A good night’s sleep is one of the keys to more energy and better health. If you can’t fall asleep, or stay asleep – sleep deprivation can lead to physical and mental health issues such as dementia, sundowning and Alzheimer’s disease.  Do you have a senior loved one having trouble getting to sleep? Adding the following foods may help combat their sleeplessness. 

As we age, our sleep patterns may change. According to the National Sleep Foundation, “44% of older persons experience one or more of the nighttime symptoms of insomnia at least a few nights per week or more.”

It’s natural for our senior loved ones to need a little less sleep, or to wake up more during the night. But, if restless nights are causing problems during the day and you can’t attribute it to medication or illness, then you might want to try a little food therapy. A bedtimesnack containing the right nutrients can help seniors – and the rest of us – calm the body, relax the mind and promote better sleep.

Sleep-Promoting Foods for Senior Nutrition

1. Nutrient-Rich Fruits

Many fruits contain minerals like potassium and magnesium, which help promote sleep by relaxing the muscles and calming the nervous system. Bananas are an excellent choice. Besides being rich in both potassium and magnesium, they also contain tryptophan, an amino acid that helps induce sleep. Tryptophan is converted by the brain into serotonin and melatonin, says the U.S. News and World Report: “Serotonin is a neurotransmitter that promotes relaxation; melatonin is a hormone that promotes sleepiness.”

Cherries are also a rich source of melatonin, and fruits like apples, apricots and peaches contain plenty of magnesium. So, if your loved one is having trouble sleeping – and tends to crave sweets – reach for the fruit bowl.

2. Complex Carbs

One of our Facebook users also suggested mashed sweet potato with honey as a good bedtime treat. Along with whole grains like oatmeal, popcorn, or even jasmine rice, sweet potato is a good source of complex carbohydrates, which can help increase levels of tryptophan. A small bowl of oatmeal or cereal, whole-grain crackers with a little lean protein (see below), and low-calorie, high-fiber popcorn are good choices. Oatmeal is especially good, says U.S. News, because it also has plenty of calcium, magnesium, phosphorus, silicon and potassium.

3. Lean Protein

Lean proteins, too, are high in tryptophan, which increases serotonin levels and promotes good sleep. It’s the reason why we all end up in a turkey coma after Thanksgiving dinner. You don’t want to eat too much protein, or anything high in fat or deep-fried, but a dab of peanut butter on a banana, an egg on whole-grain toast, a little low-fat cheese on crackers, or a rice cake with lean turkey or fish can be satisfying and sleep-promoting snacks before bedtime.

4. Heart-Healthy Fats

It might seem surprising, but heart-healthy fats are another good choice for some nighttime eating. “Unsaturated fats will not only boost your heart health but also improve your serotonin levels,” says the Cleveland Clinic. Think avocados, peanut butter and other nuts. such as walnuts, almonds, cashews and pistachios. Almonds, for instance, are full of protein, as well as magnesium, which promotes muscle relaxation. Just be sure to avoid unhealthy saturated fats and trans fats, which reduce serotonin levels and make sleep more elusive.

5. Warm Drinks

There’s a reason why mom always recommended that glass of warm milk at bedtime – milk, like other dairy products, contains tryptophan. “Plus, it’s a good source of calcium, which helps regulate the production of melatonin,” says U.S. News. Warm milk with a dash of honey is especially soothing. Decaffeinated herbal teas can also help, particularly relaxing herbs like chamomile or peppermint. Many people drink teas with added valerian root, an herb that has been used for centuries as a natural sedative. Avoid caffeinated beverages, though; even small amounts of caffeine can prevent sleep.

What Not to Eat Before Bed

A quick note on foods to avoid: some edibles (and drinkables) may seem like tempting nighttime treats, but may actually have a negative effect on sleep and rest. Here are a few tips for what NOT to eat before bed:

• Anything that tends to upset the digestive system, like greasy or spicy foods
• Eating too much before bed, as it may lead to indigestion and weight gain
• Eating large amounts of protein, which can be difficult to digest
• Excessive sweets: “Diets high in refined sugar can cause indigestion and trigger insulin surges that interfere with the hormones that affect sleep,” notes Dr. Oz
• Don’t drink caffeinated beverages (or eat too much chocolate!) for at least three to eight hours before bed
• Don’t use alcohol to try to fall asleep as it may initially make you sleepy, but it negatively affects the quality of sleep
• Limit liquids before going to bed, particularly important for older adults: “It takes about 90 minutes for the body to process liquids, so limit liquids of any kind for at least 90 minutes prior to bedtime if the need to urinate wakes you up in the middle of the night,” suggests nutritionist Joy Bauer on the Today Show

Reprinted from A Place for Mom.

