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It’s Deaf Awareness Week here in the UK. According to Age UK figures, around 40% of people over the age of 50 in the UK have some form of hearing loss. Yet many of us will live for months or even years with our hearing deteriorating without seeking help. So, today we’re taking a look at why our hearing starts to deteriorate as we age and what we can do to keep our hearing in good health. Why does our hearing deteriorate as we age? For the most part, hearing loss occurs very gradually, so gradually in fact that we are often not aware that our sense of hearing isn’t as sharp as it once was. Just as with so many things in life, most people who experience hearing loss as they get older do so because of wear and tear. As the years go by, the tiny hair cells in the inner ear can become weak and damaged. These tiny hair cells are important as they are the sensory cells that transform noise vibrations into electrical signals. These signals then transmit information to the brain to tell us what we’ve heard. When they stop working, the messages being sent to the brain become weaker or even non-existent, resulting in a loss of hearing and an impact on our day to day life. Hearing loss can also happen when: - We’ve had regular exposure to loud noise (this could be an occupational hazard or even lifestyle choice) - We’ve experienced a form of middle ear disease - There’s a family history of hearing loss. - A condition like Tinnitus can lead to more permanent hearing loss. What can I do if my hearing is getting worse? If you think you’re hearing less than you used to, the first thing to do is to talk to your GP who will run some basic tests to check for treatable ear problems that could be causing the issue. With luck your hearing loss could be temporary and caused by an ear infection or build up of ear wax - both of which can be treated easily. If there is no obvious cause, your doctor can refer you for a hearing assessment with an audiologist or an ear nose and throat (ENT) specialist. They will look into your ears and test your hearing to see how well you can detect different levels of sound. This assessment will help find the cause of your hearing loss and what treatments would work best. In many ways it’s just like an eye test and your ENT specialist will be able to detect the issue and prescribe a suitable solution. Could a hearing aid help me? If your ENT specialist suggests it then, yes, a hearing aid could be really effective. Although many people are reluctant to start wearing one, a hearing aid really can be life changing. If you’ve been struggling to keep up with conversations or to hear the radio or TV, your life is being negatively impacted by your hearing issues. Biting the bullet and finding a suitable hearing aid for your needs is a very positive step you can take to improve your daily life. Hearing aids work by very simply making sounds louder and clearer. Although they won’t restore your hearing to normal, or cure the reason behind your hearing loss, they can make life much easier. How does a hearing aid work? Put simply, a hearing aid will pick up sound and make it louder through a small amplifier built into the device. Many will also be able to distinguish between foreground noise, such as conversation, and background noise, such as traffic - just as your ears would naturally do. Hearing aids come in all shapes and sizes - as well as prices! Modern technology has allowed aids to be made smaller and more discreet than ever before. Some aids fit entirely inside the ear, although these can be harder to adjust because of the small controls. Hearing aids are provided for free on the NHS but you will have a smaller choice in terms of size and functionality. Using a hearing aid for the first time Since you’ve been used to having just a limited amount of hearing, you might find it quite an odd experience when you first use your hearing aid. Everyday sounds may seem quite loud and it could take you a couple of months to get used to hearing sounds with your hearing aid. Your ENT specialist should advise which model should suit you. You might even be able to trial an aid for a few weeks before buying to make sure it’s the right fit for you. Make sure you know how to put it in and take it off, as well as how to change the batteries and keep it clean. If something doesn't feel right you should always have it checked out. Need more help or want to buy a hearing aid? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice. Follow us on Twitter and Facebook and don't forget to read our other great health blogs!

