Crooked Teeth on Oral Health and Self-Confidence: Navigating Orthodontic Solutions

Crooked teeth are a common issue among young and old people. This can be due to many reasons. Though this may not be a serious issue, it might still impact your oral health. And in the long run, may cause other serious dental issues like tooth loss.

In this article, I will share significant and relevant information about crooked teeth, their causes, impacts, and remedies. You’ll also learn how important it is to achieve straight and perfectly aligned teeth even in your senior years.

Why Do Teeth Get Crooked As We Age?

Crooked teeth can be caused by the same reasons as tooth loss. According to Colgate, there are common reasons why our teeth get crooked as we age. These include:

What is the Burden?

Crooked teeth, though very common, can impact our lives in different ways. Some of the issues that arise due to crooked teeth include:

  1. Problems in chewing and munching - Severely crooked or crowded teeth can cause pain and discomfort while chewing your food. With poor grinding of the food, you may experience digestive problems as well.
  2. Low self-esteem - There’s nothing more discouraging than having crooked, misaligned teeth. Not only does it affect your confidence to put a smile on your face, but it also affects your interest in socializing in the first place.
  3. Difficulty speaking - The structure of our mouth plays a vital role in speech. Thus, your pronunciation and articulation of words can be affected by crooked and misaligned teeth.
  4. Periodontal disease - This disease is characterized by swollen and inflamed gums. People with crooked teeth have more risk of developing this condition because crooked teeth make it harder to clean. If both conditions are left untreated, it might later result in tooth loss.
  5. Wear and tear of teeth and gums - Because crooked teeth include misalignment of the upper and lower teeth, continuous chewing, and biting can further damage your teeth.

Importance of Addressing Crooked Teeth in Older Adults

Most of us seniors take the importance of addressing crooked teeth for granted, thinking that we are too old for it. However, having aligned teeth is more crucial than you think.

Getting older means being more prone to oral health problems, that’s where aligning crooked teeth becomes important. Not only does it revive your confidence to smile, but it also provides the following benefits:

How To Address Crooked Teeth in Older Adults

Now that you know the importance of addressing crooked teeth, it’s time that you know how to address it. Your Orthodontist will most probably recommend you to have braces so that you can achieve the perfectly aligned teeth you have always wanted. There are several types of braces you should know, and these include:

Other ways to align your teeth include:


Just like tooth loss, crooked teeth are also a common oral health problem that most seniors experience. Though crooked teeth might not be a major issue to some, it’s still important to promote healthy, straight, and perfectly aligned teeth.

It’s not only because it improves your look, but it also reduces your risk of getting other oral health issues that are more severe and harder to treat. If you’re not sure how to start, talk to your dentist or orthodontist about available options that fit your condition and budget.

Why Do Seniors Have Trouble Sleeping - A Comprehensive Look at Sleep Troubles in the Elderly

As we age, it’s common to have drastic changes in our sleeping patterns and our ability to sleep. Most seniors may experience shorter sleeping hours at night and need extra hours of naps during the day. Though this is normal for older adults, troubled sleeping that results in fatigue, irritability, and inability to focus is no longer normal and might need medical help.

Signs of Troubled Sleep or Lack of Sleep

It’s pretty normal to have changes in sleeping patterns as we age, but if you notice persistent difficulty sleeping along with other signs listed below, you probably are experiencing a sleeping disorder:

Causes of Troubled Sleep Among Seniors

Common causes of troubled sleep among seniors include:

  1. Poor sleeping habits - Drinking alcohol, too much exposure to screens before sleeping, or falling asleep while the television is on are just a few examples of poor sleeping habits that may affect the quality of your sleep. Try establishing healthier bedtime habits like sleeping early, limiting screen time at night, and keeping the environment dark and cool.
  2. Underlying medical conditions - Seniors who have chronic illnesses like osteoporosis, arthritis, body pain, or muscle pain tend to have difficulty sleeping as the pain and discomfort keep them awake. Talking to a healthcare provider may help address this issue.
  3. Medications - Certain medications have side effects that cause difficulty sleeping. Examples of medications are Corticosteroids, antidepressants, beta, and alpha-blockers. Talk to your doctor if these medications negatively impact your sleep so that s/he can provide an alternative treatment for your condition.
  4. Menopausal stage - Women in the menopausal stage may experience hot flashes, irritability, and night sweats that can affect sleep quality. Health specialists suggest that a healthy diet, regular exercise, and other therapeutic activities can help improve one’s quality of sleep.
  5. Too much stress - Various stressors can affect the quality of sleep especially if these stressors include drastic changes in one’s life like a death of a loved one, retirement, or family conflicts. Learning proper stress management and avoiding unnecessary stress can help address this problem.
  6. Lack of exercise - Being physically inactive will lessen feelings of sleepiness and tiredness which may affect regular sleep quality.
  7. Sleep Disorders - there are common sleeping disorders that may be the culprit of persistent insomnia. Learn about the most common sleeping disorders among seniors in the next section of this article.

Common Sleeping Disorders Among Seniors

The following are the most common sleeping disorders among seniors.

Sleep-Related Breathing Disorders

This type of sleeping disorder is characterized by abnormal breathing while asleep. Examples of sleep-related breathing disorders include Obstructive Sleep Apnea, Central Sleep Apnea, Hypoventilation, and Hypoxemia Disorder.

Being overweight and habitual alcohol drinking may increase one’s risk of sleep-related breathing disorders.

Circadian Rhythm Sleep Disorders

This type of sleep disorder occurs when one’s circadian rhythm or known as the internal clock is not aligned with the external environment.

A person with a circadian rhythm sleep disorder may feel tired and sleepy too early in the evening and wake up in the middle of the night. This abnormal sleep-wake cycle is more common among seniors and can be treated by timed light exposures or a regimented sleep schedule prescribed by doctors.

