ICIS | Information for Life

Overcoming Obstacles to Permanent Weight Loss

May 27, 2019 by Chad Kimball

overcoming obstacles to permanent weight loss Many people are not sufficiently prepared to overcome the obstacles that arise during attempts at weight loss. Setting specific weight-loss goals can help energize and motivate those who are trying to lose weight, but they must also plan to deal with obstacles to permanent weight loss that can frustrate their efforts. Efforts spent developing weight-loss goals and action plans need to explicitly include ways to overcome potential obstacles to success. This is particularly true for those process goals or strategies that enable weight loss, such as diet and exercise programs.

Requirements for Permanent Weight Loss

According to the Mayo Clinic the key to weight-loss success is committing to permanent changes in one’s diet and exercise habits. It’s no use for a person to eat properly and exercise regularly just until weight is lost, because the weight will probably be regained once the new behaviors are stopped.

Another critical feature of successful, permanent weight loss is not starting a weight loss program until one is ready and fully prepared for the effort and struggles that lie ahead. A great way to get ready to lose weight permanently is to prepare written goals and action plans in advance, including strategies capable of overcoming common obstacles.

Setting Goals for Weight Loss

Setting goals for weight loss is an important first step because specific, challenging goals help direct and motivate effort and persistence necessary to accomplish the tasks involved. Both long term and short term goals are important and both outcome goals and process goals need to be addressed:

Long-term goals specify ultimate outcomes and permanent changes in habits and lifestyle.
Short-term or milestone goals address the significant steps on the way to the ultimate outcome goals.
Outcome goals refer to the amount of weight or fat desired to be lost per period of time.
Process goals or strategies specify what will be accomplished to lose weight permanently (create daily or weekly calorie deficits of a specific number of calories; start an exercise program that can be done for the rest of one’s life; change eating habits for a healthier diet).

Identifying Obstacles to Weight Loss

James B. Avey, Ph.D., an expert on applying goal-setting in both organizations and for personal development recommends focusing on what could prevent a person from accomplishing his or her goal(s). These are called obstacles and he advocates writing down three to five obstacles per goal. Then he recommends writing down what will be done to overcome each obstacle. Such advance thought and preparation increases the likelihood of achieving one’s goals.

The Mayo Clinic Diet book contains a section called “Action Guide to Weight Loss-Barriers” which classifies weight-loss obstacles into three categories:

nutrition
physical activity
behaviors

All three categories of obstacles need to be anticipated and strategies developed to cope with them. Here are some specific obstacles that can sabotage a person’s weight-loss goals and plans:

lack of knowledge about proper nutrition, harmful foods and diets
lack of knowledge about physical activity and exercise options
perceived lack of time for physical activity/exercise
giving in to old bad eating habits
lapses in following an eating plan
snacking late at night
eating in front of the TV
eating when bored or stressed

sedentary lifestyle Once the most likely obstacles to successful weight loss have been identified, strategies can be developed to help overcome each one. The Mayo Clinic Diet book section “Action Guide to Weight Loss-Barriers” contains a comprehensive list of barriers (obstacles) and strategies to deal with them. Here are just a few examples from the Mayo Clinic and other sources:

Lack of time for physical activity/exercise: Make physical activity/exercise the top priority in life because it is the most important (controllable) key to good health and longevity.
Snacking late at night: Make sure meals are not skipped, drink water instead, or snack only on vegetables or fruits and keep from buying any snacks that are fattening.
Falling off a proper eating plan: Recognize that lapses are normal and just get back on track as soon as possible, building on or repeating earlier successes.
Eating when stressed, bored, or depressed: Keep high-calorie “comfort foods” out the house; engage in other activities until cravings pass; replace negative thoughts with positive ones; drink water when tempted to eat.

Planning is Required to Overcome Weight-Loss Obstacles

The setting of goals for weight loss helps direct and energize the desire to lose weight. But many powerful obstacles to permanent weight loss can arise to undermine the eating and exercise programs required for success. Having advance plans to deal with such obstacles can give a person more confidence and additional motivation to undertake and succeed with a weight-loss program. Identifying personal obstacles and developing specific strategies to overcome them are important steps in developing a plan to achieve permanent weight loss.

