Tips from Specialists for Better Gut Health
A common complaint of many adults is gut health with concerns regarding constipation, bloating and diarrhea. Experts say an out-of-balance gut can throw off your immune system and contribute to everything from obesity to diabetes to mood disorders. While severe chronic issues should be checked out by your healthcare provider, many problems can be caused by things like too little fiber, not drinking enough water and lack of movement.
The Center for Disease Control & Prevention (CDC) says the average American adult consumes only about half of the daily 22 to 34 grams of fiber recommended by the Dietary Guidelines for Americans. The Cleveland Clinic explains fiber can help keep you regular as well as help lower cholesterol, reduce the risk of heart disease, and reduce the risk of diseases like colorectal cancer. Plus, it keeps your blood sugar levels from spiking and makes you feel full longer, which can help you lose weight.
Fiber rich foods include legumes such as lentils and peas that are on the top of the list. One cup of cooked lentils has 18 grams of protein, and they are a delicious addition to soups, salads or chili. Artichoke hearts are also high in fiber (I cup cooked artichokes 14 grams) and are great in salads, dips and toppings on pizza. Other fiber rich foods include chia seeds, berries and whole wheat pastas, cereals and breads.
It is important to get enough fluid in your diet and water is one of the best ways to do it. While daily amounts vary depending on your size, activity level and other factors, the National Academy of Medicine suggests men get about 13 cups and women about 9 cups daily from drinks and foods.
Experts explain another problem causing gut issues is lack of physical activity. Dr. James Tabibian, a gastroenterologist at Adventist Health in Glendale, California, and author of Digestive Problems Solved: A Patient’s Guide to Expert Insights and Solutions, says, “Less movement of your body means less movement of your gut.” He also adds that it is a myth that everyone should stop screening for colon cancer at 75. “It’s not that black and white,” he says. Instead, it should be based on your health and other risk factors.
At MorningStar of Beaverton senior living community, our residents enjoy a lifestyle designed around comfort, dignity and peace of mind. We seamlessly blend independent living and assisted living under one roof to allow residents to enjoy continuity of care and remain in a familiar, supportive environment as their needs change over time. Our 66 beautifully appointed suites are available in various floorplans ranging from 325 to 971 square feet, including one- and two-bedroom layouts. For those suffering from Alzheimer’s and dementia-related diseases, we offer 38 memory care suites. Please schedule a personalized tour to see our retirement communities firsthand.
Hopeful Breakthroughs in 2025 Regarding Alzheimer’s
A recent Washington Post article discussed several new treatment and diagnostic options for Alzheimer’s that should bring some comfort to a disease in which up to now, there has been little hope. With an estimated number of Americans developing the disease expected to increase from approximately a half of million people in 2020 to a million by 2060, we all hope for answers.
Ronald Peterson, a professor of neurology and the former director of the Alzheimer’s Disease Research Center at the Mayo Clinic College of Medicine and Science, reports, “I think we are at the threshold of making a significant impact on the quality of life – the health span, not just the lifespan. “
One of those significant advances has been the FDA’s first ever approved blood test with over a 90 percent accuracy rate. The test detects the signals of amyloid beta plaques and tau tangles, which are the biological hallmarks of Alzheimer’s disease. The new test is much more accessible, more affordable and less invasive than the previous PET neuroimaging test. Experts say this will revolutionize diagnosing the disease and provide opportunity for earlier treatments and intervention.
Another encouraging step comes from the largest lifestyle intervention clinical trial known as U.S. POINTER. Its early reporting shows targeting multiple areas like nutrition, exercise, cognitive training, and health monitoring has helped to improve cognitive measures for those at risk for dementia.
Other findings producing hopeful results are the role vaccines may play in reducing dementia risk. One study tracked adults who received both the shingles and RSV vaccines with a lower risk for dementia. Experts say two things may be responsible. The first is that vaccines reduce the risk of infections and inflammation, which have been linked to an increase in dementia; or that the actual vaccines themselves may activate the immune system in a beneficial way.
Also, there has been talk about lithium carbonate, a drug that has treated bipolar disorder for quite some time, as having a role in treating Alzheimer’s. Researchers say there is compelling data pointing to the use of lithium orotate to reverse damage Alzheimer’s causes to the brain, but caution that much more research needs to be done.
MorningStar of Beaverton senior living community provides the area with trusted independent living, assisted living and memory care. We offer 66 independent and assisted living suites in a choice of floorplans and configurations (some as large as 974 square feet); and deliver style, comfort, services, amenities and location for a carefree lifestyle. For those suffering from Alzheimer’s and dementia-related diseases, we offer 38 memory care suites. Contact us to schedule a personalized tour to see our beautiful retirement communities firsthand.
How Aromas Support Seniors in Community Life
Walking into a room that smells softly of lavender or catching a hint of citrus in a sunny lounge can change how a space feels in an instant. Gentle smells can steady the nervous system, stir up pleasant memories, and make shared areas feel more inviting. For many seniors, especially those living in retirement communities, thoughtful use of scent has become one of those small tools that quietly supports comfort and connection.
How familiar smells support mood and memory
Our sense of smell is closely tied to the parts of the brain that handle emotion and memory. That is why a whiff of baking spices can suddenly bring back a childhood kitchen or a particular holiday. In older adults who live with dementia or other cognitive changes, these sensory anchors can offer a sense of familiarity when other details feel blurry.
Pleasant scents can:
Take the edge off anxiety during transitions or busy times of day
Create gentle routines, such as a calming smell in the evening
Spark conversation as memories surface around certain aromas
The goal is not to “fix” memory, but to offer small moments of recognition and ease.
