February is American Heart Month. It’s a good reminder to review the habits and traits that could increase your risk for a heart attack and then mitigate any negative influences to improve your heart health.

Controllable Risk Factors

Various lifestyle choices can affect your heart health, including your diet, exercise routine, stress management and substance use.

High Blood Pressure

High blood pressure damages the arteries that supply blood to your heart. It can also cause your heart muscle to thicken, which affects its ability to pump. High blood pressure may exacerbate other conditions like high cholesterol that contribute to your heart attack risk.

How to address high blood pressure:

• Use stress management techniques, such as deep breathing, meditation and journaling.
• Avoid foods high in sodium, like canned soups, processed meats, pickles and salted nuts.
• Take blood pressure medication as directed by your doctor if you require it to manage your condition.

High Cholesterol

Lipoprotein or “bad” cholesterol can narrow your arteries, reducing the amount of blood flow to your heart. Plaque buildup can cause artery ruptures that may result in blood clots.

How to address high cholesterol:

• Swap red meat for poultry and fish.
• Avoid high-fat dairy products, shellfish and egg yolks.
• Maintain a healthy weight.

Physical Activity

Exercising boosts your cardiovascular system and reduces your risk of a heart attack. Aerobic exercise gets your heart pumping, improving blood flow and oxygenation. Your blood vessels dilate during exercise, which reduces the strain of high blood pressure on your heart.

Staying physically active also allows you to manage your weight and reduce your risk of obesity. Being overweight can place more strain on your cardiovascular system and increase your chance of having a heart attack.

Tips for getting more exercise:

• Take short 10 or 15-minute walks throughout your day, especially if you sit for long periods.
• Try home workout routines like yoga or Pilates.
• Participate in an active hobby, such as hiking or dancing.
• Walk or ride your bike to run errands or get to work.

Alcohol and Tobacco Use

Drinking excessive amounts of alcohol can contribute to high blood pressure, plaque buildup and an irregular heartbeat.

Nicotine restricts your blood vessels and increases your blood pressure. Using tobacco products also decreases your blood oxygen level, so your heart has to work harder to oxygenate your body. You’re also at greater risk of developing blood clots that can cause a heart attack or stroke.

Tips for reducing tobacco and alcohol use:

• The CDC recommends that men limit alcohol consumption to two drinks per day and women to one drink.
• Drink beverages with a lower alcohol content.
• Create a timeline to wean off tobacco use.
• Identify and avoid triggers that may contribute to substance use.
• Try nicotine gum or patches.

Uncontrollable Risk Factors

Age: Women 55 and older and men 45 and older are at an increased risk for a heart attack.

Gender: Men are more likely to have a heart attack than women, though it’s still the leading cause of death for both genders in the United States.

Genetics: Cardiovascular conditions like coronary artery disease and arrhythmic disorders can be hereditary.

Ethnicity: People of African, South Asian and Latino descent are at greater risk for developing heart diseases that can contribute to a heart attack.

Chronic health conditions: Diabetes, metabolic syndrome, chronic obstructive pulmonary disease, rheumatoid arthritis and autoimmune diseases have been linked to an increased risk for heart attacks.

Personalized Services from Ohioans Home Health & Hospice

Our dedicated team of nurses and aides is committed to providing you with the clinical services you need in the comfort of your own home. Contact us to learn about our services and schedule a consultation.

The number of flu and cold cases peaks from December to February. According to the Centers for Disease Control and Prevention (CDC), adults contract a cold or flu two to three times per year. Luckily, there are preventative measures you can take to lower your risk of getting the flu.

Get a Flu Shot

It protects against influenza viruses and there are different types of flu vaccines for various age groups. The flu virus mutates, so it’s important to get an updated vaccine yearly to lower your risk of getting sick and minimize potential symptoms.

The CDC recommends getting the flu vaccine if you’re 65 and older, immunocompromised or have chronic health conditions like heart disease or diabetes. It takes about two weeks after vaccination for your body to build up resistance, so it’s important to get your shot as soon as possible.

Wash Your Hands

You touch dozens of surfaces that are covered in bacteria every day. That’s why good handwashing techniques are essential to preventing the flu. Wash your hands after you’ve been out in public or come into contact with commonly touched surfaces around your house.

