The Connection Between Physical Activity and Mental Health

Physical activity isn’t just good for your body—it’s a powerful way to boost your mood, sharpen your mind, and reduce stress. For seniors in senior living Kirkland, staying active is one of the simplest and most effective ways to support mental well-being.

Why Movement Matters for Mental Health

When you move your body, your brain gets a workout too. Here’s how physical activity impacts mental health:

• Releases Feel-Good Chemicals: Exercise increases endorphins, serotonin, and dopamine, all of which improves mood.

• Reduces Anxiety and Stress: Physical activity lowers cortisol levels, helping you feel calmer and more relaxed.

• Boosts Cognitive Function: Movement improves memory, focus, and problem-solving skills by increasing blood flow to the brain.

• Fights Depression: Regular exercise has been shown to reduce symptoms of depression by encouraging positive changes in the brain.

Easy Ways to Get Moving

You don’t need an intense workout to experience the mental health benefits of exercise. Here are a few ideas:

Go for a Walk

A stroll through your community or local park can clear your mind and improve your mood.

Try Chair Yoga

Gentle movements and stretches can help ease tension and increase flexibility.

Dance to Your Favorite Music

Turn on some tunes and enjoy the fun of dancing, even if it’s just in your living room.

Join a Group Class

Many retirement communities offer group exercise classes like water aerobics, tai chi, or light strength training.

Tips for Staying Consistent

Making exercise a regular part of your routine is the best way to enjoy long-term benefits.

• Schedule It: Treat exercise like an appointment and stick to it.

• Start Small: Even 10 minutes a day can make a difference.

• Make It Social: Exercising with a friend adds fun and accountability.

• Choose Activities You Enjoy: You’re more likely to stick with something you love, whether it’s gardening, walking, or dancing.

A Real-Life Impact

One senior in Kirkland found her morning walks to be a game-changer. “I was feeling low after a few tough weeks, but just getting outside and moving every day lifted my spirits,” she shared.

How Community Living Supports Activity

Residents in senior living Kirkland have access to plenty of ways to stay active. From on-site fitness classes to walking paths and recreational spaces, communities make it easy to integrate movement into daily life.

Moving for Mind and Body

Physical activity is more than exercise—it’s a tool for maintaining happiness, focus, and a sense of calm. Whether it’s a quick walk or a yoga session, even small steps can have a big impact on mental health.

Strategies to Build and Maintain Social Connections

Staying connected to others is essential for emotional well-being, and it’s never too late to strengthen your social circle. For seniors in senior housing Kirkland, building and maintaining relationships can improve mental health, reduce stress, and bring more joy to daily life. Whether you’re making new friends or rekindling old bonds, there are plenty of ways to foster meaningful connections.

Why Social Connections Matter

Social connections don’t just make life more fun—they have real health benefits:

• Boosts Mental Health: Interacting with others can reduce feelings of loneliness and depression.

• Supports Cognitive Function: Engaging conversations and activities help keep your mind sharp.

• Enhances Physical Health: Socially active seniors are more likely to stay physically active, too.

Simple Ways to Build Connections

Join Community Activities

Participating in group events like book clubs, crafting sessions, or fitness classes creates natural opportunities to meet others.

Volunteer

Giving your time to a local organization or helping a neighbor can introduce you to like-minded people while giving back to your community.

Use Technology

Stay in touch with family and friends through video calls, social media, or online groups. Learning to use these tools can open up a whole new world of connections.

Attend Social Hours

Many retirement communities host happy hours, coffee mornings, or game nights. These events make it easy to start conversations and form friendships.

Tips for Strengthening Relationships

Once you’ve made a connection, nurture it with small, consistent efforts:

• Check In Regularly: A quick call, text, or visit shows you care.

• Be a Good Listener: Let others share their stories and experiences.

• Celebrate Milestones: Remember birthdays, anniversaries, or accomplishments to deepen your bond.

Overcoming Barriers

Sometimes it’s challenging to form connections, especially if you’re shy or new to a community. Here’s how to navigate these obstacles:

• Start Small: Introduce yourself to one person at a time instead of joining large groups right away.

• Take the Initiative: Don’t be afraid to invite someone to join you for a walk or a meal.

• Be Patient: Building trust and deep relationships takes time, so keep showing up.

Community Living Makes It Easier

For those in senior living Kirkland, opportunities to connect are built into the lifestyle. Shared dining areas, organized outings, and on-site activities bring people together naturally, making it easier to form meaningful bonds.

Find What Works for You

There’s no single way to build a social circle—it’s about finding what feels natural for you. Whether it’s volunteering, joining a group, or simply striking up a conversation, small steps can lead to big rewards. The more you connect, the richer and more fulfilling your days become.

The Joys of Learning a New Language Later in Life

It’s never too late to learn something new, and for seniors, picking up a new language can be one of the most rewarding challenges. Beyond the fun of exploring new words and phrases, learning a language stimulates the brain, opens up cultural experiences, and even helps forge new social connections. For residents in senior living Kirkland, diving into a new language can be a delightful way to stay engaged and expand horizons.

Why Learn a New Language as a Senior?

While it might seem daunting, seniors are uniquely suited to language learning. Life experience often brings patience, perspective, and better problem-solving skills—key assets in mastering a new tongue.

