 No, PEARLS is not about a necklace we wear. Rather, it is about support for the 60+ population. Let me explain: PEARLS stands for Program Encouraging Active Rewarding Lives for Seniors. PEARLS has existed nationally for about 12 years. We offer support to people 60+ who are sad, anxious, depressed or are experiencing life issues for which they want support in El Paso County Colorado. PEARLS was developed at the University of Washington in the late 1990s. The aim was to provide supportive companionship and practical strategies to improve the lives of older adults. The human needs which PEARLS addresses affects more than 6.5 million Americans in that age group, but only about 10% get treatment, according to the National Alliance on Mental Illness. Some of the potential consequences of a lack of support or treatment is increasing isolation and physical decline. Frequently, we run across folks that just feel stagnant: “I’m at that certain age, this is how I am now.’” Cynthia, our coach, says older generations often view receiving mental health care as embarrassing or shameful, so they often won’t seek help. Often, they are not even aware they’re feeling depressed, remarking, “it’s just the way it’s supposed to be!” The PEARLS program is offered at no charge to clients. It identifies 60+ folks who may be just starting to struggle or even at-risk seniors who have gone for long periods with little support. Typically, our coach meets the client in his or her home for six to eight sessions through 5 to 6 months to learn skills for goals they have set so they can make behavior changes to diminish their depression and isolation. The PEARLS Program of Colorado and those in other states have provided services to hundreds of persons. Clients are often the best spokespeople for the effectiveness of the program. One individual commented, “I’m not so sad all the time and unreasonable about everything,” “I would recommend this program to most people,” and, “it changed my way of thinking.” Increased self-sufficiency is also one of the program’s aims. “If people take care of their emotional health, they’re more likely to care for themselves physically,” said Roberta “I think a program like this can help individuals be less dependent on the system.” Research supports clients’ comments on their experiences. PEARLS recipients were likely to have a reduction in depression and anxiety symptoms, improved quality of life, and a trend in decreased hospitalizations. Care coordination is also a key element. Our staff has decades of experience working with 60+ members of our community. They are well-acquainted with additional services that might be needed and assist clients in access to them. Building a wider network of supports strengthens individuals’ ability to maintain the gains they made while working with the PEARLS coach. To contact a PEARLS coach call or text 719 459-2017 Website: pearlsprogram.net
0 Comments
 MANLY MEN Testosterone. The word itself exudes masculinity. Testosterone is the hormone responsible for lean muscle mass, bone density, energy, strength, libido, and mood amongst other things. It is an incredibly important hormone. But many men are living, nay, existing on lower-than-normal testosterone levels. Hormone levels decline as we age--it’s a natural part of life. And many men have below average testosterone levels prematurely. This is caused by many factors--most can be avoided and prevented. Note: I do not subscribe to the medical community’s standard to what a man’s testosterone levels should be at a later age. Every man is an individual. A level of 300ng/dl may be sufficient for one man, whereas 500ng/dl may be adequate for another. Hormone changes occur in men and women as we age. Women have a more dramatic drop in hormones, whereas men’s hormone change is gradual. But many men increase the hormone depletion through lifestyle, diet, consumption, and exposure. The lifestyle a mature man chooses to live can be beneficial or detrimental. If a man’s lifestyle is sedentary, his testosterone levels are dropping. If a man’s diet is filled with processed foods, sugar, and excess carbohydrates, his levels are depleting. If a man consumes alcohol on a regular basis, his T-levels are plummeting. Exposure to certain chemicals can cease testosterone production also. Testosterone is so much more than the masculine hormone. The exhaustion of testosterone levels or the absence can lead to poor health and major health issues. Weight gain [especially around the midsection] Gynecomastia {increase in breast tissue] Depression Loss of muscle mass Low/no sex drive Mood swings Heart disease Stroke Hypertension… The list continues. Another