September is Healthy Aging Month
Stay healthy as you age!
It’s never to late to make changes which can improve your health, and your life.
We have created this three part series to help you and those around you learn more about aging well:
It’s never to late to make changes which can improve your health, and your life.
We have created this three part series to help you and those around you learn more about aging well:
Effective communication with your primary care provider is essential for healthy aging. Whether you’re seeing a physician, nurse practitioner, or physician assistant, a strong doctor-patient relationship leads to better health outcomes.
When you have open and clear communication with your healthcare provider, you’re more likely to understand your health challenges and follow through with your treatment plan. This understanding fosters trust and confidence, leading to improved health outcomes and a stronger patient-doctor relationship.
How Direct Primary Care Enhances Communication
With Direct Primary Care, you have unlimited access to your provider via email, phone, telemedicine, or in-person visits. Longer appointments give you the time to fully address your concerns and ensure your provider understands your needs.
Writing down your concerns, whether medical or emotional, helps you prioritize and make the most of your visit.
Your conversations with your provider are confidential. Share any challenges or stresses you’re experiencing so they can get a full picture of your well-being..
Don’t hesitate to ask for clarification on any terms or instructions. Repeating back the information can help ensure you’ve understood correctly. If needed, request written instructions.
Collaborate with your provider to explore your options and develop a treatment plan that works best for you.
At Exemplar Care, we believe in the power of a strong patient-provider relationship. By offering longer visits and easy access to your provider, we ensure you have the time and support needed to maintain your health. Building this relationship through clear communication can lead to a healthier, happier life.
The major implication of healthy aging is that we live longer. That is a good outcome, however, living longer means that we increase in age and older age brings with it an increased risk for a number of chronic diseases.
We all know that aging causes wrinkles and gray hair but what else is considered a normal part of the aging process and what can be done about it?
Arteries and blood vessels stiffen as we age, and this causes our heart to have to work harder to pump blood through them. Heart health is promoted by eating healthily, exercising regularly, quitting smoking, getting enough sleep, and learning stress management techniques.
Bones may shrink in size and density as you age, and this weakens them making them more prone to fracture. Muscles can also lose strength, endurance, and flexibility and this can impact balance and coordination.
To keep bones healthy, the American Bone Health association advises us to include lots of calcium in your diet and pay attention to Vitamin D because it is needed to absorb calcium. Also, by remaining active at all ages, you can build strong bones and slow bone loss and by regular stretching, you can reduce muscle deterioration.
While your risk of developing digestive disorders or disease increases moderately as you age, a well-balanced diet, regular exercise and letting your primary care provider know of any sudden changes in your digestive system can go a long way to maintaining a healthy digestion at any age.
You can stay mentally active by continuing to learn new things, staying social and keeping your heart healthy.
Aging can sometimes bring sensitivity to glare or trouble adjusting eyes to light or focusing on objects that are close. Hearing may also diminish over time. By receiving regular checkups and taking precautions such as, wearing sunglasses to protect from bright glare or wearing earplugs when around loud noises, you will promote your eye and ear health.
Your mouth changes as you age and certain medications such as those that treat allergies, high blood pressure, asthma and high cholesterol can also cause dry mouth. The American Dental Association promotes regular checkups and brushing and flossing at all ages.
Skin becomes thinner and loses fat as we age. You might notice skin tags, age spots, wrinkles or more susceptibility to bruises. The National Institute of Aging provides advice on how to care for aging skin. You can’t stop the aging process, but you can make choices to live your healthiest life. By remaining active, doing the things you enjoy and remaining social, you will promote good health.
We know it’s not just about living longer; it’s about enjoying a healthier and happier extended life. To do this, you need to take care of your physical, mental, and cognitive health. Check out our top tips for healthy aging:
While it may seem like common sense, maintaining a well-balanced diet is vital for good health, sustained energy levels and warding off illnesses. An ideal diet should consist of minimal saturated fats, ample servings of fruits and vegetables, whole grains, oily fish, and modest portions of low-fat dairy and lean meats.
Keeping hydrated is also important, drink plenty of water to prevent dehydration, which can lead to fatigue and confusion. Additionally, beverages like tea, coffee, and fruit juice can contribute to your hydration, but steer clear of sugary carbonated drinks. Alcohol should be drunk in moderation.
Regular exercise is a way to show care for your own well-being. It’s like giving yourself a gift of strength and good health. By staying active, you can reduce the chances of facing issues like obesity, heart problems, stroke, diabetes, and even certain types of cancer. As if it weren’t enough, being physically active can also give your self-esteem a boost, help you sleep better, and increase your overall energy levels.
The Center for Disease Control and Prevention (CDC) recommends that adults aged 65 or older need at least 150 minutes a week of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
If that sounds like a big commitment, don’t worry. You can start small and gradually build up to that goal as you become stronger and more accustomed to it. Remember, every little bit of exercise counts, and taking steps towards a healthier you is an act of self-care.
