Senior Care & Challenges

Senior Care & ChallengesSenior Living

Maintaining Healthy Kidneys

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At least 50% of the kidney patients who consult a nephrologist are elders. Yes, seniors are more susceptible to chronic kidney disease. Nearly 40% of the elder population aged 60 and above have impaired kidney function.

Senior kidney problems arise due to age, age-related illnesses, lifestyle habits like smoking and drinking, medication and even herbal preparations.

Chronic kidney disease in elders manifests its symptoms as constant thirst, frequent urination, increased fatigue, skin rashes, shortness of breath, high blood pressure and difficulty in controlling diabetes. These kidney ailments can be redressed with healthy food for kidneys, regular exercise and healthy hobbies for elders.

Here are some senior fitness tips  that help elders keep their kidney s healthy throughout their life.

Senior fitness tips for healthy kidneys

Seniors must adhere to a strict regimen with a controlled diet, regular exercise, adequate fluid intake, control of blood sugar and salt levels etc to keep their kidneys healthy. Here are some simple Senior fitness tips  for healthy kidneys.

  1. Controlled diet and healthy food for kidneys

Seniors must eat foods rich in antioxidants to help them sustain their kidney health. In general, elders should limit intake of foods rich in Sodium, Potassium, Phosphorus and Protein.

Recommended intake of minerals for seniors

Sodium – 2000 mg per day

Potassium-2000 mg per day

Calcium- 800-1000mg per day

Foods to eat

  • Vegetables- Cabbage, Cauliflower, Red Bell Peepers, Onions, Garlic
  • Fruits-Apples, Cherries, Red grapes, All kinds of berries like Strawberries, Raspberries, Blueberries, Cranberries
  • Animal Products- Egg white, Fish
  • Whole grains- Buckwheat, Bulgur, Barley
  • Oil-Olive oil

Foods to  limit/avoid

All these foods listed below are rich in Potassium and must be limited by seniors to ensure good kidney health.

  • Vegetables – Potatoes, Sweet Potatoes, Tomatoes, Avocados, Spinach, Beet greens, Leafy greens
  • Fruits- Bananas , Apricots, Oranges or Orange juice
  • Dry fruits and nuts- Dates, raisins, prunes
  • Dairy-Cow or buffalo milk and Milk products can be substituted with almond milk or rice milk.
  • Meat- Processed meat like Sausage, Bacon, Hot dogs, Jerky, Pepperoni
  • Whole Wheat & Brown Rice
  • Snacks-Pretzels, Crackers, chips
  • Carbonated drinks and colas
  • Canned food
  1. Adequate Fluid intake

Senior must drink at least 2 litres of water throughout the day.  They can also have juicy fruits and vegetables that have a lot of water content like watermelons, muskmelons, pumpkin, cucumber etc to keep them hydrated and their kidneys safe.

  1. Restrict salt and sugar intake

Elders must limit their salt intake to 1 tsp or  5-6 grams per day to keep their kidneys healthy. Salt intake can also be cut down by avoiding restaurant food, junk food, processed food and canned food.

Seniors must monitor their blood sugar levels and keep diabetes in check to prevent Kidney failure. Even food at senior living homes is prepared with limited salt and sugar to help seniors maintain their kidney health.

  1. Lifestyle

Seniors must be more responsible for their health in order to prevent kidney disease. they can do this by altering their lifestyle in the following ways

  • Quit smoking and drinking
  • Eat only fresh and home-cooked food
  • Avoid canned, processed and restaurant food
  • Maintain the correct weight and BMI for your age
  • Have some physical activity every day for 30 min.
  1. Exercise

Seniors must do mild exercises or involve in some physical activity for at least 30 min every day. Walking, Running, Cycling, Gardening, Swimming, Aerobic exercises and Yoga are  best for elders. Seniors can even do simple household chores as part of their exercise. Such healthy hobbies for elders are encouraged at senior living homes to keep elders fit, active and free from kidney disease.

How senior living homes help elders maintain healthy kidneys?