Use an antibacterial soap and scrub your palms, fingers, wrists and under your nails for 20 seconds. You can use hand sanitizer that’s at least 60% alcohol if you don’t have access to soap and water.

Avoid Touching Your Face and Biting Your Nails

Even if you wash your hands regularly, you shouldn’t bite your nails or touch your face. Those are easy ways to spread germs to your eyes, nose and mouth, which are common entry points for germs.

Cover Your Sneeze or Cough

Use a tissue to cover your mouth and nose when you cough or sneeze. You should turn your head to cough or sneeze into your elbow, not your hands, if you don’t have a tissue. Make sure to wash or sanitize your hands each time to avoid spreading germs by touching a surface or person.

Stay Home and Avoid Close Contact

Staying away from crowds reduces your risk of exposure to the flu virus. You should avoid people who are sick or presenting flu symptoms. Maintain your distance from others if you’re at a gathering or out in public as germs pass easily from one person to another, especially from a hug or handshake.

Clean and Disinfect High Traffic Surfaces

Use disinfectant wipes or sprays to clean:

• Countertops
• Doorknobs
• Light switches
• Sinks
• Drawer handles
• Remote controls
• Keys
• Phones

Germs also cling to soft surfaces, including your clothes, furniture, carpet, pillows and blankets. Wash removable items like pillowcases and sheets if they’ve been used by a sick individual. Apply a disinfectant spray to furniture and other soft surfaces that can’t go through the laundry.

Get Plenty of Sleep

Your body releases cytokines while you sleep, and those proteins fight infections. A lack of sleep not only lowers your cytokine levels but your antibodies as well. Get seven to eight hours of sleep each night and stick to a consistent sleep schedule. Practicing stress management techniques can also help you fall and stay asleep.

Eat Well and Exercise

Improving your eating habits is an important step in preventing the flu. Vitamin C, Vitamin D and zinc boost your immune system, help you fend off infection and shorten the duration of flu symptoms.

You’ll find those vitamins and minerals in the following foods:

• Vitamin C: Citrus fruits, peppers, potatoes and tomatoes
• Vitamin D: Salmon, tuna fish, fortified dairy products and egg yolks
• Zinc: Red meat, shellfish, nuts and whole grains

You can also add dietary supplements to increase your nutrient intake.

Staying active supports your immune health, too. Get at least 150 minutes of moderate exercise per week to increase your white blood cell count.

Receive Quality In-Home Healthcare from Ohioans

Our dedicated team of home healthcare nurses strives to provide personalized services. We will work with you to address your concerns and create a healthcare plan to suit your needs. Contact us to learn more about our services.

May is National Stroke Awareness Month and focuses on prevention and risk management. Someone in the United States has a stroke every 40 seconds, and it’s the leading cause of disability in Americans.

What are the Different Types of Strokes?

There are two major types of strokes:

Ischemic stroke: This is the most common type of stroke and occurs when blood flow is blocked from the brain. Blood clots, fatty deposits and other debris in your bloodstream narrow blood vessels, limiting cerebral circulation through the two arteries in your brain.

Hemorrhagic stroke: A leak or rupture in the blood vessels in your brain can cause a hemorrhagic stroke. The blood accumulation puts pressure on the surrounding brain tissue and may lead to life-threatening neurologic problems.

Intracerebral hemorrhage: This medical emergency is a type of hemorrhagic stroke that’s characterized by sudden bleeding in your brain. An intracerebral hemorrhage is often the result of high blood pressure.

Transient ischemic attack (TIA): Also known as a mini stroke, a TIA presents temporary symptoms similar to a full-blown ischemic stroke. It may be caused by a brief decrease in blood flow to the brain but doesn’t often cause permanent damage. However, a TIA can increase your risk of a second stroke.

Stroke Symptoms and Risk Factors

Remember the acronym FAST if you suspect you or a loved one is having a stroke:

Facial drooping or numbness: One side of your face hangs lower than the other, especially when you smile.

Arm weakness: Raise both arms and note if one drifts down or feels numb.

Speech difficulty: Speech may be slurred and you could also have trouble swallowing.

Time: It’s essential to seek medical attention as quickly as possible because roughly two million brain cells die each minute a stroke goes untreated.

