The arrival of Halloween pretty much sets the stage for holiday season to commence! This can be a busy and exciting time. However, the holidays can also cause seniors a lot of stress.

Fellowship Square suggests some stress-less tips to help seniors enjoy the holidays more sans the worry!

Make a List (and check it twice) —

Santa knew best! But Christmas isn’t the only time of year for list-making. Those that have a hard time remembering things, staying on task, or keeping organized can greatly benefit from making a daily list. This can include things that need to be done, such as grocery shopping or going to the bank, as well as handy reminders to do the “everyday” things like taking medications and brushing teeth. Plus, there is something tactically satisfying about crossing a “done” item off that to-do list! Accomplishment – check!

Turn to Technology —

The internet can sometimes be a daunting place, but technology also offers a wide breadth of conveniences that can help relieve seniors of some stress. For example, seniors can schedule tele-visits with their doctors, arrange to have groceries delivered, and even do their banking at the touch of a screen. Technological conveniences are ideal for seniors that no longer drive or have a difficult time leaving home. But it can also help tremendously by making sometimes stressful things even easier. This holiday, seniors might consider shopping online for gifts or simply giving gift cards (which can be emailed or sent electronically as well) to save them the stress and hassle of dealing with the holiday crowds.

Simplify the Season —

Many holidays have become wildly commercialized, and while that aspect can be a lot of fun, it can also become quickly overwhelming. For example, a Thanksgiving or Christmas get-together need not be a super-expensive or complicated affair with a massive guest list. Consider joining a smaller group this year, such as family and close friends only. It’s also a great idea to either have the meal catered (so many restaurants offer Thanksgiving and Christmas to-go packages that feed multiple people) or make the event potluck style so every guest can share in the making and presentation of the meal. 

Focus on the Reasons for the Seasons —

Rather than focusing on the big spread at Thanksgiving, the tallest tree at Christmas time, or all the presents under that tree, the holidays are an opportunity to focus on what’s really important. At Thanksgiving, truly take some time to be grateful for all the everyday gifts that people take for granted. These everyday gifts, such as health and family, are invaluable and should be the focus of a day like Thanksgiving. (Yes, it’s okay to be grateful for a delicious feast and football, too). At Christmastime, focus on rejoicing in the birth of Jesus Christ and the miracles that surround this special holiday. Simply being grateful is a beautiful stress reliever.

Fellowship Square encourages seniors to get into the spirit of the season! The holidays can be such a fun and joyous time — embrace it! And don’t let stress get in the way of celebrating the real reasons for the seasons.

Autumn is one of the most beautiful seasons in Arizona! It’s a fabulous time to get out and enjoy the cooler weather and take in all of God’s glory — through the changing of the leaves, the harvest moons, and the amazing rainbow-painted sunrise and sunsets. Fellowship Square sees God’s touch in nature all year round and for those that are looking for inspiration this season, seniors can look around to see all the heavenly blessings in nature.

Fellowship Square encourages seniors to get outside in this beautiful fall weather and be inspired by nature.

Sunrise is one of the most glorious times to soak up heaven’s touch. The onset of a new day brings all sorts of amazing opportunities and a fresh start. There is also growing evidence that watching the sunrise (without looking directly at the sun!) with naked eyes (no glasses on or contacts in) can help heal the eyes and the body in all sorts of positive ways. Sitting outside in the morning when the only sounds are the ones of the birds chirping is a great way to recognize all of God’s blessings and a good time to give thanks. 

Early risers get the benefit of this opportunity daily. It’s a great time to meditate or have a personal conversation with the Lord. Try taking in the sunrise or the sunset daily to get inspiration from nature.

The changing of the leaves in the fall is another beautiful blessing from Mother Nature and the heavens. Those that like to road trip can find multiple opportunities for viewing fall foliage throughout Arizona, and desert dwellers can enjoy the blooming cacti and plants that grow naturally in the valley. These are beautiful displays of nature’s art and a great photo opportunity for budding or professional photographers!

Birding is another fantastic way to get in touch with nature — and the Lord. Bird watching can be done solo or with a group and there are so many stunning birds to view right here in Arizona. With a little research or the help of an app, seniors can discover the best times and places to view beautiful birds.

Simply sitting outside and enjoying the weather, the clouds passing by or the sound of the rain on a stormy fall evening are wonderful ways to get inspired by nature and all that God provides. Connecting with nature is a beautiful way to see and receive God’s glory and to reconnect with Him as well. Fellowship Square encourages seniors to get outside in this beautiful fall weather and be inspired by nature.

October is Healthy Lung Month, an observance period designated to help raise awareness for lung health and educate the public about the importance of taking care of their lungs to prevent the negative effects of bronchitis, mold, air pollution, smoking, and even general neglect.

Fellowship Square offers some healthy lung tips for seniors.

According to the American Lung Association, there are many ways to take care of the lungs, whether perfectly healthy or living with a lung condition. One of the first things one can do is to quit smoking. 

“Cigarette smoking is the major cause of lung cancer and chronic obstructive pulmonary disease (COPD), which includes chronic bronchitis and emphysema,” According to an article on the American Lung Association’s website. “Cigarette smoke can narrow the air passages and make breathing more difficult.” In addition, smoking causes chronic inflammation (swelling in the lung), destroys lung tissue, and may trigger “changes that grow into cancer.”

In addition to quitting smoking, people should avoid exposure to indoor and outdoor pollutants (such as secondhand smoke and chemicals in the home or office). It’s also a good idea to check for an avoid radon and avoid exercising outside on bad air days.

“The air quality outside can vary from day to day and sometimes is unhealthy just to breathe,” states the American Lung Association. “Knowing how outdoor air pollution affects your health and useful strategies to minimize prolonged exposure can help keep you and your family well.” Climate change and natural disasters can also affect the health of one’s lungs.

The American Lung Association suggests tips for keeping the lungs healthy including preventing infection by practicing the following strategies:

- Washing hands often

- Avoiding large crowds during cold/flu season

- Maintaining good oral hygiene — brush twice daily and see a dentist every six months

- Get regular check-ups

- Exercises regularly

When it comes to the latter, exercise can actually help strengthen the lungs. “When you are physically active, your heart and lungs work harder to supply the additional oxygen your muscles demand,” the article states. “Just like regular exercise makes your muscles stronger, it also makes your lungs and heart stronger.”

Exercise has so many health benefits beyond lung health that it should be a part of everyone’s regular routine, regardless of age. It’s always important to check with a doctor before starting a new exercise routine; however, national guidelines typically recommend 30 minutes of moderate physical activity five days a week. Fellowship Square encourages seniors to protect their lungs with these simple tips in honor of Healthy Lung Month. 

October 20 has been designated as World Osteoporosis Day, a time to bring awareness to osteoporosis and help people find out if they are at risk.

The World Osteoporosis Day website offers a number of resources to advocate and promote their new 2022 campaign: Step Up for Bone Health. Fellowship Square delves into the topic of osteoporosis, risk factors, and how to manage it.

First off, what is osteoporosis? According to the site, “osteoporosis causes bones to become weak and fragile so that they break easily — even as a result of a minor fall, a bump, a sneeze, or a sudden movement.” 

One in three women and one in five men 50 years and older will suffer from an osteoporotic fracture, which can be life-threatening and a major cause of pain and long-term disability. But what causes it?

According to the Mayo Clinic, there are multiple factors. However, age is certainly one of them. Though bones in the body are in a constant state of renewal, as people age, bone mass is lost faster than it is created... so how much bone mass one attained in their youth will determine their risk of developing osteoporosis. “The higher your peak bone mass, the more bone you have "in the bank" and the less likely you are to develop osteoporosis as you age.” 

There are some “unchangeable” risk factors including age, sex, family history, race, and body frame size, however, other factors include dietary, hormone levels, steroids, and other medications, medical conditions and lifestyle choices also play a role. 

The latter, for example, can be improved upon by getting active (particularly practicing weight-bearing exercises that promote balance and good posture as well as walking, running, jumping, dancing, and weightlifting), reducing intake of alcohol, and quitting tobacco use.

Preventing osteoporosis comes down to good old-fashioned diet and exercise – “good nutrition and regular exercise are essential for keeping your bones healthy throughout your life,” according to Mayo Clinic. Women 50 and older and men 70 and older should increase their calcium intake to 1,200 milligrams daily. Calcium can be found in soy products like tofu, dark green leafy vegetables, canned salmon or sardines with bones, and low-fat dairy products. 

Vitamin D is another vital nutrient as it helps the body absorb calcium and improves bone health in other ways. While sunlight is a source of vitamin D, it can also be found in many types of milk and fortified cereals, cod liver oil, trout, and salmon.

Adding exercise into a daily routine is an excellent way to increase bone strength and improve the body and mind in multiple ways. It’s important to check with a physician before changing one’s diet and exercise routine. The World Osteoporosis Day website also suggests getting tested and being proactive about early treatment if at risk for Osteoporosis. In honor of World Osteoporosis Day, Fellowship Square encourages seniors to protect their bone health!

More and more emphasis is being placed on the importance of mental health in today’s world. And Oct. 10 is recognized as World Mental Health Day, an observance designed to make mental health and well-being for a global priority, according to the World Health Organization (WHO).

In honor of this observance, Fellowship Square offers tips for seniors and their caregivers on how to prioritize mental health and well-being.

According to WHO, the pandemic has taken a toll on people’s mental health as a whole and continues to do so. The site states: “The COVID-19 pandemic has created a global crisis for mental health, fueling short- and long-term stresses and undermining the mental health of millions. Estimates put the rise in both anxiety and depressive disorders at more than 25% during the first year of the pandemic. At the same time, mental health services have been severely disrupted and the treatment gap for mental health conditions has widened.”

Seniors that were isolated during that time may have been even more impacted in a number of ways as they were not able to visit with family and friends and perhaps put off wellness visits to avoid contact. However, in the wake of the pandemic, there are many things seniors (and people of all ages) can do to boost their mental health and wellness. 

Dr. Daniel Amen is on a mission to end mental illness by helping people improve their brain health. In an article on Creativity at Work he suggests multiple ways to do so including:

Protect the Brain — from injury, pollution, sleep deprivation, and stress

Feed the Brain — enjoy lean proteins, complex carbs, and foods rich in omega 3 fatty acids such as large cold water fish including tuna and salmon, walnuts and Brazil nuts, and olive and canola oils

Kill the ANTs — shut down automatic negative thoughts. “You do not have to believe every thought that does into your head,” he states. “Develop an internal anteater to hunt down and devour the negative thoughts that are ruining your life.”

Work the Brain — “The more you use it, the more you can use it,” he says. Learning something new is a great way to do this.

The Cleveland Clinic suggests prioritizing mental health by “taking small windows of opportunity for self-care throughout the day... to improve our everyday mental health day by day.” A few of the activities the article suggests includes:

Breathing Exercises

Stretching

Listening to Quiet Music

Practicing Yoga

Going for a walk in nature or around the neighborhood

Taking a Bath

The article also states that asking for help is a vital piece of the puzzle. Whether talking to a spouse, going to a professional counselor, or seeking another form of therapy, it’s important to reach out and get the help needed to improve one’s mental health. 

As people are living longer, they should enjoy all the stages of life. Living a healthy lifestyle can add greatly to quality of life.

In honor of Healthy Aging Month, Fellowship Square offers tips for people of all ages who want to live their lives to the fullest at any age, but especially into their senior years.

According to the Centers for Disease Control and Prevention, there are a few tips that can help seniors remain active and independent for as long as possible. Simply put they include:

• Eating and drinking healthfully

• Moving more and sitting less

• Refraining from tobacco use

• Getting regular checkups

• Understanding one’s family history 

• Recognizing changes in brain health

The science of living longer is one that Dan Buettner has been studying for decades. The founder of the Blue Zones, he discovered specific regions all around the world in which people lived the longest — and were the happiest to boot. These “longevity hotspots” as he calls them include the Barbagia region of Sardinia, Italy; Ikaria, Greece; Okinawa, Japan; the Nicoya Peninsula in Costa Rica; and Loma Linda, California. They are similar in that they all have a large number of centenarians that remain active into their 80s and 90s. The kicker — they are not only living longer, but better — they do not suffer from the chronic diseases that are common in most parts of the industrialized world, according to Buettner. He took to studying these specific zones to figure out their commonalities in an effort to “reverse-engineer longevity.” He has dubbed the common denominators that he discovered the “Power 9” and they are as follows:

• Move naturally throughout the day• Have and cultivate a strong sense of purpose
• Downshift every day to relieve stress
• 80% Rule: stop eating when you are 80 percent full
• Plant Slant: Make beans, whole grains, veggies, and fruit the center of your diet
• Wine @ 5: Enjoy wine and alcohol moderately with friends and/or food
• Belong: Be part of a faith-based community or organization
• Loved Ones First: Have close friends and strong family connections
• Right Tribe: Cultivate close friends and strong social networks

Some of these tips overlap with the CDC’s recommendations and it’s interesting to note that a study out of Cambridge University found that lifestyle changes can increase life expectancy by up to 14 years. From the research, people that maintained four basic lifestyle behaviors including abstaining from smoking, avoiding heavy drinking, staying physically active, and eating at least five servings of fruit and vegetables each day increased their life expectancy “considerably.”

Living well into their 80s, 90s and even 100s is increasingly possible for seniors. And enjoy a high quality of life during these Golden Years is crucial. With some of these tips, people of all ages can increase their chances of living a long, healthy and happy life! 

Grandparents Day is honored annually on the first Sunday after Labor Day. Beyond celebrating grandparents, Fellowship Square takes a look at the history of this holiday and how families can honor it this year.

According to Today Parents, Grandparents Day is “designed to celebrate the connections we share with older generations.” And though it was actually proclaimed in 1978, the day didn’t get much recognition until 2012, when Generations United initiated an annual campaign encouraging "all generations to Do Something Grand" and engage with another generation on Grandparents Day.

President Jimmy Carter signed the proclamation for Grandparents Day which states that the holiday is meant to “honor grandparents, to give grandparents an opportunity to show love for their children’s children, and to help children become aware of the strength, information, and guidance older people can offer."

In fact in today’s society, grandparents play a vital role in the multi-generational family dynamic and often help raise, or entirely raise, grandchildren. Millions of U.S. households are grandparent-grandchild households, in which grandparents are responsible for grandchildren under the age of 18. According to Rand, of approximately four million grandchildren living with their grandparents, 2.5 million of those live three-generation households.  

Regardless of the situation in which grandchildren are living with their grandparents, this is an opportunity for another level of bonding. These familial relationships can be so beneficial for both parties — and both grandparents and grandchildren can learn from one another and find activities that they enjoy doing together. Traditionally, many families pass down recipes or teach their next generations how to cook. With today’s huge interest and food and cooking, getting into the kitchen together to bake cookies, or share a secret spaghetti sauce recipe can be a fun and educational way for grandparents and their grandparents bond.

Grandchildren and adult children with kids can help honor grandparents on this special day with a heartfelt card, a grandparent’s favorite meal, or a batch of homemade cookies (made together, perhaps?). Spending time together, if possible, will likely be a grandparent’s favorite way to spend the day, whether that means going to a movie, taking an early morning hike, or simply playing cards or board games.

Fellowship Square encourages multi-generational families to honor their patriarchs and matriarchs this Grandparents Day — and every day! Grandparents play such a special role in many families and they have so much to offer the next generations. It’s never too late to build a bond — so why not start this Grandparents Day?

Those that prefer more traditional methods of doing things may be a little intimidated by taking on the ever-changing world of technology. And while it can be daunting, technology can offer so many conveniences for seniors that it’s worth leaning into and learning how it can be a benefit rather than a burden.

Fellowship Square dives into the topic of technology for seniors.

As it turns out, most seniors are pretty open to technology and use it for the benefit and convenience of connecting with loved ones and family through digital communication such as texting, video chat, and social media formats as well as email, according to the Tech Trends and the 50-Plus study by AARP. 

In addition to helping connect people who live far away or home-bound, technology can also serve as a great form of entertainment and education. Countless streaming services are available at the touch of a button and there are so many resources (many free ones!) that offer education and tutorials on so many different skills that can become a new hobby or even a part-time job! 

Beyond connectivity through Facetime, watching a favorite movie on Netflix, or learning something new from YouTube, technology can also provide seniors with some great conveniences in their lives when it comes to health appointments and everyday tasks. Teledoc appointments that can be done over the phone or via computer or tablet allow seniors to stay up to date with routine health checkups without having to leave the house. Grocery delivery, meal delivery, and shopping online for everything from pet medication to household wares is also a convenience for seniors and allows them to get their weekly chores and tasks done at the click of a button.

While technology can be daunting, it’s also a helpful resource in so many ways. Seniors should, of course, be wary of unsolicited emails or other internet scams that seem too good to be true. The National Crime Prevention Council reminds seniors (and anyone using the internet) of these tips to stay safe online:

• Install anti-virus software and get a spam blocker, which can deter pop-up ads as well as phishing scams
• Don’t accept instant messages from strangers and do not fall for scams that begin with a sad story or threat. Contact family members that are mentioned or contact authorities if threatened. When it comes to an unsolicited job offer or promise of free money, be wary — if it sounds too good to be true, it probably is. 
• When shopping online, be sure the source is credible and secure. Look for the Veri-Sign or TRUSTe seals or a URL that begins with https, the “s” stands for “secure.”
• Back up important files
• Do not open unknown emails, particularly ones that claim they have a prize to distribute
• Create smart passwords (with at least eight characters including letters, numbers, and symbols) and change them every three months or so. Do not share passwords

Fellowship Square encourages seniors to get in touch with technology! There are also local community organizations that offer classes to help people get a handle on how to use technology safely to make their lives better and easier. So why not give it a try?

Unfortunately, loss is a part of life. And as people age, loss of their loved ones and friends occurs more frequently and many other circumstances can lead seniors to feel grief in many forms. It is a normal part of aging, but seniors shouldn’t have to suffer through grief.

Fellowship Square offers tips to help seniors manage and work through their grief.

It’s important to recognize that grief doesn’t just come as a result of losing a loved one. It could be due to moving out of a longtime home, experiencing illness or physical pain due from ailments or simply the everyday changes that occur with age. Naturally, losing a loved one can create significant grief and this can take time to sort through. In addition to sadness, grief may encompass a myriad of emotions including anger, guilt, loneliness, and other feelings. There is certainly no “right” or “wrong” when it comes to how someone should grieve and there is really no time limit either. But it’s important to be able to deal with it and manage it so that it does not consume a senior’s entire life.

Talking with a friend, family member, or member of the church can be comforting in times of grief. While getting out the right words might feel impossible, even just being in the company of a trusted individual can help seniors work through their grief. They also need to understand that all grief will take time — some grief or loss will weigh heavier than others. Seniors experiencing grief should try to reach out to loved ones during their dark times.

Remember the good times. Whether it was a lifelong home that was lived in for many years and held a lifetime of memories or a significant other that the senior spent most of their life with, looking back on those unforgettable times and memories can help the loss feel lighter and it can help the loved one live on in a way. 

While grief can simply be washed away, staying connected with others and occupied can help seniors move through the grief. Spend time in nature, enjoy a long walk or a bike ride, take time to enjoy a favorite meal or a cup of tea and a good book. Seniors should seek comfort in doing the things they love.

Seniors should also pay close attention to their own physical health during times of grief. It can cause physical pain such as headaches as well as difficulty eating, sleeping and even thinking clearly. Seniors should maintain a healthy diet, include moderate exercise into their everyday routine, and try to get restful sleep.

See a grief therapist or counselor. There are so many experts and resources that can help seniors through their times of grief. Seniors should never be ashamed to seek help for grief management.

Fellowship Square encourages seniors experiencing grief to reach out to someone and to manage it so they can work through it the best they can.

August 31 is International Overdose Awareness Day. This worldwide annual campaign was established to “end overdose, remember without stigma those who have died, and acknowledge the grief of the family and friends left behind,” according to the initiative’s website, overdoseday.com. Late last year, USC News reported that senior overdose, specifically relating to opioids, had increased.

Fellowship Square takes a look at the dangers of prescription and non-prescription overdose and how seniors can prevent the risks.

The article titled, “Risk of opioid overdose appears higher in older Americans, USC study indicates,” states that older Americans were relying on high doses of opioids more than younger adults. 

Often used to manage pain, opioids can be found in both prescriptions such as Vicodin and morphine. They become even more dangerous when combined with “benzodiazepines, a class of sedatives commonly prescribed for anxiety, seizures or insomnia.” Combining opioids with benzodiazepines further increases the risk of overdose and death.

Because these many of these symptoms are fairly common among seniors, it makes sense that this demographic is at risk of overdose. High-risk opioid use is defined by the Centers for Disease Control and Prevention as “equal to or greater than 50 morphine milligram equivalents (MME) per day. According to the article, “MME measures a drug’s potency in comparison with morphine. For example, 10 tablets of Vicodin – the most commonly used prescription opioid – is considered 50 MME.” 

Whether seniors are taking multiple prescription medications, are self-prescribing to find physical and mental comfort, or perhaps have trouble remembering if and when they took their medications, overdose is a real risk for older adults. The FDA suggests seniors write down any and all medications they are taking to show their physician during any physical exam (and even dental or eye appointment). Share this list with a loved one and keep it handy when traveling just in case of an emergency. The Association also recommends seniors store medications properly and learns about all of the potential side effects of each medication. 

For those that have trouble remembering if they have taken their medication or how much they are supposed to take and when, there are multiple pill reminder apps that can also track medical information, calendar upcoming healthcare appointments, and more.

Fellowship Square encourages seniors to take caution with their medication in observance of International Overdose Awareness Day and in honor of their own health. For those that feel they may be at risk for overdose, see a physician right away.

There are so many reasons that everyone should volunteer, but particularly seniors who may be searching for a new purpose after retirement. During their Golden Years, seniors tend to have more free time that they could fill with many activities — spending time with loved ones and friends, starting a new hobby and getting involved in their communities. When it comes to the  latter, in particular, Fellowship Square recommends a great way to do so is by volunteering. Seniors seeking a new sense of purpose combined with a desire to help their communities will surely find that they will reap some amazing benefits of volunteering.

Volunteering is a great way for seniors to become more involved in their communities and to help a cause or discover a need that they are passionate about. There are many local organizations that help youth, animals and those experiencing homelessness that seniors could lend their time to. Seniors could even do something as simple as volunteer as a crosswalk attendant for an elementary or middle school.

Aligning volunteering with a passion is an excellent way to get the most impact out of the experience. Donating time and or money does even more good than helping a cause in need. Seniors can expect some real benefits from volunteering their time.

In fact, some of the richest people in the world haven’t found happiness through their money, but rather through connecting with their communities through services. Serving others tends to provide a sense of pride and happiness — the act of doing something for someone really is a win-win. Beyond that feel good feeling, research points to the fact that volunteering has real benefits for mind and body. 

An article on the Mayo Clinic Health System website states that volunteers (adults age 60 and over) report better physical health than non-volunteers. Research also shows that volunteering leads to lower rates of depression and anxiety for people 65 and older.

“Volunteering reduces stress and increases positive, relaxed feelings by releasing dopamine. By spending time in service to others, volunteers report feeling a sense of meaning and appreciation, both given and received, which can have a stress-reducing effect. Reduced stress further decreases risk of many physical and mental health problems, such has heart disease, stroke, depression, anxiety and general illness,” the article states.

Volunteering can also provide an opportunity for seniors to hone a skill or learn a new one. Talk about giving them a sense of purpose! Despite their background or past career, seniors can tackle the challenge of learning something new for the sake of helping others.

Fellowship Square encourages seniors that are looking for a positive way to spend their extra time to look into volunteering. Aside from the benefit of helping an organization and connecting to the community, seniors can enjoy some great health and mental benefits from volunteering!

Fire safety is a year-round concern. However, with monsoons casting wicked lightening (often without rain), seniors may be worried that a fire could start. Regardless of weather or other cause, Fellowship Square offers the following fire safety tips for seniors:

According to the National Weather Service, monsoon season is actually “the most dangerous time of year weatherwise in the Southwest.” In addition, dry fuels such as shrubs, grasses, and trees can become just the kindling lightning needs to start a fire. 

Because monsoon-induced lightning accompanied by little rain can cause wildfires, the National Weather Service advises homeowners to clear the brush from at least 30 feet from their homes and trim tree branches away from chimneys and electrical lines. 

Aside from the weather, the U.S. Fire Administration (FEMA) reports that the risk of dying in a home fire increases as people get older. While cooking fires are the number one cause of home first, smoking is the leading cause of home fire deaths for adults 65 and older. FEMA also reports that starting at age 65, people are twice as likely to be killed or injured by fires.

Installing a fire alarm is key to altering seniors of danger and allowing them time to escape. A smoke alarm that also uses flashing lights is ideal for those that are deaf or have trouble hearing. Test smoke alarms often and dust or vacuum them after changing the battery.

Other tips include:

• Never leave food cooking unattended

• Keep items that can easily burn away from the stovetop

• Store propane and other heating fuels outside the home

• Avoid overloading electrical circuits

• Only burn candles when in the room and use sturdy candle holders that won’t tip over

• Never use candles near medical oxygen

It’s also vital to create a home evacuation plan in case seniors need to leave their home in an emergency that is conducive to the senior’s abilities. This should include an escape route for every room in the home as well as a meeting spot for any other people in the home. If living in an apartment or other multi-member facility, use the stairs, not the elevator. Clear clutter around the home that could impede a quick escape and make sure all windows and doors are easy to open when needed in the case of emergency. 

Fellowship Square encourages seniors, their caretakers, and their families to work together to create a solid fire safety routine and emergency escape plan. 

While the monsoon rains can provide some very much-needed reprieve from Arizona’s extreme heat in the summer, they can cause some serious damage — and can be dangerous to get caught in.

With a few more months of monsoon season ahead, Fellowship Square offers monsoon safety tips for seniors. 

Seniors should try to stay off the road if there are warnings of a monsoon. However, sometimes they come in hot and fast. If a monsoon storm hits and creates low- or zero-visibility conditions, the Arizona Department of Transportation (ADOT) advises drivers to pull their vehicles off the road as far to the right as possible, turn off headlights, set the parking brake, and take their foot off the brake. “These steps reduce the changes that other drivers mistake your vehicle as the one to follow,” according to ADOT.

If seniors see a storm approaching, they should pull off to safety before it hits if at all possible. ADOT also advises keeping a storm kit in the car, following all road signage and traffic laws, and stay alert for flooded areas and loose or falling rock areas from heavy rains for storm runoff.

Pay attention to the weather. Most valley residents know that monsoons can loom without ever really developing… and they can swoop in quickly, causing a lot of damage to homes and property in their path of heavy rain, lighting, blowing dust and more. Seniors should be aware of the weather predictions, use apps from electric companies, ADOT and local news stations to get storm alerts and then adjust their schedule accordingly.

Even if they are not planning on going out, seniors can prepare themselves and their homes for a storm. SRP offers the following safety tips:

- Never swim during a storm or when one is expected to hit

- Avoid (and report) downed power lines

- Keep important numbers nearby in case seniors need to call for help (always call 911 first in the case of an emergency)

- Keep an emergency kit handy at home as well as a stash of much needed backup items

- Keep a flashlight nearby in case of a power outage

It’s also a good idea to “batten down the hatches” — secure items in the yard that could “set sail” with heavy winds such as pool floats, patio furniture cushions, and windchimes. There is safety (and comfort) in numbers so if seniors feel more comfortable, they should connect with a neighbor or family member to weather out the storm when a monsoon is on the horizon.

Fellowship Square encourages seniors to stay aware of when monsoon storms are predicted in their area and to follow these tips to ensure their safety. 

As senior’s age, they may not feel the urgency to see their general physician, eye doctor, or dentist on a regular basis, or it may become difficult for them to remember or to maintain regular visits. However, routine appointments are vital to whole body health as part of a “super ager’s” plan for a long and healthy life.

Fellowship Square delves into why keeping up with these appointments is so important — and other “super ager” tips.

Setting the Stage for Longevity —

If seniors are “feeling fine” they may not see the importance of seeing a physician, optometrist, or dentist for a routine check-up. However, early detection is key for treatment of almost every ailment or disease and even if seniors don’t have any physical complaints, blurry vision, or pain in their teeth or mouth, these professionals can use their expertise in these given fields to detect any early signs of a problem. 

In fact, according to AARP health problems and conditions such as high blood pressure, heart disease, diabetes, rheumatoid arthritis, thyroid disorder, Parkinson’s disease, multiple sclerosis, and even cancer can be detected via a thorough eye exam. So while they say the eyes are the windows to the soul — they may also provide a sneak peek into the state of one’s health overall!

Dental exams can also help seniors discover if there are any health problems such as infections in their mouths but also illness in other parts of the body. Dentists may be able to detect leukemia, osteoporosis, or diabetes through an oral exam. 

See a Trusted Physician —

Talking about their ailments or issues may sometimes be difficult for the Silent Generation, but it’s important not only to make these appointments and keep them, but most importantly to make them most beneficial by discussing any pains or issues with these professionals during the exam. 

Set a Schedule —

Make remembering annual appointments easy by making them near a significant holiday (one’s birthday is always easy to remember). Use technology to assist with reminders for appointments that are bi-annual (such as the routine teeth cleanings at the dentist) or keep an old-fashioned paper calendar up to date with appointments. 

Fellowship Square encourages seniors to make annual (or bi-annual) health appointments a priority to ensure they are living their healthiest lives during their Golden Years. And if they notice any changes to their health in between these routine appointments, they should schedule a checkup right away. 

July is UV Awareness Month and according to the American Academy of Dermatology Association (AAD), it is recognized to “raise awareness that UV is the root cause of most skin cancer and encourage the public to take precautions." Fellowship Square advises how to safely enjoy the sun this summer — while protecting the skin.

The AAD puts these precautions into three simple steps when spending time outside, not just in the summertime, but all year round:

• Seek shade when appropriate

• Wear sun-protective clothing

• Apply a broad-spectrum, water resistant sunscreen with an SPF of 30 or higher

According to the American Cancer Society, “Ultraviolet (UV) radiation is a form of electromagnetic radiation that comes from the sun and man-made sources like tanning beds and welding torches.” There are many types of UV radiation depending on their energy, and the American Cancer Society breaks them down into three main categories:

UVA rays, which have the least amount of energy of the UV rays, but can cause skin cells to age, cause indirect damage to cells’ DNA, and can cause long-term skin damage like wrinkles. 

UVB rays have more energy that UVA and they are generally the rays blamed for causing sunburns. They can damage cell’s DNA directly and are believed to be the cause of most skin cancers.

UVC rays have the most energy of these three groups yet are generally not a risk for skin cancer because they react high in the atmosphere rather than reaching the ground. However, they can be found in man-made sources such as welding torches, mercury lamps and UV sanitizing bulbs designed to kill bacteria and other germs.

Avoiding the sun when UV rays are the strongest, between 10 a.m. and 4 p.m., is one of the keys to avoiding UV damage. It’s also important to keep in mind that rays are stronger during the summer months. Remember that even on a cloudy day, UV rays can reach the ground — and the skin. So wear UV-protective clothing and or sunscreen on cloudy days too.

When preparing to spend time outdoors, particularly in the peak hours of UV rays, cover as much skin as possible with light clothing and or sunscreen. Remember that sunscreen only lasts a few hours (particularly if spending time in and out of the water) so re-applying often is key. Remember places like the tops of the ears and the back of the neck that may be forgotten. A hat can help protect the scalp and sunglasses can protect the eyes from UV rays. 

Seeking shade as the AAD recommends is not only a good idea to protect from UV rays, but also take a reprieve from the heat. Seniors should take care to get out of the sun if they feel dizzy or are experiencing excess sweating. Keeping cold water nearby and drinking plenty of it throughout the day can also help avoid dehydration, heat exhaustion, or heat stroke.

Fellowship Square encourages seniors to enjoy the summertime safely! Keeping these tips in mind, seniors can spend time outdoors without experiencing damage from the sun or illness from the heat. 

Fellowship Square is all about helping their residents live a fulfilling life in their Golden Years. Oftentimes, this means helping them get involved in activities or the church or engaging them in community outreach. Volunteering can be a wonderful way for seniors to fulfilled. But one simple way they can also get this feel-good feeling is through small acts of kindness and paying those “feel-goods” forward.

What is paying it forward, really? It can be the seemingly smallest and simplest gesture that can create a wave of kindness and good deeds — all which leave both parties with that feel good feeling. What’s not to love about that? When one kind act inspires another, paying it forward can spread in limitless ways. 

One simple way that seniors can pay it forward (and help declutter their homes in one fell swoop) is by donating items they no longer need or passing down heirlooms to their next of kin. Children and grandchildren are sure to cherish significant pieces of furniture, China, jewelry that hold sentimental value within the family. And items that can no longer be used within the family can be donated and serve another purpose to those in need. This type of paying it forward also allows seniors to clear their homes of things they no longer use or that don’t fit into a downsized space while doing something good for others.

Helping a neighbor is another great way to pay it forward. Seniors that still have the ability to drive could offer to take a neighbor to do their groceries or drop them off at and pick them up from a doctor’s appointment. For someone whose ability to drive, this may not be a big deal, but it is certain to mean a lot to a senior who no longer drives. Or a senior could offer to help a neighbor clean up with yard (pull weeds or rake leaves) or simply bring their newspaper to their doorstep for them. 

Little gestures can have a big impact. Finding ways to help others can be a wonderful way for seniors to find purpose and joy in their lives every single day. Paying it forward doesn’t even have to cost a thing. A compliment to a stranger or a kind text to a friend or loved one is likely to be remembered long after a gift might, and these are great ways to start a new friendship or rekindle a bond.

Research even shows that paying it forward and acts of kindness are good for one’s health! Paying it forward can help relieve stress, improve quality of life, contribute to one’s happiness, help develop connection with others and build strong relationships, and more. So why not get into the spirit of goodwill towards others starting with a small gesture today?

With risings fuel costs that are making both airplane and auto travel more and more expensive, why not skip traversing the world this summer and simply enjoy a vacation at home or in one’s own town? Fellowship Square offers some fun ideas for “stay-cationing” and saving some money this season.

Play Tourist in Town —

When visiting a new city or country, travelers often do a lot of research about where to go, what to do, what to see, and even what to eat. But in their own cities, people may forget that there is also so much to do and see that they may have never experienced before. So why not pretend to be a tourist! Do some research on museums, sights, and other must-sees in one’s own city or town. Even heading over to a different part of the city can unveil some new and exciting adventures. 

See Things from a Different Point of View —

…A child’s! Seniors can take the grandkids out for the day and enjoy a “vacation” the way little ones do it. Consider an early morning at the zoo (the splash pad is a must!), visit an aquarium, take in a mid-day movie (soak up all that air conditioning plus budget-friendly matinee pricing and/or senior and child discounts!) or go to a local library story time. This is not only a great way to bond with the grandkids, busy likely parents will be grateful for the help!

Take a “Day Off” —

When at home, people generally don’t live their daily lives like they are on vacation. There’s always something to do, some appointment to go to, some responsibility to take care of or — even for seniors that are already retired! But why not take a “day off” from regular life and do something out of the ordinary. Sleep in, spend a day by the pool with a pitcher of lemonade or sangria or simply veg out — binge a new series or cuddle up with a good book. Consider this a vacation day from the ordinary and just relax stress-free.

Stay Local —

As Arizona temperatures rise, hotel costs tend to drop! This is a great time for locals to take advantage of the incredible resort properties around the valley for a fraction of the price. Many of the local resorts have so much to do right onsite so once checked it, there’s no need to go anywhere else. 

Hit up Senior Discount Days —

Seniors deserve a little discount (well, a big one actually!) and many companies are happy to oblige! For a budget-friendly shopping spree, dinner out, or entertainment, do some research about senior discount days. And don’t be shy about asking for a senior discount if one is not advertised. 

Planned a Themed Summer Party —

Bring the vacation home with a fun and casual summer BBQ or outdoor party that is hassle-free and fun for all! Invite family, loved ones, and neighbors, fire up the grill, fill up coolers with refreshing beverages and host a no-stress summer soiree! Going pot-luck style gives everyone a chance to bring their favorite dish and takes the pressure of compiling a menu off the host. So sit back, relax and enjoy the company of loved ones and friends.

Fellowship Square encourages seniors to enjoy the summertime whether they are traveling or simply “vacationing at home.” 

Throughout a person’s life journey, there may be many times when they disconnect from the Lord. This can happen unintentionally as life gets overwhelming, but it can also happen when people feel as though the Lord has let them down. This latter feeling can occur after losing a loved one. However, God is always there to welcome (or re-welcome) his children with open arms. Sometimes all it takes is a little reconnection.

Fellowship Square offers simple ways that seniors can connect with the Lord, starting with prayer.

Praying is a pure and simple way to reach God anytime, anywhere. There is no specific way that prayer must be done. Seniors can pray for loved ones, friends, and people they have never even met — and they can, and should, pray for themselves. 

During a prayer, seniors hoping to reconnect with God can ask for help, they can ask for forgiveness, they can ask for God’s will and they can share a confession. They can also give thanks. Beginning a prayer with thanking the Lord for the current gift’s in one’s life (the roof over one’s head or the meal in front of them at the dinner table, for example), is a good way to begin to feel gratitude. 

Sometimes the seemingly little things or the everyday gifts that people become accustomed to get unintentionally taken for granted. Giving thanks for each new day, each healthy breath, each year of life can help seniors begin to fill their hearts and souls with gratitude. This is a beautiful feeling that can help them feel more connected to the Lord and happier in every day simply by being grateful for the “little things.”

Reading the Bible and selecting meaningful scriptures to recite are also powerful ways to pray and to connect with the Lord. Attending mass and joining a Bible study group can also help seniors reconnect with the Lord and strengthen their faith.

Faith itself is a vital part of having a connection with God. Seniors may want or expect to hear from Him right away or to have their prayers answered exactly as they see fit. But the Lord works his miracles in various ways — and those that have faith will always see His grace. 

When praying, seniors should be sincere, honest and heartfelt. Praying is a very personal and very spiritual event. It should be done at a time and a place that feels right. Seniors that surrender themselves to prayer, to faith and to the hands of God are certain to fill their lives with a joy that can rarely be matched. Fellowship Square encourages seniors that are going through a hard time or that simply want to connect with the Lord to start with a simple prayer — and let their faith blossom.

Independent older adults often prefer to live alone and enjoy the solitude of having their space all to themselves. However, as adults age, there are some things that can leave them a little more vulnerable, particularly if they live alone.

Fellowship Square offers home safety tips for seniors that live alone. 

Prevent Fall Hazards —

According to the Centers for Disease Control and Prevention, millions of older people, ages 65 and older, fall each year. “In fact, more than one out of four older people falls each year,” the site reports, adding. “Each year 3 million older people are treated in emergency departments for fall injuries.” For those that live alone, a fall can leave them in a dangerous situation if they can’t reach a phone to call for help. 

So it’s important first of all to try to prevent a fall by clearing any trip hazards on the floor (such as a loose rug or stacks of old items), making sure dark hallways or other areas are well lit and ensuring the bathroom shower (and other areas as needed) are equipped with safety rails or bars to assist older adults with daily tasks on their own. 

Automate it —

Timers on lights can also serve as a safety feature to not only deter potential predators or burglars (on the exterior of the home) but also light the way for seniors as it gets dark inside the home. Things like old fashioned clap-on lighting or newer lighting with remote or app options can assist seniors in lighting things up (as well as closing garage doors and setting alarms) at the touch of a button. 

Have a Check-in Buddy —

Seniors that live alone may want to establish a safety check-in system with a friend that also lives alone or a family member. If that senior is not heard from in a certain number of days or cannot be reached by a certain time in an ordinary situation (not including if they are out of town, for example), then the friend or family member should go to their house and check on them.

Use a Medical Alert or Fall Monitoring System —

An automated system can also serve as a high-tech check-in system to activate an alert for assistance if they cannot reach the phone. The alert system will immediately notify emergency services to send help. 

Fellowship Square encourages seniors to be independent! Living alone is certainly one of the benefits of being an independent older adult and with a few safety measures, this can be a joyous time. 

With the official start of summer nearly here and the temperatures heating up, it’s time to cool down in the pool! Swimming and water aerobics not only provide a reprieve from the heat, they are also great full-body exercises that are gentle on the joints — win-win!

Fellowship Square offers tips for staying cool and fit this summer — in the pool!

According to an article on the John C. Hopkins Medicine website, water can assist in making exercises easier and less painful since it “removes excessive forces on the joints.” So simply water walking in a shallow pool (water should be about waist high) can be beneficial for seniors that hesitate to work out because of joint pain. The site states that in addition to joint and chronic pain, those that experience low-back pain, fibromyalgia, osteoporosis, osteoarthritis, and rheumatoid arthritis can also benefit from water exercises.

The Mayo Clinic echoes those statements and adds that aquatic exercise can help strengthen muscles without weights due to the water’s natural resistance. Additional benefits the site touts are improved heart health, reduced stress, and improved muscular endurance. 

Water fitness and aerobics classes are offered at many local gyms and of course at Fellowship Square too. But water exercise does not require an organized class. In addition to water walking (or water jogging), seniors can do exercises such as flutter kicks, leg lifts, and swings, standing push-ups against the side of the pool, arm curls, and other arm exercises with water weights, arm circles, and chest flys using water resistance and calk raises. Swimming laps is also an excellent workout for the entire body.

Water aerobics classes generally offer an instructor-led workout in waist-deep water that offers resistance training as well as cardiovascular conditioning. Water aerobics is also a great overall workout for the whole body and can help seniors improve balance, coordination, and mobility — all in a fun and no-stress environment. 

After a cool water workout, relax in the hot tub or sauna for a few minutes to let the muscles relax while enjoying the soothing warmth of the water. Seniors should remember that even when working out in the water, it’s important to hydrate — especially if swimming in an outdoor pool during the summer months. 

Fellowship Square encourages seniors to beat the keep while keeping active this summer — with water workouts! These can be casual and unstructured or via an aerobics class. Either way, working out in the water has so many benefits for the whole body. So dive in!

One of the most joyous parts of a parent's life is watching their own children become parents themselves! A baby can change the entire dynamic of the family and bring a whole new element of bonding to multiple generations.

Fellowship Square offers tips for new grandparents on how to make the most of this experience, without overstepping boundaries of the new parents.

Share in the Pre-baby Excitement —

First-time to-be parents are likely going to experience a wide range of emotions from the time they find out they are expecting to the time that baby arrives (and for long, long after as well!). This can be a very fun and exciting time for the entire family and a beautiful way to bond and reconnect. As to-be grandparents, seniors may have saved special items from their own children that they can pass on for the baby. This is a special way to carry on some tradition and relive a piece of the past. 

Respect the Parents’ Rules —

Many seniors look forward to the day that they can spoil grandchildren of their own — and this is a well-deserved right that brings joy to all! However, it’s important to respect any guidelines the parents have about what to feed the baby, what gifts are appropriate and other specifications they may have. 

Respect Physical Limitations —

As new grandparents, seniors may be asked to help out with caring for the baby as mom and dad return to work. This is a wonderful way to make an early connection with the baby and form a lifelong bond with the new grandchild. However, seniors with health issues should respect their own personal health limitations in the best interest of the child. Even seniors that are active and anxious to help out shouldn’t overdo it. For many seniors it’s been a long time since they’ve cared for a baby — it requires a lot of time, energy, and physical care. And even though it can bring such happiness to seniors, it can also be exhausting!

It’s important most of all to offer support and allow the new parent's space to grow into parenthood on their own. If they ask for advice, by all means, share it! However, avoid the temptation to tell new parents how it was done in “my day,” as the world has changed and each parent (even if it’s the senior’s own daughter or son) needs to follow their own instincts and intuition when it comes to being a parent and how they choose to raise the child.

Fellowship Square lends its excitement and congratulations to seniors becoming grandparents for the first (or 10^th time!). Each grandchild’s arrival is a special occasion and one to celebrate among the whole family.

Driving can sometimes become a challenge for older adults as they age. However, driving allows seniors to maintain their independence so they can go where they need and want to go whenever they want.

Fellowship Square shares some expert-guided tips on how seniors can help maintain their ability to drive and offers some safety tips, too.

According to the Mayo Clinic, “Driver safety requires more than understanding road signs and traffic laws. As you get older, you'll likely notice physical changes that can make certain actions — such as moving your foot from the gas pedal to the brake pedal — more challenging.” 

It is important for seniors to truly assess their abilities so they can ensure their own safety, and the safety of others, when they hit the road. The Mayo Clinic suggests the following tips:

Staying physically active isn’t just important for seniors’ health, it impacts their ability to do all sorts of things — including driving. The site states: “Staying physically active improves your strength and flexibility. In turn, physical activity can improve driver safety by making it easier to turn the steering wheel, look over your shoulder to change lanes, and make other movements while driving and parking.”

Being able to properly see the road ahead, signs, and signal changes as well as hear things like oncoming cars or ambulance sirens. With that in mind, the Mayo Clinic advises older drivers to get their eyes and hearing checked on a regular basis and use glasses or hearing aids as needed, especially when driving. Some older drivers, for example, have a harder time seeing when driving at night. If that is the case, they should speak with their doctor about what can assist with that or stick to activities that require driving to the daytime. 

Another key element that adds a challenge to driving for seniors is medications. According to Mayo Clinic, “Many drugs — including tranquilizers, sleep and pain medications, and cold remedies — can affect driver safety, even when you're feeling fine. Read your medication labels so that you know what to expect from each one.” Seniors shouldn’t drive if they are using medications that cause drowsiness or dizziness. When starting a new medication, try it for a few days to see if there are any side effects before getting behind the wheel.

Just like with any other driver on the road, seniors should put down their phones and concentrate on the road. Texting and driving or driving while distracted in any other way is a risk that is not worth it.

While driving allows a certain amount of independence, there are also so many other options for getting around. Consider walking or biking to nearby locations (which is not only great exercise but keeping the car in the driveway more often is good for the environment too), carpooling, using a third-party ride share app, or asking a loved one for a lift on occasion. Fellowship Square encourages seniors to also keep current with rules of the road and to be safe out there!

Wednesday, May 25 is National Senior Health and Fitness Day, the country’s largest older adult promotional event focused on health and wellness. The event is in it 29^th year and it serves as a time for organizations and seniors around the country to spread and gain awareness about the importance of health and fitness for older adults. 

According to the National Senior Health and Fitness Day website, the goals of the event are to promote the importance of regular physical activity, and to show what local organizations are doing to improve the health of older adults in the communities. Fellowship Square shares the following health and fitness tips in honor of this day.

Before getting started on a fitness routine, the Mayo Clinic advises assessing current fitness ability to create a baseline of where to begin. An article on the Mayo Clinic website showcases some initial tests to establish aerobic and muscular fitness, flexibility, and body composition. This involves recording fitness scores such as:

-Pulse rate before and immediately after walking one mile (1.6 kilometers)
-How long it takes to walk one mile, or how long it takes to run 1.5 miles (2.4 kilometers)
-How many half sit-ups, standard pushups, or modified pushups one can do at a time
-How far one can reach forward while seated on the floor with legs in front of the body
-Waist circumference, just above the hipbones
-Body mass index (BMI)

Specifically, as it relates to seniors, the article notes “It’s also good to keep in mind that as you age, impaired balance, muscle weakness, and other factors can limit your exercise capacity. Injuries may be more frequent, and recovery can take longer.

