Special Functions. Lactobacillus is well-known for supporting digestive wellness through normalizing bowel movements. For individuals taking antibiotics and experiencing diarrhea, Lactobacillus has substantial evidence for reducing diarrhea. It can also support elimination of Helicobacter pylori infection when used in combination with other treatments. Lactobacilli may also be beneficial for sufferers of abdominal pain, irritable bowel syndrome, and constipation.

The way that Lactobacillus supports digestive wellness remains under investigation. Some research indicates that it can reduce the growth of harmful bacteria in the large intestine. Other research suggests that Lactobacillus influences immunity and exerts an anti-inflammatory effect. Probiotic consumption may have more benefits beyond the digestive system, but more research is needed.

Recommended Intakes and Toxicity. Many species of Lactobacillus are Generally Recognized as Safe by the U.S. Food and Drug Administration. Dosing of probiotic ingredients are shared in units commonly listed as “colony forming units,” or CFU.

The amount of Lactobacillus in fermented foods and beverages will vary dramatically from product to product. Generally, well formulated products will contain at least one billion CFU per serving. However, the actual amount of Lactobacillus may not be listed on a food or beverage label. It’s important to acknowledge the serving size on the label.

In supplements, the amount of Lactobacillus also varies among products, from 100 million CFU per tablet/capsule to 50 billion CFU per tablet/capsule. Additionally, the recommended serving size will vary depending on the product, as well as the desired health benefit.

Sources. Lactobacillus can be found in supplements, foods, and beverages. Supplement format ranges from tablets and capsules to drinkable “shot” style liquids. Some examples of fermented foods that contain Lactobacillus are yogurt, kombucha, and sauerkraut.

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A: Multitasking, which was simply called “being very busy” not long ago, is, unfortunately, one of the abilities that tends to diminish with age. The simplest explanation is that older brains often take longer to refocus after an interruption or after being occupied with another task. An interesting study from several years ago compared how older and younger adults handled certain multitasking challenges. Researchers found that when the brain was tasked with remembering something but was quickly asked to make a decision about an unrelated topic, the “memory maintenance” function of the brain paused until the decision was made. Then the brain could switch its focus back to remembering or contemplating the pre­vious subject. Not surprisingly, researchers found that younger adults could manage the switching process more smoothly than older adults, who had more trouble shutting off the decision-making activity in the brain and restarting the memory maintenance network. One thing to keep in mind is that multitasking is something of a misnomer. While you might be able to talk on the phone while making din­ner, there are obviously limits to how many different things you can do at once. Multitask­ing is really another word for moving from one task to another (and often back again) quickly. It’s not always efficient and is often the source of increased stress. Instead, just try to relax and focus on what’s in front of you in the moment.

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“As geriatricians, we try to be proactive and encourage decision-making before someone gets too sick,” says geriatrician Susan Leonard, MD, UCLA Healthy Years medical editor. “It’s difficult to make these decisions when you are in crisis and can’t process options clearly.”

Legally Empower Your Preferences

If you have a will, you might feel you have all your affairs in order. But if you suddenly become incapacitated or if dementia sets in, the document may not provide enough protection for you or your loved ones. A will becomes effective upon death. A simple power of attorney is ineffective if you become incapacitated. However, a “durable” power of attorney can enable the person you assign to make important medical decisions for you while you’re living but are unable to do so for yourself. For example, if you are in a medically induced coma, or are undergoing treatments that leave you too stressed out and foggy to think clearly.

You can also create a separate power of attorney for healthcare (a.k.a. healthcare proxy), which usually limits the assigned person to making medical decisions with a medical professional but typically doesn’t involve financial decision-making. This document often includes a Living Will Declaration, in which you specify which medical interventions you want (if any) if you have an incurable disease, injury, or illness. If this is not spelled out legally, you may be leaving an agonizing burden upon your loved ones and the potential for arguments among them.