REM Sleep Behavior Disorder

REM sleep (Rapid Eye Movement) is a sleep phase where we dream the most. The problem with REM Sleep Behaviour Disorder is that a person enacts dreams through sudden movements that may hurt his/herself or the person s/he’s sleeping with.

Unfortunately, it may take some effort and time to treat this condition, but one can establish safety precautions in the sleeping environment to avoid the risk of injuries.

Note: If you experience consistent trouble sleeping that is affecting your daily activities, it may be height time to consult a doctor to get the right treatment.

Tips For Seniors To Sleep Better

We, seniors, need at least seven to nine hours of sleep every night so that we can have enough energy for the following day. However, insomnia and other sleeping disorders can greatly affect one’s energy and concentration.

You can address troubled sleeping by making a few tweaks to your sleeping time, habits, and environment. To help you with that, here are several tips you should try to get better quality of sleep.

Final Word

Troubled sleeping is not uncommon among seniors, however, consistent difficulty sleeping that affects your ability to do daily tasks may need medical treatment. You can also follow the tips mentioned above to avoid trouble sleeping and even improve your sleep quality.

Overcoming a Breakup in the Later Years - Finding Strength in Adversity

Breakups can be both painful and depressing, especially if you and your partner have been together for many decades.

Sure we have gone through this kind of setback sometime during our 20s and 30s, but despite that, we still learn to accept, move on, and look forward to a more worthy relationship. However, overcoming a breakup or divorce can weigh deeper on seniors considering their life expectancy and health. What’s sad is that more and more senior couples are going through divorce nowadays.

If you’re one of the senior population who just had a breakup, this article will help you overcome your later life breakup as we share effective and useful tips that you should practice as well as other important information you should know about the matter.

Common Causes of Later Life Break Up

Surveys have been conducted regarding the most common causes of later life breakups. In 2004, AARP surveyed 1,147 divorcees aged 40 to 79 years old. The survey concluded that the most common reason why middle and later-aged couples split up is due to:

Hawkins, Willoughby, and Doherty conducted a more recent survey on the same topic. It revealed that the following are also common causes of divorce among parents and old couples:

The same results were yielded from the survey conducted by the National Center for Biotechnology Information (NCBI).

Can It Still Be Fixed?

For old couples who feel like they are on the verge of splitting up, both parties must think first before making any rash decisions, especially if the problem in the relationship can be fixed. Examples of problems that can be fixed with proper communication and understanding include:

However, if fixing the problem didn’t work and you think that the relationship is getting toxic,  then it might be height time to put an end to it. Don’t be afraid to let go of things that are not doing any good to you even how hard it hurts because over time, surely you’ll be able to revive your vibe and happiness.

Tips To Overcome Later Life Break Up

For older adults who just had a breakup or divorce with their long-term life partner, here are some tips that might help you move forward and ease the negative feelings lurking deep inside.

Stay connected with family and friends

Most people who just had a breakup usually lock themselves out from their social life. Though being alone to reflect and think about how to move forward is normal for most of us, it’s important to keep in mind that too much isolation may worsen depression, anxiety, and feelings of loneliness.

To avoid that, staying connected with your family and friends is crucial. Attend family events or night outs with friends. You can even visit old friends who you haven’t seen in a while. In this way, you’ll be able not only to divert yourself from the breakup, but you’ll also be able to revive your social life.

Do the things that make you happy

What were the things you are passionate about? What hobbies do you miss doing? Do you like to volunteer? Write a novel? Start a business? These are just a few questions to ask yourself. In this way, you’ll be able to feel a sense of purpose and gain more confidence. Over time, you won’t even notice how far you’ve gone and how contented you are even without your ex-partner.

Cry if you need to

One of the ways to reduce the extra baggage in our chests is to just cry it out. Crying is better than repressing your emotions as it avoids worsening feelings of depression and loneliness. Repressing your emotions over time might result in an emotional breakdown.

Call a trusted friend or family instead and vent out all the feelings you have in your chest. Cry if you need to and let yourself feel all the pain that you have been carrying in your chest.

Stop blaming yourself

In a breakup, we often question ourselves, “What did I do wrong”, “What do I lack”, or “If only I…” These are perfect things that make us overthink and blame ourselves for why the relationship ended. Though it’s good to reflect on the mistakes you’ve done, it’s crucial not to make these thoughts eat you up. Because if you do, it’ll be harder for you to move forward, let alone forgive yourself.

Learn to accept mistakes and make these a way to be better in your next relationship. It will also help if you remind yourself that the relationship is not meant to last and that there is a good reason why it ended.

Share feelings with a trusted friend or family

Tell all your feelings to a trusted friend who can give you advice and opinion about the relationship. In this way, you’ll be able to get a better perspective.

While it may hurt to hear your friend’s view about the relationship, it’s way better than sugarcoating it and avoiding all the bad stuff. Facing the negative stuff will help you accept what happened and be able to overcome the breakup faster.

Cut all communications with your ex

While this may sound kind of bitter, it’s an effective way to overcome a breakup faster. Most of us don’t cut all communication with our ex either because it’s too painful to let go or because we’re afraid to be lonely. However, the longer you communicate with your ex, the harder and more painful it is to move on.

If you want to completely overcome a breakup, it’s crucial to cut all ties with your ex including in social media. In this way, you don’t have to see posts or messages that will remind you of the relationship.

Erase or neutralize memories

One of the things that make it hard for you to overcome a breakup is seeing all the stuff that reminds you of our past relationship, especially if you have been living in the same home for years. Even small stuff such as a photo, towel, shirt, or perfume has the power to make drastic changes in your emotions.