Commonly used scents and why they are chosen
Certain aromas show up often because many people respond positively to them:
Lavender: Often used in the late afternoon or evening to encourage relaxation and quieter moods.
Citrus such as orange or lemon: Bright and refreshing, helpful for morning activities or group gatherings where alertness and light energy are welcome.
Peppermint: Cooling and awakening, used carefully in shared spaces to support focus during card games, crafts, or other engaging activities.
These may be used in diffusers, diluted roll ons, or lightly scented cloths placed at a comfortable distance. The key is to keep scents gentle, not overpowering, and to adjust if anyone dislikes or reacts to a particular aroma.
Creating a softer atmosphere for everyone
Thoughtful use of scent in assisted living Boise can help shape the feel of common areas without calling much attention to itself. A mild, consistent fragrance in a lounge or hallway can make the space feel warmer and more settled. Personalized choices in private rooms in senior living can help residents feel known and respected.
Aromas work best as part of a larger picture that includes kind routines, familiar music, gentle lighting, and patient conversation. Within that mix, a well chosen scent becomes one more way to say, “You are safe here. This place is for you,” which is often what matters most in later life.
Foods to Eat & Drink Before and After a Flu Shot
According to the Medical News Today website, getting a flu shot is a safe and effective way to prevent getting the flu as well as avoiding serious complications that potentially can arise with the flu. Moreover, the side effects of a flu shot are typically mild and include things like low grade fever, headache, muscle aches, and nausea; and may mean your body is building an immunity toward the virus.
If you are someone who is hesitant to get a flu shot due to feeling ill afterward, there are things you can do before as well as after the vaccine to lessen symptoms. For someone who feels dizzy or lightheaded, it is important to know even mild dehydration can increase these feelings. Michelle Routhensteim, MS, RD, CDCES, CDN, a preventive cardiology dietitian at EntirelyNourished, recommends coming to the appointment well-hydrated and eating a protein-rich and complex carb snack beforehand. Water, an electrolyte drink or a cup of herbal tea is good for hydration; and a protein-rich, complex carb snack like yogurt with oats, can help stabilize blood sugar and reduce the likelihood of feeling faint after the shot.
Elena Rolt, MSc, DipION, IFMCP, rCNHC, nutritional therapist at Health.Miro, explains, “After receiving a flu vaccine, the immune system initiates an inflammatory response to process the vaccine antigens, followed by the formation of antibodies by B cells to provide protection against the virus.” To support your immune system, experts say to eat an easily digestible protein-rich meal like oily fish high in omega-3 and foods like berries, leafy greens, and mushrooms to modulate inflammation without blunting the immune system’s adaptive response.
Just as hydration is important before your shot, it is also important afterward. Rolt says “Hydration may help reduce the severity of side effects such as headache, fatigue, and muscle soreness, while helping the body to regulate temperature.”
The contemporary MorningStar of Beaverton retirement communities offers independent living, assisted living and memory care designed to allow you to live your retirement years to the fullest. We seamlessly integrate independent and assisted living in one community so residents can have peace of mind knowing they are in a familiar, supportive environment as their needs change over time. With 66 private suites in a choice of floorplans and configurations (some as large as 974 square feet), you are sure to find one that fits your needs. For those suffering from Alzheimer’s and dementia-related diseases, we offer 38 memory care suites. Contact us to set up an in-person tour to see the finest senior living in Beaverton.
Cozy Fall Accessories Seniors Actually Reach For
Cooler weather does not have to mean bulky layers or feeling weighed down. A few well chosen accessories can keep you warm, steady on your feet, and still feeling like yourself. For many seniors in assisted living Boise, fall is the perfect time to refresh a small part of the wardrobe with pieces that are soft, practical, and a little bit fun.
Scarves that feel good against the skin
A good scarf earns its place quickly. It protects the neck from drafts and can pull an outfit together without much effort. The key is comfort. Look for fabrics that feel gentle, not scratchy, such as:
Cotton or cotton blends
Soft wool or merino
Cashmere or cashmere blends
Large, lightweight scarves can be wrapped, draped, or gently knotted, depending on the day. Some people like deep autumn tones such as rust, plum, or forest green, while others prefer softer neutrals. One resident in senior living described her scarf as her “instant polish,” because she could throw it on over a simple top and feel ready to see friends or head out for lunch.
Hats that keep warmth where you need it
Losing heat from the head can make the whole body feel cold, especially in the wind. A hat that fits well and feels soft can make outdoor time much more comfortable. Good choices often include:
Beanies in wool, fleece, or knit blends
Soft berets that sit lightly without squeezing
Brimmed styles for those who still want some sun protection
Fit matters. A hat that is too tight can cause headaches, while one that slips can become a distraction. Trying a few shapes and fabrics helps you find that “forget it is there” feeling. Matching hats and scarves can be a fun way to express personality without buying an entirely new wardrobe.
Gloves that protect without getting in the way
Cold fingers can cut a walk short. Lightweight gloves are often enough for early fall and are easier to manage than heavy winter pairs. Look for styles that:
Slide on without buttons or zippers
Offer a bit of stretch without being restrictive
Include touchscreen friendly fingertips if you use a phone regularly
Neutral colors such as gray, navy, or soft brown tend to pair well with most coats and sweaters. Having one pair by the door and another in a bag or walker basket means you are less likely to head out without them.
