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.

Too Much, Too Little
Everyone deserves a little indulgence, especially seniors who are retired and finally relaxing after long years of work. But if their house is full of pricy new appliances, furniture, art, or if they’re eating out often at the most expensive spots in town, they may be spending out of control. In extreme cases, a sudden change in purchases or expenses can be a sign of impaired judgment.

On the other hand, not all issues with senior finances are issues of overspending. If your loved one complains about not having enough money, or if they retreat and isolate themselves rather than spend money, pay attention. This may not be a sign that money is actually tight, but that the finances are just too much for them to navigate on their own.

Unopened Mail, Unanswered Calls
When you visit your loved one, are there piles of unopened mail lying around? Mortgage statements, credit card bills, even utilities and notices from Social Security can all be languishing in those piles. As seniors age, the monthly task of paying bills can become overwhelming, especially if money is scarce.

If you’re worried about your senior’s financial situation, see if you can look at their phone records, which sometimes appear on bills. If they’re having trouble, there will surely be calls from creditors, bill collectors, or services seeking back wages that have been forgotten by your loved one.

Mind & Body
Does the person you’re caring for seem forgetful or dismissive about cash? Do they open their wallet and are surprised that it’s empty? If this happens often, or if you see checks or pensions laying around without being deposited, they might be struggling with the focus and memory aspects of managing their finances.

Physically too, seniors may run into difficulties managing their money. For example, paying bills by mail can be difficult for those with arthritis, calling the bank can be frustrating for those with hearing loss, and if leaving the house is a chore, they may forgo trips to the ATM or the bank.

Know Your Scams
Unfortunately, older adults are particularly susceptible to scam artists and telemarketers. Some of these con artists specifically target older adults who appear vulnerable. If you see solicitations for investment schemes or timeshare vacation homes, or if your loved one speaks enthusiastically about new investments, it isn’t irrational to feel wary.

At AlmaVia of San Francisco, we understand that striking a balance between financial independence and financial security can be difficult for seniors and their loved ones. For more information on how we can help seniors manage daily living activities, call 415.508.5500.

Arthritis can take many forms. The most common type, osteoarthritis, is characterized by the breakdown of joint cartilage, usually due to general wear and tear. Rheumatoid arthritis, a condition marked by inflammation of the joint, is the second most common.

Arthritis can be debilitating. As the leading cause of disability in the United States, arthritis is actually a more frequent cause for limited activity than heart disease or cancer. The increase in prevalence of risk factors like obesity means that by 2030, an estimated 67 million Americans will have arthritis.

Arthritis is treatable. The various forms of arthritis are surrounded by pervasive myths about being untreatable, but arthritis is both preventable and manageable. Lifestyle changes like weight loss and exercise work as both prevention and treatment. Arthritis pain can be treated with medication, and with alternative therapies like hot and cold treatment, vitamin supplements, and meditation.

If a senior close to you struggles with arthritis, you can help them by learning about arthritis management. From movement therapy to arthritis-friendly products, there are many ways to ease pain and increase accessibility for those with the condition. Remember, one of the quickest ways to brighten someone’s day is to spend time with them! For more information about arthritis prevention and treatment, visit arthritis.org.

At AlmaVia of San Francisco, we do everything we can to make daily living easier for our residents who suffer from disabling conditions such as arthritis. Please call 415.508.5500 or visit almaviaofsanfrancisco.org to learn more about our services.

Caregiver burnout isn’t like having the flu or a headache—caregivers don’t always notice it, even when they’re struggling deeply. Being honest with yourself and others is paramount. Look at the following signs, and consider whether you or a caregiver you know is reaching the point where they care too much.

Caregiving has become your identity.
If you’re the primary caregiver for a loved one, others might assume that you’re the go-to for all tasks. But the entire burden of responsibility can be too much for one caregiver to handle. No matter how much you enjoy caregiving, everyone needs a support system that will pitch in.

The rest of your life has faded into the background.
When was the last time you went out with friends? Or even heard from them? If your old circle feels miles away, it might be because you’ve turned them down so often, they figured you’re not interested. Don’t let your social life suffer in the wake of your caregiving.

You can’t remember the last break you had.
Likewise, if you can’t remember your last day off, you’re overdue. It doesn’t need to be a three week island getaway. Sometimes, a day off with old friends goes a long way in rejuvenating a tired caregiver. If you think you have no time for a break, for friends, or for hobbies, consider it a red flag. Everyone needs an outlet.