Senior living homes or assisted living facilities show special care to ensure senior health through these measures

  1. Food at senior living homes is always freshly cooked with the right vegetables or fruits to help elders maintain kidney health
  2. Salt and sugar content is limited in the food at senior living homes.
  3. Senior living homes encourage healthy hobbies for elders like walking, gardening etc to keep them physically fit and active.
  4. The right medication prescribed by doctors is administered to elders to keep their diabetes, blood pressure and kidney ailments in control.
  5. Regular health check-ups are done to monitor the vital parameters of elders and ensure their good health

Seniors can preserve their kidney health even in their golden years by following these simple rules at their residences or in senior living homes.


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LifeStyleSenior Care & Challenges

5 Ways to Instill Positivity in Your Elders

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It is the generation that possesses high Intelligence Quotient (IQ) and fewer emotions. It is the generation that has a high income but less Peace of mind. It is the generation that has touched the moon but doesn’t know who lives in your neighborhood. Considering all these facts, it is no wonder that it is our elders who possess more positivity in spite of all the vulnerabilities that they face because of the old age.

Those are the eyes that have seen the great miseries of life. Those are the hearts that have stood strong during the most shattering times. The reason being they have lived in a generation that truly valued the human connection and they are the ones who stood as the pillars while protecting the value of human relationships. All credit goes to the senior citizens.

However, there are a few elders who require the additional doses of the daily boost in order to stay positive and this attempt is for them. Here are 5 tips for the warriors of the life in order to stay strong and positive while encountering the age-related challenges.

  1. Keep Them Occupied
    This is the popular trick followed by the best assisted living homes and communities, and the popular senior living homes. Keep the elders occupied so that they spend their time away from thoughts. Make them pursue a hobby or learn something new that keep them busy. It not only improves their mental health but also keeps them maintain the body and mind coordination which is essential for the aging lives.
  2. Keep Them Connected
    Be it youth and elderly conversations or the social connections – keep elders feel connected. Human connection is one of the basic needs such as food and water. Loneliness is one of the biggest issues that is facing by humanity these days. Make sure your elders are surrounded by people. It could be a challenge, especially for the nuclear families. You could find a solution for it in the form of assisted living communities where your elders could live along with the like-minded people who not only share the same interest but also belong to the same age group.
  3. Make Them Feel Loved and Cared
    The popular saying ‘love all you need’ never gets old. Loneliness and lack of love will open the doors of depression. Given the amount of time the retired life provide the elders with, seniors could be easily clutched by the claws of depression. Make them feel loved and cared for by spending quality time with them. A little conversation over the morning coffee asking about how they feel or a talk over the snack during the evening inquiring about their day will make them feel much better.
  4. Provide Physical and Mental Assistance
    Sometimes, it is your mental health that determines the physical health. The reverse also could be true. Age weakens physical strength and your elders may require constant physical support as they advance the numbers. Help them with sufficient caregiving options if you are not in a position to fulfill their physical requirements by yourself.
  5. Make Them Practice the Aesthetic Living
    Thinking positive has no value if that is not reflecting in your actions and in living. This is where the assisted living communities excel. The thoughtfully designed living experiences at these facilities simply enhance the seniors’ experience of life making your loved ones practice aesthetic living on their own. These communities surround your elderly parents with the positive minds, lifting their mood always.

It is the right kind of motivation that helps the elders to age as graciously as possible. There are so many ways you could provide your elders with a senior life that is full of positivity and celebrates the holistic senior living experience. Search in order to find!

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Senior Care & ChallengesSenior Living

4 Stress Relieving Techniques that Everyone Could Do

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Knowingly or unknowingly we all involved in situations that cause stress. The situations can be as minor as getting stuck in traffic or emotional trauma triggered due to an unwanted event in personal life. The stressful situation is enough to pump in the hormones in your blood and increase your blood pressure, heart and breathing rate at once.

The response from the body in a stressful situation is a normal bodily reaction but the increased frequency of it may lead to a whole host of health issues such as anxiety, palpitations, ulcers, high blood pressure and various cardiovascular conditions. It is not easy to avoid these situations but you can develop a mechanism that does reduce/prevent the natural response to stress.

The anxiety levels increase with the age due to insecurity and reduced self-confidence. Elders may experience stress more than the rest of the age groups considering the increased risk of illness and isolation. Continue reading the blog to know 4 important stress relieving techniques that are exclusive for the elders.

Focused Breathing – The irony is we breathe all the time but hardly notice it. In this technique, all you have to do is focusing on breathing. Even though it sounds so simple but it requires a lot of practice to completely get rid of the stressing thoughts and only focuses on the breathing.

