Exercise and Bone Health

Did you know over half of the women in America are older than 50 and up to a quarter of men 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 mineral loss, these exercises also provide some protection toward better cardiovascular health. 

In addition to weight-bearing exercises, doctors remind older adults to additionally 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 medicine to help reduce further bone loss. If you already have been diagnosed with osteoporosis, osteopenia or have other physical limitations, please check with your doctor before beginning any new exercise.

At MorningStar at River Oaks we offer adults 55+ retirement communities, a carefree lifestyle where they can comfortably and safely age in place.  Our fitness center, exercise classes and neighborhood walking tours keep residents moving. We offer independent and assisted living with spacious suites in a variety of floor plans and configurations. In addition, our Reflections Neighborhood provides compassionate care to those with Alzheimer’s and other memory loss diseases.  Please contact us or visit our website to learn more about exceptional senior living in Houston.

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. Contact us for more information about the finest senior living Houston offers.

Tracking Your Health Metrics

Now that we’re more than halfway through 2025, have you slacked off on your New Year’s resolution to improve your heart health? If you have, experts say today is just as good of a day to begin.

To get started, an effective way to monitor your heart health goals is to keep track of your daily exercise, blood pressure, weight, and cholesterol numbers. An easy way to track your daily exercise is to wear a fitness watch. Many models give you information on everything from counting steps, your heart rate, calories you burn, and the duration and quality of your sleep. 

Body weight is another indicator of overall health. To get an idea of where you stand, calculate your body mass index (BMI) as it measures your overall body fat (BMI calculators are available online). If your BMI is above the normal range your risk is higher for certain conditions like heart disease, high blood pressure, high cholesterol, type 2 diabetes and more. 

It is recommended you make an appointment with your healthcare provider to get to know your numbers. This should include checking your blood pressure and drawing blood to find out your cholesterol numbers. If you have diabetes, ask your doctor how often you need to test your blood sugar levels.

If good heart health for you means losing some weight, one suggestion is to keep a daily food journal to stay on track of what you eat and drink. It can also help you get in the habit of drinking more water each day. Keep your journal in a place where you will remember to update it. Experts say following DASH (Dietary Approaches to Stop Hypertension) is a science-based way of eating that can help you reduce high blood pressure and has other heart health benefits. 

MorningStar at River Oaks offers stylish suites for independent and assisted living in Houston, with a selection of studio, one-bedroom and two-bedroom floor plans.  Residents enjoy a vibrant and carefree lifestyle with a full range of care and hospitality services, luxury amenities, wellness programs and activities.  In addition, our distinct Reflections Neighborhood has suites devoted to the care of those living with memory impairment. Please contact us or visit our website for more information.

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 independent and retirement communities Houston offers.  Please contact our team to inquire about availability, pricing or to set up a tour.

Adopt Incremental Changes for a Healthier Lifestyle

Medical experts from the Harvard School of Medicine explain that even small steps can make a positive change in your wellness journey. Many of their recommendations can be done daily without much time or effort.

The first tip is to start the morning with a full body stretch to help improve circulation and wake up the body. Before getting out of bed, flex your lower limbs several times. Then bend your knees and raise your legs. Flex and rotate each foot a couple of times.  From a sitting position, turn your head from side to side a few times and rotate your shoulders. Extend your arms out and rotate your hands.   

To maintain your dental health, floss your teeth every day. Experts say the proper way to floss is to wrap the floss around each tooth and slide it up and down a couple of times against the tooth rather than using a sawing motion. Now do the tooth on the other side. Another easy healthy habit is to drink a glass of water when you get up each morning, and then drink one with each meal. Apply a sunscreen of at least an SPF 30 each morning after you wash your face to help prevent skin cancer. 

As you can see, staying healthy doesn’t always require a lot of time. A few quick physical tricks include every time you stand up, sit right back down and do it again. Think about your posture and try to put your shoulders back and stand up straight. When you brush your teeth, suck in your abdomen and hold for a few seconds. If you have been sitting for a while, take a quick walk around or incorporate a dance step into your movements. Doing a few pushups or squats is also a good way to wake up your body.  

Research shows socializing impacts a person’s overall wellness so make a point to get out and spend time with your family and friends. Get in the habit of cultivating new interests or hobbies. Joining things like a book club or cooking class can be both mentally stimulating and socially invigorating.   