Documents and Communications

Discuss with those you want to assign these powers and give them copies. They will need documentation to prove they have that power in order to use it. In addition, provide your doctor with a copy to keep with your medical records. Because you might change your directives in the future, it’s a good idea to keep track of who receives a copy. You might want to update documents if you have a serious diagnosis, get divorced or married, or if something happens to one of your named agents. Any changes made should also be communicated to your doctor and family members. Finally, know that these forms and their terms do vary by state. Seek out an attorney specializing in elder care.

Aging in Place

The Centers for Disease Control and Prevention (CDC) defines aging in places as the ability to live in one’s own home and community safely, independently, and comfortably, regardless of age, income, or ability level. Although 93% of people in a recent U.S. News and World Survey Report survey say they want to stay in their own homes, only 19% feel their homes are completely prepared. Technology will continue to play a role in helping people stay at home, and perhaps you already use a lot technology. For example, grocery deliveries ordered online, hearing aids that pair with TVs, home security devices (cameras indoors and out) and live virtual visits with physicians are becoming increasingly common in the homes of older adults.

Maintaining your independence at home requires a safety check. From tripping hazards like throw rugs to poor lighting to grab bars in the shower, being proactive will help reduce fall risk and the cascade of consequences from serious injuries. Your physician may be able to order a home safety assessment with an occupational therapist (OT) who is skilled at providing recommendations to enhance home safety and function. Some OTs are qualified to help with home remodels, too. Meanwhile, check out the room-by-room fall safety check from the National Institute on Aging tinyurl.com/NIARoomCheck.

Care Home Options

Would you like to play golf regularly, walk to a nearby gym to work out, socialize with others during mealtimes, have medical services within easy reach and live virtually maintenance free? A continuing care retirement community (CCRC) offers a variety of those options and features a continuum of care, from independent to assisted living and skilled nursing and memory care. This makes it easier to transition to a higher level of care, if/when needed.

“One of the first things to think about is function” says Dr. Leonard. “There are living options that can supplement care as needed. For example, independent living offers people who still manage medications, cook, and clean the opportunity to be in a community with other people and share meals in a common dining room. If you need more care, assisted living may be the next step.”

Consider this couple’s scenario. They move into independent living, and several years later one person develops dementia, requiring specialized care from a memory care facility. Both people remain on the same CCRC campus; one continues in independent living while the other moves to memory care. Being within the same campus facilitates decision-making and transitioning. The proximity also makes it easier for the couple to visit each other. For people aging solo, CCRCs also make it easier to transition, if needed.

Considered separately, care homes fall into these general categories:

Board and care homes, also called residential care facilities or group homes, are small private facilities with fewer residents. Rooms may be private or shared. Residents receive personal care and meals and have staff available around the clock. Nursing and medical care usually are not provided on site.

Assisted living is for people who need help with daily care, but not as much help as a nursing home or memory care facility provides. Residents usually live in their own apartments or rooms, and share common areas. Meals, social and recreational activities, laundry, security, and 24-hour supervision are often included. Typically, “levels of care” are offered, with residents paying more for higher levels of care, such as incontinence, help with medications, housekeeping, and laundry.

Memory care is designed to meet the needs of people with Alzheimer’s and dementia. Entrances and exits are locked, and round-the-clock care and supervision, all meals, and assistance with activities of daily living (ADLs)are standard. Ideally facilities have thoughtfully constructed layouts for easy navigation, calming colors, and treatment plans designed for each resident’s needs.

Skilled nursing facilities, also called nursing homes, provide a wide range of health and personal care services, including nursing care, 24-hour supervision, three meals a day, and assistance with everyday activities. Rehabilitation services, such as physical, occupational, and speech therapy, are also available. Some people stay at a nursing home for a short time after being in the hospital. However, some people reside there permanently because they have ongoing physical or mental conditions that require constant care and supervision.

How to Find Care Homes

Many agencies provide free search services and are paid by the providers they recommend. Most care homes will be connected to major agencies, such as A Place for Mom (aplaceformom.com), or Senior Advisor (senioradvisor.com). These resources can be decent starting points. However, the advisor may not live near the facilities in your town, let alone been to them. In contrast, CarePatrol (carepatrol.com) has location-based experts. Many have worked in the assisted living business, such as former nurses, social workers, or former managers of care facilities. Similar to real estate agents, they will vet potential care homes by understanding your needs. They can tour facilities with you and can point out the pros and cons.