It’s National Sleep Awareness Week, and there’s no better time to remind ourselves of how critical sleep is for physical, mental and emotional health — not just for seniors but for caregivers, too.

Sleep disorders are a significant source of concern — especially in the geriatric population. Changes in sleep patterns are part of the normal aging process, but sleep disorders have been implicated with increased mortality, and side effects such as dementia, cognitive impairment and falls. This week, the National Sleep Foundation urges everyone to celebrate sleep and its health benefits for National Sleep Awareness Week. We’ve put together an overview of why sleep is critical for senior health, how conditions such as Alzheimer’s disease can change sleep patterns, and what caregivers can do to make sure they get enough rest.

Sleep Deprivation and Insomnia Increase Dementia Risk

We all know a good night’s sleep is the key to feeling energetic and clear-headed the next day, but sleeping soundly is also linked to a lower risk of cognitive impairment later in life. Unfortunately, older adults are more likely to have health issues that disturb their sleep, such as insomnia or sleep apnea. A 2011 study at the University of California, San Francisco, showed a clear association between sleep-disordered breathing in older women and the risk of cognitive impairment.

“Those who developed disruptions of their circadian rhythm were also at increased risk,” reports NPR. “So were those who awoke throughout the night, tossing and turning.”

For seniors who are under some form of psychological stress, this link may be even stronger. Not only does stress affect our sleep patterns, stress in itself has been associated with dementia risk. A study in 2010 found a link between stress in middle-aged women and the later development of dementia, particularly Alzheimer’s.

Dr. Kristine Yaffe, who co-authored the UCSF study, advises older adults to get regularly screened for sleep problems, so that any issues can be caught early and treated before they lead to significant cognitive impairment.

Reprinted from A Place for Mom.

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The phone rings and a scary voice on the other end tells you that you owe them money and need to pay up … or else. The caller leads you to believe that a recent loan you took out has come due and that its time to pay or face legal action. Frightening, right?

This terrifying scenario has been experienced by thousands of consumers in recent years due to con artists running the “phantom debt collector” scam. In recent weeks, consumers have contacted Fraud.org in increasing numbers, suggesting the scam is once again on the rise. The fake phone calls started in Maine sometime during the summer.

The phantom debt collection scam comes in a number of variations, but the common element in almost all of them is a claim that a consumer owes money on a debt and needs to pay or else face serious consequences. Often, the scam begins when a consumer inquires about a payday loan or other short-term credit online or over the phone. The Web site or phone number that the consumer contacts may or may not be associated with a legitimate lender. Regardless of whether the consumer actually takes out a loan, he or she may receive a call later demanding money be paid. Since consumers interested in payday loans are often financially strapped, they may be susceptible to such demands whether or not they actually took out a loan.

Even for consumers who do not have outstanding debts, the con artists are threatening and convincing and have led some consumers to wonder whether someone has taken out loans in their name. In cases where a consumer actually does have outstanding loans, the scam artist may claim that the victim owes far more in fees and interest than he or she actually does. In other cases, the victim of the scam may be behind on a loan, but the caller has no authority to actually collect on the debt. No matter the consumer’s actual situation, skilled con artists are convincing them to hand over precious cash to settle the “debt.” Scammers often demand payment on these phantom debts via wire transfer, credit or debit card.  Consumers may believe these calls because the scammers have some personal details about them.

Consumers should be on the lookout for these scams. Here are some tips for spotting and avoiding being a victim:

• If you receive a call from someone claiming to be a debt collector, ask for the person’s name and address, the company they represent and the original creditor (if indeed you have an outstanding loan). If they can’t provide this information, hang up;
• If you’re concerned about the status of an unpaid debt, hang up and call the creditor back yourself at the phone number provided on your loan paperwork;
• If the amount demanded is significantly more than the debt you owe, it’s probably a scam;
• Check your credit report. If the debt the caller claims you owe is not listed on there, it’s probably a scam;
• Don’t be intimidated if the debt collector is abusive or threatens legal action or arrest. Request that written notice of the debt be mailed to you and tell them that you do not wish to be contacted again about the debt. Under the Fair Debt Collection Practices Act, a debt collector must respect this request.
• If you suspect that the caller is a phantom debt collector, hang up and report the scam to Fraud.org.

According to Franklin County Sheriff Scott Nichols, phone scams are on the rise and tracing them is near impossible. ” They use numbers that are false, in other words they appear to be from one particular location but the number is just a front.  You can’t trace it back, and when you take the time to do it, they originate out of the country,” explained Nichols.

The caller says they are from the State Attorney’s Office of Criminal Investigation and that legal charges were being brought against the recipient’s name and social security number.  The caller went on to say that it was extremely urgent that the recipient or their attorney return the call immediately or prosecution would be the next step in the criminal case.