Other signs of stroke include:

• Confusion
• Headache that induces vomiting
• A metallic taste in the mouth
• Sustained muscle contractions (dystonia)
• Inability to understand written words (alexia)
• Inability to recognize familiar faces or objects (agnosia)

Stroke risk factors:

• Uncontrolled high blood pressure
• High cholesterol
• Diabetes
• Cardiovascular disease
• Overweight or obesity
• Lack of physical activity
• Heavy drinking, tobacco use and illegal drug use
• Age – Your risk of stroke is higher if you’re 55 and older.
• Family history of stroke
• Ethnicity – African Americans and Hispanic Americans have a higher risk of stroke.

How to Lower Your Risk of Stroke

Exercise regularly: Cardiovascular health is essential to stroke prevention. Aerobic and strength training exercises improve circulation and heart health, which can go a long way toward preventing a stroke. Exercise also helps you lose weight.

Eat a balanced diet: Limit the amount of trans and saturated fats, sodium and cholesterol in your diet.

Limit alcohol and tobacco: Nicotine restricts your blood vessels, increasing your risk for stroke, and drinking too much alcohol can raise your blood pressure. Limit your alcohol consumption to one or two drinks per day and eliminate tobacco use.

Watch your blood pressure: High blood pressure strains your blood vessels and may rupture an artery in your brain if left unchecked. Talk with your doctor about at-home blood pressure monitoring and stress management. Stick to a consistent schedule if you take blood pressure medication.

Ohioans Home Health & Hospice offers comprehensive in-home services to help you manage your health and wellness. Contact us online or call 855.600.0806 for more information.

It’s natural to want to stay at home and age in place, especially if you’ve lived independently for several years. Implementing preventative care and lifestyle practices reduces your risk of chronic illness and injury.

Physical Fitness and Flexibility

Keeping yourself mobile helps you maintain independence. A lack of mobility increases your chance of muscle, bone and joint injuries. Creating a fitness routine that includes at least 10 minutes of daily stretching, 30 minutes of aerobic exercise and light weight training will strengthen and elongate your muscles and improve your range of motion. Taking a walk each day is an easy way to include cardio. Invite a friend or family member, or listen to music while you stroll.

Eat to Support Your Body and Mind

Your body produces less of the essential nutrients it needs as you age. Eat a balanced diet with calcium, magnesium and Vitamin D to strengthen your bones and joints.

Eating foods with anti-inflammatory properties also reduces your risk of joint stiffness and damage. Spinach, kale, fatty fish and tomatoes are foods known to fight inflammation. Include fruits and vegetables with antioxidants, folate, zinc and Vitamins A and C.

Preventive Health Practices

Taking precautionary steps to stay safe is an important part of preventative care. Alert pendants and bracelets provide a direct line to emergency services wherever you are around your house. Installing handles and grab bars and keeping walkways clear may lower your likelihood of falls.

Creating an emergency supply kit is also part of practicing preventative care. In the event of bad weather or a power outage, you should have a few days’ worth of food and water, a flashlight, batteries, a radio, extra clothes, medications, first aid supplies and personal items.

Importance of Social Interaction

Staying socially engaged is essential to your mental health. Talking on the phone, chatting with your neighbor or getting out of the house to socialize can prevent loneliness, depression and isolation. Maintaining a social schedule also allows you to check in with your loved ones so they know you’re safe.

Schedule time to talk to a friend, family member or neighbor at least once daily. Attend religious services, volunteer or visit a senior center to meet new people and interact with others who share similar interests.

Using Health Support Services

Asking for support doesn’t mean you give up your independence. Relying on loved ones and home healthcare can help you age in place safely. Using those resources allows you to get the care you need in the comfort of your home.

Check your ability to complete daily activities, such as bathing, dressing, cooking, cleaning, driving and paying your bills. If you struggle with those tasks, it may be time to consider a companion or home health service. Skilled nursing staff are trained to assist with medical needs and in-home therapy.

Home Physical Therapy to Help You Maintain Independence

Ohioans Home Health & Hospice is dedicated to providing home physical therapy services in northwest Ohio and southeast Michigan. Call 855-600-0806 or contact us online to learn more about our capabilities.

Shorter, colder days can cause depressive symptoms and affect your mental well-being. Checking in with your thoughts and taking proactive steps to maintain your emotional health helps you combat the winter blues.