To solve this issue, it’s important to eliminate all the material things that remind you of him/her. Abstract things like your ex-partner’s favorite songs or movies cannot be eliminated completely, but you can neutralize them by listening to and watching different music or movie genres.

Write a letter or a daily journal

Do you have the urge to call or visit your ex and tell him/her how a horrible person s/he is? Say you did that but after saying those harsh words, you might end up regretting what you said. This is a common feeling that most people go through. However, you sure don’t want to look like a desperate ex who can’t move on.

So, instead of pouring all your anger and pain into your ex, try writing it down. For example, if you’re a victim of infidelity, write a letter intended for your ex expressing all your hatred, anger, and pain. Then afterward, burn it down or throw it away. Jotting down what you feel throughout the phase of moving on can help you balance your emotions as well.

Final Thoughts

Going through a heartbreak later in life is as painful as heartbreak during our 20s and 30s. What’s even more depressing is that seniors, with shorter life expectancy and weaker health, may have a harder time moving on and finding a new partner. Also, since old couples already spent half of their lives living together, a sudden breakup may give them a hard time adjusting to living in separate ways.

If you are one of those who have just gone through a later-in-life heartbreak, follow the tips listed above to help you overcome this phase faster and finally find happiness once again, maybe not in a new partner, but in fulfilling your other passions and goals in life. 

12 Anti-Alzheimer’s Habits: Unlocking the Secrets to a Sharp Mind

Alzheimer’s disease is one of the most common chronic brain diseases among seniors that later on progress into Dementia. This disease affects people in many ways. Most cases include troubles in reasoning, decision-making, remembering, and doing basic tasks.

Unfortunately, a cure for Alzheimer’s is still yet to be developed, but experts say that there are ways to slow the progression or prevent the onset of the disease. In this article, I will share valuable information about Alzheimer’s disease and 12 anti-Alzheimer habits that you should follow.

Alzheimer’s Disease Causes

The main causes of Alzheimer’s are still yet to be discovered, but most researchers claimed that there are significant factors that contribute to the person’s risk of having the disease. The major factors include:

  1. Age - This is one of the most common risk factors for Alzheimer’s disease. According to an article published by the National Institute of Aging, it stated that most cases of Alzheimer’s begin in the early or mid-60s. This is referred to as the late-onset variety. In rare cases, the disease begins as early as the mid-30s, which is referred to as the early-onset variety.
  2. Family History - If you have a family member who has Alzheimer's disease, it’s more likely that you will eventually have it too.
  3. Heredity - Experts claimed that our genes are one of the culprits of Alzheimer’s. According to the National Institute of Aging, these genes have two categories which are the risk genes and the deterministic genes. Risk genes, from the term itself, are responsible for increasing the risk of the disease. On the other hand, deterministic genes are the ones that cause the disease itself.
  4. Chronic Conditions - Conditions like heart disease and diabetes are said to increase the risk of Alzheimer’s disease among seniors.
  5. Life Style - Unhealthy lifestyles such as too much drinking and smoking are also proven to increase your risk of Alzheimer’s. Additionally,  stressors, head injuries, or depression can also worsen the symptoms if not addressed.
  6. Head Injury - According to research, seniors with a history of traumatic head injury are more at risk of developing Alzheimer’s disease than those who don’t have it.

Alzheimer’s Disease Signs and Symptoms

Alzheimer’s, especially in the beginning stages can be hard to distinguish from cognitive decline, but here are some early signs of Alzheimer’s that you should look out for.

Note: Symptoms may vary from person to person, and as the disease progresses, the more these symptoms intensify. If you notice a loved one showing the symptoms frequently, it would be better to consult a doctor to confirm if the person has Alzheimer’s disease.

12 Habits You Should Do To Avoid Alzheimer’s Disease

Though there is still no proven cure for Alzheimer’s, experts believe that there are still ways in reducing your risk of the disease. Listed below are just several healthy habits against Alzheimer’s disease.

Stay Active

Exercise and physical activity doesn’t only benefit your physical health, but it also maintains good cardiovascular and mental health. If you’re a starter, opt for stretching, aerobic, and strength training exercises.

Starting and keeping up with your exercise routine can be hard. To help you with that here are a few tips to keep you going:

Eat a Well-Balanced Diet

One of the risk factors of Alzheimer’s disease is chronic illnesses such as heart disease and diabetes. One of the reasons why people get these conditions is due to poor diet.

Thus, to avoid triggering other risk factors of Alzheimer’s, we should start eating a healthy diet. A good diet is composed of greens, vegetables, fruits, protein, grains, and nuts. Experts say that the best diet to practice when you are older is the Mediterranean diet.

Quit Smoking

Smoking, though it may not be evident at first, can cause many diseases later in life that included a higher risk of Alzheimer’s. Thus, if you want to achieve a healthier body, you better stop smoking now and promote a healthier lifestyle.

Avoid Too Much Alcohol

Just like smoking, too much alcohol also affects your overall health. To reduce the risk of developing Alzheimer’s and other chronic illnesses, it’s better to limit or better yet stop alcohol drinking.

Exercise Your Brain

Stimulating your brain from time to time is beneficial for your brain health. Our brain is just like a machine, wherein if not used for a long time, it will no longer function properly.

To prevent the onset of Alzheimer’s it’s better to keep your brain challenged. You can do this in many ways such as learning a new skill, joining workshops, or playing mind-stimulating games like chess.

Get Regular Checkups

To keep track of how your mental health is doing, get regular visits to your doctor. You and your doctor can even catch the early signs of Alzheimer’s and be able to create procedures of slowing down its progress.

Avoid Stress

Stress is one factor that triggers various mental and brain diseases. Thus, keeping yourself away from unnecessary stressors can give major relief to your mental health.

