While you enjoy the sunny afternoons, don’t let the sun catch you or the special senior in your life with your guard down. Protecting yourself from the sun is incredibly important. Skin cancer is the most common of all cancers, and overexposure to sunlight can increase your risk of developing cataracts. Even milder sun ailments like sunburn and dehydration can be unpleasant. Remember these tips to protect yourself and your loved ones from the sun and heat.

- Wear sunscreen and lip balm with a sun protection factor (SPF) of 15 or higher that protects against UVA and UVB rays. As we age, our skin’s ability to repair sun damage declines, so this is incredibly important. Try to apply sunscreen about an hour before going out, and reapply every two hours.
- Cover your skin with hats and long sleeves. A hat with a broad brim and clothing that is closely-woven provides you with your own portable bit of shade.
- Wear sunglasses that have at least 99 percent UV absorption. This will protect your eyes from bright light and wind, in addition to protecting you from increased risk of developing cataracts. Sunglasses that wrap around protect your eyes from all angles.
- Protect yourself from the sun even on cloudy days. The sun doesn’t feel as hot when its cloudy, but the UVA and UVB rays still shine down and get absorbed by your skin.
- If you’re particularly sensitive to heat, avoid going outside during the hottest hours of the day, and seek out air-conditioned environments.
- Remember to drink plenty of water. Feeling thirsty isn’t actually a reliable indicator of dehydration—by the time your brain signals thirst, your body may already be dangerously dehydrated. Eating fresh fruit and vegetables can help you keep hydrated.

As long as you take protective measures, spending time in the sun can be a blast. Enjoy the warm weather!

Families play a vital role in the well-being of seniors with memory loss and dementia. Emotional, social and developmental support cannot be found just through dedicated and skilled care. Family-centered care helps maintain the dignity of both individuals and their families.

By ensuring that families stay involved in the care of their loved ones, family-centered care allows patient and family perspectives, including values, beliefs and cultural backgrounds to be incorporated into the planning and delivery of care. Family-centered care also enables a strong base for communication in which health care practitioners share information with both patients and their families. In the case of memory care, it’s incredibly important that families receive timely, accurate information about their loved ones.

If someone in your family has memory loss or dementia, you and the rest of your family also require compassionate care as your family changes. The best care is available when residents, their families, staff and the surrounding community work together to build a warm, intimate environment that celebrates the dignity and individuality of each resident, while upholding the family networks that love and care for them.

AlmaVia of San Francisco is proud to provide family-centered care, and strives to meet the needs of residents, families and staff. For more information about our programs, visit http://www.almaviaofsanfrancisco.org.

The National Osteoporosis Foundation uses the month of May to spread awareness about osteoporosis. The disease is often preventable and manageable, and information is the first step towards ensuring good bone health.

Although lifestyle changes can often prevent osteoporosis, it is still a common disease. Estimates suggest that half of all women and up to one in four men older than 50 will eventually break a bone because of osteoporosis. Breaking a bone, especially when you’re older, is serious and can be very painful.

Detecting osteoporosis is difficult without a bone density test. It is important, once you’re older, to have your bone density tested every few years, or more often if your tests score low in density.

Luckily, osteoporosis prevention has much in common with many things we consider important to our general health. Getting enough calcium, vitamin D and regular exercise is important for your bones. Eating fruits and vegetables, in addition to having many other health benefits, can also help prevent osteoporosis. Treatment for osteoporosis can vary based on sex and age, but medication and nutritional intervention have both been shown to be effective.

Bone health is important, no matter your age. This May, speak with the seniors in your life about the importance of good nutrition and bone density scans, and make sure to examine your own health habits to see how you can further prevent osteoporosis.

At AlmaVia of San Francisco, we provide residents in our Assisted Living program with reminders and transportation so they are able to keep their regular doctor’s appointments—critical to maintaining good health.  For more information on our Assisted Living program, please call us at (415) 508-5500, or by email at info@almaviaofsanfrancisco.org.