© Pekic | Getty Images
Many people in their 60s and beyond enjoy the social aspects and the maintenance-free living. And if you need more assistance, it’s readily available.

Tour facilities several times, and make sure all your questions are answered. “It’s vital to have good communication,” says Dr. Leonard. “Know who the lead staff person is, and make sure that you feel you can trust them. They should be very open with you. Check with your gut feeling about a place. Like a new school, job, or house, if something doesn’t feel right, get any and all questions answered before moving forward.”

Know what they expect from you and communicate what you expect from them. For example, find out which medical services are offered on site, how will health status be reported to you, read resident policy handbooks, and find out how they handle emergencies (e.g., power outages, falls, disruptive resident behaviors). Know about restrictions (some don’t allow outside caregivers, and many places require families to provide and pay for one-on-one care), and know what can get your loved one kicked out.

When to Move

As for deciding when to make a move to assisted living or hire in-home care for yourself or a loved one, Dr. Leonard recommends assessing your ADLs  and instrumental activities of daily living (IADLs). Carefully considering these will help direct you to the level of care needed. ADLs refer to fundamental tasks such as being able to eat, groom, toilet and bathe ourselves. IADLs are more sophisticated tasks like the ability to pay bills, drive a car, maintain a home, use a phone, prepare a meal, and manage medications.

Why Planning Matters

If you’d rather not think about all this, here’s a real-world example of why it matters. You live a plane ride away from your father, who has dementia, and it’s been getting worse but still seemingly manageable at home with caregivers. You’ve been meaning to research care homes, but just haven’t gotten around to it. Your primary in-home caregiver has a personal emergency and must immediately resign her position. Who will take care of your father? Where should he go? What’s the best way to move him? These questions and decisions are overwhelming on a good day.

So, before a crisis happens to you, give some thought toward future planning for yourself, and encourage those you love to do the same.

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But what if kitchen skills aren’t your forte, or don’t want to spend hours a day making meals? Not to worry. According to researchers, gaining confidence in the kitchen is not only good for your tastebuds, it also can benefit mental and overall health.

A recent study from Australia’s Edith Cowan University provided cooking classes to 657 people and measured self-perceived mental health, cooking confidence, and overall satisfaction around cooking and diet-related behaviors. They found significant improvements in general health, mental health, and subjective vitality immediately after the program, and the benefits remained six months after completing the course

There are many shortcuts to making quick, delicious, and healthy meals. Our busy nutrition expert, registered dietitian Dana Hunnes, RD, MPH, PhD, assistant professor at the UCLA Fielding School of Public Health, shares time-saving tips on how her family makes healthy eating a priority. From a well-stocked pantry to savvy prep strategies, these tips can help you prepare easily and eat deliciously.

Stock a Healthy Pantry

When it comes to pantry makeovers, most people do not have to throw everything out and start over. However, it’s useful to organize your pantry strategically. Place the healthiest items front and center, and put less healthy items, such as cookies and crackers, out of sight and out of easy reach.

“I recommend taking a stock of what you already have and creating a list of frequently used items or recipes,” says Hunnes. “That way you know what you want and need to stock your pantry.” 

Hunnes recommends healthy, shelf-stable items, such as whole-wheat or bean-based pastas, low-sodium tomato sauces in a jar that have easily recognizable ingredients, and lots of low-sodium canned and/ or dried beans, lentils, corn, green beans, peas, and tomatoes. “You can easily throw these kinds of ingredients into a pot to make a quick pasta-based meal. I also recommend a wide range of dried herbs and spices, or at least the ones you use most frequently, so you can jazz up any dish quickly and easily.”

All these aforementioned items fit nicely into the famed Mediterranean diet, which is associated with many health benefits. It’s been linked to improved cardiovascular health, decreased risk of stroke, reduced high blood pressure, and may protect against macular degeneration and dementia.