Eat Well and Exercise

Good nutrition helps you stay energized and boosts your mood. Include foods such as fish, leafy greens, walnuts, berries and seeds. Avoid over-processed foods high in salt, sugar and unhealthy fat. Alcohol is a depressant, so limit your consumption.

Physical activity releases endorphins, reducing pain perception, and mood-boosting serotonin. At least thirty minutes of daily exercise can improve your physical and mental health. Even a short walk may provide a mental pick-me-up. But make sure you follow winter safety protocols if you go outside.

Build a Strong Support Network

While you may wish to hunker down and withdraw in the winter, staying socially active can keep depression and anxiety at bay. You don’t have to bear the responsibility of good mental health alone, especially if you feel overwhelmed. A network of family and friends provides an outlet for emotional support. Socializing allows you to discuss your feelings, normalize your thoughts and gain perspective.

Stick to a Sleep Schedule

The time change can throw off your sleep habits. Increased fatigue often accompanies seasonal depression, so it’s important to stick to a consistent sleep schedule. Aim for seven to nine hours of sleep each night. Go to bed and wake up at the same time each day. Avoid taking naps in the afternoon or early evening to prevent sleep disruption at night.

Get Vitamin D

Limited sunlight reduces your exposure to Vitamin D.

The following are signs of Vitamin D deficiency:

• Fatigue or tiredness
• Bone and muscle pain
• Impaired wound healing
• Depression
• Mood swings
• Reduced cognitive function
• Hair loss

While not naturally found in many foods, there are Vitamin D-fortified cereals, orange juice and dairy products. Other sources of Vitamin D include eggs, salmon, rainbow trout, almond milk and mushrooms.

Practice Mindfulness and Cognitive Behavioral Therapy

Mindfulness requires taking stock of your thoughts and emotions and creating a plan to address negativity. You may try meditation, breathing techniques and journaling to monitor and work through depressive symptoms. Those techniques can be completed in a few minutes and are relatively easy to practice.

Cognitive behavioral therapy teaches you to shift negative thoughts to more positive perspectives. Thought restructuring is a technique that helps you challenge destructive thought patterns and reshape them into productive ways of thinking.

It’s essential not to wait to seek help or medical attention if you struggle with depression. Ohioans Home Health & Hospice is committed to providing our patients with emotional support to lead healthy lives. Call 855-600-0806 or contact us online to learn about our services.

Your body interprets surgery as an injury and releases hormones and inflammatory signals to protect itself. Post-surgery nutrition plays a crucial role in providing you with the vitamins, nutrients and minerals you need while you’re on the mend.

Why Nutrition Matters After Surgery

Following a surgical procedure, you may be at risk for:

• Infection
• Malnutrition
• Gastrointestinal complications
• Reduced energy
• Compromised immunity
• High blood sugar

You can address those side effects by consuming essential nutrients so your body can rebuild cells, generate new tissue and increase energy levels. Good post-surgical nutrition can help prevent infection, constipation and muscle atrophy, all of which are common following surgery.

Benefits of Post-Surgery Nutrition

Faster healing: Your body needs Vitamin C to rebuild collagen and soft tissue, especially around your incision or surgical site. The quicker you heal, the sooner you can get back to enjoying your usual activities of daily living.

Stable blood sugar: High blood sugar can occur following an operation and can impede the recovery process. Knowing which foods to eat and avoid can prevent further complications, especially if you have a chronic condition like diabetes.

More energy: Healing requires a lot of energy, so you may feel increased fatigue after surgery. You’ll need a well-balanced diet to supplement the nutrients your body uses to recover.

Muscle recovery: Your muscles can weaken due to inactivity. Eating a diet that includes plenty of protein can keep them strong, while magnesium and potassium reduce cramping.

Emotional health: Regulating your blood sugar can reduce mood swings and fatigue. Including complex carbs provides you with a steady supply of energy, which also supports emotional balance.

Protein

Surgery can strain your body, particularly your muscles, which is why you must include protein in your diet. Proteins are responsible for building and repairing tissue and providing your cells with structural support. Incorporating lean proteins into your meals can reduce muscle loss. It also stabilizes your blood sugar by slowing the rate at which glucose enters your bloodstream.