Shoes that support safe steps
As sidewalks get damp and leaves pile up, footwear becomes part of your safety plan. Closed toe shoes that hug the heel and support the arch can keep you warmer and more stable. Many seniors like:
Ankle boots with low, sturdy soles
Slip on loafers with cushioning and good grip
Lace up walkers with non slip bottoms
Try shoes on later in the day when feet may be slightly fuller. Check that they feel secure but not tight, and that you can wiggle your toes easily.
Letting small details make the season easier
Fall accessories do not have to be fancy to make a difference. A scarf that does not itch, a hat that stays put, gloves that let you answer the phone, and shoes you trust on wet paths can turn a chilly outing into something you look forward to. For many older adults in retirement communities, these small choices help them stay active, social, and comfortable as the air turns crisp and the season settles in.
The Unexpected Journey of Alzheimer's Disease
While a diagnosis of Alzheimer’s for yourself or a loved one is hard to hear, it is important to become informed because what we do early on can help guide future decisions. The Alzheimer’s Association is a great resource to become familiar with and offers topics ranging from Alzheimer’s symptoms to caregiving and medical breakthroughs. It is also one of the biggest fundraising organizations and supports the “Walk to End Alzheimer’s” and the “Longest Day” activities.
Experts say it is important to remember you are not alone. Over six million people in the US are living with Alzheimer’s and millions more know someone with the disease. Although everyone experiences the disease in their own unique way, understanding the major stages of the disease helps families navigate this unexpected journey.
Alzheimer’s five distinct stages include: Mild cognitive impairment (MCI); Mild; Moderate; Severe; and Very Severe. Symptoms can vary from person to person but the various stages of Alzheimer’s disease have some common characteristics and it helps to be prepared.
To help negate the feeling of being a complete victim of your circumstances, studies show there are lifestyle changes you can make in the early stages to help improve brain health. These include exercising and eating a healthy diet as well as avoiding smoking and excessive alcohol consumption. This is also the time think about future financial, medical and legal decisions.
The early stages are additionally the time build a support network and to stay engaged with friends and family. Get in the habit of using memory aids such as sticky notes or digital aids for your appointments and activities. If you find you are getting confused paying bills, keeping track of medications or having a hard time making appointments, ask for help.
Be sure to keep up with all your medical appointments including adding an Alzheimer’s specialist to your healthcare team. Ask your doctors about local organizations and services that may be helpful to you and your family now and later.
Along with assisted living, Albuquerque, NM’s MorningStar retirement communities has 21 suites devoted to the care of those with Alzheimer’s and other dementia-related diseases. Our holistic care is individualized for each resident and designed to stimulate or calm in response to a particular mood or situation. Each day is filled with activities that incorporate music, dance, art, aromatherapy, or animals to heal and comfort residents. Contact us or visit our website for more information about experienced, compassionate senior living communities at MorningStar of Albuquerque.
MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Contact us to learn more about the finest senior living Albuquerque, NM offers.
Tips for Reducing Bloating and Indigestion for Seniors
Digestive discomfort can sneak up on you. A meal that looks harmless can leave you feeling full, tight, or sluggish for hours. As bodies change with age, stomachs and intestines can become a bit more sensitive, but that does not mean mealtimes have to be uncomfortable. A few simple habits in senior living Lakewood can support easier digestion and make eating feel pleasant again.
Slow down and really chew
Rushing through meals is hard on the body. When food goes down in big bites, your system has to work much harder, and you may swallow extra air along the way. Both can lead to bloating.
Try to:
Take smaller bites
Set your fork down between mouthfuls
Aim for chewing each bite until it feels soft before swallowing
Sip fluids steadily instead of all at once
Water helps everything move along more smoothly after every meal while in senior apartments. Being even mildly dehydrated can slow the gut, which makes bloating and indigestion more likely.
Helpful patterns include:
Keeping a glass or bottle nearby and taking sips throughout the day
Adding lemon, cucumber, or a splash of juice if plain water feels boring
Drinking more between meals and a bit less right before or during, if large amounts with food tend to make you feel overly full
Increase fiber, but do it gently
Fiber is important for regularity, but jumping from low to high fiber overnight can backfire. Gas and bloating are common when the gut has not had time to adjust.
Consider:
Adding one new fiber rich food at a time, such as an extra serving of vegetables or a piece of fruit
Choosing whole grain bread or oats a few days a week, then building from there
Paying attention to how your body responds and adjusting the pace
Add a bit of gentle movement after meals
Staying seated for long stretches after eating can make the stomach feel heavy. Light activity helps the muscles of the digestive tract do their work.
Ideas that can help:
A short walk down the hallway or around the garden
Standing to wash a few dishes or tidy the table
Simple seated stretches to get the upper body moving
If certain foods regularly leave you bloated or uncomfortable, keep a simple note for a week or two. Patterns often appear quickly. Bring those notes to your doctor if symptoms are frequent, severe, or new.
For many seniors in memory care Lakewood, a combination of slower eating, steady hydration, gradual fiber changes, and a bit of movement is enough to turn mealtimes back into something to look forward to instead of something to recover from.
Stretching Your Food Budget: Simple Meal Planning Tips for Seniors
Eating well does not have to mean spending more. With a little planning, it is possible to build meals that are both nourishing and gentle on the wallet. For many older adults in senior apartments Lakewood, a basic meal plan can ease stress around shopping, reduce waste, and make it easier to sit down to something satisfying each day.
Let the seasons guide your menu
Produce that is in season is usually fresher, more flavorful, and kinder to your budget. In the fall, that might mean:
Squash such as butternut or acorn
Sweet potatoes and carrots
Apples and pears
Cabbage and hearty greens
These ingredients can be roasted, simmered into soups, tossed into salads, or used as simple sides. A tray of roasted vegetables, for example, can serve as a side one night, be added to grains the next day, and fill a wrap later in the week. Seasonal choices keep meals interesting in memory care without requiring fancy recipes.