side effect of low testosterone is BPH - Benign Prostatic Hyperplasia [Prostate Enlargement]. Prostate enlargement occurs when prostatic cells reproduce and progressively create pressure on the urethra. The worst complications associated with BPH are lower urinary tract issues, bladder impediments, frequent urination, difficulty starting, straining while urinating, pain while urinating, and prostate cancer. Research has shown that men with prostate cancer often have low levels of testosterone. And last but not least, as testosterone levels fall there is a rise in the Sex Hormone Binding Globulin (SHBG). The rise is SHBG causes testosterone to bind to proteins and inhibit normal function. Alright, the scary scientific stuff aside, lets be real. Men, in general, want to feel strong, virile, and masculine. We want to feel like we can take on any and all challenges. We want to have the energy to fulfill dreams and goals. We want the passion to live life to the fullest. We want to be able to please our significant other sexually. All these and more feed who we are as a being. So why do we accept that low testosterone is a normal part of aging. We shouldn’t! There are ways to increase your testosterone levels. If your levels are severely low, I recommend visiting your doctor and have a conversation about what steps can be taken to assist in the raising of your levels. For the rest of you who are just suffering from a drop in t-levels due to lifestyle and diet, I can help! The following are a few of the ways I have raised my testosterone levels. Avoid alcohol. Yes, total abstinence. I put this one first because alcohol is a major contributor to declining testosterone levels, “Alcohol use affects all three parts of the hypothalamic-pituitary-gonadal (HPG) axis, a system of endocrine glands and hormones involved in male reproduction. Alcohol use is associated with low testosterone and altered levels of additional reproductive hormones. Researchers are investigating several potential mechanisms for alcohol's damage. These mechanisms are related to alcohol metabolism, alcohol-related cell damage, and other hormonal reactions associated with alcohol consumption”.[i] Also, because [it] is a touchy subject. Alcohol is a drug. Most are addicted and do not know it. This is why people get defensive if the topic of abstinence from alcohol is broached. Alcohol ruined my testosterone levels. I drank heavy for years and my testosterone level plummeted down to 215ng/dl. That’s extremely low. I brought it up by abstaining from alcohol, eating right, exercising, and having a lot of sex. But ultimately it is up to you. If drinking is more important than feeling vibrant, virile, and sexy, then more power to ya! Clean up your diet. A diet consisting of fast food, sugar, simple carbohydrates, and processed foods will kill testosterone levels as well as sperm cells. “On average, men who typically ate a Westernized diet of pizza, snacks, sweets, and processed foods produced around 68 million fewer sperm upon ejaculation than men who ate a more healthy, balanced diet. Men who closely followed the prudent pattern of eating -- characterized by lots of fish, vegetables, fruit and water -- were associated with the highest sperm counts”.[ii] Move your ass. Being sedentary brings with it weight gain, loss of muscle, and low testosterone. The belly size tells it all, “waist size has a much bigger impact on testosterone than aging," says endocrinologist Frances Hayes, MD, an assistant professor of medicine at Harvard Medical School in Boston. "We can’t slow aging, but we can prevent weight gain." Excess weight can keep testosterone levels low, according to the Society for Endocrinology. Obese and overweight men see the greatest improvement in their testosterone levels if they lose weight with a combination of exercise and a well-balanced diet.”[iii] These are three of the basics that I used to improve my testosterone levels. There are additional steps and intricacies to take. If you feel like you need to take back your life, if you are ready to feel sexy, virile, and masculine again, if you desire to feel young and energetic again, contact us @Khronologyfit. We can set you up with an exercise routine and specialized diet plan that will take your testosterone to the next level! [i] Source... [ii] Source... [iii] Source...  Gyms and fitness centers typically see a rush of new clients in January and also when the weather starts getting better in springtime. This year, after a year of pandemic-related disruptions, those two trends could combine: People wanting to get back in shape and lose the “COVID-19” just in time to look better by the pool and beach.