Benefits include:

• Boosting Cognitive Health: Language learning strengthens memory, improves focus, and may even delay cognitive decline.

• Increasing Social Interaction: Joining a language class or group is a fantastic way to meet new people and bond over shared goals.

• Enhancing Travel Experiences: Whether it’s brushing up on French for a Paris trip or learning Spanish for a local community event, language skills make travel more meaningful.

• Feeling Accomplished: Mastering a new language is a confidence boost that keeps you motivated to tackle other challenges.

Tips for Getting Started

Language learning doesn’t have to be intimidating. Start small and build at your own pace with these suggestions:

Choose a Language That Excites You

Whether it’s Italian for its lyrical beauty or Japanese for its cultural depth, pick a language that sparks your curiosity.

Use Technology

Apps like Duolingo or Babbel offer bite-sized lessons perfect for seniors. Many are free or low-cost and easy to navigate.

Join a Class

Many retirement communities Kirkland host language classes or workshops, often led by skilled instructors. The group setting adds fun and camaraderie.

Practice Daily

Consistency is key. Spend just 10–15 minutes a day practicing phrases or listening to native speakers.

Celebrate Small Wins

Mastering “hello,” “thank you,” or a basic conversation is a big deal! Focus on progress, not perfection.

Margaret, a resident in senior housing Kirkland, decided to learn Spanish after her grandchildren started speaking it in school. “At first, I just wanted to keep up,” she laughed. “But now, I’m hooked! I practice every day with an app and try phrases with my grandkids when they visit. It’s been so much fun, and it keeps my mind sharp.”

Make It Fun

Language learning doesn’t have to feel like homework. Here are creative ways to stay motivated:

• Watch movies or listen to music in your chosen language.

• Try cooking recipes from countries where the language is spoken.

• Pair up with a “language buddy” to practice speaking.

A Door to New Worlds

Learning a language later in life isn’t just about words—it’s about opening doors to new experiences, people, and ideas. Whether you dream of chatting with locals in senior living Kirkland, on a trip abroad, or simply want to challenge yourself, this is one adventure that’s worth the effort.

Independent Living Communities Have Become a Popular Option

As the population ages, 55+ independent living communities have become a popular option for seniors around the country.  The appeal includes making their lives easier by moving into a maintenance free apartment that meets their needs without giving up their independence.  Today’s communities offer older adults security and safety as well as peace of mind knowing others are always around.  

Independent living communities are a place where similarly aged people in a similar time of life comfortably live among one another.  Moreover, such communities solve a growing problem reported by many seniors, that of loneliness.  As we grow older our social circle gets smaller as many older adults have retired from jobs that created opportunities for day-to-day contact with acquaintances and business associates.  In addition, some seniors no longer feel comfortable driving, which in turn, can limit their ability to socialize.  Study after study has shown that isolation becomes a bigger problem as we age and can lead to severe loneliness and even depression.  On the other hand, community living naturally promotes new friendships and regular socialization. 

At MorningStar of Hillsboro, we have stylish independent living apartments that allow you to fully enjoy your retirement years stress free.  Floor plans include studio, one-bedroom and two-bedroom configurations and feature full kitchens, high ceilings, handicapped-accessible bathrooms, emergency call systems and most have a washer/dryer.  Our staff handles all the maintenance and housekeeping is included.  And in case you were wondering, MorningStar is pet friendly. 

Our community offers impressive architecture and design throughout our spacious common areas designed for residents to relax and socialize. Amenities include an art studio, bistro/bar, theater, salon, fitness center, pool, beautiful grounds and more.  Healthy, nutritious meals created by our Executive Chef are served in our full-service dining room and on the outdoor dining deck. If you are considering retirement communities in Hillsboro, OR, contact us for more information and to set up a tour.

MorningStar has considered it a privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our unique mission: to honor, to value, to invest. Our passionate commitment to serving seniors has proudly earned us a reputation for satisfaction that is second to none. Contact us to learn more about one of the finest retirement communities Hillsboro, OR has to offer.

Keep Your Bones Strong With Exercise

Did you know half of women and up to a quarter of men in America over 50 will break a bone because of osteoporosis according to the Harvard Medical School. To prevent bones from weakening, the National Institute of Health says exercise is key to keeping bones strong. 

If you are taking prescription drugs, you should read the fine print that comes with your medications to see if you are taking any drugs that can lead to bone loss, increase your risk of a fall, and/or increase your risk of breaking a bone. Steroids, blood thinners and thyroid medications as well as drugs used to treat acid reflux, depression and some antibiotics are just a few of the medications known to interfere with bone health. 

The Mayo Clinic suggests that to aid in the prevention of bone loss, weight-bearing exercises should be part of your daily aerobic activities. Weight-bearing exercises involve your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical training machines, stair climbing and gardening. Along with slowing down bone loss, these exercises also provide some protection for better cardiovascular health. 

In addition to weight-bearing exercises, doctors remind older adults to also do exercises that focus on balance, strength and flexibility. The NIH recommends for better bone health you should do at least 150 minutes (2.5 hours) a week of moderate-intensity exercise OR at least 75 minutes a week of vigorous-intensity exercise.