Enjoy Mediterranean-Based Meals

The Mediterranean diet refers to the traditional eating patterns of people in countries bordering the Mediterranean Sea, including Italy, Greece, Morocco, and Spain. In addition to sharing a body of water, what these countries have in common is that their traditional meals are mostly based on plants such as whole grains, fruits, vegetables, beans, nuts, and healthy fats, such as olive oil. Fish and seafood are eaten about twice a week, and cheese maybe a part of many meals but in moderate portions. Red meat and sweets may be eaten, but sparingly.

The dietary plan is also flexible and variable. For example, a change in herbs and spices can transform the same stables of an Italian dish into Moroccan fare. You control the ingredients and seasonings to your preferences. Need to watch the salt? Use more lemon instead. Like it hot? Add hot pepper. Prefer zucchini to eggplant? Make the swap.

Below are some of the flavors that help make a country’s dish distinctive:

• Italian: oregano, bay leaves, rosemary, sage, thyme, hot pepper, garlic powder

• Greek:  anise, fennel, cardamom, cinnamon, mint, and dill

• Moroccan: ginger, sweet paprika, cumin, turmeric, sesame seeds, fenugreek, and ras el hanout spice blend.

Meal Planning and Batch Cooking

Research shows that people who plan their meals are more likely to eat healthfully and meet recommended dietary guidelines.

“We make a weekly meal grid on a whiteboard in our house,” says Hunnes. “That way we will know what we are eating each day of the week, and we do most of our big-batch cooking on weekends.”

Leftovers are part of their big-batch cooking strategy, for example, on Saturday they make and enjoy a hearty soup, and on Sunday they batch make pesto for whole-wheat pasta. Come Monday, they have leftover soup, and on Tuesday they find another way to incorporate pesto (which can be delicious on eggs, fish, or chicken). By planning in this way, they know exactly what to buy and prepare. It takes the “what’s for dinner tonight” question out of the equation, enabling you to focus on making a healthy meal instead. Boxed delivery meal kits became popular for this reason. But save money and wasteful packaging, by doing it yourself.

• Choose a few healthy recipes from the National Institutes of Health (tinyurl.com/HealthyMealsNIH).

• Create a weekly menu and make a shopping list.

• Stock the refrigerator and pantry with food staples.

• Batch cook once or twice a week, making foods that can be reheated or repurposed (e.g., baked chicken, whole-grain casseroles, bean dishes and meatballs).

• Portion and store healthy snacks (e.g., chopped celery and carrots, cubed cheeses, easy peel citrus fruits, pre-portioned nuts).

“Chop once; use many times,” advises Hunnes. “When we are really thinking ahead, I’ll pre-chop onions for our salad for the week and put them in a container to take a little out each day.”

Simplify Your Cooking

The French culinary term mise en place means “everything in its place.” If you’ve watched a cooking show, you’ve seen this setup—small bowls and ramekins filled with all the ingredients neatly measured out and arranged in order of use. Apply this same concept in your kitchen, and trying new recipes will become easier (and more successful).

Preparation is the biggest difference between cooking like a pro or an amateur. A pro prepares and pays attention to details. In addition to the obvious ingredients, have all the needed items ready to go (e.g., knives, cutting boards, containers). Some dishes may require paper towels for drying ingredients and cleaners for decontaminating work surfaces along the way. Some people designate cutting boards for specific ingredients; one for veggies, another for meats, and perhaps a separate board for onions, garlic, and other alliums.

Consider the order in which you will prep ingredients. For example, if you need to clean mushrooms, arrange containers around the cutting board from left to right; one that holds the cleaned mushrooms, the middle container to catch the waste, and the third to hold the finished mushrooms. Break each job down into simple steps, and think about efficiency of movement. When peeling carrots, for example, don’t peel and cut each one. It’s faster to peel them all and then cut them all.

The more inspired we are, the more likely we are to learn and practice new techniques. That’s where cooking shows, classes, and potluck dinners can be very helpful. Try something new, and invite a few people over to enjoy the results.

Cooking Techniques

© beats3 | Getty Images
How can you add flavor without gobs of fat or mountains of salt? Experiment with herbs, spices, hot sauce, lemon, lime, and vinegars to make foods deliciously exciting.

