How to drink more water everyday August 27, 2008
Posted by columbiaagedcare in Health, Residential Aged Care.Tags: drink water, beverages, intake, water purification
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There are a variety of reasons to drink plenty of water each day. Adequate water intake prevents dehydration, cleans out the body, and promotes healing processes. Substituting water for beverages high in calories can also help control weight. Follow the steps below to make sure you’re getting enough of this most basic necessity.
1. Determine how much water you need.
You’ve probably heard the “8 by 8″ rule - drink eight 8-ounce glasses of water per day (2 qts, 1.8 l) - but the amount of water a person needs varies depending on his or her weight and activity level. Another way to determine your specific recommended water intake is to divide your weight (in pounds) by two. The resulting number is the number of ounces of water you need each day.
2. Measure your daily intake of water.
Do this for a few days. If you find that you’re drinking less than the recommended quantity, try some of the following tips.
3. Keep it near you.
Carry water with you everywhere you go in a bottle or other container. Before long, you’ll find yourself reaching for it without a second thought.
Keep a glass or cup of water next to you whenever you’ll be sitting down for a long time, such as when you’re at your desk at work. Drink from it regularly as you’re working.
4. Remind yourself when to drink
Try wearing a digital watch that beeps at the beginning of each hour. Use that as a reminder to pour yourself a glass of water. Vow to drink that water before the next beep. If you drink only one small (6 ounce or 180 ml) cup per hour, you’ll have consumed 48 ounces (1.4 l) by the end of an 8-hour workday.
5. Get a water purification system.
Purified water tastes very good and may help make drinking water more appealing to you. Be aware, though, that as you grow accustomed to purified water, you may find that tap water leaves a bad taste in your mouth.
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Columbia caters for special dietary needs August 20, 2008
Posted by columbiaagedcare in Health, Residential Aged Care.Tags: catering, dietary needs, lactose intolerant, vegetarian
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One of the main concerns for elderly residents in Aged Care facilities, as well as their families is the standard of the food being served. We often get asked if food caters to individual dietary requirements.
At Columbia Aged Care we appreciate that residents have special dietary needs and therefore we offer a number of options that caters to most dietary requirement. This includes requirements such as vegetarian, lactose intolerant as well as cultural options. It is can be challenging to provide a nutritious meal that suits individual preference and vegetarian limitations but we certainly achieve that balance for our residents.
Columbia not only recognises special dietary needs but understands that residents can be catered to within cultural groups. At Columbia we offer special menus for our Chinese and Portuguese residents.
Signs of Ageing August 13, 2008
Posted by columbiaagedcare in Health.Tags: Aged Care Australia, Signs of Ageing
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Aged Care Australia provides tips on signs of ageing.
Some of the signs of ageing skin can include:
• Thinning - the basal cell layer of the epidermis slows its rate of cell production and thins the epidermis. The dermis may become thinner. Together, these changes mean skin is more likely to crepe and wrinkle.
• Sagging - older skin produces less elastin and collagen, which means it is more likely to sag and droop. Older skin is particularly vulnerable to the effects of gravity - for example, jowls along the jaw and bags under the eyes are simply skin that has yielded to gravity.
• Wrinkles - reduced elastin and collagen, and the thinning of skin, mean those ‘high traffic’ areas of the face (like the eyes and mouth) are especially prone to lines and wrinkles.
• Age spots - the remaining pigment cells (melanocytes) tend to increase in certain areas and cluster together, forming what’s known as age or liver spots. Areas that have been exposed to the sun, such as the backs of the hands, are particularly prone to age spots.
• Dryness - older skin has fewer sweat glands and oil glands. This can make the skin more prone to dryness-related conditions, such as roughness and itching.
• Broken blood vessels - blood vessels in older, thinner skin are more likely to break and bruise. They may also become permanently widened. This is commonly known as broken vessels.
Age-Related Skin Conditions August 8, 2008
Posted by columbiaagedcare in Health.Tags: Age-related skin conditions, Better Health Channel, Signs of Ageing
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The Better Health Channel provides great tips on age-related skin conditions.
Some of the signs of ageing skin can include:
• Thinning - the basal cell layer of the epidermis slows its rate of cell production and thins the epidermis. The dermis may become thinner. Together, these changes mean skin is more likely to crepe and wrinkle.
• Sagging - older skin produces less elastin and collagen, which means it is more likely to sag and droop. Older skin is particularly vulnerable to the effects of gravity - for example, jowls along the jaw and bags under the eyes are simply skin that has yielded to gravity.
• Wrinkles - reduced elastin and collagen, and the thinning of skin, mean those ‘high traffic’ areas of the face (like the eyes and mouth) are especially prone to lines and wrinkles.