A bone density test can help you determine if you are at risk for osteoporosis and/or whether you already have some bone loss. If your test’s result indicates a problem, your healthcare provider may suggest you take osteoporosis medication to help reduce further bone loss. If you have already been diagnosed with osteoporosis, osteopenia or have other physical limitations, please check with your doctor before beginning any new exercise.

At MorningStar of Hillsboro, we want our residents of retirement communities to live life to the fullest.  This is why we offer wellness programs and activities that promote physical, intellectual, social and spiritual wellbeing. Our many services and amenities include beautifully prepared, nutritional meals, art studio, amphitheater, swimming pool and fitness center. If you are considering retirement communities in Hillsboro, OR, MorningStar may be the place for you.

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about one of the finest retirement communities Hillsboro, OR offers.

Tasty Food Choices to Maintain or Lose Weight

Most of us know, in order to lose weight, we need to cut carbohydrates and fats in our diet as well as reduce our daily intake of sugar. While that might sound really restrictive and boring, dietitians say there are still plenty of tasty choices we can enjoy eating to maintain or lose weight. 

Foods found in the produce aisle of the grocery store are some of the things that can be eaten almost without restraint, and will help with a person’s weight loss. Dieticians explain non-starchy vegetables are one of the foods you can eat a lot of and not worry about putting on weight. Starchy vegetables include potatoes, peas and corn and are higher in calories.

Along with the many vitamins and minerals we get from veggies like broccoli, kale and mushrooms, we also get fiber, which can help keep blood sugar levels stable and reduce cravings for junk food. If you don’t like vegetables, there are many ways to make vegetables taste better such as spraying with olive oil and lightly grilling or serving with a yogurt dip or salsa.  

If you wondering about fruit, the experts say there are many you do not want to overeat. Grapes are one of them as they have high-sugar content. Dieticians advice to keep fruit consumption at about a cup and a half a day. The exception is berries like strawberries, blueberries and blackberries, along with kiwi and grapefruit, as they are low on the glycemic scale and high in fiber. However, dieticians caution to not load them up with sugar and to keep in mind grapefruit can interact with several medications including statins. 

Other options to fill up on are high-protein foods like chicken, fish, beans and tofu. Good snack foods include eating a handful of nuts, a cup of yogurt or cottage cheese, a hard-boiled egg or apple slices dipped in peanut or almond butter. 

If you are looking at retirement communities in Hillsboro, OR, MorningStar may be your answer. MorningStar of Hillsboro offers residents comfort, security, built-in companionship, and predictable budgeting.  Our beautiful community has senior apartments and a broad range of amenities and services to meet every need including a nutritional, delicious dining service. Please see our website for more information.

MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003.  We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about one of the finest retirement communities Hillsboro, OR offers.

Source: aarp.org/health/healthy-living/info-2023/foods-you-can-eat-without-gaining-weight

How to Protect Your Finances from Scams Targeting Seniors

As technology becomes an essential part of daily life, scams targeting seniors are unfortunately becoming more common. At senior living Kirkland, we prioritize the safety of our residents, especially when it comes to protecting their finances. Seniors are often seen as more vulnerable, which makes education and awareness crucial. Here are some practical tips to help you stay vigilant and protect your financial information from scammers.

Be Skeptical of Unsolicited Calls

Scammers often impersonate legitimate companies or government agencies, asking for sensitive information such as Social Security numbers, bank details, or credit card numbers. Be cautious of unexpected calls, and never share personal information over the phone unless you know you’re the caller’s identity. One of our residents mentioned how she received a call from someone pretending to be from her bank. Luckily, she remembered our tips, hung up, and called the bank to verify the situation.

• Tip: Scammers may pressure you with urgent language, but it’s always okay to hang up and reach out to the official organization yourself.

Monitor Your Accounts Regularly

Keep a close eye on your bank and credit card statements to detect unusual transactions. Most banks now offer online services and apps that allow you to check your accounts from home. At senior housing Kirkland, we recommend setting up text or email alerts to notify you of large withdrawals or suspicious activity. Regular monitoring allows you to catch unauthorized charges quickly before they escalate.

Avoid Clicking Suspicious Links

Phishing emails or text messages often ask you to click on a link or provide personal information. Always be skeptical of messages asking for sensitive details. It’s better to visit the official website directly rather than clicking on a link provided in an email. Several residents have installed security software that flags suspicious links and websites, offering extra peace of mind.

• Tip: Look for obvious signs of a phishing email, such as grammatical errors, misspellings, or unfamiliar senders.

Use Strong Passwords and Two-Factor Authentication

Strong, unique passwords are one of the easiest ways to secure your financial accounts. Additionally, two-factor authentication (2FA) adds another layer of security. This method requires you to confirm your identity through an additional step, such as entering a code sent to your phone. One of our residents started using a password manager to keep track of her accounts, and she now feels more organized and secure.

• Tip: Password managers can generate and store complex passwords securely, so you don’t have to memorize them.

Shred Personal Documents

Not all scams are digital. Paper documents like bank statements, credit card offers, and medical bills can be stolen and used to commit identity theft. Always shred sensitive documents before discarding them. Many residents in our retirement communities use small shredders at home to safely dispose of personal information, which adds an extra layer of protection against theft.

Be Cautious with Online Shopping

If you enjoy shopping online, always ensure the website is secure. Look for “https” in the URL and a small padlock icon in the browser bar. These are signs the website encrypts your information. Using trusted, well-known retailers also helps reduce the risk of fraud.