How you cook your food affects both its nutritional value and its flavor. Try these techniques to get the best of both worlds:

Marinate in a seasoned liquid. Most marinade blends are one part acid (e.g., vinegar, citrus, or wine) and two parts oil (e.g., olive oil, sesame oil).

Roasting typically means cooking food uncovered in the oven without liquid. While this method is commonly used for chicken and turkey, it also works well for fish and veggies. For example, using a sheet pain, drizzle a little olive oil over cut up cauliflower, broccoli, onions, and season to taste. Roasting veggies brings out their sweetness.

Sautéing involves cooking smaller pieces of food quickly in a little oil in a skillet over medium-high heat, stirring often. Stir-frying is similar but uses high heat and is faster, requiring constant stirring. Sautéing is great for one-pot meals. Brown bite-sized chunks of meat or poultry in a little oil, but don’t cook them all the way through. Set the meat aside and put diced, non-leafy veggies in the pan (add onion first and let it soften before adding other vegetables). Add seasoning or sauce, stir in any greens, and then put the meat back into the pan to finish cooking. If you’re not starting with raw meat, add pre-cooked meat or beans to warm through near the end of cooking time.

And finally, there’s a newer gadget, the air fryer, that opens up new ways of cooking. “Air fryers make life a little easier because they cook/bake things super quickly,” says Hunnes. “Chop smaller and find recipes with easily accessible ingredients that don’t take too long to make. Some of my favorite dishes require just 15 to 20 minutes of prep and then you can leave them on the stove or oven while you do other things in the house.”

When building healthy meals, about half your plate should be fruits and veggies, a quarter whole grain (pasta, rice) and about a quarter protein (beans, meats, fish). While a quarter plate of pasta might not sound like much, toss in a generous helping of your favorite veggies, top it off with your desired protein and you have a tasty and satisfying meal.

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A: Parkinson’s disease is a neurodegenerative brain disease that progresses slowly in most individuals. Symptoms can vary from one person to the next, but they all involve a loss of motor control. This can lead to tremors, muscle freezing, slow movement, and difficulty with swallowing and other functions. Cognitive changes and depression can also develop as a result of Parkinson’s disease.

Parkinsonism is an umbrella term covering a group of neurological disorders that cause symptoms similar to those seen in Parkinson’s disease. Sometimes when a person first develops a tremor or another typical Parkinson’s disease symptom, it can be difficult to determine whether the individual actually has idiopathic (meaning “of uncertain origin”) Parkinson’s disease or a disorder that mimics it. Parkinsonisms are sometimes referred to as atypical Parkinson’s disease. These other conditions often progress faster than Parkinson’s disease and do not respond to levodopa therapy—medication that helps raise levels of dopamine, a chemical that is crucial to nerve and muscle control.

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(American Journal of Preventive Medicine,
November 2022)

• Plant-Based Diets May Lower Risk of Colon Cancer. Eating a healthy plant-based diet is associated with a reduced risk of colorectal cancer in men, according to researchers. Among nearly 80,000 men, those who ate the highest average daily amounts of healthy plant foods had a 22 percent lower risk of colon cancer compared to those who ate the lowest amounts. This association was not found in the more than 93,000 women studied. Researchers suggest the antioxidants in foods like vegetables, fruits, and whole grains may play a role in lessening inflammation, which can lead to cancer.

(BMC Medicine, November 2022)

• Less Added Salt May Lower CVD Risk. Over time, the frequency of adding salt may be an indicator of cardiovascular heart disease (CVD) risk, researchers say. Dietary assessments of more than 176,000 CVD-free participants were used to determine added salt use frequency and its association to CVD events. Less frequency of adding salt to foods was significantly associated with lower risk for total CVD events, even after adjusting for those following the DASH (Dietary Approaches to Stop Hypertension) diet, which limits certain foods, including those high in sodium.

(Journal of the American College of Cardiology, December 2022)

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Research shows that sarcopenia appears to be dominated by atrophy of large, high-powered, type II muscle fibers, which are the fibers addressed by strength training. Multiple studies report that aging adults can slow, arrest, or reverse sarcopenia with resistance training.