How to Do It?

  • Sit in a relaxing position. You can sit on a chair too but the legs should be in a crossed position.
  • Close your eyes and focus on breathing. Take long and slow inhalations and exhalations.
  • The breathing pattern should be slow and gentle and try to avoid all sorts of thoughts.

Focus on Each Part of the Body – This technique helps you to relieve any sort of stress that is concentrated on a particular body part or muscle.

How to Do It?

  • After a few deep breathes, focus on each part of your body, with a feeling of stress relieving the sensation.
  • This technique helps you to release any sort of tension that is concentrated in that particular part of the body.
  • This also helps you to increase the coordination between the body and the mind.

Sensible Imaginary – You know what a beautiful flower or a scenic view could do to your mind! The same way, imagining beautiful imaginations and the scenes will help you relieving stress.

          How to Do It?

  • Find a soothing imagery of picture that is comforting and focus your mind on it while observing it.
  • You can even listen to favourite music while observing every instrument.
  • There are various mobile applications with beautiful imagery and music collections which may help you to relieve your stress.

Meditation and Mindfulness – This is an important technique that could keep your stress at bay. Being mindfulness in the present moment has the power to reduce all your sufferings. It manifests the present without a thought of past or future.

How to Do It?

  • Sit in a comfortable position and focus on your breathing while the eyes closed.
  • The thoughts may interrupt your focus but slowly hush them away while bringing your focus back on your meditation.
  • Doing this on a regular basis can work miracles for you by not only reducing the stress but also wiping out the anxiety and depression.

There are various approaches that could effectively work in order to neutralize your stress. By practising these techniques on a regular basis, you can bring down the stress levels. The state of profound relaxation is possible with these techniques and most importantly they are effective.


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Senior Care & ChallengesSenior Living

Family Health and Fitness Day – The Importance of Elders’ Fitness


The health and fitness of senior citizens is an important health concern globally. Well-balanced diets, regular exercise and preventive healthcare are significantly beneficial for maintaining the health and well-being of elders. This also keeps them mentally strong and safeguards them against diseases and injuries with better immunity. All forms of senior care including residing along with family caregivers, Senior Living Communities, Assisted Living (AL) Facilities or Senior Independent Living Homes usually adopt such healthy measures.
Monitoring and maintaining senior health and fitness is a complex and challenging task because older adults have distinct nutritional requirements. Additionally, due to aging, their bodies experience a host of physiological changes which has a direct impact on their overall health and well-being. AL and many other senior care facilities put special efforts in planning and conducting Wellness Programs for their residents. These programs focus on nutritional and fitness aspects for ensuring good physical and mental health of seniors.

Family Health and Fitness Day is one such Wellness Program event by AL centres that promotes awareness on active and healthy aging. The purpose of this is to portray the benefits of regular exercise and health screening for adults, specifically the elders.

Objectives of AL Family Health and Fitness Day

This program helps family members and caregivers to –

  • Be updated and guided on the health status of their elderly parents or loved ones. The focus to convey the health conditions which directly impacts their fitness levels and diet needs.
    Understand the healthy nutritional requirements of seniors in terms of food patterns, eating plans and nourishment levels of various dietary choices.
  • Be fully aware of the medications, vitamins and immunity supplements taken by the elders. This is vital for taking any precautionary steps for medicinal side-effects or food-drug interactions.
  • Stay proactively prepared for any deterioration or changes to the mental, emotional, or physical health of their loved ones. This helps in addressing health issues immediately for getting timely treatment and enhances the chances of quick recovery.
  • Understand and procure information on the benefits of regular exercise regimes for senior residents. This promotes family involvement in pursuing this health initiative which in turn motivates seniors. It also improves public health standards.

Benefits of Exercises for Senior Fitness

  • Improves balancing and coordination capabilities thereby preventing falls and reducing the risk of injuries.
  • Increases independence and flexibility for performing activities of daily living.
  • Enhances endurance for participating in sports, tackling challenging chores and actively interacting with the youngsters.
  • Decreases the risk of cardiac disease, diabetes, bone density reduction and other such age-related health issues.
  • Reduces stress and anxiety levels and elevates moods for better emotional well-being.
  • Improves socialization skills and avoids depression and isolation.

