Every June, backed by a Congressional health education program, the Men’s Health Network seeks to raise awareness about men’s health issues.

Men are less likely to take initiative in maintaining their health, particularly when it comes to going to the doctor for regular checkups, and preventing chronic conditions. In a recent study by the Agency for Healthcare Research and Quality (AHRQ), men were found to be overwhelmingly more likely than women to have shirked regular checkups, and to end up seeking emergency healthcare.

Men are:
- 24 percent less likely than women to have visited a doctor within the past year
- 28 percent more likely than women to be hospitalized for congestive heart failure
- 32 percent more likely than women to be hospitalized for long-term complications of diabetes
- 24 percent more likely than women to be hospitalized for pneumonia that could have been prevented by getting an immunization

The easiest and simplest way to take care of yourself and those you love is to actively engage in health care to stay up to date on your regular check-ups, including screenings, physical exams, and immunizations.

For men over 70, the CDC and AHRQ recommend regular screenings including:
- an annual physical exam, including blood pressure screening
- screening for testicular cancer, including monthly self exams
- screening for prostate cancer
- screening for lipid disorders
- annual electrocardiogram
- screening for coronary heart disease
- vision and hearing examinations
- screening for bone health and osteoporosis
- screening for depression
- screening for dementia and Alzheimer’s disease
- remaining up to date on immunization schedule

Based on previous results and/or risk factors, doctors might recommend additional screenings, including colorectal screening and screenings for skin cancer, oral cancer, lung cancer, and sexually transmitted disease

For tips to stay healthy at any age, visit AHRQ’s recommendation page. At AlmaVia of San Francisco, we are committed to helping all our residents live healthy, happy lives. For more information about our services, visit AlmaViaofSanFrancisco.org or call 415-508-5500.

Sleep is vital to your overall health. If you’ve ever had even a single night of bad sleep, you understand how frustrating it can be. But the effects of sleep insufficiency go beyond yawning and feeling cranky. People who experience a regular lack of sleep quality are more likely to suffer from diabetes, depression, and other chronic diseases. If you’re having trouble getting your recommended seven to nine hours a night, read on.

First off, know that you’re not alone. Sleep problems are very common, especially among seniors and those who take care of them. As we age, the deepest stage of sleep—slow wave sleep—shortens and can even disappear completely from sleep cycles. So, the older you get, the more likely you are to wake up multiple times in a night.

Overall sleep duration shrinks as we age as well, with 70 year olds catching an average of just 6.6 hours per night. Here are a few ways you can make these hours of sleep as restful as possible.

Exercise: When you’re tired during the day, the thought of exercising can seem absurd. However, physical activity is one of the best things people of any age can do to help improve sleep quality. You don’t have to exhaust yourself with strenuous activity. Studies have shown that even taking a walk every day or stretching before bed can do wonders for your sleep patterns.

Limit nap-time: If you’re yawning by noon, it can be tempting to catch up with a mid-day snooze. But beware of the nap—it can start a vicious cycle where you end up stealing sleep hours away from the nighttime. Seniors in particular should try to limit naps to no more than 30 minutes during the early afternoon.

Cut back on the coffee: Even if you’re a regular coffee drinker, caffeine affects your body for far longer than you suspect. Try to limit your coffee intake to the morning hours. If you wake up several times a night just to go to the bathroom, cut down on liquids and snacks after dinner to reduce nighttime interruptions.

Sleep-friendly snacks: Absolutely need a nibble before you head to bed? Foods like bananas, toast, crackers, and oatmeal can do the trick. They’re rich in carbohydrates and potassium, which help produce sleep-inducing brain chemicals.

Create a zone: If your body is tired but your mind is keeping you awake, consider developing a relaxing night-time routine. This means setting aside time to let your mind slow down before sleep. Put away the bills, your schedule organizer, and your laptop for at least half an hour before you even get in bed. Likewise, make sure your bed and your sleeping environment are free from stressors—that means no sleeping with your phone by your pillow! Most people sleep best where it is cool, dark, and quiet.

Still having trouble sleeping? Consider contacting your physician with questions about sleep disorders. For more information about sleep disorders, sleep health, and sleep safety, visit the National Sleep Foundation’s website.

From everyone at AlmaVia of San Francisco, sweet dreams!