Sleep problems are common, especially among seniors and those who take care of them. As we age, the way we sleep changes. The deepest sleep, slow wave sleep, becomes shorter and more elusive. By the age of 70, nighttime sleep shrinks to an average of just 6.6 hours per night. Here are a few tips that might help seniors get a better night’s sleep—and can help you catch a few quality z’s as well.

First of all, if the senior in your life is able to exercise, keeping physically active is one of the best things people of all ages can do to help them sleep at night. Even taking a walk every day can help. Studies have shown that doing some light stretching before bed improves sleep as well.

When you’ve slept badly, it’s tempting to doze in the middle of the day. Especially among seniors who aren’t very active during the day, naps can steal sleeping hours away from the nighttime. Try and limit naps to no more than 30 minutes during the early afternoon.

Eating a light evening meal and cutting down on liquids during and after dinner can also help reduce middle-of-the-night trips to the bathroom. Coffee can help you feel alert during the day, but consuming too much can leave you wide-eyed when it’s time for bed. Comforting foods like bananas, toast, or oatmeal are actually beneficial as late-night snacks before bed—the carbohydrates and potassium help release sleep-inducing brain chemicals.

Troubled sleepers of all ages can benefit from developing a calming nighttime routine that is free from worrying tasks. Leave stressful tasks like filling out insurance forms or organizing schedules for other times of the day. When you try to move directly from an involved activity to sleeping, it’s no surprise that it takes a while for your mind to slow down! Instead, take some time to relax before bed, and create an environment that is slightly cool, quiet, dark and comfortable for the best sleep.

For more information about sleep disorders, sleep health and sleep safety, visit the National Sleep Foundation’s website at http://www.sleepfoundation.org/.

Easter is the central feast in the Christian liturgical year. Easter Sunday celebrates the resurrection of Jesus three days after his crucifixion. The holiday also marks the end of Lent, a forty-day period of fasting, prayer and penance. Religious celebrations include a complex Easter Vigil that begins on the Saturday before Easter Sunday. Secular celebrations include the coloring of hard-boiled eggs, playing games with eggs such as egg-rolling and egg-hiding, and giving children baskets of candy, (delivered by the Easter Bunny, of course!). This year, Easter takes place on April 8th.

Passover is a Jewish holiday and festival that commemorates the story of Exodus, in which the ancient Israelites were freed from slavery in Egypt. It is said that when the Israelites were freed, they fled in such a hurry that they could not wait for bread dough to rise or leaven. Observant Jews remove all chametz (leavening) from their homes for the duration of the holiday, which lasts seven or eight days, and replace it with matzah, a flat unleavened bread. On the first night of Passover, it is traditional to gather with one’s family for a special dinner called a seder, during which the story of Exodus from Egypt is retold and symbolic food is eaten. This year, Passover lasts from sunset of April 6 to nightfall of the 13th or 14th.

April is also a month to celebrate nature, with both Arbor Day and Earth Day celebrated. On Arbor Day, planting and caring for trees is encouraged. The first Arbor Day was held on April 10, 1872, and an estimated 1 million trees were planted that day. Arbor Day always takes place on the last friday in April. This year, it’s observed on April 28. Earth Day is intended to inspire awareness and appreciation for the Earth’s natural environment. This year, the Earth Day Network urges everyone to “pledge an act of green,” whether it’s to eat more whole plant-based foods, or encourage more recycling in the work place.   Earth Day is observed on April 22.

So, whatever you choose to celebrate this April, take the time to learn about the great variety of holidays observed around the world this month, and enjoy!

Foot health is a concern for a surprising number of people of all ages. 72 percent of Americans say they do not exercise because foot pain prevents them from doing so, according to a recent APMA survey, and 47 percent of Americans suffer from a foot ailment. Seniors have more foot concerns than any other age group, with 87 percent of older adults having at least one foot problem.

Luckily, many foot ailments are easily preventable. Examining your feet regularly, wearing comfortable shoes that fit, washing your feet daily with soap and lukewarm water and trimming your toenails straight across and not too short can prevent blisters, cracks, ingrown nails and fungal infections.

Your foot health can also be a clue for your overall health. Stiffness in the joints of your feet might be a sign of arthritis, and tingling or numbness could mean diabetes, which often causes a loss of feeling in the feet. Swelling in the feet can be a sign of kidney disease, heart disease or high blood pressure.