Tips for Preventing Blindness Related to Diabetes in Seniors

May 16, 2019 by Chad Kimball

Tips for Preventing Blindness Related to Diabetes in Seniors Blindness may be one of the most dreaded possible complications related to diabetes. Vision loss in seniors may result in decreased quality of life, increased dependence, added healthcare costs, higher stress levels, and may be accompanied by other serious complications such as amputation or stroke.

Although there are no guarantees for completely preventing any vision problems related to diabetes, a senior with diabetes can take control of his or her health by significantly decreasing risk factors. It is also important to follow a healthy eye care regimen such as wearing premium contacts for vision correction needs.

Look at an overview of common eye complications of diabetes and practical steps for helping to prevent vision loss in seniors with type 1 or type 2 diabetes.

Common Eye Complications Related to Diabetes

Some of the more common vision problems experienced by diabetics include:

diabetic retinopathy
macular edema
cataract
glaucoma
corneal disease

Many of these eye conditions may appear and become advanced without any symptoms. They often affect both eyes. The risk for significant vision problems increases with age, and seniors with diabetes tend to have an even higher risk of developing these conditions.

According to the Florida Department of Health’s 2009 online article entitled “Diabetes and eye conditions,” every year, approximately 12,000 to 24,000 people become blind due to complications of diabetes. Currently, about one-fifth of people who have diabetes will have some form of diabetic retinopathy before they are diagnosed, and virtually all those with at least a 20-year history of type 1 diabetes will have some eye complications.

Steps to Prevent Vision Loss From Diabetes

Seniors diagnosed with diabetes can take several proactive steps to help decrease their chances of having major eye complications, including significant sight impairment and blindness. Three of the best ways to help prevent loss of eyesight in seniors with diabetes are to:

Keep blood sugar levels as close to normal as possible.
Maintain regular preventive eye care with an eye care specialist.
Prevent or control high blood pressure.

Keeping blood sugars under tight control seems to be one of the best ways to decrease the incidence and/or severity of vision problems due to diabetes. A June 1993 Diabetes Control and Complications Trial demonstrated a 76% reduction in eye damage in those who maintained blood glucose (sugar) levels as close to normal as possible.

Many sources recommend that someone with diabetes receive a comprehensive dilated eye examination at least once a year and timely and appropriate eye care. Treatment for these conditions may be ineffective, less effective, or limited once symptoms appear.

According to the National Eye Institute’s online article entitled “Facts About Diabetic Retinopathy,” quick treatment and regular follow-up care of proliferative retinopathy may lower the chance of going blind by 95%.

Blood pressure tends to increase with age. Seniors are more likely to have isolated systolic hypertension (ISH), which is a high top number but normal bottom number. According to Physicians’ Desktop Reference’s 2009 online article entitled “High Blood Pressure (Hypertension),” ISH has many potential complications, such as congestive heart failure, kidney damage, dementia, and severe vision problems, including blindness. Preventing or controlling hypertension can in turn reduce the risk for loss of eyesight as well.

How to Prevent Vision Loss Related to Diabetes

Although many seniors with type 1 and type 2 diabetes experience eye-related side effects, being proactive may greatly reduce the chance of developing severe vision loss or blindness. Maintaining tight control on blood sugar levels, regular eye exams with early interventions, and preventing hypertension may decrease the development or progression of eye damage, which in turn may help seniors to maintain a more independent lifestyle.

In addition, seniors with age-related vision problems that are secondary to diabetes such as diabetic retinopathy and cataracts may still have to undergo laser treatment or surgery to address the problem. Prescription eyewear such as eyeglasses and contact lenses may be worn after the laser or surgical procedure. Can seniors wear contact lenses? Yes, seniors are never too old to wear contact lenses. They can even wear color-enhancing contacts with corrective function.

Natural Ways To Get Good Sleep Again

May 13, 2019 by Chad Kimball

Even if You’re Over 50 and Your Hormones Are Unbalanced…

Natural Ways to Get Good Sleep Again Sleep deprivation is so common in over-worked, overstressed individuals today, and it is believed that three of every five people have sleep problems. Women during the approximate ten years of menopause (from about age 51 to 62), and men in the same age group in andropause, may suffer both from hormone depletion and lack of sleep; each condition can aggravate the other.