But that doesn't mean you shouldn’t exercise or that you won't benefit from it. Before you start an exercise program, be sure to seek input from your doctor or an exercise therapist about how to create a program that's appropriate for you.”

According to the Centers for Disease Control and Prevention (CDC), adults need approximately 150 minutes of “moderate-intensity physical activity” per week. This can be broken down into manageable 30-minute sessions five days a week or even break up 30 minutes into 10-minute intervals throughout the day. Seniors that haven’t exercised in some time should remember to start slow and build up their momentum and stamina. 

When it comes to health, fitness is important but nutrition is a major part of the equation as well. An article on the National Council on Aging states, “Giving your body the right nutrients and maintaining a healthy weight can help you stay active and independent. You’ll also spend less time and money at the doctor. This is especially true if you have a chronic condition, such as diabetes or heart disease.”

With age, metabolism slows so seniors may not need to eat as much as they used to in their younger years. It’s also important to focus on a balanced plate for every meal that includes the five main food groups. Naturally, a variety of fresh vegetables is a big part of what a balanced meal should include as well as fruit, lean proteins, whole grains, and low-fat dairy. Avoiding or limiting processed foods, sugar, and sodium is key as well as maintaining portion control. The American Heart Association states: “Emphasize a wide variety of vegetables, fruits, whole grains, legumes, nuts, fish, fat-free and low-fat dairy products, and liquid, non-tropical plant oils." The AHA gives a detailed account of portion and serving size here. 

Before starting any fitness routine or switching up one’s diet, it’s important that seniors check in with their physician. The doctor can advise on which types of exercises and which type, or eating plan are best, based on the individuals' needs and health status.

As seniors continue to age, it is likely at some point that they may need surgery in some capacity, whether to correct an injury or remove a tumor. Surgeries can prolong seniors' lives and offer them pain relief. However, they can often be daunting and even scary. It’s perfectly normal for seniors to have some anticipation of surgery, even if it’s for the benefit of their own health. Fellowship Square offers some tips on how seniors as well as their family members and caregivers can prepare for surgery.

Have a comprehensive consultation with the surgeon —

Before going into surgery, seniors, and their family members or caregivers should know exactly what to expect with the surgery, from the moment they are wheeled into the operating room until they are discharged from the hospital with instructions for rehabilitation therapy or ongoing treatment/medications. It’s a good idea for seniors to take notes or record the session or to have a family member with them who can offer an extra set of ears and ask any questions they may have on the expectations of the surgery and aftercare. 

Set seniors up for success —

The healthier seniors are going into surgery, the better prepared they will be to handle and manage their post-surgery healing and rehabilitation. Prior to surgery (even months ahead), it’s a good idea for seniors to speak with their doctors about how they can improve their health by eating a nutritious diet and exercising (if approved by the doctor!), for example, to ensure they are in their best health possible before going into surgery. Typically, the stronger they are mentally and physically, inside and out, the better off they will fare in surgery and afterwards. Seniors may consider adding meditation to their daily repertoire to build mental strength. 

Follow “doctors’ orders” —

It’s important that seniors stick to the advised plan when it comes to pre-op treatment. That could mean fasting for a certain number of hours prior to the surgery appointment time, refraining from taking any prescribed or over the counter medications (this will be determined by the doctor prior; seniors should not stop taking their medications unless instructed by their doctor), bringing any/all necessary paperwork, leaving jewelry, and valuables at home and not wearing contacts or dentures. 

Believe it —

Going into surgery with a positive attitude is important for seniors and their loved ones. Never forget the power of prayer! Turn to the Lord to ask for strength during surgery and recovery for seniors and their loved ones. God is listening and those that need an extra hand during a somewhat frightening time should not be afraid to reach out and ask for His help.

Fellowship Square offers thoughts of comfort and healing for those preparing for surgery. While this can be a scary and difficult time, it’s important for seniors and their loved ones to remember that there are better days ahead! 

The old adage “you’re only as old as you feel” may strike differently for seniors who have health challenges. But the good news is it’s never too late to make positive health and habit changes that can lead to a more youthful life. Fellowship Square takes a look at the phenomenon of the “super ager” — and tips on how to become one.

A super-ager has been defined by the medical science community as a person in their 70s or 80s that has the mental and or physical capabilities of people decades younger than them. According to the Harvard Medical School website, the key to staying mentally and physically young could be as simple as “moving out of your comfort zone.”

Research by Dr. Bradford Dickerson, a neurologist at Harvard-affiliated Massachusetts General Hospital, and his colleagues suggests that “embracing new mental challenges” could preserve both brain tissue and brain function. The study also suggests that super-agers have a different perspective about problem-solving. 

Dickerson says, “They may approach these tasks as a challenge they can succeed at, in contrast to typical older adults who may give up.” Perhaps the secret is a hearty dose of self-confidence and believing in oneself!

But Dr. Lisa Barrett, one of Dickerson’s colleagues in the study “speculates that super-agers may share a willingness to endure discomfort to master a new skill, like playing a musical instrument or speaking a new language. Super-agers keep moving out of their comfort zones to gain new areas of expertise.”

When it comes to staying young, physically, maintaining aerobic capacity may be the ticket. In the same Harvard Medical School article, Dr. J. Andrew Taylor, director of the Cardio-vascular Research Laboratory at -Harvard-affiliated Spaulding Rehabilitation Network stated, “Some studies have indicated that people in their 80s who exercised at high intensity for 20 to 45 minutes a day have an aerobic capacity of people 30 years younger," says.

Aerobic capacity, defined as “the amount of oxygen you can take in and distribute to your tissues in a minute, expressed as maximal oxygen consumption, or VO2 max,” is lost on average of 10 percent every decade after the age of 30. Studies indicate that as VO2 max increases, “the risks of cardiovascular disease, dementia, and death fall.”

So staying active and embracing mental challenges may be the keys to becoming a super-ager. When it comes to becoming physically active, seniors should check with their doctors about an exercise routine that is right for them. And when it comes to mental challenges, seniors can seek out games or new hobbies, but they can also try to change their perspective and think of things in new ways when it comes to challenges or problem-solving. Fellowship Square encourages its residents and all seniors to strive for super-ager status!

Every April, Donate Life America initiates National Donate Life Month, a time of observance and recognition of the importance of organ, eye and tissue donation. It’s also about celebrating the donors whose generosity has saved lives.

In honor of National Donate Life Month, Fellowship Square shares more information about the decision to donate. 

According to Donate Life America, “National Donate Life Month is about the importance of registering your decision to be a donor and honoring deceased and living donors — recognizing that the generosity of donors makes saving lives through transplantation possible.” 

Donate Life is dedicated to the cause of donation and to uniting donation and transplant organizations with the hundreds of thousands of recipients, living donors, donor families, supporters, and patients waiting for a transplant as well as the 170 million people who have registered to become a donor when they pass. 

According to Donate Life America, “More than 100,000 people across the country are currently waiting for a lifesaving organ transplant. Thousands more people are waiting for lifesaving and healing cornea and tissue transplants. Because only 3 in 1,000 people die in a way that allows for organ donation to take place, it is vitally important for everyone to register their lifesaving decision to be an organ, eye, and tissue donor. Learning more about and considering living donation is another way to help those waiting for a second chance at life.”

There are many ways that people can register their decision to become an organ, eye, and tissue donor including at their local DMV or online via registerme.org. People can even use their smartphone to register — via the Medical ID Tab or Health app on the iPhone.

According to the Donate Life registration website above, adults 18 and older can register their decision to donate regardless of age or medical history. The site also states, “The first priority of medical professionals is to save lives. Organ, eye, and tissue donation is not considered or discussed until after death has been declared.” It is also possible to have an open-casket funeral even after organ donation as the body is treated with respect and care throughout the donation process. Once a donor registration is made, it can also be updated and even removed.

There is a massive need for donors today. According to Donate Life America, a person is added to the transplant waiting list every nine minutes and 17 people die every day while waiting for an organ transplant. But donations can make a huge difference. For example, just one organ, eye, and tissue donation can heal and save more than 75 lives!

Making the decision to become a donor is a big one that should be considered at length. Seniors with questions about becoming a donor can visit the Donate Life America website or speak with their trusted health care professional.

Easter Sunday is just a few short days away. This religious holiday is a very important celebration for the Christian church and Christians in general. Honoring the resurrection of Jesus Christ, Easter Sunday is a time of triumph over death and according to Christianity.com, “His resurrection means the eternal life that is granted to all who believe in Him.” His resurrection also serves as undeniable proof that He really is the Son of God and that he had overcome death. A joyous occasion indeed! In honor of Easter, Fellowship Square shares easy and fun ways to celebrate the holiday with seniors.

Bond with Multi-Generational Family Members —

Preparing for Easter is a fun way for seniors, their children, and their grandchildren to get together. Consider doing some traditional activities such as coloring hard-boiled eggs, making Easter crafts, or even filling plastic eggs and Easter baskets to donate to a non-profit center that supports local youth. There are so many fun ways to dye Easter eggs today – pre-made kits have endless colors and themes, and there are even ways to color eggs using shaving cream, vegetable dyes, and more. Check Pinterest for some out-of-the-box ideas and get creative!

Attend Easter Mass —

Gather the family and attend an Easter Vigil. This sermon is typically held the night before Easter Sunday, but many Christian churches also provide multiple times for an Easter mass throughout Easter weekend as well as on Easter Sunday itself. 

Host Easter Brunch or Dinner —

A celebratory feast is a traditional part of the Easter celebration. Seniors’ loved ones may consider hosting an intimate and casual Easter brunch or dinner that allows seniors to be part of the celebration without too much hassle or fuss. For seniors that love to cook and entertain, hosts can encourage seniors to get in on the preparation of the event. 

Attend an Easter Tea —

Rather than host an elaborate feast, family members can also take seniors to a special Easter tea. Encourage them to dress in their Easter finest (pastels and hats are a must!) and don’t forget a family photo! 

Easter is a special time of celebration for Christian families. For those that can’t get together, consider sending seniors a special Easter basket or floral bouquet. A special delivery may not replace the opportunity to celebrate together, but the gesture will certainly create a lasting memory until they are reunited. Fellowship Square wishes its residents, their families and caregivers, and staff a glorious Easter celebration. 

Tax Day is coming up! With Monday, April 18 being the day 2021 taxes need to be filed by, some seniors may be well into the process already. For those that are still wrapping them up, Fellowship Square offers the following tips:

Stay Organized Throughout the Year —

Keeping track of expenses, tax-deductible donations, and other items throughout the year will make it much easier to file. Seniors should find a system that works for them, such as QuickBooks, and stay on top of it throughout the year.

Work with a Trusted Accountant or Tax Preparation/Filing Expert —

Filing taxes can be complex and confusing. Working with an accountant or other tax professional can help ease seniors’ stress of trying to file on their own. An expert can answer any question and serve as a great resource to ensure seniors file properly so they can maximize their return and not over (or under) pay. 

Understand What They’re Entitled To —

Seniors should also educate themselves on any tax breaks or benefits they may be eligible for and take advantage of standard deductions specific for seniors when filing. An accountant or other expert can help with this too!

Maximize Charitable Efforts —

For seniors that donate to various charities throughout the year, keep track of the tax credit donation forms and make sure that donations are made to organizations that can offer the best benefits in the way of dollar for dollar tax credits.

Get Help for Free —

There are many online resources offered to seniors to help them file their taxes for free. Seniors can find volunteers online that will offer free tax help and seniors can also use the IRS Free File online. Do some research for other free resources to help with the filing process.

Get an Extension, if Needed —

Tax day is just around the corner! But for seniors that need some extra time to organize documents and file their taxes, filing for an extension can provide that. Individual tax filers can request an extension, regardless of income, via Free File. Filing this form allows an extension until October 15 (or the next business day).

Filing taxes can become daunting and overwhelming for seniors, so it’s important to start early and get help as needed. For more tips on preparing taxes specifically for seniors, visit the IRS website. Fellowship Square encourages seniors to seek out the resources and the experts that can guide them through the preparation and filing process. 

Overall, cognitive health is important at every age and particularly as people age. Fellowship Square dives into what cognitive health is and how seniors can improve theirs as they age. 

According to the National Institute on Aging (NIH), cognitive health is “the ability to clearly think, learn and remember.” Naturally, this is a vital ability for performing daily activities and functions for health. It can also contribute to brain health. There are multiple studies that show the keys to maintaining cognitive health include:

• Monitoring physical health

• Managing high blood pressure

• Eating healthy foods

• Staying physically active

• Engaging the mind

• Staying connected with social activities

• Managing stress

These elements can also contribute to an overall healthy lifestyle and the NIH reports that “a combination of these healthy lifestyle behaviors may also reduce the risk for Alzheimer’s disease. Here are a few tips to maintain cognitive health with the aforementioned elements in mind:

• Seniors should be sure to heed their doctors’ advice when it comes to getting their recommended health screenings and to manage their chronic health problems such as diabetes, depression, high blood pressure, and high cholesterol. 

• Limit the use of alcohol; quit smoking and avoid other nicotine products 

• Get adequate sleep; aim for seven to eight hours a night

• Control blood pressure through exercise, a healthy diet, and medications (if doctor prescribed)

• Maintain a healthy diet loaded with fruits and vegetables as well as whole grains, lean meats, fish, poultry, and low-fat dairy products

• Avoid or limit solid fats, sugar, and salt

• Be mindful of portion size

• Drink lots of water

• Aim for some sort of physical activity each day — a 30-minute brisk walk is a great start

• Engage the mind with reading, doing brain puzzles or games, getting involved in a hobby, volunteering, or taking a class

• Stay social! Get together with neighbors or friends, join a community program or other group; visit family and friends; or check out activities through a local senior center

• Don’t stress! Ok, it may be impossible to avoid stress entirely, but stress can have some very negative impacts on health. The NIH reports “over time, chronic stress can change the brain, affect the memory and increase the risk for Alzheimer’s and related dementias.” Some techniques to help seniors reduce their stress and manage stressful situations include practicing relaxing and breathing techniques; doing calming exercises like yoga or taking a walk in nature; maintaining a journal and practicing replacing negative or worried thoughts with positive ones. The NIH states: “Release grudges or things beyond your control, practice gratitude or pause to enjoy the simple things, like the comfort of a cup of tea or the beauty of a sunrise.”

Fellowship Square encourages seniors to take on these suggestions to help manage and improve their cognitive health. It’s always important for individuals to speak with their doctor before engaging in a new fitness or dietary routine. 

March is National Kidney Month, a time to raise awareness and help people focus on ways to “build a better kidney,” according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The organization is dedicated to “changing the way we understand, treat and prevent kidney diseases,” and Fellowship Square is sharing smart tips on how to maintain healthy kidneys!

Kidney disease occurs when the kidneys are damaged and can no longer properly filter the blood the way they are supposed to. Those with diabetes or high blood pressure are at greater risk for kidney disease. In fact, according to the Mayo Clinic, the most common cause of kidney disease is diabetes, both type 1 and type 2. The organization notes that heart disease, obesity, high blood pressure, age, smoking, abnormal kidney structure and frequent use of medications that can damage the kidneys are also risk factors that can cause them to become damaged and or to fail. 

In fact, one of the preventative tips Mayo Clinic offers is to follow instructions on the package when taking over-the-counter medications such as non-prescription pain relievers aspirin, ibuprofen, and acetaminophen). It’s also important for people to maintain a healthy weight in the name of preventing kidney complications. Those that smoke should certainly consider quitting (for the sake of the kidneys and the improvement of one’s healthy overall) and it’s also important to manage any other medical conditions with a physician’s help. 

“If you have diseases or conditions that increase your risk of kidney disease, work with your doctor to control them,” according to the site. “Ask your doctor about tests to look for signs of kidney damage.

The NIDDK also encourages people to include physical activity as part of their lifestyle. “Be active for 30 minutes or more on most days,” the organization advises, stating “Physical activity can help you reduce stress, manage your weight and achieve your blood pressure and blood glucose goals.” Seniors that are inactive should talk to their doctor about how to start a safe fitness routine that is right for them.

The NIDDK also advises people to find healthy ways to manage stress, as “long-term stress can raise your blood pressure and your blood glucose and lead to depression.” It’s also important to get enough sleep — generally seven to eight hours a night. 

Fellowship Square encourages seniors to maintain healthy kidneys in honor of National Kidney Month. For those with kidney issues or concerns, it’s essential to speak with a trusted physician and put together a plan of action to treat or prevent kidney disease. 

March has been designated as National Nutrition Month, a campaign by the Academy of Nutrition and Dietetics encouraging people to learn about how to make informed food choices and develop healthful eating and physical activity habits. Let’s face it, with all the temptations out there today, learning more about how to make better choices for the body is good education for all ages!

Fellowship Square offers the following tips for seniors that want to eat clean and healthy in the name of National Nutrition Month.

Food Fuels Health —

It’s important to recognize the “food as medicine” adage, especially as seniors age. Multiple illnesses can be improved or even prevented by addressing one’s dietary intake. Certain foods can prevent muscle loss, improve diabetes, support memory, prevent hypertension, maintain eye health, and more. 

Don’t Diet or Deprive —

There is no need to omit any certain food group, such as carbs or meat, in the name of healthy eating. A healthy lifestyle can include a well-rounded array of options. Though moderation of certain foods is key. The Academy of Nutrition and Dietetics website states that “eating a variety of foods from all food groups can help supply the nutrients a person needs as they age. A healthy eating plan emphasizes fruit, vegetables, whole grains, and low-fat or fat-free dairy; includes lean meat, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, salt (sodium), and added sugars.

Add Some Color —

When looking to add variety in the way of fresh produce, get vibrant! A visually appealing plate can help enhance the dining experience. So serve up a rainbow of delicious veggies and fruits. Butternut squash, beets, snap peas, carrots, broccoli, grapes, strawberries, and blueberries are just a few of the colorful additions that will make any plate beautiful and enticing!

Avoid “Frankenfoods” —

While there is no need to cut out any one real food group, “frankenfoods,” packaged foods, and frozen meals should be limited or avoided. It’s a safe bet that if the list of ingredients on the package is more than five ingredients long (or are hard to read or pronounce!), this is a “food” that should be skipped. Focus on real, whole foods and save the packaged foods for a rare treat or special occasion.

Spice it Up —

A world of flavor can be created with fresh herbs and spices. Spending just a little time in the spice aisle can help cooks conjure up some creative ideas. Generally, herbs and spices are a great way to add flavor without adding a lot of calories, fat, or other unwanted items into a recipe so they are a fun way to change up the taste of vegetables or lean meats and give them an extra little punch. Marinades and hot sauces can help, too, but be sure to check the labels to be sure they are not filled with additives or lots of sodium and or sugar.

Get Moving —

Regular physical activity is a great way to reinforce a healthy lifestyle all around. Even a 30-minute brisk walk is an excellent way to keep the body active. According to The Academy of Nutrition and Dietetics, “Balancing physical activity and a healthful diet is the best recipe for health and fitness. Set a goal to be physically active at least 30 minutes every day — this even can be broken into three 10-minute sessions throughout the day.” 

Before embarking on any new eating or activity regimen, seniors should always check with their healthcare providers to ensure a specific way to eat won’t interfere with any medications or their current health status and to make sure they are healthy enough for specific physical activities. Fellowship Square invites seniors to eat clean this month (any every day!) in the name of their health.

This year Lent begins on March 2 — Ash Wednesday. Lent serves as the 40-day period prior to Easter Sunday during which Christians are encouraged to give up something in their life as a recognition and tribute to Jesus Christ. Typically, Christians are supposed to give up something they enjoy daily to symbolize the sacrifice which Jesus made for his people. But this sacrifice can be easier said than done, if only temporarily. But it’s also a good opportunity to challenge oneself to give up something they probably should (that fast-food habit for example) for the sake of their health anyway.

Fellowship Square offers the following ways in which seniors can prepare for Lent and be successful in the days following.

Prior to Ash Wednesday, seniors should determine what they are going to give up and then make that item scarce. For example, if they have decided to give up soda during Lent, it’s best to rid the house of sodas prior to the first day of Lent. Out of sight, out of mind is a powerful tool to move any temptations out of view. It’s also a good idea to consider some substitutes when a craving hits. For smokers that are looking for a 40-day (or longer!) smoke out, they might use the aid of patches or gums that assist in quelching cravings. 

Determining what to give up isn’t always easy. And really, it isn’t intended to be. So seniors that participate in Lent should use this as an opportunity to give up something they know isn’t the best for their health anyway. But oftentimes, it’s not so much the item (such as a soda or a cigarette) as it is the habit or ritual. The habit can be disrupted by creating a new ritual in the old one’s place. For example, instead of a cigarette or glass, or whiskey at 5 p.m. every night, try getting out of the house and taking a walk around the neighborhood. This not only creates a distraction, it develops a healthy new habit out of the old not-so-healthy one. 

Another adage to keep in mind is “one day at a time.” Instead of looking of giving up the temptation for 40 days, just take it one day at a time. Seniors can also remind themselves why they participate in Lent and why it is an important element in their spiritual beliefs and journey. These things can help maintain perspective when wanting to give in to temptations. And remember, it’s only temporary… however, after abstaining from something for 40 days, there is already a great foundation for giving it up for good or only enjoying it on special occasions, such as a glass of champagne at a future celebration.     

Fellowship Square encourages seniors to consider the positive ways that Lent can help motivate them to give up a bad habit — for a short time or for good! And when giving up something seems extra difficult, the Lord is always there to listen and offer support to help seniors stay the course. 

For many seniors preparing to move into an assisted living community or a smaller home more appropriate for their Golden Years, the challenge of that comes along with downsizing is what to do with all the “stuff” that has accumulated over the years. That goes for everything from furniture and appliances to décor and meaningful items that hold sentimental value.

Moving itself can also come with some challenges so Fellowship Square offers tips for seniors as they move and downsize.

Take it Slow —

Especially for those that have lived in one place for years, maybe even decades, packing and moving is going to take some time. More often than not, people have more stuff in their homes than they even realize and moving is an ideal time to weed through those things to figure out what should be kept and moved into the new place and what can be discarded, passed down to family members or given to charity. Figuring out what to keep and then what to do with it can present another challenge. For things like important papers and stacks of photos — consider having them converted to digital files, for example. This not only saves physical space, but also preserves these items.

Don’t Go it Alone —

The physicality that moving entails isn’t generally a one-person job, even for the most able-bodied. So seniors that have specific limitations shouldn’t try to pack and move the entire contents of their home by themselves. Enlist family members and when it comes time to actually move the big stuff, it’s ideal to call in a professional moving company. They have the expertise to move large, heavy, and odd-shaped items without damaging them (or hurting themselves) in the process. 

Bring Special Comforts —

Moving into an assisted living community may be a difficult decision for seniors that have spent most of their lives in one house that they consider home. Caregivers and loved ones can make the transition into a smaller home or assisted living community easier by creating a similar look from the former home in the new space — including beloved pieces of furniture or décor and special mementos and photos. 

Connect with Neighbors New Community —

Seniors with a vibrant social life in their current neighborhood may find it much easier to acclimate when moving into a new neighborhood or assisted living community by getting social! Generally in senior living communities, there are many opportunities for new residents to meet their neighbors and connect with people through activities, clubs, sports, fitness groups, and more. So loved ones should encourage seniors to seek out new opportunities to be social when they move into a new neighborhood or community. Having an active social life is beneficial for seniors both mentally and physically. 

Fellowship Square encourages families to work closely with seniors when they are preparing to move and downsize. There are multiple aspects to consider that can be both mentally and physically draining for seniors so it’s important to take the time needed to address the situation and move through it properly so as not to cause undue stress on anyone and make the experience enjoyable for all!

Today’s society is seemingly always seeking the fountain of youth. And especially as seniors, people seek ways to protect and preserve their brain function and memory. But can certain foods and activities really improve brainpower? Research says yes.

Fellowship Square delves into the healthy habits that can maintain a healthy (and happy!) brain.

According to an article on the Harvard Medical School website, “no single almighty brain food can ensure a sharp brain as you age.” However, the article goes on to state that the “most important strategy is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains.” It also advises that people should get their protein from plant sources and fish, and choose healthy fats like olive oil or canola oil versus saturated fats. 

When it comes to “brain foods,” smart choices are similar to ones that protect the heart and blood vessels, such as:

Green, leafy vegetables —

rich in “brain-healthy” nutrients such as vitamin K, lutein, folate and beta carotene, green leafy vegetables are believed to slow cognitive decline.

Fatty fish —

An abundant source of omega-3 fatty acids, which “have been linked to lower blood levels of beta-amyloid, the protein that forms damaging clumps in the brains of people with Alzheimer’s disease.” For those that don’t enjoy fish, consider an omega-3 supplement or other sources such as avocados, flaxseeds, and walnuts (see more on the latter below). 

Berries —

“A study done by researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two and a half years.”

Tea and coffee —

Good news caffeine lovers! The article states: “In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.”

Walnuts —

While most nuts are considered to be a great choice when it comes to the protein and healthy fat combination, walnuts, in particular, get a gold star because they are high in a specific type of omega-3 fatty acid called alpha-linolenic acid (ALA). “Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That’s good for both the heart and the brain.”

In addition to filling up on “brain foods,” research backs certain activities such as games and puzzles that challenge and stimulate the brain to help keep it sharp with age. A very recent article on the National Institute on Aging website states that while some factors affecting brain health cannot be changed, there are multiple lifestyle habits that might make a difference. “A growing body of scientific research suggests that the following steps are linked to cognitive health.” These include:

-Maintaining physical health

-Managing high blood pressure

-Eating healthy foods

-Stay physically active

-Keeping the mind active

-Staying connected with social activities

-Managing stress

-Reducing risks to cognitive health

Specifically when it comes to the point about “keeping your mind active,” the site notes that “being intellectually engaged may benefit the brain.” Engaging in meaningful activities such as volunteering or hobbies can help people feel “happier and healthier,” while “learning new skills may improve your thinking ability, too.” The article also states that people who “engage in personally meaningful and productive activities with others tend to live longer, boost their mood and have a sense of purpose.”

Fellowship Square encourages seniors to discuss any health and lifestyle changes with their doctors, including the use or addition of any supplements. 

February isn’t just about Valentine’s Day, it’s American Heart Month! In the spirit of self-love and care, Fellowship Square offers seniors heart-healthy tips. 

According to the Centers for Disease Control and Prevention (CDC), American Heart Month is “a time when all people can focus on cardiovascular health.” This year in particular, the Division for Heart Disease and Stroke Prevention “is shining a light on hypertension (high blood pressure), a leading risk factor for disease and stroke.” 

There are multiple contributors that can increase one’s risk for heart disease including health conditions, lifestyle, age, and family history. The CDC states that “about half of all Americans (47 percent) have at least 1 of 3 key risk factors for heart disease: high blood pressure, high cholesterol, and smoking.” Heart disease is actually the No. 1 killer of men and women, and it can occur at any age. However, risk increases with age.

Seniors can help protect the health of their heart and prevent heart disease through certain lifestyle choices and changes. Certain behaviors and health conditions can increase the risk of heart disease including:

• Eating a diet high in saturated fats, trans fat, and cholesterol; too much salt can also be attributed to a rise in one’s blood pressure

• Not getting enough physical activity, which can also increase the risk of other medical conditions including obesity, high cholesterol, and diabetes

• Excessive alcohol use 

• Tobacco use

• High blood pressure and unhealthy blood cholesterol levels

The CDC states that by living a healthy lifestyle, “you can help keep your blood pressure, cholesterol and blood sugar levels normal and lower your risk for heart disease and heart attack.” The organization suggests the following heart-healthy behaviors:

• Eating foods high in fiber and low in saturated fats, trans fat, and cholesterol

• Eating plenty of fresh fruits and vegetables and less processed foods

• Limiting salt intake

• Limiting alcohol intake. It is suggested that men should have no more than two drinks per day, and women no more than one drink per day.

• Maintaining a healthy weight, as people that are overweight or obese have higher risk for heart disease, and “carrying extra weight can put extra stress on the heart and blood vessels” according to the site.

• Get regular routine physical activity. “For adults, the Surgeon General recommends two hours and 30 minutes of moderate-intensity exercise, like brisk walking or bicycling, every week.”

• Don’t smoke. For those that need help quitting, seek a doctor’s help for resources.

In honor of American Heart Month, Fellowship Square encourages seniors to show their hearts a little love through habits and lifestyle changes that can help them prolong their lives and keep their hearts healthy and happy! 

As people age, their eyesight often changes. This is a result of many things, and some age-related vision loss is considered to be normal. However, there are some disease processes that can lead to vision loss and impairment. Glaucoma is something that seniors should be aware of as they age. Fellowship Square takes a deeper look at this condition, its symptoms, and how it can be prevented or delayed.

First thing’s first — what is glaucoma? The Mayo Clinic defines it as a “group of eye conditions that damage the optic nerve, the health of which is vital for good vision. This damage is often caused by abnormally high pressure in your eye.” Mayo also states that while glaucoma can happen at any age, is one of the leading causes of blindness in people over the age of 60. 

One of the best ways to prevent damage from glaucoma is to maintain routine eye exams, regardless of whether vision loss is detected. Oftentimes, glaucoma is very gradual and does not have any warning symptoms. This means a senior might not notice any change in vision until the condition is already at an advanced stage, according to Mayo. It’s also important to note that glaucoma cannot be cured or reversed — another reason early detection is essential.

“Because vision loss due to glaucoma can’t be recovered, it’s important to have regular eye exams that include measurements of your eye pressure so a diagnosis can be made in its early stages and treated appropriately,” according to the site. “If glaucoma is recognized early, vision loss can be slowed or prevented.” Those that have the condition will likely need ongoing treatment. 

Unfortunately, glaucoma numbers are rising. According to the National Eye Institute, more than 2.7 million Americans over age 40 have glaucoma, and that number is estimated to more than double by 2050. The organization recommends a comprehensive dilated eye exam, which allows the doctor to examine the back of the eye to look for signs of damage or problems due to glaucoma. 

While glaucoma is caused by damage to the optic nerve, there are some people that are at higher risk to do family history, age (specifically those over age 60), and being extremely nearsighted or farsighted. Long-term use of certain medications, having eye injury, or certain types of eye surgery can also put people at risk. It’s important that seniors see their eye doctor on a routine basis, even if they don’t have any eye issues. If they notice any vision changes, make an appointment as soon as possible. 

At the beginning of a New Year, people often take the time to self-assess their lives in many aspects. Time and again, health-related changes seem to be the No. 1 thing Americans resolve to do each New Year. A recent CBS News Poll reported 26 percent of people named losing weight/improving health as their top resolution in 2022. 

January is a good time to take stock of one’s health and consider any changes or modifications needed in the year ahead. For seniors, this can mean “resolving” to see their general physician on a regular basis.

Fellowship Square offers some advice on how often seniors should see their doctor and some topics to discuss during their routine physical.

While there is no “rule” about how often seniors should see their doctor, the Mayo Clinic advises older adults to schedule a routine appointment at least once a year. During a regular health care visit, seniors should bring up any concerns, pains, or issues such as trouble sleeping or memory loss as well as go over any medications that are being taken. This includes prescription medications, over-the-counter medications, and dietary or herbal supplements, according to the Mayo Clinic.

It’s also important to discuss any family history, as this can help doctors make a determination on any specific tests or next steps that should be taken for at-risk patients. At this time, doctors can also help seniors with any lifestyle changes they are hoping to make — such as suggesting a diet tailored to their specific health improvement needs or outlining steps to help them quit smoking.

Older seniors or those that have memory issues may want to bring a caregiver along to the appointment or any follow-ups during which time the doctor would go over any diagnoses, treatment plans or prescriptions, immunizations or tests required. It’s important that the senior can fully comprehend the review of their health status and what, if anything, needs to be done next (such as scheduling further testing or simple bloodwork). A loved one can not only offer support but be another set of ears to take in any new information.

Fellowship Square encourages seniors to make an appointment with their health care provider as soon as they notice any changes in their health or start to experience pain or differences in eyesight, memory/comprehension, or sleeping and eating patterns. There is no need to wait until their annual appointment. Early detection of any health issue is best. This January, Fellowship Square encourages seniors to see their physicians in the name of a healthy start to 2022!

As seniors transition into smaller homes or assisted living facilities, they may be faced with a huge part of their past — stuff! A life well lived often has the memories to prove in the way of souvenirs, gifts, and other décor and items that after a while can begin to clutter up a space. Decreasing clutter can be difficult but also very cleansing and freeing. And a clear, clutter-less space is also safer for seniors.

Fellowship Square offers tips for clearing out the clutter this year.

There is a fine line between décor and clutter. So consider removing clutter for a fresh take on the design of a space. For example, a lot of old frames on a side table collecting dust may display happy memories but may also contribute to a dated look. Select a few special photos to hang on a wall, then tuck the others into photo albums or have them digitally converted to take up even less space.

This also goes for knick-knacks. Items that have been collected over the course of a lifetime can start to become cluttered. Consider cutting these items down by half and boxing up the rest, displaying only a few key items that hold the most emotional significance.

Books, newspapers, and magazines tend to stack up and can easily become clutter or even a trip hazard. Once a book is finished, pass it along to a friend or loved one or donate to a local library. Unless it’s a favorite book that will be read again and again, it has served its purpose. Recycle old newspapers (some magazines can also be recycled), and shred and recycle old paperwork that is piling up.

Clothing and shoes tend to take up more and more space over the years. However, most people only wear a portion of their wardrobe on a regular basis. Donating these items to a local shelter can give them another life and clear some space in the closet.

Beyond the closets, kitchen cabinets tend to collect clutter. A zillion mugs from past travels or complete sets of plates for dinner service for 12 may not be needed anymore. Keep some special mugs and consider passing fine china down to children or other loved ones that will keep it in the family and have more use for it.

Speaking of heirlooms, it’s likely that family members would love to have some part of their beloved senior’s past to use or display in their own home. If there are larger or antique furniture pieces that are no longer being used or special items of significance, pass them along. Those items are sure to be cherished for many more years to come.

Seniors that aren’t quite ready to give up all their goods but would like to live a more clutter-free lifestyle might consider packing up items that are cherished but not actually used every day and putting them in a storage unit. This is a temporary fix, of course, as these items will need to find a new home eventually. However, this step can help seniors clear their current space, particularly if a downsizing transition is imminent, and they can deal with the items piece by piece at a later date.

In the name of safety, clutter that interferes with clear pathways and lighting should definitely be tackled first. As seniors age, injury from falls becomes a realistic danger. Simply clearing out the clutter can help seniors avoid injury from a trip or fall that could have been avoided. Fellowship Square invites seniors to go clutter-free this January in the name of safety!

While it’s just a few days into the first month of the New Year, it’s already almost the halfway point to when most New Year’s Resolutions are abandoned. While this seems unreal, there are even unofficial holidays dubbed “Quitter’s Day” and National Ditch New Year’s Resolution Day which take place about two to three weeks into January.

Inc.com reports that “Approximately 80 percent of people who make New Year’s resolutions have dropped them by the second week of February.” This can be attributed to the fact that most people fail to plan out how they will achieve their resolutions — so they remain more like ‘wishes’ than actual goals. But that’s no reason to give up — resolutions can be maintained and achieved with proper planning.

Fellowship Square delves into how seniors can make resolutions for the long run:

Write it Out —

The very act of writing something out creates an intent and serves as a crucial step in committing to a resolution. Be mindful and intentional when making resolutions. They should be well thought out and have a purposeful ‘why’ behind them. That ‘why’ — the reason why the resolution is being made — is a vital factor in helping people stick those resolutions out when the going gets tough.

Take One Resolution at a Time —

Making a big (or even small) life change takes a lot of time, effort, and dedication. So those that make too many big resolutions each January are stacking the deck against themselves. When setting resolutions, seniors should be realistic about what it will actually take to achieve that resolution. For example, losing weight will take a commitment to exercise and eating right. That could require a budget for a gym membership and purchasing from a meal service company or a time commitment to working out each day and preparing healthy meals. Beyond just wanting to change, there are tangible things to consider such as budget and how many hours in the day one has to dedicate to doing the work that will affect the change. 

Don’t Wait until the End for the Reward —

According to the article, “Seven steps for making your New Year’s resolutions stick” on the Harvard Medical School website, an important factor in making resolutions stick is to reward oneself. The article states: “Don't wait to call yourself a winner until you’ve pounded through the last mile of your big dream marathon or lost every unwanted ounce. Health changes are often incremental. Encourage yourself to keep at it by pausing to acknowledge success as you tick off small and big steps en route to a goal. Blast your favorite tune each time you reach 5,000 steps. Get a pat on the back from your coach or spouse. Ask family and friends to cheer you on. Look for an online support group.”

Seek Support —

Speaking of support, that is another key aspect of making resolutions stick. Social support can have a great impact on resolutions. WW (formerly Weight Watchers) and Alcoholics Anonymous are two organizations credited with the extreme success of their programming due to social context. Seniors could join a group or club aligned with their resolutions or simply partner up with a friend or loved one who has similar resolutions in mind for 2022. This will not only make the resolution work more fun but will also provide an element of accountability.

In 2022, Fellowship Square encourages seniors to live their best lives and discover their best selves. With the help of some resolutions, and these tips on how to stick with them, this can be their best year yet! 

The New Year will be here in no time! It’s hard to believe another year has flown by. Fellowship Square wants to extend warm wishes for a wonderful holiday and Happy New Year to its staff, residents, and their loved ones.

Before 2022 is officially here, Fellowship Square offers some tips for celebrating New Year’s Eve and making resolutions for 2022!

Enjoy a Silent Night —

Big bashes and late-night parties may be the rage for the younger crowd, but there is something to be said for ringing in the New Year snuggled in close with loved ones. Instead of fighting the crowds for a dinner reservation or going somewhere to view fireworks, why not just plan a “silent night” at home, enjoying a great glass of champagne and the company of some favorite people. 

Make a Special Meal —

Celebrating holidays with a memorable meal is a fun and meaningful way to say goodbye to 2021 and hello 2022! Get in the kitchen with close family and loved ones and make a fantastic meal to enjoy together.

Have a Mid-day Toast —

Let’s face it — waiting up until midnight to officially ring in the New Year can be a little challenging for seniors. Instead of trying to fight the clock, why not host a fun mid-day New Year’s toast at noon on New Year’s Eve or New Year’s Day! Raise a glass of champagne or sparkling cider to all that’s happened in the past and all that lies ahead in 2022!

Make Some Resolutions —

Speaking of 2022, there is no time like a fresh new year to set some positive intentions and goals. Whether those resolutions include getting healthier in the New Year, spending more time with family, or trying a new sport, hobby or adventure, writing out some goals, setting an intention, and mapping out a plan for success will surely bring great joy and accomplishment in 2022. 

Eat Some Lucky Foods —

Even with the best-laid plans, a little good fortune to help float those sails is always welcome! With that in mind, why not start 2022 off with a little luck! There are traditions in many cultures of eating certain foods on New Year’s Day to ensure luck, health, and prosperity. Eating long noodles without breaking them is supposed to bring life longevity, for example, and round or bundt cakes are believed to symbolize the circle of life. Oranges and honey can be eaten for wealth and good fortune while lentils are thought to bring good luck! So eat wisely on New Year’s Day!

The entire staff at Fellowship Square sends big wishes for a safe and very Merry Christmas and Happy New Year. The team at Fellowship Square is looking forward to spending another fun and fabulous year with its wonderful residents in 2022.

While Christmastime is supposed to be a joyous time for family and loved ones to gather and celebrate the season, it’s not always a “jolly” occasion for seniors. Seniors may have a hard time over the holidays if they are ill, or if they have recently lost their significant other or someone special to them.

Fellowship Square shares some tips to help seniors get through the holidays and for caregivers and loved ones to help make the holidays a little brighter for seniors who are struggling.  

Take it One Day at a Time —

In times of challenges, sadness, or illness, seniors may feel overwhelmed by pain or emotion. But it’s important for them to remember, and for their caregivers to remind them, that things will get easier. For those that are struggling with physical ailments, a slow, casual walk on a nice day can be a great way to distract them from their pain. (Plus, research shows that physical activity oftentimes can help relieve chronic pain.) It may also help for seniors to consider their blessings each day. Rather than allowing the hard times to get the best of them, seniors can make a list of the things they are grateful for. 

Talk to Someone —

If caregivers notice the beloved seniors in their lives are having a difficult time during the holiday season, they should encourage them to talk about it with someone they trust or to seek out a professional therapist. Sometimes simply expressing one’s emotions can help them feel a weight lifted off their shoulders.

Say a Prayer or Attend Mass —

Reaching out to the Lord is always a good way to uplift a senior’s spirits! God is always listening, and seniors should never hesitate to send a prayer in their time of need. For seniors that are feeling less than jolly this season, attending a spirited mass may be just the thing to help them get into the Christmas spirit. Getting in the routine of reciting a mantra of gratitude in the morning and saying some prayers at night may also help seniors through difficult times, whether during the holidays or not.

It’s important for caregivers to recognize that seniors may not think of the holiday season as “merry and bright” if they are ill or have recently lost a loved one. Give seniors some space but also make sure they know they have someone they can count on if they need to talk. Fellowship Square encourages seniors to take it one day at a time and reach out to someone to express their feelings this holiday season. 

The holidays are here! And while this is usually a very joyous time of year spent with friends and loved ones, it can also cause a little bit of financial stress. However, the real reason for the season shouldn’t be about breaking the bank to buy extravagant Christmas gifts. There are lots of fun budget-friendly ways to celebrate the season without causing unnecessary stress.

Fellowship Square offers four inexpensive (or free!) and fun ways to celebrate the holidays this season.

Host a Holiday Movie Night —

who needs to go out when snuggling up with friends and loved ones for a classic Christmas movie marathon is so cozy and inviting? Encourage guests to bring their favorite flicks. Then pop some popcorn, heat up some hot cocoa (don’t forget the whipped cream!), and settle in for a long winter’s … movie night!

Drive Around to Look at Christmas Lights —

Gather the family, put some hot chocolate or coffee in to-go mugs, and hit the road! Turn on the Christmas tunes and get in the spirit of the season while checking out some of the valley’s most spectacular lights! It’s not necessary to pay big bucks for a drive-through light show, neighborhoods and public spaces around town are lit up and welcome guests to cruise by to check out their displays. Some offer walk-through areas while others have light shows that are coordinated to music. Do a little research and map out a route to save gas before heading out for a night of light viewing.

Send Handwritten Cards or Make Gifts from the Heart —

Seniors, now’s the time to let those talents shine! Those that love knitting, woodworking, jewelry-making — know that a gift of a handmade item would mean the world to a loved one or friend. So without the stress of spending a lot this season, spend some time making gifts from the heart with those God-given talents. These are the most meaningful gifts and the ones that are sure to become treasured heirlooms as part of the legacy seniors create and leave behind for their families.

Have a Pot-Luck Party, Cookie Exchange, or Progressive Dinner Experience —

Want to have a party but share a little of the burden that the host generally takes on for a festive fete? Why not have a pot-luck party and invite guests to bring their favorite holiday dish? A classic cookie exchange is another fun way to get together with loved ones and friends to celebrate the season without the expense of hosting a full-fledged Christmas feast. Or get together with neighbors to orchestrate a fun and informal progressive dining event, during which guests travel from home to home, enjoying one “course” (or simply a variety of light bites and desserts) at each destination. 

The holiday season can become stressful, especially when it comes to seniors’ budgets. But Fellowship Square reminds seniors, their loved ones, and their caretakers that more emphasis should be placed on spending quality time together versus spending money to create a lavish Christmas based focused on pricey gifts. 

When seniors are in pain or have become sedentary, the thought of an exercise routine may seem daunting. However, research shows that specific movement is highly beneficial for decreasing pain and increasing mobility as well as improving quality of life.

Fellowship Square shares some exercise tips for seniors looking to move more in the name of comfort and mobility.

According to the Centers for Disease Control and Prevention (CDC), “joint friendly physical activity” can improve quality of life for those with arthritis and other chronic joint pain. It can not only reduce pain but also improve function and mood. Joint-friendly physical activity is defined as low impact, so it puts less stress on the body and also reduces seniors’ risk of injury. The website lists walking, biking, swimming, water aerobics, and dancing as a few of the best joint-friendly physical activities. Flexibility and balance exercises such as stretching, yoga, and tai chi as well as muscle-strengthening exercises like lifting weights or working with resistance bands can also be added as part of a joint-friendly fitness routine. 

Seniors should check with the doctors prior to starting a new exercise or fitness routine to receive specific advice and to ensure they don’t have any limitations or movements they should avoid based on their individual health conditions. It’s also a good idea to start slow and not get intimidated or discouraged. Some exercise is better than none so seniors can start with a few minutes each day and gradually add on to that as they build their stamina. They should stick with joint-friendly physical activities or modify other activities to ensure they are low-impact and easy on the joints. 

The CDC suggests those that are not currently active at all start with just three to five minutes two times a day and then add activity in increments of about 10 minutes, allowing enough time in between for the body to adjust to the new level before adding more. It’s very important to warm up with some simple stretches before exercises and cool down after a workout session too. This can help ensure seniors don’t strain their muscles or experience soreness after exercising. Getting a good night’s rest before a workout, fueling and hydrating the body before and after, and wearing the proper fitness attire (including comfortable, well-fitting shoes) can also help seniors get the most out of their exercise session.

Being physically active is great for helping seniors reduce their joint pain and become more comfortable in their everyday life and it can even prolong “the onset of arthritis-related disability and help people with arthritis manage other chronic conditions such as diabetes, heart disease, and obesity,” according to an article on the CDC’s website. Fellowship Square encourages seniors to move more in the name of comfort and overall health. 

As seniors age, there is a lot to consider regarding what they might pass down to their loved ones, family members, and future generations. Yes, this can include priceless family heirlooms and trust funds, but it should also include health history.

Fellowship Square shares why it’s so important for seniors to have record of, and share, their personal health history.

Whether individually or compiled as a family health history, it’s important for future generations to have accurate and detailed information about their ancestor's health history. A complete record, according to an article on the U.S. National Library of Medicine website, “includes information from three generations of relatives including children, brothers and sisters, parents, aunts and uncles, nieces and nephews, grandparents, and cousins.”

This complete record is important because families often have similar health backgrounds due to genetics, of course, but they also have similar environments and lifestyles that can lead them to experience similar health issues. According to the site, these factors can serve as “clues” to conditions that may run in the family and help healthcare professionals recognize patterns of disorders among relatives, and thus “determine whether an individual, family members or future generations may be at an increased risk of developing a particular condition.” Ultimately, according to the Centers for Disease Control and Prevention (CDC), doctors can then use these patterns and history to “develop a more complete picture of your health and your risk factors for disease.” 

An article on the CDC website states that a complete record or family history can also be instrumental in helping doctors determine which screening tests and other health interventions may be needed, and when. The article cites the example of a senior who has had breast cancer in their lifetime. This knowledge can be helpful for a doctor who then may want to have future generations from that family begin routine mammography screening earlier than usual or for someone whose grandparent or parent had cancer, knowing this might help the doctor refer a patient to receive cancer genetic counseling. 