It’s also important to treat anxiety and depression as soon as possible to prevent them from getting worse. Additionally, learning proper stress management can help keep your brain healthy despite being exposed to different stressors.

Get Good Quality Sleep

Getting regular sleep is another healthy habit to avoid Alzheimer’s disease. Many studies have proven that good quality sleep helps in removing the toxins in your brain and improving memory and thinking. The best way to establish a good quality of sleep is to:

Maintain Social Engagement

Chronic loneliness is prevalent among seniors and it may give you a higher chance of developing Alzheimer’s. Maintaining social engagement will avoid chronic loneliness, thus reducing your risk of Alzheimer’s as well. Not only that, but social engagement also keeps your brain stimulated through conversation and communication skills.

Maintain Normal Weight

Many believe that being overweight can contribute to the progression of Alzheimer’s disease. This is because being overweight is a sign of an unhealthy diet, which is also a risk factor for Alzheimer’s.

Thus, it’s crucial to maintain a healthy weight by eating nutrient-rich foods. This will reduce your risk not only of Alzheimer’s but also of other chronic illnesses like diabetes.

Treat/Prevent Cardiovascular Diseases

As mentioned earlier, cardiovascular disease is a risk factor for Alzheimer’s disease. Thus, if you have existing diseases like high blood pressure or stroke, it’s important to follow all measures to prevent the progression of these diseases as they may trigger the onset of Alzheimer’s later in life.

Treat/Prevent Diabetes

Just like heart disease, diabetes is one factor that increases the risk of Alzheimer’s. Diabetes is usually caused by a poor and unhealthy diet, that’s why, as mentioned earlier, promoting a healthy diet will prevent you from getting diabetes, thus reducing your risk of Alzheimer’s as well.

Final Thoughts

Alzheimer’s disease is very common among seniors, and it can be caused by various factors such as age, family history, heredity, head injury, and lifestyle. Unfortunately, there is still no known cure for the disease, but following the healthy habits mentioned above can help you avoid or reduce your risk of Alzheimer’s disease.

How to Stay Fit After 60 Years Old: Fitness Strategies for Individuals in Their 60s and Beyond

As we reach our senior years, we start to feel the signs of developmental decline. This includes reduced strength, flexibility, and endurance. Our metabolism also drastically slows down, making it harder to stay fit.

Fortunately, you no longer have to suffer the effects of being old because there are ways to stay fit even after 60. In this article, you will learn useful tips and ideas that can help you achieve a healthy, strong, and fit body.

Importance and Benefits of Staying Fit After 60

Keeping your body fit in your senior years is like maintaining your physical health at its peak. Not only that you’ll regain confidence in your body, but you’ll also be stronger against the signs of developmental decline.

Having successfully achieved a fit and healthy body after 60 could be one of your greatest achievements. You’ll even reap a lot of benefits such as:

Better Overall Feeling

According to studies, staying active helps in achieving a positive feeling. This is because when we are active, our body produces more dopamine or known as the “happy hormones”. Regular exercise and other physical activities can also strengthen your overall physical health, contributing to better confidence and positivity.

Enhance Brain Health

Many studies have proven that exercise contributes to better brain function. This is supported by a recently conducted research, wherein is stated that less active seniors have higher chances of getting cognitive diseases like Dementia.

Additionally, staying fit and active also contributes to the healthy blood flow in the brain, thus, enhancing brain cell growth and production. This implies that physical activities can indeed improve thinking, problem-solving, and emotion management.

Better Strength and Mobility

This is one of the best benefits you can reap from a physically fit body. Age reduces strength and mobility, but with proper exercise, you can slow down the progression of muscle and bone density loss. With that said, you will have lesser chances of falls and other bone and muscle-related diseases. Strength, balance, and flexibility exercises are one of the top choices of seniors who want to stay fit and physically healthy.

Reduced Risk of Chronic Illnesses

Staying active is beneficial in preventing chronic diseases like diabetes, asthma, heart disease, and arthritis. Many studies revealed that seniors who live a sedentary life are more susceptible to getting these diseases. This is supported by a study, wherein it stated that lack of physical activity is one of the culprits of these chronic illnesses.

Enhanced Bodily Functions

Our body is like a machine, wherein if it is not used for a long time, it will no longer function properly. Thus, regular physical activity keeps your muscles, bones, and cartilage used. Thus, improve body function despite old age.

You’ll even have a better sense of independence as you have a stronger and more flexible body that you can use to do basic tasks without the support of a caregiver.

Tips to Stay Fit

If you want to stay fit even after 60, try these effective and valuable tips:

Visit Your Physician Regularly

Achieving a fit body also involves monitoring your cholesterol and sugar levels. This will help you determine if your current diet is not interfering with your fitness goals. Visiting your physician regularly helps you determine these levels in your body. This can also help catch chronic illnesses, thus being able to treat them early.

Eat a Healthy and Balanced Diet

Habitualizing a well-balanced diet is a vital contribution to your fitness goals. Make sure to include a lot of greens, fruits, nuts, grains, as well as white meats on your meal plan. It’s also important to drink 8-10 glasses of water daily. Drinking some extra glasses is a good option too, especially during and after workouts.

Avoid meals with too many calories like fast foods, junk foods, processed foods, and alcoholic drinks as they can ruin your diet.

Make Exercising a Habit

Along with a balanced diet, a good exercise routine will help keep your muscles and bones active, thus improving flexibility and overall strength. Experts recommend seniors have at least 30 minutes of exercise daily. Some proven and effective types of exercises you should try include:

Note: If you are not sure what kind of exercise you should include in your routine, consult a trainer or a physiologist. S/he will also determine what type of exercise you should do and avoid especially if you have an existing condition.