By staying alert, asking questions, and being proactive, seniors can protect their finances from scams and enjoy the convenience of modern technology without worry. Education is the first line of defense, a conversation we always encourage here in our community.

Celebrating Halloween Safely as a Senior

Halloween can be a fun and festive time, no matter your age. At our senior living Kirkland community, we love seeing our residents get into the spirit of the season—whether it’s through decorating, enjoying seasonal treats, or spending time with family. However, safety is always a priority, especially for seniors, and a few easy steps can help ensure a safe and enjoyable Halloween celebration.

• Decorate Thoughtfully: Decorating for the season is always exciting, but it’s important to avoid any tripping hazards. Make sure pathways are clear when placing pumpkins, decorations, or lights around your home. One of our residents shared that using flameless candles instead of real ones in her jack-o’-lanterns made her feel much safer while still enjoying the season’s glow.

• Wear Comfortable Costumes: If you’re dressing up, choose costumes that are easy to move around and don’t obstruct your vision. Lightweight costumes are perfect for indoor festivities, and simple accessories like festive hats or scarves can still bring Halloween fun. Several residents at senior housing Kirkland have told us how much they enjoy themed costume parties, and comfort is always a top priority.

• Participate in Group Events: Many retirement communities, like ours, host Halloween activities that cater to seniors. From pumpkin carving contests to Halloween movie nights, these group events are a great way to celebrate the holiday in a safe and controlled environment. One of our residents mentioned that her favorite part of Halloween is participating in a community-wide costume contest, where everyone can join in on the fun.

• Pass Out Candy Safely: If you enjoy handing out candy to trick-or-treaters, set up a well-lit and accessible space for this. Consider sitting near the door or even setting up a small table to place treats on so you don’t have to get up and down repeatedly. A resident at our community shared how she enjoys seeing the kids in their costumes from her front porch, where she comfortably sits with a bowl of candy.

• Be Cautious with Sweets: It’s easy to indulge in Halloween treats, but those with dietary restrictions must enjoy it in moderation. We love offering sugar-free alternatives at our Halloween gatherings to ensure everyone can partake without concern.

Halloween can be a time filled with laughter and joy when a little extra care is taken. Simple precautions can make sure it’s a safe and happy celebration for everyone.

Taking Time for Yourself Each Day

Most of us experience some level of stress whether it is just occasionally or something that bothers us on a more frequent basis. If you want to know how to handle stress better, Dr. Shalu Ramchandani, an integrative medicine specialist at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, recommends following good health habits. These include eating a predominantly plant-based diet, exercising on a regular basis, sleeping at least seven hours a night and staying socially connected. 

Another beneficial habit to reduce stress is to practice self-care, which is simply taking time out of your day to do something that makes you feel good. Experts recommend one of the top self-care habits is to practice mindfulness. Spending too much time on things such as problem-solving and negative thoughts can make you more likely to experience stress, anxiety and symptoms of depression. Practicing mindfulness with breathing exercises, guided imagery and other practices can help you direct your attention away from this kind of thinking and relax the body and mind.

Self-care habits can include taking a walk out in nature, practicing yoga, taking a bath or doing some stretches before bedtime. Some people feel a sense of calm using aromatherapy with scents known to be calming like lavender, rose, bergamot and frankincense. Lighting a room using candles or getting a massage can also be effective. 

Research finds watching a movie or an episode of a comedy show that makes us laugh can additionally reduce our stress hormones. For others, listening to soothing music may be calming. If coffee or caffeinated drinks make you feel jittery or anxious, cut back and replace with decaffeinated substitutes or drink water or natural fruit juices. If nothing seems to help, and your stress and anxiety levels are not improving, consult your healthcare provider.  

If you are considering retirement communities in Hillsboro, OR, we encourage you to learn more about MorningStar of Hillsboro. Residents enjoy maintenance-free living, opportunities for new friendships, wellness programs, and the chance to relax in beautiful surroundings. Along with 141 spacious senior apartments in a variety of floorplans, we offer a host of amenities including chef-inspired nutritious meals, pool, art studio, theater and fitness center. Please contact us for more information and to set up a tour. 

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about one of the finest retirement communities Hillsboro, OR offers.

The Risk for Serious Eye Diseases Increases With Age

Just as the rest of our body ages, so do our eyes. Older adults often complain of dry, teary or tired eyes and may have problems driving at night, experience flashes and floaters or need glasses to read. As we grow older, we are also at a higher risk for serious eye diseases that can impact our vision. 

One of the most serious eye diseases is age-related macular degeneration (AMD). The American Macular Degeneration Foundation reports AMD is the leading cause of irreversible vision loss among people aged 60 and older, affecting nearly 20 million Americans. The risk of developing AMD increases with age and if you are 75 or older, your risk is 1 in 3.  Age-related macular degeneration causes the macula, a part of the back of the eye near the retina, to deteriorate. Experts say while it doesn’t impact peripheral vision, macular degeneration can affect how well a person sees what’s right in front of them.

You are at a higher risk of getting AMD if a relative has had it or you are Caucasian, and females are more susceptible to AMD than males. Lifestyle choices also increase your risk for AMD including smoking along with elevated blood pressure and cholesterol levels. Sun exposure is another risk factor and doctors recommend wearing sunglasses and a wide-brimmed hat. Maintaining a healthy diet by eating foods high in antioxidants like lutein found in green, leafy vegetables such as spinach are beneficial for our eye health.