Hydration and Electrolytes

You may experience dehydration following surgery, especially if you lose blood during the procedure. Dehydration can slow healing, cause joint stiffness and increase your risk of blood clots. Drinking plenty of fluids maintains electrolytes, which regulate nerve and muscle function.

Drink plenty of clear liquids, including water, tea and broth to replenish depleted body fluids. Sports drinks and coconut water also offer a boost of electrolytes that can reduce muscle cramps, dizziness and confusion.

Foods to Eat After Surgery

Vegetables: Carrots, potatoes, broccoli, bell peppers, cabbage, spinach and romaine lettuce are good sources of vitamins that support post-op recovery. Vegetables also provide fiber to prevent constipation.

Fruits: Oranges, apples, peaches and tomatoes are packed with Vitamins A and C to help your body fight infection. Strawberries, blueberries, raspberries, blackberries and grapes have antioxidants that are essential for cell repair.

Lean meat and eggs: Lean poultry and seafood contain amino acids essential to tissue regeneration. Eggs are another excellent source of protein. One egg has zinc, folic acid, iron, B complex vitamins, calcium and Vitamin E, which helps scars heal.

Whole grains: Carbohydrates keep your brain energized and support muscles. Wild rice, whole wheat bread and quinoa will give your body the nutrients it needs to prevent you from feeling worn out.

Healthy fats: Olive oil, avocadoes, nuts and seeds contain fats your body requires to absorb other nutrients.

Foods to Avoid After Surgery

Consuming certain foods can slow healing and increase your risk of complications. For example, processed foods high in sugar and unhealthy fats can lead to inflammation. It’s crucial to be mindful of food choices during the post-op period to ensure positive clinical outcomes.

Foods to avoid include:

• Alcoholic beverages: Alcoholic drinks can dehydrate your body.
• High-fat foods: Meals that are high in fat can trigger nausea.
• Spicy foods: Spice can irritate your stomach or cause your body discomfort.

Meal Planning Tips for Post-Surgery Recovery

• Eat easily digestible foods following surgery, such as applesauce, oatmeal and bananas.
• Include nutrient-complex foods that contain a variety of vitamins and minerals.
• Aim for 20 to 30 grams of protein in each meal. Eggs are an excellent high-protein food item.
• Prepare multiple small meals to manage your appetite and avoid overeating. Doing so will also provide your body with a consistent source of energy.
• Cook meals in batches and freeze extras ahead of your surgery.

Empowering Recovery Through Nutrition

Ohioans Home Health & Hospice can help you create a balanced diet to help you fuel your body and recover from an operation. Contact us online or call 855-600-0806 to learn about our in-home skilled nursing services.

Getting older and wiser doesn’t mean you have to slow down. You can do all the things you love by staying on top of your physical and mental health with these five tips.

Follow a Diet and Exercise Plan

Your metabolism changes as you age. Nutrition and exercise help you maintain a healthy immune system.

Here are some diet tips to consider:

• Watch your portion sizes: You don’t need as many calories as you get older.
• Pack on the fruits and vegetables: Five daily servings of fruits and vegetables will provide your body with the necessary antioxidants.
• Eat fresh: Stick to whole grains, lean meats and fresh produce, and limit processed foods, sodium and sugar.
• Stay hydrated: Shoot for six to eight glasses of water a day.

Exercise tips to remember:

• Consult your doctor before beginning an exercise routine, and start slowly.
• Aim for 20 to 30 minutes of moderate exercise at least five times weekly.
• Try exercises like walking, biking, aerobics and dancing.
• Include light weight training or yoga to strengthen your muscles.

Stay Socially Active

Social withdrawal can lead to loneliness and isolation, which isn’t good for your cognitive health and memory. Schedule social outings throughout the week or invite loved ones over to catch up. Phone and video calls are another easy way to keep your social meter full.

You may consider volunteering or joining a club to meet new people with similar interests. Transportation services can get you to and from events and outings if you no longer drive.

Check in With Your Mental Health

Too much stress causes an increase in cortisol production in your body. Too much cortisol negatively impacts your immune system, so it’s important to find productive ways to manage stress. Mitigate the effects of stress with coping techniques such as journaling, enjoying a hobby, meditating and practicing goal management.