Visit the Gym

To get the best out of your fitness journey, schedule your visits to the gym a couple or several times a week. You can even hire a professional fitness coach to guide you.

If you’re new to the gym, start by trying out aerobic exercises like treadmills, cycling, or rowing. You can also try out and discover different machines around the gym to gather a sense of what exercises are for you.

Keep Yourself Motivated

Starting a healthy habit can be motivating at first, but we tend to get less motivated as time passes. It could help you to stay motivated if you challenge yourself from time to time.

For example, instead of sticking with your usual workout routine, why not try trekking or hiking? If you can do more extreme adventures like scuba diving or skiing then why not? You can also try water aerobics for a little change. Not only that these activities will keep you active, but they’ll also give you more determination to stay fit.

Also, whenever that loss of motivation strikes, just remember your purpose and why you started working out in the first place. This mindset will help elevate your perseverance.

Take Aways

The developmental decline is inevitable, but it doesn’t mean that staying fit even after 60 is impossible. Not only does it keeps you physically strong and independent, but staying fit also prevents other chronic diseases.

Osteoporosis ICD-10: Coding and Documentation Best Practices

Osteoporosis ICD-10 refers to a coding system in the medical field that is used to classify specific diagnoses, symptoms, and medical procedures for Osteoporosis.

Osteoporosis is one of the common musculoskeletal diseases among older adults, but women over the age of 50 are reported to be more at risk of the disease compared to men over 50. In fact, women who have undergone menopause usually feel the onset of Osteoporosis during their post-menopausal stage.

What Do We Mean by ICD-10

ICD-10-CM or known as the International Classification of Diseases, 10th revision, Clinical Modification is a coding system for certain diseases that helps experts in the medical field in diagnosing diseases and providing procedures for treatment. This coding system is approved and published by the World Health Organization (WHO).

Generally, ICD-10 for Osteoporosis falls under the ICD codes M80 - M82, which includes Disorders in Bone Density and Structure. To give you an overview, here are the general ICD-10 codes for Osteoporosis:

Osteoporosis ICD-10 Table

What is Osteoporosis?

Osteoporosis is a musculoskeletal disease that is characterized by weakness of the bones due to loss of bone density.

Bones are made of tissues, and as we age, these tissues replace old bones with new, strong ones. However, if you have Osteoporosis, more bones are being removed than it is replaced, which will then result in loss of bone density.

People with early-stage of Osteoporosis don’t usually feel its symptoms until it worsens. The primary symptom of Osteoporosis includes weakened bones, especially in the hips, wrists, and spine.

Risk Factors

Age is one of the leading risk factors for Osteoporosis. That’s why if you would notice, most seniors aged 60 and above have weaker and more sensitive bones. Other risk factors of Osteoporosis include the following.

Diagnosing Osteoporosis

Osteoporosis does not show symptoms until it worsens, that’s why it’s important to get tested for Osteoporosis when you reach your 50s or 60s, especially if you are a woman. Though it’s a lot less common for men to get Osteoporosis, continuous monitoring, and regular check-up is still advised.

Osteoporosis Treatment

Once you are diagnosed with Osteoporosis, your doctor may recommend lifestyle changes and some medications depending on how severe your bone loss is.

Some lifestyle changes may include:

If you have severe bone density loss and that you have a high risk of bone fractures,  lifestyle changes may not be enough to treat the disease. Therefore, your doctor may prescribe certain medications that may help slow down bone loss or rebuild bones that you lost.

These medications include

  1. Bisphosphonates - This is a primary medication for Osteoporosis and can be taken by mouth or through IV. Bisphosphonates may be taken once a week or once a month depending on the doctor’s prescription. Bisphosphonates that are taken through IV may be done once or twice a year.
  2. Raloxifene - This can be a useful treatment for Osteoporosis, spinal fractures, heart disease, or breast cancer. However, Raloxifene may cause blood clots in the leg and lung veins for some people.
  3. Denosumab - This keeps Osteoporosis from progressing by increasing bone density. Denosumab is usually taken through an injection every six months. Unfortunately, this medication may not be suitable for immunocompromised patients.
  4. Teriparatide - Teriparatide is made based on the composition of parathyroid medications and it helps lower the risk of fractures in people with Osteoporosis. This is usually taken through injection.
  5. Estrogen/Hormone Replacement Therapy (HRT) - One of the most common medicines used for Osteoporosis, this is suitable for women aged 50 - 60.
  6. Romosuzomab - This medicine is helpful in increasing bone density, but may not be suitable for patients with heart diseases.
Tips to Prevent Osteoporosis

It is better to prevent Osteoporosis before it even starts. Experts recommend getting checked regularly to catch early signs of Osteoporosis and treat them before it gets worse.  Also, below are several tips you should know to prevent Osteoporosis:

Final Word

Osteoporosis is one of the most common musculoskeletal diseases among older adults. Though there are treatments available to stop its progress and to rebuild lost bone density, it is still better to prevent the disease before it starts. Follow the tips mentioned above to maintain strong, dense, and healthy bones.

Chair Yoga for Seniors: The Secret to Improving Balance, Flexibility, and Strength for Seniors

Chair yoga for seniors is a good and safe exercise for the elderly as it involves light stretching positions while sitting on a chair. It is suitable specifically for seniors with limited mobility. Chair yoga also offers many benefits to one’s mental and physical well-being. Unlike other rigorous exercises, chair yoga gives seniors more time to meditate and relax while maintaining fitness.

Are you new to chair yoga and don’t know where to start? Worry not because in this article, we will share essential information about chair yoga, its benefits, factors, and the best positions for seniors.

What is Chair Yoga for Seniors?

