Senior Wellness, Yucca Valley, 29 Palms, Joshua Tree ca. & The Hi-Desert, & Morongo Basin.

You Really Are What You Eat
When it comes to staving off the
problems of aging, your diet is
your friend—or enemy.

How to Live to 100: Be Healthy, Be Happy, and Afford It

Why do some people live long, healthy, and happy lives, while others struggle with dementia, heart disease, and depression? How can we protect ourselves from those outcomes? In How to Live to 100, U.S. News draws on the latest research from top experts around the country to help readers understand what they can do to increase their own chances of living a long, healthy, and happy life. Featuring chapters on the latest scientific advances, the best exercises for every age, longevity diets, happiness secrets, and how to save enough money, How to Live to 100 gives readers a personalized guide to their own longevity. Three checklists, on Health, Happiness, and Money, also provide an overview of action items, featuring suggestions such as flossing daily, eating no more than 18 ounces of red meat a week, cultivating a vigorous savings plan, and building close relationships.
Why do some people live long, healthy, and happy lives, while others struggle with dementia, heart disease, and depression? How can we protect ourselves from those outcomes? In How to Live to 100, U.S. News draws on the latest research from top experts around the country to help readers understand what they can do to increase their own chances of living a long, healthy, and happy life.
Featuring chapters on the latest scientific advances, the best exercises for every age, longevity diets, happiness secrets, and how to save enough money, How to Live to 100 gives readers a personalized guide to their own longevity. Three checklists, on Health, Happiness, and Money, also provide an overview of action items, featuring suggestions such as flossing daily, eating no more than 18 ounces of red meat a week, cultivating a vigorous savings plan, and building close relationships.


How to Live to 100: Be Healthy, Be Happy, and Afford It


Click here to read the full report from US News.com


The following article comes from the U.S. News ebook, How to Live to 100, which is now available for purchase.

If your mental image of an older person is someone frail and thin, it may be time for an update. For the generation currently moving through middle age and beyond, a new concern is, well, growing: obesity. Government figures show that Americans in their 60s today are about 10 pounds heavier than their counterparts of just a decade ago. And an even more worrisome bulge is coming: A typical woman in her 40s now weighs 168 pounds, versus 143 pounds in the 1960s. “People used to start midlife [at a lower weight] and then lose weight when they got into their 50s, but that doesn’t happen as much anymore,” says David Kessler, former commissioner of the Food and Drug Administration and author of The End of Overeating.

If you’re entering that danger zone now, be aware that it’s not going to get any easier to lose weight, because people need fewer calories as they age. Blame slowing metabolism and the body’s tendency starting in midlife to lose muscle mass—a process known as sarcopenia—and gain fat, especially around the abdomen. (Fat burns fewer calories than does muscle.) “All that conspires to make it harder for people to maintain the same body weight when they eat their usual diets,” says Alice Lichtenstein, director of the cardiovascular nutrition laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. “People have fewer discretionary calories to play with, so they need to make better food choices.”

But paying attention to what you eat isn’t only about controlling weight; the need for certain vitamins and minerals increases with age. One is calcium, necessary to protect bones. Another is B12, since some older adults make less of the stomach acid required to absorb the vitamin. More vitamin D also is required. “The skin gets less efficient at converting sunlight into this vitamin, so more is needed from other sources,” Lichtenstein says. Fewer than 7 percent of Americans between ages 50 and 70 get enough vitamin D from the foods they eat, and fewer than 26 percent get enough calcium.

Eating right and staying lean are both crucial for maintaining health throughout the years. Carrying an extra 20 or 30 pounds with you into old age doesn’t bode well for attempts to head off the myriad diseases that strike in midlife and later and are linked to weight—including dia­betes, arthritis, heart disease, and some forms of cancer. If weight is a problem, it is especially important to limit processed foods that combine sugar and fat. Studies with rats indicate that when the two are added to chow, animals can’t easily stop eating, says Kessler. This happens in humans, too, he says, and food manufacturers have taken note and added sugar and fat to many products.