Seniors can start by compiling their own health history through the help of their doctors. If they are so inclined, they can also start the process of encouraging other family members to compile their own for a more complete record of all the family’s history. This record can include diagnoses of medical conditions as well as things that doctors may have noted the family’s genetic makeup is at risk of as they age. It’s important to either share this information with living relatives as diagnoses are received or to make the information accessible to them upon the senior’s passing if they prefer to keep certain information private. 

For those that are tech-savvy, there are even online resources, such as the Surgeon General’s My Family Health Portrait tool that allows families to compile health history information that is easily accessible and easily sharable with their doctors. 

Fellowship Square encourages seniors and families to be open about their health issues for the benefit of each family member. In many cases, early diagnosis of some illnesses can make treatment that much less invasive and much more effective. 

As the Thanksgiving holiday approaches, a lot of emphasis is placed upon gratitude. While Thanksgiving is a wonderful time to show appreciation to others (and to oneself!), gratitude is a valuable asset to use all year round. And studies even show that having gratitude can help create happiness. Fellowship Square dives into this topic and offers advice to seniors on how to be more grateful, starting now!

While the holidays are generally a joyous time, many people also experience stress, anxiety, loneliness, sadness, and even depression during the season. But it turns out that combatting these feelings with expressions of gratitude can help people become happier. An article on the Harvard Medical School website states that when people recognize the goodness in their lives through gratitude, they start to feel more connected to something larger than themselves “— whether to other peoples, nature, or a higher power.” This in itself can help people feel less lonely. 

 “In positive psychology research, gratitude is strongly and consistently associated with greater happiness,” the article goes on to state. “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” Research also points to the fact that writing down things people are grateful for can help them become more optimistic and feel better about their lives. This study group even began to exercise more and had fewer doctor visits than the study group that focused on sources of aggravation, according to the article. So being grateful even has a positive effect on physical health!

When times are challenging and seniors are feeling hopeless or sad, it can be difficult to feel gratitude. However, there is always something to be grateful for — even if it’s something that is often taken for granted such as clean clothing, a hot meal, or waking up that day. Seniors can help cultivate gratitude in a number of ways including writing a thank you note to someone who has helped them, starting a gratitude journal and writing down things they appreciate and feel blessed for, meditating, and praying. Praying is a wonderful way for religious people to cultivate gratitude. Recalling fond memories and mentally being grateful for those positive experiences is another way to begin cultivating gratitude. 

Fellowship Square encourages seniors to choose just one of these ways to start cultivating gratitude this year… and then add on! Being grateful is a powerful antidote — good for the mind, body, and soul! Fellowship Square is grateful for its wonderful staff and residents and their caregivers and loved ones and wishes them all a very grateful Thanksgiving this year. 

According to the U.S. Food and Drug Administration, it’s especially important that seniors or their caregivers pay special attention to the elderly’s intake of medications. That’s because as people age, they are more likely to use a multitude of medicines and/or supplements — and that can lead to not only harmful side effects but also interactions and misuse. Fellowship Square offers three simple tips to help seniors and their caregivers with medication management.

Follow Doctor’s Orders —

If prescribed a medication by a trusted physician, it’s also important to heed that doctor’s advice. Meaning, taking the medication as prescribed. It’s important that seniors follow the instructions when it comes to dosing as well as how to take their medication (with food or liquids, for example). Seniors also should use only the medication prescribed to them — and not someone else. Prescriptions designed for one person’s health issues may not be suitable for another’s. According to an article on the FDA website, the Centers for Disease Control and Prevention attributes misuse of medication for 125,000 deaths every year in the United States. It’s also important to complete a prescription — for example, an antibiotic for five days should be taken all five days, even if the symptoms seem to dissipate by day three.    

Set a Reminder —

Setting a daily alarm when it’s time to take prescribed medication is a good way to help seniors keep track of whether they’ve taken their medication and to indeed remind them to take it. To help make taking daily medication a habit, seniors and their caregivers can try piggybacking it to another already well-established daily habit such as brushing their teeth in the morning or at night, or when having lunch. This is especially important for medications that can create an imbalance if skipped or doubled up on any particular day.

Use a Pillbox… but with Tech —

Pillboxes have long been a method to help seniors sort and remember to take specific pills on specific days. But today’s pillboxes have gone high-tech! Utilizing technology can help seniors remember which pills to take and when (and also to remind them when they have already taken medications so they don’t accidentally double dose). Some smart pill dispensers, such as Hero, can dispense multiple medications several times a day and even notify the user when they are running low on their pills so they can get a refill before they run out. Syncing these dispensers to seniors or their caregiver's smartphone devices can also help easily manage medications. 

Fellowship Square encourages seniors and their caregivers to check out all the smart ways to manage medications. Technology in this area has come a long way in making proper medication distribution simple and streamlined. 

November is recognized as COPD Awareness Month.

In honor of that recognition, Fellowship Square takes a closer look at what chronic obstructive pulmonary disease (COPD) is and how seniors can protect themselves from this disease.

According to the National Heart, Lung and Blood Institute, COPD is “a progressive lung disease that affects millions across the country.” The disease makes it hard for people to breathe and it gets worse over time. Some of the symptoms besides difficulty breathing are coughing with heavy mucus, wheezing, shortness of breath, and tightness of the chest. When people have COPD, less air flows in and out of the airways due to damage or inflammation of the lungs’ airways, air sacs, and walls.

While many people may associate COPD with smoking (and yes, cigarette smoking is the leading cause of this disease), the National Heart, Lung and Blood Institute reports that “up to 25 percent of people with COPD never smoked.” The Institute goes on to state that long-term exposure to other contaminants that irritate the lungs — including air pollution, chemical fumes, and dust — can also be to blame for COPD. 

COPD is actually the fourth leading cause of death in the nation and currently, 16 million people have been diagnosed with the disease. While the disease develops slowly, severe COPD can disrupt seniors from even the most basic daily activities such as walking, cooking, or performing daily hygiene habits. Most symptoms appear after the age of 40.  

While there is currently no cure, the site notes that people with COPD can improve their quality of life and breathe better with the help of an early diagnosis and proper treatment. A treatment plan can include relieving symptoms, slowing the progression of the disease, increasing exercise, and physical activity, and improving overall health. 

First and foremost, if seniors who smoke have been diagnosed with COPD, they should quit smoking. Seniors’ health care provider can help suggest programs and products to help them quit. It’s also a good idea to avoid places where other lung irritants (including secondhand smoke) are found. 

While COPD can sometimes interfere with seniors' ability to eat and enjoy mealtime, doctors can recommend eating plans that ensure they are getting enough to eat. Some people with COPD find that eating smaller meals more frequently throughout the day can be helpful as well as supplementing with vitamins. Doctors may also suggest exercises that help not only increase overall wellness but COPD patients’ ability to breathe. There are some medications that can help manage COPD along with other treatments. 

Every patient is different, so it is important that seniors who might be experiencing COPD speak with their trusted physician who knows their health history. Fellowship Square encourages seniors and their caretakers to speak up regarding any health issue they may be having because early detection is vital for many illnesses. 

Fellowship Square is a faith-based Christian community that offers its residents a variety of ways to connect with the Lord. While He is there in the best of times, He is there in the hardest of times too. Fellowship Square encourages seniors to turn to the Lord in times of illness, sadness, and loneliness to help them find comfort and solace. 

At any time in life, a connection with the lord can help restore faith and create joy and happiness. The Lord is never judgmental so no matter how long it’s been since seniors have attended mass or hit their knees to say a prayer, He is always waiting to welcome his children with open arms. Seniors who are struggling as they age with health issues or the loss of a loved one can find true healing with God.

Seniors need not even attend a mass or Bible study to reconnect with the Lord. Simply carving out some time to express gratitude to the Lord serves as a great place to start reconnecting. Seniors might find a quiet spot that brings them joy, such as their favorite comfortable chair or a favorite walking trail to begin their gratitude. Calling to mind all the wonderful things that currently exist in their lives, and thanking the Lord for these gifts, is one quick way to not only reconnect with the Lord but to begin to feel joy and happiness that sometimes can become clouded by sadness, loneliness, or sickness.   

This is an incredible practice to do first thing in the morning or at the end of each day — or both! But there is no wrong time to offer thanks and gratitude to the Lord. He is always listening. 

While many seniors may be used to handling things on their own, asking the Lord for help can be a challenge. But God wants to help solve senior's issues. He need only be asked. Seniors that have trouble asking for help might begin their prayer with thanks and then follow it up with asking God to bring them solace or improved health or to help them through a time of loss of a loved one.

It’s also important for seniors to remember the connection to the Lord that the community of church can provide. Through attending mass, getting involved in the church choir, or signing up for a Bible study, seniors that experiencing sadness or loneliness can become engaged with a new social group that can help them work through these feelings.  

Fellowship Square encourages seniors to look to the Lord, in good times and in bad. A relationship with God can help everyone find balance and happiness in their lives every day. 

It’s spooky season! And with Halloween just around the corner, with all the other fall and winter holidays to follow, it’s time to get into the holiday spirit! Halloween is a fun way to kick off the holiday season and for seniors, this is a great time to reconnect with friends and get together with family. Fellowship Square suggests some fun tips to get seniors in a “Spooktacular” mood this month.

Decorate —

Sometimes all it takes is some festive fall or Halloween décor to get seniors in the mood for a little seasonal fun. There is no shortage of Halloween-themed décor from discount stores to department stores. Thrift stores are another great place to discover some great Halloween décor finds on a budget. Beyond ghosts, skeletons, spiders, and witches, Halloween décor including pumpkins, leaves, and hues of orange, red, yellow, brown, and green can remain in place through Thanksgiving!

Go to a Pumpkin Patch or Attend a Fall Festival —

Nothing like a festival or fair to evoke the feelings of fall. There are numerous farms around the valley and the state that host events featuring pumpkin patches, produce picking, mini carnivals, and entertainment for the whole family. Don’t forget to bring some pumpkins home to carve and then roast some seeds for snacking.    

Host a “Trick or Treat” Tasting —

Love Halloween candy? Or fall-themed craft beers? Wine? Why not plan an intimate gathering with family and loved ones centered around favorite fall “treats?” Select a theme such as Halloween candy and invite guests to bring a bag of their favorite candy or a homemade version of their favorite fall dessert. Or for craft beer lovers, fall offers an incredible array of seasonal choices produced by local breweries right here in the valley. Fall wines paired with bruschetta boards and charcuterie platters are all that’s needed to host an informal wine tasting event 

Get the Grandkids Involved —

Who loves Halloween more than anybody? Kids! Halloween is a great time to spend bonding with the grandkids. Seeing the holidays through their eyes is a wonderful way to become reenergized about the fun and festivity around special occasions like Halloween. So invite them over to help make decorative ghosts (a plain white sheet, some twine, and some ping pong balls are all that’s needed to create some simple ones to hang around the entryway), carve pumpkins or bake some fall-inspired goodies and seniors will be in the “spirit” in no time!

Fellowship Square invites seniors to celebrate little moments with loved ones throughout the season. Honoring holidays doesn’t have to involve a lot of stress or fanfare. Simply being together and enjoying family and friends is what really makes any occasion special.  

It’s already the middle of October and this year the fall season is providing valley residents with some amazing weather. Fall is also an indication of all the upcoming holidays that tend to involve all kinds of treats and temptations. But with beautiful fall weather, there’s no excuse not to get outside and enjoy it with some fun physical activity to help keep those holiday temptations at bay.

Fellowship Square suggests some fall fitness tips to help seniors keep active as the hustle-bustle of the holidays approaches.

One of the best whole-body exercises and one of the easiest on the body itself is simply walking. It costs nothing and all and it can be done anywhere! Walking also offers a whole host of benefits for seniors beyond the physical health aspect. While walking can help seniors’ mobility, heart health, and more, it can also help seniors remain independent with their daily activities longer. According to the Anxiety and Depression Association, walking can also reduce stress and improve mood (as recently reported on www.USAtoday.com.) Crisp fall mornings and evenings are the perfect times to get in a good walk. An article on the Harvard Health Publishing website, recommends 150 minutes of walking per week. Remember to stretch before and after! 

Pickleball is one of the hottest sports out there right now, and it’s a great all-ages sport. Many local parks and community centers have both outdoor and indoor courts. Pickleball is similar to tennis but played on a court the size of a doubles badminton court. The rules of the game are easy to pick up, and it makes for a great social activity to do with friends, neighbors, and family. (Tip – for seniors that want to stay on their toes, invite the grandkids to play!)

Yoga is another wonderful sport that can be done inside or out, and practically anywhere with little to no equipment besides a yoga mat. Like walking, it’s a great sport for people of all ages and abilities. So even seniors just learning yoga and enjoy some incredible benefits of this practice for mind, body, and spirit. 

According to John Hopkins Medicine website, yoga helps alleviate back pain and arthritis symptoms; improves strength, balance, and flexibility; can “reduce levels of stress and body-wide inflammation, contributing to healthier hearts;” boosts moods; and improves sleep. Yoga studios abound and many offer pop-up style classes at outdoor venues around the valley so now is a great time to take advantage of those (sometimes free!) opportunities to get a little taste of the yoga experience. Seniors needn’t even join a class — some quick research can lead one to some great online tutorials. So grab a yoga mat, head outside, and take in a little Zen this fall!

As the holiday season approaches, staying fit and active is essential for seniors’ physical health as well as their mental state of mind. Physical activity is great for both body and mind, and it can even help seniors resist the temptation of too many holiday treats. Fellowship Square encourages seniors to take advantage of this beautiful weather and get outdoors to enjoy some fall fitness!

Mental health is a topic that requires increased attention in today’s world. Unfortunately, seniors are not exempt from mental illness. Fellowship Square takes an in-depth look at how seniors, and their caregivers, can advocate for their mental health, which the National Institute of Mental Health defines as “emotional, psychological, and social well-being.”

The report The State of Mental Health and Aging in America by the Centers for Disease Control and Prevention (CDC) and National Association of Chronic Disease Directors (NACDD) notes an estimated 20 percent of people 55 years of age and older experience some type of mental health concern. Some of the most common conditions include anxiety, severe cognitive impairment, and mood disorders like depression and bipolar disorder. 

Furthermore, suicide is reported at an alarming rate among seniors as a result of mental health issues. The suicide rate among men 85 years of age and older is 45.23 per 100,000, compared to the overall rate of 11.01 per 100,000 for all ages. The study also notes that many adults 65 years of age and older report that they “rarely” or “never” receive the social and emotional support they need to manage their mental health. But social support is actually key in helping to reduce mental health issues among seniors.

The report defines the functions that social support provides — emotional support (such as sharing problems or simply venting emotions), informational support (such as offering guidance or advice), and instrumental support (such as giving a senior a ride or helping with the upkeep of their home). These small efforts by family, loved ones, friends, and neighbors can make a great deal of difference in the lives of seniors who may be experiencing mental health issues such as depression

In fact, the National Institute of Mental Health website states that the “impact of depression on health in older adults can be severe: much research has reported that depression is associated with worse health in people with conditions like heart disease, diabetes, and stroke.” The site goes on to report that depression can make the treatment of these conditions more complicated, including making it more challenging for those experiencing depression to care for themselves or to seek the treatment they need. 

The organization notes the following warning signs may be an indication of a mental health issue:

• Noticeable changes in mood, energy level, or appetite

• Difficulty sleeping or sleeping too much

• Difficulty concentrating

• Feeling stressed

• Increased worry

• Anger, irritability, or aggressiveness

• Ongoing headaches, digestive issues, or pain

• Thoughts or behaviors that interfere with work, family, or social life

• Suicidal thoughts, or unusual thinking or behaviors that concern others

Fellowship Square advises seniors or their caregivers to pay attention to how they are feeling or acting, particularly if these feelings or actions seem unusual or out of character. It’s important that seniors get the proper care for any mental health concerns as soon as possible.

It’s officially autumn! And while the weather may not seem like it yet, fall activities abound and pumpkin spice is… well, everywhere! So it’s time to celebrate the season!

Fellowship Square offers its residents and seniors fun ideas for the fall season.

Check out a Pumpkin Patch or Fall Festival —

After a hot summer, valley residents are always excited to celebrate the cooler weather! And luckily, there is an abundance of pumpkin patches and fall events designed for the whole family to enjoy. While many pumpkin patches and Halloween-related events begin in October, there are lots of fall-inspired events already underway! 

Take a Road Trip —

One of the most beautiful ways to enjoy the autumn season is to check out the changing leaves. Northern Arizona is a wonderful place to view a vibrant array of fall colors in the trees. Flagstaff, Sedona, Prescott, and other little towns throughout Northern Arizona are great places to check out beautiful foliage while also enjoying a little road trip getaway (and really feeling that fall weather!).  

Bake Some Goodies —

Pumpkin and apple are the flavors of fall — and they make great (and healthy!) desserts! Why not get into the kitchen and make some pumpkin muffins or baked apple chips? Of course, who could refuse a pumpkin or apple pie? Baking with the produce that is in season is a great way to ring in autumn! 

Get Outdoors —

The middle of the day in Phoenix still feels a lot like summer, but those early mornings and evenings are starting to summon fall! So early risers can enjoy a sunrise walk with a hint of fall coolness in the air. And when the sun goes down, things start to cool down too. So seniors that have been spending much of the summer indoors to avoid the extreme heat can get outdoors again!

Take to the Water —

Another great way to spend a fall day is out on the lake trying to catch some fish! Even without the rod and reels, a boat ride around a local lake is a relaxing way to take in the cooler weather and enjoy the beautiful surroundings of Arizona’s urban and rural lakes. 

Get Crafty —

Artistic types can take advantage of the change in season to create a beautiful fall-inspired centerpiece for the kitchen table or a door wreath that can be enjoyed through Thanksgiving. Using the colors of the fall season — warm oranges, reds, yellows, greens, and browns, seniors can create something stunning to brighten up their home while evoking the feelings of fall.

Fellowship Square encourages seniors to welcome in the fall season and to enjoy all the fun activities and events that take place in autumn. 

Falls Prevention Awareness Week, recognized from September 20 through 24 this year (with Falls Prevention Day occurring on Wednesday, September 22), is a campaign designed to help bring awareness to preventing falls. While many may think that falling is a natural part of aging, the National Council on Aging states falls can be prevented.

Fellowship Square delves further into the topic of fall prevention.

The good news is that falls don’t have to be a regular part of seniors’ everyday lives. According to the National Council on Aging (NCOA) website, “You can prevent falls by doing the right exercises, making your home safer, getting regular health checkups, and more.”

Currently, statistics find that one in four Americans aged 65 and older experiences a fall each year, and the financial toll of this is expected to reach over $100 billion by 2030 according to the NCOA. The CDC reports that falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults. Falls result in more than 3 million injuries that are treated in emergency facilities each year with more than 800,000 resulting in hospitalizations. 

There are some simple steps seniors can take to help prevent falls. First and foremost, the Mayo Clinic suggests seniors who are experiencing frequent falls talk with their health care provider. Falls can sometimes be a result of medications the senior is taking that could have side effects such as dizziness, joint pain, muscle strength, and eye or ear conditions.

Like the NCOA, the Mayo Clinic advises seniors to stay physically active in order to prevent falls. Gentle exercises like walking and tai chi are beneficial for reducing the risk of falls by improving strength, balance, coordination, and flexibility.

It’s also important to set the stage for safe passage at home. Clear the clutter, install handrails or a bath seat in the shower or tub and use a non-slip bathmat, and add lighting in dimmer parts of the home such as hallways. It’s also a good idea for seniors to keep a light by their bed and to ensure access to lighting is easy — a flip switch at arm’s reach rather than a pull cord, for example.  

Securing loose rugs and organizing electrical cords so they don’t create a trip hazard is another good tip to help prevent falls. But trip hazards can also come as a result of the shoes that seniors are wearing. So it might be time to invest in a pair that not only fits properly but has a non-slip sole. The bonus of sensible shoes is that they can help reduce joint pain!

In honor of Falls Prevention Week, Fellowship Square encourages seniors and their loved ones to assess their living conditions and their health status to help avoid injury due to a fall that might have been preventable. 

September has been designated as World Alzheimer’s Month by Alzheimer’s Disease International, which launches an international campaign every year to help bring awareness to this disease. September 2021 is the 10^th anniversary of this global awareness campaign.

In honor of this Fellowship Square shares the following information about Alzheimer’s Disease.

In part, Alzheimer’s Disease International created this awareness campaign to also help challenge the stigma that persists around dementia. According to the organization’s website, “this year’s campaign will shine a light on the warning signs of dementia, encouraging people to seek out information, advice and, support, as well as contacting the Alzheimer’s or dementia association in their country.” Through education and awareness, people can begin to reverse the stigma. The organization’s campaign theme “Know Dementia, Know Alzheimer’s” calls on people to make an effort to help, in a small or big way.

According to the Alzheimer’s Association website, there are multiple early signs and symptoms of Alzheimer’s. The site states the following signs should not be ignored.

If seniors (or their loved ones) start recognizing any of these or a combination of these symptoms, they should see their physician right away:

• Memory loss that disrupts daily life (this does not include age-related change such as forgetting someone’s name or an appointment but remember it later)

• Challenges in planning or solving problems such as difficulty following a familiar recipe or keeping track of monthly bills (this does not include an occasional error when managing finances or household bills)

• Difficulty completing familiar tasks such as driving to a familiar location or making a grocery list (this does not include occasionally needing help with a task like using settings on the microwave or recording a television show)

• Confusion of time or place such as losing track of the passage of time or forgetting how they got somewhere (this doesn’t include getting briefly confused about what day of the week it is, then remembering it later)

There are multiple other symptoms that seniors and their caregivers should be aware of such as if they start forgetting simple names of things like a watch, decreased attention to daily hygiene, misplacing things often or putting things in odd places, and withdrawing from work or social activities they once enjoyed. 

The Alzheimer’s Association, which is the largest nonprofit funder of Alzheimer’s research, believes early detection is key in helping to best treat and ultimately cure this disease. The organization aims to one day have Alzheimer’s diagnoses before symptoms start to better target the disease in its earliest stages and prior to any mental decline or irreversible brain damage occurs. To do so, the organization funds research for advances such as biomarkers for earlier detection, brain imaging and neuroimaging, genetic risk profiling, and blood and urine test detection. 

In honor of World Alzheimer’s Month anyone can get involved in accomplishing these goals by helping to raise awareness, making a donation towards further research, education programs, and worldwide research initiatives. Fellowship Square invites seniors and their caregivers to pay close attention to any memory or behavior changes and to speak with their health care professional if they have any concerns related to dementia or Alzheimer’s Disease.

September is Healthy Aging Month! In recognition of that designation, Fellowship Square offers seniors the following tips to help them stay healthy and happy as they enjoy their golden years.

Nutrition is really at the root of prolonging one’s life and aging healthfully. What people put into their bodies throughout their lifetime can greatly impact their health — in good and not-so-good ways. So nutrition is important to consider! Food is the best medicine and as such, there are certain “prescriptions” that are most effective for certain things. 

Produce —

Most everyone has heard it all their lives “eat those fruits and veggies!” Eating a rainbow of produce is great for the entire body, but it’s also a secret to youthful glowing skin! So before reaching for that wrinkle cream, reach for an orange! Vitamin C, found in foods like oranges and other citrus, strawberries and blueberries, kiwi, bell peppers, and broccoli, is an amazing nutrient for skin repair. It actually can help the body produce collagen, regenerate skin cells, reduce wrinkles, and combat skin damage from too much time spent in the sun. 

Nuts —

A handful of nuts can be an easy and delicious way to maintain heart health. Studies have shown that specific nuts, such as walnuts, are key to helping to lower total cholesterol (particularly the “bad cholesterol” LDL). They are also credited for helping to maintain healthy blood pressure and prolong cognitive health, both vital as people age.

Vitamin D —

Vitamin D is another super nutrient that can help boost moods as well as keep bones and teeth strong as healthy as people age. Vitamin D can also support immune, brain, and nervous system health, lung function, and cardiovascular health too! Vitamin D can be obtained through oily fish such as salmon or mackerel, egg yolks, and fortified foods or dairy.

Fish and Seafood —

Specific types of wild fish and seafood are credited for helping brain development and mental health, immunity, and reducing the risk of heart disease, depression, and dementia. Seafood also contains anti-inflammatory properties and is high in omega-3 fatty acids, which can help prevent heart disease and stroke, rheumatoid arthritis and may even help protect against cancer and other diseases.

In addition to enjoying a healthy diet rich in delicious whole foods, staying active is another secret key to healthy aging. According to the Academy of Nutrition and Dietetics, “Balancing physical activity and a healthful diet is the best recipe for health and fitness.” The organization recommends physical activity for at least 30 minutes every day. Brisk walking is a great way to get started and enjoy some time outdoors too. Seniors should always speak with their healthcare provider before starting a new fitness routine. 

Fellowship Square wants its residents and all seniors to enjoy a happy healthy life long into their golden years. In order to do so, it’s all about eating right and moving the body. These two simple keys can be fun and delicious ways to age healthfully well into the future.

In today’s high-tech world, some seniors may feel the gap between the generations, especially when it comes to their grandchildren. However, multi-generational relationships are so important within families and the grandparent-grandparent relationship is a special one that can be so beneficial for both parties. Fellowship Square offers seniors some easy ways to connect with their grandchildren.

Spend Some Time Together —

The first and most basic step to forming a new bond with a grandchild is to spend some time with them! Get to know about them — their likes and dislikes, their hobbies and interests. A brief phone call can be the beginning of getting to know them on a more familiar basis, and with every call or visit, the time spent together will naturally begin to feel more familiar and comfortable.

Support Their Interests —

Maybe the grandkids like video games, soccer, or baking. Why not join them in a game of Mario Kart, go cheer them on at their next soccer game, or get into the kitchen together and share some time-honored family recipes. The more they see that their grandparents are interested in what they’re doing, the more they’ll want them to be there to see and experience these things with them. 

Create a Tradition or Start a New Hobby Together —

Consider something both grandchild and grandparent enjoys — that can become their “thing.” For example, grandparents and grandkids can bond by going on “adventures” like hiking or visiting museums, zoos, and aquariums during their time together. Consider doing crafts together, volunteering at a local shelter for those in need or pets, or baking cookies to deliver to neighbors. Or select a book to read together and then spend some time together discussing it like a one-on-one book club just for grandparent and grandchild! Photography, painting, and other artistic hobbies are also fun for all ages and a good way to start connecting with grandchildren.

Be the Teacher… and the Student —

A powerful connection can be formed in any relationship by becoming both the student and the teacher. Grandparents can share so much wisdom, life experience, and family history with their grandchildren. In return, grandchildren can help their grandparents stay up to date with technology and the way the world is changing every day. Being open to learning from one another and having a desire to share knowledge with one another can be a wonderful way to connect.

Fellowship Square encourages seniors to reach out to their grandchildren and start forming new bonds today. These are the relationships that can brighten every day and bring joyful memories over the years.

Many Christian and religious followers have lived a devout life, attended mass, and prayed… yet as they reach their senior years, they have still never read the bible. Fellowship Square encourages seniors in retirement who might find themselves with more time on their hands than before to explore the Good Book. Here are a few tips to get started — just think of it as a “Reading the Bible 101.”

Don’t Rush It —

Regardless of which version of the bible seniors choose to read, they shouldn’t feel any pressure to read the bible cover to cover or by a certain “deadline.” The bible is meant to educate, inspire and encourage (as God would have it), so don’t stress about completing this undertaking. In fact, it’s important to slow down and take one’s time reading each scripture for the messages to be fully comprehended and applicable in today’s world. After all, the biggest reward of reading the bible is the takeaways that seniors can use in everyday life to help see them through challenges, loss, and struggles (as well as the joys!). 

Break it Down —

Much like slowing it down, it’s also a good idea to break it down when embarking on reading the bible. Taking in smaller, bite-sized chunks may be easier to “digest” than trying to get through larger sections in a short amount of time. In between readings, seniors should take some time to think through and contemplate what they have read and how they can use these readings to make positive changes in their lives — and the lives of those around them.

Use Helpful Resources —

The bible can be a complex read, and seniors may find themselves wanting to delve deeper into specific scriptures or searching for further explanations of the readings. The good news is there are a multitude of helpful guides and handbooks to help readers interpret the words of the Lord. 

Form a Bible Book Club or Join a Bible Study —

Discussing scripture is another great way to help seniors interpret the bible as well as to bond with others. Social seniors could create a book club for reading the bible, which is also a good way to motivate oneself and others to read the bible due to the accountability aspect. Joining a bible study is another great way to discuss scripture and hear other’s opinions and take on the readings. 

Most importantly, reading the bible should be an enjoyable part of a senior’s day and life. So build in some reading time into every day. Create a cozy reading nook complete with a comfortable chair or couch, a soft blanket, a good reading light, and a table for a cup of tea and reading snacks! Fellowship Square invites seniors to find love, peace, solace, comfort, and happiness within the pages of their bible. 

Believe it or not, Phoenicians are in the last stretch of summer. While the temperatures may have people believing it’s summer well into October, the season will officially be over in a matter of weeks. So there’s no time like the present to enjoy the lazy days of summer spent poolside with family, friends, neighbors, and loved ones. With that in mind, Fellowship Square offers easy summer BBQ ideas for seniors:

Keep it Simple —

From start to finish, a summer BBQ should be no-fuss, no-muss. That includes an intimate guest list, easy dishes, and casual entertainment. Consider pre-making items to set out for guests to help themselves to when they’re ready or even hosting a potluck party so everyone can bring a little something to contribute to the BBQ buffet.

Fire up the Grill —

What summer BBQ is complete without mouthwatering grilled meats? For ease and convenience, select items such as hot dogs, pre-made burger patties, prepared chicken, and veggie skewers (check the meat case at the grocery store for these!) or pre-marinated meats to cut down on prep time. 

Boards Aren’t Boring! —

A charcuterie platter is an elegant way to present a variety of items like meats, cheeses, nuts, breads, and crackers, olives, dried fruits, mustards, and jams. And they’re surprisingly easy to put together. Get creative with a selection of two or three meats (such as salami, prosciutto, and soppressata for example), cheeses (a combination of hard and softer varieties such as white cheddar, swiss, and apricot stilton, perhaps), and placement of the other ingredients to make the board colorful and enticing! 

Pair it Right —

A refreshing glass of lemonade or ice-cold beer are great summertime sips to have on hand. Consider pre-making a pitcher of sangria or another signature cocktail that guests can pour themselves upon arrival. Both red and white wines also complement grilled and BBQ meats so wine-loving hosts can do some research on a bottle that would pair well with their menu. Of course, any poolside or outdoor BBQ during an Arizona summer requires plenty of water to keep guests cool and hydrated. 

Summer is for chillin’ — so there’s no reason to stress about hosting an easy-going grillin’ get-together. Fellowship Square encourages seniors to keep it simple and have fun! After all, that’s what the summer season is all about! 

August is deemed National Immunization Awareness Month to raise awareness for the importance of vaccination for people of all ages.

While children often receive a routine schedule of vaccinations, adults and seniors may not realize that some childhood vaccines wear off over time and that other vaccines are important depending on individual’s age, job, travel, or health conditions, according to the Centers for Disease Control and Prevention (CDC). In recognition of this time of awareness, Fellowship Square delves into the important topic of vaccinations for seniors.

First and foremost, individual seniors should seek professional opinion and advice from their trusted physician. Since everybody is unique and their health issues may determine how the senior is treated and/or immunized. 

The CDC however says that “all adults need immunizations to help them prevent getting and spreading serious diseases that could result in poor health, missed work, medical bills, and not being to care for family.” The site goes on to says that all adults should receive the seasonal flu (influenza) vaccine every year and notes this vaccine is “especially important for people with chronic health conditions, pregnant women and older adults.” 

This shot is key to the health of seniors because as people age, their immune systems weaken over time, leaving them more susceptible to certain diseases. The CDC notes that “over 60 percent of seasonal flu-related hospitalizations occur in people 65 years and older.”

CDC also recommends adults that did not receive a Tdap vaccine as a child, get one as an adult. This immunization protects again pertussis (whopping cough). Following this, they should receive a Td (tetanus, diphtheria) or Tdap booster every 10 years. 

Specifically for the 50 and older crowd, the CDC recommends the Zoster vaccine, “which protects against shingles and the complications from the disease (recommended for healthy adults 50 years and older); Pneumococcal polysaccharide vaccine (PPSV23), which protects against serious pneumococcal disease, including meningitis and bloodstream infections (recommended for all adults 65 years or older, and for adults younger than 65 years who have certain health conditions) and Pneumococcal conjugate vaccine (PCV13), which protects against serious pneumococcal disease and pneumonia (recommended for all adults with a condition that weakens the immune system, cerebrospinal fluid leak, or cochlear implant).”

The organization also advises people aged 65 and older to receive their COVID-19 vaccine since the risk of severe illness from COVID-19 increases with age, according to the site. These vaccines are widely available now so seniors can ask their physician about receiving at their doctor’s office, and locations such as grocery store pharmacies are administering them as well to make getting it quick and convenient.

Seniors should maintain vigilant about their health as they age so they can fully enjoy their Golden Years. It’s essential that seniors have a consultation with their physician about which immunizations they should and should not receive, as every person’s health history and current health conditions can determine their vaccination plan. 

Staying busy and keeping one’s mind engaged are great ways to maintain health and overall wellbeing into seniors’ Golden Years. While some seniors may enjoy the leisurely pace of the retired life, others may find themselves unsure of what to do with all their free time.

Fellowship Square suggests seniors fill their time with a new hobby and budget-friendly activities.

Maintaining a Garden —

There is something soothing about getting one’s hands dirty! From maintaining a beautiful flower garden to planting produce, a garden is a great activity that requires some TLC and a “green thumb.” Those that enjoy the outdoors might find a raised box garden or a wall garden to be a good place to start, but a simple herb garden can even be maintained indoors (and might be easier on delicate plants versus the intense heat of the Arizona sun in the summertime). Do some research about what to plant with the seasons or speak to an expert at a local nursery for their advice on how to get started.

Crafting —

There are endless ways to craft! From wooden signs to macrame to resin work and jewelry making, there is no limit to the ways that seniors can fill their days (and nights, and so on!) engaged in a craft. Seniors might enjoy a social workshop or class, or there is also a myriad of craft kits at local craft stores. Online tutorials can help seniors get started with nearly any craft known to man!

Photography and Painting —

Photography and painting are two great hobbies for artistic seniors, and both can be done with a group or solo. With the advanced technology of smartphone cameras, beginners can even start snapping away with equipment they likely already have in their pocket or purse. Painting is another great hobby like photography that requires a keen eye, patience, and artistic flair. There is no right or wrong way to paint or take photographs, so these are very liberating and relaxing hobbies.

Knitting or Crocheting —

For those that seek a hobby where, like art and crafting, there is an end product involved, consider knitting and crocheting. From baby blankets and scarves to more complex sweaters and other clothing and accessories, knitting and crocheting requires keen attention to detail, but it can also be done while sitting and enjoying some music or television for background noise. 

Gaming —

Let’s play! Games are ideal for those that like to be social and meet new people and have a competitive side. From a friendly game of one-on-one basketball or doubles pickleball to poker night with the whole gang, “gamers” have so many options. Grandparents may even find playing video games to be a great way to connect to their grandchildren and younger family members. Many online games can be played “together” while each player is in the comfort of their own home.

Hiking —

Arizona is rich with trails for walking, hiking, and biking — so get to it! Hiking is great exercise for the whole body and there are trails all over that are designed for all skill levels, so novice hiking seniors can start with easier paths and work their way up to more difficult treks. Depending on their physical ability, hiking sticks can be handy to have while enjoying this hobby and proper hiking shoes will make hiking a lot more comfortable!

Going Back in Time —

History buffs could consider museum hopping to be not only enjoyable but widely educational. No need to limit themselves to just museums, however. Arizona is rich with national parks and monuments that can give seniors a glimpse into the past. Hitting up the history section of the library or the local bookstore can provide hours upon hours of historical entertainment on the cheap, and reading is a great way to keep the mind stimulated too!

Cooking and Baking —

Seniors that like spending time in the kitchen might start experimenting with new recipes, making food inspired by worldly cultures, or creating new recipes. Making goodies for loved ones’ special occasions is a wonderful way to share this talent-turned hobby.

Fellowship Square encourages its residents and all seniors to take advantage of their Golden Years with a new hobby that stimulates and engages their minds, bodies, and souls.

Just like with every muscle and organ in the body, the eyes need to be given proper care to ensure their health. Especially as people age, certain eye issues, and even vision loss can become a problem.

Fellowship Square offers seniors tips for maintaining eye health as they age.

According to the American Optometric Association (AOA), adults may begin to have problems seeing clearly at close distances, particularly when reading or working on the computer, in their early to mid-40s. While this change, or loss, in vision is the most common age-related eye issue, changes in near vision generally stop around age 60. However, as people age, their risk for developing eye and vision problems increase.

According to AARP, some of the most common eye issues after the age of 40 include dry eye (due to the fact that tear production begins to decrease), glaucoma (which is the leading cause of blindness in those over the age of 60), macular degeneration (more on this below), cataracts (which can result in blurred or cloudy vision), detached retina and more.  

Warning signs could appear in the way of the following symptoms — fluctuating vision; seeing floaters or flashes of light; loss of side vision and seeing distorted images. These symptoms could be a sign of something more serious going on such as age-related macular degeneration. 

 “The disease affects the macula, which is the part of your retina that is responsible for central vision,” according to the AOA. “The disease causes a blind spot in the middle of your field of vision.” 

Due to this and other diseases, the AOA recommends regular eye exams because early diagnosis and treatment of eye diseases can help seniors preserve good vision throughout their lifetime. A routine eye exam is also important because during the exam, other health issues such as high blood pressure and diabetes can oftentimes get detected during the exam.

In addition to regular eye exams, the Centers for Disease Control and Prevention (CDC) recommends other ways to protect one’s vision including maintaining a healthy weight; knowing one’s family eye health history; wearing sunglasses that block out 99 percent to 100 percent of UV-A and UV-B radiation from the sun’s rays; quitting smoking and eating a healthy diet rich in leafy greens such as spinach or kale. Other nutrients important for eye health include vitamin A and C, lutein and zeaxanthin, omega 3 fish oil, vitamin E, and zinc, which can be found in wild fish, nuts, beans, eggs, and fruits and vegetables.

 “If you spend a lot of time focusing on one thing, such as a computer screen, your eyes can get tired,” the CDC reports, adding, “Try the 20-20-20 rule to reduce eye strain: every 20 minutes look away about 20 feet in front of you for 20 seconds.”

Fellowship Square encourages seniors to preserve their eye health with regular exams and proper care. After all, good vision is an important part of one’s overall well-being. 

While most states have resumed usual activities and protocols, particularly for those that are fully vaccinated, many seniors may not be ready to travel this summer. The good news is that there is plenty of fun to be had without leaving town! Fellowship Square offers the following ideas for seniors to enjoy a “getaway” without leaving town.

Explore a Different Area of Town —

Take a “trip” to another area of town to discover museums and activities that aren’t a part of a typical day. Spend a day antiquing or checking out locally-owned boutiques or explore an aquarium. 

Get Sporty —

Though the weather outside is frightful(ly hot!), there are lots of indoor activities that seniors can partake in! Seek out an indoor basketball court or pickleball court, or check out a place like TopGolf, which offers climate-controlled putting bays. Or take a yoga class or other fitness class. Many local boutique gyms and fitness centers host “pop-up” events around the valley — so pick a favorite fitness activity and check out where it can be done for free!

Take Some “Me Time” —

Why not take a day to get pampered? From a soothing massage and facial to getting hair and nails done, seniors can — and should — spoil themselves every now and then! Or spend the day at home doing some self-care.  

Dine Out —

Food enthusiasts could do some research on some new restaurants in town and set out on a “dining tour” of the valley. Check out a hot new brunch spot or seek out a spot with eclectic cuisine. Or have a progressive dining experience — enjoy an appetizer at one restaurant, then a main entrée at another… and don’t forget a final stop for dessert!

Relax Poolside —

Is there anything more quintessentially summertime than lounging in and around the pool? Not in Arizona, there isn’t! Why not spend a day relaxing by the pool with a good book and a pitcher of lemonade (or sangria)? Don’t forget a wide-brimmed hat and sunglasses!

Host a Tasting —

Gather some friends and host a fun evening of tasting… whether it's wine and cheese pairings or a sampling of various desserts, a tasting can be a great excuse to get together with friends and loved ones over some delicious bites and great company!

Any day is a great day for a staycation. Seniors should take every opportunity they can to fully embrace and enjoy their Golden Years. Fellowship Square encourages seniors to take some time this summer to do some of their favorite activities at home or around town.

As the heat of the summer drags on, it’s important to keep sun safety in mind. (Though in a sunshine state like Arizona, sun safety is really a year-round commitment!) July also happens to be UV Safety Awareness Month.

Fellowship Square offers seniors the following sun safety tips. 

According to the American Cancer Society, “most skin cancers are caused by too much exposure to ultraviolet (UV) rays.” This can come in many forms, so the sun is not the only one to blame! UV exposure can come from indoor tanning beds and sun lamps, and “people who get a lot of exposure to UV rays are at greater risk for skin cancer.”

It’s important for seniors to realize that the strength of the sun’s UV rays reaching the ground can vary based on a number of factors. For example, UV rays are strongest in the middle of the day, between 10:00 a.m. and 4:00 p.m., and UV rays are also strongest during spring and summer months. Seniors should take precautions when they’re in the sun during these times and dates, avoid it during these peak times, stay in shady areas and wear sun-protective clothing (hats, sunglasses, long sleeves, and pants). 

Wearing sunscreen is also another important aspect of sun safety, and in fact can help prevent “photoaging,” which is more of the cause of wrinkles, fine lines, and skin pigmentation or discoloration than age! In fact, the Skin Cancer Foundation, “Responsible for 90 percent of visible changes to the skin, photoaging is a direct result of cumulative sun damage you’ve been exposed to throughout your life.” 

Seniors might consider sunscreen the actual “bottle of youth” that so many seem to search for — and apply sunscreen generously and often. The Skin Cancer Foundation also reports that more than half of skin cancer-related deaths happen to people over the age of 65. 

Most people don’t think about putting on sunscreen for a quick trip to the grocery store, an early morning walk, or a few minutes spent outside chatting with a neighbor. However, damage to skin by UV rays can occur in just 15 minutes! Especially in a sunny area like Arizona, people should apply sunscreen every day as part of their usual routine. Consider an everyday lotion that contains an SPF such as Aveeno Protect + Hydrate Sunscreen with SPF 60.

Speaking of SPF, numbers matter! And while higher SPF numbers do mean more protection, the higher the number the smaller the difference becomes. The American Cancer Society explains it like this “SPF 15 sunscreens filter out about 93 percent of UVB rays, while SPF 30 sunscreens filter out about 97 percent, SPF 50 sunscreens about 98 percent, and SPF 100 about 99 percent.” 

According to the Centers for Disease Control and Prevention, only about 15 percent of older adults use all five kinds of sun protection (including staying in the shade, using sunscreen, wearing a wide-brimmed hat, wearing clothing to the ankles, and wearing a long-sleeved shirt). And nearly 18 percent of older adults (and 15 percent of sun-sensitive older adults) said they didn’t use any kind of sun protection regularly. An article the CDC’s website states that improved use of sun protection and reduced sunburns “among older adults would likely help to reduce skin cancer risk in later decades of life.”

Fellowship Square encourages seniors to make sun safety a priority — starting now! There is no better time than during UV Safety Awareness Month to commit to protecting one’s self from the sun and reducing the risk of skin cancer. 

As seniors age, they have the opportunity to enjoy the Golden Years of retirement and create wonderful memories. But with age also comes the pain of illness, the grief of losing loved ones, and other hardships that may even challenge senior's faith and belief systems. During difficult times, Fellowship Square encourages seniors, and people of all ages, to seek comfort in the Lord. Through prayer, attending mass, or reading scripture, seniors may find the strength and inspiration they need to get through long or lonely days.

Fellowship Square offers the following scripture to help seniors find comfort:

Psalm 46:1-3 reads: “God is our refuge and strength, an ever-present help in trouble. Therefore we will not fear, though the earth give way and the mountains fall into the heart of the sea, though its waters roar and foam and the mountains quake with their surging.”

This verse can be a powerful reminder that God is always there for those in need, and he does not want his children to live in fear particularly in times of trouble.

Isaiah 26: 3-4 states, “Those of steadfast mind you keep in peace — because they trust in you. Trust in the Lord forever, for in the Lord God you have an everlasting rock.”

This is an important scripture for those that are starting to lose faith or feel disconnected from the Lord during difficult times. Those that begin to ask, “why me?” may find comfort and strength in believing in what the Lord has planned, even during times that may test seniors’ faith. Trusting in the Lord and seeing him as an “everlasting rock” – a solid and never-ending source of strength may help seniors seek solace in him during hard times.

Those that are experiencing illness or pain in their aging process may find strength in the fact that even in old age, God is there. Isaiah 46:4 reads, “And I will still be carrying you when you are old. Your hair will turn gray, and I will still carry you. I made you, and I will carry you to safety.”

Those that may be feeling sad or alone as they age can remember that God is with them and will continue to be with them throughout life on earth — and beyond. Seniors should find encouragement in the fact that God has promised to bring them to safety.

The bible also reminds seniors that even in their difficult times when they are “stumbling,” God will not let them fall. Those that feel they are faltering need only reach out to God for strength. Psalm 37:24 states: “Though he stumble, he will not fall, for the Lord upholds Him with His hand.”

Fellowship Square encourages seniors that are struggling with hardships to reach out — to God, to loved ones, or to neighbors and friends for the comfort and strength they need to continue. It’s important to remember that even when times feel lonely or hard, God is still there and always there.

Sunday, June 20 is Father’s Day — a day to honor and celebrate the patriarchs that do so much for families big and small. For seniors that don’t get to see their families very often, this can be a special time to reunite. But most Dads may agree, the fanfare doesn’t have to be huge.

Fellowship Square offers some fun and simple ways to recognize Dad this Father’s Day.

Tee Off —

Even golf die-hards may want to schedule an extra-early tee time due to this intense heat! A round of golf, a game of putt-putt with the whole family (check out an indoor glow golf center to avoid the heat!) or Top Golf (which features climate-controlled bays with fans and fun indoor areas too) are all great options for Dads that love a good day on the greens.

Catch a Flick —

Is Dad a movie buff? Why not enjoy a movie, some popcorn, and an ice-cold beer in a nice cool theater! Or bring the theater experience home by streaming a new release, preparing some movie snacks, turning down the lights, and cozying up!

Grill and Chill —

Dads are generally the kings of the grill. But consider giving Dad a break from the task and instead fire up a great BBQ in his honor (that he doesn’t have to make!). Lots of local restaurants have great take-out packages designed for Father’s Day — or take control of the grill and make Dad’s favorite meal. After all, a homemade meal is always appreciated. Then let Dad lounge poolside with a cold beverage. 