It’s difficult to believe, but the bathroom is one of the most dangerous rooms in the house - particularly for the elderly or less mobile. Without good management for those who’re living independently, bathing and toileting is one of the riskier activities in the day. Read on for our tips on keeping your bathroom safe for peace of mind for you or your elderly relative. What makes the bathroom dangerous? Bathrooms are often small, awkward spaces with limited room to move around. For older adults or individuals with limited mobility, or those who use a mobility aid, the bathroom can be a tricky place to manoeuvre. Stepping in and out of the bath or shower, using the toilet, turning on taps or simply negotiating the doorway - all of these can prove difficult and can create some unexpected dangers. Water can also make bathroom surfaces quite slippery, increasing the risk of slipping, falling and serious injury. Thankfully, it’s very easy to make a few small changes that will not only minimise the risk of injury but will make bathing and toileting much easier, allowing the elderly person to remain independent for much longer. Safe Bathing Tips Ensure the bathroom is clear of any trip hazards like bath mats, toilet roll holders, tubs/baskets and free-standing shelving units. Keep lighting in good condition both inside the bathroom and to light the way safely from other rooms in the house. Consider how easy it is to hold and grab a secure fixture if a fall was to happen. Install grab bars in appropriate places around the bathroom. Replace shower curtains and rails with fixed glass shower doors or panels. In the event of a stumble or fall, it could be very dangerous to grab a loose shower curtain on an unsteady rail. Inside the shower it might be safer for the user to be seated. A shower seat fitted to the wall is one of the best options - it’s compact, folds away when not in use and is securely fixed to avoid wobbles or movement. Alternatively, you could use a simple shower stool with a rotating seat to allow easy access to reach shampoo, shower head and shower controls. A shower suction grab bar will offer a secure handle to help with standing or lowering on to the shower stool. For those who use a mobility aid you might consider a mobile shower chair which allows the user to be wheeled into the shower space while seated. For easy access to the bath a bath rail will give confidence and stability when getting in and out of the tub for the more mobile.  If extra support is needed for bathing, then a battery operated bath lift seat will manoeuvre the bather in and out of the bath safely and with absolute comfort and confidence.  Simple accessories like a set of bath tap turners can make it safer and easier to use the bath and sink taps, avoiding any stiff taps or over flowing of water.  Safer Toileting If the user has difficulty sitting and rising from the toilet seat they might need a toilet safety aid. Something simple like a padded toilet seat which raises the height of the toilet could help. For greater support with toileting a full toilet frame will provide stability and support while sitting and rising from the toilet. It can also be fixed to the floor for greater stability. A fold away drop down toilet rail fitted to the wall beside the toilet is a very useful bathroom aid providing support while using the toilet and other areas within the bathroom as well.  Need more help to improve your health? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice. Follow us on Twitter and Facebook and don't forget to read our other great health blogs!

Ageing is a part of life. But as we get older, we often feel more stressed. Research tells us that the older we get, the more our bodies make stress hormones. This can lead to feeling anxious more often. But there's another twist. Too much stress can make our memory weaker and affect how our brain works. Simply put, if we're constantly stressed, it's harder to remember things, and we might feel more nervous or worried. The good news? We age slowly over many years. So, we have time to fight this! There are many simple ways to reduce our stress. By doing so, we can keep our brains sharper for longer and enjoy our later years feeling more relaxed and happy. Read on to find out how we can combat stress as we age. Cognitive Training/Brain Workouts Think of your brain like a muscle. Just like our arms and legs, our brain needs exercise too. And guess what? There are fun ways to do this! Have you ever tried puzzles like crosswords or Sudoku? Or maybe number games on the internet? These aren't just fun activities. They're like mini-workouts for your brain. When you play these games, you help your brain become stronger. It's like taking your brain to the gym! The best part is, you don't need to spend hours on it. Just play for 5 minutes every day. Turn it into a fun daily routine.  The more you play, the better you get. Over time, you'll notice you can think faster, make decisions more easily, and even recall memories quicker. Plus, it's a fantastic way to beat boredom and stress. Incorporate these little brain-boosting games into your routine. Maybe during a coffee break or right before bed. As days turn into weeks and weeks into months, you'll find not just a more agile mind but also a new enjoyable hobby. Dive in and let your brain shine! Feeding Your Body & Mind There are many studies that show how healthy eating can have a profound positive impact on stress levels. These simple guidelines can help you achieve a stress free lifestyle:  Balanced Blood Sugar Levels - Foods rich in fibre and low in processed sugars can help maintain stable blood sugar levels. Stable blood sugar helps prevent mood swings and energy crashes, which can trigger stress and irritability. Boosted Brain Function - Omega-3 fatty acids, found in fish and flaxseeds, support cognitive function and can help alleviate symptoms of anxiety. Improved Gut Health - A significant amount of our serotonin (the "feel good" neurotransmitter) is produced in the gut. Probiotic-rich foods, like yogurt and fermented vegetables, support a healthy gut microbiome, potentially leading to improved mood and reduced stress. Elevated Mood -Tryptophan, an amino acid found in foods like turkey, nuts, and cheese, is a precursor to