Muscles for All You Do

Muscular strength is defined as the ability to produce force against a resistance. For example, lifting weights requires what’s called “static” force, which depends upon distinct and isolated force against resistance. In contrast, running or bicycling requires “dynamic” force, which is the ability to repetitively generate force. We need muscular force (i.e., strength) for everything from balance to speed, flexibility to agility and endurance, and to support all daily movement patterns, such as driving a car, carrying groceries, and picking up grandkids. Even if you haven’t picked up a weight lately, know that it’s possible to get stronger at any age.

Resistance Training Improves Quality of Life

How can getting stronger improve your life? The list is virtually endless. Resistance training burns fat, increases muscle mass, supports functional independence, improves cardiac health (blood pressure and cholesterol levels), boosts mental health and cognitive function, helps fight diabetes and infections, promotes better sleep, improves balance, and speeds recovery after injuries and surgery.

While the research proves these many benefits are quite real, to realize these benefits we need to workout consistently. For some people that may require a lifestyle overhaul; for others it may be just a tweak here and there to ramp up an existing fitness routine. Work out consistently and you will reap the rewards. When you experience how good it feels to live in a strong body, it can be motivation enough to stay the course.

“Typically, you will notice the effects of training within one month, especially people new to strength training,” explains UCLA physical therapist assistant Molli Hermiston. “The more novice you are to strength training, the quicker you will see the benefits.” Hermiston recommends starting with two strength-training sessions per week and then gradually increasing to three times per week.

Sweat for Success

Obviously, the goal of any resistance-training program is to get stronger. That means you will have to work beyond your comfort zone. Strengthening muscles requires progressive loading; once you can lift a weight easily for about eight to 10 repetitions, you need to increase the challenge with more weight. It’s exciting to graduate to heavier resistance. But it’s also vital to do so with proper technique and to know how much is enough. Too much too fast is a recipe for injury. A certified personal trainer or certified strength and conditioning coach can create an effective and safe program designed to meet your goals.

“If you are completely new to strength training, I absolutely recommend hiring a personal trainer for at least a month so they can educate you on proper form and training principles,” recommends Hermiston. “The trainer also will provide accountability strategies. If you don’t want to invest in your health this way, most trainers at gyms will educate you on equipment, if you simply ask. It is their job to maintain safety in a gym environment.”

Exercising with Chronic Conditions

Though some muscle loss is simply a part of living longer, there are other contributors to strength loss, including hormonal changes, neurological decline, poor nutrition, and  sedentary lifestyles. “We have seen some people get weaker during the pandemic due to decreased activity in general,” Uranwala says. “It is never too late to start or resume strength training. Some of the people I have treated are in their 100s. There is always room for improvement as far as strength and functional gains are concerned.”

It can be quite challenging to exercise when you’re in pain from such conditions as osteoarthritis, rheumatoid arthritis, or neurological conditions. But movement can help treat and relieve some symptoms. “If you have issues like these, ask your doctor for a referral to see a physical therapist so you can learn to reduce and control your pain as well as strengthen your body safely,” recommends Uranwala. “Then utilize the movement concepts you learn with the therapist to safely transition to a home exercise program or work out at a gym.”

Creating a Fitness Lifestyle

From strengthening arms to legs and belly to back, inexpensive flat flexible bands offer many exercise options for getting stronger. They are convenient for at-home workouts and are excellent to have when you travel. Many are sold in packages of three or more, providing you with a variety of resistance options, and most come with exercise examples. A light grip is all that’s needed to pull the bands, but if you can’t grip well, you can buy attachable handles. With handles, the flat bands are less likely to slip out of your hand.

Strategies for creating a fitness lifestyle include teaming up with someone so you can keep each other accountable, signing up for a regular class, a competition, or a fitness fundraiser. Realistic goals are also great motivators. “Set a goal and track your progress towards that goal,” says Uranwala. “For example, as an indicator of leg strength, see how many times you can get up and down from a chair in 30 seconds, and strive to increase that number over time.”

Hermiston suggests tracking fitness goals on a paper calendar where you can easily see it, such as on your fridge, or setting up a fitness-tracking app. Many include reminders that alert you when it’s time for exercise. Be sure to celebrate your success by rewarding yourself when you achieve goals.