Visit your primary care provider for preventative services, not just when you’re sick. It is important to take charge and feel empowered about your health. Regular checkups can help improve your health and reduce your chance of getting sick.
Getting a proper amount of sleep is crucial for your health and mental awareness. The National Sleep Foundation recommends that adults get between seven to nine hours of sleep each night and a little less for adults over 65. Factors like illness or physical discomfort can make falling asleep difficult, and certain medications may keep you awake. Not getting high quality sleep can result in irritability, feelings of depression, forgetfulness, and a higher likelihood of experiencing accidents or falls. It’s vital to prioritize good sleep for overall well-being as we age.
If you are having persistent sleep problems and self-help measures are not working, it’s a good idea to visit your primary care provider.
By spending time with others, you are more likely to experience a positive mood, have fewer negative feelings, and higher levels of activity. Develop hobbies or interests that fit your lifestyle or consider volunteering. Regular mindfulness activities can boost your mood and reduce stress.
Socializing is also good for your brain. A study published in 2021 that looked at older adults in Japan found that participants with consistently high or increased social engagement had a lower risk of dementia than those with consistently low social engagement.
See your primary care provider if you have questions about mental health, memory, or brain health.
As we age, your hearing and eyesight can be affected, so it’s important to get them checked regularly. It’s also a good idea to build a strong relationship with your doctor and make sure that you have regular routine tests.
We all worry about our health as we get older but by having routine health checks and connecting with your doctor when needed, you can spot any problems in the earlier stages when they are easier to treat.
At Exemplar Care, we offer a concierge membership for those on Medicare; providing greater access to your provider to relieve your concerns and discuss your symptoms when you need to.
It’s never too late to change. Seniors in their 70s and 80s who modify their behavior still reap rewards.
Aging well is about staying healthy and happy! Our providers are available to help you live your healthiest life.
Osteoporosis is a chronic bone disease that causes bones to decrease in mass and density, becoming frail and easily breakable. It often goes undetected because there are typically not symptoms associated with the early stages of bone loss until a fracture occurs. For this reason, it’s important to visit your primary care provider and discuss the steps you can take to prioritize your bone health and minimize risk factors that could lead to the development of osteoporosis down the road.
There are some risk factors that are out of your control such as:
There are, however, other risk factors that you do have control over and by being aware of these, you may be able to hinder bone loss. These risk factors include:
At Exemplar Care, we understand that preventing and managing osteoporosis requires a long-term commitment to your health and wellness. That’s why we work closely with our patients to help them establish healthy habits and make sure they stick to them over time. Our direct payment model allows our providers to take the time with each of their patients to personalize a care plan to help manage their unique risk factors and avoid developing chronic conditions like osteoporosis.
Learn more about how to improve your bone health from one of our previous blogs!
Care For Your Mental Health
The World Health Organization’s definition of self-care is “The ability of individuals, families, and communities to promote health, prevent disease, maintain health, and to cope with illness and disability with or without the support of a healthcare provider”. Essentially, self-care is about looking after yourself to stay healthy. This way, you can be capable of doing your job, helping and caring for others, and accomplishing everything you need to in a day.
The ultimate goal of self-care is to maintain your physical and mental health. You achieve this by engaging in various activities that positively impact your emotional, physical, social, and spiritual well-being. Self-care is about doing things that bring you joy and doesn’t necessarily have to cost anything. In the long run, it’s about doing things you enjoy.
Self-care reduces the impact of negative emotions like anxiety, stress, anger, and sadness. It helps us maintain balance in our lives, build a sense of purpose and belonging, and motivates us to achieve our life goals, which generally improves our quality of life.
Additionally, self-care can positively impact those suffering from mental health disorders, such as depression, anxiety, or stress.
Self-care positively affects living your healthiest life. Investing in self-care means investing in your holistic well-being. It’s not selfish; it’s necessary to be available, kind, and empathetic to yourself and others.
Direct Primary Care, with its longer appointments, allows providers to work with you all year round to promote and support self-care.
Exemplar Care’s Elli Vore, PA-C, offers up the tips below to ensure your kids are ready to go when that bell rings to start the 2024-25 school year.
There are several immunizations required of children attending licensed childcare centers and elementary or secondary schools. Exemplar Care can ensure your child has the proper vaccinations to protect them, send them in the right direction, and provide the required documentation to submit to the school.
To ensure your child is developing in line with established benchmarks like height and weight, and to address any physical, social or emotional issues they may be dealing with, it is important they have a physical annually. If your child is in high school and plans to participate in school-sponsored sports, they must have a sports physical annually. We provide these physicals and complete the required paperwork to ensure they are ready to compete.