serotonin. Consuming tryptophan-rich foods can aid in the production of serotonin, improving mood and reducing stress. Reduction in Inflammation - Anti-inflammatory foods like berries, olive oil, and green tea can combat inflammation in the body. Chronic inflammation has been linked to higher levels of stress and mood disorders. Increased Energy - Foods high in vitamins, especially B-vitamins like whole grains and beans, help in energy production. Feeling energetic and alert can better equip you to handle stressors throughout the day. Natural Relaxation - Some foods, like chamomile tea or dark chocolate (in moderation), can have a naturally calming effect on the body and mind, helping in immediate stress reduction. Reduced Cravings - When we eat balanced meals, our bodies are satiated and nourished, reducing the urge to reach for sugary, fatty comfort foods that can lead to a temporary high followed by a crash in mood and energy. There are a lot of ways to benefit from a stress free diet. It might seem overwhelming! But if you stick to the basics that will greatly improve your stress free lifestyle. Breathing Techniques are more than just Inhaling and Exhaling When we think about stress relief we usually think about breathing techniques. Even though breathing might seem instinctual, there's an art to using breath for relaxation. Gentle breathing techniques are not only easy to practice but also a quick fix for those unexpected moments of tension. The best part is you can do it anywhere. Imagine you're in the middle of a hectic day, and out of nowhere,the stress starts building up. Maybe it's from a looming deadline or you found yourself in an overwhelming situation. But instead of letting the stress snowball, you have a powerful tool right under your nose - literally! Here's How It Works: Pause. Before anything, find a quiet spot (it could be your office, a park bench, or even in your car). Position. Sit comfortably with a straight back. Place one hand on your chest and the other on your stomach. This will help you be more aware of your breathing. The Breathing Process. Begin by inhaling deeply and slowly through your nose, counting to 5. Feel your lungs expand and your belly rise. Hold that breath for a count of 2, allowing your body to absorb the oxygen. Now, exhale slowly through your mouth for a count of 10, making a quiet whooshing sound. As you do this, imagine the day's stresses leaving your body with that breath. Repeat. Go through this process a few times, and you'll likely start to feel calmness replace the stress. Daily Practice Makes Perfect: By dedicating just a few minutes each day to practice this technique, you're not only preparing yourself for future stress but may also be reducing the chances of those anxious moments arising to begin with. Consider this breathing exercise as a mini-break for your mind. It's a way to center yourself amidst the chaos of everyday life. And the best part? It's free, requires no equipment, and can be done anywhere! So, the next time you feel that familiar knot of stress tightening in your chest, just follow our 4 steps.   Rethinking Stress & The Power of Perspective Our minds are incredibly powerful, shaping how we interpret and react to the world around us. However, sometimes we can get stuck in negative thought patterns, which can make challenging situations feel even harder. This is where the transformative approach of cognitive restructuring comes into play. What is Cognitive Restructuring? Simply put, cognitive restructuring is about shifting the way you think. Think of it as mental gymnastics—flexing and stretching your mind to view situations from various perspectives. By actively seeking alternative viewpoints, you might just stumble upon a more positive or constructive way of seeing things, leading to reduced stress and anxiety. For example, missing a deadline at work could feel catastrophic. But by restructuring your thoughts, you might see it as a learning experience that helps improve your time management skills for future projects. Why is it Useful as We Age? As we get older, we encounter different types of stressors—from health issues to changes in our social environment. The production of stress hormones also changes, which can amplify our feelings of anxiety. When to ask for help While many can practice cognitive restructuring on their own, it's essential to know that there's no harm in seeking external support. If you find that stress and anxiety are overwhelming, a therapist or counselor specializing in Cognitive Therapy can be a beacon of support. They can guide you through the process, provide tailored strategies, and offer a safe space for you to explore and challenge your thoughts. Conclusion Our thoughts have a profound impact on our well-being. As we journey through life, ageing and stress often walk hand in hand and the challenges of growing older can intensify our stress levels. It's crucial to remember that how we respond can make all the difference. By embracing positive habits, like healthy eating, cognitive restructuring, and breathing techniques, we can better manage our stress and even reduce its impact.

We’re recognising World Sleep Day this March 18th so this week’s blog is all about how we can ensure good, regular sleep as we age and what tools and items we can use to make sleep come easier to leave us rested, refreshed and ready for the day to come. We know that our sleeping patterns can naturally change as we get older. Menopause, health conditions and changes in our activity and stress levels can all play a part in affecting our sleep quality for the worse. So, as we age, it’s not unusual for us to have trouble getting to sleep and/or find ourselves waking in the night unable to drift back to the land of nod. What’s the result of this? We’re left tired, emotional, grumpy and less able to function to the best of our abilities the next day. As we get older, it becomes harder to cope with exhaustion and will begin to have detrimental effect on other aspects of our health and wellbeing. Is bad sleep inevitable as we age? Simply put - the answer is NO! But, importantly, that response does come with a caveat. Although it’s not a given that we have to endure bad quality sleep in older years, it is crucial that we accept there