Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota       

Simple Strategies for Cold Weather Wellness

Get plenty of rest.  Eat a balanced diet.  Exercise regularly.  This message for physical well-being is only part of the story.  While it may make you look like the picture of health, it takes more than that to develop a good defense against winter illnesses.  Following are some effective and easy-to-implement strategies for getting ready and healthy for winter.

 Develop a handwashing routine.  Washing your hands is the single most important and easiest  way to avoid spreading germs that are responsible for colds, flu, and staph infections. Some critical times to clean your hands are: before and after meals and snacks; before caring for young children; after touching a public surface; before and after preparing food, especially raw meat, poultry or seafood; after using the restroom; when hands are dirty; after touching animals; after coughing or sneezing; when you or someone around you is ill.

 Learn how to wash your hands properly.  Who doesn’t know how to wash their hands?  You would be surprised!  A quick rub with the soap and a splash under the water is not going to kill those germs.

Here is how to do it properly:

1. Wet hands with warm, running water.  Then apply soap.
2. Rub hands together vigorously to a make a lather, and then scrub all surfaces.  Continue for 20 seconds, which is about how long it takes to sing two verses of “Happy Birthday.”
3. Rinse well under warm, running water.
4. Dry hands thoroughly, using paper towels or an air dryer.  If possible, use a paper towel to turn off the faucet.

 Stock up on handwashing supplies.  In addition to traditional hand soap and water (which is the method of choice when removing dirt as well as germs), hand sanitizers and wipes are perfect for times when water is not available.  Put them where you need them: in your desk, in your

purse, next to the office’s communal coffee pot, at the workbench, in an older child’s lunchbox or backpack, or next to the changing table.

Avoid cross-contamination of food.  The attack of “stomach flu” is most likely due to a foodborne gastrointestinal illness.  Frequent and thorough handwashing and drying, especially during food preparation, is the best way to minimize the likelihood of contracting or transmitting these types of viral illnesses.  In addition to that, be careful with your food preparation utensils and surfaces.  Keep raw meat, poultry, seafood, and eggs away from other foods in the shopping cart, grocery bags, refrigerator, and on preparation surfaces.

 Avoid contact with known allergens.  Allergies affecting the nose or throat may increase the chances of getting a cold or flu.  Be vigilant about cleaning routinely to help rid your home of dust, pet hair and other triggers.

 Quit smoking; avoid secondhand smoke.  Because smoking interferes with the mechanisms that keep bacteria and debris out of the lungs, those who use tobacco or who are exposed to secondhand smoke are more prone to respiratory illnesses and more severe complications than nonsmokers.

If you would like more information on “Getting Ready and Healthy for Colder Weather” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus information in next week’s paper.

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota             

There are many experiences in aging that contribute to feeling anxious.  Older adults have normal concerns over health issues, finances, housing, relationships, and many other things, at a time in life when they are experiencing multiple changes and significant emotional losses.  Older adults may not use the word “anxiety,” but may discuss worries, fears, concerns, and being nervous or high strung.  Anxiety becomes an issue when it begins to be overwhelming and significantly interferes with daily functioning.  Older adults with anxiety disorders find it very difficult to control the worry.  They may experience obsessive thoughts and the need to repeat certain behaviors to be comfortable.  They may experience difficulty sleeping, worrying in the dark of the night, and may have recurrent nightmares.  There can be a sense of restlessness, energy that is going nowhere, a racing of the thoughts in their mind.

Anxiety disorders are probably underestimated in older adults and are difficult to diagnose.  Many older adults report problems with the physical “symptoms” of anxiety rather than the psychological.  It is essential to rule out other physical causes and then to address the issues of an anxiety disorder.  Anxiety disorders tend to run in families, and they may be able to describe other family members that were excessive worriers.   Anxiety and depression often occur together in older adults.   A focus on the anxiety symptoms may be an immediate need and then a shift may be necessary to focus on the issues that may be causing depression.

Anxiety presents with many physical symptoms: nausea, shakiness, irritable bowel, heart palpitations, shortness of breath, and muscle pain.  The language used to describe anxiety is “I feel like I am going crazy”, or “I think I am going to die” or “Don’t leave me.”

There are many types of anxiety disorders.  Generalized anxiety disorder is most common in older adults and can escalate into panic disorders, which can be very limiting.  Obsessive-compulsive disorder may well be present but undiagnosed in persons residing in “garbage houses”, or in many older adults with “hoarding” issues.  Social phobia may be present in many older adults who are incontinent.  They begin to isolate themselves out of fear that they will have an “accident” and be embarrassed or scorned in social situations.