Nichols said the Attorney General’s Office does NOT contact people.. “Their job is to take reports, not generate them.  If they really needed to talk with you, they would send an investigator,” he said.

The Maine Attorney General’s office says one of the more common scams involves an offer to lower credit card interest rates.  An automated phone call will state that the call is coming from a company like “card services” or ” card holder services”.  The caller will report that interest rates on credit cards can be lowered but that a credit card number, social security number or other personal information will be needed.  The Maine Attorney’s office advises to never give out credit card or bank information base on an automated call.

“Don’t be fooled by scammers who contact you and already know your social security number, date of birth or other personal information,” Nichols said.  Even if a phone call appears legitimate, Nichols advises people to hang up and then call a number that is known to be associated with the agency or group rather than the number the caller provides.

Websites and emails that appear very similar to those from legitimate companies ( such as Microsoft)  are also used to con people out of their personal and financial information.

Debunking the Myths of Older Adult Falls

Many people think falls are a normal part of aging. The truth is, they’re not.

Most falls can be prevented—and you have the power to reduce your risk.

Exercising, managing your medications, having your vision checked, and making your living environment safer are all steps you can take to prevent a fall.

Every year on the first day of fall, we celebrate National Falls Prevention Awareness Day to bring attention to this growing public health issue. To promote greater awareness and understanding here are 10 common myths—and the reality—about older adult falls:

Myth 1: Falling happens to other people, not to me.

Reality: Many people think, “It won’t happen to me.” But the truth is that 1 in 3 older adults—about 12 million—fall every year in the U.S.

Myth 2: Falling is something normal that happens as you get older.

Reality: Falling is not a normal part of aging. Strength and balance exercises, managing your medications, having your vision checked and making your living environment safer are all steps you can take to prevent a fall.

Myth 3: If I limit my activity, I won’t fall.

Reality: Some people believe that the best way to prevent falls is to stay at home and limit activity. Not true. Performing physical activities will actually help you stay independent, as your strength and range of motion benefit from remaining active. Social activities are also good for your overall health.

Myth 4: As long as I stay at home, I can avoid falling.

Reality: Over half of all falls take place at home. Inspect your home for fall risks. Fix simple but serious hazards such as clutter, throw rugs, and poor lighting. Make simple home modifications, such as adding grab bars in the bathroom, a second handrail on stairs, and non-slip paint on outdoor steps.

Myth 5: Muscle strength and flexibility can’t be regained.

Reality: While we do lose muscle as we age, exercise can partially restore strength and flexibility. It’s never too late to start an exercise program. Even if you’ve been a “couch potato” your whole life, becoming active now will benefit you in many ways—including protection from falls.

Myth 6: Taking medication doesn’t increase my risk of falling.

Reality: Taking any medication may increase your risk of falling. Medications affect people in many different ways and can sometimes make you dizzy or sleepy. Be careful when starting a new medication. Talk to your health care provider about potential side effects or interactions of your medications.

Myth 7: I don’t need to get my vision checked every year.

Reality: Vision is another key risk factor for falls. Aging is associated with some forms of vision loss that increase risk of falling and injury. People with vision problems are more than twice as likely to fall as those without visual impairment. Have your eyes checked at least once a year and update your eyeglasses. For those with low vision there are programs and assistive devices that can help. Ask your optometrist for a referral.

Myth 8: Using a walker or cane will make me more dependent.

Reality: Walking aids are very important in helping many older adults maintain or improve their mobility. However, make sure you use these devices safely. Have a physical therapist fit the walker or cane to you and instruct you in its safe use.

Myth 9: I don’t need to talk to family members or my health care provider if I’m concerned about my risk of falling. I don’t want to alarm them, and I want to keep my independence.

Reality: Fall prevention is a team effort. Bring it up with your doctor, family, and anyone else who is in a position to help. They want to help you maintain your mobility and reduce your risk of falling.

Myth 10: I don’t need to talk to my parent, spouse, or other older adult if I’m concerned about their risk of falling. It will hurt their feelings, and it’s none of my business.

Reality: Let them know about your concerns and offer support to help them maintain the highest degree of independence possible. There are many things you can do, including removing hazards in the home, finding a fall prevention program in the community, or setting up a vision exam.

For more information check out ncoa.org.

12 Medications That May Increase Fall Risk in Older Adults

Of the 20 medications that are most frequently prescribed to older adults, over half may increase fall injury risk, say researchers from the Karolinska Institutet in Stockholm, Sweden.

One-third of Americans over 65 take a tumble each year, and falling represents the largest source of fatal and nonfatal injury among older adults. Preventing falls in this population remains a top priority for health care providers and caregivers alike.