will be some changes in our regular sleeping routine. How does sleep change as we age? As we get older, our sleep patterns will be disrupted by the changes in our circadian rhythms and the production of hormones like melatonin and cortisol. In fact there is a direct connection between the amount of daylight we get as we age and the production of melatonin in our bodies. Generally, as we become less active with age, we tend to spend less time outdoors and our melatonin production decreases. This in turn will affect our internal body clocks can thus affecting the natural rhythms of our sleeping/waking routine. Top tips for sleeping well Firstly, putting pressure on yourself to get a solid 8 hours of sleep every night is definitely not the way forward! Accepting that some nights will be better than others is healthy, and starting to recognise that your sleep patterns will come in waves of good and less good can be psychologically helpful. However there are some easy ‘tricks’ you can put in place to encourage more frequent, good sleep. Create a routine where you go to bed and get up at the same time every day. Get up in the morning at your usual time, no matter how well you slept Make sure that your bed and bedding are comfortable - use a comfortable, supportive cervical pillow and if you like extra comfort you can snuggle down with a knee pillow to keep your lower body supported too!  Avoid caffeine, nicotine and alcohol in the evening and try not to eat a heavy meal less than 3 hours before bed. Avoid exercise in the evening - although a gentle evening walk can help to remove mental stress so it can be a useful part of your ‘calming down’ routine. Keep your bedroom cool and dark – the ideal temperature is 18 degrees. A ripple mattress topper can work brilliantly to keep the bed temperature regular as the air can circulate around the ripples, as well as keeping your body equally supported all night.  Remove TVs, computers and phones from the bedroom at ALL times! Try to avoid napping during the day. If you do enjoy a daytime nap, schedule this for roughly the same time each day. What if You Wake in the Night? Often, getting to sleep in the evening is not the problem but waking in the early hours is. If you do wake up in the night and struggle to get back to sleep you can try these tips: Try to clear your mind of whatever is ‘talking’ to you. Deep breathing and relaxation techniques can work. If, after 15-20 minutes you haven’t nodded off you should get up and go into another room. Don’t start any activities that will ‘wake’ you up - like housework, watching TV or going on to your computer or phone. Instead just sit in a comfortable chair and listen to a gentle programme on the radio, or do some reading. Return to bed and go through your usual settling down routine, trying not to become too concerned with the pressure of getting back to sleep. If again after 15-20 minutes you can’t fall asleep, repeat the process. If you feel that your sleep habits have become a problem and that they are strongly affecting your daily life, then you should seek help from your GP. Need more help? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice and don't forget to read our other great health blogs! March 2022

As we approach the end of May the temperature is slowly climbing and we’re starting to see some lovely, warm summery days. For most, this heralds balmy months ahead for picnics, walks, sunbathing and days on the beach. But for many older and more vulnerable people, the warm weather does not bring such joy. Elderly people can be at greater risk of health and social problems related to the hotter weather. So it’s important to know the risks associated with warm weather and how to help your elderly or vulnerable person to cope in the coming summer months. Who is most affected by warmer temperatures? A proper heatwave can have a negative impact on anyone, but elderly people and those with underlying health conditions are often more severely affected by warm weather, particularly if they are: Suffering from chronic health conditions like heart or breathing problems, raised blood pressure and stroke Struggle with mobility and balance e.g. Parkinson’s Disease Over the age of 75 Suffering with Mental Health issues - especially affected by loneliness or struggle to get outdoors for social interaction Taking medication that will affect their sweating or ability to regulate temperature. How does a heatwave affect the elderly? Heatwaves go hand in hand with dehydration - we are all susceptible to this but if your elderly person struggles to take on enough fluids in warmer temperature they can be at risk of developing heat exhaustion, heatstroke or suffering from the effects of dehydration.  Dehydration can be a very serious condition, firstly manifesting in cramping in the limbs, generally feeling unwell or fatigued and, more seriously, causing cognitive shut down and organ failure. So do watch out for the signs and keep your elderly person cool and hydrated as much as possible. How to cope in the heat Stay hydrated - it’s of top importance to keep your elderly person hydrated when temperatures start to rise. Avoid alcohol and excess caffeine or sugary drinks Drink plenty of cold drinks - water is best but mildly diluted fruit juice is also good Check that the elderly person is regularly passing clear urine. If the person is bed bound or uses a wheelchair, you could consider attaching a hydrant drinking system to their bed or chair so they have easy, permanent access to cool drinking water.  There is also a range of useful non-spill cups with temperature regulated lids or cups with one way drinking straws that could be used to help keep your elderly person hydrated. Keep cool - do whatever you can to avoid exposure to the sun and to keep the surroundings as cool as possible. Wearing loose fitting clothing and a hat or sun shade when outdoors is a good start. While indoors you should keep windows closed and pull the blinds/curtains when the temperature is still hot outside. Leaving windows and doors open in the day only serves to allow warm air to enter the house and continue to heat up, leaving the house very hot and uncomfortable. Your elderly person can keep cool by sitting on a gel filled cushion which is not only comfortable to sit on but the gel technology keeps you cool. Take a cool bath or shower or splash cold water over your skin and clothing. Use a damp cloth or reusable cool pack on the back of your neck Most importantly, if you spot any signs that the elderly person is suffering from heat exhaustion or dehydration etc immediately seek medical attention. Need more help? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice and don't forget to read our other great health blogs!   May 2022