You’re feeling it—emotionally and physically.
Caregiving is tough, and no one expects it to be a breeze. But if you can’t remember the last time you felt happy, or even found some simple pleasure in your work, you’re at risk for caregiver burnout. Even if we complete the day-to-day tasks of caregiving, we’re unable to provide the compassion, patience, and connection that’s at the heart of caregiving, if we don’t feel compassionate, patient, or connected with ourselves.

Caregivers often feel guilty spending time on themselves rather than on their ill or elderly loved ones. Remember that part of providing the best care possible is taking care of yourself!

For information on how to avoid caregiver burnout, including services like respite care, call AlmaVia of San Francisco at 415.508.5500 or visit almaviaofsanfrancisco.org.

When you need a break, here are a few ideas:

1. Friends and Family. When you ask for help from family or friends, you won’t just get a break. They’ll also better understand what your loved one needs, and what you need as well. Plus, the senior receiving care will enjoy receiving comfort, support, and company from another trusted person.

2. Caregiver Co-ops. Do you know any other caregivers who struggle to find time for themselves? Look into caregiver co-ops. These organized groups give members a way to help each other, and in turn, get some time off. Plus, it helps build a community between caregivers and those who receive care.

3. Elder Companions. An elder companion can prepare meals and help around the house with laundry and food preparation. But above all, they’re a social companion for the person you care for. Sometimes companion care is covered by Medicaid or Medi-Cal, or it can even be free if arranged by local volunteers. Often this respite care will free up an afternoon or day for you to relax and recharge.

4. Personal Care Assistants. They’re similar to elder companions, but they can also help seniors with bathing, dressing, toileting, and grooming. While they can’t provide medical services, they can help keep track of prescribed medications. You can hire a personal care assistant by the hour or by the day.

5. Adult Day Services. Do you think the person you care for could benefit from meeting other seniors and building a community? Then adult day services might be the right fit for respite care. Some provide health monitoring, and they all offer social activity and a safe, supervised environment for seniors to meet and enjoy time together.

6. Veteran’s Administration. Is the loved one you care for a veteran, or are you a veteran who is caring for an aging spouse? Don’t forget to look into Veteran’s Administration programs, which range from adult day healthcare centers to home-based care and health-aide programs. The VA provides qualified veterans with up to 30 days of respite care each year. Get in touch with your local VA office for more information.

7. Assisted Living. These communities aren’t just for long-term residents. Many offer room and board for older adults who need help with everyday tasks, in time frames ranging from partial days to several weeks. In this environment, a caregiver is always close at hand for the senior. Plus, it’s a commitment-free way for potential residents to see whether a community is a good fit for them.

AlmaVia of San Francisco is pleased to provide respite care services, at several levels of care. For more information, visit almaviaofsanfrancisco.org or call 415.508.5500.

Wholesome eating: The basic tenets of good nutrition hold true for seniors. Focusing on fruits and vegetables is a good start, followed by lean protein (don’t forget alternative sources like beans, eggs, nuts, and seeds), whole grains, and plenty of calcium to maintain bone health.

Reduce and add: As we age, we sometimes need more of one thing and less of another. Reducing sodium is a good idea, to help prevent water retention and high blood pressure. Adding fiber will help you avoid constipation, lower the risk of chronic disease, and feel fuller longer. Introducing one change at a time can make this transition easier. Start with removing the salt shaker from your table. Switch to buying high-fiber fruits and veggies when you go grocery shopping.

Changing flavors: Taste and sense smells diminish with age, so food may taste different. Seniors tend to lose sensitivity to salty flavors first, but over-salting food to compensate is unhealthy. Use herbs and spices to keep food interesting. Since seniors retain the ability to taste sweet flavors the longest, they might be tempted to overindulge their sweet tooth cravings. Turn to naturally sweet food like fruit, or veggies like yams.

Keep going: Eating well-balanced meals throughout the day is the best way to avoid sugar crashes or mid-afternoon tiredness. Don’t forget to drink plenty of water, too. Seniors are especially susceptible to dehydration. Sometimes a simple reminder helps, like a note on the fridge to sip some water.

Join a friend: Seniors can find eating alone to be lonely. When you enjoy mealtimes, you’re more likely to eat better. Making a date with family or friends, joining a senior meal program, or eating in the dining room at your assisted living community can help.

