If you’ve noticed probiotics getting a lot of media attention, you aren’t alone. Hyped as a cure-all for everything from psoriasis to ulcers, people often wonder if they really work. Since the price of a bottle of probiotics can be fairly steep depending on the brand, we decided to look at what research shows.

What Are Probiotics?

According to the experts at the Cleveland Clinic, probiotics are made up of good bacteria and yeast that occur naturally in the body. They are part of the microbes that keep the body healthy. Most of these beneficial bacteria live in the gut, but can also be found in other areas of the body. These include the mouth, urinary tract, skin, and lungs.

Contrary to popular belief, probiotics aren’t just supplements you buy at the health food store. They can also be found naturally in foods. Most experts agree probiotic-rich foods are better than supplements. But if you’ve been seriously ill and the bad bacteria in your gut has taken over, food choices might not be enough. Supplements, at least on a short-term basis, might be necessary.

Other medical conditions that may be moderated by probiotics include:

• Irritable bowel syndrome
• Crohn’s disease
• Diarrhea
• Ulcers caused by H. pylori
• Constipation
• Yeast infection
• Urinary tract infection

As is true of any health concern, it’s best to talk with your primary care physician before making any changes.

Foods That Contain Probiotics

What foods can you include in your diet to increase the good bacteria in your body? A few to consider include:

• Yogurt
• Kefir
• Kombucha
• Buttermilk
• Sourdough bread
• Sauerkraut
• Miso
• Kimchi
• Pickles

Choosing a Supplement

If you and your physician decide a probiotic supplement might be the best course of action, it may help to match the health condition you are experiencing to the right supplement. Bacteria and yeast are different and targeting the right ones may help improve your outcome. “How to Choose the Best Probiotic Supplement” can help.

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With all the talk about viruses and immunity recently, it makes sense to learn more about strengthening the immune system. It’s especially important for older adults. Immunity changes with age, and the body’s defense systems don’t work as well as they did in younger days.

Fortunately, seniors can adapt their lifestyle to help compensate for the immune system’s age-related decline. While coronavirus concerns linger, staying as healthy and strong as possible is essential.

6 Steps to a Stronger Immune System

People are often reluctant to take medications or receive vaccinations that may not be necessary. While both can pump up immunity, there are natural immune system boosters to discuss with your primary care physicians.

Your doctor might suggest the following to strengthen the immune system when you are older:

1. Well-balanced diet: Nutrition is a core component of health at every age. A well-balanced diet is the best way to get the vitamins, minerals, and protein necessary for a strong immune system. As we age, the body doesn’t process nutrients like it used to. While supplements may be necessary, food should be the first line of defense. Ask your physician what type of diet they recommend. One often suggested by health professionals is the DASH diet. It’s linked to longer life and fewer incidences of disease.
2. Movement: Staying active is another step to keep your immune system strong as you age. Most seniors should exercise for 30 minutes at least 5 days a week. Hand in hand with exercise is avoiding a sedentary lifestyle. Sitting for long periods of time contributes to health problems from diabetes to high blood pressure.
3. Sleep: The body needs quality sleep to regenerate. Recovery time is essential for seniors, who are especially susceptible to inflammation and infection. Sleep issues, especially insomnia, are more common in older adults. If you or the senior you are a caregiver for are struggling to get 7 to 8 hours of sleep each night, talk with a physician. An underlying medical issue might be the cause.
4. Hydration: It’s easy to underestimate the importance of good hydration. But staying hydrated is vital for digestion, skin health, energy, and sleep. It also promotes better absorption of vitamins and minerals and aids in eliminating waste. Healthy adults should drink half their weight in ounces of water every day. If you aren’t a fan of water, many foods have a high water content. Celery, melon, berries, cucumber, and leafy greens are a few.
5. Stress management: Chronic stress takes a toll on the body, especially the immune system. White blood cells known as lymphocytes help the body fight off infection. Long-term stress increases cortisol production, which increases inflammation. Research links inflammation to heart disease, Alzheimer’s, arthritis, and lupus. Explore healthy ways to reduce stress, such as meditation, Tai Chi, walking, or journaling.
6. Vaccines: One last suggestion to help you or a senior loved one boost your immune system is to stay current on immunizations. Most older adults need an annual flu shot in the fall. Also speak with your doctor about receiving the shingles and pneumonia vaccines, as well as Tdap.