For most of us in the UK the sun is out! We’ve had some glorious days (ok, and some rain) and many of us have been out and about soaking up the sun’s rays - hopefully safely - and absorbing some lovely Vitamin D. But what is Vitamin D?  And why is it so good for us?  And, crucially, why is it so much more important to us as we get older? Let’s find out and let us tell you how to make sure you’re getting enough to help prevent issues as you age and help keep you in optimal health. What is Vitamin D? Vitamin D is often known as the sunshine vitamin. In fact it’s the only nutrient our bodies can make when we expose our skin to sunlight. Vitamin D is a fat-soluble vitamin that helps with a huge amount of bodily functions. It powers up our immunity Helps to fight infections Supports muscle movement, nerve function, cell growth Reduces inflammation. One of the biggest benefits of Vit D absorption for the body, though, is the growth and maintenance of strong and healthy bones.  Vit D helps the body absorb calcium which works to strengthen bones and reduce the possibility of a thin and brittle skeleton. Why Do We Need More Vitamin D as We age? Our bone density reduces as we grow older, and after the age of 50 we all become more susceptible to weakened bones and conditions such as osteoporosis and breakages. This is especially true for women who, after menopause, become even more at risk because of the lowering of the hormone oestrogen in their bodies. Weakened bones will affect 1 in 5 men and 1 in 2 women over 50. However, it is suspected that our intake of vitamin D often drops as we age simply because we spend less time outdoors because of mobility issues, work commitments and an increased sensitivity to heat and sun exposure. The amount of Vitamin D we each need is dependent on a variety of personal data but, in general, adults under the age of 70 will need 400-600 IU of Vitamin D per day. Over 70 that increases to around 800 IU per day. How to Get Your Daily Vitamin D Dose The most efficient way to absorb vitamin D is through safe exposure to sunlight on the skin. In the UK, most fair-skinned people should be able to make all the Vitamin D they need by spending just 15 minutes with some skin exposed to sunshine, from late March to the end of September. Using an SPF sunscreen does not prevent Vitamin D absorption so it is always advisable to make sure your skin is properly protected from harmful UV rays with efficient sunscreen. If you have darker skin - e.g African, African-Caribbean or South Asian background - your absorption of Vitamin D through the skin is not as efficient and you might consider taking a supplement to top up your levels. In the winter months, however, it’s much harder to get your daily dose of Vitamin D from sunlight exposure alone so government advice is to consider taking a daily supplement and take a look at your diet to make sure you’re getting what you need. Adding more of these foods into your diet throughout the year, but especially in Autumn and Winter, will ensure you have sufficient Vit D levels. Oily Fish - salmon, sardines, herring and mackerel Red Meat Liver Egg yolks Fortified food - fat spreads and breakfast cereals How to Spot Vitamin D Deficiency Since Vitamin D is essential for the healthy working of many bodily functions, a deficiency can show up in many different ways, including: Fatigue Depression Non-healing wounds Physical weakness Aching bones Hair loss (particularly in women) If you’re experiencing any of these issues you should seek advice from your GP. Early intervention and treatment will help to prevent any more serious conditions from developing.  Need more help? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice and don't forget to read our other great health blogs! June 2022

Often, the first things that come to mind when we think about exercising in older years are walking, stretching and gentle cardiovascular workouts. Rarely do we consider that we should start to lift weights and build muscle from our 50’s well into our 70’s and beyond. Yet, the truth is that as we get older we all lose muscle and strength, which leads to all manner of issues including lack of mobility, independence, falls and an increased risk of developing cancers, heart disease and neurological conditions. So here’s why we should all be incorporating weight training into our weekly exercise routines and how we can start to build muscle and strength to live a longer, stronger life. Daily living made better Virtually everything we do in our day to day lives requires an element of strength. Walking, lifting shopping bags or simply lifting ourselves out of bed in the morning. We know that from the age of 35 we actually start to lose muscle power at the rate of around 1-2 per cent every year until our 60’s, at which point the deterioration increases to 3 per cent per year. Adults who don’t do regular strength training can expect to lose 4-6 pounds of muscle per decade (which is often replaced with fat) and, in short, will simply grow weaker and slower over time. Strength training will stave off this decline in muscle power meaning that everyday tasks continue to feel manageable throughout the years. Independence Loss of strength is directly connected with loss of independence. If an older person has lost the ability to carry out simple tasks like shopping, climbing stairs, lifting pots and kettles in the kitchen then they are reliant on the help and support of others to get them through their day. The older people most prone to lack of independence also tend to be those who have allowed their physical strength levels to fall. Staying active from our mid life, and incorporating some strength training in our weekly exercise routine will keep us more independent for longer as we age. Avoiding Falls The better