At MorningStar at River Oaks, 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 exceptional assisted living in Houston.

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 retirement communities Houston TX offers.  Please contact our team to inquire about availability, pricing or to set up a tour.

Mental Exercise is Key to Brain Health

We all know that even as seniors, physical exercise is important to maintain healthy bodies but medical experts want us to remember that mental exercise is also essential to good brain health.  Luckily there are many fun and entertaining ways to exercise our mind and include an array of games on our tablets or computers as well as ones that only need pen and paper.  Games like Sudoku, mahjong, chess, crossword puzzles, jigsaw puzzles, and solitaire are enjoyable and challenging ways to improve memory and stimulate the brain.    

Moreover, there is good evidence that supports this claim such as the study from the Albert Einstein College of Medicine.  The research team conducted a long-term study that found seniors who did crosswords four days a week had a 47 percent lower risk of dementia than those who only did them once a week.  

Also, while there is the perception that chess is only for those who are very intelligent, it turns out the skills used to play a good game of chess are ones we all should cultivate as they may make us smarter.  Experts say chess encourages “concentration and focus around ‘if then’ thinking, which is useful when making decisions.”  The game forces you to think a few steps ahead and that type of thinking can be especially helpful for older people who are navigating options in life and could use a little help with creative thinking.  

The good news is that many of these types of games are free or cost very little and even the Internet offers lots of options.  To play a game of solitaire, you only need a deck of cards but playing on your tablet offers many different varieties of games of which some may be new to you.  Crossword and Sudoku books as well as jigsaw puzzles can be ordered online and are very reasonably priced for the entertainment you get from them.  They also make great gifts for seniors.  

At MorningStar at River Oaks, our goal is to provide the best independent and senior living Houston has to offer, and we provide all the services needed to support and enhance our residents’ physical, mental, spiritual and social wellbeing. Our beautiful retirement communities have stylish apartments in studio, one-bedroom and two-bedroom floor plans. In addition, our Reflections Neighborhood offers specialized care for residents with Alzheimer’s disease and other memory impairments. Please contact us to learn more about MorningStar’s amenities, care services, availability and pricing.  

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 independent and assisted living Houston offers.

Source: sixtyandme.com/keep-your-brain-buzzing-with-these-free-brain-games-for-seniors/

Create a Living Will to Ensure Your Wishes Are Followed

Many times people put off creating a living will, also known as a health care power of attorney, because they don’t understand how important it is to have one; or they fear they are giving up too much control over their life. The medical community explains the reason you need one is to ensure you get the type of care you want when you can no longer speak for yourself.

The Harvard Medical School says before you create a living will there are a few things to consider including separating fact from fiction. To start with, think about what quality of life means to you. Sometimes having extraordinary measures taken to save your life doesn’t factor in where such treatments will leave you. Having a living will can help guide your medical team on just such decisions.

Some people worry if they choose to refuse certain life-sustaining medical treatments to prolong life even when death is inevitable that it will invalidate their life insurance policy. Medical professionals explain there is no reason to worry as the recorded cause of death will be from the person’s underlying medical condition. Another common concern is if medical treatment is started, it can’t be stopped. This too is not true as treatment plans can always be updated and revised to address current circumstances.   

Medical professionals want patients to know treatment can be started or stopped. Even if you refuse certain life sustaining treatments, it does not mean you won’t get other types of treatment such as intensive comfort care to help manage pain and symptoms. 

Seniors should be aware a new directive has pretty much replaced a DNR (do not resuscitate), which only gives EMS permission to not perform cardiopulmonary resuscitation (CPR). A POLST (physician orders for life-sustaining treatment) can include a DNR as well as provide more instruction regarding medical interventions such as intubation, antibiotic use and feeding tubes. Talk to your medical provider to learn more. 

At MorningStar at River Oaks we offer residents carefree retirement years with a range of hospitality and care services, luxury amenities and a complement of wellness programs and activities. In addition, our all-day dining service includes healthy, delicious meals prepared under the direction of our Executive Chef. 

We provide suites in a variety of floor plans for senior living in Houston, located in the popular Kirby district close to medical services and beautiful Memorial Park. In addition, the Reflections Neighborhood has suites devoted to specialized care for residents with Alzheimer’s and other dementia-related diseases. Contact us to inquire about availability, pricing and to set up a tour on retirement communities.