AL Activities on Family Health and Fitness Day

This day’s typical itinerary is designed with low impact and non-competitive activities for choosing exercise as a perfect and enjoyable social habit. It includes group fitness classes, personal training and classes for independent gym and swimming pool usage. Demos on chair yoga, group walks, gym-class styled games and aerobic dance may also be given. AL centres even partner with local hospitals, healthcare units and agencies to conduct free medical check-ups on vital health parameters and hand out information pamphlets on fitness and healthcare options including adult immunization and nutritional support.

In continuum with its Senior Wellness agenda, customized dining options and Nursing Care in Assisted Living ensure that nourishing food, timely medication, vaccination and daily-living assistance is dispensed. Regular Health Check-up Tests are also conducted by qualified professionals for better senior health maintenance and monitoring.

AL Family Fitness Day thus showcases how family participation boosts the community initiative of Senior Health for Dignified Ageing.

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Senior Care & Challenges

Significance of Adult Vaccination for a Healthy Living

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Adult Immunization had lesser prominence in developing countries and had been an ignored component of healthcare services in the past. This was so due to the complexity of prevailing issues revolving around the efficacy, safety and expenses involved for mass adult immunization. However, thanks to increased awareness of preventive healthcare and a strong emphasis on reducing medical expenses, it is gaining significance today.

Adult vaccination is crucial because it reduces mortality rates globally. Therefore it is imperative to focus on the health consequences of vaccine-preventable diseases amongst the adults, particularly the senior population. Vaccination for seniors is recommended based on various criteria depending on their age, health conditions, previous immunization records, lifestyle, travel and employment (if any).

Why adults need vaccination?
• Protection from childhood vaccines ceases and booster doses are required.
• Helps in safeguarding kids, especially babies, who are too young to be administered certain vaccines like the flu vaccine.
• Some vaccines like Shingles vaccine are only meant for adults above 60 years of age as the risk of getting infection increases with age.
• Travel to foreign countries necessitates extra precaution as illnesses may be different from those of home country.
• Some vaccines need to be taken on an annual basis.
• There is a lack of adherence to childhood immunization schedule making adults more susceptible to infectious diseases.
• Latest and newer vaccines have been developed.
• Immunization records are lost and having them is mandatory for certain legal procedures.
• Some adults and even seniors may be employed in the healthcare profession where they are exposed to various sorts of potential infections.
• Being sexually active with multiple partners increases the risk of infection transmission through blood.
• The existence of chronic ailments or habits like smoking weakens the body immunity thereby calling for additional measures of disease prevention.
• To enhance health awareness to the younger generation as disease prevention is easier than cure.

Recommendations for Adult Vaccination
The Adult Vaccination Schedule figuratively summarizes the usually recommended vaccines for adults categorized by age groups and medical conditions and specifies other indications. It also tabulates the vaccine-specific contraindications and precautions along with footnotes.

The most common vaccines recommended popularly for adults include-
• Influenza vaccine which must be taken annually for preventing flu as immunity is short-lived.
• Pneumococcal vaccine as pneumonia causes significant complications in elders and can even be fatal. Usually, it is to be taken as a one-time vaccination by seniors aged sixty-five years or older.
• Zoster vaccine which prevents the outbreak of shingles, a serious skin disease related to chicken pox, which causes contagious and painful rashes. It must be taken in two doses at an interval of two to six months.
• Tetanus-Diphtheria-Pertussis (TDaP)-This vaccine contains the same components of the Tetanus-Diphtheria vaccine along with the additional Pertussis component to prevent whooping cough. It must be taken once in ten years.

Other recommended vaccinations for adults are-
• Hepatitis A and Hepatitis B to prevent liver disease
• Human Papillomavirus to prevent some types of cancer
• Measles, Mumps, Rubella(MMR)

Apart from vaccinations seniors are advised to take immune system supplements as body defense mechanisms weaken with age leading to health complications. Probiotics, multivitamin tablets containing vitamins like B, B6, D and E, zinc and also natural products like fresh vegetables and citrus fruits, greens, nuts and yogurt can be good immunity boosters.

Elders need extra support and precautions for maintaining their health. Senior Care options like Assisted Living Facilities and Senior Nursing Procedures ensure that seniors get prescribed immunizations regularly and take sufficient health supplements through medication and diet for their well-being.

