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Golden Nuggets, March 2019

3/6/2019

A publication of Golden Horizons Elder Care Services, Inc.

A Message from the Office

Sitting at my desk composing this message, I look out my window and observe for a moment. White clouds dance across the deep blue skies riding on

the breeze. Then my eyes drop down and I sigh wistfully. Snow and ice are everywhere. I love snow as much as the next person, but I
am ready for a green landscape and warm days. We’re almost there though. Two weeks to the solstice (not that I’m counting)!

As we transition winter to spring, from hybernation to rebirth, it is a
good time to take inventory - of ourselves, of our homes, of our

priorities. We just finished moving into a new office. Moving provided us an opportunity to look at what we had to keep and what we didn’t need any more. It is refreshing to declutter, whether in our
homes, our businesses, or within ourselves. On the page
two, you will find some tips for spring cleaning your home, but this season, take some time to think about spring cleaning on all levels. It’s a great part of our health.
~ Golden Horizons Office Team

Mr. W's Newsletter Inspiration

“You see, but you do no observe.” ~ Sir Arthur Conan Doyle

Cultural Tidbit: Sir Arthur Conan Doyle (May 22,1859 – July 7, 1930) was a British author, best known for his works of fiction with

Sir Arthur Conan Doyle

Sherlock Holmes & Dr. Watson

detective Sherlock Holmes and Dr. Watson. Born Arthur Ignasius Conan Doyle in Edinburgh, Scotland, Doyle’s first career was as a physician. He earned his medical degree (1881) and his Doctor of Medicine (1885) from the University of Edinburgh Medical School. He then studied in Vienna, Austria, to become an eye While trying to get his opthomology practice started (with little success), he wrote his first Sherlock Holmes novel, A Study in Scarlet. He went on to become a prolific writer in crime fiction, fantasy, and science fiction genres. Much as his chief character, Doyle was passionate aboutjustice and through his own deductive reasoning andobservations, he helped solve two cases in Britain.

Caregiver of the Month

March 2019: Amanda P. - Amanda P. started with Golden Horizons in August 2018. Since joining our team, Amanda has proven herself as an asset to the company through her professionalism, dedication and excellent care of her clients. Thank you for all your hard work Amanda. Congratulations!

A Nutritious Diet of Blog Posts for March

3/1/2019

Here we are, March 1, 2019. We are anticipating spring (although we're getting doused in snow this weekend) and looking forward to the sunny summer days when we can put our winter hybernating behind us.

I don't know about you, but when I think the warmer days, I think of being more active, which makes me think of exercise and good nutrition. What does good nutrion look like? We will explore this concept below, and throughout this month on the blog.

March is National Nutrition Month. Growing up, we always talked about the food groups. Here is a little more information on what they look like today.

Grains

Grains are sourced from cereal grains like wheat, rye, barley etc., and are a good source of fiber, particularly when they are whole grains. Good sources include whole wheat, whole oats, brown rice, wild rice, buckwheat, bulgur, and quinoa

Vegetables come in all shapes, sizes and colors. They range from dark green veggies like kale and broccoli to other colors like potatoes, squash, carrots and more. Eating more colors means better balanced diets.

Vegetables

Proteins

Proteins are sourced from a variety of foods including eggs, meats and beans (lima, black etc.). *Note: Beans can be categorized both as proteins and vegetables. Other proteins include nuts and lentils.

Dairy is an important source for vitamins and minerals, especially calcium, which we need for strong bones. Most adults don't get enough dairy. Good sources of dairy include milk, cheese and yogurt.

Dairy

Fruits

Fruits, like vegetables come in a variety of shapes, colors and sizes, and like dairy, most adults don't get enough in their daily diet. Fruits range from citrus fruits like organges, to berries to skinned fruits like apples or pears.

Oils didn't use to be their own food group, but like many who are under-recognized, they have finally arrived. Olive oil, avocado oil, coconut oil are high in Vitamin E and a good source for "good fats".

Oils

Well that's our little introductory tour and kick off for a month of nutrition blog posts. Get active and get healthy eating!

Oh, and stay safe this snowy weekend!

Sources:
- "Know Your Food Groups", National Institute on Aging, Rev. June 15, 2017
- "National Nutrition Month", Academy of Nutrition & Dietetics

Heart Healthy Habits

2/22/2019

Have you ever wondered how your everyday habits affect your heart? What do you eat? How big are your portions? Are you active? Do you exercise?

Lifestyle, diet and exercise are important factors when it comes to maintaining a healthy heart. Our decisions about our eating and exercising habits now will impact our health later in life. Let's explore tips to practice healthy habits.