So what should people eat? A healthful diet at midlife is the same as for younger adults—it’s just that the stakes may be higher. The focus should be on fruit, vegetables, whole grains, low- and nonfat dairy, legumes, lean meats, and fish. (While there is no single “longevity diet,” a Mediterranean diet—similar to a conventional healthful diet but with more emphasis on fish and olive oil—has been tied to a decreased risk of heart disease and reductions in blood pressure and “bad” LDL cholesterol. Mediterranean dieters may also outlive non-followers by two to three years, research suggests.) For someone whose current diet is far from this ideal, Lichtenstein advises starting small: load more veggies on the dinner plate; eat more skinless chicken or beans in place of hamburger. (A singly daily serving of processed or unprocessed red meat may boost the risk of premature death, according to a recent study by Harvard School of Public Health researchers.) And exercise. Walking briskly for at least 30 minutes every day makes it easier to get away with the occasional cookie. With further fine-tuning of that basic healthful eating plan, you can greatly improve your odds of staving off the major barriers to a vital old age:


Click here to read the full report from US News.com





Home Modification and Universal Design for Elder-Friendly Living

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Home Modification and Universal Design for Elder-Friendly Living, BY DR. JOHN CONNOLLY

BY DR. JOHN CONNOLLY
No matter when the older person’s home was built and regardless of whether it is modern or traditional in style, it likely was designed for young adults and their young families. As adults age their homes also grow older, but most are not updated to accommodate the resident’s changing needs. Home adaptation or modification can provide friendlier elder living so older occupants may continue to live in the comfort of home.
The focus in making a home elder-friendly should always be on increasing and improving the following five elements:
Self-sufficiency/self-reliance
Mobility
Safety
Security
Comfort/convenience
It is probably not possible to make any home accident-proof and so that should not be the main goal of home modification. Where possible, emphasis should be placed on preserving and strengthening the capabilities of the older person rather than on coping with limitations or disabilities. This is particularly important if a family member introduces the concept of home modification. The elderly relative must recognize and accept the need for change and should be involved as much as possible in the process. It would be contrary to the goal of enhancing independence to force unwelcome changes on a reluctant older person. The exception, of course, would be someone suffering from dementia who is unable to meaningfully participate in such decision-making.
One way to begin explaining the need for and process of home modification to an older person is to illustrate the use and practicality of some small items. Purchasing several independence-enhancing products as holiday gifts and demonstrating their use might help overcome future resistance.
Decide How and When to Undertake Home Modification

The best time to start thinking about home modification is long before the need actually arises. Ideally, people in their fifties and sixties should prepare their homes for later installations while they are doing routine home improvements and repairs. Extra wide doorways that can accommodate a wheelchair can be an attractive feature in any home. Strong supports can be installed behind tile walls when updating bathrooms to later accommodate grab bars.
It is always best to undertake home modification before a crisis occurs so that the work can be carefully planned and budgeted. Before any changes in the home environment are considered, a thorough room-by-room assessment of the surroundings should be made. This should include consideration of the resident’s current and future needs, the way in which he/she uses the home and its contents and any barriers that might limit movement or access. A good general safety checklist that can be used for this purpose is available without cost from the U.S. Consumer Product Safety Commission (CPSC) in Washington D.C.
Many design publications written by or for professional home designers, architects and construction contractors are available by mail, in bookstores or on the Internet. These provide extensive information including instructions for building ramps and installing grab bars. These publications range in cost from under $10 to more than $80.
Home Modification and Universal Design for Elder-Friendly Living, BY DR. JOHN CONNOLLY