Choose proteins that work hard for the cost
Protein is important for maintaining muscle and staying full, but it does not have to come from pricey cuts of meat.
Consider rotating:
Eggs
Beans and lentils
Canned tuna or salmon
Peanut butter or other nut butters
A pot of lentil soup, a chickpea salad, or scrambled eggs with leftover vegetables can become regular “go to” meals. One resident shared that making a large batch of lentil soup on Sunday gives her several quick lunches during the week, saving both time and money.
Stock up smart on pantry basics
Buying some staples in larger quantities can lower the cost per serving. Items that usually store well include:
Rice, oats, and other grains
Dried beans or lentils
Pasta
Canned tomatoes, beans, and vegetables
Keeping these on hand means you can build meals around what you already have instead of feeling like you must start from scratch each time. Just be mindful of storage space and choose sizes you can realistically use before the quality declines.
Plan for leftovers on purpose
Cooking once and eating twice is one of the easiest ways to stretch a food budget. When you prepare a meal, think about how pieces of it can show up again in a different form.
Examples:
Roast chicken can become soup, salad topping, or sandwich filling
Extra roasted vegetables can be folded into omelets, grain bowls, or wraps
Leftover rice can be turned into a simple stir fry with whatever vegetables are on hand
Keep planning simple and kind to your energy
Meal planning does not need to be complicated. A helpful approach is to:
Pick two or three breakfasts you enjoy and rotate them
Choose three main dishes for the week that share ingredients
Write a short list before shopping so you focus on what you truly need
If you live in a community setting like senior living Lakewood, you can build your personal snacks or breakfast around what is already provided at main meals.
With a bit of thought at the start of the week, you can sit down to meals that feel both satisfying and sensible, without feeling like you are constantly counting pennies or going without.
Safeguard Yourself Against Identity Theft
Identity theft is the illegal use of a person’s Social Security number, credit card or other personal information to commit a crime. According to a report from Javelin Strategy & Research, identity fraud and scams cost Americans $47 billion in 2024, and this is likely only a fraction of the true cost as these crimes are often not reported. Given these shocking numbers, financial service providers and consumers should be as vigilant as ever about protecting personal identifying information.
Although financial institutions are doing what they can to protect our personal information from those who wish to fraudulently use it, we can also take steps to protect ourselves. The first tip is to never give your bank account and Social Security numbers to people over the phone. Many scammers claim to be from your bank or a government entity and tell the person they are trying to protect them, when in fact they are doing the opposite. Remember the Social Security office or your bank is not going to call you and ask for your number.
Another way to prevent identity theft is to not reply to phishing emails. These types of emails or text messages can contain official looking logos and promise free services or goods, lottery prizes or government grants. Others may tell you there is a problem with your bank or another company and they need information to settle the account.
The US Government Office of Justice Programs says in the event of having your identity stolen:
Place a fraud alert on your credit report.
Close out accounts that have been tampered with or opened fraudulently.
Report the identity theft to the Federal Trade Commission.
File a report with your local police department.
They recommend keeping a log of all your correspondence and actions taken to report the incident. This should include dates, names and phone numbers of who you contacted or reported the thief to as well as sending documents via certified mail. Keep a record of any expenses incurred in case you are entitled to restitution when the responsible party is caught.
If you are considering senior living communities in Albuquerque, NM, MorningStar may be your answer. MorningStar of Albuquerque offers residents a lifestyle of comfort, wellness and built-in companionship. Our beautiful home has assisted living suites in a selection of floor plans and a broad range of amenities and services to meet every need. In addition, our Reflections Neighborhood provides specialized care to those with Alzheimer’s and other dementia-related diseases. Please contact us or visit our website for more information.
MorningStar, retirement communities takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest senior living Albuquerque, NM offers.
Tips to Manage Blood Sugar During the Holidays
Holiday meals and gatherings can be a bright spot in the year, but they can also feel tricky if you are keeping an eye on blood sugar in assisted living Lakewood. Tables full of stuffing, pies, and sweet drinks can make it seem like you have to choose between health and enjoyment. The truth usually lives in the middle. With a bit of planning and a few small habits, you can savor the season and still be kind to your blood sugar.
Build a plate that works for your body
Before reaching for breads and desserts, take a moment to shape your plate with balance in mind. A simple guide is:
Half the plate non starchy vegetables such as green beans, roasted Brussels sprouts, carrots, or salad greens
A portion of lean protein like turkey, chicken, or fish
Smaller servings of starchy sides such as potatoes, rolls, stuffing, or sweet casseroles
Vegetables and protein help slow how quickly sugar from starches and desserts enters your system. Many residents in senior assisted living use this approach so they can still enjoy family recipes without feeling like they overdid it.
Treat desserts as small highlights, not the main event
Holiday sweets carry a lot of emotion and tradition. Rather than skipping them completely, think “taste” rather than “portion.”
You might:
Share a slice of pie or cake with someone
Choose one favorite dessert instead of sampling every option
Take a few slow bites, then set the fork down and notice how you feel
Savoring a smaller amount can satisfy a craving while keeping blood sugar changes more manageable. Paying attention while you eat, instead of nibbling mindlessly, often makes less feel like enough.
Let movement work in your favor
Activity after a meal helps muscles use glucose from your blood, which can soften post meal spikes. You do not need a workout. Often, ten to fifteen minutes is enough.