Remember, it’s never too late to start or ramp up your exercise routine. In addition to the many aforementioned health benefits, resistance training can improve your immune function.  

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© Westend61 | Getty Images

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Where Most Home Falls Occur

Lynette DeFrancia is a licensed and registered occupational therapist (OTR/L) and Inpatient Rehab Supervisor at UCLA Rehabilitation Services in Los Angeles. While falls can occur anywhere in the home, she explains that there are two areas where they are most common: the living room and the bathroom. “In the living room, people can trip over area rugs especially if the edge of the rug is crumpled, raised, not flush with the floor or does not have a non-skid backing. The solution is to remove area rugs altogether or add a non-skid backing to a rug,” DeFrancia explains. “Items that clutter the floor, such as pet’s or children’s toys, are another common problem. Pick up them up as soon as possible, and use a reacher if you have difficulty reaching to get things on the floor.”

Other tripping hazards include low-lying electrical cords, piles of newspapers, and wet bathroom floors. In addition, wobbly tables and chairs can cause people to lose their balance, if they use the furniture to steady themselves or try to stand up.

“In the bathroom, make sure your bath mat has a non-skid backing, immediately wipe up any water that might have gotten on the floor, use non-slip slippers when walking across a large bathroom floor, use a shower chair if you have trouble standing up in the shower or have decreased balance, and install grab bars around the toilet/shower/tub if necessary,” advises DeFrancia.

Lighting, Clutter, Access

As you safety-check your home, a good rule of thumb is to assess each room to ensure there is good lighting, an absence of clutter, and easy access to frequently used items. For example, if your home has stairs, place large rocker light switches at the top and bottom of the stairs. Tighten handrails and consider adding a second handrail if you only have one. Color-contrasting stair treads or edge protectors help add contrast so stairs can be more easily seen. Avoid wearing reading glasses when using stairs. Staircases also should be clutter free.

In the bedroom, a light switch and phone should be within easy reach. The path from the bed to the bathroom should be unobstructed. Place nightlights along the route, motion sensor lights can be a smart way to go.

In the kitchen, place everyday items on lower shelves within easy reach. Have a reacher nearby to grab items on higher shelves. Avoid rugs with corners or edges that can curl up, the best rugs are those with heavy-backed rubber bottoms. Keep paper towels handy so that you can immediately clean up spills.

Outside the home, be on the lookout for cracks in the sidewalk that can cause you to stumble, and fix any wobbly steps. The entrance of the home should be well-lit, and motion sensors are wise here, too. Adding a grab bar near the door also can be helpful to assist you as you step up into the home. If your winters include snow, have a plan for snow removal and deicing the walkways around your home.

A recent study published in the Journal of the American Academy of Orthopaedic Surgeons cited that flooring (33.6%) was the most common product associated with the cause of fractures, with stairs/steps (17.2%) and bed/bed frames (10.9%] being the second and third most common, respectively. Researchers also analyzed a total of 901,418 fall-related visits to the emergency department. Of these, 216,657 (24%) people were found to have fractures. Their average age was 80, with the majority being women (74%).

Be Proactive

Being proactive now can help reduce your fall risk. If you’d like more insights for your specific environment, your physician can order a home safety assessment with an occupational therapist. Occupational therapists (OTs) are licensed health professionals who are skilled at providing recommendations that enhance safety and function in the home. Some OTs have additional training to help people with home modifications and remodels.