The school years can be difficult. As such, it is a good idea to have a trusted adult—like a healthcare provider—in your child’s corner. Regular visits to your primary care provider help your child build trust and develop a relationship with someone looking out for their long-term well-being. Their provider is critical in helping them understand the importance of things like a regular sleep schedule, healthy diet, and staying hydrated. Additionally, a trusted provider can also assist them by talking through issues like bullying, peer pressure and other common issues with teens.
Whether you’re tackling the full event or just enjoying a leisurely ride, cycling is an excellent form of exercise with numerous health benefits.
Cycling not only enhances physical fitness but also boosts mental well-being. Regular biking improves cardiovascular health, strengthens muscles, and helps reduce stress.
However, prioritizing safety is essential. Here are key tips to ensure a safe cycling experience:
Use the following safety equipment on your bicycle and yourself to stay safe while riding your bike:
By following these safety tips, you can fully enjoy the health benefits of cycling while minimizing risks. So gear up, ride smart, and enjoy the journey.
In addition to bike safety, check out our tips for healthy outdoor summer activities.
Make the most of your summertime fun by staying safe in the sun! Incorporate these simple tips into your everyday routine to protect yourself in hot and sunny conditions.
Festivals, pools, backyard BBQs – oh my! It’s the season for fun in the sun.
But nothing can put summertime fun on ice like a sunburn! To help you keep sun safety top-of-mind this summer, we’ve compiled a few tips to work into your everyday routine. No matter the occasion, your age, or your comfort level in the sun, these simple and affordable habits will help keep you safe when spending extra time outdoors.
While it’s especially important to make sun safety a priority during the summer months, these are good practices to keep yourself safe from damaging UV rays all year round.
Apply SPF 30. Before heading outside in sunny or even cloudy conditions, apply a broad-spectrum sunscreen with SPF 30 or higher. This type of sunscreen shields your skin from both UVA and UVB rays. Sunburn is a sign of short-term overexposure to these rays, and premature aging and skin cancer can be side effects of prolonged UV exposure.
Be sure to apply sunscreen on all uncovered skin. Your face, nose, ears, neck, hands, and feet are especially important to protect as they are most exposed to the sun. Using a daily face moisturizer with SPF can help ensure your face is always protected.
Reapply every two hours. This may sound silly, but read the sunscreen label to make sure you’re applying it correctly! Sunscreen is highly regulated by the FDA, so you can learn a lot from the labels including reapplication times. Reapply at least every two hours and more frequently if you’re swimming or sweating, as no sunscreen is waterproof.
Wear sunglasses or a hat. The sun’s harsh rays can not only affect your skin but also your eyes! According to the American Academy of Ophthalmology, overexposure to UV rays (often from the sun) can cause photokeratitis. Like a sunburn on your skin, this painful, temporary eye condition might not be noticed until after the damage has occurred. Symptoms may include eye discomfort, swelling, blurry vision, and sensitivity to light.
To avoid short-term symptoms or even long-term damage that can cause eye disease or cancer, purchase sunglasses that provide 100% UV or UV400 protection, or block both UVA and UVB rays. Make a habit of wearing sunglasses when you’re outside or driving during daylight hours.
A wide-brimmed hat is also a great shield to protect your eyes and the skin on your face, scalp, ears, and neck from the sun. Consider keeping a spare hat in your car or garage so it is always at your fingertips when you’re heading outside.
Drink water. Water is crucial to protecting your entire body, especially in hot and humid conditions when you may be overexerting yourself! If you’re dehydrated and experiencing prolonged sun or heat exposure, you could be at risk of heat exhaustion.
Before you go outside to do yard work, exercise, play, or hit a local community event, be sure to drink plenty of water. Bring a water bottle to make it easy to keep drinking water during your time outside and be sure to continue hydrating once you’ve returned inside.
Proactive sun protection can help keep you safe and cool in the summer sun. If you’re experiencing severe sunburn, photokeratitis, dehydration, or heat exhaustion, visit our walk-in clinics in Ankeny or Bondurant, or our 24-hour Urgent Care Clinic in West Des Moines.
The most important thing is to get the right care, from the right place. It is important to get appropriate treatment for health needs.
The difference between urgent care and emergency rooms is the severity of the health problem. If the condition is life-threatening, go to an emergency room. If the condition is a minor illness or injury, take advantage of the convenience and affordability that urgent care has to offer.
Reducing the burden on hospitals is more important than ever, and one way you can help is by visiting urgent care instead of the ER when appropriate. However, it can be confusing to know when to go to urgent care or the emergency room. The key is to get the right care from the right place at the right time.
Understanding the difference between urgent care and the emergency room comes down to the severity of your condition. If it’s life-threatening, head straight to the emergency room. For minor illnesses and injuries, urgent care offers a convenient and affordable alternative.
Use the chart below to help you decide when to visit urgent care:
Check out these 5 reasons to choose urgent care instead of an ER >