HEALTHY LIVING

DISCLAIMER: Please consult your primary care provider (PCP) or a qualified healthcare provider for diagnosis, treatment, and answers to personal questions. The links provided are for educational purposes. I do not endorse any company or products.

Getting A Good Night's Sleep

Get a Good Night's Sleep Read and share this infographic to get tips on how to get a good night's sleep. Being older doesn’t mean you have to be tired all the time. You can do many things to help you get a good night’s sleep. Here are some ideas: Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends

or when you are traveling.

Avoid napping in the late afternoon or evening if you can. Naps may keep you awake at night. Develop a bedtime routine. Take time to relax before bedtime each night. Some people read a book, listen to soothing music, or soak in a warm bath.

Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices

may make it difficult for you to fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep

you awake.

Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible. Use low lighting in the evenings and as you prepare for bed.

Exercise at regular times each day but not within 3 hours of your bedtime.
Avoid eating large meals close to bedtime—they can keep you awake.
Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.
Remember—alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.

Insomnia Is Common in Older Adults

Insomnia is the most common sleep problem in adults age 60 and older. People with this condition have trouble falling asleep and staying asleep. Insomnia can last for days, months, and even years. Having trouble sleeping can mean you:

Take a long time to fall asleep
Wake up many times in the night
Wake up early and are unable to get back to sleep
Wake up tired
Feel very sleepy during the day

Often, being unable to sleep becomes a habit. Some people worry about not sleeping even before they get into

bed. This may make it harder to fall asleep and stay asleep. Some older adults who have trouble sleeping may

use over-the-counter sleep aids. Others may use prescription medicines to help them sleep. These medicines

may help when used for a short time. But remember, medicines aren’t a cure for insomnia

(This article was taken from ~NIA` National News in Health Part of the US Department of Health and Human Services)

Behavior Changes
Powerpoint By Sr. Jacqueline Nedd, BSN, RN, RSM

Self-Care Tips

A healthy lifestyle may help you manage menopause symptoms. It can also help lower your risk for heart disease, osteoporosis, and other long-term health problems.

If you smoke, stop. Quitting smoking can reduce hot flashes and long-term health risks.
Exercise regularly. It can help you manage your weight, keep your heart and bones strong, and lift your mood. Limit alcohol and caffeine. This may help manage menopause symptoms and reduce long-term health risks.
Eat a heart-healthy diet. Choose foods like vegetables, fruits, nuts, beans, fish, or whole grains.
Limit foods that have a lot of salt, fat, and sugar.
If you are overweight, try to lose a little weight. In addition to overall health benefits, weight loss may reduce hot flashes.
Pay attention to how the emotional side of menopause is affecting you. Have a support network, and seek help as needed.
Make sure you get enough calcium and vitamin D. Eat foods that are rich in calcium. This can help lower your risk of osteoporosis. Ask your doctor if taking a supplement with calcium and vitamin D is right for you

Being active is one of the most important things you can do for your health at any age. Physical activity keeps your body strong, and it helps with how you feel. It can be anything from walking to gardening to working out at the gym. The important thing is to be active almost every day.

Your mental and emotional health is also important. Protect or improve your emotional health by connecting with friends, family, and the community. Try to keep stress at a minimum.

Keep your brain active and challenged to protect or improve your memory and mental sharpness. Learn or do something new and different. Attend an educational workshop, or learn a new card game.

Other good health habits can help you stay at your best: Eat healthy foods. Choose fruits, vegetables, whole grains, protein, and low-fat dairy foods. Avoid salty foods and foods with a lot of fat in them.

Eat healthy foods. Choose fruits, vegetables, whole grains, protein, and low-fat dairy foods. Avoid salty foods and foods with a lot of fat in them.

General Health Tips

MHA Screening

Online screening is one of the quickest and easiest ways to determine if you’re experiencing symptoms of a mental health condition. Our screens are free, confidential, and scientifically validated.

988 Suicide & Crisis Lifeline

The 988 Lifeline provides 24/7, free, and confidential support to people in distress – you don’t need to be suicidal to reach out. Call 1-800-273-8255 to be connected with a crisis counselor. Crisis counselors who speak Spanish are available at 1-888-628-9454.

Crisis Text Line

If you prefer texting to talking on the phone, text MHA to 741-741 to be connected with a crisis counselor who will help you get through your emotions

Depression (Major Depressive Disorder-MDD)

Post-traumatic Stress Disorder (PTSD)

ADHD

What is Attention-Deficit/Hyperactive Disorder (ADHD)?

Got 60 seconds? Take a mental health minute to learn about ADHD.

Attention-Deficit/Hyperactivity Disorder in Adults: What You Need to Know

Attention-Deficit/Hyperactivity Disorder in Children and Teens: What You Need to Know

Learn the signs, symptoms, and treatments of ADHD, as well as tips for helping children and adolescents manage ADHD during the pandemic.

Caregiver burnout - Three tips to help avoid caregiver burnout

Trick to a better night’s sleep - The trick to a better night’s sleep could be hiding in your kitchen

Long-term COVID-19 Symptoms - Long-term COVID-19 symptoms: What you need to know

Building Resilience - Yes, you can build resilience.