Ideas include:
A slow walk around the block or hallway
Joining a group stroll after the main meal
Light house tasks, such as clearing dishes or tidying the table
Make water part of the celebration
Sweet drinks, alcohol, and coffee can all crowd out simple water. Staying hydrated supports circulation and helps your body handle larger meals.
Practical tips:
Drink a glass of water before the meal begins
Keep a water glass at your place and refill it during conversation
Alternate water with any sweet or alcoholic beverages
Taking small sips throughout the gathering also slows your eating pace, which gives your body more time to register fullness.
For older adults in retirement communities like Morningstar Lakewood and beyond, strategies such as a balanced plate, mindful portions, a short walk, and steady water intake often become traditions of their own. They allow you to enjoy the flavors and the company, while still waking up the next day feeling steady enough to do it all again.
Concerns Seniors Have About Assisted Living
Way too often older adults have anxiety about assisted living that is based on misinformation. While we acknowledge a big change for a senior as it may mean leaving behind a beloved family home, it doesn’t mean an end to their privacy and independence. If the time has come when a parent may be safer and better cared for by the many services offered, adult children can be supportive by getting the facts.
Most communities offer private suites in a range of configurations. At MorningStar of Albuquerque, our two-story building has 48 assisted living suites in studio, one-bedroom and two-bedroom floor plans. Residents have a choice of size and location in well-designed units ranging from 300 to over 700 square feet. Each apartment is ready to move into and with the resident’s own furnishings becomes their cozy sanctuary. If a parent’s fear is losing their independence, let them know the goal of our community is to provide the services needed to maintain their independence and to get them back to living life on their own terms.
Another concern many seniors have about assisted living is they think it is too expensive. The truth is they may not have factored in all of the services and amenities provided by the community. Furthermore, we believe there are financial resources open to them beyond retirement savings and investments. To help explore options, MorningStar retirement homes has partnered with “Financial Concierges” whose agents can educate you on the financial resources potentially out there to help pay for independent living, or memory care.
A person may also be reluctant to move to senior living as they are afraid their family and friends may forget about them. At MorningStar communities, we welcome visits from family and friends and provide adequate parking to ensure easy visits. Moreover, along with their own apartment to host visitors, we have plenty of relaxing, attractive common areas throughout our community both inside and out that are ideal for friendly visits.
Lastly, some adults think community living means they are forced to participate in activities. While MorningStar of Albuquerque has a full array of meaningful and fun activities, no one is forced to participate. However, we do remind a person they will be missed; and our activities are so diverse in interest we think you may find something you will want to do.
To learn more about MorningStar’s assisted living in Albuquerque, NM, please contact us or visit our website to schedule a tour. We look forward to meeting you.
MorningStar has considered it a privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our unique mission: to honor, to value, to invest. Our passionate commitment to serving seniors has proudly earned us a reputation for family satisfaction second to none. Contact us to learn more about the finest senior apartments Albuquerque, NM offers.
Osteoporosis: Recommended and Restricted Dietary Choices
The Medical News Today says 10 million people in the U.S. have osteoporosis, and adults over age 50 are at a greater risk. In fact, 1 in 3 females and 1 in 5 males over 50 suffer a broken bone due to osteoporosis. Combined, osteoporosis or low bone mass affects 54% of Americans. Those with a family history of the disease, low weight, smokers, or drink excessive amounts of alcohol are at higher risk.
Normal bone metabolism is a constant breaking down and rebuilding process that slows with aging, menopause and certain medications. Doctors say diet plays a role in a person’s ability to maintain bone mass and includes foods rich in calcium, vitamin D, and protein. Micronutrients and antioxidants found in fruits and vegetables also increase bone mineral density and help reduce bone loss. Things to avoid include a high consumption of salty foods and caffeine.
Recommendation for females 51 years and older is 1,200 mg of calcium daily. For men, it is 1,000 mg. Calcium is found in foods such as dairy, soy, fish with bones, and dark, leafy greens; and suggestions include oatmeal, sardines, cheddar cheese, nonfat milk, tofu and beans. In order to absorb calcium, our bodies need vitamin D from sunlight or food. Foods with vitamin D include egg yolks, beef livers and foods fortified with D such as milk, orange juice and cereals.
Other studies link protein and calcium to better bone health. Food high in protein includes meat, poultry and fish; eggs, dairy, soy, beans, lentils, legumes; and nuts and seeds.
If you have osteoporosis or low bone mass you should limit your salt. The National Institute of Arthritis and Musculoskeletal and Skin Diseases cautions overconsumption of salt can cause the kidneys to excrete calcium. They say excessive alcohol can also interfere with the body’s absorption of calcium and vitamin D as well as disrupt hormones including elevating cortisol levels that can break down more bone.
Seniors receive the support they need in a vibrant community with MorningStar’s assisted living in Albuquerque, NM. Our beautiful home offers residents a wide range of hospitality and senior care services, luxury amenities, signature wellness programs and a calendar full of activities. Amenities include healthy, delicious meals prepared under the direction of our Executive Chef and served all day in our full-service dining rooms. In addition, our distinct Reflections Neighborhood creates a safe, comforting environment for those living with memory loss diseases. Visit our website to learn more about MorningStar of Albuquerque retirement homes.
MorningStar’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience. Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide the finest senior apartments Albuquerque, NM has to offer. Please contact us or visit our website for more information.
Staying Active with a Little Help from Your Wrist
Checking in on your health does not have to mean long gym sessions or complicated plans. For many older adults, a simple device on the wrist has become a gentle nudge to move more, rest better, and notice small improvements over time. Fitness wearables can turn everyday movement into something you can see and feel proud of, even if your goal is just a few extra steps around the block.