Giving yourself time to unwind and partake in an activity you love is just as important as diet and exercise. It can go a long way toward boosting your mental health and improving your overall quality of life. Practicing gratitude can change your outlook on aging and help you find positivity each day.

Get Some Shuteye

A good night’s sleep gives your body time to repair and recharge. Sticking to a consistent sleep schedule can improve your concentration and memory too. Try to get seven to nine hours of sleep and go to bed around the same time to regulate your circadian rhythm. Talk to your doctor if you’re having trouble sleeping, as they can determine if you have a sleep disorder like sleep apnea.

Visit Your Doctor

It’s essential to schedule annual physical exams. Your doctor will suggest age-appropriate screenings and tests to check for conditions like diabetes, high blood pressure and high cholesterol. Regular check-ups are also important because they allow your doctor to spot health changes early on. That means you’ll get the necessary treatment sooner and prevent long-term complications.

Preventing infection is another important aspect of healthy aging. You should get an annual flu shot to avoid contracting influenza and any secondary illnesses like bronchitis or pneumonia.

Learn About Ohioans Home Health & Hospice Services

The dedicated team at Ohioans Home Health & Hospice is committed to supporting your healthy aging. We offer personalized in-home care services to help you live your healthiest life.

Our services include:

• In-home occupational therapy
• In-home physical therapy
• Nutrition counseling
• Disease education

Contact Ohioans or call 855-600-0806 if you’re looking for in-home health care services in northwest Ohio.

February is American Heart Month, so put a little love in your heart health with these lifestyle tips.

Heart Health Statistics

• Heart disease is the number one cause of death for American men and women.
• Someone has a heart attack in the United States every 40 seconds.
• Cardiovascular diseases claim more lives than cancer and chronic lower respiratory diseases combined.
• Heart disease costs the United States roughly $363 billion in healthcare services, medical expenses and loss of productivity each year.
• Men are at a higher risk for a heart attack earlier in life than women.

Follow a Heart-Healthy Diet

• Cut back on saturated fat, sodium and sugar.
• Avoid consuming large amounts of caffeine and alcohol as both raise your blood pressure.
• Include lots of fresh fruits and vegetables, especially leafy greens, tomatoes and berries. Greens like spinach and kale contain Vitamin K, which protects your arteries from hardening. Berries and tomatoes are packed with antioxidants that neutralize free radicals and oxidative stress.
• Eat whole grains like brown rice, quinoa and barley to reduce your cholesterol and blood pressure.
• Add avocadoes to your plate for healthy monosaturated fats that lower cholesterol.
• Include omega-3 fatty acids to decrease triglycerides and prevent plaque from building up in your arteries. You’ll find it in fatty fish like salmon, mackerel, sardines, tuna, cod, herring and trout.

Move and Groove to Better Heart Health

Getting the recommended amount of exercise doesn’t have to be boring. Finding fun ways to include exercise in your daily routine will help you stick to a fitness regimen. Consult your doctor before you start exercising to ensure you’re following a safe routine.

• Get at least 150 minutes of moderate aerobic exercise each week. That may include walking, jogging, swimming, dancing, water aerobics or Pilates. Bring a friend to a fitness class or take your dog for a stroll to mix up your routine.
• Add strength training at least twice a week using a resistance band or light hand weights.

Watch Your Blood Pressure and Cholesterol

• Purchase a blood pressure cuff or monitor and check your levels daily. The best times to take your blood pressure are morning and evening.
• Schedule a blood pressure test with your primary physician every five years.
• You should also schedule a cholesterol test every four to six years.

Find Ways to Unwind

Chronic stress raises your blood pressure and heart rate and creates an increased demand for oxygen in the body.

Here are some suggestions to help you ease overwhelm:

• Identify the stressors in your life and try to mitigate or avoid them.
• Learn when to leave stressful situations.
• Go for a walk to clear your head.
• Use exercise to blow off steam and boost your cardiovascular health.
• Try meditation, deep-breathing techniques or yoga to relax.
• Designate a time to turn off electronics and put away your phone to practice being present.

Eliminate Tobacco

Smoking raises your blood pressure and heart rate, narrows your arteries and can cause heart attacks.