Live Well at Five Star Senior Living

From a flexible dining program to daily life enrichment activities, Five Star Senior Living communities allow older adults to thrive. If you haven’t visited a community before, anytime is a great time to take a tour. If you feel more comfortable, we can even arrange a virtual visit! Your safety matters.

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Aging well means committing to a positive lifestyle. From exercise and hydration to eating well and managing stress, your choices can influence your health as you grow older. Making smart food choices includes paying attention to not just meals, but also to snacks.

We have some fresh ideas for healthy snacks to try. Each can be prepared quickly and with little fuss.

16 Healthy Snacks for Older Adults

1. Apple slices topped with natural peanut butter
2. Hummus with fresh vegetables or baked pita chips
3. Plain Greek yogurt mixed with cinnamon or fresh fruit
4. Popcorn without butter
5. Handful of almonds, walnuts, or pistachios
6. Red bell pepper and guacamole
7. Frozen fruit smoothie
8. Homemade paleo-friendly granola
9. Celery with peanut butter and raisins
10. Pears lightly covered with ricotta cheese
11. Turkey slices rolled up with avocado
12. Bowl of fresh berries or melon
13. Sun-dried tomatoes and mozzarella
14. Fruit kabobs served with vanilla-honey dip
15. Cinnamon-sprinkled grilled peaches
16. Hard-boiled egg with a piece of whole wheat toast

Another option is to explore and bookmark a few websites that share recipes for healthy snacks.

Recipes for Healthy, Senior-Friendly Treats

Visit these sites for tasty, nutritious treat ideas:

• 21 Healthy Snack Recipes from One Ingredient Chef
• 100 Healthy Snack Recipes collated by Cooking Light
• 121 Easy & Delicious Healthy Snacks by SnackNation
• 103 Healthy Snack Recipe Ideas from Rachael Ray Magazine

If you are wondering how to incorporate snacks into menu planning, especially if you are a senior, it’s important to understand how nutritional needs change as you grow older.

Senior-Friendly Menu Planning

Another great source to help you learn more about good nutrition is the National Council on Aging (NCOA). Healthy Eating Tips for Seniors has resources and videos ranging from eating well on a budget to what recommended serving sizes for older adults look like.

One final tip is to subscribe to the Five Star Senior Living newsletter. You will receive the latest news on aging and wellness for older adults delivered right to your inbox. No worries about spam and junk email. We’ll never share or sell your personal information!

Visit Five Star Senior Living for a Complimentary Meal

Meals and snacks at Five Star Senior Living communities are nutritious and delicious. Our dining services program is a popular part of daily life. We invite you to see for yourself. Contact us to arrange a time to join us for a complimentary meal of your choice!

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It’s an unpleasant topic few adults want to discuss: colonoscopies. The very idea of the procedure is off-putting to many. While the prep is less unpleasant than it used to be, it’s still necessary to cleanse the colon. For many adults, the perceived loss of dignity associated with a colonoscopy is the primary reason for avoiding it.

This colon cancer screening is recommended for most adults between the ages of 50 and 75, but it’s estimated only 67% of people actually get one. That worries physicians since colon cancer is the fourth leading cause of death in this country. By having a colonoscopy every ten years (more frequently if recommended) you significantly reduce your odds of developing this deadly form of cancer.

But for older adults, there are legitimate concerns to consider. They include worries about undergoing sedation and the risk of a bowel perforation. Both can be dangerous for seniors. In fact, adults over the age of 65 are at 30% higher risk for perforation, which can be life-threatening.

Here’s what to know before scheduling a colonoscopy if you are over the age of 65.

