sustainable long-term care policies
Policy 1: Aging is in good physical and mental health
The incidence of some diseases may increase as we age, but despite that there are elderly people who enjoy better physical and psychological health and cognitive functions than some of the others. They are younger in age.
Whatever your age, old or younger, it is still too early to change your lifestyle in a way that makes you age with good physical and mental health and good memory. Here are the most important tips that will help you:
1: Exercises and Gaining Experience:
- physical exercises:
It is known that physical exercise maintains your physical health and the most effective factor for aging for a longer period of good health, but you may not know that it also maintains your mental health, they reduce the loss of cognitive functions that occurs with age or even with diseases such as Alzheimer's disease or depression.
- Senses exercises and experiences
● Eye training to notice objects in a background similar to them in color helps the brain to overcome the problem of hyperopia (difficulty focusing on close objects) common during age.
● Musical training may also delay or reduce hearing loss and cognitive function loss during ageing.
- Cognitive exercises and experiences
● Learning one or more languages protects against decreased cognitive function as you age.
● Solving puzzles, crossword puzzles, some electronic device applications, learning a new hobby, changing daily routines, and more maintains cognitive function.
2: Healthy nutrition:
1. Determining the appropriate calories and reducing excess food while maintaining the essential elements reduces the aging of the brain, reducing the lack of cognitive and motor functions, as well as stabilizing the blood sugar at normal rates, in addition to reducing the incidence of tumors and cardiovascular diseases.
2. Foods that contain Omega-3-Fatty Acids, Vitamin C and Vitamin E (Vitamins C & E), which act as antioxidants, slow down the rate of cognitive decline and the deterioration of Alzheimer's disease if it occurs.
3: Reducing stress and enjoying life
● As human beings living in our societies, we face many pressures, which may increase with age.
Chronic social pressures negatively affect the aging of the brain, negatively affecting mental health as well as cognitive functions, especially memory and learning.
● Adapting to stress, and enjoying life by meditating, communicating, appreciating moments of happiness and attending them with all hearts, laughter, movement, and gratitude for everything that is good in our lives helps you reduce stress, enjoy life and adapt to social pressures.
Benefits of physical exercise for the elderly
First: the physical health benefits: More about exercises and cognitive and sensory experiences.
● Losing excess weight or maintaining an ideal weight:
With age, you may face problems in the metabolism process, regular physical exercises help you to stimulate the metabolism and burn more calories while building muscle.
● Reducing the incidence of diseases or their effects on you:
People who exercise improve their immune and digestive functions, blood pressure and bone density, and they are less likely to suffer from Alzheimer's disease, diabetes, obesity, heart disease, osteoporosis and some tumors.
● Improving movement, flexibility and balance:
Physical exercises improve your body's strength, flexibility and body, and thus help balance and coordination of movement, reduce the chances of falling, and may help reduce symptoms of chronic diseases such as arthritis.
Second, the mental health benefits:
● Improved sleep quality:
Regular physical exercise makes you fall asleep faster, sleep deeper, and wake up more energetic and refreshed.
● Improve your mood and self-confidence:
Physical exercise is one of the most powerful stress relievers, as it produces substances in the brain that reduce feelings of sadness, depression and anxiety.
Being active and feeling strong also helps increase your sense of self-confidence.
● Improved brain function:
Physical exercise improves many brain functions such as multitasking and creativity. It also protects against memory loss, decreased cognitive functions, and dementia.
It also reduces the deterioration of Alzheimer's disease if it is infected.
overcome boredom or aversion to physical exercise
Regular physical exercise may be boring or unpleasant, but it is not necessary to engage in difficult physical exercises that make you feel very sore and exhausted to reap the health benefits.
Consider combining fun activities with physical exercise.
Here are some examples:
- Listen to music or read books while lifting weights.
- Inspect the storefronts while walking in the streets or malls.
- Compete for victory in tennis, table tennis or other competitive games.
- Take pictures in nature while walking.
- Getting to know new friends in places of exercise such as clubs and sports centers.
- Watching a lovely movie or watching TV while walking on the treadmill.
- Talk to a friend while walking or exercising.
- Walk small distances instead of taking public transportation.
- If your health condition allows, use the stairs instead of the elevators and escalators.
- Go out for a walk, run, or bike ride whenever you feel stressed, and notice how much you feel for the better afterward.
- Choose a friend who loves your heart and try exercises, sports or physical activities together that you have not tried before, you may find something likable, and in the worst circumstances you may spend time with a likable friend.
Develop a balanced exercise plan
Diversity of physical activities Increases your enjoyment of physical exercises, and improves your health more comprehensively, here are the most important four basic types of physical exercises to vary between them:
First: Balance exercises:
Ex: yoga and posture exercises
Benefits: Improves balance, posture and quality of walking, and reduces the possibility and fear of falling.
Second: Cardio exercises:
Such as: walking, climbing stairs, swimming, hiking, biking, tennis and table tennis.
Benefits: Reduces fatigue and shortness of breath, helping you with daily tasks such as walking and housework.
Third: strength exercises:
For example: using movement against resistance such as exercise equipment, lifting weights, stretching rubber bands, or even using body weight such as hanging or push-ups.
Benefits: Preserves bones, helps build muscles, improves your balance and protects you from falls, increases your speed, helps you cross the street, and your reaction speed when slipping, speeds up adjusting your balance, and helps you with your daily activities that require strength such as opening jars, lifting things, riding and getting off from the car easily.
Fourth: Flexibility exercises:
Ex: stretching exercises and yoga.