• Quit cold turkey or try a substitution method to ease your nicotine craving. You may try chewing gum, popping a mint or eating a healthy snack when you feel the urge to smoke.
• Many products can help you kick the habit, including nicotine patches, gum and lozenges.
• If you continue to struggle to quit smoking, your physician may prescribe medication to help.

Ohioans Home Health & Hospice offers convenient, in-home cardiac care to monitor symptoms and improve your quality of life. Call 855.600.0806 or contact us online for more information.

As we say goodbye to Halloween and look forward to the next set of holidays, it will be time to prepare for the new year before we know it! During this time of the year, it’s a great idea to set some personal goals that can improve the quality of your life. Here are some 2022 resolution ideas to get started with as we wait for the new year to roll in.

Move More

Staying active is a great way to support healthy aging. Mild to moderate exercises, such as yoga, water aerobics, or walking, strengthen your bones and muscles while helping you maintain a healthy weight.

Staying active can also boost mental health, especially if you include your loved ones. When considering your 2022 resolution ideas, be sure to plan to move more and engage in some exercise. It can be as simple as committing to exercising for ten minutes a day.

Volunteer

Volunteering is a fantastic way to stay engaged with your community and interact with other like-minded individuals. Socializing is essential for healthy aging, and volunteer opportunities bring a sense of accomplishment, fulfillment, and self-confidence.

Not sure where to begin? Places like nonprofits, churches, hospitals and other community-based organizations often have plenty of volunteer opportunities to check out.

Improve Your Sleep Routine

A healthy night’s sleep is critical for people of all ages. Even for older adults, seven to nine hours of sleep per night is ideal. If you are not getting at least eight hours of sleep each night, consider adjusting your routine for a healthier rest.

Improving your sleep routine can help you maintain a strong immune system while improving your memory and concentration. For the best results, start going to bed and waking up at the same time every day.

Produce Less Consumer Waste

Consumer waste has a massive impact on the health of our climate and environment. This year, consider using more reusable containers, shopping bags, and other nonperishable alternatives to reduce the total waste you generate in a year. Participating in leaving a better world to the next generation can provide you with a sense of joy and fulfillment.

Create Some Healthy (and Delicious) Recipes

Keeping a healthy diet is one of the most ideal health goals for seniors. Eating well supports healthy organ function, mental health and can taste great too! Kick off the new year by looking up some tasty, nutrient-rich recipes and trying them for yourself. Don’t forget to stay hydrated – keep a container of water nearby and take frequent sips throughout your day.

Take an Online Class

No one is ever too old to keep learning! Plus, keeping your brain active can ward off mental deterioration. There are plenty of great classes online that cover nearly any topic you might be interested in.

Start and Finish a Book Series

Reading can play a crucial role in maintaining healthy cognitive function. If you like to read, consider finding a new book series that interests you and read it from start to finish throughout the year. Local libraries have a wealth of free series for just about any genre you could pick from. Some also offer audiobooks for those who may have vision difficulties.

Try Something Creative

We all have an inner artist inside of us. If you’re looking to pick up a new hobby this year, consider trying your hand at something creative, such as writing, drawing, painting, etc. For a real brain teaser, you might even take a shot at sudoku or crossword puzzles. You never know – you might discover a hidden talent or find something that you really enjoy.

Prioritize Your Mental Health

When living at home, it’s common for feelings of isolation or loneliness to creep up on a person’s mental health. A healthy mind is a key part of healthy aging. If you are struggling emotionally, make an appointment with a counselor or therapist. Staying connected gets more and more important as you age, so it is essential to prioritize your mental health.

Keep a Journal

Journaling can help organize your thoughts and explore them. There’s no right or wrong way to keep a journal – do what comes naturally! Whether you keep a gratitude journal, practice writing, or document your days, buy yourself a lovely journal and let your thoughts flow.

Prioritize Your Physical Health

Preventing illness is easier than treating it, so don’t forget to prioritize your health by practicing preventative health measures. Schedule all of your annual physicals and screenings, get up to date on your vaccinations, and actively manage your medications to ensure a long, happy year.

Are you considering home health care this year? Many senior citizens prefer to be at home rather than go to a nursing facility. Home health care can provide various benefits that support daily living, longevity, and quality of life. If you’re looking to provide in-home care for a loved one, contact Ohioans Home Health & Hospice to learn more about our services for the Ohio and Michigan areas.