Symptoms of AMD include visual distortions and can make straight lines appear bent, reduce central vision in one or both eyes, increase blurriness of printed words, and the need for brighter light when reading or doing close-up work. The first signs of AMD are typically discovered by an eye doctor during an annual dilated eye exam. 

At MorningStar at River Oaks, our beautiful retirement communities are designed to meet every need. Residents enjoy luxury amenities, care and hospitality services, and a range of wellness programs and activities. Visit our website to see what sets our community apart from other assisted living in Houston and why MorningStar is a great place to call home.

MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003.  We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us to learn more about the finest assisted living Houston has to offer.

Gardening can be a Healthy, Enjoyable Hobby for Seniors

Research shows gardening may provide seniors both mental and physical benefits. In addition to enjoying a garden filled with beautiful flowers or homegrown vegetables and herbs, gardening can be an inspirational “mind-body-spirit” experience.  

Experts say before a senior picks up a shovel, it is a good idea to prepare in advance and take a few precautions. Gardening can put a lot of stress on the spine so it is recommended you warm up your body with a few, full body stretches before you start; during your garden session and after you are done. Use garden tools that are sharp and ergonomically designed to cause less stress to the hands and back. Terraced or raised beds limit the amount of bending and stress on the back. Use a bench or knee pads as much as possible. Take precautions when lifting and limit your load. Use a light-weight wheelbarrow and keep your gardening sessions short.

Remember to stay hydrated and avoid the full heat of the day. Wear sunblock, protective clothing and a hat with a wide brim. Working in the dirt is therapeutic, and studies show the bacteria in dirt are actually good for us as they boost our immune systems.  

Several studies report gardening can provide some protection against dementia as well as slow the progression of dementia.  Feeling the dirt between your fingers as you tend to your flowers and vegetables is mentally uplifting, and it is highly satisfying to behold the results. There is even a social component when gardening in a community garden or being in your front yard and exchanging pleasantries and gardening tips as neighbors pass by.    

MorningStar of Hillsboro is a vibrant 55+ community with a choice of studio, one-bedroom and two-bedroom apartments for independent living.  Residents enjoy luxury amenities and beautiful common areas including an art studio, bistro/bar, outdoor dining, swimming pool, fitness center, and amphitheater. Our monthly calendar is full of activities including a gardening club.  If you are looking at retirement communities in Hillsboro, OR, MorningStar may be the place for you. 

MorningStar’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience.  Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide one of the finest retirement communities Hillsboro, OR offers.  Contact us or visit our website to learn more.

Source: health.usnews.com/health-care/for-better/articles/5-health-benefits-of-gardening

Alternatives to Water for Staying Hydrated

Dehydration is a real concern especially for the elderly, or for anyone who spends time in the sun. The Centers for Disease Control & Prevention says over 43% of adults do not drink enough water each day. Although the amount of fluid we need differs, Heather Mangieri, a registered dietitian based in Imperial, PA, says on average men should consume 15 cups of fluid a day and women 11 cups.  

Experts say water is the best way to hydrate but for those who find it a chore to drink, there are other healthy alternatives. In fact, statistics show 22% of our daily fluid intake is from foods such as fruits and vegetables, which are especially high in fluid. Some of the most moisture-providing vegetables are lettuce and cucumbers containing up to 96% water. Celery, radishes, spinach and cauliflower are other good choices. Some of the most hydrating fruits are tomatoes, strawberries, watermelon and cantaloupe.

Despite popular folklore, coffee doesn’t cause fluid loss and does provide hydration, but experts say it is still important to limit your amount of caffeine especially toward evening. Drinking too much alcohol does dehydrate the body and one tip to lessen the effects is to consume a beverage high in electrolytes like coconut water. Cold soups are another way to keep your fluid levels high. Oatmeal with berries is a good choice for breakfast as the oats soak up the water they are cooked in and the berries themselves are hydrating. 

MorningStar of Hillsboro provides residents a full range of wellness programs and activities designed to support the whole person – body, mind and spirit.   Our home is filled with spacious, beautifully appointed common areas both inside and out including a bistro, theatre/chapel, fitness center, salon, swimming pool and amphitheater.  Healthy, delicious meals created by our Executive Chef are served all day in our full-service dining room. If you are looking at retirement communities in Hillsboro, OR, MorningStar may be the place for you.

MorningStar’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience.  Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide one of the finest retirement communities Hillsboro, OR offers.  Contact us or visit our website to learn more.

Source: 

health.usnews.com/wellness/food/slideshows/ways-to-stay-hydrated-besides-drinking-water

Periods of Inactivity May Cause Muscle Atrophy

The term sarcopenia refers to age-related muscle loss and is a natural part of growing older. However, it also may occur at a faster pace after prolonged periods of inactivity from injury, illness or the pain of osteoarthritis. Sarcopenia causes muscle atrophy and brings on problems such as poor balance and greater weakness, which in turn, can result in more inactivity and increased risks for falls.   