Being very anxious also puts an older person at risk of becoming dependent on alcohol or developing other substance abuse in attempts to control the anxiety.  Alcohol will decrease the symptoms of anxiety, but often creates another whole set of problems.

Post traumatic stress disorder can be the result of events that elicits “old memories” of traumatic events: military combat, rape, and child abuse.  Many older adults are “secret keepers” of the family alcoholism, past child abuse, or the effects natural disasters have had on them.  In preparation for death many older adults need support to complete “unfinished business” that is causing great underlying anxiety.

Anytime an older adult says, “I have never told this to anyone,” be very prepared to listen closely to what comes next and to respond to issues that are revealed.

 Anxiety in Family Caregivers

Family caregivers experience great stress over an extended period of time.  Caregiver burden is often referred to.  Many things seem to be out of control.  Poor coping strategies increase the sense of loss of control and increase anxiety.  Anxiety and depression often occur together. Caregivers of persons with dementia probably have increased risk of both depression and anxiety, due to the often unpredictable behaviors of the care receiver.

If you would like more information about “Anxiety in Aging” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus information in next week’s paper.

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota   

In the U.S., more than half of those providing care do not recognize themselves as caregivers.  As a result, many do not access the tools that can alleviate caregiving stress.  To address the caregiving crisis nationwide, we must help individuals identify themselves as caregivers and connect them with resources that can make a difference.

This year, during 2024 National Family Caregivers Month, we highlight the importance of self-recognition and self-identity which are key factors in caregivers’ access to essential support. Identifying as a caregiver opens the door to the family caregiver support needed throughout their journey.

The 2024 National Family Caregivers Month theme is “I Care….” and focuses on empowering caregivers to self-identify and access the resources they need to succeed.  Remember, you are not alone in this journey.  With the proper support and tools, you can continue to provide care while taking care of yourself.

As a family caregiver, your health and well-being are important.  How can you find ways to care for yourself and juggle your role as a caregiver?  These tips can be used on a daily basis to make your tasks easier and make sure you are not neglecting your own needs.

 Seek Support from Other Caregivers

One of the most valuable resources for family caregivers is connecting with others in similar situations.  Seek support from other caregivers through online communities and support groups. Sharing experiences and advice with fellow caregivers can provide emotional relief and practical tips for managing caregiving challenges.

 Take Care of Your Own Health

Maintaining your health is crucial for being able to care effectively for your loved one.  Take care of your own health by focusing on nutrition, exercise, and sufficient rest. Regular self-care routines can help you stay strong and resilient in the face of caregiving demands.

 Accept Offers of Help

It is essential to accept help when offered.  Accept offers of help and suggest specific tasks or errands that others can assist with.  Delegating responsibilities can ease your workload and reduce stress.

 Communicate Effectively with Healthcare Professionals

Effective communication with healthcare professionals is vital for managing your loved one’s care.  Learn how to communicate effectively with doctors to ensure that all medical concerns are addressed.  Clear and concise communication helps in understanding treatment plans and making informed decisions.

 Take Respite Breaks

Caregiving can be overwhelming, so taking respite breaks regularly is important.  These breaks can help prevent burnout and give you time to recharge.  Schedule time for yourself to engage in activities that you enjoy and that help you relax.

 Watch Out for Signs of Depression

Be vigilant about signs of depression, which can affect caregivers.  If you notice symptoms such as persistent sadness or fatigue, seek professional help promptly.  Addressing depression early can prevent it from impacting your caregiving effectiveness.

 Be Open to Innovative Technologies

Innovative technologies can significantly ease the caregiving process.  Explore innovative technologies that offer practical solutions for monitoring health, managing medication, or enhancing communication with healthcare providers.

 Organize Medical Information

Keep your loved one’s medical information well-organized and accessible.  Use resources like the patient file checklist to ensure that all necessary documents are up-to-date and easy to find.

Ensure Legal Documents Are in Order

Make sure that all legal documents are current and correctly managed.  Use a legal documents checklist to review and update important paperwork, ensuring that you are prepared for any caregiving-related legal requirements.

 Give Yourself Credit

Caregiving is demanding, so remember to give yourself credit for doing the best you can. Recognize the hard work and dedication you put into caregiving and appreciate your positive impact on your loved one’s life.

By following these tips and prioritizing self-care, you can better balance your caregiving responsibilities with your own well-being.  The above strategies provide a solid foundation for managing stress, maintaining health, and ensuring effective caregiving.  Remember, seeking support and taking time for yourself are crucial components of successful caregiving.

If you would like more information on “Tips for Family Caregivers: Balancing Caregiving and Self-Care” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus information in next week’s paper.