But experts say exercisers and instructors need to be careful, or it could lead to a spike in cases of a rare but serious -- even life-threatening -- condition called rhabdomyolysis. “We have an enormous number of people who have become less physically active over the last year or more,” says Eric Rawson, PhD, a professor of health, nutrition, and exercise science at Messiah University in Pennsylvania and a fellow of the American College of Sports Medicine. “We have the opportunity for some bad things to happen in terms of an increase of cases” of the condition, which is more commonly known as rhabdo. “We’ve never had such a massive reduction in physical activity like this for such an extended period of time.” What is Rahabdo? Rhabdomyolysis is a disorder involving muscle breakdown and damage. When muscles are injured, they release their contents, including a muscle enzyme, into the bloodstream. The enzyme can harm the kidneys and can cause kidney failure in up to 40% of cases. The disorder is dangerous but rare. In one study, 22 people out of 100,000 were known to have it. It is easily treated but can lead to death in rare cases if it goes undetected. The three main symptoms are:
It often happens when people are doing more of a repetitive resistance exercise than they are used to. And now, too many gym-goers could return and not realize that they are not as strong or as fit as they were before COVID-19 sent them home last March. Instructors and trainers need to make clear to newcomers that they should take it easy, stay hydrated, and work their way into fitness. Experts advice when you start exercising after a long break:
 Walking and maintaining your balance (not falling down) have conventionally been considered relatively straightforward balance and mobility functions. But for many, growing older means a decrease in balance and mobility, amplified chances of injuries, and a decline in happiness and fulfillment.
Approximately, 35% of adults over age 70 and the majority of adults over age 85 have clinically diagnosable gait abnormalities. Gait abnormalities can lead to mobility limitations, which are associated with loss of independence, substantially reduced quality of life, increased fall risk, hospitalization, and premature death. (1) What is Balance and Mobility? Balance is the capability to evenly allocate your weight in such a way that you can remain still or move in any direction without tumbling over. Balance necessitates the cooperation of many muscles, bones, joints, the central nervous system, and inner ear. Creating mobility while keeping balance requires the same cooperation but to a higher degree. Why the need for balance and mobility training? A study published in British Journal of Sports Medicine found exercising, including balance and mobility training, reduce falls that lead injuries by 37%, serious injuries by 43%, and broken bones by 61%. (2) To improve balance and mobility we must indulge in physical activity. Physical activity can include everyday activities such as walking, going up and down stairs, running, bending, lifting, and carrying. It can also include structured exercise like weightlifting, swimming, HIIT class, Balance & Mobility class, and yoga. I recommend both! Once we reach a certain age that doesn’t mean we should stop doing the usual everyday physical activities like, walking, carrying, and taking the stairs. You’ve heard the phrase, “Use it or Lose it”, well that applies here. If you quit taking the stairs soon you won’t be able to take the stairs. The only way to improve balance and mobility is by strengthening the entire body. Balancing exercises and weight bearing exercises that focus on the muscles of the core, back, legs, and glutes, will greatly improve balance and mobility. Balance and mobility training does not involve high intensity workouts, throwing your body on the floor, or lifting the heaviest weight. It consists of systematic movements that create tension on the muscle, tendon, and nerves, causing them to respond in such a way as to firmly secure you in place. Over time the muscles, tendons, and nerves learn and adapt, improving after each session. Body weight is all that is required, although dumbbells can be used to add resistance. Adding a balance and mobility session to your workout routine will enhance your training, get you in shape quicker, and ultimately lead to a better quality of life. Some of the many benefits of balance and mobility training are: it burns more calories by making the body work harder, creates muscular balance in the body, works and tones deep muscles, improves neuromuscular coordination by getting the brain to communicate with the muscles, increased blood flow, teaches your body to use the core for stabilization, and flatten that tummy. Balance and mobility training is excellent for improving poor posture and adding refinement in which you move. These exercises contribute to better overall energy expenses, maximizing your exercise session, and faster recover from DOMs [Delayed Onset Muscle Soreness]. Basically, balance and mobility training will keep everything working as if the body were much younger. Normal everyday functions that have become difficult will return to their once easy ways. Wait no further. Schedule a Balance & Mobility session with me and let’s get you walking tall, head held high, feeling good and looking even better! Will Winsborrow, ACSM-CPT Khronology Functional Fitness and Nutrition Personal Training – Group Fitness – Nutrition Counseling – Massage Therapy Khronologyfit.com Will Winsborrow, ACSM-CPT Stevie Winsborrow, NDTR, LMT contactus@khronologyfit.com New classes available! Join us! 1) https://academic.oup.com/biomedgerontology/ 2) https://bjsm.bmj.com/content/49/20/1348  Source