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 memory care and assisted living Houston has to offer.

Help Keep Your Mind Sharp

As we age, many of us may feel like we lost a step or two in terms of our cognition and memory skills. However, just as there are things we can do to improve our brain health; there are things we should avoid to protect it. To start with, some of the same things bad for our physical health are bad for our mental health such as lack of exercise and poor diet. 

Moreover, experts say we may also be missing some lesser-known causes that contribute to a decline in cognitive health and impact our chance for better and happier aging.  One of those things is too much negative thinking. The AARP reports several studies have found older adults who are more prone to negative thoughts and spend more time ruminating on slights and grudges are more likely to show a decline in memory and cognitive thinking. Researchers reported that study participants who engaged in more negative thinking had more amyloid and tau deposits in their brain, the biological markers of Alzheimer’s disease.  

Occasionally having negative thoughts is common, but it can become an issue if an individual primarily focuses on them. However, there are strategies to help alter this pattern. One step is to make time to feel grateful each day or practice mindfulness using deep breathing exercises. Additionally, experts say it helps to find fun things to do like start a new hobby or learn a new skill. 

Another thing that can keep our brains sharp is to get routine vaccines. A recent study showed adults over age 65 who had received at least one flu shot, were 40 percent less likely to develop Alzheimer’s disease. Another study showed a 25 to 30 percent reduction in Alzheimer’s risk for seniors who have had a pneumonia vaccination.

Other health habits helping to keep the brain sharp include a good night’s sleep, good oral care and moderating alcohol intake. Talk to your healthcare provider if you notice ongoing memory and cognition problems.  

At MorningStar at River Oaks, our vibrant retirement communities offer seniors a healthy and engaged lifestyle. Residents are treated to best-in-class meals, luxury amenities and a wide array of wellness programs and activities providing companionship with like-minded adults of a similar age. A look at one month’s calendar shows activities such as special outings, exercises classes, word and card games, trivia sessions, entertainment, creative projects and more.

Activities not only offer opportunities for challenging your cognitive skills but meeting and socializing with friends while enjoying a good laugh together. Contact us or visit our website to learn more about MorningStar’s senior living in Houston.

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 for more information about the finest senior living Houston has to offer.

Source: aarp.org/health/brain-health/info-2021/habits-that-hurt-brain-health.html

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.

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

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

Learn More About MorningStar and Our Houston Community

MorningStar at River Oaks is a part of the MorningStar Senior Living Company whose vision is “to be a company of servant-minded, purpose-driven leaders in our senior communities and throughout the world.”  This means right from the start we have made a point to staff our loving home with a team who feel it is a privilege to serve and understand that seniors deserve to be treated with dignity and respect.  

In addition, we support MorningStar’s mission of serving others here at home and throughout the world including supporting the Alzheimer’s Association and the Casa Bernabé orphanage in Puerto Cabezas, Nicaragua.  We also support MorningStar’s partnership with “Lifewater,” a non-profit organization that focuses on delivering safe water sources to villages across the globe. 

MorningStar at River Oaks is also guided by our company’s principles that include: 

• Honoring God in our business practices and relationships 

• Valuing all seniors as gifted and contributing individuals 

• Investing generously in our team’s ability to serve well 

Thus our home’s first priority is to create a comfortable, compassionate home while striving to meet residents’ social, emotional, physical and spiritual needs.  Also, while our company was founded on a Judeo-Christian tradition, we honor all faith systems and worldviews, and understand it is our responsibility to honor spiritual preferences as part of caring for the whole person.

MorningStar at River Oaks has 85 stylish assisted living suites as well as 27 suites in our Reflections Neighborhood devoted to the care of those suffering from Alzheimer’s or other dementia-related diseases.  Our community is filled with spacious, beautifully appointed common areas both inside and out including gathering spaces, salon, theatre/chapel, fitness center and sky terrace.  Residents also enjoy chef-inspired meals that feature the freshest ingredients from high quality producers and are served all day in our full-service dining room. Please contact us to set up a tour to see firsthand what sets our community apart from other senior living Houston offers, 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 for more information about the finest senior living Houston offers.