In brief, adult vaccination definitely plays a pivotal role in creating a healthier population!

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Senior Care & ChallengesSenior Living

6 Important Vitamins and Hormones for a Sound Sleep


The love and hate relationship with the bed could start in any age group. The consequences of sleepless nights may not be visible then and there but they will show up in the form of health conditions. Lack of risk has many direct and indirect health complications, especially during the old age. Serious health conditions such as heart diseases, stroke, hypertension and depression are related to sleeplessness.

Sleeplessness could be triggered by many factors that are involved in the day to day lives. Anxiety, personal issues, work pressure and night shift jobs are a few factors that influence your sleep patterns in the young age. However, the body starts feeling less need for sleep and most of the seniors face insomnia if left untreated.

There are safe and natural means that address this issue effectively. The diagnosis for sleep disorders starts by checking the sleep patterns and analyzing the lifestyle. This checkup narrows down the triggering factors of the sleeplessness. Along with the prescribed treatment options for sleeplessness, the following vitamins and nutrients should help you in getting a good night’s sleep.

  • Vitamin D

Studies have revealed that deficiency of vitamin D is associated with sleeplessness. Sufficient amounts of this cheapest vitamin in the body is proven to be of a great help in improving the sleep quality.

Vitamin D can be refilled in the body in the most natural means. Go for a jog or walk in the morning every day and vitamin D levels in the body will be automatically refilled. In addition, eat fatty fish and cheese for extra supplies.

  • Melatonin

Melatonin is a hormone that determines the sleep patterns. The levels of melatonin will be higher during the night times than the daytime. Check with your specialist if the decreased melatonin levels are causing any issues.

Melatonin is available in lean meat, wholegrains, fruits and vegetables. Consume these foods if you are suffering from melatonin deficiency.

  • Iron

Even though iron is not directly related to sleeplessness, the issues faced by body during the deficiency of iron may cause disturbances in sleep. Issues such as restless leg syndrome may cause more disturbances in sleep.

Consume iron-rich foods such as liver, dark chocolates, nuts, whole grains, dark leafy greens should address the iron deficiency effectively.

  • Vitamin E

Vitamin E works the best to ease the restless leg syndrome and improve the quality of sleep. Studies have also proven that vitamin E relieves hot flushes and night sweats allowing the body to have a sleep without any disturbances.

Consume the dark and leafy greens, nuts, seeds, fish, fruits and vegetables for sufficient levels of vitamin E in the body.

  • Magnesium

Magnesium has the unique qualities to alleviate the complexities of sleeplessness. Cortisol is a hormone that causes stress and anxiety. Magnesium helps in relieving the stress and anxiety which are the major sleep killers.

Dark leafy greens nuts, fish, fruits, seeds, beans are few of the rich resources for magnesium.

  • Vitamin B

The compounds of vitamin B have the reputation of inducing a good night’s sleep without the need to try harder. They create the suitable conditions in the body to produce excess levels of melatonin that causes a quality sleep.

Vitamin b is excessively available in the foods such as peas, fresh and dried fruits, eggs, whole grain breads, some fortified breakfast cereals, liver, milk, rice, broccoli, chicken, and potatoes. The natural sources for vitamin B are easily available and you can consume it on a regular basis as our body needs this vitamin frequently.

Vitamins play a major role in causing quality sleep. Sleepless is a common health issue in seniors but make sure that is not prolonged.

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Senior Care & ChallengesSenior Living

Technology Growth – Assistive Devices for Seniors

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Technology has invaded all sectors of the industry and Healthcare is no exception to this. Its growth, backed by rapidly evolving innovations, is a boon in disguise for all stakeholders in the healthcare chain- more so for the seniors. This is because technology bestows a host of assistive devices which play a major role in rehabilitating the elderly and disabled. These devices provide additional accessibility to such individuals with cognitive difficulties, impairments and disabilities. Globally, more than one billion people use one or more assistive devices.

The disabled and elderly assistive technologies market is estimated to be around 37.6 million USD by 2023. That is a sizable market which has an incredibly diverse set of needs! This is driven by rise in geriatric & disabled population, lifestyle modifications and lucrative choices in availability of disabled & elderly assistive products.

