have shown that even in people with existing brain disease or damage, increased physical activity and motor skills are associated with better cognitive function. People with sarcopenia, or age-related muscle atrophy, are more likely to suffer cognitive decline. Mounting evidence shows that the loss of skeletal muscle mass and function leaves the brain more vulnerable to dysfunction and disease; as a counter to that, exercise improves memory, processing speed, and executive function, especially in older adults. (Exercise also boosts these cognitive abilities in children.)

There’s a robust molecular language being spoken between your muscles and your brain. Exercise helps keep us fluent in that language, even into old age. Source...

Do you find yourself holding on to things just in case you need them? We don’t let go because we might need something in some far-off, nonexistent and probably hypothetical future. We keep too much stuff in the very remote chance that we might need something for trips, vacations or everyday use!

We don't need to hold on to these possessions for that "just in case" moment!  We rarely use our just-in-case items—they sit there, take up space, get in the way, and weigh us down. Most of the time they aren’t items we need at all.

The truth of the matter is that when we remove the "just-in-case" items from our lives, we get them out of the way and free up the space they consume. And, that is a very liberating feeling!

We are sharing a technique that is the "brain child" of Joshua & Ryan, "The Minimalists"! They "practice what they preach" and have found a sense of freedom by not having lots of "just-in-case possessions. The technique is called: that 20/20 Rule.

They got rid of or didn't pack anything "just in case". If you can replace an item for less than $20 in less than 20 minutes don't worry about it. This results in less "things" in your possession on a daily basis and less to pack when traveling.

Josh & Ryan found this hypothesis has become a theory that has held true almost all of the time. They rarely have had to replace a just-in-case item, and they have never had to pay more than $20 or have gone more than 20 minutes out of their way to replace the item. This theory usually works 99% of the time for 99% of all items and 99% of all people—including you.

They haven’t missed the hundreds of just-in-case items they've gotten rid of, and they didn’t need to replace most of them.

Getting rid of these items will clear your mind, free up your space, and will take the weight off your shoulders.

What do you consider a "just in case" item? What are you holding on to "just in case"?

You will find more valuable information in their book:  Essential

We are sharing information from a website for seniors and retirees that they can go to when they need help.

The "help subjects" include the following:

• Financial Help
• Health Care
• Help with Rent
• Housing Assistance
• Food
• Clothing Assistance
• Transportation Assistance
• Daily Life and so on

There are resources listed from all 50 states! If you live in Colorado but have parents, friends or other relatives in other states, this is a great resource.

Articles on their blog include:
Best Workouts for Seniors
Best Gift Ideas for Senior Women Over 50
Best Gift Ideas for Senior Men Over 50
 Best Online Meal Services for Seniors
Seniors in Education
Grants for Grandparents

                         You will find all the above info & more here: https://grantsforseniors.org/

                                                                        A Helping Hand!