How wearables support daily movement
These devices are designed to keep track of things that are easy to overlook on a busy day in assisted living Lakewood. Most can show:
How many steps you have taken
Your heart rate during rest and activity
How often you have been up and moving
Seeing these numbers in real time can be a quiet reminder to stretch, walk down the hall, or choose the longer route to the dining room. Many people enjoy watching the numbers climb little by little, and they describe it as having a simple, friendly check in rather than a strict coach.
Choosing a device that fits your life
You do not need the most advanced model to benefit. It helps to start by asking what you actually care about.
If you want to see how much you walk, a basic step counter may be enough.
If you keep an eye on your heart health, look for a tracker with a clear heart rate display.
If sleep is a concern, you might like a device that offers simple reports on how long and how deeply you have been resting.
Comfort matters, too in retirement communities. Try on bands to see which feels soft against the skin and easy to fasten. A screen that is easy to read and buttons you can press without strain can make the difference between using the device daily and leaving it on the nightstand.
Turning tracking into motivation rather than pressure
Once your wearable is set up, it can become a playful part of your routine. Some ideas:
Invite family members or friends to compare step counts and cheer one another on.
Notice which days feel best and see how they line up with your movement, rest, and heart rate patterns.
Pay attention to “active minutes,” not just total steps. Gardening, light housework, and dancing in the kitchen often count, too.
For residents in communities similar to senior assisted living Lakewood, wearables have become part of a larger picture of gentle wellness. A glance at the wrist can be a reminder that every bit of movement matters, whether it is a lap around the garden, a few extra trips up and down the hallway, or standing to stretch during a television show.
When Fatigue Disrupts Your Life
You may be one of the millions of Americans who complain about feeling a sense of fatigue that makes it difficult to get on with life. The Harvard Medical school explains there is a distinction between just feeling tired and fatigue, which “includes components that are physical (weariness or weakness), mental (lack of concentration and sharpness), and emotional (lack of motivation or boredom).”
Some of the causes of fatigue may be easier to identify such as lingering symptoms from an illness like COVID or the flu, or side effects from medical treatments like chemotherapy. Even some medications are known to cause tiredness. When fatigue is ongoing and interferes with day-to-day activities, doctors say you should consult with your healthcare provider.
Your doctor can look for things like anemia as it can be a reason for a decline in energy. It occurs when a person’s blood has too few red blood cells, or cells without enough hemoglobin that is used to transport oxygen throughout the bloodstream. Heart disease is another cause of fatigue as it can make the heart pump less efficiently and result in fluid build-up in the lungs. This can lead to a reduction in the amount of oxygen able to circulate into the lungs and heart.
Other causes of fatigue include depression and insomnia that often go hand in hand. However, antidepressants, which are often prescribed to treat depression as well as certain blood pressure medications and antihistamines, can increase tiredness.
Experts suggest consulting a doctor about fatigue related to medical or mental health issues, but there are self-help methods to manage everyday fatigue. The first is to get into the habit of exercising. Next watch what you eat and try to reduce your consumption of fried and over-processed foods. Following a low glycemic diet may help boost energy. Other tips include staying hydrated, reducing alcohol and watching how much coffee you drink each day.
MorningStar Assisted Living of Albuquerque is designed to meet the needs of residents with a range of luxury amenities, senior care, hospitality services, wellness programs, and activities. Our stylish suites come in a variety of contemporary floor plans featuring high ceilings, large windows, handicapped-accessible bathroom and emergency call system. Community amenities include a bistro, fitness center, salon, life enrichment area, theatre/chapel, fireside patios and more. If you are considering senior apartments in Albuquerque, NM please contact us or visit our website for more information.
MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003. We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest senior living Albuquerque, NM offers.
Easy Posture Exercises for Seniors
Sitting, standing, and walking feel very different when your body is well aligned. Instead of tight shoulders and a tired back, you are more likely to feel steady, open through the chest, and less worn out by everyday tasks. Posture is not about being stiff or “perfect.” It is about helping your muscles and joints share the workload in a way that feels kind to your body.
How posture shapes everyday comfort
When the head drifts forward or the shoulders round, certain areas have to work overtime. Over weeks and months, that extra strain can show up as:
Aching in the neck, upper back, or lower back
Shallow breathing that leaves you more easily winded
Fatigue, because your body is always fighting gravity
Improved alignment can ease pressure on the spine, open space for easier breathing, and give you more energy for the things you want to do in assisted living Lakewood.
Simple movements to support better alignment
You do not need a gym or special equipment to help your posture in assisted living facilities. These movements can be done in everyday clothes with a sturdy chair nearby.
Shoulder blade squeeze
Sit tall with feet flat on the floor.
Gently draw your shoulder blades toward each other, as if you are trying to pinch a small object between them.
Hold for three to five seconds, then relax.
Repeat ten times.
This helps wake up the muscles across the upper back that support an open, upright position.
Chin glide
Sit or stand with your shoulders relaxed.
Without tipping your head up or down, gently slide your chin straight back so your ears line up over your shoulders.
You should feel a mild stretch at the base of your skull, not pain.
Hold for a few seconds and release.
Repeat ten times.
This move helps counter the habit of the head drifting forward, which is common when reading or looking at a screen.
Wall arm slides
Stand with your back against a wall and feet a few inches forward.
Place the back of your hands and forearms against the wall, elbows bent.
Slowly slide your arms upward as far as is comfortable, then lower them again.
Keep your ribs gently drawn in so your lower back does not arch away from the wall.
Repeat eight to ten times.