Safe At Home Check List

from Rebuilding Together

Safe at Home Checklist, click here for the full list

EXTERIOR ENTRANCES AND EXITS
 Note condition of walk and drive surface; existence of curb cuts
 Note handrail condition, right and left sides
 Note light level for driveway, walk, porch
 Check door threshold height
 Note ability to use knob, lock, key, mailbox, peephole, and
package shelf
 Do door and window locks work easily?
 Are the house numbers visible from the street?
 Are bushes and shrubs trimmed to allow safe access?
 Is there a working door bell?
2. INTERIOR DOORS, STAIRS, HALLS
 Note height of door threshold, knob and hinge types; clear width
door opening; determine direction that door swings
 Note presence of floor level changes
 Note hall width, adequate for walker/wheelchair
 Determine stair flight run: straight or curved
 Note stair rails: condition, right and left side
 Examine stairway light level
 Note floor surface texture and contrast
 Note if clutter on stairway
3. BATHROOM
 Are sink basin and tub faucets, shower control and drain plugs
manageable?
 Are hot water pipes covered?
 Is mirror height appropriate, sit and stand?
 Note ability reach shelf above, below sink basin
 Note ability to step in and out of the bath and shower
 Can resident use bath bench in tub or shower?
 Note toilet height; ability to reach paper; flush; come from sit to
stand posture
 Is space available for caregiver to assist?
4. KITCHEN
 Note overall light level, task lighting
 Note sink and counter heights
 Note wall and floor storage shelf heights
 Are under sink hot water pipes covered?
 Is there under counter knee space?
 Is there a nearby surface to rest hot foods on when removed
from oven?
 Note stove condition and control location (rear or front)
 Is there adequate counter space to safely prepare meals?
5. LIVING, DINING, BEDROOM
 Chair, sofa, bed heights allow sitting or standing?
 Do rugs have non-slip pad or rug tape?
 Chair available with arm rests?
 Able to turn on light, radio, TV, place a phone call from bed, chair,
and sofa?
6. LAUNDRY
 Able to hand-wash and hang clothes to dry?
 Able to safely access washer/dryer?
7. BASEMENT
 Are the basement stairs stable and well lit?
 Is there any storage of combustible materials?
8. TELEPHONE AND DOOR
 Phone jack location near bed, sofa, chair?
 Able to get phone, dial, hear caller?
 Able to identify visitors, hear doorbell?
 Able to reach and empty mailbox?
 Wears neck/wrist device to obtain emergency help?
 Is there an answering machine?
 Is there a wireless phone system?
9. STORAGE SPACE
 Able to reach closet rods and hooks, open bureau drawers?
 Is there a light inside the closet?
10. WINDOWS
 Opening mechanism at 42 inches from floor?
 Lock accessible, easy to operate?
 Sill height above floor level?
 Are storm windows functional?
11. ELECTRIC OUTLETS AND CONTROLS
 Sufficient outlets?
 Are there ground fault outlets in kitchen and bathroom?
 Light switch at the entrance to each room
 Outlet height, wall locations
 Low vision/sound warnings available?
 Extension cord hazard?
 Are there any uncovered outlets or switches?
12. HEAT, LIGHT, VENTILATION, SMOKE, CARBON
MONOXIDE, WATER TEMP CONTROL
 Are there smoke/CO alarms and a fire extinguisher?
 Are Thermostat displays easily accessible and readable?
 Note rooms where poor light level exists
 Able to open windows; slide patio doors?
 Able to open drapes or curtains?
 Note last service date for heating/cooling system
 Observe temperature setting of the water heater
COMMENTS:
Safe AT HOME
Checklist
Created in partnership with the Administration on Aging and the
American Occupational Therapy Association
Rebuilding Together has long recognized that greater attention must be given our elderly
population, so they may age-in-place and safely in their homes. We have also built lasting
national partnerships with Area Agencies on Aging, AARP, American Occupational Therapy
Association, National Association of Home Builders, National Council on Aging, and others.
Use this list to identify home safety, fall hazards and accessibility issues for the homeowner and
family members. Home safety, fall prevention and accessibility modification interventions on the
reverse side of this page can help prioritize your work. Underline or use a highlighter to note.
problems and add comments.
HELP PREVENT FALL S – SAVE A LIFE
1. EXTERIOR ENTRANCES AND EXITS
 Increase lighting at entry area
 Install stair rails on both sides
