Did you know that there are over 100 types of arthritis? The most common two types are osteoarthritis and rheumatoid arthritis, and both cause the protective cartilage between bones in the joints to break down. This typically causes symptoms like pain, swelling, redness, stiffness, and a limited range of motion. Although arthritis can worsen as we age, it can develop at any age, and it can be quite debilitating.
Joint problems drive millions of Americans to reach for over-the-counter pain medications like acetaminophen, ibuprofen, and naproxen sodium, or for topical creams involving capsaicin. Although these can help in the short term, there’s also an excellent form of natural pain relief for arthritis that offers longer-term pain relief and other major benefits: walking. Here’s what you need to know about the benefits of walking for arthritis relief.
How Walking Helps To Relieve Arthritis Pain
When your body feels stiff and painful, it’s tempting to avoid movement—but in fact, this will ultimately weaken the body and worsen arthritis. Walking regularly is a highly effective method for relieving arthritis pain and reaching other health goals because it offers:
- Low-impact exercise. Doing high-impact repetitive exercises like running, jumping, and high-intensity cardio training can make arthritis worse because they cause the joints to slam together. Walking builds strength, lung capacity, and endurance, all while remaining gentle on the joints.
- Improved circulation. Walking raises your heart rate, which in turn boosts blood circulation. It also increases your oxygen intake as you breathe more heavily. This helps your blood to deliver more oxygen and other key nutrients to your existing joint cartilage.
- Stronger muscles. Strengthening the muscles around your joints provides them with greater support. Strong muscles also help to hold joints in the correct position, reducing the risk of herniated spinal discs, strains, and sprains.
- Reduced weight. You might be surprised at how much excess weight you can lose just by walking regularly. Besides generally looking and feeling better, achieving an ideal weight also decreases the load-bearing strain on your joints.
- Fall prevention. Over time, walking not only helps you stay in shape and reduce your arthritis symptoms, but can also help seniors to avoid falls and injuries. This is thanks in part to your strengthened muscles, but also the greater overall flexibility, more accurate foot placement, and improved sense of balance you’ll achieve by walking regularly. Consider taking a walking class to get all of these benefits and meet new people at the same time!
Walk With Ease With Spectrum Community Services
Spectrum Community Services is committed to improving the quality of life for low-income families, seniors, and individuals in Alameda County. Through financial assistance and other services, our goal is to support community members in building healthy, safe, and independent lives.
Visit our website for more information on our Fall Prevention Program, which offers fitness classes for senior citizens, including our Walk With Ease class. Contact us today to relieve arthritis, build strength, and help prevent injuries!
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Getting good nutrition can be a challenge for Americans of all ages, particularly for low-income individuals and families who cope with food insecurity. There are numerous organizations that work to address this, and they often solicit and receive donations during the holiday season. However, nutrition support for vulnerable populations is a year-round need that doesn’t end on January 1st, and seniors are among the most fragile demographics of all.
Here’s why it’s so essential that family members as well as national and community organizations work to support seniors’ nutritional needs throughout the year.
Why Seniors Need Targeted Nutrition Support
Consuming adequate essential nutrients can be especially challenging for seniors, who are more likely to have a complicated relationship with food for the following reasons:
- The human ability to smell, taste, and work up an appetite decreases with age, making it harder to enjoy food and maintain regular eating patterns
- Seniors can also experience a lack of appetite due to illness (since immune systems weaken with age) and the side effects of some medications
- Some medical conditions come with dietary restrictions, and it can be difficult for seniors to work around these
- Seniors who live alone or with a partner may experience isolation, which can cause them not to bother preparing well-balanced meals
Yet failing to eat well can be disastrous for the health of elderly populations. Some of the disorders that malnutrition can cause include:
- A (further) weakened immune system and, consequently, an increased risk of infections
- Wounds that heal poorly or take longer than normal to heal
- Muscle weakness
- Decreased bone mass, which makes bones more likely to fracture
What Seniors and Their Families Need To Know About Nutrition
Fortunately, it’s never too late to improve senior health with good nutrition. Here are some eating tips to help seniors live healthier, longer, and more comfortably:
- Follow recommended senior nutrition guidelines
- Get adequate protein in your diet. Consider healthy alternatives to land animal meat, such as seafood, dairy, fortified soy products, and legumes (like beans and peas)
- Be mindful about getting adequate levels of vitamin B12 through dietary supplements or breakfast cereals
- Drink plenty of water, even if you aren’t thirsty; our sense of thirst declines as we age, putting seniors at a higher risk of dehydration
- Drink alcohol only in moderation
- Be sure your snacks and meals contain plenty of fruits and vegetables
Get Nutrition Support With Spectrum Community Services
Spectrum Community Services is committed to improving the quality of life for low-income families, seniors, and individuals in Alameda County. Through financial assistance, outreach programs, and services, our goal is to support community members in building healthy, safe, and independent lives.