Chair yoga is a version of traditional yoga that uses a chair as a prop or support for the person performing it. It is originally developed by Lakshmi Voulkner in the 1980s, and today, it’s one of the recommended exercises for individuals and seniors with vision, mobility, and other physical impairments that render them incapable of doing traditional yoga.

Chair yoga also offers seniors a lighter and safer approach to yoga, where they can benefit from its meditative and therapeutic nature while keeping them safe from injuries or falls.

What are the Benefits?

Chair yoga is no doubt a recommended type of yoga exercise for seniors and here are the reasons why it is so.

  1. It reduces stress
  2. It reduces the risk of anxiety and depression
  3. It improves flexibility and balance
  4. It improves blood circulation
  5. It promotes better mental and physical well being
  6. It is a safer option for seniors with mobility issues

Things to Keep in Mind Before Doing Chair Yoga

Now that you know what chair yoga is and its benefits to seniors, here is a list of the things you should consider first before performing this type of exercise, especially if you are new to this field.

Things You Will Need

You should also make sure that you have the necessary things when performing chair yoga.

Best Chair Yoga for Seniors

If you still don’t know how to begin your chair yoga journey, below is a list of some of the best chair yoga positions for seniors.

Seated Mountain Pose

This is one of the easiest chair yoga positions that seniors will have no trouble learning.

Chair Pigeon

This is the chair yoga alternative to the pigeon pose.

Seated Forward Bend

This is a good chair yoga position if you have good flexibility or if you want to improve your flexibility.

Spinal Twist Pose

This is a good chair yoga exercise for improving stiff muscles in the upper and lower back.

Cat-cow Stretch

Chair yoga is a good alternative exercise for seniors as it offers safer and lighter movements. Other than that, chair yoga also promotes better mental and emotional well-being. I hope this article helped you start your journey to fitness through chair yoga exercises.

Vitamin B12 Dosage for Seniors: Dosage, Administration, and Absorption Tips

As an elderly caregiver, you might be asking what the ideal Vitamin B12 dosage is for seniors. In this article, we will be discussing all Vitamin B12, its benefits, importance, and recommended dosage. As we get older, our bodies do not absorb minerals and vitamins like they used to. That is why most seniors experience vitamin and nutrient deficiencies which may affect overall health.

The most common deficiencies among seniors include Calcium, Magnesium, Vitamin E, Vitamin D, and B Vitamins. B vitamins are very crucial for various physiological functions. Vitamin B12 in particular helps the body produce red blood cells, maintain brain health, form genetic material, and balance homocysteine in our blood.

What is Vitamin B12

Vitamin B12 is also known as Cobalamin. It is one of the essential vitamins our body needs to perform various physiological functions. Vitamin B12 is usually found in dairy products like milk, cheese, and yogurt. Meat products such as fish, poultry, beef, pork, and lamb are also high sources of Vitamin B12.

Key Functions of Vitamin B12

One of the vital roles of Vitamin B12 is that it helps the body produce red blood cells and nerve tissues that are responsible for transmitting signals between the brain and the cells. It is also water-soluble, meaning it is easily absorbed by the body.

Other key functions of Vitamin B12 include:

Benefits of Vitamin B12

Vitamin B12 provides many benefits to our bodies including:

Vitamin B12 Deficiency

Vitamin B12 deficiency happens when your body cannot absorb enough Vitamin B12 from the food you eat. Vitamin B12 is not naturally produced by our body, rather it is absorbed from the foods that we eat with the help of stomach acid. That’s why it’s crucial to eat foods that are rich in B12 such as poultry, fish, meat, and dairy products. However, as we age, the acid in our stomach starts to decline. Thus, older adults tend to have Vitamin B12 deficiency.

Symptoms of Vitamin B12 deficiency include:

  1. Fatigue and dizziness
  2. Hallucinations or paranoia
  3. Pale or yellow skin
  4. Inflamed tongue
  5. Difficulty walking
  6. Numbness in different areas of the body
Effects of Vitamin B12 Deficiency

If Vitamin B12 deficiency is left untreated, the patient may experience its long-term effects such as:

Recommended Vitamin B12 Dosage for Seniors

Typically, the Recommended Dietary Intake (RDI) of Vitamin B12 among people aged 14 and above is 2.4 micrograms. This amount can be easily compensated with a healthy and well-balanced diet. However, this might not be the case for seniors.

Your body absorbs Vitamin B12 from the food you eat with the help of stomach acid. However, since age affects how stomach acid functions, the body cannot absorb enough Vitamin B12 resulting in Vitamin B12 deficiency. That’s why most seniors may need to take higher amounts of Vitamin B12 compared to younger people.

According to a study, about 20 percent of adults aged 60 and above have less optimal blood levels of Vitamin B12. Thus, the poor absorption of this nutrient implies the need to compensate for it through supplements and fortified foods. Fortified foods refer to foods that have added vitamins and minerals in them to boost one’s consumption of the needed nutrients.

The ideal dosage of Vitamin B12 for seniors may depend on some underlying conditions or on how severe the deficiency is. In most cases, administering 500 micrograms of Vitamin B12 works for seniors with mild deficiencies. However, in more severe cases, doctors may administer up to 1,000 micrograms of Vitamin B12.

Final Word

Vitamin B12 or Cobalamin is one of the essential nutrients needed by our body to perform various physiological functions including red blood cell generation, brain health improvement, genetic material development, and more. I hope this article helped you become aware of the benefits, importance, and recommended dosage of Vitamin B12 among seniors.

Natural Ways to Fight Depression and Anxiety: Embracing the Natural Path

Depression and anxiety may be common mental health conditions among seniors, but that doesn’t mean that it’s not a cause for concern, especially when symptoms are becoming frequent. Many older adults experience mid-life crises at the beginning of their senior years. In fact, According to a recent article, it said that about 6 million Americans aged 65 and older go through depression.