Older people may lose their ability to sleep deeply, exacerbated by the worry that they can’t get to sleep and have to get up early. Many wake during the night, unable to return to deep sleep. Much is certainly hormonal, combined with various aging side effects, but there are a few things that might bring back natural sleep without having to resort to medication.

Some Supplements Can Induce Sleep

A very effective natural supplement for inducing sleep and relaxation is l-tryptophan, an amino acid present in red meat and turkey. Tryptophan was in common use during the 1970s and 80s until it was banned in 1989 by the FDA. It was so effective at inducing relaxation and sleepiness, it came under fire by Big Pharma so it wouldn’t compete with their profits when the new tranquilizing drug Prozac was released – in 1989. (The FDA Ban of L-Tryptophan: Politics, Profits and Prozac © Life Extension Foundation, April 6 1998)

sleep supplements Melatonin, a sleep-inducing hormone, has also been used successfully to induce calm and sleep. One of its uses that makes it a favorite among travelers is its effectiveness in treating jet lag. Melatonin is made in the pineal gland in response to the onset of darkness. Taking supplements before bedtime tells the body that natural sleepiness should occur. It is generally safe for frequent use, and in some cases may re-program the body to sleep better, so that after a period of time it is no longer needed or only smaller amounts are needed.

The darker a room is, the easier a person with sleep disorders will fall asleep, the deeper they sleep, and the longer they remain asleep. Any light, even the face of a bedside alarm clock, can affect deep sleep. Aging makes the body susceptible to fluctuating melatonin levels at the slightest hint of higher light levels in a room.

Sleep Can Be Affected by Magnetic Fields

Scott Davis, PhD., member of the Fred Hutchinson Cancer Research Center, found evidence suggesting that even seemingly minute changes in electromagnetic fields have an effect on a human’s melatonin levels, lowering it. Findings of previous studies also indicate that exposure to EMFs have increased the risk of developing breast tumors in animals.

What Steps May Help Induce Sleep

Some or all of the following options may be used to help induce sleep:

Wrist acupressure – place the fingers of one hand on the wrist of the other as if taking the pulse. Press the inside of the wrist while counting 180 seconds (three minutes). Experiment with this several nights, as sometimes this works better on one wrist than another. Often sleep will come suddenly afterward.
Use of tryptophan (now back on the market), or even 5-HTP, another supplement which is the next step in tryptophan metabolism, or the hormone melatonin, an hour before bedtime.
Take a hot shower or bath before going to bed. When getting into a tub of hot water, the body attempts to lower the body temperature inducing natural sleepiness.
Remove any EMF sources from the bedroom, including electric cords near or under the bed, waterbed heaters, or electric blankets.
Begin consistent aerobic exercise, like walking, Pilates, or using a rebounder or treadmill.
On awakening, open the shades wide to imprint daylight on the brain and reset the body clock.

Finally, if not already taking thyroxin in some form, taking a daily iodine supplement will support the thyroid. For those that need it and are not be getting it in their diet, iodine can perform miracles in restoring natural youthful sleep.

Without proper sleep, life becomes more difficult. Naturally increasing melatonin levels allows it to work its magic, helping bring back natural sleep, and contributing to a longer, healthier life.

Baby Boomers, Seniors Eating Soy to Age Well

March 24, 2019 by Chad Kimball

Baby Boomers, Seniors Eating Soy to Age Well - edamame

Recently, a trade report from Global Industry Analysts, Inc. (GIA), cited the aging populations as the driving factor in the global growth market for soy foods. As baby boomers and seniors turn to soy foods for the healthy benefits, hopefully the rest of the world will catch up to Okinawa and Japan in healthy longevity. We are woefully behind in life expectancy when compared to other industrialized nations.

At 95 You are a Senior

In Okinawa, they have a party when someone reaches 95. They are considered a senior at 95, unlike in the UK, where 65 is the norm. Seventy is still a youngster, eighty is an adult and at ninety, well, let’s just say you are a younger baby boomer. The Okinawa folks eat soy as their major source of protein; usually about two servings a day. Okinawa ranks number at the top of the average life expectancy charts.

Heart Rate Disease Low in Okinawa

The rates of heart disease in Okinawa is less than 20% of that in Western nations, as well as much lower rates of cancer. To put it clearly, if the same disease rates were in the Western world, we could close 80% of the coronary care units and 1/3 of the cancer wards as well as shutter many of our nursing homes because these folks just plain age well. Centenarians in Okinawa are normally slim with clear complexions, bright eyes and lithe movements.