• Age spots - the remaining pigment cells (melanocytes) tend to increase in certain areas and cluster together, forming what’s known as age or liver spots. Areas that have been exposed to the sun, such as the backs of the hands, are particularly prone to age spots.
• Dryness - older skin has fewer sweat glands and oil glands. This can make the skin more prone to dryness-related conditions, such as roughness and itching.
• Broken blood vessels - blood vessels in older, thinner skin are more likely to break and bruise. They may also become permanently widened. This is commonly known as broken vessels.
Age-related skin conditions
Some skin conditions are more likely to develop as we get older. These can include:
• Seborrhoeic keratosis - a type of benign skin tumour that looks like a brown wart.
• Solar keratoses - spots of skin that are inflamed, scaly and dry. Common sites include the bridge of the nose, cheeks, upper lip and backs of the hands. Skin cancer (squamous cell) can develop in them, so examination by a doctor is advised.
• Bowen’s disease - a type of slow-growing and scaly skin patch. It may be a pre-cancerous change. Sun exposure is thought to be a cause.
• Skin cancer - including basal cell carcinoma, squamous cell carcinoma and melanoma.
Risk reduction strategies
Ways to reduce the signs of ageing include:
• Limit sun exposure - sun exposure leads to premature ageing of the skin, known as photoageing. If you want proof, compare the skin on your hands with that on your buttocks. Wear a hat, loose fitting clothes, sunglasses and SPF15+ sunscreen when outdoors, and avoid sunbathing.
• Don’t smoke - cigarette smoking promotes skin wrinkling and is thought to accelerate the damage caused by sun exposure. The action of puckering up for each drag on a cigarette increases the likelihood of wrinkles around the mouth.
• Eat a healthy diet - a healthy, well-balanced diet is as important for healthy skin as it is for a healthy body.
• Care for skin gently - avoid harsh skin irritants such as perfumed soaps, heavily chlorinated swimming pools and long hot showers. Use neutral pH balanced soaps, body washes or equivalents.
• Moisturise regularly - dry skin is more likely to show fine lines and wrinkles. Moisturise regularly if you have dry skin.
• Seek medical advice if necessary - skin complaints, such as acne or eczema, can be diagnosed and treated by your general practitioner or dermatologist.
Hearing, Sight and Oral Health August 4, 2008
Posted by columbiaagedcare in Health.Tags: Aged Care Australia, Hearing tips, Oral Health tips, Sight tips
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Aged Care Australia has some great tips on Hearing, Sight and Oral Health for elderly people.
Hearing
Hearing is a vital part of our enjoyment of life. At around 20 years of age, our hearing starts a gradual decline. This age-related hearing loss is normal and rarely leads to deafness. If you are having a problem with your hearing the first step is to see your doctor. There are also consumer support organisations in every capital city and many regional areas throughout Australia.
Sight
Your eyesight is precious and there is a lot you can do to maintain good vision. Paying attention to a healthy lifestyle can help your eyes stay healthy. Many people do not realise that smoking can damage eyesight. Studies also show that too much alcohol can also affect vision. Healthy eating will also help protect your vision. A diet rich in fruit and vegetables may reduce the risk of eye disease occurring.
Oral Health
Our dental needs have changed significantly over the last 30 years. These days more older Australians are retaining their natural teeth. But tooth decay is still the most common health condition in Australia. This section covers topics such as dental care services, dental care for people in aged care homes and oral health for people with dementia and Parkinson’s disease.
Eating nutritious foods July 31, 2008
Posted by columbiaagedcare in Health.Tags: Aged Care Australia, eatring nutritious foods, tips on eating nutritious foods
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Aged Care Australia has provided great tips for eating nutritious foods.
Everyone has different food requirements but eating smaller meals more often throughout the day rather than a large meal can be an effective way to get enough nutrients so we feel we have enough energy to get through the day.
The following table provides the serves of food groups to try to eat each day. These specifications represent basic amounts of food and some people will require more than those listed.
• Meat or meat alternatives: 1-1.5 serves
• Milk and milk product: 3 serves
• Fruits: 2-3 serves
• Vegetables: 4-6 serves for women; 4-7 serves for men
• Bread and cereals: 3-5 serves for women; 4-6 serves for men (in case, 1 serve of bread = 2 slices)
So what is the right amount?
An example of breakfast is included below.
• Half to 1 cup fruit juice (try different varieties of pure juice rather than concentrates)
• Cereal (1 cup) - preferably higher fibre types with milk and sugar or honey
• Yoghurt
• Tinned, fresh or stewed fruit
• Cooked item – egg, baked beans, tomatoes, cheese
• Toast/bread – (wholemeal or white bread are standard but there are many different varieties now – try some for a change) with margarine/butter and spread
• Tea/coffee/hot chocolate/milk/hot water
Points to remember
• Remember not to over indulge. If the above breakfast seems too big, break it into manageable portions. Try the juice and cereal with a bit of yoghurt for breakfast and then have the toast with egg or tomatoes and cheese for morning tea with some fruit. Remember to have a cup or glass of fluid at each mealtime and throughout the day.