Jette Moller, study author and lecturer with the Department of Public Health Sciences at Karolinska, points out that a person’s age, sex and health condition(s) can all compound fall risk, though these factors are largely uncontrollable. On the other hand, proper medication management could be a simple way to improve an older adult’s chances of staying safely on their feet.

Fall-inducing pharmaceuticals

Polypharmacy—taking too many medications—is a common problem for older adults. Over 76 percent of Americans age 60 and older take two or more prescription drugs on a regular basis, according to the Centers for Disease Control and Prevention (CDC), and thirty-seven percent take five or more.

“Polypharmacy been suggested to increase the risk for fall in several ways; increased risk for inappropriate medications (i.e. fall risk inducing drugs), increased risk of side-effects and interactions between medications, and also that compliance to prescription might decrease with increased number of prescribed medications,” says Moller.

Drugs that affect the central nervous system—antidepressants, hypnotics and opioids—have long topped the list of pharmaceuticals that may increase fall risk, along with diuretics, constipation medications and NSAIDs. The Karolinska study, which tracked the medical records of more than 64,000 Swedes who’d been hospitalized because of a fall, uncovered surprising new links between fall injuries and vitamin B12, calcium, antithrombotics, and GERD and peptic ulcer drugs.

The list of commonly prescribed drugs that may enhance fall injury risk, according to Moller’s research, is as follows:

1. Antithrombotic agents
2. Drugs for peptic ulcer and GERD
3. High ceiling diuretics
4. NSAIDs (women only)
5. Vitamin B12 and folic acid
6. Constipation drugs
7. Calcium
8. Hypnotics and sedatives:
9. Analgesics and antipyretics
10. Opioids
11. Antidepressants
12. Thyroid hormones (men only)

Of course, any medication that causes drowsiness, dizziness, vision problems, gait disturbance (ataxia), hypotension, or one that increases bleeding risk or exacerbates osteoporosis could potentially up the chances of experiencing a harmful fall.

Which causes the fall, disease or drug?

Eliminating these drugs from the prescription repertoire of an aging adult may not be a realistic option. For instance, warfarin, a popular antithrombotic, is highly-effective in inhibiting the formation of dangerous blood clots in people with heart conditions and those who’ve had a stroke.

Doctors must constantly weigh the benefits and drawbacks of every medication they prescribe, and, in many cases, there are no alternative drugs for them to consider. “Although we can assume that the risk for individual patients to sustain injurious falls would be minimized by not prescribing these medications, they may still remain essential in other critical aspects of health and well-being,” Moller explains.

Then there’s the chicken-and-egg problem of trying to determine what’s to blame for a fall: a particular drug, or the condition that the drug was prescribed to treat. “To develop effective preventive programs it is important to know if it is the medication that increases the risk or the health impairment the medication is prescribed for,” says Moller.

Brown bag it

For people taking multiple medications, the importance of discussing prescriptions with your doctor(s) and doing a periodic “brown bag checkup” with your pharmacist cannot be overstated.

AgingCare.com Expert, Dr. Vik Rajan offers the following list of questions to ask your physician to avoid polypharmacy:

• Which medications am I taking and why?
• How necessary is each medication? Can any be removed?
• Could any of these medications be interacting with each other in a negative way?
• Could any of my symptoms or conditions potentially be caused by the medications I’m taking?

Making an appointment with your local pharmacist to bring all of your medications (over-the-counter and prescription) for a “brown bag checkup” is another way to identify possible medication problems.

For more information check out agingcare.com.

Caregivers can do several things to make the home safer for their senior mom or dad.

• Install safety bars, grab bars or handrails in the shower or bath.
• Put no-stick tape on the floor in the tub.
• Use a stool riser seat to make getting on and off the toilet easier.
• Install at least one stairway handrail that extends beyond the first and last steps.
• Make sure stairs are sturdy with strong hand railings.
• Be sure that stairwells are well-lit. Consider making the lighting in your home brighter to aid vision.
• Make sure rugs, including those on stairs, are tacked to the floor.
• Remove loose throw rugs.
• Avoid clutter. Remove any furniture that is not needed. All remaining furniture should be stable and without sharp corners, to minimize the effects of a fall.
• Change the location of furniture, so that your elderly parent can hold on to something as they move around the house.
• Do not have electrical cords trailing across the floor. Have additional base plugs installed so long cords are not necessary.
• Have your parent wear non-slip shoes or slippers, rather than walking around in stocking feet.
• Make sure all rooms have adequate lighting. Consider motion-sensitive lights that come on when a person enters a room. Use night lights in every room.
• Keep frequently used items in easy-to-reach cabinets.
• Use a grasping tool to get at out-of-reach items, rather than a chair or stepladder.
• Keep the water heater thermostat set at 120 degrees F, or lower, to avoid scalding and burns.
• Wipe up spills and remove broken glass immediately.

For more information check out agingcare.com.