Let’s Copy Them

The most sincere form of flattery is said to be copying so let’s see what soy can offer us in the form of tasty alternatives to the artery clogging animal proteins we are used to eating. Actually, many of the same meat-style meals can be made using the meat analogs in place of ground beef, so who’s to know? Just slip it into the spaghetti sauce and enjoy. Do not eat soy pills in the hopes of increasing longevity. Studies do not support any soy pill pushing advantages, so save your money.

Include Soy in Your Diet to Live Longer

Baby Boomers, Seniors Eating Soy to Age Well - soy and soy products We are talking real food here and there a plenty of money saving whole soy foods to choose from on the web, like roasted soy nuts, cereals like soy cereal, and meat analogs. The cereal is inexpensive and has 25 grams of protein and 9 grams of healthy fiber per 1/2cup serving. After all, it could be the health insurance on your plate. Mix it with your favorite brand, if you have one.

Our Soy is Their Soy

Baby Boomers, Seniors Eating Soy to Age Well - soybeans harvest

The United States raises almost 80% of the world’s soy and then ships most of it to Asian countries to consume and to live longer and healthier lives than we actually do. Ironically, the only group in the Western countries that can match the Asian’s longevity are the Seventh Day Adventists, who usually eat whole soy foods regularly. The proof of the healthy qualities of these simple little soybeans are not in the thousands of human clinical studies bearing them out, but are evidenced in the healthy longevity of the groups of people who eat soy every day as their main source of protein.

Become Proactive

It seems ridiculous that we would work so hard and then, when we are able to finally relax a little, take advantage of our social security and more lifestyle choices that we turn around and dig our graves with our spoons. Of course, anyone has the perfect right to die the way they want, but it seems pointless when the same basic meat-style meals can be eaten and enjoyed. After all, we can still eat that occasional steak if desired. Let’s hope we keep eating the soy now, maybe it will make us smarter, too.

Making a Wise Choice About Where to Die

March 24, 2019 by Chad Kimball

Making a Wise Choice About Where to Die

In his book, The Good Death Guide, Michael Dunn states that a hundred years ago, most people died at home. As recently as the 1950s, twice as many people died at home compared to modern-day society. There are a number of reasons for these changes but as far as possible, people who are frail or have terminal sicknesses should be allowed a choice of where to die when their time comes.

The Decision to Die at Home

Making a Wise Choice About Where to Die - die at home

In past years, most people died at home. Family units were closer-knit and relatives were expected to look after each other. As signs of impending death showed, family and friends would gather to say goodbye and hold and touch the sick person. There was no fear in this and it was regarded as part of the process of life. The benefit to the dying one was the closeness and support of family and the comfort of being in familiar surroundings.

In recent years, there was a strong shift to transferring terminal patients to hospital if death was imminent. Nowadays there seems to be a reversal of this trend and many cancer patients request that they be allowed to die at home.

Dying in a Hospital

People often end up in hospital because their condition is life-threatening and family members may not have the time to care for their needs. While medical care is instantly available, there are disadvantages to dying in a hospital. These include the following:

Families and communities are shielded from the death process and may fear it.
Death changes from a natural event to a medical failure.
Many people die alone as loved ones are called too late.
Hospitals are generally cold and impersonal and offer little privacy.

Dying in a Hospice or a Residential Care Home

Making a Wise Choice About Where to Die - hospice

These are often home substitutes and although they may offer a higher level of compassion and emotional care than a hospital, they can still be impersonal. However, they can be a good substitute when it is impossible for a person to die at home. The staff are normally focused on helping the person and their loved ones through the lead-up to death and the grieving that follows. The rooms may be homey and the person is often allowed to bring familiar items with them.

If a person is dying from cancer or another terminal disease, it is a good idea to ask them where they would prefer to spend their last days. In some cases, it may be possible to hire a nurse to help at home and administer medications. If a hospice is an option, ask for recommendations and visit several before making a decision. It is important that the wishes of the dying person be considered and adhered to as closely as possible.

