Take Heart and Manage Stress is by Kelly Hassett of MedCOR Professionals.

February has been nicknamed “Heart Month” not only because of Valentine’s Day, but because the American Heart Association has been celebrating National Wear Red Day in February for the last 10 years. For everyone, but especially children of Baby Boomers who find themselves in the difficult position of working full-time while caring for aging parents, growing children and possibly even grandchildren, February is the perfect month to take stock and figure out better ways manage stress in everyday life.

If you are aged 35 – 54, you’re officially part of the “Sandwich Generation.” According to the American Psychological Association, “Nearly 40 percent of those aged 35 -54 report extreme levels of stress…not only on personal relationships…but also on their own well-being as they struggle to take better care of themselves.” This problem is a catch-22; caring for both children and parents while managing the responsibilities of everyday life can be stressful. This stress makes it difficult to handle responsibilities, which in turn, causes more stress.

Best Way to Manage Stress

The best way to manage stress is two fold. First, make time for yourself so you have the mental and physical energy to care for your loved ones. Second, get up and move. Take a walk, practice yoga, play softball or do whatever physical activity makes you happy.

If your schedule doesn’t allow you to join a gym, it may be time to invest in workout equipment for your home. Set aside a small space and visit your local equipment supplier. Consider a treadmill, an elliptical trainer, stationary cycle or a set of weights. Qualified specialists will not only sell you the equipment, they will teach you the best way to use it, and they’ll be there to answer questions even after the equipment is delivered to your home.

Yes, caring for loved ones can be challenging, but it is also life affirming, and “Heart Month” is the perfect time to improve the way you manage stress. After all, the memories you create today are the ones you’ll have for the rest of your life.

Portland Maine physical therapy has gained a new doctor of physical therapy. Congratulations to Coastal Rehab on their new Physical Therapist! Tyler Hews, PT, DPT graduated with his Doctorate of Physical Therapy from Husson University.

Tyler brings four years of experience with both outpatient bone, muscle and joint patients,  and older people to Portland Maine physical therapy patients. He will be seeing new clients at Coastal Rehab’s outpatient clinic in Cape Elizabeth. He will also be providing physical therapy in clients’ homes and retirement communities.

Coastal Rehab notes that all of these services are covered under Medicare Part B and all major insurances, without the need of being “home-bound” to qualify. Welcome to the Portland Maine physical therapy senior health community, Tyler!

Each year, more than 1.8 million people over age 65 are treated in hospital emergency rooms for injuries associated with, among other things, stairs, bathtubs, furniture, and rugs/carpeting.  Thousands of these injuries are related to falls.  In fact, one in every three adults age 65 and older and almost half of people over the age of 80 falls at least once during a calendar year. Because falls can cause moderate to severe injuries, such as hip fractures and head traumas, and can even increase the risk of early death it is very important to identify the risk factors that can lead up to the fall. 

So, exactly who is at risk of falling?

The easy answer is everyone.  But there are specific reasons that can increase your risk.  Below is a list of the most common ones:

• Being 80 years old or older
• Leg muscle weakness
• Difficulty with balance or walking
• Vision problems (cataracts, macular degeneration, wearing bifocals)
• Medical conditions that limit your ability to get around, such as Parkinson disease, stroke, or diabetes
• Conditions that cause confusion, such as dementia and Alzheimer disease
• Depression
• Taking more than 4 medications at the same time or psychoactive medications (such as sedatives or antidepressants)
• Using a cane or other walking device
• Home hazards (throw rugs, pets underfoot)
• Low blood pressure

The more risk factors you have, the greater your risk.  20 to 30% of people who fall suffer moderate to severe injuries such as lacerations, hip fractures, or head traumas, usually occurring within the home. These injuries can make it hard to get around or live independently, and, in some cases, can even increase the risk of early death. 

Once people have experienced a fall, even if they are not injured, they develop a fear of falling again.  This fear may cause them to limit their activities, leading to reduced mobility and loss of physical fitness, which in turn increases their actual risk of falling again.  

Fortunately, the good news is that, for the most part, falls can be largely prevented!  For example, simple modifications to the interior of your house can cut your risk of falling by almost 50%!

How can you prevent falls?

By following these few simple steps and precautions, your risk of suffering from a fall will greatly be reduced, allowing you to maintain your independence.

Exercise regularly.  Specific strengthening exercises that focus on leg and “core” muscles used in maintaining posture are extremely important.  Balance training has also been shown to be an important part of fall prevention.  Whether you decide to join that Tai Chi class or need more guidance from a trained professional, such as a physical therapist, the key is to keep moving!

Review your medications.   Ask your primary care doctor or pharmacist to go over both your prescription and over-the counter medicines, especially if you receive prescription medications from different doctors.  A simple check can prevent the possibility of medications interacting with each other and causing dizziness or drowsiness.