Seniors with muscle atrophy may have difficulty reaching their arms upward, opening jars, typing on a keyboard or even tying shoes.  The Journal of Rehabilitation Medicine reports on a study that found “older men who did eight weeks of strength training lost about 25% of their muscle gains after they stopped training for two weeks.”

Jodi Klein, a physical therapist with Harvard’s Brigham and Women’s Hospital, suggests a few things you can do if you know you have a surgical procedure ahead of you that could cause muscle atrophy. She says if you are currently active, keep it up; if not, use this time to get started.  Klein explains, “The better shape you are in going into surgery, the better shape you will be coming out, and the less chance you have of enduring muscle loss.” 

Older adults who want to regain muscle strength should talk to their health care provider about the best methods. Experts recommend an exercise routine that builds both upper and lower body strength. This could include weight training with dumbbells and resistance bands in conjunction with walking, swimming, and biking. If it would be helpful, think about turning to an expert to aid you in regaining strength.

At MorningStar of Hillsboro, we provide seniors carefree retirement years with a lifestyle of comfort, wellness and community.  Beautifully designed to meet our residents’ every need, MorningStar offers a range of programs and activities to engage and support physical, intellectual, social and spiritual well-being.  Please visit our website for more information about outstanding senior living in Hillsboro, OR.

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about the finest senior living Hillsboro, OR offers.

Source: health.harvard.edu/staying-healthy/dont-let-muscle-mass-go-to-waste

The Benefits of Staying Physically Active

At MorningStar of Hillsboro, we recognize that daily exercise is essential to the wellbeing of our residents.  Research backs up that claim as the National Institute of Health (NIA) explains that seniors who stay physically active and regularly exercise receive long-term health benefits.  They state that, “it can even improve the health for some older people who already have diseases and disabilities.”

Taking part in physical activities such as walking your dog, using the stairs, or gardening as well as regular formal exercises such as weight training, tai chi, or aerobics classes are both beneficial to seniors.  Studies have found an increase in mental capacity and a slower mental decline in older adults who stay physically active as it can help to increase blood flow to all parts of the body including the brain.  The NIA also states that exercise may delay or prevent diseases like diabetes, heart disease, stroke, and colon cancer, and help to reduce death and hospitalization rates.     

In addition, physical activities and exercises may help to improve healing in seniors, provide better balance and reduce falls, and enhance their overall quality of life.  Furthermore, the research finds that it is never too late to start exercising to receive the benefits.   

Another thing to remember is that you do not need to have full mobility to start exercising as there are many exercises designed to overcome individual limitations.  Activities should include modified stretching exercises to increase flexibility and cardiovascular exercises to raise the heart rate and increase endurance.  In addition, weight training builds muscle and bone mass, improves balance and helps prevent falls.     

At MorningStar of Hillsboro, our stylish senior apartments come in a range of floor plans including studio, one-bedroom and two-bedroom configurations.  Amenities include chef-inspired meals, restaurant-style dining, fitness center, underground parking, swimming pool, art studio, bistro/bar and more. In addition, we offer a range of wellness programs and activities designed to promote a healthy, engaged lifestyle. If you are looking at retirement communities in Hillsboro, OR, MorningStar may be the place for you.  Contact us or visit our website for more information.

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about one of the finest retirement communities Hillsboro, OR offers.

Sources: nia.nih.gov/health

helpguide.org/articles/exercise-fitness/chair-exercises-and-limited-mobility-fitness.htm 

Incorporate These Habits into Your Daily Life for Healthier Senior Years

While it is true that we are all living longer, there are some steps you can take to help make those years healthier than ever.  The National Institute of Health recommends that seniors incorporate the following habits into their daily lives: eat a balanced diet; keep your mind and body active; do not smoke; get regular checkups; and practice safety habits to avoid accidents and prevent falls.

The Family Doctor website also offers some common sense advice on how even small changes in your lifestyle can improve your health even if you are already a senior.  Their primary recommendation is to add physical activity to your daily life and make changes to your diet.

By increasing your daily physical activity, it will help improve the strength of your bones and muscles.  In addition, we know that stronger muscles can help to prevent falls, and if you do experience a fall, those stronger bones are less apt to break.  By daily exercising, you can also help improve many chronic health problems such as diabetes.  

Seniors new to exercising should consult their health care provider before they begin.  Once they are given the go ahead, they need to start slowly.  Walking is one of the easiest exercises to do and experts suggest breaking up 30 minutes of daily activity into increments if it is easier for you.  Consider walking for 15 minutes twice a day or doing 10 minutes 3 times a day.   Strength training also offers seniors benefits but again the suggestion is to begin slowly.  Start with 1 or 5-pound weights and do a few exercises at a time.  Resistance bands are also easy to use and can help to strengthen upper arms and leg muscles. 

The article also suggests making changes to your diet. Try making small changes one at a time that add up to improved health.  Adding more fiber to your meals gets your colon working better and reduces the risk of heart disease, type 2 diabetes and cancer. A heart healthy diet to try is the Mediterranean diet which promotes foods such as fish, fruits, vegetables, beans, and whole grains. Lastly, they recommend you drink more water and eat more whole foods.

Are you considering retirement communities in Hillsboro, OR?  At MorningStar, our community is designed to promote residents’ health and well-being with a range of hospitality services, resort-style amenities, wellness programs and activities.  Our beautiful property has 141 spacious apartments in studio, one-bedroom and two-bedroom floor plans. Amenities include restaurant-style dining, fitness center, swimming pool, art studio, strolling paths and resident garden beds.   Please contact us or visit our website for more information about MorningStar of Hillsboro. 