Fortunately, there are natural ways to fight depression and anxiety among seniors aside from expensive medicines that cause other side effects. Interested? Read on to learn more about depression and anxiety as well as several natural ways to fight them.

Why Treating Depression and Anxiety among Seniors Important?

Treating depression and anxiety is crucial not only because it will promote a healthy mentality, but it will also lessen the risk of heart disease, stroke, and other mental health disorders.

The effects of depression and anxiety on young people may be quite different from older people. This is because since seniors are more susceptible to getting chronic illnesses, the presence of depression and anxiety will only trigger these conditions.

Symptoms of Depression and Anxiety

Some older adults may only have depression or anxiety disorder, while some may have both. To know if you are going through depression or anxiety, watch out for the following signs and symptoms:

Signs Of Depression Include:

  • Fatigue
  • Irritable
  • Troubled sleeping
  • Difficulty focusing
  • Always feel confused
  • Weight loss/gain
  • Feel hopeless and worthless
  • Memory problems
  • Substance abuse
  • Suicidal thoughts
  • Loss of interest in specific activities

Signs of Anxiety Include:

  • Excessive fear or worry
  • Frequent nausea, sweating and trembling
  • Irritability
  • Fatigue
  • Forgetfulness
  • Compulsiveness
  • Obsessive thoughts
  • Difficulty sleeping
  • Avoid certain places, situations, or thoughts

Note: Symptoms may vary from person to person. If you feel that you have depression or anxiety, talk to your doctor in order to confirm if you have the condition and get the right treatment.

Tips to Alleviate Depression and Anxiety

Once you’re already aware that you are going through depression and anxiety, treating it is the next important step. Your doctor may prescribe you some medications to lessen symptoms, but to further help you with your battle, listed below are 10 valuable tips that you can do to fight depression and anxiety.


Breathing or relaxation exercises are some of the best exercises to burn off feelings of worry and fear caused by anxiety. Recent research concluded that after careful observation, it was prevalent that regular exercise has significantly reduced the risk of depressive disorders and anxieties.

Additionally, exercise is also proven to increase levels of happy hormones or also known as Dopamine.

Set attainable goals

Setting daily goals will help you stay motivated. This will reduce isolation and feeling of worthlessness. Start by listing realistic goals such as taking out the trash, cleaning the windows, cooking lunch, mopping the floor, etc.

Finishing the listed task will give you a sense of fulfillments and purpose. You won’t even notice that you already forgot the thing you are unnecessarily worrying about.

Reward your efforts

Celebrating every accomplishment no matter how small it is can be helpful to fight off feelings of worthlessness and self-pity. Celebrating it does not necessarily need a cake and confetti, but simply recognizing and remembering it is enough to make you feel better and positive.

Limit alcohol or drugs

Some people consider drugs and alcohol as an escape from the sadness they feel. Unfortunately, not many realize that alcohol and drug addiction will make depression worse.

There is no quick fix for depression and anxiety, so rather than escaping from it temporarily, it would be better to face it head-on and start treating depression by limiting or better yet stopping substance abuse. You can find organizations that might help you with your addiction.

Get enough sleep

Getting some sleep may be difficult for older adults with depression or anxiety. If that’s the case, try drinking milk before bed or scheduling a fixed sleeping time and wake-up time so that your brain will not be confused with your sleeping patterns.

It’s also crucial to aim for 8 hours of sleep daily to make you feel more energized. It will also help reduce depressive symptoms.


This is another effective way to ease symptoms of depression and anxiety. There are many meditation exercises out there you can choose from. Some of the most common are yoga exercises and mindfulness-based meditations.

Write a journal

Writing a journal is another way to cope with anxiety, stress, and depression as it helps you express your feelings rather than bottling them up, which will make the condition worse.

In writing a journal, always remember that what you will write is completely up to you. It’s also important to write down both negative and positive emotions. This will help you assess your condition better and be able to express gratitude for the positive things that happened. This guide can help you better understand how journaling helps in managing anxiety and depression.


This refers to the use of various aromatic herbs, compounds, and oils to improve mental and overall well-being. In a recent study published at the National Library of Medicine, the researchers concluded that inhaling specific fragrances help reduce anxiety among patients specifically older adults.

There are various aromatherapy procedures that you can choose from. It can be in a form of inhaling, ingestion, or skin application.

Develop a support system

This is another useful way to fight off the symptoms of anxiety and depression. Your support system can be composed of people you trust like close friends, relatives, or family members.

Joining a support group that is going through the same journey as you is also beneficial. It is because it will make you feel less alone in going through your fight against depression or anxiety.

Try out something new/Regain your passion

One of the effects of depression and anxiety is your deterrence from doing the things you were once passionate about. One way to fight off depression is to go against that deterrence and try to regain your passion slowly but surely. For example, If you were once a passionate writer, why not start by doodling a personal quote once a day? Next is to start writing a paragraph or two after a week of doodling.

Another way is to try out a new skill or passion. For example, a crochet demo recently caught your interest, so why not try and learn about it yourself? In this way, you’ll keep your mind distracted from negative thoughts and rather become more productive.

Take Aways

Depression and anxiety should never be taken for granted especially among seniors as they may trigger other chronic conditions that may jeopardize their life.

If you’re a senior and you feel like you have depression and anxiety, try out the tips mentioned above to alleviate the symptoms. It’s also crucial to consult a doctor so that you will be properly assessed and diagnosed. I hope this article helped you gain further knowledge about depression and anxiety as well as some natural ways to fight it off.

Physical Health for Seniors: Preventive Care and Key Strategies for Maintaining Lifelong

Physical health is an important health aspect that people of any age should take care of. Not only does this helps the body function properly, but it also reduces the risk of getting various illnesses such as heart disease, diabetesarthritis, and osteoporosis.