These “wall angels” strengthen the muscles around the shoulders and upper back that help keep the chest open. Residents in communities such as those in senior living Lakewood often enjoy doing these together before walks or group activities.
Bringing posture awareness into the rest of your day
Exercises work best when they are paired with small changes in daily habits.
When sitting, keep both feet on the floor, use the chair back for support, and rest your hands on your lap rather than reaching forward.
When standing, imagine a string gently lifting the crown of your head toward the ceiling while your shoulders soften down and back.
Set a reminder every hour or so to get up, stretch, and reset your position. Long periods in one posture make slouching more likely.
Working on alignment for just a few minutes a day can make walking, reaching, and even breathing feel easier. Over time, these small efforts help you move with more confidence and less discomfort, one tall step at a time.
Memory Care at MorningStar of Albuquerque
If a spouse, parent or another loved one is suffering from Alzheimer’s or a dementia-related disease and the time has come for more comprehensive care, you will want the very best. However, the problem can lie in trying to figure out what is the best, and a good place to start is with a company you can trust.
MorningStar of Albuquerque is part of MorningStar Senior Living, which was founded in 2003 and has grown to 35+ communities in eleven states. Along with assisted living, MorningStar of Albuquerque provides dedicated care in our distinct Reflections Neighborhood designed to meet the special needs of those with memory impairment.
To encourage independence, confidence and a sense of freedom; Reflections Neighborhood uses clear wayfinding that incorporates color and pictures making it easier for residents to navigate hallways and recognize their own room. Warm and welcoming common areas help residents feel right at home. Our all-inclusive care provides a full range of services including senior care as well as meals tailored to the appetites and abilities of residents.
MorningStar’s holistic memory care is delivered by dedicated dementia care specialists through our proprietary program, Lavender Sky. The program embodies the philosophy of everything we believe and strive for in service to our memory-impaired residents as we strive to encourage, engage and respect each individual.
To keep your loved one safe, we also use a technology called Safely You that allows us to detect and prevent falls for memory care residents with (AI) Artificial Intelligence. Moreover, we are close to medical facilities such as Presbyterian Kaseman Hospital and Heights General Medical Center. For your convenience, our extensive services include transportation to and from medical appointments. Please contact us or visit our website for more information about exceptional senior apartments in Albuquerque, NM.
MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Contact us to learn more about the finest senior living Albuquerque, NM has to offer.
Pumpkin and Weight Management: A Cozy Fall Choice for Seniors
Cooler weather often brings a craving for comfort foods, but those dishes can sometimes feel heavy. Pumpkin is a nice exception. It has the warm, familiar taste of autumn while staying gentle on calories and kind to blood sugar. For older adults in assisted living Lakewood who want satisfying meals without feeling weighed down, this bright orange squash can be a useful staple.
Why this fall favorite works for weight goals
A cup of cooked pumpkin has relatively few calories while still feeling hearty. That is because it is:
High in fiber, which helps you feel full longer
Naturally moist, thanks to a high water content
Packed with nutrients instead of empty starch
Fiber slows digestion, supports regularity, and can help keep blood sugar more stable after meals. That combination is helpful for anyone watching weight, appetite, or glucose levels. Many seniors in assisted living facilities notice they feel satisfied with smaller portions when pumpkin shows up on the plate.
Simple ways to enjoy it every day
You do not need complicated recipes to use pumpkin well. A few easy ideas:
Breakfast parfait: Stir plain or Greek yogurt with a spoonful of pure pumpkin, then top with cinnamon and a small sprinkle of granola or chopped nuts. It feels like dessert but offers protein and fiber.
Roasted cubes: Toss fresh cubes with a little olive oil, pepper, and herbs, then roast until the edges turn golden. They make a warm side dish or can be tossed into salads and grain bowls.
Oatmeal upgrade: Add pumpkin to morning oats along with nutmeg or ginger. This creates a creamy, filling bowl that often keeps people full until lunchtime.
Extra benefits beyond the scale
Pumpkins support more than weight. It is rich in:
Vitamin A, which helps with vision and skin health
Vitamin C, which supports immune function
Antioxidants that help protect cells from everyday wear and tear
Potassium, which plays a role in blood pressure balance
Because it fits into sweet and savory dishes, it is easy to rotate through the week without getting tired of it.
Making the most of the season
Whether you live at home or in a supportive senior living Lakewood community, keeping a can or small container of cooked pumpkin on hand can make meals feel special with very little effort. Fold it into breakfast, pair it with supper, or turn it into a light snack. It is a gentle way to enjoy the flavors of fall while supporting steady energy and comfortable weight, one cozy bowl at a time.
Unintended Weight Loss in Older Adults
Doctors explain that a loss of appetite in healthy older adults can be normal; and may just be part of the aging process. However, a decreased appetite resulting in weight loss can be caused by a variety of factors such as cancer and other chronic diseases, medications and even depression.
In addition, seniors who no longer seem to enjoy eating could be having problems with their dentures or cavities and should be checked by a dentist. A lack of exercise and slowing metabolism can also cause a loss of appetite. Some seniors report loneliness and eating alone has caused them to lose interest in food.
A noticeable loss of weight can have serious medical consequences, even death, and may be a sign of a medical problem that should be evaluated and treated by the person’s healthcare provider. Other signs of poor nutrition can include weakness, loss of balance, dehydration, recurring infections, wounds and fever. These symptoms could be caused by a malnutrition disorder, inflammatory disease or even cancer.
If the problem does not appear to be a medical one, experts say there are things we can do to help a loved get more interested in food. To start with, stock their refrigerator with nutritional-dense, ready-to-eat foods. Also, find ways for them to have companionship during at least some of their meals. If it would help, look into a meal deliver service. Moreover, talk to their doctor about replacing a meal with a nutritional supplement drink.