Did you know that new surveys over the last year show that the 'ability to cope' improves with age? Because of the pandemic this last year has certainly been a challenge to our mental health. However, there is a consoling truth: that age and emotional well-being tend to increase together, as a rule, even as mental acuity and physical health taper off! People aged 50 and over score consistently higher (and more positively) on a wide variety of daily emotions. The older crowd tend to have more positive emotions in a given day rather than negative emotions. This is independent of income or education in national studies. Dr. Laura Carstensen led a research team that studied the reality of prolonged stress. Older people have been at a much higher risk both of getting sick and dying of Covid-19 than younger people. “This was, from the beginning, a threat to older people that they simply could not avoid — and, crucially, it was prolonged stress,” said Dr. Laura Carstensen, a psychologist at Stanford University’s Center on Longevity. In April, after the potential scope of the pandemic was apparent, the team recruited a representative sample of some 1,000 adults, aged 18 to 76, living across the country. The participants answered surveys with detailed questions about their emotions over the previous week, including 16 positive states, like relaxed or amused, and 13 negative ones, like guilt or anger. “Younger people were doing far worse emotionally than older people were,” Dr. Carstensen said. “This was April, the most anxiety-producing month, it was novel, cases went from nothing to 60,000, there was lots of attention and fear surrounding all this — and yet we see the same pattern as in other studies, with older people reporting less distress.” In a similar study, psychologists at the University of British Columbia exhaustively surveyed some 800 adults of all ages in the first couple of months of the pandemic — and found the same thing. A "take away" from these studies indicate: Older age was associated with less concern about the threat of Covid-19, better emotional well-being, and more daily positive events. Also, after middle age, people become more aware of a narrowing time horizon and, consciously or not, begin to gravitate toward daily activities that are more inherently pleasing than self-improving. Source... You might enjoy this recent post: Aging in Place Design Your life – Healthy living for Grandparents  Looking into the mirror at your grayed out hair and wrinkled skin, you probably reminisce about those blissful moments when you held your bundle of joy in your arms for the first time. Now, a couple of decades later, your bundle(s) of joy have flown the nest and you are back to thinking about what makes your life worth living. It is just a matter of time before you receive an answer to that question. Grandkids not only let you relive your life’s greatest moments but also make it much more fun to do so! Somehow looking after grandchildren is a lot more enjoyable and much less demanding affair. But to keep pace with those young and energetic hearts and to maximize your fun quotient, it is necessary to build up your strength and sustain it. Healthy living is not a fad that is meant for the younger generation. As archaic as it sounds, life definitely starts after 40 and it is in your hands to make it worthwhile. Here are a few pointers for you to become the healthiest and the most involved grandparents ever. Keep close tabs on your health The best way to keep your body healthy is to know what you are up against. Keep close tabs on your health by drafting regular check-up plans and sticking to it diligently. Getting screened for ailments that are common after the 50 age mark, everything from diabetes to heart, kidney ailments and cancer, should be in your top priority list every few months. Identifying your problems on time helps greatly with the treatment and its success. Watch what you put into your mouth Age transforms the way you and your body look at food. From changes in metabolism to modifications in taste buds, you need to adapt your lifestyle to suit your body and its demands. While minimizing sodium and sugar intake, it is necessary to maximize intake of fruits, vegetables, fibers, lean protein etc, Ensure that you always stay hydrated with water and other fluids. Cooking and eating need not be a lonely affair. Socialize and get more involved with people around you to make it more interesting. Bring in that zing Age is all the more reason to stay lively and active. Add some physical and mental activity into your daily routine. Take an hour of your time to invigorate your body through simple workouts like walking, jogging, yoga and fight your heart and bone ailments much more effectively. It is best to consult your physician and health advisor before starting any physical activity. As you age your mental acumen declines and that is not a secret but there are ways to reduce its effect. From books, simple puzzles, crosswords and small games to hobbies that motivate you, spare some time to bring back the zing in your routine. Get some shut-eye Sleep issues like insomnia are some of the major causes of physical ailments in older people. Though your sleep patterns might undergo changes as you age, simple practices like transforming your bedroom to look and feel more dark and comfortable, changing your bedtime, taking a bath before bed, avoiding television etc, can significantly boost the chances of getting a good night’s sleep. Discover happiness You are the one person in this world to know what brings you happiness. Be it long forgotten hobbies or contributing for worthy causes or participating in community development programs, be it socializing and finding new friends and connecting with your family or bonding with pets, pick your source of joy and work on it to peel away any discontent and depression from your life. By choosing to be healthy and happy you are transforming yourself into fantastic role models for your grandkids to follow. As much as grandchildren would like to hear stories from you, you should remember that the greatest story that you share with them will be that of your life. For More: Healthy Living Tips for Grandparents A Neat & Tidy Post: A Less-Cluttered Bedroom Healthy Living for Grandparents – A Must to Age Well and Enjoy Life!
