The importance of better sleep.

Quality sleep is increasingly important for our overall health and well-being as we age and it’s particularly important when going through a life transition such as relocating.

Research shows adequate sleep can extend your lifespan and improve the quality of our later years. A lack of proper sleep has also been linked to chronic conditions such as type 2 diabetes, heart disease, obesity, depression, and even dementia.

To ensure better sleep, incorporating simple habits into your daily routine is key. Here are eight easy habits to help you achieve a restful night’s sleep from senior relocation company Caring Transitions:

  1. Get Sunlight Exposure: Spend a few minutes in natural light daily to regulate your body’s rhythms.
  2. Eat Lightly: Choose lighter meals in the evening to aid digestion and consider melatonin-rich snacks like cherries or nuts for a pre-bedtime snack.
  3. Establish Evening Rituals: Wind down with calming activities such as meditation or herbal tea, avoiding alcohol which can disrupt sleep.
  4. Maintain a Consistent Sleep Schedule: Aim for regular sleep and wake times to regulate your internal clock.
  5. Limit Screen Time: Power down electronic devices at least two hours before bedtime to reduce exposure to blue light. Reduce the urge to check your phone before bed.
  6. Exercise Early: Engage in physical activity earlier in the day to promote relaxation in the evening. Take a walk in the morning.
  7. Optimize Your Sleep Environment: Keep your bedroom dark and maintain a comfortable temperature for optimal sleep conditions.
  8. Consider Napping: If you miss out on sleep, opt for a nap rather than altering your bedtime.

>>Click here to read more from Caring Transitions of Northeast Atlanta including how they can help reduce stress when your family needs to downsize, pack and move.

Know the Signs of Pancreatic Cancer

It has long been feared as one of the deadliest forms of cancer largely because it often goes undetected until it’s too late. Good news is that new treatments are being developed and the survival rate is lengthening. It’s still helpful to know some of the signs of Pancreatic Cancer.

AARP is out with a list of warning signs as well as information about medications being used in the fight against pancreatic cancer. As with most cancers, early detection is key.

Warning signs:

  • Abdominal discomfort in the mid to upper abdomen that often radiates to the back
  • New onset diabetes or worsening blood sugar levels, especially with weight loss
  • Darkening of urine and lightening of stool
  • Jaundice (yellowing of the skin and whites of the eyes)
  • Itching
  • Nausea and vomiting
  • Fatigue
  • Loss of appetite and unintentional weight loss

>>Click here to read the entire article from AARP.

6 Foods Seniors Should Avoid

If you’re over 50, it’s time to change up your diet. There are some foods from your younger years that you now need to avoid. AARP is out with the list of foods that should have you taking the hard pass.

Yes, they’re foods you probably loved at one point in your life but, after 50, at least cut back in the name of better health. Think foods like sugary drinks, fried foods, processed and packaged foods, those with high sodium and alcohol. AARP tells you how these foods affect your body and suggests some alternatives.

>>Click here to read the full article

Not sleeping enough can affect your health.

A CNN article reports on the research results looking at health risks associated with sleeping less than 5 hours a night. The article says, “The study, published in the journal PLOS Medicine, took a closer look at a group of nearly 8,000 civil servants in the United Kingdom who had no chronic disease at age 50. Scientists asked the participants to report on how much sleep they got during clinic examinations every four to five years for the next 25 years. For those whose sleep was tracked at age 50, people who slept five hours or less a night faced a 30% higher risk that they would develop multiple chronic diseases over time than those who slept at least seven hours a night. At 60, it was a 32% increased risk, and at 70, it was a 40% greater risk.”

When they referred to chronic diseases, they were talking about diabetes, arthritis, Parkinson’s, coronary heart disease, heart failure and more.

Adam Knowlden, an associate professor of health science at the University of Alabama, explains, “Often, people see the need to sleep as an inconvenience. They think to get the most out of life, they need to deprive themselves of sleep to get ahead or to be more social, but it’s really the other way around. Most of the research shows your quality of life actually improves if you get sufficient sleep.”

>>Click here to read the CNN article and you can subscribe to their Sleep But Better newsletter series.