Attend Mass Together —

Enjoying religion together is such a great way for families to bond. Spiritual seniors will appreciate attending mass (whether in person or via a virtual format) with their loved ones this Father’s Day. If mass isn’t an option, simply bowing together in prayer is a special way to recognize Dad — and God the Father.

Check Out a Museum —

From art to history to space (and beyond!), there are a multitude of museums in the valley each with its own unique theme. Dads that love to stimulate their minds may enjoy a family trip to a museum to learn something new this Father’s Day.

Simply spending time with family and loved ones might be senior Dads’ favorite way to enjoy Father’s Day. So remember, there is nothing wrong with keeping the festivities intimate and simple. Fellowship Square wishes all the dads out there a very memorable Father’s Day.

Many seniors in their golden years of their lives — after they’ve retired and have more free time — look for new hobbies and activities to enjoy. Volunteering is one way to fill the days and there are so many more benefits of charitable efforts!

Fellowship Square offers the following tips for seniors looking for volunteer opportunities and shares some incredible benefits of community give back.

Giving back and volunteering are great ways to create purpose in a senior’s life. Oftentimes, seniors that don’t have family living nearby or who have lost their significant other long for purpose in their later years. Volunteering provides a wonderful sense of purpose while also helping others. Fulfilling a purpose while also helping others? Win win! 

Whether donating money, resources, time, or a skill, supporting a cause is a great way to impact people in the community. Seniors that wish to volunteer should consider their talents and interests — and put those things to work. For example, those that knit, crochet, or sew can make baby blankets, infant beanies, or teddy bears for hospitals or shelters, while those with a green thumb might lend their expertise to a local community garden. Seniors with talents like singing or playing an instrument could be of great service to a community performing arts studio.

There needn’t be any pressure to offer a special skill in order to help out the local community or get involved. Consider volunteering at a hospital or hospice center to visit patients or at a pet shelter to help care for pets awaiting their forever homes. Those that love the great outdoors might consider a volunteer program at a national park or rec center, and those that enjoy reading might find a local library to be a great place to spend some charitable time. Seniors that miss their grandchildren may also find volunteer opportunities with a local Boys and Girls Club, scout group, or other youth group in need of some helping hands. 

Volunteering is a great way for seniors to help others and fill up their free time, but it’s also a great way to help expand their social network and create opportunities to meet new people. Volunteering can even be good for one’s health! 

Volunteering has been proven to reduce the risk of depression, and studies show that people who volunteer even have a lower mortality rate than those that don’t. It has even been linked to lessening symptoms of chronic pain and heart disease. Most importantly, perhaps, according to a study in Social Science and Medicine, when researchers at the London School of Economics examined the link between volunteering and the measures of happiness, they found that “the more people volunteered, the happier they were.” 

And couldn’t everyone use a little more happiness in their lives? Fellowship Square encourages seniors to seek out ways to volunteer or give back that are meaningful and enjoyable to them — for the sake of their health and their happiness!

Now that the weather is really heating up, it’s time to cool down! Despite the rising temperatures, seniors can get a great workout — without “overheating” — by doing some water fitness! The swimming pool is a refreshing place to turn up the dial on physical fitness.

Fellowship Square shares some of the benefits of swimming for seniors and tips on getting started with a water workout.

Swimming Slows the Process of Aging — A recent article on Swimming World Magazine’s website revealed that one of the “hidden benefits” of regular swimming is that it “can delay the effects of aging by reducing blood pressure, increasing muscle mass, improving oxygen and blood flow to the brain, and increasing cardiovascular health.” 

Swimming is Easy on the Joints — Swimming is also great for seniors that experience joint pain, as it can increase flexibility and reduce joint inflammation. The low-impact nature of swimming is easy on the body, and it can “improve physical strength and balance in seniors.”

Swim for Heart Health — An article on Harvard Medical Schools’ Harvard Health Publishing website touts the benefits of heart health for seniors, citing a study by the International Journal of Aquatic Research and Education that compared the cardiovascular health (including blood pressure, cholesterol levels and maximum energy output) of swimmers to that of runners. Another study by the same publication even suggests that swimmers can “breast stroke” their way to a longer life. In a comparison of deaths among 40,547 men ages 20 to 90 years of age after a 13-year follow-up, only 2 percent of the swimmers had passed, compared with 8 percent of runners, 9 percent of walkers, and 11 percent of non-exercisers.

The article adds that swimming is great exercise for seniors (and people of all ages) because it works the heart and the lungs. “This trains the body to use oxygen more efficiently, which is generally reflected in declines in the resting heart rate and breathing rate.” Swimming also requires the use of the arms and legs, and muscle groups in between, which leads to improved muscle strength and flexibility. 

Swimming laps is an excellent way to “dive in” to regular water workouts for those that are just starting to enjoy aquatic exercise. There are a variety of different strokes that work different muscle groups, but pretty much all of them work the whole body. Try freestyle, backstroke, breaststroke, butterfly, or others to keep a water workout exciting and different each time. Water aerobics are also a fun way to splash into some water fitness with a side of socialization. 

So this summer as the temperatures continue to rise, take a dip into water workouts for overall health and wellness! (And too cool off, too!). Happy swimming!

Memorial Day weekend serves as the unofficial kick-off to summer! Temperatures around the valley already feeling like summertime plus the fact that many seniors have been restricting their travel since COVID-19 add up to the perfect recipe for a fun three-day weekend itinerary in honor of Memorial Day. With that in mind, Fellowship Square offers some ways that seniors can enjoy a leisurely three-day weekend.

Gather the Family —

The CDC has lifted many restrictions for gatherings, particularly for those that have been fully vaccinated. For those that are in this category, it’s time to reunite and celebrate the start of summer together! Outdoor gatherings are still the safer option, according to the CDC. An article on the website suggests: Outdoor visits and activities are safer than indoor activities, and fully vaccinated people can participate in some indoor events safely, without much risk.

An evening picnic outdoors or a good old-fashioned BBQ with burgers and hot dogs on the grill are just a few ways family and loved ones can safely gather enjoy a quintessential summertime celebration.

Take a Road Trip —

The valley’s summer temperatures may have many seniors already longing to get out of town… the good news is that the CDC has new guidelines for travel, particularly for those that are fully vaccinated noting that they are “less likely to get and spread COVID-19…” adding that fully vaccinated travels don’t need to get tested before or after travel unless their destination requires it nor do they need to self-quarantine before or after travel. The organization recommends wearing a mask, washing hands often, avoiding crowds, and social distancing for a safe travel experience.

A road trip can help seniors avoid the crowds of air travel while still getting out of town, and out of the heat. Consider a getaway to Prescott, Payson, Sedona or Flagstaff can help seniors escape the summer temps and enjoy some small-town fun such as fishing, kayaking, antiquing, and sightseeing.

Stay in —

There’s nothing wrong with staying in over the three-day weekend, enjoying some self-care or catching up on chores. Plan some fun “staying home” activities such as a round of golf with friends or lunch with family members, check out some newly streaming flicks, do some reading or garden, or reignite a passion for an old hobby. A three-day weekend at home can be a relaxing and stress-free way to enjoy Memorial Day.

Regardless of whether seniors are staying in, getting together with loved ones or traveling, Fellowship Square wishes residents and their loved ones a safe and happy Memorial Day weekend.

It may still officially be spring but with triple-digit temperatures looming in the very near future summer is right around the corner. With the warm weather seasons, it’s time to lighten up in the kitchen (and make meal time a breeze!).

Fellowship Square offers seniors easy seasonal meal time ideas.

Ditch the Heat —

Wintertime calls for soups on the stove, stews in the crockpot, and casseroles in the oven, but warm weather meals require no added heat (especially coming from the kitchen!). A delicious and filling spring salad can come together with no cooking at all. Think of building a summer salad in layers — with greens on the bottom, fillings next, toppings, and then dressing. “Fillings” can include anything from last night’s leftover grilled chicken diced or cut into strips to beans such as black beans or garbanzo beans. Toppings such as nuts and seeds, fresh or dried fruit, and cheeses can help create a hearty salad and add color, flavor, and texture!

On a Roll —

Thai spring rolls are such a crisp and refreshing taste of the season. They can easily be made with julienned vegetables such as carrots, cabbage, jicama, cucumber, green onion, and jalapeno, some thin rice noodles (served cold), and an array of herbs such as basil, mint, and cilantro. Add some chilled shrimp for a little protein and serve with a Thai peanut sauce, and voila — a light and elegant finger food that requires little to no cooking and is packed with fresh produce. Everyday sandwiches can even be lightened up by swapping out bread for lettuce cups, then rolled up and served with an aioli for dipping.

Summer Sips —

Drink in the tastes of summer and lighten up meal time by swapping out oatmeal or cereal for a delightful smoothie packed with fresh fruits and vegetables. Think mangoes, pineapples, blueberries, bananas, strawberries… just pick some favorites and blend away! Smoothies are so easy to customize — add some yogurt or even some chia seeds for a thicker texture or add some Medjool dates for a natural sweetener. A handful of spinach, some celery, or cucumbers can be added to provide an extra serving of vegetables first thing in the morning!

Eating with the season is the best way to ensure the freshest produce at the peak of its flavor. So explore the goods at the farmers market and experiment in the kitchen! Cooking doesn’t have to be elaborate or fancy or even require a heating source! With some easy seasonal swaps, spring and summer time meals can be lightened up in any number of ways — so get creative!

Four-legged friends become beloved members of many families and they can be wonderful companions for seniors that live alone. However, pets also require a lot of attention and each has specific needs so it’s important that their senior owners are capable and willing to handle those responsibilities. Fellowship Square offers some benefits pet ownership provides for seniors and shares some important things to consider so having a pet doesn’t become a burden.

There are many proven benefits of pet ownership. According to an article on the US News and World Report website, “Owning a dog may help you maintain a healthy heart, especially if that pet is a dog, according to a new study published in Mayo Clinic Proceedings: Innovations, Quality & Outcomes.” Andrea Mauger, one of the study’s researchers, stated, “In general, people who owned any pet were more likely to report more physical activity, better diet, and blood sugar at ideal level.” 

The article pointed to another study, The National Poll on Healthy Aging, sponsored by AARP and the University of Michigan, which found that “pets help older adults enjoy life, make them feel loved, reduce stress, provide a sense of purpose and help them stick to a routine.” Pets also help people connect with others, and help older adults manage their physical and emotional symptoms by simply “taking their mind off the pain.”

While these are wonderful benefits for seniors, it’s important for them to understand and accept the commitment that comes along with those pet perks. For example, while pets encourage physical activity in seniors, since oftentimes they need at least one walk a day to get their energy out, it’s essential to ensure the senior is mobile enough and can keep the pace with the pet — for the sake of the health of both pet and owner!

If mobility is an issue, there are other pets that might be a better match. A cat, a bird or even fish in an aquarium can provide seniors with companionship without the intense physicality that some dogs require, for example. 

It’s also a good idea for seniors to consider adopting an adult pet versus getting a puppy or kitten, and choosing a compatible breed, according to US News and World Report. The article states: “You have to train a new pet, and that can be taxing… Consider the dog’s temperament. Smaller breeds like terriers may seem like something you could handle; however, they are high-energy animals.”

Having a pet as a companion can provide many benefits for seniors (and vice versa). There is even an organization, Pets for the Elderly, that helps with adoption and other fees at participating animal shelters for seniors over the age of 60. However, Fellowship Square encourages seniors to ensure they are ready to handle the daily responsibility of the pet before they welcome a four-legged friend into their lives.

Every April 22, the world celebrates Mother Nature with Earth Day. The event has been taking place since 1970, when the very first Earth Day was celebrated. Since then, EarthDay.org, the official organization of Earth Day, has mobilized more than one billion people toward the future of the planet with its environmental movement, and to date partners with more than 75,000 partners to drive positive action towards an eco-friendlier world. 

Going green in honor of Earth Day is a great way to kick off an environmentally friendly initiative of one’s own.

Fellowship Square offers eco-conscious seniors some easy tips for “going green” this April 22…and every day!

Reduce, Reuse, Recycle —

This handy little catchphrase can help everyone be more mindful of waste. Seniors that are downsizing can consider donating old furniture, clothing, and household appliances for a second life. Instead of plastic, single-use items, seniors might select more sustainable items when it comes to everything from sandwich bags and coffee filters to household cleaners. And for those that are already reusing their empty coffee containers to house loose change or sugar packets, bravo! Every little effort makes up a big difference!

Compost —

Those with a “green thumb” can go green, and help their garden grow, by composting. Coffee grounds, egg shells, orange and banana peels, vegetable “ends” and other food scraps can all be used to help a garden flourish. Consider “countertop composting” by placing a container (another use for that old coffee can!) or placing a compost-dedicated reusable bag in the freezer (which combats any aroma caused by leftover food). Once full, the mixture can be blended up to use directly in one’s own garden. 

Ditch the Plastics —

Plastic waste is a worldwide issue so limiting plastics whenever possible is a great way to go green. Choose a glass or stainless-steel refillable water bottle over those single-use bottles, for example. Bring reusable sacks to the grocery store instead of opting for plastic bags and consider giving up straws and plastic utensils.  

Conserve —

It’s easy to make little changes at home to conserve resources such as water and energy. Turn off the water while brushing teeth and washing hands, for example, and turn lights and fans off when rooms aren’t being occupied. Once bulbs burn out, swap in some energy-efficient LEDs and consider other renewable energy sources whenever possible. 

Shop Local —

Getting one’s meat, produce and dairy from local farms and ranches means less travel. This equates to a reduced carbon footprint. So visiting the farmers market on a weekly basis can not only be a great way to spend a day, it’s the perfect way to stock up on fresh, locally grown groceries. A delicious and fun way to go green!

Reduce Red Meat Intake —

Most doctors say red meat is okay in moderation, but they might suggest reducing red meat intake to just once a week or so. Turns out this is not only good for one’s health — but the planet’s health too! Consider “meatless Mondays” or try a variety of vegetable-based dishes to swap out for that “meat and potatoes” meal every now and then. 

Walk it Off —

For those nearby errands, why not consider walking or biking versus driving? When taking the car out is essential, try grouping errands together to make the most efficient use of the vehicle. 

Earth Day is recognized around the world for just one “official” day a year, but honoring Mother Earth through conservation practices is something seniors (and everyone!) can do every single day. Fellowship Square encourages seniors to consider how they can become more eco-conscious this Earth Day. Mother Earth will appreciate it! 

Since 1992, April has been designated as Stress Awareness Month by the Health Resource Network. According to the official site of Stress Awareness Month “is a national cooperative effort to inform people about the dangers of stress, successful coping strategies, and harmful misconceptions about stress that are prevalent in our society.” And while retirement is intended to be a carefree time in life, seniors today face some very real stressors.

Fellowship Square reveals some important facts about seniors and stress and mechanisms to help them cope with them. 

Stress does not impact all people the same. And seniors are actually even more impacted by stress, according to Harvard’s website. In fact, in an article on the site, Dr. Michelle Dossett, internal and integrative medicine specialists at the Benson-Henry Institute for Mind Body Medicine says,  “We tend to have less resilience to stress, and older adults often find that stress affects them differently now."

The article notes that for seniors with chronic disease, which weigh heavy on the body, “it’s even harder to bounce back physically from the toll the stress response takes.”

It’s understandable that seniors may be stressed as they have a lot on their minds in this phase of life — their own health and the health of their loved ones, finances, lifestyle changes, caring for a spouse, or even their own adult children or grandchildren… the list goes on.

When feeling triggered by stress, it’s important that seniors see their health care professional to develop a plan to reduce and deal with that stress especially if its causing physical symptoms such as tension headaches, heart palpitations, anxiety, irritability, poor concentration, or disruption of normal sleep patterns. Talking about these feelings with loved ones is another way that seniors can begin to reduce their stress.

Dr. Dossett also suggests another technique of stress management which involves evoking the relaxation response, which is the opposite of the stress response, and can help lower blood pressure, heart rate, breathing rate, oxygen consumption, and stress hormones. Some practices that evoke this response include yoga, tai chi, meditation, and deep breathing exercises.

She suggests this breathing exercise: inhale slowly, mentally counting 1–2–3–4, and then exhale slowly, silently counting 4–3–2–1. She also recommends a cognitive behavioral therapy treatment that involves identifying negative thoughts and then replacing them with healthy, positive thoughts.  Dossett adds, “These are great skills, but they often don't work right away. So you may need medications, such as antidepressants, as a bridge.”

This month in particular, Fellowship Square encourages seniors to address their stress levels and that the opportunity during Stress Awareness Month to practice these stress-reducing tips. If stress is becoming overwhelming, it’s crucial that seniors talk to their health care provider about a treatment plan. 

On Easter Sunday, Christians will celebrate the resurrection of Jesus Christ.

Fellowship Square offers safe tips to help seniors honor the rise of Christ this year.

On this sacred holiday, Christians recognize the miracle of Jesus Christ’s resurrection three days after he was crucified by the Romans and died on the cross. While the days leading up to the holiday are much about repenting and sacrifice (such as Lent, a 40-day period of fasting, prayer, and sacrifice), Easter Sunday itself is a joyous occasion that celebrates this miracle.

And this year’s celebrations can return somewhat to a ‘new normal’ for many seniors, their family, and loved ones that have been vaccinated. The CDC states that people who have been fully vaccinated can gather with both people that have been fully vaccinated and even those that have not been fully vaccinated so long as they are not at increased risk of illness from COVID-19.

For those that have spent the better part of a year isolated from family and loved ones, this is indeed further cause for celebration. The CDC does suggest people still take precautions when gathering such as wearing a mask as needed and social distancing when possible. The organization also advises avoiding large gatherings.

Many seniors may choose to begin their day with an Easter mass, and many churches offer mass online or via live video format for those that are still staying at home whenever possible. Regardless of whether it’s in person or virtual, an Easter mass is truly something to behold and a beautiful way to honor the rise of Jesus Christ.

Gathering with family, friends and loved ones is another way to celebrate, and when those CDC safety precautions are adhered to, there is no need for seniors to let worry spoil their holiday. For those in the valley, the beautiful spring weather lends itself to outdoor get-togethers, such as in one’s backyard, an open-air community center, or even a park, where there is plenty of space to social distance while still celebrating the holiday with loved ones. (Bonus, these wide-open outdoor areas are great for seniors with grandkids to plan an Easter egg hunt!)

Keep in mind that gatherings needn’t involve elaborate meals or fancy décor… today’s get-togethers are much simpler than in recent years and are focused more on the occasion itself and the coming together of loved ones than the fanfare of a glitzy party.

Fellowship Square wishes its residents, staff, friends, and loved ones a very happy and safe holiday regardless of how they chose to celebrate. Happy Easter!

Spring is here!

The season serves as a renewal, and this spring in particular seems to represent that as COVID-19 numbers are dropping, more and more people are getting vaccinated and restrictions on visitations and activities are loosening. With that in mind, yet with caution, Fellowship Square encourages residents and seniors to take advantage of the spring season and have a little fun. Need some inspiration? Here are a few ideas…

Get Some Exercise Outside —

Spring in the valley of the sun is practically the definition of perfect weather. So get out and enjoy it! From taking a brisk walk through the neighborhood to exploring a new biking or hiking trail or giving pickleball a try, there are so many ways to enjoy the beautiful spring weather while also getting that heart rate pumping!

Plant a Garden —

For seniors that love to get their hands dirty, spring is the perfect time to revive that garden after the winter. Produce and herbs that are ideal for planting in spring include dill, cilantro, watermelon, spinach, melons, corn, carrots, beets, summer squash, scallions, and radishes. Not an expert green thumb? Consider placing some beautiful flowers in a windowsill planter or adding some potted succulents to outdoor (or interior) environments for a pop of spring ambiance.

Take a Dip —

Swimming is a great way to cool off when the weather really starts to heat up and it’s a great whole body workout. Another perk of taking a dip this spring? Water activity can help seniors soothe chronic pain, such as in the lower back, and it’s also great for those that experience joint pain. So dive in!

Enjoy a Picnic —

Is there anything more quintessentially “spring” than a picnic? To celebrate spring, why not put together an easy yet delicious “packable” lunch or dinner and take it on the go to enjoy at a nearby park or at the summit of a hiking trail (one with killer views at sunset, perhaps?) When packing, consider charcuterie board items such as a variety of meats and cheeses, olives, jams and mustards, dried fruit and nuts, and crackers or crusty bread.

Take a Road Trip —

Flower lovers know that spring is also the time when Arizona comes alive with wildflowers! This is a great excuse to spend the day in the car exploring parts of the valley and throughout Arizona that are known for breathtaking wildflowers blanketing the natural landscape.

Fellowship Square encourages seniors, particularly those with underlying health conditions, to err on the side of caution when going out in public or gathering with friends and loved ones. With that said, it’s time to enjoy spring!

Among other things, March is designated as National Nutritional Month. Hippocrates perhaps said it best: “Let thy food be thy medicine and medicine be thy food.” And while Western medicine, science, and technology have done wonders for curing illnesses and diseases, and prolonging life, people can also take their health into their own hands by way of what they put into their mouths!

In honor of National Nutrition Month, Fellowship Square offers seniors tips for nutritional eating in the name of health.

It’s no secret that proper diet and lifestyle choices can lead to a long and healthy life. Books upon books and continual research point to the fact that nutrition is key for vitality, and in recent years, the gut-brain connection has been further studied and proven to help people with all kinds of health issues such as depression, anxiety, ADHD, PTSD, and OCD. An annual campaign created by the Academy of Nutrition and Dietetics, National Nutrition Month serves to encourage people “to learn about making informed food choices and developing healthful eating and physical activity habits.” This year’s campaign incorporates the theme “Personalize Your Plate” and messaging to help people with these habits. 

For example, while there is no end to the diets out there that eliminate certain food groups or hours of the day in which people should eat (or not), the Academy of Nutrition and Dietetics encourages people to include healthful foods from all food groups, to educate themselves on Nutritional Facts labels and to adequately hydrate. Eating a variety of nutritious foods in moderation can help people achieve a healthier lifestyle so unless there is a specific allergy or other health concern, there is no real reason to cut out any food group if a person doesn’t want to. It’s also important to practice mindful eating — which means limiting distractions while eating and taking the proper time to enjoy one’s meal. 

There’s no need to deprive one’s self when focusing on nutrition. People should start their day with a healthy breakfast and enjoy healthy snacks throughout the day, too. But the Academy also stresses planning is key when it comes to grocery shopping, meal planning and preparation, and when dining out. When preparing the grocery list for the week, load up on healthy produce, whole grains, lean meats, and low-fat dairy, and don’t be afraid to try new foods and flavors. Experimenting is half the fun! 

The Academy also recommends people looking to improve their health through nutrition consult a registered dietitian nutritionist (RDN). RDNs can provide people with personalized nutritional advice to help them meet their health goals. For specific dietary issues, there is likely a RDN that specializes in that specific need. 

Achieving optimal health through nutrition is in the palm of every individual’s hands! It can take practice and daily dedication, but feeling better through food is the ultimate reward to a nutrition-focused lifestyle. Fellowship Square encourages seniors to focus on their nutrition not only throughout March, but all year long to experience the benefits of a healthy life!  

The week of March 14 through 20, 2021 has been designated by the National Sleep Foundation as National Sleep Awareness Week. While some seniors may not give much thought to the time spent between the sheets, the importance of sleep for a healthy life has been garnering some serious attention. National Sleep Awareness Week shines the spotlight on sleep and how better sleep can actually increase overall health and wellbeing.

Fellowship Square aims to help seniors “wake up” to the importance of the proper amount of sleep and how to promote quality sleep in the name of health with the following tips and advice.

According to the National Sleep Foundation, healthy adults ages 65 and older need between seven to eight hours of sleep per night. However, this range can vary greatly depending on individual’s specific health conditions so it’s a good idea for seniors that have sleep issues speak to their personal health care physicians to determine a proper amount for them — and how to achieve that number every night. 

As people age, the Foundation reports that sleep is even more vital because poor sleep can contribute to many health concerns, reducing quality of life in people 65 and older. A Sleep in America Poll conducted by the Foundation found that 24 percent of people between the ages of 65 and 84 reported being diagnosed with four or more health conditions. The site states, “Those with multiple health conditions were more likely to report getting less than six hours of sleep, having poor sleep quality, and experiencing symptoms of a sleep disorder.” 

In addition to mental and physical health conditions, prescription medications and lifestyle changes as people age also serve as contributions to poor sleep. For example, as people age, they may begin to get tired earlier in the evening, take more naps throughout the day, or wake more throughout the night due to age-related sleep “architecture.” This term refers to how people cycle through the different stages of sleep. The article says, “Older adults spend more time in the earlier, lighter stages of sleep and less time in the later, deeper stages. These shifts may contribute to older people waking up more often during the night and having more fragmented, less restful sleep.” The article also points to pain, nighttime urination, sleep apnea, insomnia, and other conditions that can lead to poor sleep quality.

The good news is there are multiple things seniors can do to help improve their quality of sleep. Referred to as “sleep hygiene” good sleep habits begin with regular exercises, a regular sleep schedule, and a routine bed time ritual (such as a soothing bad, a warm cup of tea, curling up with a good book or simply enjoying some quiet time). The Foundation also encourages seniors to avoid substances that discourage restful sleep such as caffeine, alcohol, tobacco, or even a large meal late in the day. It’s also a good idea to limit distractions and set the stage for a good night’s sleep by turning off the TV and other electronics and turning down bright lights. 

In honor of National Sleep Awareness Week, Fellowship Square encourages seniors to pay attention to their quality of sleep. Those that are having sleep issues should try the above tips and speak with their physician about any specific health conditions that may be impeding a good night’s rest.

March is designated as National Kidney Month, a time to understand the risks of and ways to prevent kidney disease as well as raise awareness about it.

In honor of this vital organ, Fellowship Square shares some tips for kidney health and kidney disease prevention.

This year, the National Kidney Foundation’s focus for National Kidney Month is diabetes because diabetes (along with high blood pressure, family history, and being over 60 years of age) is the leading risk factor for developing kidney disease. But the good news is that this can be prevented. “Over time, having high blood sugar from diabetes can cause damage inside your kidneys. But it doesn’t have to end up this way; because with careful control of glucose (sugar) levels, there is evidence that you can prevent kidney disease in people with diabetes,” an article on the site states. 

According to the National Kidney Foundation, one in three Americans are at risk for kidney disease, and 37 million people have chronic kidney disease. Of these, millions of them don’t even know they have it. But since early detection is key to treatment and management of the disease, the organization encourages people to find out if they are at risk. 

In fact, getting tested is one of their top five tips for how people can protect their kidneys.  The site states: “Ask your doctor for an ACR urine test or a GFR blood test annually if you have diabetes, high blood pressure, are over age 60, or have a family history of kidney failure. Get screened for free through the National Kidney Foundation’s KEEP Healthy program by visiting www.kidney.org/keephealthy.”

Another tip the Foundation offers for keeping kidneys healthy is reducing processed foods which “can be significant sources of sodium, nitrates, and phosphates, and have been linked to cancer, heart disease, and kidney disease.” The site suggests adopting the DASH diet guide which consists of fresh fruits and vegetables, whole grains, lean protein, low-fat dairy, legumes or nuts and seeds, and a limited amount of fats and sweets.

Regular exercise can also be a valuable contributor to reducing the risk of kidney disease and can help keep kidneys (as well as bones, muscles, blood vessels, and the heart) healthy. The Foundation states: “Getting active for at least 30 minutes a day can also help you control blood pressure and lower blood sugar, which is vital to kidney health.”

It’s also advised to reduce usage of nonsteroidal anti-inflammatory drugs (like over the counter pain medicines) which can be harmful to the kidneys, especially for those that already have kidney disease. If necessary to take them, the Foundation also warns never to go over the recommended dosage. And finally, because high blood pressure and diabetes are the leading causes of kidney disease and kidney failure, it’s important to manage high blood pressure and control blood sugar levels, which, when done, slow the progression of kidney disease.

Seniors that think they may have kidney disease or want to get a head start on prevention should speak with their health care professionals to gauge their risk and get tested. Meanwhile, following the five tips listed above is a great way to care for the kidneys every day.

February is designated as a month to recognize many important things — is known as Black History Month, American Heart Month, and within its 28 days are Groundhog Day, Valentine’s Day, Presidents Day, the Chinese New Year, Fat Tuesday, and Ash Wednesday.

It’s also recognized as Age-Related Macular Degeneration Month, a time dedicated to bringing awareness to the important health topic of eyesight health and educating people about how they can prevent age-related vision loss and low vision.

Fellowship Square takes a peek into this topic and sheds some light on how seniors can care for their vision as they age.

According to the Center for Sight, age-related macular degeneration (AMD) is “the deterioration of the eye’s macula and is a disease associated with aging.” It is the leading cause of blindness in the U.S. Because it affects central vision, it can poorly impact seniors’ ability to do everyday activities such as driving, reading, and even recognizing faces. Those at risk for developing AMD include people over age 50, smokers, Caucasians with lighter eyes, those with a family history of AMD, and people who are obese or have high blood pressure. The BrightFocus Foundation also lists gender (females are more susceptible), prolonged sun exposure, and poor diet as possible risk factors. 

AMD causes dramatic vision loss, but generally before this happens patients report slightly blurred vision or other changes in vision such as the inability to see dim light, seeing spots, or partial vision loss. AMD is definable under two categories — dry, the most common form of the disease, and wet. The good news is that AMD is treatable. Early detection is key, however, particularly for those 60 years and older. Treatment for dry AMD can include a prescription of zinc and antioxidants designed to slow the progression of the disease. Treatment for wet AMD is much less common, according to the Center for Sight, but “can include a number of options, including intravitreal injections that inhibit the growth of the abnormal blood cells that cause wet AMD.”

In order to protect the longevity and quality of their visions, seniors can take the advice of the BrightFocus Foundation including:

• Maintain a healthy weight

• Eat a nutritious diet including leafy green vegetables, yellow and orange fruits, fish, and whole grains

• Refrain from or quit smoking

• Maintain healthy normal blood pressure and control other medical conditions (with doctor’s recommendation)

• Exercise regularly

• Wear sunglasses and hats when outdoors to protect eyes from the sun

• Get regular eye exams

• Consult an eye doctor right away if vision changes occur

Vision is precious at any age! Fellowship Square encourages seniors to care for their eyesight as they would any other part of their body for health and longevity. 

COVID-19 has certainly changed the culture of many once-crowd-inducing events such as Mardi Gras. And while even New Orleans is unusually quiet this time of year, the celebrations surrounding the purpose for Mardi Gras or Fat Tuesday on February 16 — and more importantly the following Ash Wednesday (February 17) — which marks the first day of Lent can still be celebrated safely.

Fellowship Square offers some safe and fun ways for seniors to recognize Fat Tuesday and prepare for Lent.

Turn up the Tunes —

Mardi Gras celebrations are typically defined with all sorts of revelry — parades, people in the streets, dancing — all to the soundtrack of sounds such as jazz, brass music, rhythm and blues, and zydeco. Seniors can put on some music and let the tunes transport them to the Big Easy!

Bake a King Cake —

The sounds of Mardi Gras are matched only by the flavors! During Carnival from Latin America to New Orleans, king cakes are a popular Fat Tuesday tradition, though historically king cakes (circular cakes intended to represent the king’s crown) were the centerpiece of the Epiphany, on January 6, these colorful sweet treats have become an iconic part of Mardi Gras celebrations. Inside each cake is a hidden trinket, often a small plastic baby, and whomever gets the slice with the trinket becomes “king for the day.” A festive yellow, green and purple decorated cake is sure to deliver some smile on Fat Tuesday.

Enjoy “Carnival” Cuisine —

Mardi Gras is rife with indulgences in preparation of Lent, the 40-day period of reflection in anticipation and celebration of Easter Sunday and Christ’s resurrection. So seniors can enjoy a traditional Fat Tuesday meal — perhaps some red beans and rice, shrimp and sausage gumbo, fried catfish, crawfish etouffee, muffulettas, beignets… the list goes on!

Get Ready for Ash Wednesday —

Many churches are offering virtual mass and other options for Ash Wednesday celebrations and services so seniors can look into those for a safe way to recognize this day. Seniors can also consider what they are going to “give up” for Lent. This sacrifice serves to represent Jesus’ sacrifice for humans when he sacrificed for 40 days and 40 nights prior to his ultimate sacrificed of dying on the cross. 

Align Lent with a Goal —

For those that have been working on some New Year’s resolutions or are looking to revive those goals that got off track since January 1, Lent is a great time to remotivate! Seniors needn’t overcomplicate this — they can simply choose one item to give up — temporarily. Perhaps red meat or alcohol? Because Lent has a “deadline,” this can be encouraging as seniors know they will still be able to enjoy their beloved steak or glass of red wine in the future. It’s not giving up something forever, but it can be a great segue into cutting back on some of these habits for better overall health going forward. 

However seniors choose to celebrate Mardi Gras and prepare for Ash Wednesday and Lent, Fellowship Square encourages them to do so in a way that is safe for themselves and others. Meanwhile, let the good times roll!

It’s the month of love! Although Valentine’s Day is celebrated on Sunday, February 14, there is no reason that love can’t be celebrated all month long!

Fellowship Square offers some fun, and impactful, ways that seniors can celebrate love throughout February.

Decorate —

Ambiance is everything! Those looking to add a little love to their usual décor can hang a festive wreath in the shape of a heart on their door or a cute wooden sign on their wall or toss some red, white, and pink throw pillows onto the bed or couch. These items are easily found at discount and even dollar stores, and can be used to liven, and “lovin’” up any room! For a simple and fresh way to add some love to one’s home, a simple bouquet of fresh flowers added to the kitchen table always does the trick… because a little self-love on Valentine’s Day is important too!

Send a Secret Admirer Gift —

Seniors can make someone’s day by tucking a sweet note in a place their loved one is sure to find it, by sending a card via snail mail, or by dropping off a bouquet of love-filled balloons. Valentine’s Day isn’t just about recognizing romantic love — it can be a day to honor special family members, grandchildren, lifelong friends, and more.

Make Some Sweet Treats —

Is there a more perfect sweet symbol of Valentine’s Day than a chocolate dipped strawberry? These treats are easy to come by this time of year, but they’re even easier to make! Simply pick up some fresh strawberries and some chocolate melts (many craft stores carry these in multiple colors) and some sugar crystals — and then dip, decorate and deliver to a loved one to brighten their Valentine’s Day.

Get Crafty —

Give a gift from the heart by using one’s own skills and talents. Take and have a special photograph framed, make a cross stitch with a “lovely” saying, or make an art piece that loved ones can hang in their homes. Handmade and heartfelt gifts are always well received and cherished.

Become a Donor —

National Donor Day also lands on Valentine’s Day and it serves as a time to “focus on all types of donation — organ, eye, tissue, blood, platelets, and marrow — by participating in blood/marrow drives or donor registration events,” according to Donate Life America. The day also serves as a time to recognize those that have given the gift of donation, have received a donation, who are awaiting a donation or, sadly, those that did not receive an organ in time to save their lives. There are many types of donation, including living donations and deceased donations. For those that choose to give a gift of donation, visit www.donatelife.net to learn more about how to register.

Fellowship Square invites seniors to celebrate love in a safe way this season. And remember, for those that are staying in and away from others, any form of contact — a call, a text, a letter, or a sweet delivery — can go a long way towards helping seniors feel connected and loved despite not be able to see their loved ones in person.

February is American Heart Month — a month-long dedication to awareness, and prevention, of heart disease.

The National Heart, Lung, and Blood Institute (NHLBI) and The Heart Truth celebrate this time and use it as a platform to motivate Americans to adopt the healthy lifestyles that can help prevent heart disease. Because, like seniors, people with poor cardiovascular health are at higher risk of severe illness from COVID-19, the organization’s website notes: “Focusing on your heart health has never been more important.” Fellowship Square could not agree more! In honor of American Health Month and preserving seniors’ quality of life, Fellowship Square offers the following tips for a healthy heart:

Get Checked —

According to the NHLBI, two of the biggest risk factors for heart disease are high blood pressure and high blood cholesterol. It’s important that these numbers stay in healthy range, as if either gets too high, it can put seniors at risk. The organization suggests people have their blood pressure checked at least once a year, more often for those with high blood pressure (how often can be determined by individual’s health care professionals). High blood cholesterol means the blook contains an unhealthy level of cholesterol. It’s important that cholesterol numbers including “bad” LDL cholesterol and “good” HDL cholesterol as well as triglycerides are determined by a doctor who can then determine each individual’s health plan to manage levels.

Choose Foods for the Heart —

The message has been told time and again — more fruits and veggies, less sugars and saturated and trans fats. Easy enough, right? For those holding tight to the eating patterns of a lifetime, it can be harder than it sounds. So take one step at a time by slowly replacing the following heart healthy foods with saturated or trans fats, sugary or fried foods:

• Leafy greens, broccoli, carrots, etc.
• Apples, bananas, pears, oranges, prunes, etc.
• Whole grains — oatmeal, brown rice, whole grain bread/tortillas
• Fat-free or low-fat dairy — including milk, cheese or yogurt
• Protein rich foods like fish, lean meat, eggs, nuts, seeds or soy products
• Legumes (kidney beans, lentils, chickpeas, etc.)
• Oils and foods high in monounsaturated and polyunsaturated fats such as olive or sunflower oil, nut and seed butters, salmon and trout, avocados, walnuts, almonds, and tofu

Get Movin’ —

Maintaining a healthy weight and regular physical activity go hand in hand when it comes to protecting one’s heart health. A doctor can determine each patient’s healthy BMI (body mass index) to aim for when it comes to “ideal” weight, and physical fitness offers incredible benefits for the heart and entire body, mind and soul! Regular physical activity can lower heart disease factors such as those previously mentioned bad cholesterol levels, increase the good cholesterol levels, and manage high blood pressure, as well as lower stress and improve mental health. Win, win, win!

Lights Out —

Sleep is an essential part of a healthy lifestyle. Adequate rest can help maintain the body’s healthy balance of hormones that make one feel hungry or full (bonus for maintaining that healthy weight), support a healthy immune system, and heal and repair the heart and blood vessels. In contrast, not enough quality sleep can increase risk of heart disease, obesity, high blood pressure, diabetes and stroke. For those that have trouble sleeping, create a soothing pre-bed time routine (a soothing bath, a warm cup of tea, reading a book in favor of screen time, etc.).

This February, Fellowship Square encourages seniors to get heart healthy! It’s never too late to take care of one’s heart, and entire body. It’s always important for seniors to speak with their physicians about any lifestyle changes including new diet and exercise programs.

It’s been a long and lonely road for many seniors since the onset of COVID-19 last year, and there have been many developments and theories about the best ways to combat the virus and protect one’s self from contracting it. Luckily now in Arizona the vaccine is available to all seniors 65 and older, and the process for administering the shots seems to be smoothing out. One of the theories that has been questioned is whether a humidifier can help prevent seniors from contracting COVID-19.

Fellowship Square explores the current research as it related to if and how these machines can be of benefit.

Humidifiers have been touted as one of the ways to provide relief for at-home patients that are managing their symptoms at home. But some new articles have suggested that using a humidifier could actually aid in preventing COVID-19 as well. But is it true?  

Dr. Stephanie Taylor, infection control consultant at Harvard Medical School, ASHRAE distinguished lecturer and member of the ASHRAE epidemic task group, recently called upon the World Health Organization to “review the scientific evidence on humidity and health, and recommend a minimum lower limit of indoor humidity in public buildings to reduce respiratory infections. The website www.40to60rh.com, on which her call to the WHO and petition as well, states: “There is now overwhelming scientific evidence that a mid-range air humidity has significant benefits for human health. It is very possible for us to be managing the indoor air quality of our public buildings in line with this evidence. The time has come for regulations on indoor air quality to include a humidity level of 40-60%RH. This is the optimal level for our respiratory immune system, and will reduce the spread of seasonal respiratory illnesses and their burden on society.”

It is believed that dry indoor air “can impact the chances of catching a virus in 3 ways: impairing the respiratory immune system’s defenses, increasing the virus’ ‘float’ time, and elongating the virus' survival time,” according to www.health.com.

Information about indoor air quality is further broken down on www.40to60rh.com. The “ideal indoor air” between 40 to 60 percent RH allows respiratory immune systems’ defenses to function effectively, capturing, removing or fighting germs and causes airborne droplets containing viruses to retain moisture, thus becoming heavier and falling out of the air. At this range, “airborne droplets containing viruses retain moisture, allowing physiochemical reactions to deactivate the virus.”

Most people’s HVAC systems have built-in humidifiers and individual humidifiers are found at drug stores and a multitude of online sources. And aside from the possible belief that it could help prevent COVID-19, a humidifier is also known for other benefits including anti-aging perks for the skin (say goodbye to wintery ashy skin!), better sleep and congestion relief, according to Health.

Fellowship Square advises all seniors to follow the recommendations put forth by the CDC, federal and state organizations when it comes to how to protect themselves against COVID-19. With specific questions as to how a humidifier could benefit seniors, individuals should speak with their primary care physicians as each person’s health circumstances and needs may necessitate a different approach.  

Though it's already mid-January, some people are still making resolutions or deciding if they even want to! And why not? There is no science that supports a resolutions has to be made and begun on January 1 to see specific results. Any day is a good day to make a change if someone really wants to make a change! But regardless of the day they are begun, resolutions can be a great way to get and stay motivated toward making a change. With that in mind, Fellowship Square delves into why resolutions are important… and when they can become overwhelming. 

Resolutions are simply goals put to paper — and put into action.

But most well-intended goals don’t come easy. It’s that effort, day after day, that moves the needle on a resolution. But for those that are struggling with making a life change that they know is good for them, or even necessary for their health or otherwise, starting with a resolution is a good way to recognize the change that needs to be made and take action towards doing so. Sometimes simply “putting it out there” is half the battle.

Another reason resolutions are important is that it gives people something to aim for, something to work towards. For example, those that resolve to reduce their screen time or declutter their homes have a framework within the resolution to work towards that goal. Which is why it’s also important not only to declare a resolution, but define it clearly. “Reduce screen time” is rather vague, whereas “limit screen time to 30 minutes per day” is a lot more definitive… and thus a lot easier to track. Tracking is a wonderful way to ensure not only that work is being done on the resolution but also a great tool for seeing progress along the way.

Resolutions for some can be exciting! For those that know they need to make a change or truly want to, a resolution provides hope for the new way of life just on the horizon! Resolutions also require preparation, and therein lies the fun! Those that want to start exercising, for example, might enjoy getting the proper workout gear or equipment. Those that want to start cooking more healthfully might revel in spending some time online researching new recipes or checking out some great cookbooks that will inspire their resolution. There is no reason that resolutions should be all work and no play — have fun with it! Proper preparation is the key to success for any resolution, so make sure to take the proper amount of time to get ready so once resolution day rolls around, it’s go time! 

When creating resolutions, building in a timeline is also an important step to stay the course and stay motivated. However, while a timeline is good for accountability, it shouldn’t become an unnecessary form of stress or pressure to “meet a deadline.” Resolutions and timelines can always be adjusted — just as long as the trajectory remains in a forward motion, progress is being made!

Fellowship Square encourages seniors to make resolutions or set goals as an important part of the ever-evolving process of life. Resolutions give people something to strive towards, to work at and to look back at upon achievement. So no matter when they are set or how long they take, keep going towards those goals!

Most people are already well underway with their New Year’s resolutions. For those that have made “decluttering” a priority this year, this project can be a massive undertaking. Clearing out the old in a New Year is a great feeling, however, so stick with it! Fellowship Square offers seniors tips for decluttering their living spaces this year.

Go Through Old Files —

Paper files can clog up a home’s storage rather quickly. However, there is likely a lot of “paperwork” that seniors no longer need to hold onto. Going through old documents and shredding ones that are no longer needed can free up a lot of space! Important documents should be held onto, of course, and kept in a safe place. 

Digitize —

Videotapes, photos, CDs… all these forms of media can be brought into today’s world — and preserved without taking up shelf space! — with digital technology. There are both local and online companies that can take all kinds of former technology and format it to last forever! With a little research, seniors can bring their memories up to date and ensure they are preserved so they can be enjoyed for the generations to come. 

Reduce the Knick Knacks —

Knick knacks taking over shelves, countertops and table space can quickly become overwhelming and add to a “cluttered” look. So consider reducing the sheer number of “things” that are out on display. Even if seniors aren’t ready to part with them, yet, they can put them in a “treasure box” or store them away for safe keeping. Think about grouping items in threes for a clean, modern and balanced look.

Recycle Old Books —

 Many people hold onto books for sentimental reasons, but they can also take up a lot of space, and begin to serve as clutter if piles of books start taking over areas of the home. Consider donating books to a library or local non-profit that could benefit from them. 

Clear the Cupboards —

It’s amazing how many coffee cups can be collected over a lifetime! Items that most likely served as souvenirs from treasured trips can become sentimental… but they can also contribute to clutter. Clearing out kitchen cabinets of too many coffee cups or limiting the number of magnets on the refrigerator door, for example, are great ways to create more space and also create a cleaner, more simplistic look. It’s okay, of course to save a few of those extra-special mementos. Going through excess Tupperware, plastic containers and tins, and paring down to a few essentials, and then donating the rest, can also help clean up the kitchen area. In the bathroom cub boards, go through and toss out expired make-up, skincare and other beauty products and other “stuff” that has accumulated over time.

Pass Down Heirloom Items —

Items such as China sets, furniture, artwork, sculptures, and more could be passed along to family members and loved ones that could make good use of it and who would likely love a special heirloom from their parent, grandparent or beloved senior. Passing along heirlooms gives special items new life and a provides special connection with loved ones.  

Give it Time —

Collecting items has taken a lifetime… so seniors shouldn’t expect to clear it all out in one fell swoop. Clearing the clutter can be an ongoing project. So instead of stressing about getting rid of beloved items, just dedicate a few minutes every day toward decluttering. It also helps to focus on one area at a time. So start in the pantry or kitchen for example, then move onto the living room, dining room, bedroom, etc. 

Decluttering is a big undertaking, so seniors should take it bit by bit. Unless there is a big move coming up, there is no real need to be a definite deadline on when this project should be completed. Working at it a little every day ensures decluttering doesn’t become stressful. 

As the year comes to a close, nearly everyone, regardless of age, is looking forward to closing the chapter on 2020! While no one can predict what 2021 has in store, anyone can resolve to make their everyday life just a little better with personal goals and intentions for the New Year.

Fellowship Square encourages seniors to get excited about the New Year with some easy resolution-making tips for 2021.

Start with the Why —

At the beginning of a New Year, many people resolve to lose weight, stick to a budget, or reconnect with friends. But oftentimes, the motivation to stick to those resolutions tends to fade by February. When making resolutions, seniors should consider changes they truly want to make — and why. When sticking to the resolution becomes challenging, difficult or even mundane, seniors can then look back on why they had resolved to make these changes in the first place. For example, some seniors may resolve to stick to a healthy diet to keep heart disease or diabetes at bay — so they can be around to see their grandchildren grow up. That all-important “why” helps keep people motivated to reach their resolutions!