Assistive Technology Areas

  • Mobility Aids – Mobility device for seniors includes equipment which help elders with restricted or nil mobility. They help them to move around their homes and surroundings more easily. These devices include simple items like raised toilet seats and walking devices for the elderly like walking cane, crutches and walkers. It also consists of more sophisticated equipment like power wheelchairs and scooters, rollators, automatic seat assists and stair elevators.
  • Prosthetic Equipment – These devices help elders with a disabled or missing body part. It could be as simple as an orthopedic shoe insert or as complicated as a titanium prosthetic arm with hundreds of components.
  • Personal Care Devices – These devices make chores of personal hygiene like dressing, washing, and grooming easier. Examples of such tools include bathtub transfer benches and hair dryer holder.
  • Better Communication – These items enable seniors to receive and transmit messages. Examples of communication devices include hearing aids, large button phones, phones with amplifiers, intercoms, personal pagers, smartphones, iPads, television caption decoders and the like.
  • Quick Computer Access – These devices enable easy computing such as faster access to the Internet through wireless technologies, modified keyboards and computer screen magnifiers for better visibility.
  • Usage of Adaptive Switches – These switches enable easier operation of electrical and electronic appliances by incorporating voice activation or sensors. They can be used on devices such as computers, telephones, power wheelchairs and air-conditioning units.
  • Home Modifiers – These include in-house modifications to your home such as a wheelchair ramp for better access.
  • Other Tools for Task Independence – These incorporate tools that makes life more independent yet safe such as shower grab bars, key levers, door knob grips and anti-skidding mats.

Benefits of Assistive Devices

  • Improves the quality of life in geriatric patients and disabled persons
  • Enhances health outcomes
  • Offers solutions for hassle-free independent living with sufficient touch points for socialization
  • Reduces healthcare costs

Some Popular Assistive Devices

Many Assistive Devices are available for Seniors taking into consideration their residential lifestyle and potential needs. These devices can be used by elders living in their own houses or even in geriatric care options like Senior Independent Living Homes  or Assisted Living Facilities to make their life and routines relaxed, easier and safe. Some examples include-

  • Activator Poles for increasing balance and mobility.
  • Buttoning Aid Hooks for seniors with limited fine motor abilities or reduced dexterity.
  • Specialized Freedom Grip Handles for getting out of the bed safely without falling.
  • Long Reach Comfort Wipes for personal hygiene.
  • Medical Wearables which are alert devices with urgent response button for emergency situations.
  • Reminder and Voice Recordable Alarm Clocks for elders with Dementia.
  • Television Ears which function as headsets for enhancing audibility.
  • Uplift Seat Assist for manually raising the elders to the standing position without exertion.

Thus, Assistive Devices, backed by technology growth, facilitate seniors in leading an independent lifestyle for retaining their personal spaces without compromising on safety and comfort aspects.

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Senior Care & ChallengesSenior Living

4 Simple Chair Yoga Posture for Seniors


The world is going to celebrate the International Yoga Day on 21st June and another year has passed by including few more people to the list of the population who embrace the benefits of yoga. Even though yoga finds its roots in India, the branches of it could be found in almost all countries across the world.

Even though yoga is for everyone, seniors citizens, in particular, may feel a bit difficulty while practicing certain yoga postures. Reduced mobility, balance and flexibility would not allow seniors to practice the difficult asanas in yoga. However, there are a few simple postures that help the elders in increasing their body balance, mind and limbs coordination.

In addition, the wisdom and experience that we gain as we age will enhance the consciousness with help of yoga. This results in better coordination between mind and the body which is an essential quality to attain as we age.

As all these yoga asanas are performed on a chair, this is called chair yoga. Here is a list of asanas that help elders to experience the goodness of yoga  in their lives.