The question might seem obvious—between the delicacy of the subject, underlying family issues, and the cost, caring for an elderly loved one can provide a lot of fodder for family tensions. At the heart of every argument, however, there are some simple sources of conflict. Once you understand them, it’s easier to overcome the struggles and work to provide the best care possible.

You see the same picture in different ways.
Adult siblings and other family members don’t always see senior care in the same way. You might disagree about how much care a family member needs—or if they need care at all. When your opinions are wildly different, it’s time to seek outside guidance. The objective opinion of an expert like a family doctor or a visiting nurse can go a long way in assessing the level of care your family member truly needs.

Old issues resurface.
If you and your siblings bickered often as children, you may have thought you were past that as adults. But that’s not always the case. In high-stress situations like caring for an elderly parent, the family dynamics of the past might find their way to the present. While a perfectly harmonious family isn’t realistic, this is a situation in which you should take the high road. Set an example of dignity and do your best to avoid bickering.

One family member does all the heavy lifting.
If one family member lives closest to the senior in question, they might find themselves with the majority of the responsibility, which can breed resentment. Honesty is key here. If you are the one shouldering the responsibility, be clear and specific about the help you need and the challenges you may be having. On the other side of the equation, if you live far away, you might feel shut out of your elderly family member’s care. Be open about the care and resources you can offer, and about your desire to be involved.

Finances are a tender topic.
Senior care is expensive, and it’s often the #1 topic of disagreement between family members. This is another scenario where open communication is key. First, establish a realistic cost of care. Then have an open discussion of how much each family member can contribute. This is different for each family. If you can’t reach a consensus, seek outside mediation. Elder care mediators and senior living advisors are familiar with nearly every scenario possible, and can help untangle even the most complicated financial disagreements.

Difficult decisions result in conflict.
Arguments are not unusual when making decisions about assisted living, end-of-life care, and inheritances. The best solution is early prevention—ensure that your elderly loved one makes their own legally-binding decisions. Make sure they’ve drafted a living-will, healthcare directive, and have designated a healthcare proxy—and then respect their wishes.

When family members put aside their differences and work towards a common goal—providing the best possible care for their loved ones—they can overcome the challenges of senior care. For information about senior living, family mediation, and more, call AlmaVia of San Francisco at 415.508.5500 or visit almaviaofsanfrancisco.org.

Visiting an elderly loved one can be stressful. You may be unsure of what to say or do, or how to interact with someone living in a senior community. If the senior you’re visiting has dementia or Alzheimer’s disease, you may feel worried about how to navigate conversations. However, visits are great opportunities to banish loneliness, form new bonds, and learn new things about one another.

Before you visit, consider your senior’s routine. They may be most comfortable if you visit in the morning, or during a meal. Don’t be afraid to ask your senior or their living community ahead of time to ascertain when the best time would be.

If you feel self-conscious about how to act, take it one step at a time. Treat your visit as a gift to your senior, and don’t let any awkwardness slow you down. Your loved one may seem very different from how you remember them. They may look different, or act differently. This is okay. Go in with realistic expectations.

Once your visit has begun, focus on warmth and connection. Your loved one may not be able to carry complex conversations, and they might not recall special moments you’ve shared in the past. However, this isn’t the heart of your relationship. Greet them warmly, make eye contact, and communicate directly and openly. You can help create lasting impressions of comfort and happiness for your senior, simply by sharing some compassion and friendliness.

Special can be simple. Don’t worry about planning ahead with elaborate topics, trips, or entertainment. The visit should be easy and comfortable, rather than overwhelming. Sometimes items like favorite music, photographs, or a treat like tea or snacks can help you both focus on some simple enjoyment. Rather than going on a complicated trip, check if your senior wants to enjoy the spring weather in the community’s patio or garden. Consider timing as well. Short and sweet visits can often be more enjoyable and comforting to you both, rather than lengthy visits that can sap energy.

Remember—like everyone else, your elderly loved ones appreciate visits and reminders that you love and care for them. When you remind yourself that visiting your loved ones is about sharing moments of warmth and connection, the stress and uncertainty will melt away!

Visiting your senior loved one at AlmaVia of San Francisco is easy, and fulfilling for you both. For more information about our senior care services, visit almaviaofsanfrancisco.org or call 415.508.5500.