Take it Step by Step —

Resolutions generally require a lifestyle change in some form or another. And for seniors that have been doing things the same way for a long time, this can present a real challenge! So it’s important to take it one step at a time. For example, seniors that want to lose weight shouldn’t go “cold turkey” and cut out an entire food group that they’ve being eating their whole lives (such as carbs or red meat), but instead take small steps towards cutting back of certain foods. For those that want to reduce their red meat intake, can aim to cut back one day a week at a time such as adding “Meatless Mondays” into their weekly routine.     

Be Realistic —

With any resolution or goal, it’s important to be realistic about the time, commitment and dedication it will take to reach the goal. In the case of seniors who may have health concerns or other limitations, it’s important to build in some grace when creating resolutions. It’s also a good idea not to put too much pressure into making major life-changing resolutions with goals or timelines that are simply not ascertainable. 

Planning Makes Perfect —

Well, almost! No need to aim for perfection; but when resolving to change one’s life for the better, planning is an essential key to success! Regardless of the goal, map it out. Goals are more easily achieved with a guideline so prior to starting any resolution, plan out getting from point A to point B… and don’t forget to account for some pit stops along the way to recognize those mini achievements!

As 2020 comes to a close, Fellowship Square invites its residents, staff and loved ones to welcome 2021 with a positive attitude and a realistic approach to any resolutions. Merry Christmas and Happy New Year!

The holidays seem to be approaching more quickly than ever before!

With just a few more days before Christmas and just weeks away from the New Year, Fellowship Square offers seniors stress-free tips to get through the season — and the end of the year.

Those that are stressed about getting together with family and friends or hosting gatherings should consider their health (and others) as the number one priority. While the pandemic is certainly dragging on and putting a damper on all sorts of things in 2020, it is best to err on the side of caution — particularly for those that are in high-risk health categories. Opt for joining Christmas gatherings via FaceTime or Zoom instead. 

Gift giving is another stressor around the holidays. Instead of trying to get out and fight the crowds to shop for the perfect gift for everyone on the Christmas list, consider other less stressful avenues for seasonal shopping this year. With many stores offering contactless pick-up or delivery, why not take advantage of those safety-enhanced services or have gifts shipped directly? Gift cards are also always appreciated as the recipient can then choose exactly what they want from their favorite store or restaurant, and these can easily be purchased online and even sent via email. 

During the holidays, people often get stressed over spending too much on gifts and preparation. This year may be particularly difficult for many people as their budgets have had to be stretched to account for job losses and other impacts of COVID-19. However, gift giving doesn’t have to be expensive to be meaningful, and it’s those heart-felt gifts that tend to be long remembered and cherished.

Trying to do too much during the holiday season can lead to exhaustion — and being overtired can cause stress, not to mention a slew of other health issues. Sleep is vastly underrated, and is a crucial part of a healthy lifestyle. Seniors often need more sleep, even in the form of a quick nap or two throughout the day. This season, stay healthy by maintaining a regular sleep schedule and, if needed, take a break from holiday festivities to rest. 

The holidays can leave seniors feeling lonely, especially those that can’t get together with family and loved ones this season and who may not have seen the special people in their lives for months now due to COVID-19. Being lonely or overwhelmed by the season can cause unwanted stress, too. Try to stay connected to loved ones through phone calls or FaceTime, email, or texts. Sometimes just sending or receiving a simple check-in via text can make someone’s day.

And remember, God is always near, so His children are never really alone. 

It’s understandable to experience stress throughout the holiday season. Fellowship Square encourages seniors to remember and enjoy the true meaning of Christmas without interference of some of the stressors that can sometimes take away from the magic of the season.

We have all experienced a great deal of change and uncertainty this year. Staying physically distant and trying to adjust to a ‘new normal’ has proven challenging.

However, as 2020 comes to a close, let us take a moment to pause and remember the true blessing of the first Christmas. 

Luke 2: 4-14: “So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. ⁵ He went there to register with Mary, who was pledged to be married to him and was expecting a child. ⁶ While they were there, the time came for the baby to be born, ⁷ and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

⁸ And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. ⁹ An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. ¹⁰ But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. ¹¹ Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. ¹² This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

¹³ Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,¹⁴ “Glory to God in the highest heaven, and on earth peace to those on whom his favor rests.”

May God bless you with a festive, loving and peaceful celebration this Christmas and in the new year!

Alan Hieb
CEO/President
Christian Care / Fellowship Square

There is no doubt that 2020 has presented some new challenges that many people had to adjust to rather quickly. However, as the year comes to a close and there are holiday celebrations to be had, many seniors may be wondering how to celebrate or if it’s even safe to do so.

Fellowship Square offers the following tips in accordance with CDC guidelines and recommendations:

Keep it Small —

When it comes to holiday gatherings the CDC website recommends limiting the number of attendees from different households, and to social distance (“remain at least six feet apart at all times). The site also states, “Guests should avoid direct contact, including handshakes and hugs, with others not from their household.”

Stay within the “Pod” —

Many families and small groups that have been together since the onset of the pandemic have referred to their group as a “pod.” And overall its best to limit contact with people that have been in contact with lots of other people (especially is seniors aren’t sure if they’ve been following social distancing, regular mask wearing, and hygiene practices). So in the name of staying stay, staying within seniors’ “pods” this Christmas just might mean the gift of health this season.

Take it Outside —

The good thing about Phoenix is that the weather during the Christmas season is still nice enough to enjoy gatherings outside! So in the name of safety, bundle up and take the Christmas celebrations outside! A large patio, a park or even the end of a neighborhood cul-de-sac are all great places to gather (not too close!) for a Christmas celebration with loved ones while maintaining a distance.

Wear a Mask —

Wearing a mask has been shown to help mitigate the spread of the virus. So it should be worn pretty much anytime seniors are in contact with anyone else. This is particularly the case when seeing friends of family outside their “pod” or in less ventilated areas. When indoors, keeping windows or doors open, if possible, to help encourage natural air circulation is another good safety tip the CDC recommends.

Staying connected to friends and family during the holiday season is so important. But so is health and safety! So in the case of high risk groups (which seniors tend to fall into), extra precaution should be taken. Consider a Zoom call, Facetime chats or other ways to connect while staying apart this season. This can be hard, especially for seniors that haven’t been able to see family and friends much this year. However, taking advantage of technology to stay in touch can be helpful. Fellowship Square encourages seniors to reach out to family and friends even if only through a phone call or email if they are feeling nostalgic about the way holidays used to be this season, and their staff reminds seniors that no one is ever really alone in the hands of God. So if feeling lonely or sad, send God a prayer — He is always listening.

It’s December! Time to indulge in the fun and celebration of the holidays. Even if seniors can’t be together with their families and loved ones this season, they can still get into the spirit with some simple holiday fun.

Fellowship Square offers the following tips to help seniors feel holly jolly this Christmas.

Decorate —

Everything looks a little brighter under the glow of Christmas lights! With that in mind, Fellowship Square encourages seniors to decorate their living spaces with their favorite holiday décor. For those that need to add to their stock of spirited goods, thrift stores, discount stores, and even dollar stores pack their shelves with great holiday décor to help seniors spruce things up on a dime! Consider hanging up handmade drawings or artwork from the grandkids and Christmas card pictures featuring family and loved ones to “merry” up the room.

Get Crafty —

It’s time to break out the crafts supplies! Whether seniors have a knitting skill or like to paint, put a seasonal spin on craft time (such as knitting stockings for the grandkids or sewing Christmas bears for children in the hospital). Or consider ordering a craft kit from a local craft/art store such as a string art kit, paint kit or a seasonal cross-stitch for a pillow or to hang on wall.

Have a Holiday Movie Marathon —

Whether watching the Hallmark Channel all day or pulling out some classic favorites, cozying up and watching holiday movies is a surefire way to get into the Christmas spirit. Don’t forget the popcorn and hot chocolate!

Bake Up Some Christmas Spirit —

Christmas cookies will get even the grinchiest Grinch in the mood for some holiday hoopla! For those that love to spend time in the kitchen, baking Christmas cookies to enjoy and share is a great way to send those winter blues packing.

Take a Bundled Up Stroll —

Grab a warm coat, a cup of coffee and the hand of a loved one and take to the sidewalks of neighborhoods that have deck their halls (and homes!) with lots of Christmas lights to enjoy. Some neighborhoods even coordinate their house lights to music, which can be accessed from a local radio station. With a little research, seniors can find a nearby neighborhood in which to stroll through to bask in the warm glow of holiday spirit.

Christmastime should be a time of joy and happiness. However tough the year has been amid challenges of COVID-19, Fellowship Square encourages seniors to look for joy in the little everyday things (a long chat with an old friend, a special sermon that really hit home, or sharing a laugh with a loved one, perhaps) that can be overlooked, but should be reexamined as the truly special parts of life.

The arrival of Thanksgiving week marks the unofficial arrival of the holidays! This should be a joyous time to reunite with family and friends, but for many reasons this year’s celebrations may be different for seniors. The holiday season can sometimes be lonely for seniors who have lost loved ones or who can’t be with family during celebratory times, especially amid COVID-19 safety concerns.

Fellowship Square reminds seniors that the Lord is always by their side and encourages them to connect with Him during the holidays when seeking comfort and joy.

If it has been some time since attending church or even saying a prayer, it’s never too late to connect with the Lord. The holidays, especially Jesus’ birth, is a particularly wonderful time to reconnect with God and join in the celebration of the Jesus’ miraculous arrival. This can bring happiness and feelings of solace to seniors that are feeling lonely this season. Fellowship Square suggests starting with a simple outreach to God through prayer. This can be done in one’s own home at the beginning or end of the day. Giving thanks is a great way to begin. And seniors should remember that it’s okay to ask God for the help they need to endure whatever challenges they are facing.

Many churches may be offering virtual sermons and special holiday sermons so seniors should be sure to check out those opportunities to connect with the Lord in the safety and comfort of their own homes this season. And of course, the Lord is everywhere, so they shouldn’t feel as though they need to actually be in church to be heard by Him. God is always ready to listen to His children, anytime and anywhere.

Reading scripture and positive verses from the Bible can also be a great way for seniors to connect with the Lord during the holiday season. This is also something they can do alone, with a loved one or neighbor, or even via FaceTime with those far away. Singing traditional hymns and classic Christmas tunes about the joy of the season is another spirited and spiritual way for seniors to get in sync with the Lord this holiday. Putting together a virtual holiday sing-a-ling with family and friends is sure to stir up joyous feeling this season.

There are so many ways to connect with the Lord over the holidays. Feeling connected to God can help eliminate seniors’ feelings of loneliness, sadness or even helplessness not just during the holidays, but every day. Fellowship Square encourages seniors to look to the Lord for strength and for joy, and wishes all its residents, staff, and their families a wonderful Thanksgiving. 

It’s almost Turkey Time! Though Thanksgiving is just around the corner, Fellowship Square understands that celebrations are going to look a little different this year. With COVID-19 cases on the rise again, and seniors considered to be high-risk, Fellowship Square advises all families to be extra cautious when it comes to how they celebrate this season. But that doesn’t mean families can’t connect and be “together” even if physically apart this year.

Fellowship Square offers ways for seniors to celebrate Thanksgiving while staying safe.

Keep it Simple —

The Centers for Disease Control and Prevention (CDC) states that celebrating with “members of your own household (who are consistently taking measures to reduce the spread of COVID-19) poses the lowest risk for spread.” The organization defines a household as anyone currently living with or sharing spaces in a housing unit, which can include family members or people that are not related. While it may be tempting to see grandchildren coming home from college or family members flying in from out of state, the CDC notes that bringing people together from different households poses varying levels of risk. So it may be best for seniors to keep their celebrations simple this year and stay within their households.

Take it Outside —

But that doesn’t mean they have to be stuck inside, and experts agree that being outside with good air circulation is a safer option than being cooped up inside in close proximity to anyone. Right now, since the weather is so beautiful, consider a Thanksgiving “picnic” outdoors where family members can spread out and be safe.

Celebrate Virtually —

For those with large families, it may be tough not to “see” one another this year. But it’s easier than ever to be together while apart thanks to today’s amazing technology. Schedule a family Thanksgiving dinner via Zoom or another live video format that allows family members to log in to see and talk to each other in real time. While this might not be the same as hugging and talking in person, it’s the safest option for now and it’s still a great way for families to connect during these times. Participants on the call can take turns saying what they’re grateful for this year, sharing a prayer or some good news that has happened to them in 2020 (for a positive spin on this difficult year).

Put it on Pause —

Rather than trying to have a modified Thanksgiving, many people are opting to simply put the celebration on pause until its safer to get together. Consider having a small celebration within the household, and then plan to celebrate “properly” with extended family and loved ones when its deemed safe to do so.

Fellowship Square reminds seniors to be cautious however they decide to celebrate this Thanksgiving. For those feeling lonely or sad that celebrations just aren’t the same, can always turn to God for comfort and solace.

There is no doubt it has been a difficult year with the health concerns surrounding COVID-19 at the forefront of many seniors’ minds. And, unfortunately, as the year finally comes to a close, comes another “downer” — Seasonal Affective Disorder.

Fellowship Square discusses this disorder, why this year may impact seniors worse than in previous years, and tips to help combat it.

A recent article on www.nytimes.com states, “… while the pandemic, with its myriad economic, vocational, educational and social disruptions, is challenge enough for people who are not normally prone to the blues, the days of truncated daylight this November through March could be far gloomier than usual for millions of Americans who suffer annually from seasonal depression.” It goes on to explain, “This winter the pandemic is expected to intensify the depression experienced by many people with the syndrome known as seasonal affective disorder, or SAD, which predictably kicks in each fall when the hours of daylight shorten in the Northern hemisphere and gradually remits in spring.”

Also referred to as the “winter blues,” SAD affects about one in 20 people and is characterized by feeling down or even depressed. People that experience SAD may have trouble sleeping, experience low energy or difficulty concentrating, feel sluggish, agitated, hopeless or worthless, and could even have frequent thoughts of death or suicide, according to the National Institute of Mental Health (NIMH). Particularly as it relates to winter-pattern SAD, people may also have symptoms that include oversleeping, overeating, weight gain, and social withdrawal.

For seniors that are already isolated or feeling disconnected from family and loved ones due to COVID-19, this winter season can be even more difficult. Seniors should take good care of themselves and see a doctor if feelings of SAD becoming too overwhelming. There are treatments for SAD including light therapy (exposing patients to bright lights to account for the diminished natural sunshine in the darker months, according to the NIMH), talk therapy designed to help people develop the tools to cope with these difficult situations; daily dose of vitamin D; and medication, which should be prescribed by a doctor. Seniors may be able to help themselves out of a light case of the winter blues by calling a good friend or loved one, engaging in activities they enjoy such as listening to good music or taking a walk in the sun, or reaching out to God through prayer.

Fellowship Square understands that 2020 has been a difficult year for many people, seniors included.

For those that are experiencing winter blues or full blown SAD, the staff suggests seniors seek advice from their physicians for ways that they can combat this disorder and enjoy the season.

November has been designated as American Diabetes Month, an opportunity for those with the disease to “show the world what life with diabetes is really like,” according to the American Diabetes Association (ADA) website.

Fellowship Square shares some important information for seniors in regards to diabetes. 

There are two types of diabetes. Type 1, in which the body does not produce insulin, generally begins in children and young adults who then have it for life, according to the National Institute on Aging (NIA). In Type 2 diabetes, the most common form, the body doesn’t make insulin or doesn’t utilize well. It occurs most often in middle aged and older adults. Risk increases for those that are overweight, inactive, or have a family history of the disease. The good news is Type 2 diabetes can actually be prevented or at the least delayed. However, it takes a commitment to life changes — usually starting with modifications to one’s diet and increasing level of physical activity. 

According to the ADA, proper eating is one of the keys for those with diabetes to manage the disease or to prevent it. Individuals can work with their physicians or a registered dietician for a guided or customized plan that incorporates the “right” foods. But the Association reports that there is not one specified way of eating that will serve as a “magic” diet to reduce or prevent diabetes as each body is different. However, a good start is to focus on managing blood sugar by filling one’s plate with fruits and vegetables, lean meats, and plant-based sources of protein while reducing intake of added sugars and processed foods. The Diabetes Plate Method suggests each meal include a balance of non-starchy vegetables (filling half the plate), proteins (filling a quarter of the plate), and carbohydrates (filling the final quarter of the plate). The meal should be complemented by a full glass of water or a zero-calorie drink (tea, for example).

Another key component to managing or preventing the disease is regular exercise. This is because “when you’re active, your cells become more sensitive to insulin so it works more effectively,” according to the ADA. Those that have not been physically active in some time or that have other health concerns should check with their physician before starting a new exercise routine. However, the ADA suggests that light walking is a good place to start and that setting a goal for one’s self can help keep on track and accountable. 

Since those that are overweight are at higher risk for type 2 diabetes, it’s important to note that even small changes can make a big difference. An article on the ADA website states: “every change, no matter how small, makes a difference in your ability to manage diabetes. Even losing 10-15 pounds can have a significant impact on your health.” 

It is estimated that 33 percent of seniors aged 65 and older have diabetes, and they are more at risk of developing diabetes-related complications including heart disease than younger people living with diabetes. According to the National Institution on Aging, older adults with diabetes are also at higher risk of depression or cognitive impairment than those without the disease. These added complications can make it more challenging for seniors to manage their own diabetes self-care. That said, seniors should take extra care in the prevention and management of diabetes. Fellowship Square encourages seniors to check with the doctors or get screened if they think they may be at risk or experiencing diabetes or prediabetes. 

Tis' the season for pumpkin spice and everything nice! Fall is in the air and as the weather cools down, pumpkin-spice seems to flavor everything from coffee creamer to potato chips (it’s true!).

For seniors that enjoy cooking and baking with pumpkin, Fellowship Square offers the following ideas featuring all things pumpkin!

Pumpkin Seeds —

Roasting pumpkin seeds after carving a pumpkin with the grandkids is a fun way to spend an afternoon. After pulling them from the pumpkin and rinsing them, the seeds can be sprinkled with just salt and olive oil for a savory classic approach or cinnamon-sugar (and yes, pumpkin spice!) for a sweeter result. Pumpkin seeds are an underrated healthy snack, and they’re also a lot of fun to make, especially with the family. They can even be tossed with some freshly popped popcorn to enjoy while catching some spirited Halloween specials!

Pumpkin Spice Energy Balls —

No-bake oatmeal energy balls can be given a quick fall makeover with a little pumpkin puree and a few dashes of pumpkin spice. The recipe for energy balls is very forgiving and adaptable — which makes it perfect for customizing with a variety of ingredients. For a quick pumpkin pie spice version, bakers can combine one cup oats, ¼ cup pumpkin puree, some Medjool dates, one to two tablespoons maple syrup, 1 teaspoon (or more as desired) pumpkin pie spice, and a dash of salt into a food processor. After well combined, fold other ingredients such as a handful of dark chocolate chips or chopped pecans into mixture before rolling into bite-sized balls and refrigerating. 

Pumpkin Soup —

The autumn harvest is a squash and gourd lover’s paradise! And many of these, such as butternut and acorn squash, and pumpkin, make a delicious base for thick, warm and comforting soups. Their flavor can be enhanced by roasting them first; or for a shortcut pumpkin puree can be used in place of the real thing. Add herbs and spices like cinnamon, nutmeg, and ginger to kick up the taste and heavy cream for a silky, indulgent result. 

Pumpkin Muffins/Bread —

Pumpkin puree and pumpkin pie spice can also be used to make a variety of muffins or bread. A quick Google or Pinterest search will lead bakers to a whole host of recipes in these categories. The great thing about using pumpkin puree in these recipes is that it not only adds a healthy component, it makes for a very moist result without the use of oil or eggs. 

Pumpkin pie is a quintessential fall dessert (and can’t be passed on even after a big Thanksgiving meal), but there are so many more ways pumpkin can be incorporated into meals from morning till night. Fellowship Square encourages bakers to get creative with their pumpkin recipes this season. 

A connection to God can give people much comfort and solace at any stage in life. For those that are aging — and often dealing with the loss of family, friends or loved ones; struggling with health issues; or experiencing physical pain or mental anguish — strengthening their connection to God can bring some incredible enlightenment and much needed joy into seniors’ lives, while also alleviating stress related to these issues. Through prayer, seniors can strengthen their connection to God and regain happiness and serenity in their Golden Years.

Fellowship Square offers simple tips for using prayer to reconnect with the Lord.

Commit to Reconnecting —

If it has been a while since a senior has been to church, prayed, or felt a bond with God, reconnecting can sometimes feel awkward, difficult, or even pointless. To get reacquainted with God, it’s going to take a commitment. Seniors should be mindful of this commitment and make time every day — even if it’s just for 10 minutes at a time — to reach out to the Lord. This can be at the beginning of the day by showing appreciation to the Lord for a new day, during a quiet moment when seniors need some extra strength, or before bed thanking Him for the gifts of that day. 

Start with Gratitude —

Speaking of giving thanks, an important part of rebuilding a relationship with God is being grateful. Seniors can make a list of the things in their lives that they are grateful for — a long life, good friends, family, a roof over their head, a great doctor, etc. — and then thank God for his gifts. After giving thanks, seniors can then move on to asking God for what they need.

It’s Okay to Ask —

God is here for his children — all they have to do is ask. Seniors should not be afraid to talk to God and ask for strength to get through a difficult day or direction on how to handle a challenging situation, for example. The more seniors reach out to Him, the more they will begin to feel His presence and His power in each day.  

Praying is a simple, natural, and beautiful way to connect with God. Beyond seeking his solace through prayer, reading scripture can also be a wonderful way to incorporate the word of the Lord into seniors’ prayers. Fellowship Square encourages people of all ages to find comfort through challenges with the power of prayer.   

Being physically and mentally active is important at every age, and yoga can be an effective way for seniors to accomplish both in one fell swoop!

There are many great benefits of regular yoga practice, and Fellowship Square offers some tips for seniors to maximize these benefits. 

Yoga has been around since ancient times, and today its as popular as ever. Yoga is not only great for seniors because its low impact, it’s an ideal practice to build upon over time — so it’s beneficial for beginners as well as advanced fitness enthusiasts. 

One of the most convenient parts about yoga is that it can be practiced anywhere. With some instructional videos, it can be practiced right at home and those that prefer the social aspect of yoga can join a yoga class at a gym or a private studio. And yoga is great for beating workout boredom because there are so many varieties within the practice. Yoga can be gentle enough for beginners or those with joint pain while also being challenging enough for more advanced fitness junkies. 

According to an article about yoga on the Harvard Health Publishing website, “Yoga is known for its ability to soothe tension and anxiety in the mind and body. But it can also have an impact on a person's exercise capacity.” For those that are looking to increase their muscle strength, endurance, flexibility, and cardio-respiratory fitness, even if they have been fairly sedentary or have never practiced yoga before, yoga can serve to help them achieve these things. That same article notes that yoga has been proven to have a positive on cardiovascular risk factors — helping lower blood pressure in people with hypertension by way of restoring the body’s “baroreceptor sensitivity,” which helps the body sense imbalances in blood pressure and maintain balance.

There are countless other benefits of doing yoga into the golden years. An article on AARP’s website even breaks the benefits down by decade. People in their 50s, for example, should practice yoga to minimize hypertension, strengthen bones, increase willpower, and shift focus to wellness according to the article. Seniors in their 60s can turn to regular yoga practice to reduce anxiety, protect joints, and build strength and balance; whereas people in their 70s can use yoga to help keep their minds sharp and boost their mood. 

Before starting any new exercise program, seniors should speak to their health care provider to get tips on the best plan for them. Fellowship Square encourages all seniors to take control of their health and fitness (and their mental state) with regular yoga practice.

It’s finally fall! With the arrival of autumn and the new month of October already here, it’s official.

Even though the valley’s daytime temperatures may not be indicative of the transition from summer, it’s time to celebrate the fall season!

Get Outside —

After being cooped up all summer, and with the restrictions of COVID-19, fall is the time to appreciate the weather in Arizona. Yes, those valley daytime temperatures are still looming in the triple digits, but fall is making itself known with cool early mornings and evenings. Fall is the perfect time to enjoy a sunrise stroll or an after-dark walk around the neighborhood, or a great hike or bike along a nearby trail. Arizona is rife with walking, hiking and biking trails that provide a great way to exercise while getting out into nature.

Enjoy Fall Foliage —

The hues of autumn are just a short drive from the valley! Northern Arizona is a prime location for taking in fall foliage. Flagstaff even has a “leaf-o-meter” on its Discover Flagstaff website that keeps visitors up to date on Northern Arizona’s most beautiful areas for viewing colorful fall foliage. Some of the organization’s recommendations include Oak Creek and Sedona, Scenic Highway 180, Snowbowl, and Lockett Meadow. Taking a day trip or a planning a weekend getaway in the area to peep some leaves is a great way to welcome in fall. 

Do Some Baking —

Is there anything more quintessentially fall than apple pie (or anything made with pumpkin spice)? Use the flavors of the season to bake something deliciously fall. 

Catch a Football Game —

Ok, so actually going to a stadium to take in a game may be out this year, but that doesn’t mean the spirit of fall football can’t be captured this season. Consider setting up a portable screen and streaming a game while hosting a tailgate-style get together in an outdoor, socially distanced setting. Invite guests to set up their own “tailgate stations” and bring their own provisions for a safe “together yet apart” gathering. 

Go on a Picnic —

Or forgo football and a group gathering for an intimate picnic a deux! Couples can pack their own charcuterie board (think a selection of meats, cheeses, a loaf of crusty bread and some fig jam, for example) and a bottle of wine and voila — instant fall romance in a basket. A picnic is also a fun way for multi-generational families to get together and enjoy the season, and each other, in an open-air setting.

Visit a Farm… or a Patch —

Many local farms offer activities such as fresh produce picking (don’t forget the pumpkins!), hay or corn mazes, hay rides and more around Halloween. As the weather continues to dip (fingers crossed), this is a fun way to get out and spend a day celebrating the season.

Why not take advantage of the season to do some activities that are specific to fall? It’s a great excuse to get outdoors and enjoy doing fun things with loved ones! 

September 29 has been designated as World Heart Day and the World Heart Federation (WHF) uses this day as an opportunity to bring awareness to cardiovascular disease (CVD).

Through its new campaign Use Heart, the organization notes that in the midst of the pandemic, it’s more important than ever for people to take care of their hearts. The WHF website states: “In the time of COVID-19, CVD patients are faced with a double-edged threat. Not only are they more at risk of developing severe forms of the virus, but they may also be afraid to seek ongoing care for their hearts.” Fellowship Square shares more from the WHF about CVD and some heart healthy tips too.

According to the WHF, CVD is “the number one cause of death on the planet,” and its causes range from smoking and diabetes to high blood pressure, obesity, air pollution and rare or neglected conditions. The organization’s campaign Use Heart is intended to help people understand what it takes to live a heart healthy life, to serve as a positive influence for others, and to be compassionate — “to look beyond the self and act in ways that support the most vulnerable in society; those with underlying heart-related conditions that may put them at greater risk in the time of COVID-19.”

Taking care of one’s heart comes in the form of eating a heart healthy diet, abstaining from tobacco, limiting alcohol consumption, and staying fit and active. In terms of eating for a healthy heart, the Keep it Pumping website states that monitoring salt intake in an important factor for those with or at risk of heart failure. Because salt can cause the body to retain water, which can put an added strain on the heart, the website suggests limiting sodium intake to about one teaspoon of salt per day; using other herbs and spices to add flavor to foods; and limiting pre-packaged and “grab and go” foods like cold cuts and cured meats, frozen pizza or pre-wrapped sandwiches. Instead of these convenience items, heart healthy choices include fruit and vegetables, whole grains, seafood, nuts and seeds, olive oil, and dairy.

Another important aspect of the WHF’s Use Heart campaign is to bring awareness to the importance of getting active in the name of a healthy heart. The website suggests getting “at least 30 minutes of moderate-intensity physical activity five times a week” and notes that any movement counts such as playing, walking, housework and dancing.

In honor of World Heart Day, Fellowship Square invites its residents, caregivers and loved ones to Use Heart when it comes to making heart healthy choices. Making little changes at a time can add up to big results — and a happy, healthy heart!

September 22 is recognized as Falls Prevention Awareness Day and the National Council on Aging (NCOA) dedicates an entire week to falls prevention awareness — September 21 through 25 of this year.

The organization initially developed this recognition to help people understand that falls are not a normal part of aging and that there are precautions seniors can take to avoid them.

Fellowship Square shares tips for seniors to protect themselves against injury due to falling. 

The Centers for Disease Control and Prevention (CDC) states that “falls are the leading cause of injury, death and disability for older persons in the United States.” The CDC’s STEADI (Stopping Elderly Accidents, Deaths and Injuries) initiative was developed to offer health care providers with the resources to screen older adult patients, assess their risk of falling, manage patients’ medications that may increase fall risks and recommend vitamin D supplements to improve bone, muscle and nerve health. 

On the flip side, there are a number to precautions seniors (and their caretakers) can take to help reduce their risk of falls. The Mayo Clinic recommends seniors visit their doctors to discuss their fall risk and have them review their medications for side effects and interactions that may lead to increased fall risk. Aside from medications, seniors should also discuss their past history or falls or health issues that may result in increased fall risk (such as eye or ear disorders that could cause dizziness or sight obstruction). 

The Mayo Clinic also states that seniors can reduce their fall risk by staying active. An article on the organization’s website says, “Physical activity can go a long way toward fall prevention. With your doctor's OK, consider activities such as walking, water workouts or tai chi — a gentle exercise that involves slow and graceful dance-like movements. Such activities reduce the risk of falls by improving strength, balance, coordination and flexibility.” Seniors that avoid physical activity out of fear of falling should talk with their doctors to create a safe and individualized exercise plan.  

Other steps that seniors can take to help reduce their risk of falling including adding additional light in darker spaces such as hallways and illuminate stairs or uneven flooring; wear proper fitting, sensible shoes, clear walkways of clutter, and consider the use of items intended to help reduce falls such as hand rails on stairs, grab bars in the tub or shower and more. 

Fellowship Square is there for every step of a seniors’ aging process — and that process does not have to include fall risk! Visiting the doctor and taking some simple precautions can help seniors reduce their risk of falls. 

“Love is patient, love is kind… Love never fails.” - 1 Corinthians 13:4-8

As long-time couples navigate life together, there will undoubtably be challenges and unexpected circumstances that arise. These things can sometimes be so difficult it can even cause couples to become distant from one another.

For couples that are hoping to reconnect and rekindle their love through retirement, moving, illness or other situations, Fellowship Square offers the following tips.

Be Patient —

In any difficult circumstance, people can get emotional. Whether that means angry or sad, these emotions can sometimes get the best of couples as they take out their feelings on their partner. Staying calm and being patient during a hard time can make all the difference. For example, a disagreement may arise over items to sell or keep when moving from a couple’s longtime home to smaller quarters or an assisted living facility. Allowing one another’s stance to be heard is important. And if there is still no resolution after each person speaks their mind, table the discussion until emotions settled and then try to reapproach it from a “matter of fact” point of view (i.e. keeping emotions out of it). If an illness has become the reason for the disconnect, it’s all the more important for the “healthy” half of the couple to remember that specific illnesses (such as Alzheimer’s Disease) can alter one’s mind frame and memory so they should try not to take anything too personal. 

Forgive and Forget —

Holding a grudge is never a good way to move forward after an argument. It’s not good for either person in the couple! Whether a difficult circumstance is fresh or happened years ago, harboring negative feelings is not healthy. So in the name of reconnecting, partners can agree to forgive and forget — and move forward with their relationship by letting go of the past. 

Remember the Why —

Longtime couples that love each other still experience periods of time when they don’t feel necessarily bonded. That’s understandable in any relationship whether it has been five or 50 years! However, in an effort to reconnect, couples can look back at their early days and remember some of the special things that they initially loved (and still love!) about one another. Rekindling a spark in a longtime relationship may not happen overnight, but if each person in the partnership makes an effort to work on it, the bond can return even stronger than ever.  

Reconnect through Shared Experiences —

One of the best ways to bond — whether in a new relationship or a longtime one — is through shared experiences. Why not reconnect by going to church together (or simply making time each day to pray together), take a daily walk around the neighborhood, start a new hobby or sport together (such as pickleball, cooking or a couple’s reading challenge) or take a road trip? Experiencing life’s finer moments in addition to the difficult ones can make the challenges seem less stressful and can help couples reconnect.

Love is a beautiful, powerful thing. In a new romance or a longtime marriage, love ultimately can help couples overcome the most challenging of circumstances together. Fellowship Square reminds couples, and all people, to love one another in good times and in hard times. 

September was deemed “Healthy Aging Month” by Carolyn Worthington, editor in chief of Healthy Aging Magazine in an effort to encourage people to get started on better health practices, to remind them that it’s never too late to reinvent themselves, and to offer “inspirational and practical ideas for adults, ages 45-plus, to improve their physical, mental, social and financial well-being.”

In honor of Healthy Aging Month, the Fellowship Square staff offers their own tips for healthy living at any age!

Those that wish to improve their health are going to have to make a commitment to forming, and sticking to, healthy habits — and work to break some bad ones. However, forming healthy habits and breaking bad ones doesn’t have to be extreme. While some may prefer to go “cold turkey,” that method is unrealistic for a lot of people — and they may end up going right back to those former habits. Finding the process that works for each individual is key to a successful outcome.

When creating new habits, choose one at a time and slowly integrate it into everyday life. For example, start by committing to adding vegetables to every meal. (This can easily be done by tossing diced veggies to an omelet in the morning, choosing a lettuce wrap “bun” on a sandwich at lunch and giving zucchini noodles a try in place of pasta at dinner). After that habit has established, work on adding more activity into each day — starting with a brisk 20-minute walk and building from there. Soon, add in some additional exercises or alternate activities to keep it interesting. 

As people become more focused on their healthy habits, they may not even have time for the not-so-good ones. However, some habits die hard. For those that have been smokers or drinkers for most of their life, limiting (or even eliminating) these habits might take some time and even outside resources. Seniors who need help quitting smoking or drinking should talk to their doctors about tools they can use to break these habits.

Speaking of the doctor, preventive health is as important as maintenance. In part, that means seeing the doctor every year for an annual well check during which seniors can discuss any health concerns or changes, or get any vaccines or tests that the doctor recommends. Fellowship Square suggests that as seniors age, they make preventive health visits a must. 

In addition to eating right and getting enough exercise, proper sleep has been vastly underrated when it comes to its powerful impact on health. Most people don’t get enough sleep, and the Centers for Disease Control and Prevention’s recently launched “Healthy People 2020 campaign” even includes a goal to reduce sleep deficiency. The Harvard Health Publishing website (from the Harvard Medical School) states, “Based on current evidence, adults should aim for at least 7 hours of sleep a night for optimal health.” So try to get at least that much rest in the name of good health!

When it comes to aging healthfully, three simple things — eating right, moving enough and getting adequate rest — can do wonders! Regardless of age, it’s never too late to take control of one’s own health and wellbeing. 

Throughout the course of people’s lives, it’s natural that some family rifts may pop up, and unfortunately, they may cause loved ones to disconnect. While sometimes these are resolved right away, other times, family arguments can cause a distance between family members. However, as elder family members continue to age and their health deteriorates, it’s a good time to make amends.

Fellowship Square offers tips to help seniors reconnect with estranged loved ones.

Reach Out —

Whether it’s been six months or six years (or more!) since the incident, taking the first step toward reconnecting can seem daunting. However, it’s really about extending the olive branch and making the first small step toward mending the relationship. It’s likely the other person would like to reconnect, too. Pick up the phone, send an email, or even mail a card to begin the communication.  

Let it Go —

Looking back at what caused the initial rift, can it be easily resolved or was it the case of a simple drifting apart? If it’s the former instance, perhaps a simple apology or recognition of the argument can resolve things. If the air needs to be cleared, avoid pointing fingers when stating one’s case and also be prepared to listen to what the other person has to say. If the disconnect happened naturally over time, maybe the two parties don’t even need to address the situation — they can just begin to reconnect by putting more time and effort into the relationship.

Forgive and Forget —

Most importantly, if either party is just simply holding a grudge, it’s time to just let it go for the sake of the family and reconnecting. Hopefully, both parties can come to the table with the purpose of putting the incident in the past. If that’s truly the case, forgiving and forgetting should be easy enough. 

Give it Time —

Reconnecting may take some effort. The first phone call or outreach may not result in a perfect “let bygones be bygones” moment. There may still be some hurt feelings or unresolved issues that need to be further addressed or things that an apology just can’t erase. However, working toward a resolution little by little can help loved ones reconnect over time. 

Every day is precious and family is so important. If there is a way to reconnect with family members that have been estranged, there is no time like the present to make amends. Fellowship Square adds that a little prayer to help loved ones reconnect can never hurt. There is such power in prayer and faith — and those things can get people through some difficult times as they work towards reconnecting with loved ones.

When it’s finally time to retire and enjoy the Golden Years, many seniors may worry that their funds won’t last through the remainder of their lives or wonder exactly how they are going to divide their wealth to loved ones left behind once they pass. It’s important to seek the guidance of a professional financial planner when dealing with these large issues. However, when it comes to simple daily money management, it’s all about budget!

Fellowship Square offers seniors five easy money management tips to help them budget their funds — while still having fun throughout their retirement.

Plan a Monthly Budget —

No matter how big or small one’s retirement fund is, everyone could benefit from a budget. A financial planner can help seniors plan out long term budgeting, but even daily or weekly budgeting on a smaller scale can help seniors understand exactly how much they have to spend and help them keep track of what they do spend. Tracking funds is also an easy way to help seniors see where they can cut back if needed.

Allow For Splurges —

Whether considering a bucket list vacation or a second home, retirement should be about enjoyment… as long as those larger price tag items are allotted into the budget. When it comes to everyday spending, consider if the item is really worth it or if those funds would be better spent added to the savings account for that bigger dream item. 

Be Aware of Scams —

As technology gets smarter and more advanced, so do hackers and scammers. Unfortunately, there are a lot of scams out that that target seniors so it’s important to be leery of any offer that seems too good to be true or any strange calls or emails that claim to be from a bank or social security office — or even from a “family member” that is need of help.  

Consider Downsizing —

Due to sentimental reasons, many elderly couples hesitate to sell the home they raised their families in despite the fact that they don’t need that much space any longer. That’s completely valid and understandable. However, selling a larger home and downsizing into a space more suited for their needs can be a great way to beef up one’s retirement fund. Seniors can utilize moving time to start passing down family heirlooms such as china sets, special pieces of furnishing, or décor to family members. Other items can be sold at an estate sale to increase that savings account!  

Take Advantage of Resources —

From senior discount days at grocery stores and restaurants to Medicaid and Medicare, there are a lot of resources designed to give seniors a break on the bill. So take advantage of any and all of these to help balance the budget!

Managing money can cause retirees stress, but it really shouldn’t have to as long as seniors do some future planning and careful budgeting. With a little help from a financial planner, too, seniors can enjoy their Golden Years without worrying about money.

When it comes to helping seniors stay healthy, keeping up with the medications prescribed by their doctors is essential. Sometimes even a day or two with a missed medication (or accidentally doubling up) can interfere with its ability to work properly and can cause an imbalance. Tracking medications can get a little tricky as seniors age — if their memories aren’t as sharp as they used to be or if they are experiencing dementia or Alzheimer’s.

Fellowship Square offers the following tips for managing medications.

Make a List —

Seniors or their caregivers should make a list of what medications need to be taken, at what time and in what amount. This list should be placed in a clear and visible place that the senior can’t miss — a bathroom mirror or right on the nightstand. A list could be made on a little whiteboard with the medications and details in permanent marker and spaces for the senior to check off when they’ve taken each medication in erasable marker.

Connect the Dots —

Helping seniors remember their medication can be simplified by piggybacking it with other daily activities such as brushing their teeth, eating breakfast or getting dressed. While it seems like a simple thing, associating taking medications with another chore the senior is already used to will actually make it easier to remember.

Keep Them in Plain Sight —

Out of sight, out of mind rings true for many people, not just seniors! So keeping medications right by that aforementioned list on a bathroom or kitchen counter or bedside nightstand can serve as a visual reminder for seniors to take their medicine!

Use an Automatic Pill Dispenser or App —

Pill boxes have come a long way! Today’s automatic versions actually set off alarms (or flashing lights) and dispense the proper medication at a set time. Some can even be programmed to contact family in the case that alarms go unanswered by the senior. As with most things, “there’s an app for that,” so smart phone savvy seniors can have reminders to take their medicines at the tip of their fingertips.

Get Some Help —

Seniors that are experiencing dementia and/or Alzheimer’s Disease may no longer have the capacity to manage and keep track of their medications on their own, despite the tips above. In this case, it may be time for family members to step in to help with daily reminder calls or a stop by to distribute medications. If this isn’t an option, a home health aide can monitor medication along with help the senior with other necessary daily activities — or it may be time to seek assisted living.

Fellowship Square understands the importance of proper use of prescriptions medications, and sometimes as seniors age, this can become an overwhelming task. However, with a little help from the tips above, medication management can be less stressful for seniors and loved ones alike.

August is National Immunization Awareness Month (NIAM), an annual observance held to highlight the importance of vaccination for people of all ages.

Amid COVID-19 and the race for a vaccine for the virus, it’s important for seniors to stay on top of other immunizations and regular doctor visits (even if virtual) to maintain their health, particularly this month. The Alliance for Aging Research urges Americans to remember that August is a  “vitally important time start vaccinating the whole family — especially older adults.”

Fellowship Square offers the following vaccination tips in honor of NIAM.

The Alliance for Aging Research also notes that seniors are among the “vulnerable population” that is “most at risk of contracting preventable communicable illnesses and accounts for the majority of diagnoses and deaths.” The Centers for Disease Control and Prevention (CDC) provides a recommended Adult Immunization Schedule for those 19 and older. An adult vaccine assessment tool on the organization’s website can help determine what vaccines seniors might need. This list of course should be reviewed with seniors’ health care professionals prior to receiving any shots to ensure the list of recommendations from the assessment tool matches up with their doctor’s advice. 

It’s important that seniors note some medical conditions or stipulations can put them at higher risk for certain infections so they should always tell their physician their complete health history. In general, vaccines become even more important as people age because as they do so their immune systems weaken, which makes them more susceptible to illness. According to the U.S. Department and Health & Human Services website vaccines.gov, “If you have an ongoing health condition — like diabetes or heart disease — getting vaccinated is especially important. Vaccines can protect you from serious diseases (and related complications) so you can stay healthy as you age.”

The flu shot is a common vaccine that is recommended for seniors. The CDC notes that “people 65 years and older are at high risk of developing serious complications from flu compared with young, healthy adults.” The CDC attributes that to the aforementioned weakened immune systems of seniors. Despite the fact that flu seasons vary in severity from year to year, the organization still stands behind the belief that the “best way to protect against the flu and its potential serious complication is with a flu vaccine,” and recommends all people over six months of age get a seasonal flu vaccine every year by the end of October.   

Many seniors that are sheltering in place may be hesitant to see their doctors amid the COVID-19 pandemic — and understandably so. However, it’s vital for seniors not to “medical distance” while social distancing… especially those that are immunity compromised and have serious health issues that demand medical attention. Seniors should stay in contact with their doctors via virtual health consultations or consider concierge treatment as needed so they don’t get hit with a different illness while trying to avoid COVID-19 exposure. Fellowship Square encourages seniors to speak with their health care professionals to ensure they are getting the care, and the immunizations, they need.  

This year has certainly brought some unexpected challenges — the most obvious one being the COVID-19 pandemic and all the changes to everyday life it’s arrival has forced upon the nation, and the world in general. With new requirements for social distancing and safety, it’s harder to connect in person with loved ones, especially seniors that may have compromised immune systems or that are in nursing homes or hospitals that restrict in person visits. But that doesn’t mean family, friends and loved ones can’t still connect with seniors.

Fellowship Square suggests some easy ways to virtually connect with their beloved seniors.

Plan a Virtual Family Reunion

Through the use of FaceTime, Zoom, Skype and other video formats, it’s easier than ever to get family together — even when they’re scattered around the country. Plan a time for everyone to jump on a call and “visit.” Even just seeing familiar faces can spread some much-needed joy to seniors (and the whole family!) during this difficult time.

Schedule a Routine “Visit”

Aside from a family reunion, a virtual visit doesn’t always have to be a big family affair. Scheduling a routine one-on-one visit with a senior gives them (and the loved one on the other end) something to look forward to. And it doesn’t just have to be a call. Today, people are cooking together, enjoying happy hour, even reading scripture together virtually as a way to connect while being disconnected. 

Become a Pen Pal

The amazing thing that COVID-19 has shown is that people are resilient and creative in distressing times. A perfect example is the revival of pen pals! Many organizations and individuals have resurrected this time honored tradition of writing letters as a way to virtually connect. This is a fun way to multigenerational families to bond… or even strangers! Fellowship Square has its own pen pal/phone pal program that gives people in the community an opportunity to connect with a resident and make their day with a letter or call. This simple act could lead to a lifelong friendship or a new bond with a family member.

Send a Surprise

Seniors love getting mail, so imagine their surprise and joy they’ll feel when they receive an unexpected “special delivery.” This could be a favorite meal, some beautiful flowers or a care package with pampering items or books and puzzles to keep them entertained. Everyone loves a pleasant surprise, right?

When it comes to connecting with seniors during the pandemic, people have time and again proven that with a little determination and innovation, loved ones, family and friends can stay connected, and even reconnect, during this time. It’s just as easy as picking up a pen, or the phone. And these little actions can make a big impact on the life of a senior. 

When it’s 115 degrees outside (and feels even hotter!), it’s tough to get motivated to hit the trail for a hike or a brisk walk — or to contemplate any other outdoor exercise. That’s why water fitness is so cool — literally!

For those that don’t think getting a good workout can be done in the water, Fellowship Square invites them to “dive in” to these water fitness facts and tips.

There are a multitude of benefits to working out in the water (besides staying cool!). Water fitness is low impact, improves cardiovascular strength and mental health; and helps swimmers lose weight, burn calories and tone muscles. In fact, the Centers for Disease Control and Prevention (CDC) even puts swimming in the same category as biking and running when it comes to decreasing risk of chronic illness and improving health for people with diabetes and heart disease when practiced for just two and a half hours every week. When it comes to seniors, the CDC reports, “Water-based exercise can benefit older adults by improving the quality of life and decreasing disability.” 

Water fitness can also help people with chronic diseases such as arthritis, as it can improve the use of joints that typically experience pain without worsening symptoms. Having a positive impact on mental health as well, regular water workouts (specifically in warm water, which most Valley pools are at this time of the year!) can help boost mood and decrease anxiety and depression.

There are many great ways to enjoy water fitness besides just swimming laps. Water aerobics is ideal for a low-impact whole body workout. Swimmers can take their pool fitness program to the next level with water exercise equipment that provides resistance such as aqua dumbbells, a water jogging belt, swim training gloves or resistance fins. A quick Google or Amazon search can lead swimmers to a countless array of options when it comes to water fitness equipment and accessories. There are even smartphone apps to help motivate swimmers and track their progress. 