 Install door lever handles; double-bolt lock
 Install beveled, no step, no trip threshold
 Remove screen or storm door if needed
 Create surface to place packages when opening door
 Install peephole on exterior door
 Repair holes, uneven joints on walkway
 Provide non-slip finish to walkway surface
 Add ramp as needed
 Trim bushes and shrubs to provide clear view from doors and
windows
 Trim low hanging branches
2. INTERIOR DOORS, HALLS, STAIRS
 Create clear pathways between rooms
 Apply color contrast or texture change at top and bottom stair
edges
 Install door lever handle
 Install swing-clear hinges to widen doorway. Minimum width: 32
inches
 Install beveled thresholds (max 1/2 inch)
 Replace or add non-slip surface on steps
 Repair or install stair handrails on both sides
3. BATHROOM
 Install swing-clear hinges to widen doorway. Minimum width: 32
inches
 Install secure grab bars at toilet, bath and shower
 Install adjustable-height, hand held shower head
 Install non-slip strips in bath/shower
 Secure floor bathmat with non-slip, double-sided rug tape
 Adapt flush handle or install flush sensor
 Adapt or relocate toilet paper dispenser
 Round counter corners to provide safety
 Insulate hot water pipes if exposed
 Create sitting knee clearance at basin by removing vanity door and
shelves underneath
 Install mirror for sitting or standing view
 Install good-quality non-glare lighting
 Install shower with no threshold if bathing abilities are severely
limited
 Elevate toilet height by adding under seat riser, portable seat, or
raising toilet at the base
4. KITCHEN
 Increase task lighting at sink, stove, etc.
 Install D-type cupboard door handles
 Install adjustable shelving to increase access to upper cabinets
 Increase access to under counter storage space by installing pullout
units
 Insulate hot water pipes if exposed
 Install hot-proof surface near oven
 Install switches and outlets at front of counter
 Install pressure-balanced, temperature-regulated, lever faucets
 Expand counter surface
 Create sitting knee clearance under work sites by removing doors
or shelves
 Improve color contrast of cabinet and counters surface edges for
those with low vision
 Add tactile and color-contrasted controls for those with low
vision
 Provide sturdy step stool with hand rail
 Clean or install new range hood
5. LIVING, DINING, BEDROOM
 Widen or clear pathways within each room by rear- ranging
furniture
 Secure throw and area rug edges with double-sided tape
 Improve access to and from chairs and beds by inserting risers
under furniture legs
 Use side bed rail or chairs with armrests
 Enlarge lamp switch or install touch-control lamp at bedside
 Install adjustable closet rods, shelving, and light source for better
storage access
 Install vertical pole adjacent to chair and sofa
 Raise furniture to appropriate height using leg extender products
 Install uniform level floor surfaces using wood, tile, or low-pile
rugs
 Install telephone jack near bed and favorite chair
6. LAUNDRY
 Build a counter for sorting and folding clothes
 Adjust clothesline to convenient height
 Relocate laundry appliances
 Clean dryer vent or replace with metallic hose
7. BASEMENT
 Identify and eliminate sources of water in basement (usually
gutters our plumbing)
 Add additional lighting as needed
 Remove combustible materials and hazardous waste
 Clear pathway to utilities
8. TELEPHONE AND DOOR
 Install wireless phone system near bed, sofa, and chair
 Install peephole at convenient height
 Install flashing light or sound amplifier to indicate ringing doorbell
for those with visual or hearing problems
 Install mailbox at accessible height
9. STORAGE SPACE
 Install lights inside closet
 Install adjustable closet rods and shelves
 Install bi-fold or pocket doors
10. WINDOWS
 Install handles and locks that are easy to grip, placed at
appropriate heights
 Replace windows or storms that are not functional
11. ELECTRICAL OUTLETS AND CONTROLS
 Install light fixtures or outlet for lamps
 Install switches at top and bottom of stairs
 Install Ground Fault outlets in kitchen and bathroom
 Install wireless light switches where needed
12. HEAT, AIR, LIGHT, SMOKE, CARBON MONOXIDE,
WATER TEMP CONTROLS
Install smoke/CO alarms, fire extinguishers
 Replace thermostat with easy to read programmable type
 Order service for heating/AC system
 Install Compact Florescent lights where appropriate
 Reduce hot water temperature to 120 degrees