Its benefits: Flexibility in your body helps you make movements of a wider range, such as turning around while driving, tying your shoes, getting dressed, combing and washing your hair, and playing with your grandchildren with ease.
- Consult your doctor before beginning any exercise regimen, especially if you already have health issues.
- If you have diabetes, for example, reschedule your treatment or meals.
- If you experience dizziness, difficulty breathing, pain or pressure in the chest, or body aches, stop exercising and call your doctor.
- If you notice redness, swelling, or tenderness in a joint, stop exercising.
- If you regularly experience pain or discomfort while exercising, reduce the duration and increase the frequency.
- Start slowly and build up, especially if you haven't exercised recently.
- If you are afraid of falling or have heart problems, you can start exercising while sitting in a chair and gradually increase.
- Prevent injury and discomfort by warming up, cooling down, and staying hydrated.
- Follow an exercise routine for a month to make it a habit.
- This is made easier by incorporating the above fun activities.
- Exercise with focus. Try to focus on your body's movement, your breathing, your foot on the ground, or your muscles moving.
Supporting activity with a healthy diet:
Proper nutrition, like exercise, affects your energy, mood, and fitness. Older people require more protein to maintain energy and muscle mass, recover from illness and injury, and maintain overall health. Non-diabetic elderly people require approximately 11 g protein per 10 kg body weight daily. Here are some protein-rich eating habits:
- Input protein sources Instead of red meat, eat more fish, poultry, legumes, and eggs.
- Replace processed carbs like sweets, cakes, pizza, pastries, biscuits, and chips with high-quality protein from the sources above.
- Replace chips, baked goods, and pizza with nuts and grains, yoghurt (preferably high-protein like Greek yoghurt), or grilled chicken breast with a plate of legumes.
- More on good nutrition.
Tips to keep you motivated:
● Focus on proximal goals, such as improving mood or energy levels, or reducing stress, rather than more distant goals such as weight loss.
● Reward yourself after exercise with something you like, such as a warm bath or your favorite drink.
● Record your exercises in a notebook and review them. This will help you monitor your regularity in exercises, as well as the happiness of your achievement.
● When you exercise with a relative or friend, you can encourage and motivate each other to exercise and continue.
When you go out on vacation outside your place of residence, make sure to have workout clothes, you will find in most of the art
Cognitive and sensory exercises, experiences and cognitive function support
It is believed that brain tissue, like other nervous tissue, does not regenerate, but recent studies have proven the opposite, coining the term "neural plasticity", which is the ability of tissues, cells, and synapses to change their shape or function, giving hope to improve brain functions at any age. To maintain the cognitive functions of the brain such as memory, learning, attention, focus, problem solving, etc., here are some important tips:
First, the brain exercise:
Memory is like a muscle.
If you neglect it, it will weaken, and if you exercise it, its strength will increase.
Here are four elements that are important to have in mental activities to help strengthen your memory:
1. The activity should teach you something new than usual, you can try solving sudoku if you are used to doing crossword puzzles.
2. The activity should require your good and constant attention, such as learning to play a difficult new piece of music rather than playing a piece that you already know easily.
3. The activity should be tiered, as soon as you feel comfortable with the level you move to the top of it, like most electronic device applications that rely on cognitive functions.
4. The activity should make you feel especially enjoyable when it's done so that you can keep doing it.
Second: Practical steps to support memory and learning:
- To remember something well, you must pay close attention to it. It takes 8 seconds of focused attention to remember something. If you are easily distracted, choose a quiet place.
- Use all your senses. Relate information to colour, texture, scent, or taste. Writing it down or reading it aloud helps you remember it better than just reading it.
- Connect new and old information, such as a new friend's address to an old friend's address on the same street.
- For complex information, remember basic ideas rather than isolated details. Practice expressing ideas in your own words.
- Reviewing information after an interval is better than continuous repetition to remember what you have learned.
In order to remember the rest of the information, associate it with an image, sentence, word, or other of the following:
Third: Diagnosis and treatment of diseases: Preventing and treating chronic diseases
Other than dementia or Alzheimer's disease, memory loss can be caused by organic diseases, psychological disorders, or even medications.
Here are the most important reasons:
“Do not neglect physical exercises and replace them with mental exercises.”
- Hormonal disorders such as estrogen deficiency during menopause in women or testosterone deficiency in men. Thyroid disorders can cause forgetfulness and sluggishness.
- Prescribed or over-the-counter medications, such as cold and allergy medications, hypnotics, and antidepressants, which may impair memory or thinking.
- Find out about alternatives or ways to avoid them.
- Your cognitive functions can be disrupted by a temporary bad mood or a mental disorder like depression, which causes slow thinking, lack of focus, and forgetfulness.
Forth: Maintain good sleep habits.
Fifth: Reducing stress and enjoying life.
Sixth: Maintaining healthy nutrition.
Policy 2: how to deal with Poor Hygiene?
Poor mental health and cognitive impairment could prevent your loved one from maintaining good hygiene.
- When it comes to your parent’s appearance, help him or her get dressed, and make sure he or she always has clean clothes that fit properly.
- When seniors look their best, they can boost their mental and emotional health.
- A home caregiver can be a wonderful source of support when your loved one needs help maintaining good hygiene.
- When considering in-home care, families should make sure their senior loved ones have the resources they need to maintain their independence and remain healthy.
- Trusted in-home care professionals can assist seniors with daily tasks like cooking, bathing, and exercise, and they can also encourage them to focus on healthier lifestyle habits.?