When it comes to working out this summer, don’t sweat it! A cool workout in the pool can be just as effective as some of the other top exercises like running — without all that high-impact pressure on the joints.

Fellowship Square invites residents to make a splash this summer and dip their toes into the world of water fitness! 

During the summertime, hot and heavy meals give way to grilled foods, salads and anything simple that doesn’t require a lot of time spent in a hot kitchen. Snacks and otherwise “not meal” meals become the norm in the sweltering summer.

Fellowship Square has a few quick ideas to help seniors lighten up their meals this season.

Toss it Up

Naturally, salads are a “cool” swap for a hot meal and can certainly serve as an entrée when topped with protein such as grilled chicken or flank steak or even tofu or edamame, for a vegetarian version. The great thing about salads is they are so versatile and can be customized to include diners favorites. Cold pasta salads are another cool way to enjoy eating light when it’s hot out. Think beyond a classic pasta salad typically served at pot luck with a Thai or Italian style pasta salad. For a Thai version, add red cabbage, julienned carrots, green onion and a peanut dressing to cooled pasta; an easy Italian variety can be made with fresh or sun dried tomatoes, mozzarella, fresh basil and a drizzle of Italian dressing or some olive oil and balsamic vinegar.

Bowl It Over

“Bowls” have become popular in recent years across a wide variety of cuisines — from burrito bowls to poke bowls. Bowls are another fun way to pack in loads of veggies combined with an easy base such as rice, beans, quinoa or chick peas. For example, a Greek-inspired bowl can include cucumbers, tomatoes, artichoke hearts, Kalamata olives, feta cheese, sliced red onion tossed with a drizzle of olive oil and red wine vinegar and a dash of oregano salt and pepper — voila! A no-cook bowl that is light, healthy and don’t forget yummy!

Light it Up

Foods cooked on the grill are quintessentially summer — think grilled skewers, corn, asparagus, zucchini… the list is never ending! When cooked on the grill, vegetables take on totally new tastes and textures, so grilling is a great way to mix things up while lightening up this summer. After cooked, chop them up to toss over greens, tuck into tortillas for vegetarian tacos topped with avocado and salsa, or simply enjoy as is!

Sweet and Smooth

Smoothies are a great way to stay cool this summer. Summer berries like blueberries, strawberries, blackberries and raspberries are all ideal to combine with juice or milk, Greek yogurt, ice and some honey or agave to whip up a refreshing smoothie. Or summon a tropical vacation with each sip by using pineapple, banana, mango versus berries.

Keeping cool this summer can start in the kitchen… By not cooking! There are so many simple swaps to help lighten up the menu this summer. Fellowship Square encourages home cooks to have fun with new recipes and experimenting with cool ways to eat lighter this summer.

There are a number of reasons why senior citizens may not be getting away for vacation this year. Perhaps due to health limitations or the governmental recommendation to stay at home during COVID-19, many people’s travel plans are on hold this summer. Though many vacations may had been cancelled, that doesn’t mean senior citizens can’t have a little “getaway” this summer — without ever leaving home!

Fellowship Square offers some fun ways seniors can get some vacation vibes.

Movie Marathon

Oftentimes when at home, people don’t take the time to simply sit back and relax because they are busy with the routines of their daily lives. Fellowship Square encourages seniors to “take a vacation” from some of these daily chores and activities for just a day or two (even an hour or two!) to simply sit back, relax and take in some good movies. Whether catching up on new releases, re-watching old classics or simply “binging” on a new television series, putting daily duties on hold can help seniors take a vacation from the monotony of their daily routines. For those that prefer pages to picture shows, digging into a few good books can also serve as a little “escape” from daily life. 

Sip in Some Wine Regions

For wine lovers that enjoy visiting wineries and vineyards around the world on their vacations, not heading to wine country this summer can be a real downer. However, seniors can let their taste buds do the traveling this season by hosting their own wine tasting at home. Couples and small groups of friends can explore some new wines they’ve never tried, support a local winery by purchasing some of their varietals, or choosing a few wines by region to discover. A fun wine tasting can certainly help seniors sip in the vacation vibe this summer. 

Virtually Visit Family

Many families may not be able to travel to physically visit one another this summer, but that doesn’t mean they can’t see each other. Technology can connect families and loved ones from all over the world. Apps such as FaceTime, Skype and Zoom can allow people to “get together” while staying home and staying (physically) apart. Seniors can stay connected with their families by setting up a monthly (or weekly or daily) call to visit, catch up and maybe reminisce about past vacations… and start dreaming up plans for a future vacation. 

Fellowship Square encourages seniors along with their loved ones and caretakers to try to make the most of staying in and staying safe while also taking a little “vacation” from the realities of everyday life. Fun little activities like these can help brighten each day all summer long. 

July has been designated as Ultraviolet (UV) Safety Month, and while most people (especially in the Valley of the Sun) are already well aware of the dangers of overexposure to the sun, one can never be too careful!

Fellowship Square offers seniors tips to help them stay safe from the sun as the summer heat intensifies.

The US. Department of Health and Human Services named July as UV Safety Month with a goal to increase awareness of the importance of protecting one’s skin from the harmful effects of UV rays. While the sun’s rays put out radiation in the form of several types of UV light wavelengths including UVA, UVB and UVC. While the ozone layer protects the Earth from UVC light, both UVA and UVB light can pass through. It’s the UVA that can penetrate deep into the skin, causing visible effects such as sunburn, wrinkles, skin leathering and more. And exposure to both UVA and UVB can cause skin cancer.

It’s important for people to take extra caution to protect their skin when the sun’s rays are the strongest because that’s when UV radiation is at its highest. According to the Centers for Disease Control and Prevention (CVC), “the sun’s ultraviolet (UV) rays can damage your skin in as little as 15 minutes.” However, there are simple ways to reduce your exposure, including the following:

Seek Shade

Seniors can reduce risk of skin damage and skin cancer by seeking shade — under a tree, umbrella or other structure that can provide relief from the sun’s direct rays.

Cover Up

Hitting a shady spot is great, but the CDC actually says the “best bet to protect your skin is to use sunscreen or wear protective clothing when you’re outside — even when you’re in the shade.” Long-sleeve shirts, long pants and skirts and dark colors are all recommended. Dark colors actually provide more protection than lighter ones, and while long sleeves, pants and long skirts sound more like fall weather wear, many athletic and dedicated sun clothing is actually light and cooling. Some clothing even provides consumers with information on its ultraviolet protection factor. In addition to clothing, covering up with a hat and sunglasses is also a good way to protect the face.

Slather it On 

Of course sunscreen is another important way to protect one’s self from sun damage. A broad spectrum sunscreen with at least SPF 15 should be applied before going outside “even on slightly cloudy or cool days,” according to the CDC. All skin that is exposed should receive a generous layer, and it’s important to reapply often if out at the pool, lake or beach.

July is definitely a good time for seniors to reevaluate the steps they are taking to protect themselves from sun damage and skin cancer. With these few easy steps, seniors can enjoy the summer without getting burned. 

One of the simplest and most traditional ways to reunite as a family is through a good old fashion summertime picnic! When it comes to gathering a multitude of generations, a classic picnic offers something for everyone! Fellowship Square offers some easy and fun tips for planning a picnic for the whole family this summer.

Plan Ahead — When planning a summer picnic that will double as a family reunion, be sure to give family members and guests plenty of time — especially for those that may need to travel to join in on the fun. 

Timing is Everything — It’s no secret that the summer sun is super intense, so when planning a picnic this season, consider an evening time get together at a park or even in a backyard (bonus points if the patio has a mister system!). Once the sun goes down, even though the weather may still loom in the 90s or high 80s, is much easier to handle than an event that takes place in the heat of the day — unless swimming is incorporated as part of the picnic fun!

Offer Something for Everyone — Multi-generational family picnics can be a great bonding opportunity for all ages. Make sure when planning a family picnic that there are activities and games that everyone can get involved in or something that every age group can do. Think yard games, pool games, music, card games, sand toys for little ones and more.

Keep is Simple — An old fashioned needs little more than some simple activities, a great outdoor location and good food to be successful. Tables are optional! Invite guests to bring their own chairs/picnic blankets and even their own food. Alternately, a pot-luck style picnic is always a great way for everyone to bring a dish they love to share. 

Be Safe — With COVID-19 measures in place, it’s important for all picnic guests be smart and safe during the get together. Practice social distancing, wear masks and be weary of sharing utensils and food or beverages. 

All in all a classic picnic can be a super easy way to get together with family and enjoy each other’s company in a laid back atmosphere. Fellowship Square encourages families to get together in this old fashioned way this summer!

It’s almost hard to believe that it’s nearly mid-June. While the Valley’s summer weather came in hot (literally!), the early mornings and evenings provide a little reprieve from the intensity of the sun. For those that prefer to exercise outdoors, these are the best times to enjoy the weather and get in a little fitness session. Fellowship Square offers some fun outdoor fitness ideas for summertime. 

Rise to the Top — One of the great things about Arizona is the plethora of urban hiking and biking trails all over the state. For those early risers, getting to the top of the trail before the heat really starts to take over the day can be a great accomplishment and a fantastically fit way to start any day. Evening hikers and bikers can enjoy some beautiful sunset views at the summit, too. Getting out of town and enjoying a hike in the northern part of the state can provide cool breezes and lake or creek side trails. 

Make a Splash — Swimming is a great overall low-impact exercise that works every part of the body. Splashing into a refreshingly cool pool doesn’t hurt on a hot day either! Seniors can take advantage of water aerobics classes, use their own water weights to create an exercise routine or simply swim laps for fitness. 

Water Activities — Hitting a local lake or river is a great way to enjoy the day and also fit in some fitness. Renting a kayak, paddleboard, pedal boat for a few hours ensures some great exercise while enjoying Arizona’s vast natural beauty from desert to mountain topography. 

Find Some Ommmmm — Yoga is fabulous physical activity that also incorporates mind, body, and spirit connectivity. Yoga can be a perfectly individual exercise and is also a good way to connect with a group (and social distancing is easy when done in an open setting like a park or neighborhood greenbelt).

Tennis — Another great activity that has a social element is tennis. Whether playing with a significant other or friend or as doubles, tennis provides a great cardiovascular workout for the whole body. More high-intensity than other workouts, tennis should only be played by seniors that don’t have physical limitations or who have checked with their doctors. 

Fellowship Square encourages seniors to get out and about this season to enjoy all sorts of physical activity. There are so many ways to get exercise outside and also combine a social element into getting fit. It’s important to stay well-hydrated during any outdoor activity, especially during the heat of day. And remember, seniors that haven’t been exercising in some time should always check with their physician before starting a new fitness routine.  

Father’s Day is coming up on Sunday, June 21. This day offers an excellent opportunity to reconnect with Dad, share memories and find ways to show him how much he means to you. 

For many senior Dads, what they appreciate the most is the gift of time, and the ability to share the day with their children or grandchildren. They beam with pride when they can share about a day filled with those they love. 

We have complied some fun ideas to make the most of this day, and give Dad a Father’s Day experience that’s unique and memorable for him. 

Invite Dad Over for a Backyard BBQ.

Grill up Dad’s favorite BBQ dishes, set up picnic tables in the backyard and enjoy a feast while the kids play in the yard. Backyard BBQs are the perfect opportunity for everyone to disconnect from technology for a few hours and enjoy each other’s company. Is there an old family recipe that Dad would enjoy tasting again? Add it to the menu!

Organize a Card Game Competition.

If Dad enjoys playing cards, arrange for family members to come together to play some of Dad’s favorite card games. Take turns teaching each other a game or play ones that have been family favorites. 

Travel Down Memory Lane.

Dust off the old home movies or create a slideshow that contain old photographs. Have Dad lean back in the recliner and proudly display some of these favorite memories together as a family. 

Recreate His Favorite Father’s Day.

Ask Dad before the holiday what his favorite Father’s Day was. Then, attempt to recreate it. If it was a steak dinner at a popular restaurant, visit the restaurant again and ask to sit at the same table. If it was a pool day, find a way for Dad to enjoy hanging out poolside with the family for a day. Even a little similarity that can be recreated will mean the world to Dad. 

Do All of Dad’s Favorite Things.

Have the family join in on the fun and spend the Day doing the things Dad loves most. If he loves a daily walk, have everyone meet him at his door to walk with him. If Dad has a favorite television show or news program he likes watching, watch with him. Spend some time accompanying him on his favorite activities will be relaxing and enjoyable. 

At the end of the day, most fathers don’t care about gifts and instead value the time and presence of their loved ones.

Fellowship Square wishes every Dad the happiest Father’s Day!

This May 27 marks the 27^th annual National Senior Health and Fitness Day. Designated as the last Wednesday in May, this day has become the largest health and wellness event for older adults. While many public events that typically would have been held in celebration of National Senior Health and Fitness Day have been cancelled due to COVID-19, it is still a great time to recognize the importance of health and fitness. Fellowship Square offers seniors some easy ways to kick off their own health and fitness routine.

Plan and Prepare for Success — The key to any solid fitness and health regime starts with some detailed planning and prep. While jumping out of bed announcing “I want to lose 30 pounds!” or “I’m going to start eating healthy!” are great goals, without the foundation of how those goals are going to be achieved, they can easily fall by the wayside. For weight loss and eating healthy goals, it’s important to focus on nutrition. Planning out the grocery list (and sticking to it!), prepping fresh produce so it’s ready to grab and eat, and creating make-ahead meals to make dining throughout the week more convenient are all great ways to set one’s self up for success!

Set Realistic Goals — It’s fantastic to envision the end goal (such as losing 30 pounds to help ease joint pain or relieve symptoms of other ailments, or feeling more energetic to play with the grandkids), but big goals can sometimes seem daunting and discouraging. So on the way to that big end goal, it’s a good idea to build in some mini milestones to celebrate. For example, with that 30 pound goal, celebrate with a (ideally non-food) mini reward at each 10-pound weight loss mark. This can help seniors self-motivate to keep reaching for that next goal marker. For goals such as “start eating healthy,” or “have more energy,” it’s a good idea to keep a journal of energy levels, sleep quality, mood, etc. or a food diary to track what and how much is being eaten each day. For a healthy eating goal, talking to a doctor about an ideal calorie intake and high-quality foods to incorporate can help this goal more tangible. 

One Day at a Time — It’s important to realize that new habits take time to form and changes don’t happen overnight. Especially for seniors and “creatures of habit” that have been doing things the same way for a very long time, even small changes can seem like a big deal. Seniors should take each new change on the way to a lifelong healthy eating and fitness regimen day by day and only make one major change at a time. It’s also important to create changes based on one’s own personality type. For example, giving up one’s favorite fried foods and vowing to exercise every day may be too overwhelming for many, but could work for those that thrive on the “all or nothing” cold turkey approach. For those that require accountability to get motivated, seeking a program, an app, or even an accountability buddy can be the key to success. 

Don’t Give Up — As with any life change, there may be setbacks or days when fitting in fitness or skipping the cupcake at a social gathering seems futile. It’s okay to get off track. What’s essential to the end result is getting back on track! However, seniors should always listen to their bodies when it comes to getting enough of the right nutrition sources and not pushing the limits of their physical exertion too far. So a rest day or even a “cheat” meal should certainly be included in a fitness or health routine, but just remember to get back on track after a setback and keep that end goal in mind.

Before vastly changing up a health or fitness routine, Fellowship Square encourages seniors to speak with their doctor for advice and a plan based on their specific medical history and current health status. Whether on May 27 or any day, there is no time like the present to take charge of one’s health and fitness. Getting healthy and fit at any age can improve quality of life in so many wonderful ways!

When it comes to aging, arthritis is a common among seniors, but it not simply a result of aging. In fact, while many people experience arthritis, the Arthritis Foundation notes that it is not a single disease but rather the general term used when referring to joint pain or joint disease. The Foundation’s site notes that there are over “100 types of arthritis and related conditions.” In honor of Arthritis Awareness, Fellowship Square shares some “arthritis 101” and tips for managing pain as a result of arthritis.

The Arthritis Foundation states that while arthritis occurs more frequently as people age, more than 50 million adults and 300,000 children experience some type of arthritis symptoms, which include swelling, pain, stiffness and decreased range of motion. Some types of arthritis can even affect the heart, eyes, lungs, kidneys and skin in addition to joints. Joint pain as a result of inflammatory disease (like rheumatoid arthritis) may require medical treatment in ease pain management by decreasing inflammation that can lead to further joint damage. 

There are many natural ways to ease pain associated with arthritis, such as low impact exercises including yoga and tai chi. Both of these can improve flexibility and range or motion in the body as well as provide a sense of overall well-being through mind-body connection. Physical therapy is another form of pain management that one’s doctor may “prescribe” or recommend as part of a joint pain management plan.

For those that are overweight, doctors may recommend weight loss to help ease pressure on joints and serve to reduce or eliminate inflammation. Changes in eating habits combined with increased exercise can be a very effective natural remedy for arthritis. Portion control, limiting caffeine, forgoing fast food and drinking lots of water are all small changes that can create big results in terms of pain relief.   

Acupuncture is often used to treat arthritis pain as well. This treatment involves a professional inserting very tiny, thin needs through the skin at very specific “acupoints” on the body. This process serves to stimulate nerves, muscles, and connective tissue. According to the Arthritis Foundation, it can also can “improve blood flow and activate the body’s natural painkillers.” Topical treatments are also available to treat targeted areas.

Because there are so many types of arthritis, it’s important to speak with one’s doctor to create a specific treatment and pain management plan designed to target the specific types one is affected by. Fellowship Square encourages seniors who are experiencing joint pain associated with arthritis to speak with their doctors to create a treatment plan. 

Every year kicking off after Mother’s Day, National Women’s Week is observed, according to the CDC to serve as a “reminder to omen to take care of themselves, and to make their health a priority.” In honor of National Women’s Health Week, Fellowship Square offers some tips for women to maintain and improve their overall health — at any age.

The Office on Women’s Health website provides a great depth of information on women’s health at any age from women in their 20s to their 90s! For seniors, the site recommends women age 60 eat healthfully to reach a maintain a healthy weight, get 30 minutes of physical activity daily (including both aerobic and strength-building exercises) and getting ample sleep — between seven and eight hours per night.

The site also suggests making an annual well woman appointment that includes a full check-up, discussion of any needed shots, screenings or tests, consult regarding a healthy lifestyle and any concerns of high risk for specific health conditions. Women should also use these appointments to focus on preventative care and discuss other items with their doctor including weight, diet and physical activity level, tobacco, alcohol or drug use, depression or other mental health concerns and who will handle health care decisions for them as they age and are unable to themselves. Also on their 65^th birthday, women can sign up for Medicare health coverage, which can mitigate or even eliminate medical costs.

It’s also important to recognize that women are at risk for specific diseases, and therefore need to manage their health to prevent and avoid certain threats to live a longer and healthier life. According to the Mayo Clinic (and based on statistic from the CDC, the “top causes of death among adult women in the U.S include heart disease, cancer, chronic lower respiratory disease, stroke, Alzheimer’s disease and injuries.”

Certain chronic conditions can be controlled by early detection, so women at risk for certain health problems like high cholesterol, high blood pressure or diabetes, should speak with their doctor about a treatment plan. If not managed properly, these issues can increase a woman’s risk of heart disease or stroke. 

In addition to the tips noted above — maintaining a healthy weight, exercising regularly, and getting ample sleep, the Mayo Clinic suggests women limit alcohol, quit smoking and manage their stress levels. Because women are more susceptible than men to lung damage from inhaled smoke and pollutants, they are “at increased risk of illness and even death from chronic obstructive pulmonary disease.”

Taking small steps every day toward a healthier lifestyle can make big strides in the overall wellbeing of women as they age. Fellowship Square suggests women maintain regular check-ups with their doctors and encourages them to make an appointment right away if they notice changes in their health. 

It’s never too late to start a healthy new habit like exercise. Getting active is essential for body, mind and soul, fitness is a great hobby and it’s also a great way to be social! Fellowship Square offers seniors tips for starting a fitness routine.

Get the Doc’s A-OK — Regardless of age and health issues, everyone should check with their doctor before starting a new fitness routine to make sure they are healthy enough for the type of activity they want to engage in. Doctors can also recommend specific workouts that would be best suited for one’s individual health conditions.

Start Slow — Those that haven’t exercised in a while should begin slowly. Perhaps by walking a mile or riding a bike for about 30 minutes a few times a week at first, then adding to the routine little by little. It’s okay to be a little sore at first, and it’s also okay to push through it as the body becomes used to the movement and exercise. However, seniors should always listen to their bodies and take a rest day as needed. 

Try Something New — While walking, biking and swimming are all fun and excellent sources of fitness, there is a wide world of fitness activities out there, each with their own unique set of benefits for the body. Yoga is particularly great for stretching, flexibility and balance, while strength training builds lean muscle and stamina. 

Schedule it In — When starting up a fitness routine, scheduling it in should be as important as making, and going, a doctor’s appointment or the like. Put it down on the calendar and “attend” to it just as any other commitment.

Find a Source of Motivation — Making a commitment to fitness can take some real self-motivation. Everyone is motivated by different things, so it’s important for seniors to recognize what motivates them and use that as a tool to stay committed. Those that require accountability can join an online group or app that helps them track their exercise; others that are motivated by rewards can make mini goals then “reward” themselves as they achieve each one. 

Enlist a Fitness Buddy — Everything is more fun with a significant other or a friend! Asking a buddy to join in on a fitness challenge can be a great way to keep each other motivated, bond and build healthy habits together!

Fellowship Square encourages seniors to have fun with fitness! There are so many ways to get active that are fun and social. So get creative and get fit! 

World Immunization Week is celebrated throughout the last week of April, and according to the World Health Organization (WHO) is intended “to promote the use of vaccines to protect people of all ages against disease.” In a time when many people are hoping and praying that a vaccine will help cure and end COVID-19, it’s also important for seniors to remember and stay up to date on other immunizations that could be lifesaving. 

Through this dedicated week, which is themed this year as “#VaccinesWork for All,” the WHO campaign aims to educate people on how vaccines, along with the people who develop, deliver and receive them, “are heroes by working to protect the health of everyone, everywhere.” There are specific vaccines that are recommended for seniors, typically ages 65 and over — but ages vary per vaccine. According to Consumer Reports (CR), the following are suggested immunizations that seniors should talk to their doctors about receiving:

Flu Shot — Consumer Reports recommends this immunization be administered to seniors on an annual basis, typically around October before flu season really sets in. This also allows the adequate time (approximately two weeks) for the shot to “fully kick in.”

PPSV23 — Known as the Pneumonia vaccine, CR suggests all adults receive this shot when they turn 65. There is an additional vaccine for added protection – the PVC13. However, the site suggests individuals speak with their doctors to determine whether or not they should get this one as well. The PPSV23 vaccine is 50 to 85 percent effective when it comes to preventing serious illness from pneumococcal bacteria, which can lead to pneumonia, meningitis and other diseases.

Shingrix — With 97 percent effectiveness at preventing shingles in people between the age or 50 and 69, and 91 percent effectiveness in preventing the disease in people age 70 and older, this vaccine can also protect against “postherpetic neuralgia (PHN), a complication of shingles” that can cause extreme pain for months or even years after experiencing shingles according to Consumer Reports.

MMR — The “measles booster” prevents again measles, mumps and rubella, and while the CDC states that people born before 1957 are immune to measles, most adults only need one dose to be protected against these illnesses. 

Fellowship Square encourages seniors — and people of all ages — to speak with their individual healthcare providers to create an immunization schedule based on their unique circumstances and needs. Since each senior’s health is different, it’s important to remember that there is not a “one-size-fits all” umbrella when it comes to immunizations — or any healthcare recommendation. 

On April 22, the world celebrates Mother Earth with her very own day. While many group activities typically held in her honor may not be taking place this year, there are still many ways seniors can celebrate Earth Day without even leaving the house! Fellowship Square offers the following ways to honor Earth Day this year.

Speaking of not leaving the house… why not give the car a break? Not just on this day, but as a commitment to Earth indefinitely. For those quick trips to a nearby store, consider walking or biking instead of driving. This not only contributes less pollution into the air over time (and every bit helps!), the added exercise is a great way to maintain health. 

While the car is taking a break, why not take a little break from electronics, too? In favor of A/C, open the doors and windows to enjoy the beautiful spring weather (while it lasts!), especially in the mornings and evenings. Shut off the TV and read a book, start a puzzle, do some knitting or explore another hobby that doesn’t require being “plugged in.” Sometimes disconnecting helps people reconnect to something more important.

Practice meditation or yoga. A great way to connect with nature (and one’s self) is to meditate or do yoga. Overtime, these practices offer many benefits including stress relief, mental clarity and more. On Earth Day this year, why not make a commitment to connecting to nature and self though one of these important practices. 

Planting a tree has been a typical Earth Day tradition, but if that’s not possible this year, perhaps even planting some flower seeds or a small potted herb garden for a sill can be the start of a beautiful addition to one’s window to the world. Adding living plants as décor around the home can also add a beautiful and natural design element. Living plants in a home are believed to increase mood and productivity, naturally purify the air, reduce stress and fatigue and more.

Reduce, reuse and recycle. This handy phrase reminds people year round in three easy ways how they can help preserve Mother Earth. Seniors can consider these three ways to do their part, starting on Earth Day and beyond, to conserve resources and reduce their footprint on the planet. 

Fellowship Square encourages residents to make the most of Earth Day this year. If everyone makes one small step towards being more conservative of all resources, that can result in big impacts for Mother Earth.

Good Friday – April 10, 2020

Dear Christian Care/Fellowship Square Family:

We are experiencing an unprecedented event, but let’s remember that God is still with us and He is still in control.

As we observe Easter this Sunday, April 12th, let us take a moment to reflect on this promise:

“….God has said, “Never will I leave you; never will I forsake you.” Hebrews 13:5

Although this Easter cannot be celebrated in the traditional way due to social distancing; we can still rejoice in the fact that we do indeed serve a risen savior.

We are praying for the health of our residents, employees, Board members and all of their families during this COVID 19 pandemic.

Happy Easter and God Bless You!

Alan Hieb, CEO

“He is not here, he has risen, just as he said.” Matthew 28:6

Between sheltering in place suggestions to slow the spread of COVID-19 and living far away from loved ones, friends and family members, long distance and social distancing have become the “new normal.” The good news is that technology is thriving — and there are a multitude of ways to connect with others through video calls and more. Fellowship Square shares some user-friendly ways to touch base with family and loved ones across the miles and during social distancing.

FaceTime — For Apple product devotees, FaceTime is a video chat service that can be used with any iOS device with a forward facing camera or a Mac computer with a FaceTime camera. 

Skype — Another video chat service, Skype can be used across a wide array of devices – even Xbox consoles, which comes in handy when connecting with the grandkids!

Google Hangout — Designed to help bridge the gap of distance — users can message friends, create group video calls for free or get a voice call with one person or a group. Group chats are designed for big groups up to 150 people — so for those that can’t get to the family reunion, or to host a virtual on, Google Hangout is a great option! Users can add stickers, emojis, share photos and more to liven up the video session, and can even message friends when they aren’t online. 

For those that prefer old fashion ways to keep in touch, why not make a “pen pal” out of a long-lost friend or a grandchild. It’s always fun to get something in the mail, and, for some, there is something therapeutic about simply putting pen to paper. For a quicker delivery, email is a technology that most everyone can easily adapt to and is accessible across multiple devices and brands.

For some fun and creative ways to keep family and loved ones up-to-date, consider making a photo book to send across the miles. For family members wanting to reach to out to their senior loved ones and help their feel connected through the distance, a fun surprise to send is a custom made puzzle created from a favorite family photo.

There are countless ways to connect with family and loved ones across the miles and through times like this when social distancing is instilled to keep people safe. Fellowship Square encourages seniors to find the ways that work for them to keep in touch with their special people — as even though apart, loved ones are always together at heart. 

There are many times that seniors may be looking for a source of strength – if they lose a loved one, if they become ill or if they are moving from their longtime home into an assisted living facility. All of these things can cause fear, sadness or anxiety. However, in times of need, the Lord is an unending source of love, support and strength. Fellowship Square offers tips for seniors to help them find strength through prayer.

For those that don’t normally pray, it can seem a little daunting. However, there is no right or wrong way to pray. And God doesn’t only listen to prayers that come through in church. Seniors should find a comfortable spot — whether that means on a comfortable couch at home or as they are on a nature walk. Simply beginning by talking as though talking with a friend can make prayer seem 

Seniors shouldn’t be afraid to ask for exactly what they need through prayer. Each prayer can be as specific or as simple as the senior desires, but it’s okay to ask. It’s also just as powerful to simply reflect on what God has already provided — and thank him for those gifts. Beginning prayer with thanks is a great place to start.

Reading the Bible is another way to seek support and strength. It can also help seniors who are in need of a passage that really resonates with their current feelings or situation. Reading scripture can help seniors have more effective and powerful communication with God as well as provide them with inspiration for their prayers. 

Making prayer a part of every single day can make it easier and more familiar for seniors that are just beginning to pray. Seniors can chose a specific time and location in which to dedicate to prayer each day. A prayer session does not require a lot of time or preparation — just a quiet place in which a senior feels comfortable connecting with the Lord. 

Asked with expectation is an important part of prayer that may seem particularly unfamiliar for seniors that don’t typically like to ask for help or expect anything from anyone, especially God. However, within the Bible itself via Matthew 7:7, the words are clear that God wants his children to ask for what they need and expect to receive it: “Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you.”

Once seniors begin praying on a regular basis, they should watch closely for signs from the Lord and pay attention to the comfort, solace and strength they begin to feel through this simple yet powerful action. Fellowship Square invites seniors to look to God in time of need and prayer for strength anytime. 

With Arizona’s Spring weather is full bloom, it’s time to get out and enjoy the beautiful fresh air. For those seniors that love to spend time outside, there are a multitude of outdoor hobbies and activities to enjoy. Fellowship Square shares the following spring hobby ideas to help seniors enjoy the great outdoors.

Gardening — While gardening is a “year round” hobby, spring and fall are the prime planting seasons in much of Arizona. The Arizona Cooperative Extension of the University of Arizona suggests selecting varieties that “mature quickly; provide desirable yield, taste, texture and color; are recommended by local gardeners; are adapted to climate and soils and are disease and pest resistant. Some varieties of seeds to plant in March include melons (cantaloupe and watermelon), carrots, cucumbers, sweet corn, and summer squash.

Fishing — There are many urban lakes around the valley and gorgeous bodies of water all over Arizona that are rife for fishing! Novice fisherman can even take fishing courses or charter a guide at areas such as Lake Pleasant. It’s important to be up to date on regulations (such as catch and release only or a limit) at any lake and have a current fishing license. 

Knitting — Knitting isn’t just Grandma’s hobby anymore! Today’s knitting circles are a lively bunch! Knitting is great for finger dexterity and also can be a fun social situation when a group of knitters get together. From shawls to baby blankets, knitting is a creative hobby that not only produces a great product but one can be done anywhere — such as on the porch or patio on a beautiful spring day.

Photography — Speaking of beautiful spring days — they set the stage for some pretty epic photos. Wildflowers, sunrises and sunsets, stunning clouds… and rays of sunshine streaming through them, rainbows after a rain — all these make for gorgeous backdrops for photographing family or as the main subject of the photo! While there are a myriad of amazing cameras and equipment out there to help capture the perfect snapshot, beginning photographers can even learn some tips and tricks to take incredible pictures using only their smart phones!

Yoga — Yoga is great for body, mind and soul. For seniors that have limited mobility or joint pain, yoga is also very healing (of course everyone should check with their own physician before starting any new physical activity). Yoga is also a wonderful way to clear the mind and relieve stress.

Volunteering — There are a multitude of outdoor organizations for botanicals gardens, zoos and parks and recreation organizations that could use a hand! For senior that are looking to contribute to their communities in a positive way and also spend some time outdoors, volunteering is the way to go!

There are countless hobbies and activities that get seniors outside and that also can become social activities with friends and loved ones. Fellowship Square encourages its residents to enjoy the great outdoors this spring in any way they like! 

There are many types of therapy that that can be utilized for the health and comfort of senior citizens. And there is not a “one-size fits all” when it comes to various methods. From art therapy to pet therapy, some seniors may be respond better to specific therapies over others. The latter has been used to help seniors that may be lonely and need a companion. But the benefits of pet therapy go beyond that and include stress reduction, overall health and wellness and more. Fellowship Square shares more about the positive aspects of having a pet in the Golden Years — or simply enjoying the benefits of a pet without actually owning one.

Pet therapy isn’t just about dogs and cats. In fact pet or animal therapy extends to farm animals too. Typically animals that are used specifically as pet therapy animals have to be trained, including obedience and socialization as well as know how to interact with seniors that have limitations on mobility and other health issued. 

For seniors that are active and lucid, owning a pet is a wonderful way to experience the benefits of pet therapy every day! Aside from filling the gap of loneliness, owning a pet can give seniors a sense of responsibility and accountability to the pet. Having a pet can also add sense of security and comfort for a senior that is living alone and provide a source of socialization and activity — after all, taking a pet for a walk is a great way to meet neighbors and other pet owners! And the walking itself is great exercise for both senior and pet.

For seniors that are in a hospital or senior living community, visitation therapy is another way they can experience the benefits of having a pet without having to care for the pet, which can become a burden or too much for some seniors as they experience health issues or limitations of their own. In this case, organizations can be brought in to allow guided and monitored time for the seniors to interact with and play with the pets _ and benefitting from their loving cuddles. 

Specially trained animals can also offer assistant to seniors that are going through rehabilitation and there are also specific organizations that can pair seniors with animals that are going through (or have experienced) their own rehabilitation, such as horses. This therapy is designed to rebuild physical strength and skills and can also be instrumental in rebuilding confidence.

Overall, spending as little as 15 minutes with an animal can boost moods by increasing serotonin, decrease stress and anxiety levels, and initiate hormonal brain changes. Pet therapy can also reduce risk of depression, increase empathy, increase energy levels and mobility, lower blood pressure, improve physical skills as well as mental stimulation, stimulate the memory, and calm negative actions that are associated with dementia. 

With such wonderful benefits, not including the pure joy of snuggling with a kitten or petting a puppy, pet therapy is a great method to introduce to seniors in a number of different ways depending on their specific situation and ability. Fellowship Square invites all seniors to enjoy little pet therapy when they can!

Fellowship Square and its staff supports learning at any age and understands the importance of ongoing education as a form of therapy and growth for residents of the senior living communities. In fact, Fellowship Square’s Historic Mesa facility now offers residents the Fellowship University program encompassing four five-week classes — completely free of charge. Each course is taught by professionals in their fields and encourages residents to thrive and continue their love of learning, with a certification of completion given to each “student” at the end of the class. 

Fellowship Square Historic Mesa’s Life Enrichment Director Trisha Dreher, who teaches art and history painting, says of the courses, “We strive to choose subjects that are useful and interesting to our different residents.” This spring Fellowship University is featuring the following courses: 

Intro to Creative Writing — covering journal keeping, poetry, and short story authoring

Intro to American Sign Language

Tech for Seniors — which offers a guide and personal lessons towards cell phone use and mobile devices

Art History and Painting — A very basic class that covers the points of fine art painting, removing the “fancy and complicated” rules for art, Dreher leads students in her own self-taught method she calls “painting by the rules of the Universe,” which uses humor, simplistic terms and fun tricks to help students recreate the works of the greats

Each course is geared toward residents’ interests while also providing a valuable skill that they can put into use and benefit from in a multitude of ways. For example, the through the Tech for Seniors, Dreher says, “We are helping our residents with their technology challenges and [the course] aims to help residents improve relations between families and friends by connecting them through the world of tech and social media.”

With the Dreher’s Art History and Painting course, she introduces techniques to new artists ranging from their early 70s to 94 years old that are fresh to the world of art. She says, “I have used art my entire life to be able to relate to the world around me. At an early age, I found I could allow my drawings, paintings, and illustrations to talk for me. When I started working at Fellowship Square Historic Mesa, I just found myself teaching that feeling of what art can do for people. Residents seem to come alive and look forward to the classes and then step back from a painting and say, ‘Wow, I did that!’” Dreher also gets to witness the feeling of pride these new artists experience when they show off their pieces to friends and family. She adds, “Their paintings connect them to the world in a way they may have lost as they aged or transitioned into late life.”

Fellowship Square Historic Mesa is proud to help their residents continue their love of education while also helping them learn new skills through the Fellowship Square University. And course sign-ups are proof that the residents are responding with enthusiasm to the program — currently nearly 100 residents are enrolled! 

American Heart Month continues this February, serving as a time to raise awareness about heart health in hopes of preventing heart disease. However, heart health is important all year round — not just for one month! Fellowship Square delves deeper into tips for maintaining a healthy heart. 

The National Heart, Lung and Blood Institute (NHLBI) reports heart disease is the leading cause of death in the United States among both men and women. However, the good news is that lifestyle choices largely impact heart health — and there are many things people of all ages can do to keep their hearts healthy. By taking preventative measures, the organizations states that “you can lower your risk of developing heart disease and also improve your overall health and well-being.”

This includes understanding individual risks including conditions or habits that can make one more susceptible to developing heart disease. These risk factors are as unique as individuals but can include obesity, diabetes, high blood pressure, family history of early heart disease or other diseases, unhealthy eating habits or smoking, age and even gender. 

Other ways to decrease risk of developing heart disease include getting blood pressure and cholesterol checked on a routine basis; choosing heart-healthy foods (lots of fruits and veggies!) and limiting those with saturated fats, trans fats and added sugars; maintaining a healthy weight; keeping stress in check; staying active; and getting enough restful sleep. For those that smoke, quitting is another way to decrease risk of not only heart disease, but a number of other ailments as well. 

The NHLBI and The Heart Truth® team up every February to motivate Americans to adopt a healthy lifestyle in an effort to prevent heart disease. This year, their focus is on how joining forces with a friend or loved one can help everyone be more successful in meeting their heart-healthy goals. Whether that means asking a friend to hit the gym or take an easy hike together, keeping a loved one accountable by preparing meals with heart-healthy foods or knocking off a bad habit (smoking or eating junk food) together, no one ever really outgrows the “buddy system” — and it’s benefits! Fellowship Square reminds residents and loved ones to do what they need to do to stay heart healthy this month — and all year long! 

The Golden Years are all about relaxation and enjoyment! Many seniors finally have the time to travel, adventure and explore their lives in another way after retirement. However, even for active seniors that are young at heart (and mind, body, and soul!), it’s important to keep safety in mind at all times. Fellowship Square shares the following safety tips:

Use the Buddy System — When exercising, trimming trees in the yard or doing any other physical or strenuous activity, don’t go it alone. Even if out doing yard work, make sure a partner is home or that a neighbor or friend is within range in case of a fall. It’s also a good idea for those that live alone to let a friend or loved one know when they are going out for a hike or heading out of town. It never hurts to have a trusted person know a senior’s whereabouts.

Give it Time — It’s also important to spread out tasks that are physically wearing on the body. As people age, they may feel like they are still 40 years old, but their bodies may need more breaks. Always listen to and be respectful of what the body is trying to say. Drink plenty of water, rest up and then get back at it after a little downtime.

Get Enough Rest — Speaking of rest, the adequate amount of sleep one needs to properly function is highly underrated. Getting the right amount of sleep for each person’s specific body can make a world of difference in how they feel on the daily. Trying to be active (or even doing regular tasks such as driving) while under rested can be a dangerous thing for seniors. 

Drink Enough Water — Another seemingly simple safety tips for active seniors is to drink plenty of water. Sometimes medications can cause dehydration or some seniors may just not feel thirsty. However, dehydration can cause lethargy, headaches, cramps, heart palpitations, lightheadedness and weakness. So drink up in the name of healthy and safety.

Get Hip with Technology — There are a multitude of apps that make well pretty much everything easier! From setting reminders to take medications to monitoring heart beats for those with A-fib or other heart ailments, getting a hand from technology can be a very safe and comforting feature — particularly for those that live alone.

Fellowship Square encourages active seniors to stay fit and active (so long as their doctors approve!), which is an important element of health. However, it’s important to recognize and respect the body’s signals for when it’s time to slow down or take a break.  

A three-day weekend is a great opportunity for friends and family members to get together with their beloved seniors. With many schools and businesses closed Monday in honor of President’s Day, it’s a great time to plan a fun weekend or even a quick trip with a multi-generational family or a group of friends. Fellowship Square shares some fun three-day weekend ideas.

Take a Trip — For many families that span a wide age range, a three-day weekend affords the time for family members to get together for a quick weekend getaway without having to take time off work or have students skip school. There are many great travel destinations that offer culture, history, entertainment, and dining for all ages that are just a short plane ride from Arizona. From San Diego, Los Angeles, Seattle, and Portland along the West Coast to Austin, Denver or even Chicago, a lot can be explored in another city in three days — and typically a quick trip doesn’t necessitate long-term planning and booking.

Get Outside — On the other hand, why leave Arizona when the state and especially the Valley is in its prime when it comes to weather. It’s practically unbeatable! So Fellowship Square encourages families and seniors to get outside and enjoy it! Take a bike ride or a hike, or play tourist in the city — there are some great golf cart and trolley tours that explore areas such as Old Town Scottsdale. 

Get Dirty — It may still officially be winter for a while yet, but green thumbs can take advantage of the warmer temps and sunshine to start preparing their gardens for spring planting. Gardening is not only enjoyable, there is some research that points to benefits including improving dexterity in the hands and overall mobility and strength, reducing stress, increasing flexibility and more. AARP even reports that a study, which included 2,800 people over the age of 60, found gardening could actually lower the risk of dementia by 36 percent. 

Have a Mini Family Reunion — There doesn’t have to be a big occasion to get the family together to spend some time together. The three-day weekend affords a little extra time for busy families with members of all ages to make time to get together. Whether having a BBQ or a party, or going somewhere, make sure the venue and entertainment are appropriate for a wide range of ages and interests. 

Regardless of how President’s Day is spent, Fellowship Square wishes its residents, family members and staff a wonderful weekend!

Out with January and in with February! The year is flying by and it will be Valentine’s Day in just a matter of weeks. With a day dedicated to love on the horizon, Fellowship Square offers the following “sweet” ideas for making Valentine’s Day extra special for beloved seniors this year.

Do a Craft — For the senior that loves to scrapbook, sew, knit or paint, plan a craft activity that can be done in a few shorts hours. Or start a craft, such as a quilt, that can be done little by little when spending time together.  

Bake a Treat — Valentine’s Day is synonymous with chocolates and flowers, but why not get into the kitchen and bake up a made from scratch treat baked with love? Beyond dessert, consider a sweet surprise such as ordering a senior a heart-shaped pizza to be delivered to their house or hand-deliver some heart-shaped waffles for breakfast.

Send a Heartfelt Card — For those that can’t be with their beloved senior this Valentine’s Day, sending a special card with a handwritten note can brighten the day of a senior. 

Spend the Day Together — While flowers and candy are nice, most seniors might agree that simple spending time with their family, friends and loved ones is the best way to spend Valentine’s Day or any holiday! Whether going to a movie, a museum, a sports game or just hanging out together, time spent together is a great investment!

Get Active — For fitness-focused seniors, plan a beautiful hike, meet up to play basketball or badminton or enjoy a long bike ride. Bring along a sweet (yet healthy) snack for breaktime! 

Plan a Party — For those that are active in their communities, why not put together a community Valentine’s Day party for seniors that includes dancing, games, activities and more. This is a great way to reach out to the community and to help local seniors meet new people and have a fun time!

Regardless of how Valentine’s Day is spent this year, it’s important to remember to show some love to the seniors in the family. After all, they have spent so many years spreading their love. 

When seniors get to a point in their lives that they chose to downsize or move into a senior living community for convenience, amenities and or health monitoring and services, relocating can bring up a number of emotions — good and some not so good. Fellowship Square understands that this can be a large and complex step, but encourages seniors moving into a new situation (especially here!) to make themselves at home… with a few of the following tips:

Display Sentimental Items — When many seniors come to a senior living community, it happens as a result of a change. Perhaps they lost their partner, find their large home harder to maintain or perhaps there is a health component that needs attention. Regardless of the reasoning, sometimes moving from their longtime home into a senior living community can come with stress and even sadness. However, to make the transition easier, Fellowship Square suggests putting up favorite items (special paintings, framed photographs of family, familiar furniture or bedding) to make the new living environment as comfortable, inviting and familiar as possible. 

Get Involved — With a community like Fellowship Square, there is no excuse not to get involved! There are a number (and variety) of activities, groups and things to do — so there is really something for everyone! If seniors take the first steps to make this their new home by signing up for a fitness class, joining a bible group or starting a new hobby with one of the activities offered, they are sure to feel like part of the neighborhood in no time! For those that tend to shy away from group activities, simply making an introduction to a next door neighbor or another person in the dining room can be a great way to make a new friend and becoming part of the community. 

Invite Friends and Family to Visit — Start creating positive new memories in the new home by inviting loved ones to visit, see the new home and begin enjoying the new surroundings with a positive outlook! Fellowship Square also suggests that loved ones, friends and caretakers be extra supportive when seniors are transitioning into a new living environment.

Moving can be one of the most stressful and even scariest time in a person’s life at any age. For seniors who have lived in their previous homes for many years, this can be particularly difficult and emotional. However, Fellowship Square wants all its residents to know that here, they are family… and they are always home here.

With the onset of a new year (and decade), there is no reason not to feel the energy and positivity that a “fresh new year” can bring. However, for those that are feeling overwhelmed, stressed, sad or alone, perhaps 2020 is the year to connect (or reconnect) with the Lord. Fellowship Square offers the following reasons and ways to help those looking for extra comfort, love and support in the new year connect with God.

God Walks With His Children — Those who need a reason to connect with God might consider the peace of mind they will feel knowing that God loves all his children and never leaves them to suffer alone. Turning to God in challenging times or in times or loneliness or illness can help people feel more connect to God and can also find strength in faith and God’s will.

Building Strength — Speaking of strength, the more people strengthen their bond with God, the more likely they will see and feel his power in everyday life. 

Disconnect to Connect — Sometimes it takes disconnecting from the hustle bustle of society to connect with the Lord. Take some time away from the news (which can be filled with horrific stories that can add stress, concern and sadness to anyone’s life), social media and simply the onslaught of information people are barraged with every single day. Take some “unplugged time” to reconnect with God. 

Pray — During this “unplugged” vacation, reach out. God is always there. It’s okay to reach out to him at anytime, anywhere. He is always ready to listen and forgive. When it comes to how to pray, simply start with a conversation. Give thanks for the gifts God has already provided, then ask for support and guidance in areas where help is needed.

Listen and Look — When people are connected with God, they tend to see his work in everyday life. Through subtle signs, God will make himself know. People that are hoping to reconnect with God in the new year should take time to listen and look for the signs that God is there, walking alongside and offering his sometimes silent love and support. 

A relationship and connection with the Lord can help seniors and people of all ages feel strength, love, joy and happiness within themselves. These are powerful feelings that can help people get through hard times, illnesses and more knowing that they truly are never alone if they have a strong faith in God. Fellowship Square encourages all God’s children to reach out to him in 2020 and regain the powerful feelings that only He can provide. 