Safe at Home Checklist, click here for the full list

How To Install Shower Grab Bars

How To Install Shower Grab Bars

By Jacob Hurwith
Article provided by Improvenet.com
Shower accessories
DIY bathroom projects
Install glass shower door
Shower grab bars are not only for those 80 years and older. Shower grab bars give you that extra safety blanket as you step in and out of your shower. Likewise, if you have a larger shower, they help keep you stay on your feet as you move freely throughout the master shower.

Best part yet is that grab bars for showers are easy to install and anyone with minor DIY experience can complete the project on their own. Below, I will discuss how to install shower grab bars and where to mount them.

Install Grab Bar

Where to Put Shower Grab Bars
Before we add our new shower bar, we must first decide on the location. The location will largely depend on the number of bars being installed. If you are installing one shower grab bar, the most logical spot is vertically, along the edge of the tub where you enter. Whenever you shower, you enter and leave from this spot and want to make sure it is the safest spot in the shower.

The bottom of this bar should be about 36” from the floor, but this will largely depend on your height. As you will see soon, make sure it can be screwed into a stud.

If you’re adding a second grab bar, the most ideal spot would be at an angle along the sidewall (long back wall of shower – picture above). This bar should be used as you shower. Since it’s installed on angle, one end will be connected to one stud and the other to the stud right next to it.

The bottom of this shower grab bar should be about eight (8) inches from the top of the tub. Use whatever angle you think is best for the top end of the bar.

If you spring for a third shower grab bar, place it horizontally at the end of the tub, about 18” above the bath.

For extra support, a glass shower door may be the answer for you. See how much it costs to install a glass shower door.

Add Shower Bar

How To Install Shower Grab Bars
For the purpose of installing the shower grab bar, I am going to focus on bar No. 2 from above. This is the angled shower bar located along the sidewall or long back wall of the shower.

Find the Studs
The first thing we have to do is find the studs (two for this bar). Without studs, the grab bars will not have enough strength to hold up in case of a fall.

The easiest route is to use a stud finder. However, as I noted in DIY Tips For Mounting A Flat Screen TV, there are other ways to locate a stud.

If you knock on the wall with a stud behind, it should sound solid.
If you knock on the wall with no stud behind it, it should sound hollow.
Press into the wall and see if it gives in a little. Chances are, if the wall holds firm, a stud is behind it.
Studs are generally 16” from each other in the U.S. If you know where one stud is, you should know where others are.
As our friends at The Family Handyman point out, if the wall tile extends to the ceiling, drill 1/8-in. holes with a glass-and-tile or masonry bit in a horizontal grout line instead. Patch the holes later.

Mark the studs with a pencil, both at the center and edges of the studs. You can find the edge of the stud as you hammer in a nail. If it goes in easily, that means no stud is there. If there is some resistance, then the stud is still there. Remember, most studs are one and a half (1.5) inches wide.

Shower Grab Bar

Extend Stud Marks to the Tile
Most showers have some sort of tile along the walls. As you can imagine, it is more difficult to screw into a stud behind tile than drywall. Either way, it must be done.

Move down, along your stud location and mark the studs on the tile. A long level would be perfect. Make sure you mark the center and edges once again on the tile.

Then, take your shower grab bar and hold it firmly in the exact location where you want it installed. At the edge of each shower grab bar (mounting flanges), there should be two or three screw holes. With your pencil, mark at least two of the holes (the ones within the stud) on each edge of the bar.

Drill Into the Studs
Drill a 1/8-in. hole with a glass-and-tile bit at the mark closest to the center of each stud to confirm the stud location. Make sure you hit the stud. If not, confirm the closest stud and try again.

Do not drill the bar in right away. We are just drilling small holes to make sure we are still in front of a stud.

Attach the Shower Grab Bar
For extra support, use some caulk or tile adhesive for the edge of the mounting flanges. It’s a small step for extra support.

Now, with holes drilled and caulk in place, screw or drill the grab bar into the wall with the screws recommended by the manufacturer. The screws should go in at least one (1) inch deep.

After you have drilled the bar into the wall, tug and pull on it. Make sure it is firmly in the wall.

Note: For the holes in the mounting flange that don’t hit a stud, use a plastic anchor.

As The Family Handyman pointed out, as long as these screws penetrate at least one (1) inch into sound wood (stud), the grab bar will meet or exceed the 250-lb. load rating required by the government for public buildings.

Conclusion
Installing shower grab bars is not a difficult project. Like we always say, as long as you have a step-by-step guide and the recommended materials, it’s as easy as one, two, three.

Article provided by Improvenet.com

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