MorningStar’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience.  Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide one of the finest retirement communities Hillsboro, OR offers.  Please contact us to learn why MorningStar is such a great place to call home. 

Source: familydoctor.org/familydoctor/en/seniors/staying-healthy/good-health-habits-at-age-60-and-beyond.html

Playing Games May Lower Your Risk of Dementia

While there is a long-held belief memory loss and aging are inevitable, we can actually help keep our brains sharp. A number of studies show our brains continue to build new connections, and engaging in activities that challenge us can lead to sustained brain development and offer new ways to approach challenges. 

The most effective puzzles and games linked to a reduced risk of dementia are those requiring critical thinking, problem-solving and memory recall. Patrick Porter, Ph.D, a neuroscience expert and founder of BrainTap, explains “These activities stimulate the brain by challenging it to find patterns, make connections, and think creatively. They require mental flexibility and encourage the brain to adapt and reorganize neural networks, enhancing cognitive reserve.” 

To get the most benefit from mental activities, the experts say it is best to vary the type of games we play. Shifting from games that rely on speed, rapid decision making or memory help strengthen and tap into multiple ways to engage the brain. Studies show it is important to keep challenging ourselves and pushing the bar toward more difficult activities. Another thing to keep in mind are the studies linking socialization to a decrease in dementia. So before you jump on the computer for some brain games, think about gathering a group of friends to play a game of trivia or piece together a puzzle.       

MorningStar of Hillsboro is designed to provide seniors with everything they want and need in a retirement home including meaningful, fun programs and activities. Our contemporary community offers studio, one-bedroom and two-bedroom apartments which feature a full kitchen, washer/dryer, handicap-accessible bathroom, emergency call system and private patio or balcony.  Residents enjoy weekly housekeeping, hospitality services and five-star dining.  Onsite amenities include a bistro/bar, fitness center, underground parking, pool and more. Please contact us or visit our website to set up a tour to see firsthand our exceptional senior living in Hillsboro, OR.

MorningStar’s foundation is based on the mission to honor God, value seniors and invest in our staff to create a unique senior living experience.  Set in a warm, loving atmosphere with beautiful surroundings and resort-style amenities, we provide the finest senior living Hillsboro, OR offers.  Please contact us or visit our website for more information. 

Source: prevention.com/health/memory/a44613229/puzzles-games-can-lower-dementia-risk-study/

Find Built-in Companionship at Retirement Communities

According to the U.S. Census Bureau, 33% of women and 20% of men 65 years and older lived by themselves in 2020. Experts say living alone doesn’t necessarily mean an individual is lonely, but it often is the case. 

Problems contributing to loneliness in seniors are that most no longer work outside the home and social circles begin to shrink with the passing of spouses or friends, and family members moving away. The National Institute on Aging (NIA) cites studies showing seniors who say they feel socially isolated and lonely are more at risk for health problems such as cognitive decline, depression, and heart disease associated with loneliness. 

For many seniors the answer is moving to a retirement community where they find comfort, wellbeing and security as well as companionship. The experts at AgingCare.com say one of the biggest advantages of senior living is that opportunities for socialization and fulfillment are available right outside a resident’s door. 

Independent living communities are ideal for active seniors who do not need care services but love the idea of built-in social and mental stimulation within a maintenance-free environment. They may offer amenities such as meal plans, housekeeping and transportation along with meaningful wellness programs. 

At MorningStar of Hillsboro, we offer older adults a lifestyle of comfort, wellbeing and as much or as little social engagement as you want. Our range of onsite amenities, wellness programs and activities are designed for active seniors to live life to the fullest. Amenities include chef-inspired meals, art studio, fitness center, bistro bar, outdoor dining, swimming pool, salon, amphitheater and resident garden beds.

Remarkable for our beautiful surroundings and luxury amenities, we are most proud of our quality of service and sincerity of our staff.  If you are interested in retirement communities in Hillsboro, OR, we encourage you to contact us for more information. We look forward to hearing from you.

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about one of the finest retirement communities Hillsboro, OR offers.

Adopting Healthy Habits Can Help Sharpen Our Memory and Improve Focus

While memory lapses can be a sign of bigger problems, thankfully for most seniors, occasional forgetfulness is a sign of normal aging. The Mayo Clinic weighs in with good lifestyle habits and activities to help sharpen our memory and improve focus.  

The first recommendation is to stay active. When we engage in physical activities, it raises the level of blood flow to the whole body, including the brain. Research even links physical activity to a decreased risk for Alzheimer’s disease. Other studies find it is important to move frequently throughout the day and to try and get at least 150 minutes of moderate exercise per week. This can be a brisk walk. 

Cognitively stimulating exercises are another way to improve focus. Activities include things like puzzles and games, playing an instrument or learning a new hobby. Pairing mental pursuits with social activities is an easy way to interact with others and helps ward off depression and feelings of isolation, which both are linked to memory loss. 

Managing stress can also improve focus. If you are feeling stressed, experts say take a few minutes to practice breathing exercises. One example is to take 10 very slow breaths in and out. Another technique is to imagine yourself in a favorite place like sitting on the beach listening to the waves come and go. Additionally, doing a few stretches can be helpful.   