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota       

Some say that passing a kidney stone is like delivering a baby made of razor blades.  The good news is that, although they can be excruciatingly painful, kidney stones rarely cause permanent damage, and you may be able to prevent them.

Back or side pain that will not go away is the primary symptom of a kidney stone.  You may also have pinkish or foul-smelling urine, fever, or painful urination.  Experts say that the incidence of kidney stones is on the rise, although no one knows why.  Caucasians are more prone to kidney stones than African Americans, and men are more prone than women.  Age is also a factor.  The chance of getting a kidney stone rises as men enter their forties and continues to rise into their seventies.  For women, the risk peaks in their fifties.

Each day, about 50 gallons of blood flows through your kidneys.  The kidneys remove waste products, including various minerals and other substances, from the blood and transfer them into urine so your body can get rid of them.  In people who get stones, certain minerals in the urine combine with other waste products and start to form a stone.

Kidney stones are not all the same.  The most common type is made of the mineral calcium, combined with either oxalate or phosphate.  Less common types of stones are made of uric acid or other chemicals, all of which are naturally found in the body.  No one knows why these substances form kidney stones in some people but not in others since we all have them in our urine.  Stone formation may be related to the levels of these substances in urine or to other currently unknown factors that encourage or inhibit stone formation.

Most kidney stones eventually pass out of the body during urination.  But some can grow large enough to begin blocking the flow of urine.  That causes intense pain and may also put you at risk for infection.

Most kidney stones that do not pass on their own are treated in an outpatient setting.  The most common procedure is called lithotripsy.  Greek for “stone crushing,” this technique uses shock waves to reduce kidney stones into small fragments, which then easily flow away in urine.

If you have had more than one kidney stone, you are at higher risk for forming another.  But there are ways to help prevent most types of kidney stones.  First, your doctor needs to know what type of stone it is.  If you pass a stone, try to catch it in a strainer.  A laboratory analysis can help your doctor plan a strategy to prevent more stones.  Other tests, which may include urine and blood tests, can help your doctor figure out why you had a kidney stone.  Your medical history, occupation and eating and drinking habits can also hold clues.

Drinking more water may help prevent kidney stones.  Depending on the type of stone you are at risk for, your doctor may also advise you to avoid certain foods or drinks.  For example, people prone to forming calcium oxalate stones should avoid spinach, peanuts, and chocolate.  People prone to uric acid stones should cut back on meat.  Doctors can also prescribe certain medications to help prevent these types of stones.

Research continues on the causes, treatments, and prevention of kidney stones.  In the meantime, make sure to see a doctor if you think you have a kidney stone.  While most pass out of the body on their own, some just will not go away by themselves.

Call a doctor if you have any of the following signs of a kidney stone:

• extreme pain in your back or side that will not go away
• blood in your urine (it will look pink)
• fever and chills
• vomiting
• urine that smells bad or looks cloudy
• a burning feeling when you urinate

If you would like more information on “Watch Out for Kidney Stones” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus information in next week’s paper.

# # # #

by Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota            

If you have been thinking about adopting a dog or other pet, there has never been a better time.  Animal shelters in many areas are overcrowded due to a matching decline in pet adoptions.  Pets can be a welcome addition especially for an older person.

Housebreaking a puppy requires patience so try to employ the three C’s: Consistency – a regular schedule of walking and feeding; Confinement – in a crate, if necessary, to build bladder and bowel control; and Cleaning – clean up accidents promptly and then treat the spot with an odor neutralizer.  Bringing a new pet into your household presents some additional cleaning challenges, particularly if there are family members who have asthma or allergies.

• Vacuum regularlyto keep up with the pet hair.  An upright vacuum or a canister style with a nozzle will pick up two to six times as much dust from a rug as canisters without a power nozzle.  Be sure to move the pet to another space when you vacuum; otherwise, the noise may upset your pet.

• Brush the dog frequently. If possible, do it outside, away from those with allergies. When you are finished, wash your hands with soap and water.

• Pet-proof the environment. Tuck electrical cords out of the way.  Install safety latches in lower kitchen cabinets.  Do not leave small items around that might be mistaken for chew toys.  Do not leave any type of cleaning liquid out where pets might be tempted to take a drink.
• Wash food dishes daily. This keeps them from being a magnet for ants and other crawly critters.
• Choose a pet bed with washable, removable cushion coversto make cleaning easier.
•  Put a washable blanket or throw over your pet’s favorite chairor corner of the sofa. Have multiple covers so that one is available while the other is in the wash.

If you would like more information on “Cleaning Tips for When a Pet Joins the Household” feel free to contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus information in next week’s paper.