Osteoporosis and Diet

The Mayo Clinic explains our bodies constantly absorb and replace bone tissue. When a person has osteoporosis, their body is removing old bone but not keeping up with making new bone. Early warning signs of osteoporosis include bone fractures, lost height, curved back, sudden back pain and gastrointestinal problems. However, many people have no symptoms, and it isn’t until a bone fracture or a bone density test (measuring the proportion of minerals in the bones), do they learn they have osteoporosis. A step above osteoporosis is osteopenia, which affects approximately half of Americans over age 50.  

It is important to work with your doctor if your bone loss has progressed to osteoporosis as there are medications that can help build stronger bones. In addition, you can help increase bone strength with a healthy diet of foods high in calcium, vitamins D and K, and protein. Foods containing calcium include dairy and soy, fish and green leafy vegetables like kale. Additionally, many foods are fortified with calcium so check labels. Protein is found in meat, fish, eggs, soy and dairy products, beans, lentils, and legumes as well as seeds and nuts. Experts recommend people over age 70 increase their uptake of vitamin D to 800 IU daily, which they can also obtain from supplements. 

Consuming a lot of salt should be avoided as the National Institute of Arthritis and Musculoskeletal and Skin Diseases reports overconsumption of salt can cause the kidneys to excrete calcium. Studies indicate consuming caffeine in coffee or caffeinated drinks can additionally interfere with the body’ absorption of calcium and it is recommended older adults limit their coffee intake to no more than three cups a day. Limiting alcohol also helps maintain bone health.    

MorningStar at River Oaks offers a lifestyle of comfort, wellness and community with an abundance of amenities. Residents enjoy beautifully prepared, nutritional meals made with the freshest ingredients from high quality producers, locally sourced when possible.  Amenities include a fitness center, bistro, salon, courtyards, sky terrace, and more. In addition, we offer a range of wellness programs and activities designed to promote a healthy, engaged lifestyle.   For more information about luxury assisted living in Houston, please visit our website. 

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 assisted living Houston offers.

Source: medicalnewstoday.com/articles/osteoporosis-diet#diet-and-bone-health

Starting an Exercise Routine? Doctors Caution to Take it Easy

Doctors caution everyone, especially seniors, to go slow when starting or getting back into an exercise routine; and before you begin, to consult with your healthcare provider. After all you want to get back into shape, and causing injury or harm to yourself is certain to delay or prevent this progress. 

Moreover, doctors reiterate that while individuals extremely out-of-shape will benefit the most from regular exercise, they are also more at risk for sudden heart problems resulting from such a workout. Dr. Martha Gulati, editor-in-chief of CardioSmart, the American College of Cardiology's patient education initiative, says it is important to "pace yourself, don't do too much too soon and make sure you give your body time to rest between workouts." 

One way to exercise safely is to pay attention to your heart rate. If you notice it is not coming down as your intensity decreases while resting or is beating irregularly, you need to stop. Dr. Gulati warns chest pains are never normal nor is nausea, vomiting or extreme sweating and if you experience symptoms, call 911. In addition, neither dizziness nor extreme shortness of breath is normal but rather a signal to stop and consult with your doctor. Cramps may be a sign of dehydration or low potassium levels and should not be ignored. Care should also be taken in individuals with atrial fibrillation, which is an irregular heartbeat, and seek emergency medical attention if such an event occurs. 

If you are looking at retirement communities in Hillsboro, OR, we encourage you to consider MorningStar of Hillsboro, the perfect community to age in place comfortably and safely. Designed to meet our residents’ every need, we have a range of wellness programs and activities to engage and support physical, intellectual, social and spiritual connections.  Please visit our website for more information.  While you are there, use our Community Assistant to inquire about availability and pricing or to request a tour to see firsthand our beautiful retirement community.  

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.
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Source:health.usnews.com/wellness/fitness/slideshows/signs-you-should-stop-exercising-immediately

Hearing Loss Causes a Range of Problems

The National Institute of Health reports approximately one in three people between the ages of 65 and 74 has hearing loss and nearly half of those older than 75 have difficulty hearing. Hearing loss causes someone a range of problems including difficulty understanding and following a doctor’s advice, responding to safety warnings, and hearing doorbells, phone calls, and alarms. Another all-too common problem is it can be hard to follow conversations with family and friends, and many start avoiding situations where they may be frustrated or embarrassed. 