We've all heard the old adage, "You are what you eat." It's true. For instance, if we are eating "bad fats", it'll adversely affect our weight, hormones, and health of our organs and heart.

Not all fats are bad. "Good fats are often naturally occurring - monosaturated fats like avocados and olive oil, polysaturated fats like in nuts and seeds, and omega-3 fatty acids found in fish like salmon or tuna.

Let Your Heart Beat to the Rhythm...

2/15/2019

"If music be the food of love, play on...!"
~ William Shakespeare, Twelfth Night, Act I, Scene I ~

We've all heard that famous line from Shakespear, "If music be the food of love...". He meant it soulfully, but perhaps it can also have a literal impact? Yes, music has an incredible healing ability in humans!

Today, music therapy is a growing field, but music and healing have been intertwined since ancient times. In Chinese, the character used is the same for medicine and music. In the ancient Greek culture, music

was a mode to reduce stress, help with pain, and deepen sleep. In both African and Native American ancient cultures, music, singing and chanting were integral in the healing processes and rituals.

In today's modern, Western medicine, the effects of music in the healing process are being studied and utilized across many disciplines, including those related to the heart. Since 1980, there have been a number of studies on how music affects the heart. Here are a few, quoted from a Harvard Heart Publishing Journal:

"~ At Massachusetts General Hospital, a nurse-led team found that heart patients confined to bed who listened to music for 30 minutes had lower blood pressure, slower heart rates, and less distress than those who didn't listen to music.
~ Another nurse-led team at the University of Wisconsin-Milwaukee found that heart attack survivors who listened to restful music in a quiet environment for just 20 minutes were less anxious about their health than those who rested in a quiet room without music.
~ At Abbott Northwestern Hospital in Minneapolis, men and women who listened to music soon after undergoing cardiac surgery were less anxious and reported having less pain than those who just rested quietly.
~ At the University of Maryland Medical Center in Baltimore, researchers measured blood flow through the forearm (a stand-in for blood vessel health) as healthy volunteers listened to music or relaxation tapes. Blood flow increased significantly while the volunteers listened to music that evoked joy or to relaxation tapes, and decreased while they listened to music that provoked anxiety.
~ In a study from Hong Kong, older volunteers who listened to relaxing music for 25 minutes a day for four weeks lowered their systolic pressure (the top number in a blood pressure reading) by 12 points and their diastolic pressure (the bottom number) by 5 points, while a control group that didn't listen to music had no change in blood pressure.

Studies are ongoing, but music always does the heart good! Listen.

Sources
~ "Music Therapy in Cardiovascular Patients", Wolfgang Mastnak,
Today's Geriatric Medicine, Vol. 8 No. 6 P. 5
~ "Using music to tune the heart", Harvard Health Publishing, Harvard Medical School, November 2009
~ "Twelfth Night, Act I, Scene I", William Shakespeare, www.owleyes.org

Have a Heart...and Keep It

2/8/2019

How many of you know the symptoms of a heart attack? Do you know what a heart shunt or a heart stent? Do you know if your family has a history of heart disease? Do you know what your heart does for you?

The human heart is one of the most important organs in our body. Located in the left side of the chest cavity, it is about the size of a large fist, weighs 8-10 oz in women and 10-12 oz in men, beats 100,000 times a day, pumps the equivalent of 5,000 gallons of blood through the body. The function of the heart is circulate the blood in the body supplying nutrients and oxygen to tissues and cells throughout the body, and

removing the toxins and carbon dioxide that builds up in those same tissues and cells.

The heart is made up of four chambers - right atria, left atria, right ventricle, left ventricle. The atria are the upper chambers and the ventricles are the lower chambers. The left and right sides of the heart are divided by a wall of muscle. The right chambers and left chambers work together as the right heart and left heart.

The heart pumps blood through two systems - the pulmonary circuit and the systemic circuit. Deoxygenated blood gets pumped through the right ventricle going to the lungs where it is oxygenated. It returns to the heart via the left atrium. This is the pulmonary circuit. From the left atrium, the oxygenated blood leaves the heart through the left ventricle and is pumped out into the body supplying oxygen and nutrients to cells and removing toxins and carbon dioxide buildup. It returns to the heart through the right ventricle. This is the systemic circuit. The right side works with the deoxygenated blood and the oxygenated blood is handled by the left side of the heart.

Your heart is vital to your health, to, in fact your life. February is American Heart Month. We will be exploring more about the importance of our hearts and health.