Have you had your eyes tested recently? Many of us take our eye health for granted. What can we do as we age to keep our eyes healthy? Here are 5 Simple Steps to take: 1. Get tested at least annually! Diseases of the eye can be spotted and then referred to a specialist. Pay attention to symptoms like blurred vision, light flashes, eye pain, swelling or irritation near the eye or eyelid. 2. Wear Sun Glasses. Protect your eyes from bright sunlight and its UV rays. UV extended exposure increase the risk of cataracts and macular degeneration. 3. Quit smoking! Your risks are increased for cataracts, optic nerve damage and macular degeneration. 4. Eat the right foods and nutrients. Omega-3 fatty acids, lutein, zinc, and vitamins E and C have been shown in studies to reduce the risk of eye diseases. 5. Use safety glasses or protective goggles when participating in work tasks and various sports activities. Shield your eyes to protect them!  Another concern in our present-day world is the relation of technology and eye health. As we continually rely on technology, we increasingly have incidents of eyestrain. How can we protect our eyes in this digital age? Make sure you blink frequently when working on the computer. On average, we blink about 18 times per minute. However, when we stare at a screen this slows the blink rate. Not blinking enough will lead to itchy, dry and burning eyes. Here are a few additional ways to protect yourself from eyestrain:
Other contributing factors to developing eyestrain include devices with small print held at non-ergonomic angles too far from the eyes. Also, the blue light emitted from digital screens can cause eye strain and keep you awake at night! People who wear glasses or contacts are also susceptible to eye strain. Their prescriptions might not be ideal for mid-range viewing of electronics. Maintain Good Eye Health As You Age!
 Yes, only 15 minutes to a less cluttered bedroom! Wouldn’t you agree that your bedroom should be a haven for peace and tranquility? Hopefully, yours is! If not, keep reading!! We know you want a less cluttered bedroom. If you are sick and tired of a cluttered bedroom, you can actually spend only 15 minutes a day to get it well on its way to being organized and functional. While you may only use the bedroom for a few hours of sleep each day, nothing feels more restful and relaxing than going to bed at night in a clean and clutter-free bedroom. If you have time in the morning to spend on decluttering, great! If that time of day doesn’t work for you, when you get home from work or are done running errands for the day may work better. Be creative, you can squeeze in 15 minutes sometime during your busy day! Step #1 Start by making the bed…this must be done every morning…without fail! If you can change the sheets in less than 5 minutes, then go ahead. Otherwise, pull up the sheets and comforter or bedspread, fluff up those pillows and it is done! Step #2 Now it’s time to address the clothes situation. Are they tossed all over the place? If so, put the dirty ones into the hamper. Hopefully, the hamper is in the bedroom, make sure it has a lid. If the hamper is in the closet, a lid is nice but not necessary. If you have clothes that aren’t dirty but need repair, designate an area in your closet for these items. A basket to put them in would work fine, that way they are easy to distinguish from your other clothes. For clothes that don’t go in the closet (such as undergarments) and are clean, give them a quick fold and put them in a dresser drawer or attractive storage unit. Step #3 It is now time to remove or straighten up all the miscellaneous items. Remember the daily rule – if you don’t use it daily then it needs to be put away. So, put those items away. Just a note here: this ISN’T the time to clean out the nightstand drawers. It is a natural tendency to put something away in a drawer to get it out of sight with the intention of finding a home for it later. Then, when you open the drawer and see the mess, you are inclined to clean it. That is a task for another day when that is your main focus. Just think – only 15 minutes and you made great strides to your goal of having a peaceful and tranquil bedroom. Another day and another 15 minutes…do this over and over until you reach your goal! Hurray! Enjoy Your Less Cluttered Bedroom!