  1. Tadasana
  • Sit up straight on a chair and take a deep breath while extending the spine.
  • Both feet should touch the floor equally while the knees are bent in 90-degree angle.
  • The hands should be down and the palms should face the sides of ties.
  • As you exhale, turn your palms to the direction of your face (front) and raise your chest up. Starting from the bellybutton.
  • At the same time, firmly raise your feet while keeping all toes in contact with the ground.
  1. Veerabhadrasana
  • Sit in the same position of Tadasana and take a breath.
  • Raise both arms up and touch the palms above the head without bending the elbows.
  • Lace the fingers, except the thumb and pointer fingers, on each other.
  • The pointer and the thumb finders of opposite hands should extend outside while the other fingers are placed on each other.
  • Take at least 5 deep breathes before relaxing the hands and bringing them to their initial position.
  1. Pachimottasana
  • Sit in the first posture of Tadasana and keep the palms of both hands on either sides of the ties.
  • Take a deep breath and bend the spine towards the feet without bending the neck.
  • This posture helps in massaging the intestines and improve the bowel the functions.
  1. Parivrtta Sukhasana
  • Take a deep breath, sit straight and keep both feet on the ground with knees that are in 90 degrees.
  • Look straight and raise the hands till your shoulders without bending the elbows. The palms should face the ground.
  • As you exhale, turn twist the upper body towards your left along with the hands, without bending them.
  • Recover to the initial position while inhaling. This asana helps in better blood circulation and better digestion.

Practice these yogasanas after consulting the doctor and in the presence of a trained instructor. Forcing the limbs or the joints beyond the flexibility level may result in some serious internal injuries.

Make a habit of following a daily routine of yoga session for better mobility and balance. While experts recommend the elders to practice only the yoga postures that they are flexible with, all elders could try the simple postures of chair yoga as it involves less physical effort. These postures are ideal for the beginners as well to start off with.

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Senior Care & ChallengesSenior Living

8 Reasons why Vellore would be the best choice for Senior Living

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A fort, a hill and a golden temple- what more does a city need for recreation?  Yes, Vellore is complete in itself with a congenial climate, verdant vistas and ample attractions to keep one busy.  Far from the maddening crowds of Chennai yet right in the midst of medial happenings at CMC, Vellore has the right mix of activity and leisure that is just the thing needed for elders.  This is why senior living communities have sprouted in Vellore offering the best of both the worlds- independent retirement living with assisted care.

Why Vellore would be the best choice for Senior Living

  1. Peace and quiet

The objective of a senior living community  is to provide peace and solace for the aged in their autumn years. This purpose is rightly achieved by having the assisted living facilities located at Vellore.

Yes, 84 miles from Chennai, Vellore offers the best respite from the hustle and bustle of the Chennai Metropolis. Elders need not feel suffocated by the dust and din or the people and pollution of  Chennai.

No more honks of vehicle horns, elders can hear only the sweet buzzing of bees and the gentle chirping of bees. No more carbon exhaust on your face, elders wake up to fresh oxygen-rich air in a pollution-free atmosphere at verdant Vellore.

Vellore offers an oasis of peace where the aged can relax in leisure enjoying the sounds of nature.

  1. Easy Medical access

Age comes with a host of ailments to elders due to their declining health and vigour. Medical facilities should be always at arm’s length for the aged and Vellore is the right place for this. With its world-famous CMC, Vellore has state-of-the-art medical treatment within easy reach. Assisted living facilities located at Vellore stand to gain from the expertise of the doctors at CMC to treat seniors.

  1. Congenial climate

Senior citizens find themselves comfortable in warm climates than colder ones. Cold climates induce breathing problems and lung congestion for seniors. Arthritis also aggravates during cold seasons. Luckily Vellore has a semi-arid climate with warmth throughout. Even winters are not so cold either. This type of climate suits the seniors living in independent living homes.

  1. Tourist attractions

Elders too need their share of adventure, sightseeing or weekend outings. Vellore is just the place for this. The famous Vellore fort is quite impressive with its old ramparts and wide moat. Inside the fort are a temple, a church and a mosque. The most renowned attraction of Vellore is the Sripuram Golden Temple fully plated with gold to form a dazzling sight.

  1. Spiritual Solace

For elders wanting to spend their retired life steeped in spirituality, Vellore is the place to be. The Ramana Ashram for meditation in Thiruvannamalai is just an hour away. Vellore also abounds with temples and shrines for holy worship like the famous Jalagandeswara Temple and Rathnagiri Murugan temple. The St. John’s Church in Vellore too is an ancient one built in the time of Robert Clive and the mosque belongs to the Arcot Nawab ‘s days.

  1. Affordable Living

Vellore is not the costly cosmopolis like Chennai. With a low cost of living, Vellore is really affordable for elders in senior citizen apartments.