The Facts about Colonoscopies and Seniors

• Age: The 2008 United States Preventive Services Task Force guidelines on colorectal cancer screenings discussed age. The task force recommends fecal occult blood testing, sigmoidoscopy, or colonoscopy for people between the ages of 50 and 75. After 76, however, they say adults should not undergo a colonoscopy unless there are special circumstances.
• Last screening: When deciding whether a senior should have a colonoscopy, a physician will also look at the date and results of their last colonoscopy. Because colon cancer is usually slow-growing, an older adult might not need another one. The decision should be made on a case-by-case basis.
• Alternatives: While physicians consider a colonoscopy the gold standard in colon cancer screening, it isn’t the only option. Discuss alternatives with your doctor, including a sigmoidoscopy or a fecal occult blood test. A newer, non-invasive screening gaining the trust of physicians is Cologuard. Research shows it to be effective at detecting colon cancer, even in early stages.
• Overall health: When a physician is deciding whether a senior patient needs a colonoscopy, they will also look at the older adult’s overall wellness. A healthy, active senior may be a good candidate for a colonoscopy, while an adult with chronic health conditions might be better off getting a fecal occult blood test or another screening.

Finally, it’s essential to find a qualified physician to perform a colonoscopy for a senior. A trained endoscopist is usually best. The American Society for Gastrointestinal Endoscopy recommends asking physicians you are considering these ten questions.

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According to the Centers for Disease Control and Prevention, strokes are the fifth leading cause of death in this country. One person dies from a stroke every four minutes. It’s a serious issue that requires older adults and their loved ones to be on guard.

May is designated as Stroke Awareness Month. It’s dedicated to helping people learn more about the risk factors and warning signs of a stroke. In honor of this month-long campaign, we share more information on both.

FAST: Remember the Warning Signs of a Stroke

FAST is an acronym that will help you identify the most common signs of a stroke:

• Face: If you suspect a friend or family member is having a stroke, look at their face. During a stroke, one side of the mouth often droops. Ask them to smile. If their smile looks lopsided or different than usual, it is likely a concern. Not everyone who has a stroke gets a facial droop, but it is an indicator of stroke.
• Arms: The next thing to explore is ability to use their arms. Ask the person to try to raise both arms over their head. If they are experiencing a stroke, they might not be able to lift one arm. If they can lift both arms, watch to see if one drifts downward. Being unable to hold both arms up can be a warning sign of a stroke.
• Speech: Speech is the next thing to check. Ask the person a few questions or anything to get them talking. Problems speaking, slurred words, repetition of the same words or phrases, or unusual speech patterns should be taken very seriously. Because a stroke interrupts blood flow to the brain, speech problems are one of the most common warning signs.
• Time: Every second counts when a person is having a stroke. If someone close to you is exhibiting any of the stroke symptoms listed above, call 911 without delay. Tell the dispatcher you suspect a stroke. Life-saving stroke medications are time-sensitive and calling 911 is usually the fastest way to summon help. Don’t wait to see if warning signs disappear on their own.

Combat Risk Factors for a Stroke

1. Eat a well-balanced diet: Fill your plate with fresh fruits, vegetables, and low-fat proteins. Beans, nuts, and whole grains can also help. Healthy eating aids in weight control and cholesterol management, both of which can lower the odds of having a stroke.
2. Watch your sodium: While your physician is the best person to determine how much is too much, sodium intake should usually be limited to 1500 mg a day to avoid high blood pressure or prehypertension. Both conditions increase stroke risk.
3. Don’t smoke: Smokers are twice as likely to experience a stroke as their non-smoking peers. If you are a smoker, commit to quitting. Research shows smokers who quit add up to 3.4 more years to their life.
4. Stay active: A sedentary lifestyle is now considered just as risky as smoking. Stay active and avoid sitting for long periods of time.

You can learn more about stroke prevention by taking this quick Test Your Stroke IQ quiz.

A Unique Approach to Aging

At Five Star Senior Living communities, we take a unique approach to resident care. Our three pillars—Health & Wellness, Warmth & Hospitality, and Dining & Nutrition—ensure residents enjoy their best quality of life.