Develop good habits: Eating healthy is a commitment, but it doesn’t have to be a difficult one. Keep yourself on track by making it easy. Ask for help if you need a hand in shopping, cooking, or planning meals. As soon as boredom strikes, try something different. If you’re new to cooking, leaf through easy cooking recipes, or watch some cooking shows for inspiration. Keeping things simple will also make them fun. When it’s time to eat, set the mood by setting the table nicely instead of eating in front of the TV or at the counter.

Remember, check with a doctor before making any drastic changes to your diet. If you have a specific medical condition, check with your doctor to learn about specific foods you should include or avoid.

No matter your age, you can start making positive changes to your eating habits today. Eating well will help you stay healthy and feel good, both now and in the years to come. At AlmaVia of San Francisco, we make an effort to serve healthy, fresh meals in social settings for our residents. For more information, visit almaviaofsanfrancisco.org or call 415.508.5500.

Studies from Yale Medical Group and University of Southern California show that people who maintain close friendships live longer, and even the most simple social interactions help protect us against illness by boosting our immune systems.

The benefits of being social may include:
- Potentially reduced risk for cardiovascular problems, some cancers, osteoporosis, rheumatoid arthritis, and Alzheimer’s disease
- Lower blood pressure
- Reduced risk for mental health issues such as depression

Conversely, social isolation poses many risks for seniors, including:
- Feeling lonely and depressed
- Being less physically active
- Greater risk of developing illnesses, and greater risk of death

If the senior in your life is already isolated, it may be hard to know where to start. Some may feel nervous and shy at the prospect of making new friends. Staying in touch with friends and family is important to seniors. If they’re geographically removed, make sure to speak often using the phone, Skype, or email. Seniors can build new connections by volunteering, or joining a group focused on activities they enjoy. Joining a book club or taking a class to learn how to knit, paint, learn a new language, or trying a new hobby are all ways to meet new people. If they’re unsure where to find these activities, a senior center is a great place to try new things with other seniors.

At AlmaVia of San Francisco, we cherish the friendships that grow between residents, as well as between residents and their caregivers. We offer countless daily opportunities for social interaction. For more information, visit almaviaofsanfrancisco.org or call 415.508.5500.

Artichokes – They may look intimidating, with their thick pointed leaves, but the central heart and soft petal bases of artichokes are delicious and nutritious. They are rich in potassium, dietary fiber, and vitamin C.

How to cook: You can steam, boil, or even microwave the vegetables. Eat plain, or use the tender vegetable in soups and casseroles. You can also cream the heart for a delicious dip to eat with whole-wheat crackers.

Asparagus – Another spiny vegetable, asparagus comes in over 20 different varieties, from green to white to even purple. It’s packed with vitamins, including Vitamins K, B folate, C, and A. The vegetable is also rich in calcium, magnesium, and zinc.

How to cook: You can do almost anything with asparagus, from stir-fry and grill, to puree into soup. If you want to keep it crunchy, asparagus is also delicious eaten raw in a salad.

Avocados – It’s true that avocados have a high fat content, but don’t be scared away—not all fat is bad for you, and the monounsaturated fat that dominates the avocado’s nutritional profile can help lessen your LDL cholesterol level. That’s not all—gram per gram, avocados have 35% more potassium than bananas, and are also rich in B vitamins and fiber.

How to cook: Avocados shine in both savory and sweet dishes. Include diced avocado in salads or sandwiches, or eat one on its own, sprinkled with lemon juice. More adventurous avocado-eaters might enjoy them in milkshakes or fruit smoothies.

Broccoli – This vegetable may get a bad rap with picky eaters, but just one cup of steamed broccoli contains super healthy amounts of Vitamin C, K, A, plus folate, dietary fiber, manganese, and calcium. So eat up! Studies have shown that those who eat diets high in cruciferous vegetables like broccoli have a significantly lower risk of developing certain cancers.

How to cook: Broccoli is incredibly versatile, and can be eaten raw or cooked. To retain most of the nutritional value, don’t cook it beyond light steaming.

Kumquats, Oranges, and Tangerines – Even though these citrus fruits vary in size and flavor, they share some great health benefits. They’re incredibly high in Vitamin C and B6, and also include healthy doses of potassium and other minerals. They go a long way in satisfying sweet tooth cravings while still delivering health benefits.