strength you have, the better your balance is likely to be. A weak core and posture will lead to a higher risk of falling. Sadly, when elderly people fall it can mark the beginning of a rapid decline, or can put them at a much greater risk of developing more serious health conditions as a result of being bed bound, vulnerable and in a weakened state. How to add strength training Don’t think of building muscle and strength training as being the kind of exercise that leads to you looking like Mr/Miss Universe! Building that kind of body building muscle is not the aim. Rather, you’re simply looking to maintain the kind of strength you need to live your life well into your 80’s and beyond. You don’t even need weights to build and maintain good muscle form. Try doing a few sets of these 3-4 times per week. If you can include weights your muscle gains will be even better. Squats - make sure your weight is on your heels, not your toes, and that your knees don’t go further forward than your toes. Press ups - these can be challenging but try doing them with your knees on the floor or against the wall. Sitting against the wall for 10 seconds, building to 30-60 seconds. Arm curls - you could try using an exercise band to add resistance to this move Shoulder presses - try using a tin of beans, bag of pasta etc to add a bit of weight resistance to these. There are lots of great ways to add a bit of strength training into your routine and the benefits are immense. Maintaining good muscle strength and balance as we age will help us to stay active, independent and enjoy a much more interesting, fulfilled older life.  Need more help? We're always here to help so get in touch today. For all your Medical and Homecare supplies give us a call at Mediworld. We have over 40 years experience in medical, surgical, mobility and home health supplies and we're always on hand to chat if you need support or advice and don't forget to read our other great health blogs! August 2022

Getting older is bliss. Notwithstanding, the risk of falling increases significantly as we age. Falls pose a substantial threat to the health and well-being of older adults, often resulting in serious injuries, reduced mobility, and a diminished quality of life. The good news is that many falls are preventable through proactive measures and awareness.  According to the World Health Organisation (WHO), falls are the second leading cause of accidental or unintentional injury deaths worldwide, with adults aged 65 and above being the most vulnerable. These numbers underline the urgent need to address fall prevention comprehensively. In this blog post, we hope to shed light on the vital topic of fall prevention for the elderly. Our goal is to equip you with practical knowledge, strategies, and insights that can help you or your loved ones stay safe and maintain mobility.  Together, let's embark on a journey to safeguard our elderly loved ones, promoting a safer and more secure environment for their golden years.  Understanding the Concept of Falling A fall is simply moving from a higher level to a lower level, usually with speed and without control. As we age, our bodies go through changes that increase the risk of accidents and injuries, the most common of which is falling.  Some falls can be easily brushed off, especially by younger folk, but the body becomes more fragile with age and many times, even those seemingly harmless falls can cause major damage, making it quite important to prevent them in the first place. Factors like muscle weakness, balance issues, vision problems, and certain medications or health conditions increase the risk of falling, even at home. Nonetheless, these risk factors are often manageable.  Risk Factors for Falling in the Elderly Age is one of the biggest risk factors, as balance, vision, and muscle strength naturally decrease over time. Certain health conditions like arthritis, diabetes, or dementia also increase the likelihood of falls.  Other risk factors that are often ignored are environmental hazards, home modifications, chronic health conditions and medications. Our living environments can either promote safety or pose hazards that contribute to falls. Slippery floors, cluttered pathways, poorly lit areas, loose rugs, and uneven surfaces all create potential danger zones for seniors.  Also, certain chronic health conditions, such as arthritis, osteoporosis, Parkinson's disease, and diabetes, can affect balance, mobility, and overall physical well-being.  Additionally, some medications commonly prescribed to manage these conditions may have side effects that increase the risk of falls, such as dizziness, drowsiness, or impaired coordination. It is essential for older adults to regularly review their medications with healthcare professionals and be aware of potential fall-related side effects. Remember, fall prevention is not about living in fear but rather about empowering ourselves and our elderly loved ones to lead fulfilling lives with confidence and independence.  Ways to Reduce the Occurrence of Falls The many simple changes we make around us can help reduce the risks and chances of falls among the elderly. These changes are not to be made abruptly but over a period of time. These changes include: Wearing the right footwear: Your shoes can play a big role in preventing falls. Make sure your footwear is comfortable, fits well, and has a non-slip sole. Avoid wearing high heels, flip-flops, and shoes with slick soles. Removing hazards: Take a look around your home and remove any potential hazards. This includes loose rugs, clutter, and electrical cords. Make sure your home is well-lit, especially in areas like staircases and hallways. Using assistive devices: Consider using assistive devices such as a cane or walker if you have difficulty with balance. These devices can provide support and stability. Reviewing your medications: Some medications can cause dizziness or drowsiness, which can increase the risk of falling. Review your medications with your healthcare provider and make sure you are taking them as prescribed. Getting your vision checked: Poor vision can also increase the risk of falling. Get your eyes checked regularly and wear glasses or contact lenses if needed. Staying hydrated: Dehydration can cause dizziness