  1. Well-connected

The most prominent spot on the Chennai-Bangalore highway, Vellore is well-connected by train,  bus and air services. With 3 railway stations and a small airport, Vellore keeps elders connected with their near and dear ones.

  1. Fully-equipped

Being the central hub for leather industries, Vellore is well-equipped with all amenities like malls, multiplexes etc for the elders’ entertainment.

Why have second thoughts? Vellore is the best place for assisted living facilities- warm, welcoming and well-connected.


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Senior Care & ChallengesSenior Living

The Importance of Low Sodium Diet for Seniors

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Nutrition and Eating Habits will always play a vital role in maintaining good health and well-being. Undoubtedly, consuming healthy food has a significant impact on the aging process and quality of life that one can lead. Specifically, diet plays a crucial role in regulating blood pressure. Though there are various aspects of diet that influence blood pressure(BP), salt or sodium chloride is a major contributor. High blood pressure or hypertension is dangerous as it is the leading cause of heart disease worldwide

High intake of salt and sodium are not favored in the nutrition industry. However, it is important that it is consumed in the right quantity. Healthy eating involves consumption of a low-sodium diet. This must be supplemented by sufficient potassium intake because it’s deficiency forces body cells to take up more sodium. Recommendation given by Food and Nutrition Board suggests a low intake of about 1,200 milligrams of sodium/day for seniors after seventy years of age.

Benefits of Lower Sodium Diet

  • Lowers your blood pressure and maintains blood volume
  • Reduces risk of developing cardiovascular diseases
  • Decreased probability of stroke and stomach cancer
  • Reduced risk of developing osteoporosis and kidney stones
  • Maintains normal fluid balance in the body and keeps edema under control
  • Decreases high water retention in the body which in turn causes heart failure
  • Helps in weight loss
  • Certain medications like antihypertensives and diuretics work effectively with low sodium foods

Low Sodium Foods to Eat

  • Fruits and Vegetables
    1. Fresh Fruits like apples, oranges and bananas
    2. Fresh vegetables like carrot, broccoli and spinach. Frozen vegetables without extra butter or sauce, baked potatoes and sweet potatoes may also be consumed. In case of canned vegetables, those with low sodium or nil salt must be chosen.
  • High Fiber Foods
    1. Whole grain foods like brown rice, barley, quinoa
    2. Whole-grain pasta, whole wheat breakfast cereals with no added sugar like oatmeal or shredded wheat
    3. Unsalted popcorn or low-sodium chips
    4. Whole wheat bread, tortillas, English muffins
  • High Protein foods
    1. Unsalted nuts and seeds
    2. Fresh eggs
    3. Fish
    4. Chicken or turkey breast without skin or marinade
    5. Lean pieces of beef/pork
    6. Beans and peas like kidney beans, black beans, black-eyed peas, chickpeas, split peas and lentils
    7. Canned beans with no salt added
  • Dairy products
    1. Low fat milk
    2. Plain yogurt
    3. Low-sodium cheese
    4. Soymilk with added supplements of calcium, vitamin A, and vitamin D
  • Flavoring agents (as substitute for salt)
    1. Herbs, spices, or salt-free seasoning blends
    2. Chopped vegetables, like garlic, onions, and peppers
    3. Lemon and lime juice
    4. Ginger
  • Other Oils, Dressings and Condiments
    1. Vegetable Oils
    2. Low sodium salad dressings, ketchups and sauce
    3. Unsalted margarine and spreads

 Tips for Low Sodium Diet

  • When buying provisions or groceries, carefully read nutrition labels and find edibles with low sodium content.
  • Choose fresh fruits and vegetables rather than frozen ones.
  • Limit consumption of processed foods.
  • Avoid adding salt when cooking and substitute it with herbs instead.
  • Include foods rich in potassium.

Today’s busy lifestyle and burdening responsibilities give seniors few opportunities to carefully plan and watch what they are eating. Elders needing assistance for healthcare and nutritional support can consider care options like senior living homes facilities and Assisted Living(AL) Facilities. These facilities offer customized food plans based on health requirements and personal preferences of seniors. AL Facilities specifically have great menu options with their assisted living food plans  that include homely, fresh, nutritious, healthy menus with variety of choices. So, seniors can enjoy tasty low sodium, less calorie, high fiber foods without compromising on their taste buds!


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