Medical experts advise asking your primary care physician for a referral to an otolaryngologist, an audiologist or a hearing aid specialist. An otolaryngologist is a doctor who specializes in diagnosing and treating diseases of the ear, nose, and throat. They will try to determine the cause of your hearing loss and treatment options. They may refer you to an audiologist who is trained in measuring the degree of loss as well as recommend treatment, which may include fitting you for a hearing aid. There are three different types of hearing aids and it may take some trial and error to find one that works for you (most can be purchased for a trial period).  

In some cases, doctors may recommend Cochlear implants, small electronic devices surgically implanted in the inner ear that help provide a sense of sound to people who are profoundly deaf or hard-of-hearing.  Other treatment options include hearing assistive devices for your phones to amplify sound; closed circuit systems for churches or theaters; and lip or speech reading classes.   

Are you considering retirement communities in the Hillsboro, OR area? Newly opened last summer, MorningStar of Hillsboro is a vibrant 55+ community for active seniors.    We offer apartments in a variety of floor plans along with luxury amenities such as a pool, art studio, bistro and fitness center. Residents also enjoy wellness programs and activities for a healthy, engaged lifestyle. Please contact us or visit our website for more information.

MorningStar of Hillsboro’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 has to offer. Please contact us to learn why MorningStar is such a great place to call home.

Take Time to Focus on Heart Health

The CDC says February is American Heart Month, making it the time to focus on cardiovascular disease. Experts say this includes shining a light on hypertension (high blood pressure), a leading risk factor for heart disease and stroke. The NIH National Heart, Lung and Blood Institute’s National Wear Red Day® is on the first Friday in February. The campaign encourages people to show their support by wearing red and encourages family, friends and co-workers to do the same. 

Focusing on heart disease is important as it is the leading cause of death in the US for both men and women; and the awareness campaign helps people to realize it is largely preventable. Experts stress that every adult should be aware of their risk and know the healthy choices to make to reduce their chance of heart disease including coronary heart disease, which is the primary cause of heart attacks. 

The NIH explains your risk of heart disease is higher if you:

• Have high blood pressure

• Have high blood cholesterol

• Are overweight or obese

• Have prediabetes or diabetes

• Smoke

• Do not get regular physical activity

• Have a family history of early heart disease (your father or brother was diagnosed before age 55, or your mother or sister was diagnosed before age 65)

• Have a history of preeclampsia (a sudden rise in blood pressure and too much protein in the urine during pregnancy)

• Have unhealthy eating behaviors

• Are older (age 55 or older for women or age 45 or older for men)

Experts say for each risk you have, the higher your overall risk is for heart disease. While some risks cannot be helped such as your gender, age and family history, it is important to discuss with your healthcare provider what you can do to reduce your risk. Also the NIH says it can be helpful to join #OurHearts in Action, a group designed to encourage and motivate heart-healthy behaviors together.

At MorningStar of Hillsboro, we take our residents’ well being very seriously, which is why we serve delicious, nutritional meals prepared largely from scratch using the freshest ingredients.  In addition, we have a range of wellness programs and activities that support and enhance physical, mental, and spiritual health.  Please visit our website to learn more about one of the finest retirement communities in Hillsboro, OR.

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.

Moving from a Family Home to a Senior Community

Instead of feeling sad about moving from a home that perhaps is too large or costly for you to care for, think about moving into a smaller apartment or condo as the start of a new adventure.   However, to do it right, you should be organized.  Experts suggest you only take with you the things that bring joy and find ways to get rid of the rest.  If that piece of advice still finds you with way too much stuff, then take a moment to picture how you want your new life to look.  Is it a sleek, minimalist décor or more like a smaller, compact version of your present home?

Some simple solutions to help you decorate your new apartment include bringing with you or buying multi-purpose furniture.  This could include upholstered storage benches or cubes, nesting coffee tables, extension desks, and sized-down sofa and chairs more suited to a compact footprint.  Attractive baskets and storage carts also help to make a small place feel more organized.  

If you want to use some of your current furniture, measure it, and then draw up a floor plan of the new place and lay it all out to see how it will fit.  In addition, since your new place is smaller, it will most likely not have as many closets as your old home so go through your clothing and only take the items you truly enjoy wearing.  Give the rest to charity.  Lastly, consider the amenities at your new place.  For example if they have an onsite fitness center, you probably do not need to bring along your own in-home treadmill or stationary bike.    