and weakness, which can increase the risk of falling. Drink plenty of water throughout the day to stay hydrated. Exercise and Physical Activity for the Elderly Exercise is essential for the elderly to maintain strength, flexibility, and balance. Getting active and staying active can help reduce the risk of falls by improving mobility, muscle tone, and coordination. Do light exercises like walking, swimming or yoga Low-impact exercises are perfect for older adults. Walking, swimming or yoga are great options that provide physical and mental benefits without straining the body. Aim for at least 30 minutes of moderate exercise most days of the week. Start slow and build up your endurance over time. Find physical activities you actually enjoy doing because every little bit of exercise matters! Walking is a simple exercise that can be done almost anywhere. Stroll around your neighbourhood, at the park or on a treadmill. Swimming or water aerobics take pressure off the joints while providing resistance. Yoga improves both flexibility and balance.  Strength and balance training Strong muscles and good balance are key to preventing falls. Use dumbbells or resistance bands for simple weight training at home. Start with just 2–3 pound weights and build up slowly. In addition to cardio, focus on exercises that improve strength and balance, like weight training, Tai Chi or physical therapy. Tai Chi incorporates slow, controlled movements and weight shifting. It has been shown to significantly reduce falls among the elderly. Nutrition: The Path to Staying Healthy Eating a healthy, balanced diet is one of the best ways to keep your bones strong and reduce the risk of falls as you age. Pay attention to foods abundant in calcium, vitamin D, and protein because these nutrients are essential for strong bones and muscles. Calcium-Rich Foods Calcium helps maintain bone density, so aim for 3 servings of calcium-rich foods per day. Dairy products like milk, yoghurt, and cheese are excellent options. If you're lactose intolerant, try non-dairy sources such as sardines, salmon, almonds, and leafy green veggies like kale and broccoli. Vitamin D Vitamin D helps your body absorb calcium. Fatty fish, egg yolks, and fortified foods contain vitamin D. You can also get vitamin D by spending a few minutes in the sun each day or by taking a supplement.  Lean Protein Eating adequate protein, especially lean protein, is important for muscle health and preventing loss of bone density as you age. Great options include fish, chicken, beans, and Greek yoghurt.   Other healthy habits to build stronger bones include: Staying hydrated: Drink plenty of water and other non-caffeinated beverages to keep your body hydrated. Dehydration can lead to dizziness and increase the risk of falls. Limiting alcohol intake: Too much alcohol can interfere with balance and coordination. Stick to no more than 1 drink per day for women, and 2 per day for men. Watch your salt intake: A high-sodium diet can cause fluid retention and increase blood pressure. Both of these factors may contribute to falls. Focus on fresh, whole foods and limit processed and restaurant meals. Make these lifestyle changes today and you'll be well on your way to preventing falls and staying independent as you get older. Keep up the good work! FAQ: Your Questions About Preventing Falls in the Elderly Answered What causes falls in the elderly? There are several reasons why seniors are more prone to falls. As we age, our muscles naturally weaken, reflexes slow down, and balance decreases. Chronic illnesses like arthritis or diabetes can also contribute to instability. How can falls be prevented? The key is making lifestyle changes and safety adjustments. Exercise regularly to keep your muscles and bones strong. Walking, light strength training, and balance exercises like yoga or tai chi are great options.  Have your vision and hearing checked annually and update prescriptions as needed. Remove tripping hazards like loose rugs, clutter, and poor lighting. Install grab bars in bathrooms, non-slip mats in showers, and handrails on both sides of staircases. What about medications? Some medications can cause dizziness or drowsiness, increasing the risk of falling. Talk to your doctor about any side effects and if dosages or types of medications can be adjusted. Be very careful when starting or stopping medications. Take medications exactly as prescribed and never mix over-the-counter drugs or supplements without consulting your physician. What should I do if I start to fall? Try to stay calm. Look for a sturdy piece of furniture to grab onto for support. If you fall forward, try taking quick small steps to regain your balance. If falling backwards, bend forward at the waist.  This can help shift your centre of gravity and prevent a fall. If a fall does occur, call out for help and try to land on your buttocks to prevent a head injury. See a doctor right away if you experience pain, swelling or difficulty walking. By making proactive lifestyle changes, modifying your environment, reviewing medications, and knowing how to properly react if you lose your balance, you can significantly decrease the likelihood of falls and maintain your independence as you age.  Staying active and socially engaged also helps boost both physical and mental well-being in your golden years. In summary, having the knowledge and tools to help reduce the risk of falls for yourself or your loved ones is very important. Making simple changes to your environment, staying active and exercising, managing medications properly, and practising safety precautions, sets you up for improved mobility, independence, and peace of mind.  Don't delay; start implementing these recommendations today and reap the rewards of better balance, strength, and coordination. You deserve to live freely without the fear of falling, so take control of your health and safety.  The future is bright, so get up and get going—you've got this! Stay steady on your feet and enjoy all that life has to offer. For all your medical and homecare supplies, give us a call at Mediworld. We have over 40 years of experience in medical, surgical and home health supplies and we're always on hand to chat if you need support or advice. Follow us on Twitter and Facebook.