• Remember that the enjoyment of eating is important as well. Many of us live on our own or with one other and so the social aspect of eating and enjoying food is overlooked. Try to make the mealtime, whether it’s morning or afternoon tea or breakfast, lunch or dinner, an enjoyable environment. This will make the whole eating experience much more pleasurable.
The Chaos of Grief: Reclaiming the Loss July 28, 2008
Posted by columbiaagedcare in Health.Tags: Columbia Aged Care Services, David Goldman, Dr Elisabeth Kubler- Ross, Grief
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Clinical Psychologist David Goldman provides the Columbia Aged Care Services community with advice on how to deal with grief.
When you lose someone you love to death, it is often experienced as a physical pain and an emotional wound so large it feels as if it will never be filled.
Apart from the actual physical loss of the person, there is a death of the relationship itself that occurs. A person may have many other relationships, friendships, family members and loved ones in their life, but that relationship, that human transaction is complete.
The challenge therefore, for the living, is to continue in the relationship, even in the face of the physical absence of the other. The real frontier to navigate when someone you love dies is to continue to live fully with them so that their absence can, in memory and in action, become a presence once more.
The Swiss psychiatrist, Dr Elisabeth Kubler- Ross, wrote eloquently and insightfully for decades about death and dying and opened up a narrative that, without her, would still be a topic largely avoided and undiscussed. Dr Kubler-Ross’ five-stage model was created by her for people who were terminally ill. The five stages (which are progressive, according to Kubler-Ross) are denial, anger, bargaining, depression and acceptance.
At some point, the model came to be accepted as a ‘grief model’ as well. This was not Kubler-Ross’ original intention as she was working exclusively with the terminally ill and not those experiencing the grief of a loved one. The model, however, does have relevancy for those experiencing grief. Many people report they experience these emotions intensely after the death of a loved one and often in the progressive style that Kubler- Ross identifi ed in the dying.
Individuals can often remain stagnant at a particular stage for months or years and until they gain support or treatment, fi nd they are unable to move on to full acceptance of the death. In our society, there is a strong avoidance of death – of dealing with it, talking about it and accepting it. This is paradoxical as it is actually the only event in life that we can’t avoid. Allowing ourselves to experience deeply and fully, and to not avoid the vast range and depth of emotions that can overwhelm us when faced with grief, is possibly the most valuable way to deal with the loss.
Maintaining Physical Activity July 24, 2008
Posted by columbiaagedcare in Health.Tags: Aged Care Australia, maintaining physical activity, physical activities for the elderly
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Aged Care Australia has provided great tips on the importance of elderly people maintaining physical activity.
Physical activity is any activity that a person participates in and requires physical exertion.
Our levels of physical activity will be dependant on our level of health at any given point in our lives. When we aren’t feeling the best the smallest activity can require a lot of energy and effort. However when we are feeling fit and able we can undertake and perform more strenuous activity.
It is important to remember at any stage in physical activity tasks that we don’t put our bodies under undue stress. That is, if we feel any pain or discomfort, stop the activity immediately. Take a break and resume if you feel able. Do not keep doing an activity if it causes pain.
There are many things you can do that can enhance your level of physical activity. You can always modify activities to suit your level of ability.
Activities for when you’re feeling reasonably fit:
• Walk as much as possible as part of your everyday routine even small walks regularly.
• Walk a bit further than usual or a little more often than you do now.
• Standing up from sitting then sitting again and doing so a few times helps to strengthen the muscles in your thighs.
• Doing some gardening – potting, weeding, watering, or pruning.
• Try a game of darts or bowls or some other activity you always enjoyed.
• Attend a supervised exercise class or an individual exercise program through a physiotherapist or exercise physiologist. Ask your doctor or your help person for advice and what’s available in your area.
Activities for when you’re feeling good:
• Try a Tai chi, strength training, exercise class or water aerobics or go for a swim at your local fitness centre - ask your help person for guidance.
• Have a go at bowls – carpet or lawn, bocce or golf.
• Line dancing, ballroom dancing, other forms of dancing are great exercise and help us have a laugh when we’re first learning.
• Brisk walking – preferably outdoors, walking to the local shops instead of driving, walking with your neighbour or as part of a group.
• In the garden: mow the lawn, weed, rake or do some digging.
• Try walking up the stairs if you’re able rather than using the lift – remember stop if anything starts to hurt.
The Importance of Teamwork July 21, 2008
Posted by columbiaagedcare in Residential Aged Care.Tags: Columbia Aged Care Services, David Goldman, Teamwork tips, The Importance of Teamwork
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Clinical Psychologist David Goldman has provided Columbia Aged Care Services with great Teamwork tips.