Have your eyes checked by an eye doctor at least once a year.  You may be wearing the wrong glasses or have a condition like glaucoma that limits your vision.

Make your home safer.  About 50% of all falls happen at home.  By reducing tripping hazards (such as throw rugs), adding grab bars and railings in the bathroom, and improving the lighting in your home you are moving in the right direction to make your home safer and lower your chances of falling!

With the obvious benefits of avoiding a fall, why wouldn’t you do everything you can to prevent one?  So, don’t wait any longer; pick up that throw rug, replace those old light bulbs and start exercising!

Acknowledgements: American Physical Therapy Association’s Move Forward, Centers for Disease Control and Prevention, Home Safety Council

Karen Krzywda, MSPT, OCS is a physical therapist and owner of Head to Toe Physical Therapy in Lewiston and Topsham.  She has over 14 years of experience treating people in the outpatient setting.  For more information call 725-4400.

Coping with pet loss grief

Sorrow and grief are normal and natural responses to death. Like grief for humans, grief for animal companions can only be dealt with over time, but there are healthy ways to cope with the pain. Here are some suggestions:

• Don’t let anyone tell you how to feel, and don’t tell yourself how to feel either. Your grief is your own, and no one else can tell you when it’s time to “move on” or “get over it.” Let yourself feel whatever you feel without embarrassment or judgment. It’s okay to be angry, to cry or not to cry. It’s also okay to laugh, to find moments of joy, and to let go when you’re ready.
• Reach out to others who have lost pets. Check out online message boards, pet loss hotlines, and pet loss support groups. If your own friends, family members, therapist, or clergy do not work well with the grief of pet loss, find someone who does.
• Rituals can help healing. A funeral can help you and your family members openly express your feelings. Ignore people who think it’s inappropriate to hold a funeral for a pet, and do what feels right for you.
• Create a legacy. Preparing a memorial, planting a tree in memory of your pet, compiling a photo album or scrapbook, or otherwise sharing the memories you enjoyed with your pet, can create a legacy to celebrate the life of your animal companion.
• Look after yourself. The stress of losing a pet can quickly deplete your energy and emotional reserves. Looking after your physical and emotional needs will help you get through this difficult time. Eat a healthy diet, get plenty of sleep, and exercise regularly to release endorphins and help boost your mood.
• If you have other pets, try to maintain your normal routine. Surviving pets can also experience loss when a pet dies, or they may become distressed by your sorrow. Maintaining their daily routines, or even increasing exercise and play times, will not only benefit the surviving pets but may also help to elevate your outlook too. 

Tips for seniors to cope with pet loss grief

As we age, we experience an increasing number of major life changes, including the loss of beloved friends, family members, and pets. The death of a pet can hit retired seniors even harder than younger adults who may be able to draw on the comfort of a close family, or distract themselves with the routine of work. For older adults who live alone, the pet was probably your sole companion, and taking care of the animal provided you with a sense of purpose and self-worth.

To cope with the pain of losing a companion animal:

• Try to find new meaning and joy in life. Caring for a pet previously occupied your time and boosted your morale and optimism. Try to fill that time by volunteering, picking up a long-neglected hobby, taking a class, helping friends care for their pets, or even by getting another pet when the time feels right.
• Stay connected with friends. Pets, dogs especially, can help seniors meet new people or regularly connect with friends and neighbors while out on a walk or in the dog park, for example. Having lost your pet, it’s important that you don’t now spend day after day alone. Try to spend time with at least one person every day. Regular face-to-face contact can help you ward off depression and stay positive. Call up an old friend or neighbor for a lunch date or join a club.
• Boost your vitality with exercise. Pets help many older adults stay active and playful, which can boost your immune system and increase your energy. It’s important to keep up your activity levels after the loss of your pet. Check with your doctor before starting an exercise program and then find an activity that you enjoy. Exercising in a group—by playing a sport such as tennis or golf, or taking an exercise or swimming class—can also help you connect with others.

Reprinted with permission for personal or non-profit use. Visit www.helpguide.org to see the article with links to related articles.  This material is for information and support; not a substitute for professional advice.

HOW CARING FOR A PET CAN MAKE YOU HAPPIER AND HEALTHIER

Professionally trained helper animals—such as guide dogs for the blind—offer obvious benefits to us human folk. However, the average domestic pet, such as a dog, cat, rabbit—even a goldfish—can also provide us with many therapeutic benefits. Pets can ease our loneliness, reduce our stress, promote social interaction, encourage exercise and playfulness, and provide us with unconditional love and affection.

Of course, pet ownership also comes with many responsibilities, and should not be undertaken lightly. To best enjoy a healthy, nurturing relationship with a pet—and experience the many therapeutic benefits a domestic animal can offer—it’s important to choose a pet that’s right for your lifestyle.

Reprinted with permission for personal or non-profit use. Visit www.helpguide.org to see the article with links to related articles.  This material is for information and support; not a substitute for professional advice.