Your foot health isn’t only a sign for the rest of your health. Since your feet are your mode of getting around, it’s no surprise that your foot health can also affect your health at large. For seniors, getting treatment for foot pain can improve balance, which greatly reduces the risk of falling. Healthy feet makes exercising—even short walks—easier, which can have immense benefits for your health.

For people of any age, treatment for your foot ailment is very important. See a doctor or foot specialist right away if you notice:
- a sore on your foot that doesn’t heal or gets infected
- pain when you walk that stops when you rest
- unusual coldness, cramps, numbness or tingling
- diminished sensitivity to foot pain, hot or cold
- the skin on your feet or legs changes color
- a change in the shape or structure of your foot

Spend April developing good habits in your foot health. Happy feet make a happier you!

Take a few steps to help you or your loved on get some relief from spring allergies. Find your triggers. Do certain budding trees or flowers make your allergies worse? Maybe hot, windy days are more problematic than cooler breezy days. Pay attention to what aggravates your allergies and avoid triggers. Also, try to stay inside during the mornings. Between 5 and 10 a.m., pollen counts are higher than during any other time of day.

Allergies aren’t just an outdoor problem, however. Studies show that the levels of indoor pollution in U.S. homes exceed the levels of outdoor pollution by 2 to 100 times. Make sure your air conditioning systems have the proper air filters. Regularly dusting and cleaning carpets and upholstered furniture can help rid your living environment of pollutants. Leaving windows open allows pollen to drift in on the breeze. If you go outside and come back in, you’re bringing in allergens with you. If you’re sensitive to pollen, changing clothes or taking a shower after being outside can help cut allergies short.

Remember, there’s no reason to suffer from allergies. Check with your doctor to see if over-the-counter remedies like nasal sprays or antihistamines are safe for you to use. If your allergies are more severe, your primary care doctor should be able to administer a simple allergy test to see what’s causing the problem.

Don’t let allergies keep you or your loved ones from enjoying the spring weather. Get outside and take advantage of the sunshine!

This year, the National Women’s History Project named the annual theme as “Women’s Education—Women’s Empowerment,” to recognize in particular the leadership of women and their impact on education.

Here’s a quick look at 2012’s honorees, noted for their revolutionary work in educational fields.

Emma Hart Willard (1787-1870) – Women Higher Education Pioneer
Emma Willard was born into a world that did not value the schooling of girls, but nonetheless was a student and eventually a teacher and principal herself, trailblazing the way for a new focus on academia and scholarship rather than “finishing school” niceties of “youth and beauty” for women’s education.

Charlotte Forten Grimke (1837-1914) – Freedman Bureau Educator
Born in Philadelphia to an affluent and educated black family, Forten beat the odds to be the first black woman to teach white children in Massachusetts, and the first to teach on the island of St. Helena in South Carolina. She was also employed by the U.S. Treasury Department, worked as an abolitionist, and published poetry.

Annie Sullivan (1866-1936) – Disability Education Architect
Most recognizable to the millions of people who have seen The Miracle Worker, William Gibson’s play about the education of Helen Keller, Annie Sullivan was born to Irish immigrants. Despite nearly being blind herself, she went on to transform the life of Helen Keller, her deaf and blind student. Together, they lived, worked, traveled and lectured on the importance of education for all.

Gracia Molina de Pick (1929-) – Feminist Educational Pioneer
Born in Mexico City in 1930, Molina de Pick founded and wrote the curriculum for the first Associate’s Degree in Chicana/Chicano Studies, and founded several organizations that bring together her passions for women’s equality, native communities, and labor and immigrants’ rights. She contributed heavily to the 1970 blueprint for Higher Education for Mexican-Americans.

Okolo Rashid (1949-) – Community Development Activist and Historical Preservation Advocate
Born in Mississippi in 1949, Okolo Rashid grew up in the midst of racial upheaval in the south. In her life-long advocacy for social justice, Rashid founded the International Museum of Muslim Cultures in Jackson, Mississippi, and has worked tirelessly to facilitate multicultural and interfaith tolerance.