However, as we age, most of our bodily functions decline including bone strength, flexibility, mobility, and metabolism which makes it harder for us to maintain good physical health. Fortunately, there are ways to keep your physical health at its peak even if you’re already in your senior years.

Importance of Good Physical Health

Physical health should be one of the priorities of people, especially the elderly. What makes it so important is that:

  1. It reduces your risk of getting chronic diseases
  2. It contributes to better cognitive function
  3. It enhances your social interaction
  4. It is believed to improve mental health
  5. It reduces your risk of falls and fractures
  6. It helps improve the quality of sleep
  7. It promotes healthy weight

Benefits of Exercise

Some may say that physical exercise and being physically active are no longer fit for seniors, but that is not the case. In fact, good physical health offers plenty of benefits to your:


Bone density loss is part of normal aging, and it usually begins as early as your 40s and accelerates as you reach your 50s. Unaddressed bone density loss might result in being prone to fractures and falls.

Fortunately, engaging in physical activities and exercises regularly will help reduce your risk of bone density loss and even keep them strong and dense.


Just like bones, our muscles also decrease as we age. This is due to the decline of the body’s testosterone production. Some studies suggest that one of the reasons why seniors easily lose muscle mass is because of a sedentary lifestyle or a lack of physical activity. This is where exercise becomes crucial in maintaining healthy muscle mass even when you reach your 50s or 60s.


Healthy joints mean better flexibility, however, age and lack of physical activity may result in poor joints and it can trigger illnesses that target bones and joints. Regular engagement in aerobic or non-aerobic exercises will keep the joints used and strengthened keeping them healthy even as you age.

Cardiorespiratory health

Cardio exercises like jogging, running, cycling, brisk walking, or jumping are the best exercises you can do to keep the health of your lungs and heart at its peak. Since seniors are more prone to cardiovascular diseases, practicing these exercises at least 3 times a week will help reduce your risk of these diseases.

Body fat levels

Our metabolism usually slows down as we age. This is why some seniors feel like it’s harder to lose weight than during their 20s. Keeping up with a specific workout routine along with a healthy diet will help keep body fat levels low and muscle density higher. Regular exercise will help maintain your normal weight as well.

How Age Affects?

Age naturally affects our physical health. This means that when we reach our senior years, physical aspects like bone density, muscle density, heart health, and metabolism decline. The more physically inactive we are, the earlier these changes will occur. Specifically, age triggers:

Tips to Improve Even in Old Age

Now that you understand the importance and benefits of physical health as well as the effects of age on physical health, let us now take a closer look at the useful tips to improve your physical health even in old age.

Stay Active

Staying active means engaging in different physical activities or exercises. This is most beneficial for seniors who are trying to lose weight and maintain cardiovascular health. Not only that, but studies also revealed that regular exercise helps maintain focus, coordination, and mental well-being.

In planning out your exercise routine, it’s better to consult your doctor or physiotherapist on what exercises are best for your age and condition. Usually, seniors need at least 150 minutes a week of exercise.

Do muscle-building exercises

Aside from aerobic exercises, you should also engage in intensive exercises that focus on building muscle mass. This type of exercise will reduce your risk of muscle loss, which is fairly common among seniors. Bridges, squats, and wall pushups are just a few examples of muscle-building exercises you can try at home.

Note: If your current workout routine causes severe body pain and troubled breathing, it’s important to take a halt and report it to your doctor.

Keep hydrated

Water is an essential component needed by your body to do various processes. It’s also crucial to drink at least 8 glasses of water daily to give your body enough fluids. Seniors who are working out must not forget to drink plenty of fluids before, during, and after workout sessions considering that seniors are more prone to dehydration.

Get enough sleep

Sleep is an essential part of maintaining good physical health because it's when we are asleep that our brain and the rest of the body do various processes. Not only that, but sleep also helps the body and the mind to recover from stressful events and situations encountered throughout the day.

Establish a healthy diet

To better achieve good physical health, it’s crucial to make eating healthy a habit. A healthy diet consists of lots of fruits and vegetables, an adequate amount of protein-rich foods, as well as healthy fats and oils found in olives, beans, potatoes, or avocados.

Cut off sugary foods

Too much sugar can cause many problems in your physical health including diabetes, obesity, and dental problems. The best way to address this is to reduce eating sugary foods. If you want to add sweetness to your foods, try honey as a sugar replacement instead.

Monitor your metabolism

When we get older, our metabolism gradually slows down, making it harder to lose or maintain weight. If you notice you’re more easily gaining weight than before, it’s time to cut off carbs and enhance exercise.

Get regular checkups

Attending regular checkups is very important as it helps you keep track of your health and get useful advice from experts on how to maintain good physical health. Additionally, attending checkups will help both you and your doctor in catching possible illnesses as early as possible to prevent them from worsening.

Personalized Exercise Plan

For seniors experiencing chronic illnesses such as arthritis, osteoporosis, or heart disease that might hinder mobility and engagement with physical activities, it’s important to check with your doctor first if you’re fit in doing rigorous exercises. Doctors may also devise a personalized exercise plan that suits your needs.

Consulting with your doctor is an important step to determine if certain workout plans will not cause further damage to your health.

Final Thoughts

Even if we’re already in our senior years, good physical health should still be a number one priority. You sure don’t want to endure physical weakness when you get older, right? So why not start practicing healthy lifestyles like exercising, eating healthy, getting enough sleep, and getting regular checkups?

Not only that you’ll establish a healthier you, but it will also reduce your risk of chronic diseases that seniors usually endure. I hope this article helped you have a deeper understanding of physical health for seniors, its importance, benefits, and practices.