It is with heavy hearts that the Fellowship Square staff shares the news of board member Sharon Kay Johnson-Shannon’s passing. Sharon, a board member with Christian Care for more than 30 years, left earth peacefully on December 24 in Mesa, Arizona. Funeral services will be held Saturday, January 4 at Valley of the Sun Mortuary and Cemetery. 

Sharon was born in Emporia, Kansas in 1941. The day after she graduated from Emporia High School in 1959, she went on to radiology school in Stormont Vail Hospital in Topeka. In 1961, she and her husband Jerry Johnson, whom she met in radiology school, moved to Flagstaff, Arizona. Sharon and Jerry have two daughters — Cynthia and Rebecca. During their time in Flagstaff, Sharon flew on a small plane to the Navajo Indian Reservation with a doctor to perform X-rays on Native Americans.

After a short time in Flagstaff, the Johnsons moved to Chandler, and Sharon began working as an X-ray technician for a hospital in Mesa, Arizona. At the age of 27, she became the youngest female Radiology Director in the state of Arizona and possibly even the whole United States. During her role as a radiology director, she continued her studies at Yale University. She also wrote a book on radiology and productivity, and has been quoted in the Wall Street Journal regarding on radiology use in the United States.

Her career in radiology led her all over the world including Israel, Japan, Holland, and Australia, where she traveled to view and purchase millions of dollars in radiology equipment. She has led large radiology seminars across the country and has been a guest speaker at seminars with thousands of guests in attendance. At one of these seminars, she met and spoke with President Ford and Speaker of the House Tip O'Neal. She served as radiology director for two large local hospitals in the valley for more than 41 years, and upon her retirement in 2003 she was approached to continue working as a director in other states. She settled on working in the Oakland and Berkeley, California area, where her directorship was then expanded to include five major hospitals — three in Oakland and two in Berkeley. 

After a 51-year career, she finally officially retired in 2013. Her position on the Board of Directors of Christian Care was a great honor to her, and the board and all of Fellowship Square and Christian Care will miss her greatly. 

In lieu of flowers, donations to the Sharon Shannon Memorial via Fellowship Square Mesa (6945 E. Main St Mesa, Arizona 85207) to the have been requested. All donations will go to help the memory care unit that Sharon was being cared for. Services begin Saturday, January 4 with visitation from 10:00 a.m. to 11:00 a.m., funeral service from 11:00 a.m. to noon, and graveside service following from noon to 1:00 p.m.

For many people, the hustle bustle of the holiday season is exciting and even energizing. However, for seniors that are ailing, have memory issues, are limited in mobility or dealing with other issues, the holidays can cause added stress. 

Forgo Festivals and Big Parties — Large crowds, being out in the cold and doing things for long periods of time are all things that can be seriously draining for some seniors — and this can cause unnecessary stress. Seniors with memory issues can get overwhelmed or disoriented when removed from their “comfort zones” and they may not even appreciate or fully understand the event or activity in the way their loved one has intended.

Take it Slow — This is the season of rush, rush, rush… but many seniors, though they once may have been very active in their younger years, no longer manage well at that pace. So it’s important to recognize limitations and be respectful of the extra time that may be need to walk to the car, for example. Speaking of taking it slow, simply spending a day being with a senior, even if that just means sitting and chatting, is a soothing and stress-free way to spend the holiday — for the loved one as well!

Ditch the Presents — Having to go out and shop for family members can be another added stress for seniors, especially during this busy time of year and it could become a chore rather than a joy. Simply being together can be the focus of any holiday gatherings. And making sure that seniors feel loved, safe and cared for during the holidays can be so comforting as well.

Attend a Mass — While the presence of faith is important in all stages or life, many seniors that are sick or in pain seek the word of the Lord more than ever before. It’s important to recognize the power of God, especially on Christmas Day! Attending mass together is sure to be a beautiful and stress-free way to celebrate the real reason for the season.

Take Some Down Time — Cuddle up with a cup of tea or hot chocolate, tell stories, read Christmas stories or the bible, watch holiday movies and just enjoy some time spent together that doesn’t have to involve ever leaving the house! 

Fellowship Square wishes all their residents, staff, caretakers and family members a beautiful, safe and stress-free Christmas. 

When it comes to having the whole family over to celebrate Christmas, it’s likely that the age range of family members will range from little ones to seniors. And that adds to the fun! There can be a way for every member of the family to participate in the celebration and multiple ways for multi-generations to bond regardless of age. Fellowship Square offers the following tips.

Ditch the “Kids’ Table” — Sitting around the table together, whether a high chair is squeezed between Mom and Grandma or the teenagers are helping the little ones with their plates, gives the entire family a chance to communicate and bond versus separating out guests based on age. To get everyone talking, go around the table and pull conversation starter ideas out of a jar such as “best memory of the year,” “most fun family vacation,” “memory you are ready to leave behind in 2019” and more.

Serve Something for Everyone — Speaking of the table, in addition to who is seated at the table it’s important to consider the meal itself so that it includes something for everyone. Little ones might be intimidated by a big turkey or their palate’s might not be ready for something like prime rib whereas some seniors may have restrictions on what they can eat based on health recommendations or otherwise. When planning the menu, keep special dietary needs and restrictions in mind so that everyone of every age can come to the table and enjoy at least one dish.

Offer Age Appropriate Activities — Young kids can decorate cookies (be prepared for the mess!), teens can create the perfect Christmas music playlist, and adults and seniors can help out in the kitchen. And all ages can get involved in an after dinner game of football, a round of karaoke, or cuddle around the TV to watch Christmas movies. Make sure there are plenty of activities that appeal to multiple groups and all ages. 

Get out of the House — Hanging around the house is a nice way for everyone to be able to mix and mingle, but there are also so many fun things to do around Christmas time such as going to see a show like the Nutcracker or simply driving around to look at Christmas lights. Depending on the size of the family, consider renting a van or mini bus (even a trolley if the weather isn’t too chilly) so that everyone can ride together. Or stay within the community and go caroling around the neighborhood.

Regardless of what the family does on Christmas or how each family celebrates — it’s important to place emphasis on the real reason for the season, the birth of Jesus Christ and to celebrate simply being together with loved ones. Fellowship Square extends it warmest Christmas wishes to its residents, staff, caregivers and loved ones. 

As Christmas rapidly approaches, people can easily get caught up in the hustle-bustle of holiday parties, shopping and Christmas list-making. However, Fellowship reminds residents and their loved ones to take a step back and reflect on the real reason for the season — the birth of Jesus Christ. This Christmas keep the real spirit alive with these following tips:

Do More Giving — When possible, volunteer with organizations for those in need such as a soup kitchen, donate much-needed items such as socks, blankets, coats and more to homeless shelters, or consider purchasing a gift from a Christmas Angel tree which are located around the valley. Or simply surprise a loved one, friend or neighbor with a plate of Christmas cookies or a poinsettia left on their doorstep. Giving doesn’t have to be super-commercial or expensive to be heartfelt.

Attend Mass — With so many powerful lessons through the Word of the Lord, attending regular mass or a special Christmas program at church is sure to fill believers with the real spirit of the season.

Sing a Hymn — Get a group together to sing hymns or classic Christmas carols that recognize the true meaning of Christmas. 

Read the Bible — Read about the story of Jesus’ birth with a group or friends or family.

Put out a Nativity Set — Instead of flashy lights or giant inflatable décor, why not set out a nativity set in the yard or display one on a kitchen or coffee table to honor the spirit of Christmas this year? There are also multiple places around the valley that present live nativity scenes.

Pray — This time of year can be difficult for people that are ill, alone or in despair. Reaching out to those people and all friends and loved ones to let them know they are being thought of in prayer can be a powerful way to connect with people as well as honor Jesus Christ. 

Be Kind — Spreading kindness is a beautiful and subtle way to spread the spirit of the Lord. Smiling at a stranger on the street, dropping a few coins into the Salvation Army bucket at the grocery store, opening the door for someone or letting someone into traffic are all simply, small and easy ways to spread more kindness and love this season. And isn’t that what Jesus wants from his children?

There are so many ways to honor the real reason for Christmas! Get creative and enjoy all the wonderful, spiritual ways to celebration Jesus Christ this year. 

The season of gift giving is officially here! With Black Friday and Cyber Monday rapidly approaching and Christmas a month away, ‘tis the season to holiday shop! While gift giving is fun for everyone, it’s important to keep a few things in mind when shopping for seniors this season. Fellowship Square offers the following tips.

Consider Space — Many seniors have downsized from their family homes or are living in second homes, apartments, condos or senior living housing, which may have limited space. Consider this when giving gifts that take up space or add to clutter to their home. Also, at this point in their lives, most seniors are looking less to collect things and more to begin passing things down to family members and loved ones. Unless seniors are actively collecting items, avoid giving the type of gift that might end up simply just “taking up space.”

Give an Experience — From tickets to a play to a gift card to an airline or cruise ship, giving seniors the gift of an experience will also bring many memories — a secondary bonus gift that doesn’t cost anything extra! For seniors that love to get out and explore, consider their favorite things or their “bucket list” experiences when giving this type of gift. Be wary of gifting something that has a hard date (such as actually purchasing airline tickets versus a giving a gift card)until it’s for certain that the senior will be able to attend at that time, as gift such as these are rarely refundable. 

Create a Special Senior Day — Give the gift of time and love this year by planning a special day out with a beloved senior. For example, take Grandma out to get a massage, to have nails and hair done, and then going to a special tea time offering, go shopping or take in a movie. Go golfing or fishing or take Grandpa to a football game (or simply go grab some burgers, cold beers and watch some at a favorite sports bar). It’s not where you go or what you do, it’s about the quality time spent with special seniors this holiday.

Enjoy Holiday TraditionsTogether — Instead of giving an actual gift, help seniors decorate their home, trim their tree, put lights up; go out for hot chocolate or coffee and drive around to look at Christmas lights; or attend a holiday festival or parade to get in the holiday spirit! And come Christmastime, attend a special holiday mass with seniors to really take in the true spirit and reason for the season!

Keep in mind that many seniors value the present itself less than the significance behind it — and mostly, they value the family member or friend actually giving the gift. If possible, the gift of time and company, or offering help and assistance to a senior this year could be the most wonderful gift of all! 

While Thanksgiving is focused around a hearty turkey feast, getting together as a family is one of the most wonderful parts of the day. With “turkey day” rapidly approaching, Fellowship Square offers simple was to incorporate seniors into this holiday and keep family traditions going strong.

Ask for Help in the Kitchen — Many seniors (especially beloved grandmas) seem to have a natural knack for cooking. For those hosting the family get together this year, asking “Grandma” for a hand in the kitchen will surely be met with enthusiasm and appreciation. If seniors are not in a position to physically help, perhaps one of their famous family recipes can be recreated by the next generation “chef” in the family. For example, honoring seniors with a version of a dish or dessert that they have become known for at family get togethers is a great way to involve them — and keep their recipes being handed down throughout the family.

Assign a Special Task — Seniors served as the matriarchs and patriarchs of many families — and as such they should be treated with the respect and love that they deserve. Regardless of age or limitations, seniors can contribute something special on Thanksgiving Day, whether it be the honor of carving the turkey, saying a prayer or blessing before the meal, or giving a celebratory toast.

Take a Trip Down Memory Lane — Many families bond through storytelling — and even seniors that experience dementia and Alzheimer’s Disease can often recall memories from times long past. Sit with a special senior on this day and ask them to share a favorite memory. Encourage all the family members, friends and guests to join in to share their favorite memories as well.

Watch the Game Together — Thanksgiving is known as much for food and family as it is football! Whether playing a game in the yard or watching one on the tube, multiple generations (and not just the males!) can bond over the football on Thanksgiving Day. 

Mind the Time — Some seniors may require some down time after a big outing or overstimulation with a lot of people. If hosting, allow them reprieve in a quiet room to rest or relax. If going out and about on Thanksgiving Day or weekend, keep in mind that shorter time frames and less crowded events may best suit the seniors in the family.

The Fellowship Square family and staff wishes their residents, caretakers and family a very safe and Happy Thanksgiving!  

As another year comes to a close and the season of holidays, parties, events, relatives visiting and more is in full swing, eating healthfully, finding time to exercise and maintaining those healthy habits can prove a little more difficult. However, with some proper planning and a little motivation, there is no reason to let the holidays get in the way of healthy habits. Fellowship Square offers the following tips to help seniors — along with their caregivers and loved ones — have a very healthy holiday season!

Plan Ahead — Proper planning offers a solution to nearly any challenge! And that includes eating right and exercising throughout the busy holiday months. Instead of just assuming a workout will fit into a day or weekly routine, plan for it as if it is any other appointment such as a visit to the doctor or meeting up with friends. It’s also helpful to plan ahead when it comes to healthy eating. Have a healthy snack before going to a party or bring a healthy dish to contribute to a holiday meal. Properly fueling the body before a big event or party where there will be unhealthy foods and treats will make it easier to avoid caving into those temptations. 

Be Accountable — For many personality types, being accountable to someone (or even something such as a digital tracker, app, smart phone or watch) can be a huge help in staying the course for a healthy lifestyle throughout the holidays. For each individual, finding that person or item that can help him or her stay motivated is essential. And it can be fun! Many trackers have fun “awards” when a goal is made in the area of movement and exercise or calories burned. And having a friend or partner to exercise or walk with or even meal prep together can make getting and staying healthy a social event!

Allow for Indulgences — The holidays are filled with celebrations, parties and get togethers — most of which are centered around food and drink! And there is nothing wrong with indulging a bit and enjoying favorite foods and beverages during this time of revelry. Just make sure the indulgence is really worth it! Setting a limit on holiday goodies can help healthy eaters enjoy their treats guilt free while still maintaining their healthy goals. For example, allow for three Christmas cookies during the course of a week or eat healthy salads and lots of fruits, vegetables and lean proteins for several days prior to a big feast such as Thanksgiving or Christmas dinner. The key is to fully enjoy it, don’t feel guilty about it and then return to healthy eating after the indulgence.

Finally, don’t give up! After indulging in a few too many treats, a setback (or two or three…) should not deter one from getting back on track. Eating healthy and exercising is a commitment and it can be especially difficult to dedicate oneself to throughout the holiday season that is centered around delicious feasts and treats. The important thing is to move on after a binge or a lack of exercise for a few days, a week… or longer. Get back on track and keep going! 

For many people, reading the bible from cover to cover is a “bucket list” item — but also a daunting task. For seniors, retirement often provides the time for those that wish to accomplish this goal. Fellowship Square shares tips for how to start reading the bible and get the most out of every page.

Consider the Version — There are several versions of the bible. Some have been paraphrased and some are translated in English in varying levels of ease of readability. Another option is a “study” bible, which can include “extras” to help readers such as summaries at the beginning of each book, additional information within the text, answers to frequently asked questions, word definitions, lists of key verses/parables and where to find them, maps of the time period and more.

Make a Commitment — When committing to reading the entire bible, there’s no need to put a “deadline” on it or timeframe in which it should be finished. However, making a commitment to read for 20 minutes each day for example, will help those wanting to read the entire bible achieve their goal. That said, when reading the bible, the purpose for many is to find answers or achieve spiritual enlightenment. So it’s important to take the time to really digest and comprehend each page as well as reflect on what was read and understand how the lessons can be applied to experience greater joy every day.

Create a Reading Nook — Reading is an almost addictive hobby for some, but setting out to read a giant book may not feel quite so easy others. When reading the bible, choose or create a quiet, inviting and comfortable spot with good lighting, a soft, cozy blanket and a side table for a glass or water or cup or tea to enjoy while taking in the bible. 

Consider the Order — While reading cover to cover works for nearly every other book, the bible, is unique. There are various books within the bible so many experts suggest specific orders of reading the books versus reading from front to back or even just opening it at random to search for meaning or a special passage. Do some research prior to reading the bible to discover what experts suggest as far as where to start — and end.

Join a Bible Study Group — Because the bible can be daunting, joining or creating a bible study group can make this solo effort a team project! Reading together, discussing passages or chapters, and simply bonding with others that have the same goal of reading the entire bible can be a great way to make this activity more fun while making new friends in the process. 

Finally, when finished — celebrate! Reading the bible is definitely a task, yet ultimately highly rewarding not only just to have the accomplishment but then to have all the knowledge of the pages under one’s belt. So recognize the effort and be proud! Fellowship Square encourages residents and staff alike to read the bible when seeking comfort, knowledge, solace and love. 

Veteran’s Day, November 11, is a special day to recognize and honor those who have served in the U.S. military, and many of those veterans are beloved Fellowship Square residents. This Veteran’s Day, there are many ways to honor and celebrate those who have served. Fellowship Square offers the following ideas:

Visit a Veteran — Stop by to see a family member or friend that has served and bring them a note, some flowers, a fresh batch of cookies or a special handmade gift. Any small gesture is sure to be greatly appreciated and welcomed by those who have served. 

Write Thank-you Notes — Getting together with friends, family and former military personnel to write thank you notes to those serving today is a wonderful way to honor veterans and also those that are currently serving today. 

Attend a Parade or Festival — Typically on Veteran’s Day or on the weekend closest to the date, many cities celebrate with parades, festivals and more. The Phoenix Veterans Day Parade presented by Honoring America’s Veterans takes place Monday, November 11 at 11:00 a.m. with the route starting at Montebello and Central. For more details, visit www.honoringamericasveterans.org. On that same day the Tucson Veterans Day Parade — hosted by the Morgan McDermott American Legion Post No. 7 and the City of Tucson along with other American Legion Posts, veterans organizations, local merchants and the community — celebrates its centennial. There are multiple other parades and festivities around the state in which to participate, or even volunteer to help orchestrate, including the City of Prescott Veterans Day Parade and the City of Surprise’s 5^th Annual Veterans Day Parade with a pre-parade pancake breakfast. 

Make a Commitment or a Donation — Other great ways to support veterans and the country in general include making a commitment to purchasing American-made products, supporting veteran-owned companies, and making a donation to a veterans’ organization. 

Fly Old Glory — Another simple and easy way to honor veterans this November 11 is to put an American flag out in the yard, deck or balcony to showcase the American spirit and support. 

Ask a Veteran to Share a Story — While there is no doubt that those who have served put their lives on the line for the safety and protection of the country, many veterans also have some great memories of their travels, friends they met along the way, and opportunities that the U.S. military afforded them due to their great service of sacrifice. Their time of service is also a great source of pride for many and it’s likely that they have some extremely interesting stories to share.

Regardless of how citizens choose to honor Veterans Day and the veterans in their lives this year, Fellowship Square wishes everyone a Happy Veteran’s Day. The entire staff sends a heartfelt “thank you” to those who have served and continue to serve today.

Through faith and prayer all of God’s children, regardless of age, can find solace and comfort in even the darkest times. Fellowship Square understands that as seniors age and lose loved ones or are dealing with health issues that seem overwhelming, they can experience sadness, frustration and even anger. However, with the power of prayer, spirits can be lifted — mentally and physically. Fellowship Square offers seniors the following tips for benefitting from the power of prayer.

Don’t Be Afraid to Ask for God’s Help — Some people don’t pray because they don’t like to ask for help — even if it’s from beyond this earth. Fellowship Square encourages seniors to ask for specifics in their prayers. Ask for comfort, ask for ease of pain, ask for whatever one needs and God will provide. 

Make Prayer Part of Every Day — Much like meditation, people can take comfort in the regular act of spending a few quiet moments simply speaking to the heavens. For those that feel lost or hopeless, take some time every single day to pray, thank God for what he has provided, and ask for what is needed to find stability and strength during hard times.

Attend Mass — For those that are not used to praying on their own, attending a mass or a bible class can help seniors get used to the idea of praying on a regular basis. Getting together as a group of like-minded people can also be a powerful way to experience prayer — and its results.

Read the Bible — Right there within the pages of the bible lies encouragement to ask the heavens for help when in need. For example, Matthew 21:22 says, “And whatever you ask in prayer, you will receive, if you have faith.” Furthermore, Mark 9:29 encourages faith by saying, “this kind cannot be driven out by anything but prayer.” John 14:13-14 reads, “Whatever you ask in my name, this I will do, that the Father may be glorified in the Son. If you ask me anything in my name, I will do it.” Themes of prayer and faith are emphasized again and again, so seniors can find comfort in reading the bible.

Have Faith — In addition to the power of prayer is the power of positive thinking. For prayer to work, people need to have faith and believe that things will get better and that God has a plan for everyone. Just having a solid faith system and positive attitude that while things may be hard now, there is light at the end of the tunnel, can help people feel a little better in times of trouble.

Fellowship Square invites residents and all seniors to take advantage of the power of prayer to help them heal in any way. Whether that means praying privately, joining a bible group, attending mass or any other way that connects one to the Lord, Fellowship Square encourages seniors to find what works for them to reap the miracle benefits of prayer. 

It’s halfway through October already and Halloween will be here in no time! While October 31 is reserved for children going door-to-door to trick or treat, there is no reason loved ones and friends can’t bring a “treat” to the beloved seniors in their lives this Halloween! In fact, it’s scary how much the seniors at Fellowship Square enjoy a visit from friends and family. Those simple stop-bys are such a treat for residents. Fellowship Square offers additional suggestions for treating senior this Thursday, October 31. 

Make Some Treats — There is something special about generations baking together. Many grandmas in particular have the wonderful reputation for baking up simple yet delicious treats. Consider sweets made with fruits and harvests of the season including apples, pumpkins and more. Spending time in the kitchen together whipping up some decadent desserts or cookies is sure to lift any senior’s spirits. 

Decorate — Seniors who live in a community such as Fellowship Square or on their own may need some help adding some spooky décor to liven up their living quarters this Halloween. A stop at the dollar store, party store or Halloween warehouse or even second hand store such as Goodwill or Savers can provide all the decorations needed to add some “spirit” to a seniors home. 

Hand Out Candy Together — One thing that many seniors enjoy on Halloween is seeing little ones all dressed up in their costumes and going door to door. Have a senior over, sit out in the driveway with refreshments and a big bowl of candy for trick-or-treaters — and watch the kids in costume come parading by!

Visit a Pumpkin Patch, Carve Pumpkins and Roast the Seeds — One of the quintessential fall and pre-Halloween activities that is fun for all ages is visiting a pumpkin patch (or farm or ranch that has pumpkins as well as fun activities such as hay rides, corn mazes and more), taking home a great big pumpkin to carve. Then harvest the seeds to roast and enjoy… perhaps while watching It’s the Great Pumpkin, Charlie Brown?, the timeless Halloween movie that never gets old.

Regardless of how this holiday is spent, it’s just another opportunity for friends and family to get together and visit the seniors in their lives to spread a little “spirit” this season. Fellowship Square wishes residents, staff, family members and friends a safe and Happy Halloween this year! 

Believe it or not, fall is here (and it’s really starting to feel like it!), and the holiday season is just around the corner. Unfortunately, that also means that flu season is approaching. According to the Centers for Disease Control and Prevention website, people ages 65 and older are at “greater risk of serious complications from the flu compared with young, healthy adults.” This is due to the fact that the body’s immune system defenses weaken with age. Fellowship Square shares the following information about flu season — and how seniors can protect themselves.

The Centers for Disease Control and Prevention (CDC) notes that while flu season varies in severity from year to year, “between 70 percent and 90 percent of seasonal flu-related deaths have occurred in people 65 years and older and between 50 and 70 percent of seasonal flu-related hospitalizations have occurred among people in that age group.” With flu season typically beginning in October and last through January, the CDC recommends anyone over the age of six months get a seasonal flu shot by the end of October to best protect themselves.

As flu viruses change from season to season, each year flu vaccines are updated to keep up with these changes and offer people the “best possible protection” against the flu. It is also recommended that seniors ages 65 and older receive the actual shot and not the nasal spray vaccine. There are two specific flu shots designed for this age group — a high-dose vaccine that contains four times the amount of antigen than the regular flu shot and Fluad, the adjuvanted flu vaccine that is made with MF59 — creating a strong immune response to the vaccination.

Beyond getting the flu shot, most doctors (as well as the CDC, of course) agree that simple preventative actions taken every day can help keep seniors (and people of all ages!) healthy throughout flu season and year round. These actions including covering coughs (into an elbow versus a hand), washing hands often and avoiding contact with those who are sick.

When seniors do come down with an illness, they should contact their doctor or caregiver right away. Flu symptoms can appear in a number of ways including “fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue,” according to the CDC. Some people may experience respiratory symptoms with an absence of fever and others may experience vomiting or diarrhea. 

Fellowship Square encourages its residents, staff and caregivers to do all they can to stay safe and healthy this flu season! It’s always important to consult with one’s own doctor to ensure the best medical advice based on individual health status and history. 

October is designated as National Dental Hygiene Month, and the American Dental Hygienists’ Association and Listerine have partnered this year to bring awareness to not only the important work that hygienists do but also how people can take care of their pearly whites throughout their lives. Fellowship Square shares expert tips about how seniors can protect their teeth during National Dental Hygiene Month and beyond!

According to the Colgate website, this year’s National Dental Hygiene month is focused on advocating for four routines that people can use to help maintain a healthy mouth! These four routines include brushing (twice a day!), flossing, rinsing (with mouthwash) and chewing. 

While the first three are self-explanatory, the fourth may come as a surprise. It turns out that chewing sugarless gum for 20 minutes after eating can actually help prevent tooth decay, according to MouthHealthy.org, the American Dental Association’s consumer website. 

One of the reasons brushing and maintaining oral health is so important is that problems in the mouth can affect the rest of the body, according to the Mayo Clinic. The mouth is filled with bacteria (mostly good), but it is also the entry point to the body’s “digestive and respiratory tracts and some of these bacteria can cause disease.” However, the body’s natural defenses — along with a solid oral health care routine — can keep these bacteria at bay.

However, bacteria that is not kept under control can lead to oral infections like tooth decay and gum disease. Another key thing for seniors that take a multitude of prescription medications to remember is that some medications can reduce saliva flow, causing dry mouth. Saliva is a crucial part of oral health because it washes away food particles and neutralizes acids that are produced by bacteria in the mouth — so it helps protect the body from microbes that can multiply and cause disease. Staying hydrated and rinsing with a mouthwash after eating can help those that have decreased saliva flow. Chewing that sugarless gum as mentioned above can also help increase the flow of saliva.

The Mayo Clinic reminds people that tobacco use is harmful for the mouth as well as eating lots of sugar-laden foods. Avoiding tobacco and sugar is essential for a healthy mouth, as is eating a healthy diet, brushing twice daily with a soft bristled toothbrush (and don’t forget to brush the tongue too!), using toothpaste with fluoride, flossing daily, and replacing one’s toothbrush every three months or sooner if bristles become worn. Seniors should also maintain regular dental check-ups and cleanings, about twice a year. Fellowship Square loves to see their residents’ happy smiles. So keep them healthy with these tips!

On Sunday, September 29, the World Heart Federation recognizes World Heart Day in an effort to raise awareness for heart health. This year, the campaign is focused on encouraging people to “be a Heart Hero by making a promise… to make a simple change for your heart health,” according to the Federation’s website. Fellowship Square reveals more about this important date and how seniors can make changes for their own heart health.

The WHF states that cardiovascular disease is the world’s number one cause of death, with more than 17,900,000 people dying every year due to diseases such as heart disease and stroke. While these are ominous statistics, they can be changed. With small lifestyle adjustments, people can reduce their risk of heart disease and stroke, improve their quality of life, and become exemplary models for future generations on how to live a heart-healthy lifestyle. For those looking to make a heart-healthy pledge of their own, the WHF suggests three simple ways to get started:

• Eating healthfully

• Exercising more

• Quitting smoking and reducing alcohol intake

The Mayo Clinic offers tips on a heart-healthy diet including:

Controlling portion size — Using a smaller plate; and eating larger portions of nutrient-dense foods like fruits and vegetables and smaller portions of refined, processed or fast foods.

Eat more produce — Adding more fruits and vegetables to every meal is an important part of heart health. The Mayo Clinic suggests keeping washed and cut vegetables in the fridge for quick snacking, or keeping a bowl of fruit in the kitchen as a reminder to eat more. The site also advises making recipes that are produce-centric such as a veggie stir-fry and or salad with fruit.

Choose Whole Grains — Mayo Clinic states that whole grains serve as good sources of fiber and other nutrients that “play a role in regulating blood pressure and heart health.” Simply substituting whole grain versions of white, refined flour products such as bread, cereal, pasta and more can be a great start towards being more heart healthy. 

Keep Unhealthy Fats to a Minimum — Reducing intake of saturated and trans fats is a key way to reduce blood cholesterol and reduce risk of coronary artery disease. Mayo Clinic says that no more than five to six percent of total daily calories should come from saturated fat — and it’s best to avoid trans fat altogether. 

Low Fat Protein Options are Best — Selecting lean meats, poultry and fish, low-fat dairy products, and eggs are great ways to move towards a more heart-healthy diet. In addition to swapping high-fat meats out for these products, legumes such as beans, peas and lentils, are great substitutes too.

Reduce Sodium Intake — A diet high in sodium can contribute to high blood pressure, which can put people at risk for cardiovascular disease. The American Heart Association suggests that healthy adults reduce their intake to about a teaspoon of salt per day.

Plan Ahead — Meal planning is all the rage, but being heart healthy doesn’t necessarily require people to make their meals a week in advance. However, planning out daily menus that incorporate the aforementioned tips will help people be prepared so they don’t end up turning to the drive through for a quick yet unhealthy meal after a busy day.

Indulge… a Little — Everything in moderation, right? Even the Mayo Clinic okays a little treat every now and then. However, having the occasional indulgence should be the rarity, not the norm. 

Fellowship Square invites residents to embrace a heart healthy attitude on World Heart Day! The staff and caretakers love to see happy and healthy residents — and that starts with a happy, healthy heart! 

September 23 has been designated as Falls Prevention Awareness Day, an annual holiday dedicated to raising awareness on how to help prevent injuries in seniors due to falling. According to the National Council on Aging (NCOA), on this day “national, state, and local partners collaborate to education others about the impact of falls, share fall prevention strategies, and advocate for the expansion of evidenced-based community fall prevention programs.” 

The NCOA reports that one in four Americans 65 and older falls every year, that falls are the leading cause of both fatal and non-fatal injuries in older Americans, and that every 11 seconds an “older adult is seen in an emergency department for a fall-related injury.” But it also notes that falls are preventable and can reduced through “practical lifestyle adjustments, evidence-based programs, and community partnerships.” The organization offers the following six tips for seniors and their caregivers to help them prevent falls.

Maintain a Routine Exercise Program — Exercise is a key factor in preventing falls because it builds balance, strength and flexibility in the body, all of which come in handy towards preventing falls or recovering from them.

See the Doc — Based on one’s own state of health and history of recent falls and more, seniors’ doctors can assess their risk of falling and help them with an individualized plan to help reduce these risks.

Talk about Meds — During that appointment and future ones, seniors and caregivers should also regularly review the medications they are taking to ensure side effects aren’t the cause of falls or making one at risk for them. It’s also important that medication use is properly administered as prescribed and monitored. 

Make Sure Those Peepers and Ears are in Good Shape — In addition to visiting a general physician on a regular basis, the NCOA advises that seniors have their vision and hearing checked annually and update any eyeglasses or contacts prescriptions as needed. Keen sight and good hearing are essential for helping prevent falls. 

Clear, and Light, the Way— Caregivers and loved ones can be helpful in keeping seniors’ home safe by removing any tripping hazards, increasing the lighting, installing grab bars where needed and ensuring stair cases are safe. 

Make it a Family Affair — The NCOA notes that falls are not just a problem that affects seniors. The whole family can benefit from following the above steps to prevent falls at any age.

Whether on Falls Prevention Awareness Day or not, any day is a good day to practice fall prevention techniques and habits. For more information about Falls Prevention Awareness Day and fall prevention itself, visit www.ncoa.org.

More than 20 years ago, Carolyn Worthington, editor in chief of Healthy Aging Magazine and executive direction of Healthy Aging, designated September as Healthy Aging Month, “an annual health observance designed to focus national attention on the positive aspects of growing older.” After all, perspective and attitude are everything, right? 

In an article on www.HealthyAging.net, Worthington notes that September is a great time to designate as Healthy Aging Month as it is a “time when many people think about getting started on new tasks after the summer.” And it’s never a bad time — nor is it ever too late — to redirect focus on one’s health.  Fellowship Square shares more about how seniors can live their best — and healthiest — lives in their golden years.

Get Active — Physical fitness is so important in all stages of life. For seniors that suffer with joint pain or other physical ailments, activity may seem daunting. However, exercise can actually be the catalyst for reduced pain, swelling and inflammation. Seniors should always check with their physician to ensure they are healthy enough for specific activity and get their physician’s advice about an exercise program suited for their needs. Walking, yoga and water aerobics are all low-intensity activities that can benefit the whole body.

Practice Proper Nutrition — Hippocrates may have been the first to recognize food as medicine and medicine as food, but that notion seems to be enjoying a resurgence as of late… And for good reason! The right foods can fuel the body properly — and fresh whole foods are delicious too! Eating a variety of each food group, with an emphasis on fresh produce can be the key to a long, healthy life. 

Medication Moderation — For seniors that are experiencing memory loss or dementia, caregivers and loved ones may need to step in to ensure any medication they are taking is being properly administered. As they age and experience memory issues, seniors could forget to take it altogether or forgot they previously took it and accidentally take more than prescribed. 

Maintain Routine Check-ups — It’s important for seniors to see their general physician on a regular basis but also keep up with regular dental check-ups (and cleanings) and eye appointments, too. As people age, oral and ocular issues can actually be symptoms of other health problems. 

Get Enough Rest — While sleep tends to be underrated in terms of its crucial role in maintaining proper health at any age, more and more studies are beginning to unveil its importance. Seniors should develop a routine bedtime and aim to get somewhere between seven to nine hours of restful sleep every night.

Fellowship Square finds joy in serving the seniors of Arizona — and loves to see them enjoying their golden years. For those wishing to take hold of their health, they should know that it’s never too late! However, they should always seek advice from their doctor before embarking on a new eating plan or exercise program. 

While Labor Day weekend tends to signify the unofficial end of summer, there is certainly no end in sight when it comes to this summer’s excessive heat! But there’s no reason to let the heat deter families and friends from getting together this three-day weekend! Fellowship Square offers some easy and fun ways to spend Labor Day cooling off with seniors, caregivers, friends and family!

Head Outta Town — For those that love nature (and cooler temperatures!), Arizona is the perfect place to get out of the heat without having to travel too far. Just a brief road trip from the desert of Phoenix, northern Arizona is generally around 20 to 30 degrees less than valley temps. Northern Arizona is a great place to explore hiking trails, as well as lakes and streams, such as Oak Creek outside of Sedona, and more. 

Take a Dip — Certainly those that don’t seek refuge of cooler climes this weekend will need to cool down. Planning a casual pool party with friends and family can be the ideal way to get loved ones together and also cool off a bit! Instead of just lounging in the pool, play family-friendly games such as Marco Polo, or put a pool volleyball net up and get a game going!

Take in a Flick — Movie theaters offer more comfort and convenience than ever before with reclining seats, food and beverage delivery right to one’s seat, and bars and restaurants within the theatre lobbies. For those that want to chill out, relax, enjoy some snacks and sips while taking in a new release, head to the movies!

Take a Sunrise Hike — With excessive heat advisories, it’s best to limit outdoor activity during the heat of the day. But the early morning hours offer a beautiful and spiritual way to connect with nature, and with God, through a leisurely stroll around the neighborhood or along an urban hiking trail before the heat really starts to intensify. One of the great things about the valley is its abundance of hiking and biking trails around town. Seniors should shield themselves with sunscreen, protective clothing, sunglasses, and hats, and bring plenty of water for the trek!

There are many ways to enjoy a long weekend with family and friends this Labor Day weekend. The best part is, it doesn’t have to involve a big parade or celebration to be a good time! Fellowship Square prays its residents, caretakers, family and staff have a safe and happy Labor Day.

There has been a lot of buzz lately around the Marie Kondo method of tidying up and letting go of things that do not spark joy in one’s life. Despite the hype, the message is solid — particularly when it comes to seniors that are downsizing from their family home, relocating to a senior living community or that simply need to do a little organization and decluttering to create a fresh look and feeling in their current living space. Fellowship Square offers the following “organization 101 tips” to help seniors get started.

Whether caregivers and family are assisting or the senior is tackling the project on his own, it’s a good idea to focus on one area or space at a time. For example, is the goal to declutter and start ridding the home of unneeded items such as furniture that can be passed along to other family members? Or perhaps the senior needs to organize paperwork and put their important documents in order. Both are important aspects of the process so they need to be identified and dealt with one at a time.

When decluttering, it’s nice to have neat areas that are void of too much stuff, but it’s also a good idea to consider safety — particularly for seniors that utilize a cane or walker. For example, moving furniture around or taking it completely out of the room or home to clear wide open pathways can make a big difference not only in the appearance of a clutter-free area, but also to the safety of the senior so she can get around easily with any added equipment or assistance she may have (such as a wheelchair).

When going through special items, it’s understandable that many seniors may have emotional or sentimental attachments to specific things. Those are “the keepers” and whether they are kept on display or put into storage, respecting the senior’s wishes when it comes to what is preserved is crucial.

Depending on the state of the home and how much needs to go, consider decluttering a project that needs to be done in stages. Categorizing each stage (such as the aforementioned documents and furniture, along with memorabilia and what may come down to throw-aways) is an easy way to tackle one thing at a time. It’s also key to consider the amount of time dedicated to the decluttering process each day or week. The senior’s health or state of mind may not allow for long sessions of dredging through items so trim decluttering sessions down as needed.

Fellowship Square understands that downsizing, moving and simply decluttering can be an emotional process for seniors. For caregivers and family that are helping them through this process, it’s important to be supportive of their choices, gentle when encouraging them to get rid of items and, above all, to be patient with them during each step of the process. 

Throughout life, in good times and in hard times, in youth and adulthood, God is there to help guide and lead. Fellowship Square fully believes in the power and comfort that can be found in the hand of God and invites its residents and all seniors to reach out to God when in need of extra encouragement or strength. For those that are feeling scared or lonely at times, they might find comfort in the fact that they are never alone — as God is always by their side. Here are some motivating and encouraging Bible verses that can help inspire strength in all children of God. 

According to Deuteronomy 31:6 “Be strong and courageous. Do not fear of be in dread of them, for it is the Lord you God who goes with you. He will not leave you or forsake you.”

And Isaiah 41:10 reveals, “Fear no, for I am with you’ be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”

It might be helpful for seniors to use this quote from Exodus 15:2 as their motivational mantra: “The Lord s my strength and my son, and he has become my salvation; this is my God, and I will praise him, my father’s God, and I will exalt him.”

Joshua 1:9 states, “Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”

If seniors are feeling weak, they might find solace from 2 Corinthians 12:9, which states, “But he said to me, ‘My grace is sufficient for your, for my power is made perfect in that weakness.’ Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”

When facing a difficult time, seniors may also find comfort in God’s word that he is still at the helm of all things, so his children can find peace. Stated in John 16:33, “I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Loving God and giving one’s heart and soul to him may be simply be one of the greatest ways to feel the impact of God’s strength, motivation and love. According to Mark 12:30, “And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.”

When seniors are in need of motivation, strength, love or companionship, Fellowship Square encourages them to seek it out in God. By saying prayers, reading scripture, attending a sermon or a bible group, seniors can find the comfort they need in the Lord.  

All of the Fellowship Square locations — and their umbrella company Christian Care — have long been in support of ensuring that Arizona seniors have nurturing, safe, clean, and inclusive environment in which they feel well cared for and valued during their golden years. And now, Arizona taxpayers can directly help that mission at Fellowship Square Historic Mesa! 

The community’s Oasis Assisted Living is now eligible to receive donations through the Arizona Charitable Organizations Tax Credit. These tax credit donations will allow Fellowship Square to provide the much-needed housing and services for underserved residents. Through this tax credit, supporters can directly donate to the Oasis Assisted Living Center, which will use the funds to help their top-of-need residents. 

Fellowship Square Historic Mesa’s Executive Director Kristie Larsen shared her excitement, saying, “We are so thrilled that we are now eligible to receive these tax credits, as they are invaluable to our residents and the seniors in the state. Each and every donation helps us to fulfill our mission to provide our Arizona seniors with an affordable, secure, holistic, and mentally and spiritually fulfilling residence where they will be treated with love and respect while receiving the care and assistance they need at any level.” 

The Oasis Assisted Living Center provides a higher level of care than independent living to Arizona seniors ages 62 and older that are mobile but may require additional help with their daily living activities. Through the Arizona Charitable Tax Credit, Arizona taxpayers may make a charitable contribution to the Oasis Assisted Living Center at Fellowship Square Historic Mesa and receive dollar-for-dollar reductions in their Arizona state tax liabilities. They also have the ability to carry forward the tax benefits for years to come. For more, visit www.fellowshipsquareseniorliving.org.

August has been deemed National Immunization Awareness Month and is recognized annually to “highlight the importance of vaccination of people of all ages,” according to the Centers for Disease Control and Prevention (CDC). Fellowship Square delves into the importance of immunizations for seniors, and some specific safety precautions this beloved demographic should take.

There are several important vaccinations that seniors will benefit from to stay healthy all year round — and the good news is that Medicare will assist in covering cost for many of the following. It’s critical that every senior speak with his or her own physician to discuss specific health history and medical status before proceeding with any immunizations. 

Though it’s only August, believe it or not, flu season is just around the corner. It is recommended that seniors receive the influenza vaccine to protect themselves against this highly contagious respiratory illness that can be life-threatening for seniors. This is due to the fact that the immune system weakens as people age, according to the National Council on Aging. Those that are living with a chronic condition such as diabetes or heart disease are even more susceptible to developing complications or becoming hospitalized due to the impact of the flu. A higher-dose version of the flu shot is designed for older adults, and it’s ideal that seniors receive it as early in the flu season as it becomes available because it takes up to two weeks for the body to build full immunity.

Another important vaccine for seniors, according to the National Council on Aging, defends against Shingles, a contagious virus with its most pronounced symptom being a painful rash. It’s important for seniors to receive this vaccine because researchers “believe that the age-related weakening of our immune systems can trigger the ‘reawakening’ of the dormant chickenpox virus.” There is a two-dose version of the vaccine that the CDC recommends for healthy adults over the age of 50, and a single-dose version for healthy seniors over the age of 60.

Pneumococcal Disease can cause “severe infections throughout the bloodstream and/or key organs,” according to the National Council for Aging including resulting conditions such as meningitis, pneumonia, and even brain damage, deafness and possibly death. Every year, this disease kills 18,000 adults ages 65 and older, and those with a weakened immune system are at greater risk. The vaccine for this disease calls for two shots administered about a year apart.

To maintain optimal health through their golden years, seniors should see their physicians regularly. It’s important that every individual follow his or her own medical plan designed with their doctor to ensure safety, health and happiness!

Joint pain is a common ailment for many people at various stages of life, but it tends to increase and often becomes more chronic as people age due to damage of the joints from disease or injury. Joint pain is also a result of many health conditions such as osteoarthritis, rheumatoid arthritis and gout as well as from sprains, strains and more. Fellowship Square further explores what causes it and how seniors can treat joint pain.

Though some joint pain is caused by injury, infection or underlying disease, joint pain can also be caused by overexertion through heavy physical activity and by just the opposite — lack of use. Joint pain can also be a result of obesity. The discomfort of joint pain is caused by injury of the ligaments or tendons around the joint. 

As mentioned above, one cause of joint pain is obesity. Weight loss can treat joint pain that is caused by obesity. A proper diet and routine exercise program can help seniors shed unwanted pounds that are causing stress and pressure on their joints.

While it seems like exercise would cause more pain to suffering joints, it’s actually a great way to soothe joint pain. Regular exercise increases strength and flexibility, and eases pain and stiffness. According to the Mayo Clinic, exercise “can strengthen the muscles around your joints, help you maintain bone strength….and can help you improve your health and fitness without hurting your joints.” Regular exercise keeps the muscles and surrounding tissue strong, which is important for maintaining bone support and ultimately alleviating stress on the joints. The exercise need not be rigorous, but lack of it can actually make joints even more painful and stiff.

Hot and cold therapies can also reduce joint pain. Hot treatments such as a soothing warm bath or a heating pad applied to the area in pain can help keep joints loose. Cold treatments such as a gel ice pack or even a bag of frozen vegetables applied to the site of pain can help reduce swelling and inflammation.

Massage and meditation are two other remedies that are believed to help with joint pain. Those who practice regular meditation or relaxation techniques may find they can use them to reduce pain by reducing stress — as stress is reduced, inflammation and swelling decrease. The Arthritis Foundation touts the benefits of regular massage as a way to reduce pain and stiffness of arthritis joints and also as a way to increase range of motion. A physical therapist or massage therapist can help focus on reducing joint pain in specific areas.

While natural remedies can be done in the comfort of one’s one home, it’s always a good idea to seek the advice of one’s doctor before starting a different health care program, exercise routine, or self-treating of pain or illness. Fellowship Square encourages seniors that are experiencing joint pain to check with their doctors to ensure there is not a more serious disease that is causing the pain and to find a solution that serves to ease their joint pain.

For those that are spiritually connected to their faith, God is there in good times and hard times, in times of celebration and times of isolation. For seniors that are moving into a new living situation such as an assisted living community like Fellowship Square, the changes can seem frightening, overwhelming and even lonely. Fellowship Square invites residents, and all people, to turn to faith during this time as a way to get through challenging times as well as to connect with new neighbors and make new friends – and shares some tips on how to do so.

Say a Prayer — God is always listening and it’s okay to seek his help. Simply devoting one’s self to prayer during a difficult or lonely time can help him or her feel more connected to God as well as his or her own faith. Seniors that are looking for companionship can also pray for exactly that. As the bible says, “Ask, and it shall be given you.”

Attend Mass or Bible Study — Praying alone is powerful. However, praying as a group is even more powerful and it can be a direct way to put seniors in the company of other like-minded people in similar situations. For those that are looking for friendship, bonding through shared or similar experiences and praying together can form a solid bond.

Ask a New Neighbor or Friend to Join — When looking to connect with a new neighbor or friend, simply asking if he or she would like to attend a mass or a bible study class or to simply sit and pray together is a simple and kind way to make a new friend and form a new connection.

Join the Choir — Singing is a beautiful way to express faith, especially through hymn. For those that love to sing, joining a church or community choir is a great way to connect with others, and meet new friends and neighbors while also doing something they enjoy. 

Start a Prayer Chain — Many faiths are rooted in prayer not just for oneself, but for others. Praying for one another, across all religions, is an incredible and selfless thing to do. And it can be just the thing to help bond new friends. If a new neighbor or friend is in need of prayer, don’t be shy about starting a prayer chain in his or her honor. 

There is no end to the power of God and faith. For seniors that want to connect with others, or for caregivers and loved ones that want to help the seniors in their lives form a bond with a new neighbor or friend, faith is a beautiful place to start. 