Visit our website for more information on our senior nutrition programs for both homebound and active seniors. Each meal we provide is low in sodium and contains at least 1/3 of seniors Dietary Reference Intake (DRI) including fruits and vegetables high in vitamins C and A. In addition, our Reusable Container Program in operation at most sites diverts thousands of single-use food containers from Alameda County’s waste stream each month. Contact us today!
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If you’ve ever wanted to make a difference in your community, change up your routine, or explore a new career path, volunteering is an excellent way to do all three. Lending a hand to nonprofit organizations doesn’t just benefit them; volunteering benefits those who donate their time, too. Here are just a few of the perks you’ll enjoy when you volunteer on a regular or one-time basis.
What Are the Benefits of Volunteering?
Mental Health Benefits
Volunteering offers a number of mental health benefits:
- Meaning, purpose, and control. Both in good times and in troubled ones, volunteering empowers people to tackle problems in their lives and in the world. It can also simply help you explore a new interest or feel more connected to your community in general.
- Positive feelings and outlook. Doing good causes your body to release dopamine, a feel-good hormone. This promotes better moods and an improved perspective on your life. Donating your time can even help to combat anxiety and depression.
Physical Health Benefits
All volunteer roles can offer surprising physical health benefits:
- Reduced stress. Even if you don’t break a sweat in your duties, the stress-lowering effects of doing good can improve your sleep quality, weight maintenance, digestion, and immune system function. It can also reduce your risk of heart disease, stroke, hypertension, and Type 2 diabetes.
- Improved physique. If you choose a role that is even somewhat physically demanding, your body will thank you. Getting moving can help you lose fat, gain lean muscle, build strength and endurance, boost your cardiovascular health, and even improve your balance and reflexes.
Social and Professional Benefits
Volunteering also comes with the potential for making worthwhile connections:
- New people. Volunteering is a great way to meet new people, spark interesting conversations, learn how to work with different personality types, and even make new friends. It’s a great way to mix up your socializing patterns and get out of “ruts” in life.
- Expanded professional network. If you approach your volunteering roles with the same dedication you might for professional ones, you’ll quickly impress your volunteer coordinator and other organization staff. This is ideal in general, and the connections and references they can provide may open career doors for you as well.
- Marketable skills. Even if you’re not volunteering to get ahead in your career (which shouldn’t be your primary motivation anyway), you’re likely to develop skills that can make your résumé shine. This might include in-demand field knowledge, technical abilities, or “soft skills,” like good teamwork and communication habits.
Volunteer With Spectrum Community Services
Spectrum Community Services is committed to improving the quality of life for low-income families, seniors, and individuals in Alameda County. Through financial assistance and other services, our goal is to support community members in building healthy, safe, and independent lives. Contact us to learn more about our services, or consider making a donation to support our work.
We are always looking for new volunteers to join the Spectrum team! Check out our volunteer openings. We can't wait to work with you!
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Social isolation among the senior population is a big problem—one that can have major consequences for the mental and physical health of those who suffer from it.
Unfortunately, maintaining a sense of community and connection is often easier said than done for older adults. Factors like living alone, mobility and health issues, and lack of access to transportation can make social connection for elderly individuals difficult.