When we take for granted the hard work of others we lose sight of what we are all working for, and working towards. This is something that happens too often in the work environment. It might be assumed that work will be done properly, pay-cheques will be processed properly, the general needs of residents will be met, and management will “take care of issues.” The danger in this assumption is that it does not just happen.
Think in terms of your own job functions; it takes effort and it takes time to perfect nursing skills. It is the same for every job function. Rather than take for granted the work of your colleagues, take a moment to look at how you are supported by the efforts of others. How the shift prior to yours dealt with patient care and difficult relatives’ requests. Think about how you are made to look better because you have a good group of individuals that care about quality and the work that they do. Whether we think of ourselves as part of a team or not, we are all working together to provide a service and each of us has our own part to play.
Each of us brings our strengths and our weaknesses to each of our roles. Unfortunately most of us have little sense of our talents and strengths. We focus on our own weaknesses and on the weaknesses of others and spend a great deal of time trying to repair those flaws, or criticise self and others. However if we focus on our strengths and the strengths and talents of others we can capitalise on them.
We can see the uniqueness of each individual in our team and recognise what each of us has to offer. There are many personalities that come together to make up a team and there are some basic descriptions of individuals who comprise a team. Teamwork demands that we utilise the combined strengths of all members to overcome individual weaknesses. Here are some basic descriptions of individuals in a team. Do you recognize yourself or others?
Achiever People strong in the Achiever theme have a great deal of stamina and work hard. They take great satisfaction from being busy and productive.
Harmony People strong in the Harmony theme look for consensus. They don’t enjoy conflict; rather, they seek areas of agreement.
Command People strong in the Command theme have presence. They can take control of a situation and make decisions.
Communication People strong in the Communication theme generally find it easy to put their thoughts into words. They are good conversationalists and presenters.
Empathy People strong in the Empathy theme can sense the feelings of other people by imagining themselves in others’ lives or others’ situations.
All of these character types and more abound in the workplace. Each of them needs to be recognised for their unique contribution to the team. Recognising our strengths such as those listed above helps us to identify our differences but most importantly helps us to understand each other. When we feel we understand each other we tend to be more supportive of each other. And, having the support of your workplace team can be one of the most important buffers against stress and burnout.
You can tolerate a greater degree of stress when you feel you have the care and support of those within your team. We can all play a part in increasing the success of our relationships within the workplace. We can do this by:
• Showing interest in others: Paying attention to others makes them feel good about themselves and you. Showing interest is easy. All you have to do is ask questions.
• Make others winners: It’s easy to make others winners. All you have to do is notice what a person is doing well and comment on it. It only takes a minute.
• Be helpful: When you help others accomplish their goals, they are inclined to want to help you.
• Ask for advice: when you ask others for advice they are fl attered and they feel important. Concentrate on building your team.
Teambuilding starts with you!
The Mind and Body Interaction and Mental Health July 17, 2008
Posted by columbiaagedcare in Health.Tags: Columbia Aged Care Services, David Goldman, Mental Health, Mind and Body Interaction
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Clinical Psychologist David Goldman provides Columbia Aged Care Services with some great tips on Mind and Body Interaction and Mental Health.
Research into mental health over previous decades has focused largely on illness, diagnoses and treatments. Investigation into the causes and patterns of illnesses, such as depression and anxiety, has been at the centre of mental illness research. In recent years a shift toward focusing on aspects that protect and enhance our mental health has begun.
The ‘disease’ model of mental illness has largely been replaced by a ‘mental health’ model and the ways in which it can be achieved and sustained. Medical and educational-based programs that have highlighted issues of physical health, such as those that help reduce smoking, are common place. However, campaigns that focus primarily on the interaction of the mind and body and its impact on mental health are rare. What is seeping into popular culture is the notion that stress has an irrefutable link to physical illness and that stress management strategies such as yoga, relaxation and meditation may ultimately prevent such illness and improve quality of life.
Psychologists have for many years identified a link between mind-body interaction and mental wellness and are continually seeking new ways to share this knowledge with their clients. Relaxation, meditation, music, exercise and psychological therapies are all recognised by psychologists as ways to reduce stress levels and enhance mental wellness. It is important to find your own unique ways in which your mind and body interaction assists you.
What works for one person may not work for another! Often one of the most challenging aspects of modern life is finding the right balance between work and play; between the mental, physical and spiritual aspects of our lives. Being able to monitor and then reflect on what really works for you is the best start.
Media, family or other external pressures to look or behave in a certain way can often block the ability to ‘look within’ and find the right mind-body balance. Look to the year ahead as a time to prioritise and focus on your mental wellness, rather than dwelling on real or potential mental problems. Discover activities, relationships, events and experiences that align your mind and body; that celebrate your personality and enhance your mental wellness.