The Move into Senior Care

March 17, 2019 by Chad Kimball

The Move into Senior Care

Working in a care environment for a number of years has given us the opportunity to meet many fascinating people from all walks of life. A senior care home is a huge melting pot of personalities, each with their own history and stories to boot. Often the only common denominator is that the people have met at this stage of life by living in the same place. Every resident of a care home has a personal reason for living there. Although the stories are similar in some aspects, it has done me well to remember that each decision is as individual as the person making it.

There are a number of questions one will need to answer before making the leap of moving. The most important is, “Am I ready?”

Why do people move into a care environment?

There are many reasons a person may move into a care home. Some of the more common reasons are:

Loneliness
Recent fall or hospitalisation
Recent death of a spouse or partner
Memory impairment or onset of dementia
Person not wishing to be a burden on their family
Family made the decision for them
Continuing health concerns that need nursing or full-time care
Difficulty maintaining their home
Fear of rising crime rates in the area
Of course the decision may not be one of necessity. Many people make the move simply because they would like to make new friends or enjoy the facilities the residential care home has to offer.

Am I ready?

The Move into Senior Care - Am I Ready

The idea of moving into a care home is for many simply out of the question!

Let’s face it, the reputation of care homes over the years has, more often than not, been a bad one. For most, the thought of moving into a care home meant the threat of living in a cold dark and damp room, with no one to speak to for hours on end. We also need to look at the “social stigma” and our own prejudgments of what a care home would be like. Many of us try to compartmentalise our lives into childhood, going to school, getting a job, making a family, retiring, going to a care home and then…?

A lot of residents have told us about the fears they faced when moving in to a care environment, many of which are very similar:

“What do I do with myself now?”
“Am I just waiting for god?”
“How long until my family forgets me?”
“What time will I have to go to bed?”
“How will the staff treat me?”

All of these fears are very real for some, and, unfortunately, don’t have simple answers. Thankfully, however, today’s residential care homes are far more focused on the resident’s individual needs. As the need for senior care increases, so does the competition amongst care providers to offer more in the way of comfort and stimulation. Many modern care homes often look more like hotels and offer private rooms that can be decorated to suit the resident. More and more homes are allowing residents to bring their pets and furnishings; a lot can be said for sleeping in your own bed, especially in a new environment. The idea that people move into a care home to die is quickly becoming an old-fashioned notion. Providers are now a lot more focused on the idea that residents move in to “keep on living!”

Before deciding if you are ready or not, it would be beneficial to talk it through with family or close friends. Do they have any suggestions that may help your decision? There are also ways of staying in your own home more comfortably. Domiciliary care may be another option for you to look at before leaving your own home. Agencies provide services that range from reminding you to take medication, assistance with washing, dressing, using the bathroom, shopping and housework to full live-in care.

What do I look for in a care home?

The Move into Senior Care - What to Look For in a Home

As with most things in life, personal preference is the key. After all, one person’s trash is another’s treasure. But there are some other important points one would be wise to consider:

Does the care home offer everything you need in the way of health care?

Not all care environments offer nursing care. Though not necessarily something you need at the moment, it may potentially be something you may need in the future. If the care home is a distance from where you currently live, you may need to sign up to a new doctor’s surgery. Some care homes work directly with a particular surgery, which will take a lot of the stress out of signing up as a new patient.

What can I afford?

Before deciding on a particular care home, take a look at what you will be able to pay. Remember this will possibly be one of the biggest moves of your life, a move that will potentially come with lots of feelings and emotion. Chances are you won’t want to be moving again very soon, so think about how much your finances will cover. Even though a particular care home has a big price tag, it doesn’t make it the best! Shop around and visit as many as you can before you decide which new home is the best for you.

Check inspection reports.

To give yourself and loved ones peace of mind, it would be of huge benefit to check the homes last inspection report. The majority of homes have this information on their websites. Reports are also be readily available from the local governing body. A care home may look and feel like what you’re looking for, and the chances are it will be, but it always pays to scratch the surface a little.

Do they allow pets?

The majority of modern care homes accept animals, but be mindful that not all do. You may have already made alternative plans for your pet to go to a good home. This is, however, a make-or-break deal for a lot of people. Having your fury or feathered companion with you can make the move a whole lot easier.

The Move into Senior Care - What to Look For in a Home - Do they allow pets?