Brenda Flyswithhawks (1950-) American Indian Advocate and Educator
A member of the Eastern Band of the Tsalagi (Cherokee) Nation, Dr. Flyswithhawks was one of the first women in the Cherokee Nation to receive a Ph.D., and works as a psychologist and advocate for the American Indian community. In her initiation of the national SEED (Seeking Educational Equity and Diversity) Project, Dr. Flyswithhawks promotes discussion focused on ways to make school climates and curricula more gender-fair and inclusive of all cultural perspectives.

These women are all recognized as pioneers in their fields, but it’s very likely that there are women you personally know and love who have been great teachers in your life. Take the time this month to celebrate the women close to you.

For more information about the National Women’s History Project, visit their website here: http://nwhp.org/

Advance directives are legal documents that enable anyone over the age of 18 to establish their decisions about end-of-life care ahead of time. They can give you and your loved ones peace of mind by eliminating confusion and ensuring their wishes are communicated. Advance directives are also sometimes known as living wills, although California calls them “Advance Health Care Directives.”

One form that California uses is called a POLST, or a Physician Order for Life-Sustaining Treatment. It’s a bright pink form that both the patient and the physician sign, and it makes clear statements about what kind of medical treatment patients want toward the end of their lives. The POLST can be used to either allow or refuse treatment such as cardiopulmonary resuscitation, the administration of antibiotics and IV fluids, using a ventilator for breathing, or providing artificial nutrition by tube. The POLST form complements an Advance Directive and is not intended to replace that document.

Advance directives give seniors the opportunity to address how they feel about care intended to sustain life. In an advance directive, they can accept or refuse medical care and address issues such as dialysis and organ and tissue donation. A health care proxy, or a specific person trusted to make health decisions, can also be named.

Completing an advance directive is important for anyone over the age of 18, but seniors and their loved ones might find it especially helpful to establish clear communication about end-of-life health care. Take the time to discuss advance health care directives with your loved ones. It can make a world of difference when it comes to peace of mind and dignity for both you and the special senior in your life.

For more information, visit the California Office of the Attorney General’s website for Advance Directives, at http://www.ag.ca.gov/consumers/general/adv_hc_dir.htm.

St. Patrick’s Day is both a religious and cultural holiday. It commemorates Saint Patrick, patron saint of Ireland, and the arrival of Christianity in Ireland. The holiday is observed religiously by the Catholic Church, the Anglican Communion, the Eastern Orthodox Church and Lutheran Church, but it also has developed into a secular celebration of Irish culture.

Although we automatically think of green when we hear of St. Patrick, the color originally associated with the holiday was blue. Green ribbons and shamrocks were worn in celebration as early as the 17th century. Currently in the United States, many large cities celebrate the holiday by “greening” the route for St. Patrick’s Day parades. Chicago has dyed its river green ever since 1962, and many cities paint traffic stripes and color the water in their city fountains.

Most people take St. Patrick’s Day as a chance to celebrate. Religious celebrants take the chance to break their Lenten sacrifices, and secular celebrants enjoy the parades and indulge in the Irish tradition of drinking a pint.

Even if rivers dyed green and pints of Guinness aren’t your thing, there are still fun ways to celebrate St. Patrick’s Day! Try out these festive options with the senior in your life:

-  Make a paper chain out of construction paper in different shades of green. Not only will the hue be St. Patrick’s Day appropriate, but it’s a colorful way to decorate living spaces for the spring weather ahead.
-  Green snacks—as long as you forgo the food coloring—are healthy without being complicated. Put together a plate of your favorite green foods, like salad greens, broccoli, celery, avocado, and more.
-  Spring is coming, so why not take St. Patrick’s Day’s celebration of all things green a step further and plant something green? There are plenty of small plants, like succulents and herbs, that do well in pots. They’re fun to plant, brighten up a room instantly, and are easy and fulfilling to take care of.

St. Patrick’s Day is a great opportunity to gather together friends and family of all ages to celebrate. So whether you attend a parade, plant some spring flowers, or simply wear some green, share the celebration with someone you love.