How to cook: Simply slice, and eat! Juices may be tempting, but to get the full benefits from the fruit, it’s best to eat them fresh and raw.

At AlmaVia of San Francisco, we’re dedicated to preparing fresh, healthy meals for our residents. For more information, call 415-508-5500.

Exercise is key. 30 minutes of exercise almost every day is ideal, but don’t let this overwhelm you. What’s essential is staying active. Most of us can achieve this easily just by sneaking more physical activity into our daily routine, whether it’s taking the stairs, walking instead of driving, or going for a short walk.

Bad habits begone! If you smoke, it’s time to quit. It’s not easy, but you can do it. Organizations like the American Cancer Society and SmokeFree.gov have great guides and resources to help you start.

Healthy and yummy—it is possible! Fresh fruits and veggies line the path to a healthy heart. They have plenty of fiber, which is instrumental in keeping down inflammation of the arteries. Limit your saturated fats, salt, and foods with high cholesterol, like fatty meats. You’ll be surprised by all the delicious things you can eat that are also great for your heart!

Get expert advice. Go to your doctor for regular check-ups to monitor your overall health, not just your heart. Regular check-ups include a review of your blood pressure, cholesterol level, and risk for diabetes. If you’re at risk or already have heart disease, there is medication to help you boost your heart health.

Minimize stress. This isn’t easy, especially if you’re worried about your health already! Finding healthy outlets—including the aforementioned exercise—can help you reduce stress and minimize your risk for heart disease.

Be aware. Knowledge is power, and knowing the signs of a heart attack can save lives, including your own.  Symptoms of a heart attack include chest pain, shortness of breath, jaw pain, neck pain, and sudden weakness or lightheadedness. If you feel these symptoms, or notice them in others, immediately call for an ambulance.

Take time to review your heart health and consider the lifestyle improvements you can make. Show how much you care by talking with the seniors you know about heart health, and the changes you can make together.

At AlmaVia of San Francisco, the health of our residents is of utmost importance. To learn more about our services, call 415-508-5500 or visit almaviaofsanfrancisco.org.

Seniors can benefit greatly from exercise, but before they get started, it’s important they check in with their physician. No matter your age, it’s best to begin slowly and discover your limits since over-exercising can cause serious damage.

Strength
These exercises help maintain your muscle tone, build new muscles, and can improve your blood sugar and metabolism.

Arm raises: Sit in a chair with your back straight and your feet flat on the floor. Raise both of your arms to shoulder level. Hold the position for one second, and then slowly lower your arms. Repeat 8 to 15 times.

Knee flexions: Stand straight, holding onto a table or chair for balance. Slowly bend one knee as far as possible, so your foot lifts behind you. Don’t move your upper leg at all, bend your knee only. Hold the position for one second, then slowly lower foot. Repeat with other leg.

Balance
A well-developed sense of balance is key in preventing falls.

Side leg raises: Stand straight, holding onto a table or chair for support. Slowly lift one leg to the side, 6 to 12 inches out. Keep both legs straight. Hold the position, then slowly lower leg. Repeat with other leg.

Simple Steps: Walk heel-to-toe, or stand on one foot (use a table or chair for support if needed).

Flexibility
Stretching can increase your freedom of movement. Always warm up before doing any stretching. A mild pulling sensation is normal during stretching, but it should never cause pain. Sometimes, stretching is simple as slowly extending and moving your limbs and joints.

Tricep Towel Stretch: Hold one end of a towel in your right hand. Raise and bend your right arm to drape towel down back. Keep your right arm in this position. Using your left hand, reach behind you and grasp the bottom end of the towel. To stretch, climb your left hand slowly up the towel, pulling your right arm down. Continue until your hands touch, or as close as you can comfortably go. Repeat by reversing hands.

Endurance
When you need to increase your heart rate and breathing, endurance exercises are the way to go. Starting slowly with cardio exercise is absolutely essential to your safety. Walking, swimming, and garden work all qualify as moderate cardio exercises for older adults. Remember to stretch beforehand, hydrate yourself, and to dress appropriately for warmth or cold.

At AlmaVia of San Francisco, we value the physical, emotional, and mental benefits that exercise provides. That’s why we offer activities for every ability level. For more information, visit almaviaofsanfrancisco.org or call 415-508-5500.