However, that doesn't mean that older adults are doomed to loneliness. With the right tools and a little bit of effort, even home-bound seniors can enjoy the benefits of social engagement. If you or a loved one is struggling with isolation, the following ideas are great starting points for increasing your sense of connectedness and community:
- Participate in social activities for seniors. From cooking classes to hobby clubs to exercise groups, look for opportunities to spend time with others. Start by contacting local senior or community centers and asking if they sponsor any activity groups for older folks. Public bulletin boards (like those at your local library) are also a great place to look.
- Utilize technology. One of the best things about the digital age we live in is the ability to easily maintain relationships across great distances—without even having to leave your home!
If technology isn't your strong suit, ask a family member, friend, or neighbor to install an app like Zoom, Skype, or Facetime, and show you how to use it. Alternatively, contact your local senior center or library to ask if they offer classes for older adults. - Take advantage of social services for seniors. If you're having trouble finding opportunities for social connection, know that help is available. Ask your doctor or a nearby senior center to connect you with a social worker. Alternatively, check with local nonprofits or community organizations to see if they provide senior support programs.
Spectrum Connect Is Fighting Back Against Isolation
At Spectrum, we have witnessed firsthand the detrimental effects that isolation has had on our senior clients, particularly in the wake of the COVID-19 pandemic. Connect, our newest program, was created to address that need. Through Connect, we provide reassurance calls, visits, and deliveries of pet food and supplies.
Spectrum Community Services is committed to improving the quality of life for low-income families, seniors, and individuals in Alameda County. Through financial assistance and other services, our goal is to support community members in building healthy, safe, and independent lives. Contact us to learn more about our services, including Connect, or consider making a donation to support our work. We can't wait to work with you!
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Knowing how to respond to a heat wave can potentially save your life (or someone else's). Between 2010 and 2019, nearly 600 California residents are reported as having died as a result of heat exposure. As shocking as that number is, experts agree that it's likely an underestimate—the real number could be as high as 3,900 people.
Fortunately, with the right preparation and knowledge, many heat-related deaths are preventable. Here, we'll cover some of the most fundamental heat wave safety practices:
- Know the signs of heat stroke. Being able to identify the signs of heat-related illnesses (either in yourself or others) can ensure that you're able to take action and get help quickly. Muscle cramps, heavy sweating, tiredness, dizziness, headaches, and nausea can all be signs of a dangerously high body temperature.
- Keep yourself hydrated. During a heat wave, it's extremely important to drink a lot of water, even if you don't feel thirsty. Consider also adding a sports drink to the mix to help replenish important minerals and electrolytes. Avoid alcohol and sugary drinks, which will dehydrate you.
- Stay inside. During a heat wave, it's best to stay indoors as much as possible, especially in the middle of the day (~10am-3pm). If staying indoors all day isn't possible for you, try to limit your time outside to the mornings and evenings, when the worst of the heat has passed.
- Keep your home cool. During the hottest part of the day, use the following heat wave safety tips to keep your home as cool as possible:
- close the windows
- cover sun-facing windows with shades, drapes, or awnings
- hang up wet towels
- turn off any non-essential lights and electrical devices
Keep in mind that while electric fans can help make you more comfortable, they shouldn't be considered a replacement for air conditioners, and they don't always prevent heat-related illnesses.
If you're still uncomfortably hot, take cool showers during the day to bring your body temperature down. Remember to wear light-colored, loose-fitting clothes.
- Check in on others. Elderly individuals, individuals who are chronically ill or overweight, infants and children, and people who work outside are usually at the highest risk for heat-related illnesses. If you know someone who falls into one of those categories, check in on them regularly during the heat wave.
Spectrum Community Services is committed to improving the quality of life for low-income families, seniors, and individuals in Alameda County. Through financial assistance and other services, our goal is to support community members in building healthy, safe, and independent lives. Contact us to learn more about our services, or consider making a donation to support our work. We can't wait to work with you!
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