At MorningStar of Hillsboro, our beautiful senior community offers stylish suites that are ready to move into and just require your furnishings and personal items.  Apartments come in a variety of floorplans with a choice of balcony or patio, and equipped with high-end finishes, full kitchens and handicap-accessible bathrooms.  Our broad range of services and amenities include wellness programs and activities, restaurant-style dining, indoor swimming pool, fitness center, art studio, and more to promote a healthy, engaged lifestyle.  If you are looking at retirement communities in Hillsboro, OR, we encourage you to consider MorningStar, the perfect community to age in place comfortably and safely.

Since 2003, MorningStar Senior Living has considered it a privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our mission: to honor God, to value all seniors, and to invest generously in our team.  Please contact us to learn more about one of the finest retirement communities Hillsboro, OR has to offer.

What is Osteopenia?

Osteopenia is a condition that occurs when the body doesn't make new bone as quickly as it reabsorbs old bone. Medical experts say the biggest risk of osteopenia is it can lead to osteoporosis, a more serious, debilitating disease. Both osteopenia and osteoporosis are found in a bone density test, which measures the mass and strength of the bone. If bone density level is low based on the person’s age, they will be diagnosed with osteopenia. A finding of very low bone density is a sign of osteoporosis and causes fragile, easily fractured bones.    

While 54 million Americans have osteoporosis, half of all Americans over the age of 50 have osteopenia. Women post-menopausal are most at risk but one-third of Asian and white men over the age of 50 also have osteopenia. Everyone’s bones get weaker with age but smoking; excessive consumption of alcohol; a diet low in calcium, vitamin D, and certain medications; or medical conditions such as lupus, rheumatoid arthritis, among others puts an individual at a greater risk for osteopenia.   

Typically osteopenia is asymptomatic (until it develops into osteoporosis), and is discovered with a bone density test. The painless test uses a dual-energy X-ray absorptiometry (DEXA) to assess the level of calcium in the bones.  

If you have been diagnosed with osteopenia, it is important to eat foods high in calcium such as leafy green vegetables and dairy; and foods high in vitamin D such as oily or fatty fish, mackerel and fortified cereal. Weight-bearing exercises (at least 30 minutes on most days) are those where your feet touch the ground like running and walking. Swimming and biking are not. For the best health include both weight-bearing and strengthening exercises in your weekly regimen.  

MorningStar of Hillsboro offers adults 55+ a lifestyle of comfort, wellbeing and community. Our range of onsite amenities, services, wellness programs and activities are designed for stress-free retirement years. We are committed to providing the best senior living in Hillsboro, OR and invite you to set up a tour to see our exceptional community.   

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 true homes filled with an atmosphere of love and community. Please contact us to learn more about the finest senior living Hillsboro, OR offers.

Learn More About MorningStar of Hillsboro

If it has been a while since you looked into senior living in Hillsboro, OR, you may be surprised to learn there is a new 55+ independent living community in the desirable AmberGlen neighborhood.  MorningStar of Hillsboro is designed to provide active seniors with a carefree lifestyle, as we handle all the maintenance, both inside and out. This leaves you free to pursue your interests, explore new hobbies, travel and meet new friends.

As our contemporary-styled building is both a gracious home and high-end resort, we offer a range of amenities, concierge services and wellness programs to promote a healthy and engaged lifestyle. Amenities include a fitness center, relaxing patios, club lounges, and a heated indoor pool. Your choice of dining venues includes a casual dining deck to a formal dining room or private dining room perfect for intimate dinners. Enjoy a drink in our bistro/ bar, catch a movie in our theatre or spend the afternoon in the art studio. For your convenience, we offer underground parking and bike storage. For those who love to garden, we have resident garden beds and peaceful strolling paths. 

With 141 fashionable one and two-bedroom apartments, you are sure to find a floorplan that suits your needs. Regardless of the apartment you choose, each has a full kitchen with premium finishes, in-suite washer/dryer and select units offer a balcony. Residents will appreciate the storage space, 24-hour emergency call systems and handicap-accessible bathrooms. Our weekly housekeeping and linen and laundry service helps to keep life simple. And in case you were wondering, we are pet friendly.