Vitamin C does more than pump up the immune system so we can better fight colds. It’s also believed to help prevent bone loss, maintain vision, and promote better oral health. But there’s growing evidence that vitamin C can also be good for your skin.

Here’s what skin care experts say about vitamin C’s benefits.

Vitamin C and Aging Skin

If you’ve noticed an abundance of commercials and print ads touting the benefits of collagen, you aren’t alone. Unlike fillers and injections of the past, this is a different type of collagen. Celebrities and fitness experts hype collagen supplements in powder form. Researchers predict Americans will spend $293 million on collagen in 2020, up from $50 million in 2014.

Those who believe in collagen’s benefits say it keeps your skin plumper while making lines less noticeable. As we age, the collagen in our bodies breaks down faster than it can naturally be replaced.

Vitamin C can help spur on collagen production in the body. The Mayo Clinic recommends 90 milligrams of vitamin C a day for men and 75 milligrams for women. While exceeding that amount likely won’t be harmful, it may upset your stomach and digestive tract and cause heartburn.

Sources of Vitamin C

Since the body doesn’t produce vitamin C on its own, you’ll have to find it in food sources and supplements. Foods rich in vitamin C include:

• Oranges
• Grapefruit
• Papaya
• Guava
• Kiwi
• Chili peppers
• Sweet yellow peppers
• Sweet red peppers
• Parsley
• Kale
• Brussels sprouts
• Broccoli
• Strawberries
• Cantaloupe
• Pineapple
• Cauliflower

Evaluating Collagen Supplements

Collagen producers promote lists of their products’ benefits. They include improved gut health, stronger muscles, reduced bone loss, less brittle nails, and better skin. Talk with your physician before adding a collagen supplement, including in powder form, to your diet. They may refer you to a naturopathic or alternative medicine physician for more advice.

VeryWell Health conducted a study of some of the more popular collagen powders on the market in 2020 and ranked them as follows:

• Vital Proteins Original Collagen Peptides: Best for skin care
• Great Lakes Gelatin Co. Collagen Hydrolysate: Best for cooking
• Physician’s Choice Collagen Peptides: Best overall collagen

Skin Care Tips for Older Adults is an article you can quickly read for more ideas on caring for aging skin.

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You never have to worry about privacy if you subscribe. We don’t share or sell your contact information. It will only be used to send you occasional emails about senior care and successful aging.

Many of us focus on living a heart-smart lifestyle as we grow older. Because heart disease claims an estimated 647,000 lives in this country each year, it’s easy to understand why. But lung diseases can also impact how long and well we live. As we age, the lungs typically become weaker and less flexible. Lifestyle can impact how much change the lungs undergo.

The Facts about Lung Disease

According to the National Heart, Lung, and Blood Institute, 235,000 Americans lose their lives as a result of lung-related illnesses each year. This makes lung disease the 3rd leading cause of death in this country.

There are a variety of conditions that fall under this category, including:

• Lung cancer
• Asthma
• Pneumonia
• Chronic obstructive pulmonary disease (COPD)
• Pulmonary fibrosis

Lifestyle Choices That Impact Lung Health

While not all lung diseases are preventable, your lifestyle does impact some of them. These tips may protect your lungs as you grow older:

• Stop smoking: Most of us know the dangers of smoking, but stopping isn’t always easy. If you are struggling to kick the habit, talk with your primary care physician about smoking cessation programs. There are many newer solutions to try.

• Avoid secondhand smoke: Living with a smoker can be deadly, as can spending time with one. An estimated 41,000 deaths a year are attributed to secondhand smoke. Research shows those exposed to secondhand smoke are at increased risk for respiratory infections, asthma, and lung cancer.
• Guard against infections: The risk of developing infections that jeopardize older adults, such as the flu and pneumonia, can be lowered by getting vaccinated. The flu shot is an annual vaccine that should be administered in the fall. Medical professionals typically recommend seniors receive two different pneumonia vaccines given six to twelve months apart.
• Watch what you breathe: A lesser understood cause of lung problems is breathing harsh chemicals. Protect yourself by steering clear of household cleaners, weed killers, and paints that contain strong chemicals. Wear a mask or respirator when you can’t avoid exposure.