Sources:
- The Heart: All You Need to Know, Tim Newman, January 10, 2018, Rev. by Dr. Deborah Sullivan, Medical News Today
- Human Heart: Anatomy, Function & Facts, Tanya Lewis, March 22, 2016, Livescience.com

Golden Nuggets, February 2019

2/1/2019

A publication of Golden Horizons Elder Care Services, Inc.

Announcement! We're Moving!

You read that right, we’re moving. As of February 1, 2019, we will be relocating to new office space... Now before you start to worry about how you will navigate to the new place, we are only moving downstairs. We will still be at 251 Main St. in Old Saybrook, but now in Suite 101. The great news with this - fewer stairs! Come visit us on the 1st floor in our regular building. Here’s our full address:

251 Main St, Suite 201, Old Saybrook CT 06475

A Message from the Office

I was watching the weather channel this morning as I was getting ready for my day. They were talking about the “polar vortex” dipping down

over most of the continental USA, bringing record-breaking cold temperatures. The upper Midwest was seeing wind chills of -50+ F. These are dangerous temperatures! Thankfully, we are only getting as

low as positive single digits, but it is still cold. We are in the midst of winter. Cold temperatures come with the season. To that end, we need to be diligent in our preparations - ie. winter maintenance on our cars, emergency kits in our cars with shovels, flashlights, food, batteries, water, first aid items, blankets etc. We need to be vigilant in dressing warmly and appropriately for the colder temperatures and take proper precautions in making sure our walkways are clear of ice, snow, and slippery conditions. Winter is a beautiful season - who doesn’t love a gentle snowfall, a roaring fire and a cup of hot cocoa - but we need to accord it proper respect. Stay warm and safe! ~ Golden Horizons Office Team

Mr. W's Inspirational Quotes

“Success is not final, failure is not fatal: it is the courage
to continue that counts.” ~ Winston Churchill

Cultural Tidbit: Is there anyone in the world who hasn’t heard the name Winston Churchill? ...Yes, technically speaking, there are many in the world who haven’t heard his name and who don’t actually know who he is, but the sentiment remains. Winston Churchill was a British writer, politician and officer in the army. His greatest role was as Prime Minister of Great Britain during WWII. He lead that nation through some of her darkest days; from when they stood alone against the Third Reich to the complete Allied victory. His leadership and iron will helped Britain navigate the pre-, during, and post-war worlds and his efforts echo through the halls of history today.

Caregiver of the Month

Luciana joined the Golden Horizons team toward the end of 2018. In her short time with us, she has demonstrated excellence and professionalism in her care for her clients and in her communications with the office. Through her hard work and dedication, she has become a valuable asset to Golden Horizons. She is a true team player. Thank you Luciana. Congratulations!

February Birthdays

We would like to wish the happiest of birthdays to all our clients and caregivers with February birthdays. May this year be full of

blessings and adventures beyond your wildest dreams.

Clients
- Mr. G, February 2
- Mrs. B, February 5
- Mrs. D, February 16
- Mrs. M, February 18

Caregivers
- Khum N, February 8
- Tynasia D, Februray 12
- Leila H, February 16
- Zanaya B, February 22
- Irene D, February 23

Winter Safety for Non-Snow Birds

1/30/2019

Winter safety for seniors - Golden Horizons

winter - parked cars - snow

Winter Storms and Cold Temperatures ARE Dangerous to Our Loved Ones. Be Safe for You & Yours this Winter.

non-snowbirds

Although winter comes as no surprise, many individuals are not ready for it's impact. To plan ahead helps one stay safe and healthy. The CDC (Center for Disease Control and Prevention) indicates to save lives one must prepare (winterize) home, limit outdoor activity in stormy weather, coordinate necessary transportation concerns (car, bus, train, etc.) and stay ahead of potential power outages or blackouts. Check-in on loved ones especially our golden friends are a must. If we are prepared for the hazards of winter, the likelihood to stay safe and healthy when temperatures start to fall are on our side. The following are CDC's recommended steps for winter safety.

Safety Tips for the Elderly in Winter

1/25/2019

The winter season offers great opportunities for fun and outdoor adventures like skiing, snowboarding, sledding, sleigh rides, or a ramble down a snow covered path under the stars. But winter also heightens the possibility of dangerous

Weee!!!!!

situations. In winter, we have ice, blizzards, nor'easters, cold temperatures and more. Slippery conditions and winter weather make it a more difficult season for the elderly. We want to make sure the safety and health of our older loved ones are well-maintained. Here is some information on common conditions or issues in winter and safety tips.

Falls - Winter weather brings increased chances of falling due to ice, snow chunks, slippery conditions. Balance issues can increase with age heightening the risk further for the elderly.