The Mayo Clinic advises a diet of low-fat proteins and lots of veggies, whole grains and fruit is better for both physical and mental health. The same goes for getting a good night’s sleep.

At MorningStar of Kirkland, we offer a range of services and programs that support the whole person: body, mind and spirit.   We consider wellness to be a joint effort between our Life Enrichment and Wellness programs, which play a critical role in making MorningStar a destination for successful aging.  Visit our website for more information about our beautiful community and what sets MorningStar apart from other senior housing in Kirkland, WA.

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about the finest senior housing Kirkland, WA offers.

Celebrate the Relationship Between Grandparents and Grandchildren

To recognize the value of the relationship between grandchildren and grandparents, “Grandparents Day” is celebrated on the Sunday after Labor Day. While not a public holiday, President Jimmy Carter signed the proclamation in 1978 stating it should be observed each year. 

For kids, having more people involved in their lives other than their parents is a good thing. Many grandparents’ unconditional love brings with it acceptance, patience and unwavering support as they readily recognize the child’s accomplishments and provide a safe, trusted harbor. Several studies validate the love and emotional closeness grandparents provide can make a positive impact on a child’s healthy development. Moreover, as grandparents may be retired, they have more leisure time to spend with the grandkids.  

Research also shows that a close, involved relationship is good for grandparents too, and contributes to a healthier, happier and possibly even longer life. Grandparents’ relationship with grandkids can include the role of caregiver, teacher, playmate and cheering squad depending on where they live; and does not come with the responsibilities of being the parent. Grandparents can uniquely provide the child with a sense of their family history, heritage, and identity. They know great stories about the child’s parents and can help pass on family traditions and life stories. 

If your child does not have any grandparents, consider adopting an elderly person who does not have grandchildren.  If you don’t know any senior citizens personally, call a senior community in your area and ask about activities where your child would be welcome. If you missed Grandparents Day last year, put it on the calendar and celebrate it with some of your favorite seniors on September 8th. 

MorningStar of Kirkland is a 55+ community for independent seniors in the beautiful Totem Lake area. Residents enjoy their retirement years as we handle the maintenance and provide onsite amenities, hospitality services and a community of friends. Please contact us or visit our website for more information about luxury senior housing in Kirkland, WA.  

MorningStar takes tremendous pride in the reputation we have earned for excellence and authenticity since our inception in 2003.  We believe the human capacity to grow, to learn and to contribute is ageless; and we act upon that truth daily, as we care for, inspire, and love the residents under our roof. Contact us for more information about the finest senior housing Kirkland, WA has to offer.

Five Important Numbers That Provide an Overall View of Heart Health

Julie Corliss, Executive Editor, Harvard Heart Letter published an article on the five important numbers which provide an overall view of hearth health and what the target numbers should be. While these are specific recommendations, Ms. Corliss also says the ideal values are good goals for most people but your doctor may suggest different numbers based on your age and other health conditions. 

Current recommended blood pressure numbers are less than 120/80 mm Hg. Systolic blood pressure is the first number and diastolic blood pressure the second number, and together they measure how hard your heart is working and the condition of your blood vessels. High blood pressure (HBP) can damage blood vessels and increase a person’s risk for a stroke or heart attack. 

Your LDL cholesterol numbers should be less than 70 mg/dL and your triglycerides less than 150 mg/dL. A cholesterol test is done through a blood draw after a person has fasted and if both your numbers are high, it increases your risk for a heart attack or stroke. Another important number is your blood sugar levels, which is how diabetes is typically diagnosed. Doctors say blood sugar levels should be less than 100 mg/dL.  

Finally, the last number you should pay attention to for better health is your waistline measurement. Experts say the circumference should be either lower than: less than half your height in inches; or for women less than 35 inches, and for men less than 40 inches. The problem with big numbers is what doctors call “abdominal or visceral obesity” typically an indication of fat surrounding the internal organs. Use a tape measure placed just above your navel (belly button) to get your number. 

Ms. Corliss goes on to give universal advice to improve all the measures of heart health.  She states “Eating a healthy, plant-based diet can help. Regular exercise also helps: aim for at least 30 minutes of moderate-intensity exercise like brisk walking most days. Other lifestyle habits that can lower your heart disease risk include getting seven to eight hours of sleep nightly and managing your stress level.”

Are you considering retirement communities in Hillsboro, OR?  We encourage you to learn more about MorningStar of Hillsboro, a vibrant senior community designed to promote a healthy, engaged lifestyle. Our many amenities include five-star dining, swimming pool, art studio, fitness center, strolling paths, wellness programs and activities. Please contact us for more information and to set up a tour.  Be sure to ask about our Move-in Specials.

This post is intended for informational purposes only.  Please contact your health care provider with any questions or concerns you have regarding your health. 

MorningStar is guided by a culture rooted in our mission of honoring God, valuing seniors, and investing in our team, which allows us to deliver services with warmth, sincerity and depth of purpose. We have built a reputation for creating homes filled with an atmosphere of love and community. Please contact us to learn more about one of the finest retirement communities Hillsboro, OR offers.

Source: health.harvard.edu/blog/5-numbers-linked-to-ideal-heart-health-202112162660