Finally, exercise on a regular basis. It’s one of the best ways to keep your lungs healthy.

Senior-Friendly Exercises to Promote Lung Health

Experts say 30 minutes of moderate exercise at least 5 days a week is best for healthy lungs.

If you’ve been leading a sedentary lifestyle, a few forms of aerobic exercise to talk with your primary care physician about include:

• Walking indoors or on a treadmill
• Cycling on a bicycle or recumbent bike
• Swimming or a swim aerobics class
• Low-impact aerobics or dance class

If a mobility challenge requires you to exercise from a seated position, there are many options:

• Body Recall YouTube video
• 20 Minute Chair Exercise video
• Silver Sneaker’s 15-Minute Total-Body Chair Workout
• Seated elliptical machine
• Bike pedal exerciser

The goal of exercise is to make your heart and lungs work harder. That allows them to process oxygen more efficiently.

As is true of any new form of exercise, seek the approval of your primary care physician before starting. They can help you set goals for the best types and durations of exercise.

Healthy Living at Five Star

At Five Star Senior Living, we take a holistic approach to healthy living. We offer activities and events each day designed to nurture the body, mind, and spirit. We call it Lifestyle360. Call us at (853) 457-8271 to learn more and schedule a tour of the Five Star community nearest you today!

Written by: Taylor Patskanick

Collective disruption to our schools, work, and play, along with a heightened awareness of what it means to worry about our close ties with others, add up to fuel for sparking a movement. Just a few days ago, most high school students were in school, looking forward to spring break, graduation, and dreaming about plans for the summer. In light of Covid-19 outbreaks across the globe, many of those plans have suddenly changed.

At the same time, older adults have found that their senior centers and social clubs have closed. Everyday public spaces, such as grocery stores, have become potentially dangerous places. Not only Covid-19, but social isolation is a major risk. In a time of so much uncertainty and change, the mutually beneficial activities that foster connections between the old and young cannot stop now. They are more important than ever.

Connection between older and younger adults strengthens social bonds and community ties, facilitates the sharing of knowledge and wisdom, and reminds us that generational differences are often greater in theory than in practice. The MIT AgeLab helps to organize a program called OMEGA (Opportunities for Multigenerational Exchange, Growth, and Action), an initiative designed to foster multigenerational connections between high school students and older adults. But conventional thinking about intergenerational connection must change during a pandemic. 

While it might not be possible to connect across generations in the usual ways, it doesn’t mean those connections need to stop entirely. Instead, now can be a time for new creative measures: Individuals need to support one another and to leverage technologies to support our relationships. It is now more important than ever to live up to the “mens et manus” (“mind and hand”) MIT motto. Here are some ways the AgeLab is thinking about to help keep generations connected for a better life tomorrow:

Mutual aid: Neighborhood apps like Nextdoor can connect you with neighbors nearby who may be worried about the risk of exposure to the virus in public spaces. With the app, you can volunteer to run an errand, such as grocery shopping. Additionally, with so many school districts shifting over to online learning, adults can offer virtual or phone tutoring to students who may need academic support. Both of these forms of intergenerational aid offer an opportunity to check in with each other and have a conversation.  

Virtual performances: Do you have a hobby or skill like playing a musical instrument, speaking a foreign language, vlogging, cooking, etc., that you could share with someone in your life? Whether live or pre-recorded, virtual performances are a great opportunity to practice your talent while sharing the live energy with others.

Informal conversations: Whether it’s “old school” through the phone or live on a video chatting application, such as FaceTime, Skype, or Zoom, we can talk in real-time with others — or engage thoughtfully through social media. Consider using these formats to check in with folks, to share news or interesting information, or even to do an activity together, such as a puzzle, game, or book club discussion.

Video messages: Pre-recording digital video messages to share with people you can’t visit right now is a great way to let someone know you are thinking of them. You can get really creative with these, including how they are produced, what you discuss, and how many you collect from others.

This article was reposted from its original publication, MIT News.