Other ways to encourage seniors to eat is to make food more pleasing. Avoid using sugar and salt to spice up food but rather add a squeeze of fresh lemon or lime to pasta or veggies. Use a splash of balsamic or red wine vinegar to enhance flavors. Remember fixing a colorful plate of food can make the meal more inviting to eat.
At MorningStar of Albuquerque, senior apartemnts, offer seniors carefree retirement years with companionship, predictable budgeting and beautiful private suites. Our all-day restaurant-style dining allows residents to set their own schedule and to join fellow residents in enjoying a meal together. We believe dining is one of the great pleasures of living, especially when enjoyed in community. Breaking bread together offers far more than nutrition. It bonds us as family and friends and is the centerpiece of personal wellness, for through proper diet and healthy choices, food becomes a healing medicine like no other. Please contact us for more information about MorningStar’s assisted living in Albuquerque, NM.
MorningStar has considered it a privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our unique mission: to honor, to value, to invest. Our passionate commitment to serving seniors has proudly earned us a reputation for satisfaction that is second to none. Contact us to learn more about the finest assisted living Albuquerque, NM offers.
Finding Your People Online: Senior Craft Circles from Home
Picking up yarn, paint, paper, or fabric has a way of quieting the mind and waking up the imagination. When you combine that with friendly faces, you get something special. For many in assisted living Lakewood, online craft groups are doing exactly that, turning quiet afternoons into creative, social time without anyone needing to leave the house.
Why online craft circles work so well
Joining a virtual craft space gives you a place to share ideas, ask questions, and show off what you are making. It is less about perfection and more about enjoying the process with others who “get it.”
Some of the biggest benefits for seniors include:
Comfort and convenience: You can join from your favorite chair, at times that suit your energy.
Fresh ideas: People post patterns, tutorials, and suggestions you may never have tried on your own.
Friendly connection: Comments, encouragement, and shared projects help ease loneliness, especially on quiet days.
Getting started in four easy steps
You do not have to be “tech savvy” to take part. A little guidance at the beginning is usually enough.
Pick a comfortable place online
Many craft spaces use Facebook groups, Zoom meetings, or simple forums. If you already use Facebook to keep up with family, that can be a good starting point.
Search with a clear phrase
Type in terms like “senior knitting group,” “over 60 watercolor,” or “gentle craft-along.” You will see choices for different interests, from crochet and quilting to mixed media.
Ask to join
Most spaces are private only to keep out spam, not people. Click “join” or follow the sign up link. Some will ask a few quick questions such as what you enjoy making.
Say hello in your own way
When you are accepted, share a short introduction. Mention what you like to create and whether you are a beginner, returning crafter, or long time maker. Warm responses usually follow quickly.
Making the experience feel personal
Once you are part of a group in assisted living facilities, you can shape the experience so it fits your life.
Share photos of finished pieces or works in progress.
Ask specific questions, such as “How do you keep edges from curling?” or “What paper works best for watercolors?”
Join live craft-alongs or show-and-tell sessions when you can. Seeing faces and hearing voices helps it feel more like a living room gathering than a screen.
Crafting with others, even through a screen, turns a solitary hobby into shared joy. An online circle can offer friendship, fresh inspiration, and a reminder that your creativity still has a place in the world and in the lives of others in senior living Lakewood.
The Link Between Hormone Therapy and Breast Cancer in Seniors
What hormone therapy means in this context
Hormone therapy for menopause typically refers to estrogens, sometimes paired with progestogens for those with a uterus. The benefits can include relief from hot flashes, better sleep, and protection against bone loss. The concern is how certain regimens influence breast tissue over time. Risk is not one size fits all; it depends on dose, duration, age at start, and whether a progestogen is used.
What large studies generally show
Combined estrogen plus progestogen therapy has been associated with a small increase in breast cancer diagnoses that rises with years of use and tends to fall after discontinuation. Estrogen alone, used by women who have had a hysterectomy, shows a more complex pattern in which some analyses suggest neutral or lower risk in certain age groups. Family history, prior biopsies, weight, and alcohol intake also influence baseline risk and must be part of the conversation.
How to personalize the decision
Bring a complete health snapshot to your visit. Include history of breast disease, clotting events, migraines with aura, liver conditions, and current medications. Ask your clinician in senior living to outline options beyond systemic therapy, such as local vaginal estrogen for genitourinary symptoms or nonhormonal agents for hot flashes. Discuss the shortest effective duration and the lowest effective dose, with a plan to reassess at regular intervals.
Questions worth asking:
What is my baseline breast cancer risk given age and history
Which route and dose minimize systemic exposure
How will we monitor response and side effects
What is the exit plan if risks begin to outweigh benefits
Screening and everyday risk reducers
Stay current with mammograms in assisted living Boise based on personal risk and local guidelines. Add breast self-awareness by noting any new lumps, skin changes, or nipple discharge. Lifestyle levers still matter. Keep alcohol modest, build plates around plants and lean proteins, and maintain daily movement with two brief strength sessions weekly. Adequate sleep and weight management also support hormone balance.
Coordinating care across settings
If you split time between clinics or travel frequently, keep a single medication list and imaging timeline. Ask your pharmacy to synchronize refills so dose changes do not create accidental overlaps. For those who enjoy rich social calendars and shared wellness programs in retirement communities, look for classes that combine balance, strength, and stress reduction, since steady routines make it easier to evaluate how therapy is working in everyday life.