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Obsessively watching high-drama news events unfolding in 24-hour news cycles can cause stress and anxiety as well as physical health problems, according to a study published in Health Communication. “Witnessing disturbing news events can cause a constant state of high alert in some people, kicking their surveillance motives into overdrive and making the world seem like a dark and dangerous place,” says study author Bryan McLaughlin, associate professor at the College of Media and Communication at Texas Tech University. To study this phenomenon called “news addiction,” researchers analyzed online survey data from 1,100 U.S. adults. People were asked to what extent they agreed with statements such as: “My mind is frequently occupied with thoughts about the news,” and “I find it difficult to stop reading or watching the news.” They were also asked how often they experienced feelings of stress and anxiety and physical ailments such as fatigue, poor concentration, and gastrointestinal issues. The results revealed that 16.5% of people surveyed showed signs of “severely problematic” news consumption. And nearly 75% in that group reported experiencing mental ill-being “quite a bit” or “very much.” According to McLaughlin, simply not watching the news is not the answer because it comes at the expense of an individual’s access to important information for their health and safety. It also undermines the existence of an informed citizenry, which has implications for maintaining a strong democracy. Rather, a healthy relationship with news consumption is the ideal situation. The study also highlighted the need for a wider discussion about how the news industry may be fueling the problem by churning out stories produced with high conflict and overly dramatic techniques.

Free Cooking Shows for People with Low Vision

The American Macular Degeneration Foundation (AMDF) has launched a four-part cooking series, “Eat Right For Your Sight,” for those affected by age-related macular degeneration (AMD) and anyone interested in optimizing healthy vision. Each episode is hosted by journalist and author Jennifer Trainer Thompson, and combines the AMD Diet for optimum eye nutrition with tips on low-vision cooking aids that make cooking in the kitchen accessible and safe. The show’s recipes for macular degeneration derive from the work of Johanna M. Seddon, MD, ScM, Director of the Macular Degeneration Center of Excellence, University of Massachusetts School of Medicine. Dr. Seddon’s AMDF-funded studies have established eye nutrition as a cornerstone of AMD care, and her discoveries regarding genetic makeup and lifestyle choices form the basis of nearly all of the healthy habits that eye doctors recommend to AMD patients. These include stopping smoking, and eating foods rich in omega-3 fats, lutein and zeaxanthin, maintaining recommended body weight and blood pressure, and exercising. The free series can be viewed at macular.org/cookingshow.

Effects of Pandemic on Grandparents

Grandparents in England who stopped looking after their grandchildren during the COVID-19 pandemic were considerably more likely to experience depressive symptoms, compared with those who continued to care for their grandchildren, according to a study published in The Journals of Gerontology, Series B: Psychological Sciences and Social Sciences. The study also found that the grandparents who either stopped or reduced the amount of time spent caring for their grandchildren reported lower life satisfaction and quality of life. Findings were derived by examining data from a sample of 2,468 grandparents over the age of 50 with grandchildren under the age of 15. Before the pandemic outbreak, in February 2020, 52% of the grandparents looked after their grandchildren. However, during the first year of the pandemic, older people were advised by the government to stay indoors and limit their in-person interactions with others to reduce the risk of catching COVID-19. Study authors conclude that if physical distancing remains as a core strategy to protect individuals at higher risk from COVID-19 variants or in a future pandemic, the mental health and wider needs of older people who may suffer from the loss of meaningful roles in their family and society should be addressed.

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A: You’ve probably been hearing more and more about the possibility of seeing meat products on the supermarket shelves that

© Guido Mieth | Getty Images
Yes, lab-grown meat is a real thing.

have been grown in a lab (instead of coming directly from a farm)—and now you’re wondering – meat from a lab? Is this a real thing? The short answer is—yes, this is a real thing. So, unlike plant-based meats, in which non-animal-based ingredients are combined to make meat substitutes, scientists are working to create real “genuine” meat in a lab. This “cultivated” meat is not plant-based and is completely comprised of animal sourced materials—namely, scientists have cultivated animal cells directly and these cells are used to create a meat-like product. In this lab-grown replica, the cells are arranged in a similar manner to the original animal product and there are many similarities in the sensory and nutritional profiles between the two options. As this process is improved, this new sourcing of “meat” eliminates the need to raise and farm animals specifically as a food source and has significant potential to reduce negative impacts on the climate (typically experienced through the conventional sourcing of farmed animal products). 

—Kristen N. Smith, PhD, RDN

Q: How can I make hummus
at home?

A: Hummus can be a quick and nutritious do-it-yourself snack. This popular Middle Eastern staple is not only packed with a long list of nutrients, including fiber and plant protein, it’s delicious as a dip, spread, sauce, and dressing, and you can make it in minutes. 

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