MorningStar of Hillsboro is part of the MorningStar Senior Living Company and is guided by a culture rooted in a mission of honoring God, valuing seniors, and investing in our team. Please contact us to schedule a tour and discover why MorningStar is such a great place to call home.  We look forward to hearing from you. 

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 senior living Hillsboro, OR offers.

The Benefits of Spending Time in Nature

Ecotherapy is a growing scientific field based on the concept that people have a deep connection to their environment and to the earth itself, and if we fail to nurture this connection, it can negatively impact our mental health. While more common in men than women, research indicates mood disorders can occur as seniors face life changes such as retirement, a medical diagnosis, or loss of a spouse. Dr. Jason Strauss, director of geriatric psychiatry at Harvard-affiliated Cambridge Health Alliance, explains many seniors “do not want to turn to medication or therapy for help, and for many, interacting with nature is one of the best self-improvement tools they can use."

Though we may not have unlocked the key as to why nature improves our mood, studies show it does. In 2015, researchers looked at the brain activity of adults after they took a 90 minute walk in either an urban or nature setting. The brain activity of those who took the nature walk “had lower activity in the prefrontal cortex, a brain region that is active during rumination — defined as repetitive thoughts that focus on negative emotions.” 

Other benefits of spending time in nature include lowering the blood pressure and the levels of the stress hormone cortisol, the body's fight-or-flight response. Nature’s beauty is visually calming as well and can calm negative thoughts and encourage more positive ones.  

Looking for one of the finest retirement communities Hillsboro, OR offers? MorningStar of Hillsboro is an independent living community in the popular AmberGlen neighborhood on the city’s east side. Newly opened in June, residents not only appreciate our contemporary apartments and luxury amenities but our location. We offer strolling paths on our beautiful grounds as well as being minutes from the Tualatin Hills Nature Park.  Our community is also close to the Kaiser Permanente Medical Center and Tanasbourne Town Center, offering a variety of shopping, restaurants and other services. Please contact us or visit our website for more information.

Since 2003, MorningStar Senior Living has considered it a privilege and responsibility to “cast a new light” on senior living, inspired and empowered by our mission: to honor God, to value all seniors, and to invest generously in our team.  Please contact us to learn more about one of the finest retirement communities Hillsboro, OR has to offer.

Are You Considering a 55+ Community?

Statistics show approximately one million Americans reside in some type of senior living community, and by 2030, the number is expected to double. At the same time, the number of seniors 85 and older is projected to triple from 5.7 million in 2011 to 14.1 million in 2040. Within the category of senior living, there are several options available for older adults including independent living (also known as retirement communities), which are specifically designed for adults 55+.

The reason so many seniors are turning to independent living is they love the many advantages it offers. Residents get peace of mind with predictable budgeting and not having to worry about unexpected repairs or costs associated with home maintenance. Another important perk of independent living communities is built-in companionship, and in many cases, activities and programming, and tasty meals they no longer have to cook. 

Senior living communities like MorningStar of Kirkland allow seniors to enjoy stress-free retirement years, extend their independence and continue the adventure. Newly opened in March 2022, MorningStar of Kirkland offers 151 stylish apartments in a variety of floorplans.  Our luxury amenities include chef-inspired meals, an indoor pool, fitness center and studio, sport courts, bistro/bar and other indoor and outdoor venues.    In addition, We offer a broad range of wellness programs and activities designed for residents’ physical, mental, social and spiritual connection. And in case you were wondering, we are pet friendly.

MorningStar of Kirkland is in the beautiful Totem Lake area with the beaches and parks of Juanita Bay close by. We are only a mile from the highly ranked Evergreen Health Medical Center and The Village at Totem Lake, a 400,000 square foot mixed-use development with a village feel for shopping, restaurants and entertainment.  With easy access to I-405, Seattle is just 20 minutes to the southwest. Please schedule a tour to see what sets us apart from other senior living Kirkland offers and why MorningStar is a great place to call home. 

MorningStar of Kirkland provides the very best in independent living with our distinct mission statement of “to honor, to serve, to invest.”  Our foundation is built on honoring God, valuing all seniors and selecting staff with a felt calling to serve to create an atmosphere that promotes a healthy, engaged lifestyle.  Please contact us to learn more about the finest senior living Kirkland, WA has to offer.