Some tips to prevent trips and falls in the winter: a) Make sure the walkways, steps etc. around your home are clear. If you are older, make sure you have someone younger who is able to help in this. b) Apply cat litter or rock salt to the walkways to provide traction and to help de-ice. c) Wear proper footwear with traction. d) If you use a cane or walker, use one with a rubber tip that provides traction.

Hypothermia - Hypothermia is a condition where the body temperature drops to dangerous levels and is caused by long exposure to cold temperatures. Our chances of developing it increase with age. Signs of hypothermia include cold, pale skin, confusion, sleepiness, balance issues, slowing heart rate or breathing.

Tips for preventing hypothermia: a) Stay indoors or only stay out for short periods of time when it is cold b) Set the heat in the house at about 65 or higher c) If you've been outside and gotten wet clothing, change quickly into dry clothes. Wet clothes help the body temperature drop faster d) Always dress warmly and cover exposed skin in cold temperatures with gloves, thermals, scarves, pants, hats, proper coats etc.

House Fires and/or Carbon Monoxide Poisoning - Winter brings colder temperatures, therefore it is common practice for windows and doors to be shut tight. Many people use fireplaces or wood stoves as sources of heat. If not

properly tended, a fire could start, and if with doors and windows shut, there is an increased chance for a build up of carbon monoxide. Warning signs of carbon monoxide poisoning include headache, nausea/vomiting, confusion, dizziness, weakness, losing consciousness etc.

Tips for preventing fires or carbon dioxide issues: a) Call a professional to clean out your chimneys and flues b) Put up and maintain smoke detectors and carbon monoxide detectors in optimal locations, especially near stoves, fireplaces, furnaces etc. Make sure the batteries are up-to-date c) Make sure space heaters and kerosene heaters are at least 3 feet away from any items that could be flammable d) Open a window just a crack to provide possible carbon monoxide build up an outlet to dissipate.

Frostbite - Frostbite is damage to the skin from overexposure to cold temperatures. It usually occurs on parts of the body farthest from the heart like your fingers, toes, chin, ears etc., and those with heart conditions and poor circulation, as well as the elderly, have increased risk. Signs include grayish, gray-yellowish, ashy skin, skin that feels waxy, numbness in the body parts affected.

Ways to prevent frostbite are much the same as preventing hypothermia - staying inside, or only going out in the cold for short periods of time; dressing properly for being outdoors in winter, staying warm etc.

Shoveling - While winter is fun, one of the annoying parts is having to clear our walkways and our cars of snow...aka shoveling. It's a great form of exercise, but you are outside in the cold. If we overwork ourselves, it can be a

recipe for serious injury. The elderly are even more susceptible to such possible injuries.

Ways to prevent injury when shoveling or clearing snow: a) If you are elderly, hire someone to do it b) Work steadily, not strenuously, so your heart and your limbs function properly. Your heart works twice as hard in cold weather c) Lift with your legs, not with your back.

Winter Driving - As we age, changes in our body, like poor eyesight or delayed reflexes, can make driving more difficult. That is only compounded in winter, with threat of black ice, poor visibility and bitter cold. We need to be prepared.

Ways to be prepared for winter driving: a) Have routine maintenance done on your car to prepare for it for winter ie. oil change, winter tires etc. b) Pack an emergency kit and keep it in your in case your were to break down - extra blankets, non-perishable food (protein bars, hard candies), shovel, rock salt, flashlight and batteries, radio, map, jumper cables, first aid kit etc. c) Always remember to drive with your cell phone and keep it charged d) Avoid icy roads if possible e) Posture in defensive driving.

Stay safe this winter!!!

Sources:
- Healthaging.org
- National Institute on Aging
- "The Older Adult's Guide to Winter Weather", Amy Ehrlich, MD, January 3, 2018, US News

New Office Location

1/23/2019

We're Moving!!!!!

Golden Horizons Elder Care Services, Inc., will be moving into a new office on February 1, 2019. Please bear with us as there may be a short interruption in our phone services that day.

New Address: 251 Main St, Ste 101, Old Saybrook CT 06475

We will be in the same office, but more accessible to you on the first floor. We look forward to continuing our quality services to you all from our new office. Be sure to come visit!

National Thyroid Health Awareness Month

1/23/2019

National Thyroid Health Awarness

The thyroid is a small, butterfly-shaped gland located near the bottom of the neck below the Adam's apple. The Thyroid gland influences the functions of the heart, brain, liver, kidneys, the skin and other important organs. Even the thyroid hormones help the body use energy and stay warm. A healthy thyroid gland is vital to the body and one's well being according to the American Thyroid Association. How does it work? What can go wrong? Treatments available and how to keep it healthy - please read on.

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