Did you know? Jigsaw puzzles help you exercise both the right and left side of the brain. Working a jigsaw puzzle helps keep your brain young! Your left brain thinks logically and follows sequence while the right brain is creative, intuitive and emotional. When working a jigsaw puzzle, you harness both sides of the brain. Jigsaw puzzles engage the brain to retain information on shapes and colors in order to choose pieces that will fit together properly.This hunt for pieces requires your brain to memorize what each piece looks like or should look like and what kinds of pieces you are searching for in order to complete the picture. Doing this repeatedly reinforces short-term memory. This engaging activity:
Here are two jigsaw puzzles for you to work and enjoy! Click link beside each photo…   Sou
Interesting facts about jigsaw puzzles! They were first created by an English mapmaker by the name of John Spilsbury in the late 1760’s. He made a puzzle by gluing a map of the world on a piece of wood and cut out the countries. Children would put the pieces together to learn to identify individual countries and their relation to one another. This was much like our puzzles of the United States that we all worked on when we were growing up. Thus, jigsaw puzzles were originally invented for education instead of entertainment. Jigsaw puzzles are now loved by people of all ages. Jigsaw puzzles became a form of daily amusement and activity for adults in the early 1900’s. However, they were quite expensive ($5 for a 500-piece puzzle in 1908). By the time of the Great Depression in the early 1930’s, they became more reasonable in price. In fact, 10 million puzzles were sold per week during this time in history. This was an escape from the troubles of the Depression years. Source... Want to keep your heart healthy? Finally! We’ve been looking for a valid reason to justify the afternoon nap and now we have it. This is especially helpful for the Over 50 population. Researchers at the European Society of Cardiology conference in London stated that that an hour or more nap has important health benefits. It can cut blood pressure and lower the chance of a heart attack or stroke. It also contributes to people taking fewer blood pressure medications. What a great way to keep your heart healthy! Lead researcher, Dr Manolis Kallistratos, a cardiologist at Asklepieion Voula General Hospital in Athens, Greece, said, “Two influential UK prime ministers were supporters of the midday nap. Winston Churchill said that we must sleep some time between lunch and dinner while Margaret Thatcher didn’t want to be disturbed around 3pm. According to our study, they were right because midday naps seem to lower blood pressure levels. They may also probably decrease the number of required anti-hypertensive medications.” He added: “Μidday sleep is a habit that nowadays is almost a privileged due to a nine to five working culture and intense daily routine. However the real question regarding this habit is: is it only a custom or is it also beneficial?” The findings of the study suggest that midday sleepers have less damage from high blood pressure in their arteries and heart,” according to Dr Kallistratos. The study showed that midday sleep is associated with lower blood pressure. It also found that longer ‘sleeps’ are even more beneficial. It’s interesting that the midday sleepers had greater dips in blood pressure while sleeping at night. This is associated with better health outcomes.  Patients who slept during the midday were under fewer anti-hypertension medications compared to those who didn’t have their midday nap. The conclusion was that the midday nap is associated with lower 24 hour blood pressure as well as a fall of BP at night. This results in less damage to the arteries and the heart. The longer the midday nap, the lower the systolic BP levels and probably fewer drugs needed to lower BP.” Of course, there is balance in all things. You should still make daily exercise and healthy eating a priority. But, it’s nice to know we can reward ourselves with some rest on a daily basis! So, if you can, make naps a priority in your daily schedule, and if you really need an excuse, tell people you are doing it for your health!  Over 50? Indulge in a nap to keep your heart healthy!
|
Colorado Springs Over 50We would love to hear from you on ideas you would like us to investigate and write about. Archives
July 2021
Categories
All
|
RSS Feed