Choosing a care home for you or a loved one can be an overwhelming and difficult, life-changing decision to make.  It’s important to find the right care facility for your loved one’s specific, and changing, needs so having a checklist of things to ask and look out for can help with your research.  Here are suggestions for a number of things that you might want to consider.  Care Home or Nursing Home? Firstly it’s good to understand the difference between a care home and a nursing home, and to know which one is most suitable for you or your loved one.  While both care homes and nursing homes will offer 24 hour residential living, in general, the difference between the two lies in the level of medical care required for day to day support.  A residential care home is most suited to residents whose care needs are related to degenerative health conditions, such as reduced mobility or cognitive/practical difficulties. An elderly person who is struggling with mobility or is no longer able to cook at home, or is struggling to clean and care for themselves might find respite in a residential care home situation. A residential nursing home will be staffed by registered nurses as well as care assistants, and will provide 24 hour care for the needs of residents who require more medical attention (but are not required to be in a hospital setting) and the administering of drugs, intravenous medication and greater monitoring of health. As a result, nursing home costs tend to be higher than those in care homes.  Your GP or consultant will be able to guide you in this area depending on the individual’s specific needs, as well as giving you guidance on whether you are eligible for payment support.  Whether you are paying privately or you’re eligible for government support with paying for the home, be sure to ask what is included in the weekly cost - ask for a breakdown of the fees and check if services like laundry services, toiletries, hairdressing appointments, activities etc are additional.  First Visit First impressions are very important and recognising how the home makes you feel on first visit (or phone call for that matter) can play a big part in giving you an overall impression of how suitable it might be. You should try to visit one or two care homes on a few occasions, and at different times of the day if possible, to get a better sense of how they operate. Take the opportunity to ask questions and concentrate on things like: Are the staff welcoming to you?  Are they open to answering all of your questions?  How clean and well maintained are the rooms, toilets, buildings and grounds?  What is the temperature like?  Is the decor nice and does the place feel homely? Do the staff get to know the residents and ask about their lives and experiences? Is there a manager or senior staff member on duty at all times, including through the night? What level of care qualifications do the staff have? How will residents contact staff members if they need urgent help day or night? Is there fast and easy access to other health professionals such as GPs, Dentist, Chiropodist, Physiotherapist etc Facilities One key thing you’ll want to know is what will your loved one’s bedroom be like? What are the communal areas like?  How comfortable and well maintained is the home? Be sure to ask: What furniture is provided in the bedroom? Is the bedding provided? Does the room have a television, telephone, radio or Wi-fi? Can you bring your own pieces of furniture? Is there an en-suite facility? Food and Nutrition Another very important factor in choosing the right residential home is finding out how their meals and mealtimes work around the day. Food is such an important part of good care and knowing that your loved one is being fed healthy, nutritious and appealing food is incredibly important. As well as having their medical, mobility and surroundings looked after, you’ll want to know: Is the food good? Ask to try a meal and ideally you will want to visit during mealtimes to see where residents eat, how the catering works and what support the residents are given with eating. Do they cater for special diets? Can residents request a cup of tea/coffee/drinks/snacks throughout the day? Can you bring food in for residents? Are residents with extra support needs fed communally or in their rooms? Activities All care and nursing homes will offer activities as part of the daily or weekly timetable of care so it’s good to find out how often these happen, what variety of activities are on offer and how your loved one will be encouraged and supported while taking part. Often there will be an assigned Activities Coordinator in the home who you could speak to and perhaps look at the calendar of weekly events - often these include music sessions, gardening, arts, games etc and can be a hugely enriching part of residential care home life. If your loved one is struggling with mobility, or is prone to forgetfulness, it is good to know that a staff member will be there to take them to the activity when and where it is happening and to support them to take part and get the most out of the stimulation this brings.  Visiting Since the Covid pandemic, the visiting arrangements in residential homes has been a highly scrutinised area. When researching the right home for your loved one (or yourself) you will want to make sure you ask about their specific visiting arrangements and what’s expected of visitors when they come.  Can friends and family just turn up or do visits need to be booked? Is there a time limit on visits? Is there a group number limit on visits? During what hours are visits allowed? Can visitors eat with their resident loved one or even take part in activities with them? Are there any visiting protocols that need to be met, such as wearing PPE, social distancing etc Often heightened emotions will mix with the real job of making good, practical and caring choices in finding the right care home or nursing home for the person involved. But don’t be afraid to ask lots of questions so you can be fully informed and comfortable with your choice. May 2023