Summertime is all about making the most of the long days, getting out and enjoying the sunshine (safely) and making a splash! Water activities are a great way to get some exercise, cool down and have some good old-fashioned fun. Fellowship Square offers tips to help seniors enjoy water activities that are fun and safe this summer.

Water aerobics is a popular and fun water activity that keeps seniors physically fit and provides a “cool” way to work out even when the weather is hot. Water aerobics is great for those that experience joint pain or have arthritis, and because water is 12 times denser than air, it works as resistance without weights so it offers a great physical activity without being too hard on the joints. Standing pushups, leg lifts, arm curls, “high knees,” and jogging in place are all great ways to get fit in the water this summer! 

Swimming laps is also a great way to get some exercise, build endurance, increase flexibility and tone muscles. Swimming as exercise can even help preserve bone density and reduce seniors’ risk of osteoporosis. 

Playing in the water can be just as much fun as it is a workout. From water basketball and water volleyball to simply playing Marco Polo with the grandkids, moving around in the water is exercise and lots of fun for families of all ages.  

Paddle boarding is another great way to experience the water and it provides physical activity too. There are multiple lakes in Arizona from Lake Pleasant to Saguaro Lake  that offer beautiful and scenic paddleboard opportunities. Even right in town Tempe Town Lake allows paddle boarding and offers equipment for rent. Kayaking is another similar and fun way to experience the water this summer in the valley. 

Pontoon boating is another great way to spend the day on the water. Scorpion Bay Marina at Lake Pleasant offers a variety of pontoon boats for half day or full day rentals, as does Bartlett Lake, Canyon Lake and Saguaro Lake Marina. When doing any boating, paddle boarding or kayaking, it’s important to follow the safety rules of the lake and always wear sun protection and a life jacket.

Fellowship Square invites its residents, their families and caregivers to “make a splash” and enjoy the season in the comfort of the water! With endless ways to enjoy the water (and get fit while doing so), there’s no reason not to dive into some wet and wild water fun this summer!

July is designated as Ultraviolet Safety Month — a time to help people understand the dangers of UR rays and how to practice sun safety. Fellowship Square shares the following tips for seniors to stay safe all summer long. 

According to the Centers for Disease Control and Prevention (CDC), the skin can be at risk of damage due to the sun’s ultraviolet rays in as little as 15 minutes. The leading cause of skin cancer in the country is UV radiation, and it isn’t just the skin that is at risk. UV radiation can cause eye damage such as cataracts and macular degeneration, which is the leading cause of vision loss in seniors. While fun is the sun is hard to avoid during an Arizona summer, seniors can practice sun safety to help protect themselves during the season.

Wear Sunscreen — An obvious reminder, but an important one nonetheless! It’s not enough just to apply once — ample amounts of high protection sunscreen should be applied about 30 minutes before sun exposure and then reapplied at least every two hours, according to the CDC. 

Cover Up — Covering the skin in breathable fabrics (darker colors provide more protection than lighter ones!) is another good way to protect the skin from sun damage. There are a multitude of brands that offer UPF clothing to offer an extra layer of protection from the sun. 

Stay in the Shade — Seeking shelter instead of literally “baking in the sun” is another way to still enjoy the summer fun while protecting the skin. Carry a sun-shielding umbrella during a walk, set a large colorful one up at the beach or put up a pop-up tent for outdoor activities at a park or neighborhood event.

... And Rock Some Shades — Speaking of shade… who doesn’t look cool in a great pair of shades? Beyond the cool factor, sunglasses go a long way in protecting those precious peepers from UV damage as well. 

Avoid Peak Sun Hours — For those that enjoy walking, hiking, golf, basketball or any outdoor activities, it’s best to enjoy those during “off peak” hours when the sun’s rays are the strongest — typically between 10:00 a.m. to 4:00 p.m. For those that do enjoy a summer sweat session in the summer heat, remember to protect the skin and also the body by staying very well hydrated.

Fellowship Square wishes its residents and their family, friends and caretakers a fabulous summer with lots of great memories. With just a little precaution and sun-safety habits, UV rays needn’t put a damper on summer fun!

Regardless of age, once a dad always a dad — and he should be celebrated! This Father’s Day, it’s important to recognize dads for all they have done and the lives they have shaped. As seniors age, the memories and special time spent together on holidays like this is more significant than ever. In honor of Dads everywhere, Fellowship Square offers easy and fun ways to celebrate Dear ol’ Dad this year!

Get Active Together — Does dad love to golf? Bowl? Shoot hoops? Whatever sport he is passionate about, make that the theme of the day! Enjoy some physical activity and friendly family-competition, too!

Partake in a Favorite Past Time — If playing a sport isn’t in the cards, attending a sports activity such as a baseball game together is truly one of the most traditional father-son (or father-daughter!) bonding activities. Other ideas include taking a day trip to go fishing or simply dropping a few fishing poles into a local urban lake and enjoying a picnic in the shade, perusing a car show or grilling up some burgers in the backyard together while sipping an ice cold brew.

Grab a Bite to Eat — For fathers that are foodies (but prefer to have their burger made for them instead of cooking it themselves), make a reservation at a new hot spot or enjoy a special Father’s Day brunch or dinner menu available at a favorite restaurant. 

Offer a Helping Hand — Seniors living on their own or in an assisted living facility may not want to admit that they need a little help around the house so simply offering Dad an extra hand to fix any minor repairs in his living quarters can be a big help that he might not otherwise ask for. Taking Dad to get a fresh haircut and shave can also go a long way in helping him feel his best on Father’s Day and beyond.

Rally the Troops — What might be most important to Dad this Father’s Day is family. Spending quality time with family members may be rare opportunities in today’s busy world. So getting as much of the family together as possible to spend with Dad will surely result in a special day — and special memories — for Dad.

Even if family members and loved ones can’t make it to see Dad on Father’s Day, a card, email, call or text can go a long way in making Dad feel cared for on this special day. Fellowship Square wishes all the dads out there a very memorable Father’s Day.

It’s June already — that means summer is almost here (it may as well be already!), and it’s also a time designated as Alzheimer’s and Brain Awareness Month. In an effort to help advocate for continued research and a cure, Fellowship Square shares the latest in Alzheimer’s research, breakthroughs for a possible cure and more.

The Alzheimer’s Association encourages people to “Go Purple” in June in honor of this cause and to help spread the word… Because purple is the official color of the Alzheimer’s movement, and because knowledge is power. The organization also encourages Alzheimer’s sufferers and their loved ones to share their stories of how the disease has impacted them as another way to spread awareness and hopefully ignite and inspire action to help end Alzheimer’s.

As awareness is spread and more is done to support research, scientists and researchers are coming closer to finding a cure. This year alone breakthrough research led to two medications being developed and approved by the FDA. One of these medications was initially developed to treat those with HIV. Scientists found that genetic altering is similar in both diseases. With this medication, the intent is to stop the alteration or movement of those genes to prevent Alzheimer’s from developing in the first place.

Researchers from Mount Sinai also discovered that medications used to lower the blood glucose levels in those with diabetes may also be able to impact the decrease of plaques and tangles that are associated with Alzheimer’s disease. According to Vahram Haroutunian, professor of psychiatry and neuroscience of the Icahn School of Medicine at Mount Sinai, “Hopefully, now we can find drugs that would have similar effects on the brain without changing the blood sugar levels.” 

According to the Alzheimer’s Association website, another recent breakthrough is the newly-funded Sprint Mind 2.0 Study extension, which “further investigates the impact of intensive blood pressure treatment on reducing the risk of dementia and mild cognitive impairment, extending follow up of the Sprint Mind trial participants.”

Currently there are 50 million people around the world living with Alzheimer’s and other dementias, and every 65 seconds someone in the United States develops the disease, according to the Alzheimer’s Association. Throughout the month of June, the Alzheimer’s Association is hosting events to help spread awareness and advocate for a cure to this disease. More information can be found on the organization’s Twitter page or website. Fellowship Square encourages friends and family of those suffering with Alzheimer’s to get involved and help find an end to this disease.

The sun is shining and the weather is fantastic (and hot too hot yet!), so it must be summertime! For many, summer is the ideal time to travel. With that in mind, Fellowship Square offers seniors, and their caretakers and loved ones, travel tips to ensure a fun and safe vacation for all.

Decide on an Ideal Destination — The options are endless! Whether traveling abroad or seeing some of the nation’s most iconic sites, there is something for everything and everyone. Travel + Leisure recently posted its “Best U.S. Cities for Summer Travel,” article which includes hots spots like Portland, Oregon (and coincidently Portland, Maine), Anchorage, San Diego, Chicago, Honolulu, Nashville, Charleston, and more. For the list, and what to do and see in each of the cities on their list, seniors can read the entire article here.  

Do the Research — Travel planning within the U.S. is fairly straightforward easy to navigate on one’s own, but for seniors that are looking to explore other countries during the summer vacations, it’s important to do some research first. Some countries may require certain documentation or even vaccinations before entering the country. When visiting specific countries’ museums and places of worship, dress code also needs to be taken into consideration. When booking accommodations, dinner reservations and activities, sites such as TripAdvisor, Yelp and Expedia can offer help as well as insightful reviews while Groupon can be a good resource for finding things to do and places to stay at a discounted rate. However, seniors and their caretakers should be wary of any deals that sound “too good to be true” or potential scams when booking solely online. A reputable site will provide proper confirmation materials and a way to contact the company.

Consult the Experts — For those that have never planned an overseas vacation or a cruise, it is a good idea to consult a travel expert, agent or concierge (and know the difference). A travel agent, for example, can help book cruises or vacation packages whereas a travel concierge is available if assistance is needed throughout the entire vacation. 

Consider Travel Insurance — In the case where rescheduling or rebooking is a possibility, always check the cancellation or rescheduling policies. Some organizations will not refund vacation packages that are cancelled, regardless of the reason. However, with the purchase of travel insurance vacationers can rest assured that in the instance that a cancellation is necessary, they will be able to reschedule their booking or receive a refund. Though details of travel insurance through each agent or organization varies. As far as health care and insurance, Medicare does not usually cover health care for seniors traveling outside the U.S., according to Medicare.gov. There are some exceptions, but seniors and their caretakers and loved ones should be aware of that if the senior may need care while traveling.

One of the best benefits of retirement is having the time to enjoy the golden years. And travel is one of the greatest ways to spend that time! Fellowship Square encourages seniors and their loved ones to get out and enjoy some fun vacations this summer! 

Staying active plays a large part of a person’s health at any stage in life. As a senior, it has its own set of benefits so it’s important as people age that they maintain (or start – it’s never too late!) a regular exercise routine and healthy eating habits. In honor of National Senior Health and Fitness Day, which is recognized on Wednesday, May 29, Fellowship Square offers the following tips for staying healthy and fit through the golden years. 

Find What Works — Eating right and exercising can be something one looks forward to… or it can be a real hassle. It all depends on each individual and their attitude towards getting fit and healthy. But beyond that, it’s about finding what works to make eating right and being active an enjoyable part of each day instead of something that one dreads. It’s important to have realistic expectations for lifestyle and behavioral changes, as many times maintaining a healthy and active lifestyle means giving up some not-so-healthy habits. Some people are able to go “cold turkey” to leave bad habits behind while others may find success by making small changes one at a time towards a healthier, more active lifestyle. 

Start Slow — For those that have been sedentary or inactive for a long time, getting fit may seem daunting. However, all it takes is the first step… and the next one after that. Before long exercising on a regular basis and eating right will seem like old hat. Starting slow and giving oneself time to adapt to a new lifestyle change is key in maintaining those changes for the long haul.

Check with the Doc — It’s important that seniors check with their physician before starting a new eating plan or new exercise routine. Based on their health history, their doctor may have advice on what is best for that individual when it comes to both the foods they should be eating to best fuel their body, and the type of workouts or exercise routines (such as low-impact cardio for those with joint pain, for example) that could be most beneficial for them.

Be Experimental — Seniors shouldn’t be afraid to try new things! Whether that means trying a new approach to eating vegetables or giving a new exercise class at the gym a try, experimenting can really be the spice of life when it comes to maintaining health and fitness over time. Being adventurous and willing to try new things is what keeps things interesting in the kitchen or the gym!

Regardless of age and fitness level, there is no time like the present to kick-off a health and fitness routine. Eating right and being fit can add precious years onto one’s life — and make those years enjoyable thanks to the all benefits of being healthy and active. Fellowship Square encourages residents and all seniors to take the first steps to getting fit and healthy this National Senior Health and Fitness Day! Seniors can learn more about National Senior Health and Fitness Day activities here.

Memorial Day is synonymous with a long three-day weekend, pool parties, BBQs, fireworks and more. However, for seniors, veterans and military personnel, Memorial Day has a much deeper meaning, and it should be honored for all that it truly signifies — the remembrance of those who paid the ultimate price in the name of America. Fellowship Square shares simple yet important ways to honor military personnel this Memorial Day (along with enjoying time with family, a good BBQ and more).

Say Thank You — To those that served in the past or are still serving today, a simple “thank you for your service” means so much. For loved ones that have a senior veteran, sending a card or bringing them a patriotic floral bouquet is another sentimental way to express gratitude.

Attend a Parade or Festival — Nearly every town has a Memorial Day parade or festival over the course of the three-day weekend. Caregivers can check their local event listings to see what their city has in store to plan an outing for the senior or veteran in their lives.

Place Flags or Flowers at a Cemetery — Many organizations from Boy Scouts to the Memorial Day Flowers Foundation place flags and/or flowers on the graves of veterans for Memorial Day. Contact a local organization or visit www.memorialdayflowers.org to donate time placing roses at the headstones of veterans at the National Cemetery of Arizona. 

Wear a “Poppy” of Color — Red Poppies have become the symbol of Memorial Day and the American Legion led the charge to ask Congress to designate the Friday before Memorial Day as “National Poppy Day.” Many people wear a red poppy on that Friday or all weekend to honor a fallen soldier. The VFW has been distributing poppies since 1922 and the flower is now the official memorial flower of the Veterans of Foreign Wars of the United States. In 1923, disabled and needy veterans began assembling “Buddy Poppies” as they are known today. To date, the VFW Buddy Poppies are still assembled by disabled and needy veterans in VA hospitals. In return the VFW Buddy Poppy program provides compensation to these veterans; the program also provides financial assistance to maintain state and national veterans’ rehab and service programs and more, according to the Veterans of Foreign Wars website.

Visit a Veteran — Military personnel that are living today may have solemn memories on this day so a visit from a loved one can really brighten their day. A loved one, friend or caregiver should encourage their senior to talk about their memories if they want to or just be there to listen or offer comfort, support and love.

Regardless of how Memorial Day (or weekend) is spent, there are many easy and simple ways to honor those for who the holiday is named. Fellowship Square wishes its residents, their caregivers, family and friends a safe and happy Memorial Day weekend.

Mother’s Day is a special time for mothers of any age to spend with their daughters, granddaughters and their own mothers. However, for adult daughters whose mothers are experiencing dementia or have Alzheimer’s Disease, Mother’s Day may bring feelings of sadness, stress or even anger. Some adult children even relate their parents having very advanced stages of Alzheimer’s (or any serious illness or diagnosis) with already losing them, and that is understandable. However, Fellowship Square notes that Mother’s Day can still be a joyous time for women — and shares easy tips on simple ways for all families to bond on this special day honoring Mom.

Talk about Old Times — Instead of asking Mom to tell them about the past, adult daughters can bring photos to share with Mom and tell stories of their favorite memories growing up. It’s important for adult daughters to share simple, short stories. Showing pictures or mementos can be a fun trip down memory lane for the daughter — and will evoke feelings of comfort and love for Mom, even if she can’t recall each specific memory.

Don't Stress About Gifts — Typically seniors, whether still living in their first or second home or in a senior community or assisted living housing or they have downsized, are likely in the stage that they don’t need or want “more stuff.” So adult children shouldn’t stress about giving Mom “that perfect gift” for Mother’s Day. What really means a lot to any senior is the gift of time. Simply spending a few hours or the whole day together is the best gift senior Moms really want this holiday.

The Gift of Time — Speaking of time… few people have it in excess these days. So each moment is important. For adult daughters and children who can take some time out of their day to spend with Mom, remember that the day doesn’t have to be an extravagant affair.  A visit to a favorite restaurant for lunch or a special dessert shop for a little sweet treat, a walk through the neighborhood or favorite park, an early morning hike, sitting and reading together or attending mass or a sermon together… all of these things take little effort and little (or no!) cost, but will be time very well spent. 

Say Those Three Little Words — Time, age and the realities of life may have come between Moms and their adult children along the way… but that doesn’t mean the love between one another has diminished. For adult children whose parents are in very deep stages of Alzheimer’s, they may not hear “I love you” from Mom anymore, but that doesn’t mean she doesn’t feel it. Vice versa, those three little words might sometimes feel to the adult children as though “it goes without saying” — say it anyway. Feeling loved, at any age, is magical and can help Mom and daughter feel connected once again. 

Fellowship Square wishes all moms a very Happy Mother’s Day! For those spending it with their moms, their group of mom friends, their daughters and their grandchildren, it’s important to cherish these moments, as they are the memories of tomorrow. 

May is recognized as National Arthritis Awareness Month and serves as an opportunity to help seniors learn more about this condition and how to manage it. Fellowship Square shares more about this movement and the condition itself to help seniors with arthritis reduce and manage pain associated with arthritis.

According to the Office of Disease Prevention and Health Promotion, National Arthritis Awareness Month “aims to bring awareness to the growing prevalence of arthritis, the need for additional research and advocacy and to encourage physical activity among the millions of adults with arthritis.” The site notes that the condition affects 54 million Americans, and that number is expected to reach 78 million by the year 2040. 

However, the good news is that one of the most effective sources of pain management and relief comes in the form of low-impact physical activity. Joint-friendly physical activity “can reduce pain and improve physical function by about 40 percent,” according to the site. The Centers for Disease Control and Prevention recommends a number of programs to help people management their arthritis pain through physical activity as well as self-management education workshops (more information on these can be found here).

In addition to physical fitness, the Arthritis Foundation offers a number of ways to management arthritis pain, without prescription medication. The Foundation’s website recommends methods such as the following, with a complete list and further details available here:

Topicals — Gels, creams and even patches applied to the skin supply sodium channel blockers, which are designed to numb nerve endings close to the skin and by reaching the join fluid to decrease inflammation. 

Transcutaneous Electrical Nerve Stimulation (TENS) — This portable machine sends electrical currents to areas of the body through electrodes placed on the skin. The currents stimulate the nervous system, which then stimulates the brain to release “opiate-like substances that relieve pain,” says Girish Padmanabhan, clinical director of outpatient rehab at The George Washington University Hospital in Washington, D.C. in the article.

Steroid Injections — These can be administered by a doctor to the site of the pain (directly into a joint, for example) and can reduce inflammation. Injections of this kind can give a patient relief for months, requiring treatment only a few times a year.

Heat/Cold — Heating pads, warm baths, hot wax, cold packs or ice packs can all provide pain relief by way of increasing blood flow through heat, and then reducing swelling and inflammation through cold therapies. 

There are multiple other treatments, methods and lifestyle modifications for managing pain as a result of arthritis. Fellowship Square encourages seniors, their caregivers and loved ones to do their research — but also seek the expertise of their doctors to devise a pain management plan crafted specifically for the individual arthritis sufferer, as not all treatments are ideal for all.

Now is the time to get out and enjoy the weather before the summer sun has valley residents seeking the refuge of the air-conditioned indoors! There is plenty of fun and active things caregivers and loved ones can do with their favorite seniors this spring. Fellowship Square shares some ideas and tips for planning a fun day outdoors.

Fishing — Whether taking a day trip up north or simply visiting an urban lake, there are a multitude of fishing opportunities in Arizona. Prior to grabbing a pole and dropping in a line, it’s a good idea to check out the rules of a specific lake — in regards to license requirements as well as whether it's “catch and release” or if there is a limit on the amount of fish one can take out of the lake. Whether fishing from the shore or spending the day on a pontoon or speedboat, fishing can be as relaxing or as adventurous as each group so chooses!

Swimming and Water Aerobics — For seniors that experience joint pain or that prefer not to participate in high-impact activities, swimming and water aerobics offer the perfect alternatives. Water sports or simply swimming laps provides a low-impact form of exercise that is ideal for people of all ages, seniors included. And on a hot day, a dip in the pool is just what the doctor ordered!

Throwback Yard Games — From lawn darts and corn hole to bocce ball and croquet, spring is an ideal time to get the whole family or neighborhood together for some good old-fashioned fun! A backyard picnic or BBQ is taken to a whole new level with some fun yard games that get people moving and interacting. Put on some music, hang some white string lights and the atmosphere is instantly transformed for an evening garden party.

Gardening — Speaking of gardens… For those nurturers out there, tending to a garden and growing seedlings into flowers, plants or produce can be wonderfully therapeutic. It’s also a great way to spend time outdoors. Gardening is an activity that can be done at any age from toddler to senior — so grandparents and their own little seedlings can bond over some seed packets and fresh soil, and then reap the benefits as the garden and the relationship grow!

Walking, Hiking, Biking and More — Arizona has an abundance of trails, and not just up in the mountains. Many fabulous trails begin just minutes from the state’s many urban centers. From mostly flat terrain to more difficult switchbacks, seniors and their loved ones have plenty of choices when it comes to local trails.

Regardless of how retirees and their caregivers or loved ones spend their time outdoors this season, it’s important that they are prepared for outdoor activity. Protecting the skin with sunscreen, clothing (including hat and sunglasses not to mention proper shoes) and liberal application of sunscreen before and during outdoor activities are key. It’s also a good idea to bring plenty of water and some small healthy snacks just in case sometime starts feeling a little weary. Fellowship Square wishes its residents and their loved ones a safe and happy exploration of the great outdoors this season!

With Easter Sunday and Earth Day happening back-to-back this year, there are plenty of ways to celebrate the holiday — and the planet — this weekend. Fellowship Square offers fun and simple ways to honor both of these events. 

Grandparents are a big part of Easter celebrations for many families and there is no shortage of Easter Egg Hunts happening at various churches, malls, parks and more this Easter weekend. Many restaurants are also hosting special Easter brunch and dinner menus in honor of this day. Of course, there are also many dedicated Easter services occurring at places of worship so seniors and their loved ones can take time to pray and celebrate the real reason for the Easter celebration — honoring the momentous and miraculous resurrection of Jesus Christ. 

For those that prefer to celebrate at home, prayer can still be a large part of this day, in addition to delicious feasts and Easter egg hunts for the young ones in the family. Caregivers and loved ones that are planning events around Easter should keep seniors in mind for the level of activities as well as the number people involved. Some seniors prefer quieter, more subdued celebrations while others are open to a big bash!

In honor of Earth Day, there is plenty of room for volunteers that like to “dig in” and get their hands dirty at events like City of Phoenix Parks and Recreation project to restore Papago Park on Saturday, April 20 from 9:00 a.m. to noon. This is just one of the many projects that the Student Conservation Association hosts around the country for Earth Day. Volunteers can register via www.EventBrite.com, and they should wear appropriate hiking clothing and bring plenty of water. Project supplies and gloves will be provided. 

On this same date, from 10:00 a.m. to 3:00 p.m., the free Cave Creek Earth Day Festival held at Frontier Town features arts and crafts, live music and fun for the whole family — all in celebration of Earth Day! On Monday, April 22 the 10^th Annual Earth Day Phoenix Exhibitor Fair takes place from 10:30 a.m. to 2:00 p.m. at Cesar Chavez Plaza. Featuring organizations such as Keep AZ Beautiful, Trees Matter and the AZ Sustainability Alliance, the fair offers education on how to protect the planet and also features food trucks, activities and more. 

However, it doesn’t take joining a big effort or heading to a festival to do one’s part on Earth Day. Simply helping seniors tend to their own garden or picking up trash around a local neighborhood or park is a great way to honor Mother Nature on Earth Day — and any time of year. Whether recognizing the resurrection of Jesus Christ or the conservation of Mother Earth this Easter and Earth Day weekend, Fellowship Square wishes its residents and their loved ones a safe and happy celebration.

Giving life to a person in need by way of being an organ donor is one of the most amazing gifts a person can give before they leave this earth! April has been deemed National Donate Life Month (NDLM) by Donate Life America in an effort to raise awareness about the importance of becoming a donor and what people need to know to become a donor. Fellowship Square dives in to share some facts and recent research about becoming an organ, eye and tissue donor.

In 2003 Donate Life America and its partnering organizations established National Donate Life Month, and to date it incorporates a month of activities on local, regional and national levels to encourage people to register as organ, eye and tissue donors as well as to “celebrate those that have saved lives through the gift of donation.”

Currently, 114,000 men, women and children are awaiting organ transplants that could save their lives. Astoundingly, an additional person is added to that list every 10 minutes. With each organ, eye and tissue donation, up to eight lives can be saved. And the life-saving difference that donors are making is undeniable – last year 17,5000 donors brought life to recipients and their families, according to the Donate Life America website.

Many seniors may not consider becoming a donor as they feel their organs aren’t in the best shape to help save a life. But evidence is growing to debunk that myth. According to an article on PBS.com, the cutoff age for donors is increasing because these organs are still vital and able to make a difference in the live of people currently on the donor list. There are strict regulations on age in some cases; however, the article makes the case that even with age some organs are in great condition. In the article, Dr. Robert Steiner, the Co-Director of Transplant Nephrology at UC San Diego and Health and Medical Director of Lifesharing, stated: “When you measure kidney function in people in their 70s, some people have function as good as a 20-year-old. You just have to find these people.

Seniors shouldn’t count themselves out as being a donor, regardless of age or health condition because according to Donate Life America, medical condition at time of death is what will determine which organs and tissues can be donated. Further, the site encourages “people of all ages and medical histories” to consider themselves potential donors.

Seniors should feel free to ask talk to their family members, care givers and their physician and ask specific questions about becoming a donor. Fellowship Square encourages seniors to do what they feel is right when it comes to the topic of becoming a donor as it’s a very individual decision.  

For many years, the first Wednesday in April has been deemed National Walking Day, a day to bring awareness to the many health benefits of this low-impact exercise. However, this day, originally sponsored by the American Heart Association (AHA), has evolved into the Move More, Live More movement. Instead of just one day of the month, the entire month of April is now dedicated to celebrating physical activity and encouraging “all Americans to commit to being more active on a regular basis,” according to the American Heart Association website.

In article on www.LATimes.com, research revealed that walking is the number one workout around the world — with 70 percent of people naming walking as their “primary form of fitness.” And it’s no wonder. Walking is an ideal way for people at any age and of any fitness level to get fit. For seniors, walking is a great way to become more physically active; it requires nothing more than just a good pair of walking shoes; it’s very easy adjust pace and distance to each individual; and it can be done practically anytime, anywhere!

The American Heart Association suggests that walking at a “lively pace” for at least 150 minutes each week (which amounts to just more than 20 minutes per day), has incredible benefits including improved blood pressure, blood sugar and blood cholesterol levels; increased energy and stamina; improved mental and emotional well-being as well as memory; and reduced risk of specific diagnoses such as depression, dementia, heart disease, stroke, diabetes and even several types of cancer. Walking can also help people “think better, feel better and sleep better,” according to the AHA.

Walking can also help seniors strengthen their muscles and maintain bone mass, which is lost through age. Loss of bone mass can result in brittle bones and bone breakage and lead to osteoporosis. For those that suffer with circulation problems, walking is the solution! Poor circulation can lead to problems and pain associated with swelling and water retention. However, research supports that walking approximately 30 minutes a day can reduce blood pressure (along with swelling and water retention) in those with hypertension.

In addition to other benefits such as helping seniors lose weight and even leading to a longer life, walking can also lower seniors’ risk of Alzheimer’s. According to an article on the Arthritis Foundation website, researchers at the University of Virginia Health System found that men ages 71 to 93 that walked more than a quarter of a mile per day had “half the incidence of dementia and Alzheimer’s disease, compared to those who walked less.”

Seniors can easily add short walks into each day by simply walking around their neighborhood, taking the dog for a walk, parking further away when grocery shopping, taking an extra loop or two around a shopping center or walking to church, a nearby restaurant or a friend’s house instead of hopping in the car to drive a mile or so down the road. 

Before starting any new physical fitness plan, seniors should seek the advice and approval of their physicians. These experts know their patients’ state of health and medical history and therefore can suggest the best way for seniors to start a walking routine that best suits their specific needs.

With the new Tax Cuts and Jobs Act (TCJA), which was signed in 2017, many retirees and seniors may be questioning how this new law will impact their filing — and more importantly, their returns. With Tax Day rapidly approaching on April 15, Fellowship Square shares new information for filing in 2019 to help provide clarity for seniors as they prepare their taxes. 

A recent article on U.S. News and World Report, advises seniors to work with a professional to ensure they are aware of all the changes the new TCJA will have on their filing process and ultimately, their return. The story also shares information about some of the biggest changes to the TCJA that impacts retirees and seniors.

First, it’s important to know that the standard deduction has increased —by nearly twice the amount of years passed. Seniors age 65 and older can make an additional deduction of $1,600, which the article states can be “more valuable than itemized deductions.”

State and local tax deductions have changed as well and vary by state — so seniors should be aware of the changes made in the state in which they file taxes. For example, now income and property taxes are included a taxpayer’s state and local tax deduction, which is limited to $10,000. This can impact seniors living in states with high property taxes. 

A key change that can benefit seniors is that earned income can be placed into a Roth IRA to build tax-free savings. This is a good opportunity for retirees that have freelance jobs or are working as consultants. 

The new tax law takes into account caregivers, allowing specific deductions for those that are single and caring for a family member. It is advised that caregivers speak to their tax professional, as each person’s situation is unique. 

Another important portion of the TCJA for charitable seniors over the age of 70 and a half that need to take required minimum distributions is that they can donate these funds directly to charity. This can help mitigate income taxes on these required minimum distributions. The cap on the donation is $100,000. 

Tax brackets have also been adjusted and reduced for 2018, so seniors should be aware of this and know what bracket they fall within — the 15 percent bracket has been reduced to 12 percent, the 25 percent bracket is now 22 percent and the 28 percent bracket is now 24 percent. The article suggests seniors should “limit withdrawals from taxable sources to keep you from being pushed into a higher tax bracket.”

Fellowship reminds seniors and their caretakers that tax filings should not cause added stress. With the number of programs and professionals available, it’s important to use these resources to make tax time a smooth, easy and simple process for seniors.

March is recognized as National Kidney Month, and there is no better time to help seniors understand the risks and treatment for this disease. According to the National Kidney Foundation, kidney disease can develop at any age but people over the age of 60 more likely than not will develop the disease. Fellowship Square delves into more details about this disease and how it can be prevented.

The National Kidney Foundation (NKF) is leading the charge in the United States to raise awareness for this disease as well as advocate for prevention and treatment of kidney disease for the “hundreds of thousands of healthcare professionals, millions of patients and their families and tens of millions of Americans at risk.” In an article on the Foundation’s website, it states that research from John Hopkins University estimates that “more than 50 percent of seniors over the age of 75 are believed to have kidney disease.” Part of this is simply due to age — as people age, so do their kidneys and therefore kidney function is lost.

The NKF notes that more than 30 million Americans are living with chronic kidney disease and don’t even know it. Risk factors including age, family history of kidney failure, prolonged use of certain over-the-counter pain medications, high-blood pressure, diabetes and kidney stones. Because the disease develops slowly over time and with few symptoms, it can go undetected until it reaches advances stages. 

The first key to prevention, particularly for those at risk or with age as a factor, is detection so the NKF encourages people over the age of 6o to get screened for kidney disease, which can be done through a simple urine albumin test. Another way to test for kidney disease, and the best way to check kidney function, is through the Glomerular Filtration Rate, which tells how well the kidneys are working to remove waste from the blood. 

Unfortunately, kidney disease may not get the recognition it deserves until it’s too late, and problem kidneys can lead to severe conditions such as kidney failure, high blood pressure, nerve damage, cardiovascular disease, and even heart attack or stroke. The best way to prevent or prolong kidney failure is through smart lifestyle choices including eating right (a low-salt, low-fat diet is suggested as well as following the USDA Chose My Plate guidelines), maintaining proper weight, and exercising on a regular basis (at least 30 minutes most days). Those that smoke or use tobacco should seriously consider quitting, and limited alcohol intake is another good choice to help prevent kidney disease. 

Fellowship Square encourages seniors and their loved ones and caretakers to get tested for kidney disease. To learn more about prevention and maintenance for this disease, visit www.kidney.org.

On the last Tuesday of March every year, is March 26 this year, the American Diabetes Association Alert Day is held to encourage people to take the Type 2 Diabetes Risk Test and learn more about the risk of diabetes. According to the American Diabetes Association, one in three Americans is at risk for developing type 2 diabetes. Fellowship Square takes a closer look at this disease, its risks and how seniors can prevent it.

Type 2 diabetes is a serious disease that can lead to major health issues such as kidney disease, blindness and even result in the need for amputations. However, it is also a preventable disease, and, at the very least, its onset can be delayed with proper lifestyle choices.

While type 2 diabetes can be hereditary (people should check with family for medical history regarding this), it can also be a result of lifestyle habits including nutrition, weight, physical activity (or lack thereof), and sleep habits. This disease affects the way the body metabolizes sugar and in some cases the body either is resistance to insulin or it doesn’t produce enough to maintain glucose levels. 

Either way, the body’s blood sugar needs to be maintained and/or stabilized through specific lifestyle habits (such as eating well and getting enough exercise and rest) as well as medication and/or insulin therapy. Type 2 diabetes, which has also been called adult-onset diabetes, can develop slowly, according to the Mayo Clinic and symptoms include:

• Increased thirst


• Frequent urination


• Increased hunger


• Unintended weight loss

• Fatigue

•Blurred vision


• Slow-healing sores


• Frequent infections


• Areas of darkened skin, usually in the armpits and neck

As with many diseases, type 2 diabetes can be prevented by eating the right foods and taking care of the body. The Mayo Clinic suggests a diet low in fat and calories and high in fiber, including lots of fruits, vegetables and whole grains. It’s also suggested that between 30 and 60 minutes of moderate physical activity “on most days” of the week can keep type 2 diabetes at bay. 

Weight does play a role, so for those that are overweight, a five to 10 percent loss of body weight can reduce the risk. Being sedentary is also a risk factor, which can impact many seniors. Mayo Clinic suggests breaking up long periods of sitting by standing, moving and or walking every 30 minutes. While medication and treatment are options, Mayo Clinic advises that the lifestyle habits list above are “essential for preventing and managing” type 2 diabetes. Fellowship Square encourages seniors and residents to check with their doctors or take the Type 2 Diabetes Risk Test available on the American Diabetes Association website.

With the weather at its finest (after a few crazy storms all throughout the state!), it’s finally time to get outside and enjoy the very reason out-of-towners flock to the area this time of year! With so much going on this spring in the Valley of the Sun, family and loved ones can help seniors make the most of spring!

Honor the Emerald Isle

With St. Patrick’s Day rapidly approaching on Sunday, March 17, multiple restaurants around the valley are offering dining and drink specials for this “lucky” occasion that celebrates Irish culture. On Saturday, March 16, the St. Patrick’s Day Parade and Faire takes place throughout the streets of downtown Phoenix, starting at 3^rd Street and Sheridan at 10:00 a.m. and heading south. This year’s parade is set to include a variety of performers and entertainers, floats, marching bands, Irish dancers and bag pipers. Following the parade, the St. Patrick’s Day Faire is held at the Irish Cultural Center at Hance Park in Phoenix, with three stages dedicated to Irish music, stepdancing performances and bagpipers, food and beverage vendors, Irish crafts and merchandise, genealogy, Irish clubs, and a VIP “pub” featuring Arizona craft beers. 

Take a Hike

Literally! Arizona is home to some of the best hiking and biking trails ranging from easy to difficult, but all with incredible scenery along the way! Do a little research before hitting a trail with a senior to ensure it’s an appropriate skill level. It’s also important to pack plenty of water, a light snack, sunscreen and a hat and sunglasses. 

When Life Gives You Lemons…

Many residents’ citrus trees are blossoming and producing fruit in abundance right now… in other words — lemons are ripe for the picking! For seniors that love to bake, spend some time in the kitchen whipping up some lemon-blueberry muffins or even some limoncello to batch for gift giving in a few months. Armed with Pinterest and a tree full of lemons, there is no end to the citrusy delights that can be concocted!

Take a Dip

While the past few weeks’ cold front may have left many swimming pools a bit chilly yet, the temperatures are rising and before long, it’s going to be full-blown swimming weather! Swimming offers a multitude of health benefits for seniors (and people of all ages!), and it’s a great non-impact way to sneak in some exercise while having fun in a social atmosphere. So make a splash this spring!

There are endless ways to enjoy springtime in Arizona, and it’s really just about what the mood and the moment dictates. From listening to some live music during happy hour on one of the valley’s popular dining destination’s patios to taking an evening walk to catch a glorious sunset, Fellowship Square invites residents to really drink in this fabulous season. Happy Spring!

March is recognized as “Save Your Vision Month;” however ocular health is important not just on one day or one month, but all year round. Fellowship Square offers optometrist-approved tips for maintaining vision and eye health with age. 

Healthy Life, Healthy Eyes — A healthy lifestyle leads to a healthy body, including those all-important eyes! Good nutrition can help people maintain eyesight and good eye health as they age. This includes maintaining a diet rich in fruits and vegetables such as dark leafy greens (spinach and kale, for example). It is also believed that the omega-3 fatty acids found in salmon, tuna and halibut have components crucial for healthy eyes.

Protect those Peepers — To avoid eye injury, it’s essential to wear the proper protective eyewear, such as goggles or safety shields during sports or when doing activities or hobbies that could put the eyes at risk (working with chemicals or working in an area that might have excess dust or flying particles). To avoid eye damage from the sun’s UV rays, sunglasses are a must.

Don’t Smoke — The negative effects of smoking are nearly never ending, and that includes the damage smoking can have on ocular health. Smoking can increase the risk of macular degeneration that is natural with age, cataracts, nerve damage in the eye and even loss of vision.

Replace Contacts (and Their Cases) Regularly — It’s natural to clean eyeglasses when they get dirty or replace the lenses if they get scratched, but somehow “dirty” contacts can go undetected. It’s important to change them as directed (whether they are dailies, weeklies, monthlies, etc.) and cleanse them properly as well as cleanse and replace their cases on a regular basis to keep bacteria at bay.

Get Routine Check-ups — It’s important to maintain routine check-ups with professionals because they do so much more than just check the eyes for a proper prescription. If vision is getting a bit blurry, optometrists can check the entire eye and screen for other potential age-related vision issues and general ocular health. 

Fellowship Square reminds residents and a senior that anytime there is a change in vision, or any peculiar or new symptoms such as eye pain/pressure, tearing up, redness, blurriness, “halos” or double vision, or regular headaches, it’s a good idea to talk to an eye doctor about these changes as soon as possible. These could be early signals or red flags for more serious ocular conditions that are best managed when detected and treated at the onset. 

With a three-day weekend on the horizon, it’s not too late to plan a quick getaway with seniors. Arizona is home to a plethora of easy day-trips, overnighters and weekend stays that are ideal for any three-day getaway. Fellowship Square offers the following trip ideas and safety tips:

Plan Accordingly — While the idea of a spontaneous getaway is exciting for some, it can elicit feelings of anxiety or even fear for some seniors. When planning a trip, make sure that it’s appropriate for all parties involved and that everyone scheduled to attend is aware of what the trip entails. This is helpful for packing purposes (with the current cold wave lots of layers are recommended!) as well as scheduling day-to-day activities (such as rest or routine meal times). Many seniors that experience dementia or Alzheimer’s rely on the routine of a schedule to provide feelings of comfort and security, so it’s important for some to stay as close to the schedule they are used to — even when traveling. Aside from scheduling and packing, it’s a good idea to make sure the activities planned are appropriate for all ages and those traveling. For a road trip, bring a cooler in the car with water and snacks, and also pack a purse or backpack filled with similar items as well as any medicines any seniors traveling with the group may need at any given time while out and about.

Go Explore! — The valley is the perfect place to start for a day trip because it offers such a wide array of activities from one end of town to the other. A full day can be enjoyed in the East Valley at places such as Queen Creek Olive Mill, which offers daily tours throughout the course of each day, Cave Creek and Carefree, which can bring seniors right back to the days of Arizona’s Old West, or a visit to Fountain Hills to explore the shops and watch the fountain, which goes off every 15 minutes between 9:00 a.m. and 9:00 p.m. shooting water upwards of 300 feet into the air. The lush grounds surrounding the water make for an ideal picnic spot (weather permitting and as long as picnic-goers are bundled up!). For seniors that love to get outdoors and hike, there are countless local trails from the McDowell Sonoran Preserve and Papago Park to the White Tank Mountains.

Beyond the Day Trip — For those looking to get out of town, a short drive can reveal a number of the state’s hidden treasures such as Montezuma Castle National Monument, Meteor Crater Natural Landmark, and Winslow, Arizona where “standin’ on the corner” has become the reason worth stopping in this little town — not to mention a social media-worthy photo opportunity or at the very least a family selfie! Further north, Sedona’s red rocks and Flagstaff’s green forests (and currently, its white snow-capped mountains and streets) make for beautiful sightseeing and adventure like skiing or sledding with the grandkids or simply enjoying the view from inside a cozy cabin with a roaring blaze in the fireplace.

Enjoy the Journey — On any given three-day weekend, especially if the getaway is a spontaneous one, the focus should be on the journey itself. So slow down, take extra caution in traffic and just enjoy the ride! Each part of the trip from the journey to the destination can be a part of creating special memories for not only seniors but all family members and friends involved in three-day travel this weekend!

Fellowship Square wishes its residents, staff and caregivers a safe and happy three-day weekend — for those traveling around the city or around the state or those that are simply enjoying the downtime from the comfort of their own homes. 

February 14 has become the “loveliest” day of the year, and with each Valentine’s Day it seems like more and more hype surrounds this heart-centric holiday. While most seniors don’t require a fancy dinner or giant teddy bear to enjoy the day, Fellowship Square offers some simple and heartfelt ways to spread love to seniors this Valentine’s Day.

Give the Gift of Time — As seniors age, material items (the flowers and other traditional tokens generally given for Valentine’s Day) become less important (and often just end up collecting as clutter) and unnecessary. What seniors really enjoy is quality time spent with friends and loved ones. Even a short amount of time spent together with a senior can provide a long-lasting feeling of love — for everyone involved!

Share a Special Treat — Taking a trip to the local frozen yogurt shop, giving a homemade cupcake or making a senior’s favorite breakfast on Valentine’s Day can really brighten the spirits without a lot of cost or time involved.

Pray the Distance Away — Many family members can’t be together on special holidays like Valentine’s Day, but a call, FaceTime or Skype can make the distance melt away. Taking a few minutes to chat with a senior or even share a joint prayer over the phone or through video call can warm heart and soul.

Watch Romantic Movies — On a chilly Valentine’s Day, loved ones, friends and family can come together to enjoy a simple yet lovely that requires very little effort. Pop some popcorn, pull out some cozy blankets and have a romantic comedy-movie marathon!

Say “I Love You” — Take away the flowers, teddy bears, hearts, gifts and what is left is the real intention of Valentine’s Day: to express love to family and friends. While all those gifts and non-verbal expressions of love are wonderful, all it really takes to spread the love is to say it! Simply telling seniors how important they are and how much they mean to the family can truly be shining moment of any senior’s Valentine’s Day. After all, love is a powerful emotion. 

Fellowship Square reminds friends and loved ones that Valentine’s Day, or any holiday, doesn’t have to be a “big production.” A simple expression of love, family and togetherness will last beyond the gifts. 

It seems with each New Year, as people make their fitness resolutions, there are just as many new fitness fads to match the number of people that vow to make exercise a regular part of their to-do lists. But not all fitness trends are created equal… some make their way into the mainstream while others just fall by the wayside. Fellowship Square reveals some of the top fitness trends of 2019… and what didn’t make the cut.

Every fall, the American College of Sports Medicine unveils their latest top 10 list of fitness trends for the upcoming year. In 2019, their list, based on a survey, included the following:

1. Wearable Technology
2. Group Training
3. High Intensity Interval Training (HIIT)
4. Fitness Programming for Older Adults
5. Bodyweight Training
6. Employing Certified Fitness Professionals
7. Yoga
8. Personal Training
9. Functional Fitness Training
10. Exercise is Medicine

Not all of the trends apply to senior citizens, but it is interesting to note that fitness programming for older adults is near the top of the list. Seniors are continuing to focus on staying healthy and fit long into their golden years contributing to longer, healthier lives. 

While group training holding strong in the No. 2 spot, fitness trendsetters note that group training has evolved over the years from large “one size fits all” classes to “WOD”  — a buzz word in gyms today. A WOD is simply the “Workout of the Day” at some gyms, a guideline for individuals to follow through a workout at their own time and pace, or circuit style with a group versus all following a single instructor all at one time.

Yoga has gained more Western recognition in recent years; however, it has a centuries-old history that dates far beyond most fitness trends. However, specific practices such as hot yoga seem to have waned in popularity. For seniors, practicing in extreme temperatures may not be the best way to kick off a new fitness resolution anyway. And while wearable technology tops the list, it may not be a necessity for seniors depending on each individual. Some enjoy adding a technology element to their workouts to help track their progress or keep themselves accountable, while others may find it to be just another unnecessary step or new “tool” they have to learn how to use. 

Ultimately, there will always be trends that come and go, and there will always be tried and true exercises that may not make the “trends” lists year after year but that offer steady, effective results — such as strength training, walking/running, swimming and more. Regardless of the trends, it’s important for seniors to find workouts that they enjoy, that work for them and that they can return to time and again to get the results they are after. Fellowship Square invites seniors to give some new fitness trends a try, and see what works for them in 2019! 

While a huge portion of the population, nearly 40 percent according to the Washington Post, makes New Year’s resolutions, many struggle with actually keeping them. Motivation is a huge factor in setting and achieving goals. Fellowship Square offers tips to help seniors get motivated to achieve their goals in 2019.

Set a Goal | The first step towards achieving a goal is, of course, setting it. That in itself can sometimes prove tricky so it’s best to create a definitive goal. For example, if a senior wants to spend more time with family in the New Year, he should set specific times and dates for when he can get together with them. Having a clear outline of how to achieve a goal is helpful in motivating one’s self. 

Make a Challenge | Seniors should select a goal they want to achieve and then go about it with gusto… especially at the get-go. The Washington Post revealed that a recent University of Chicago study found that those given a challenging short-term goal (with a reward) were more likely to stick with it than those who were not challenged with an intense immediate goal. So, keeping all health concerns or any limitations in mind, seniors should not be afraid to kick their goal-achieving plan off strong!

Make the Goal Known | Motivation can be found in simply telling others about the goal. If a goal to say lose 20 pounds is known to friends and family, it’s likely that they’ll ask about how it’s going — and that will motivate the goal-setter to want to achieve it. Telling someone about a goal assigns it a certain amount of accountability, which is a great motivator!

Be Accountable | For many people, being accountable is a great way to achieve a goal. (Think about the weigh-in concept that has made Weight Watchers so successful for many people wanting to slim down, for example). Whether it’s making a planning calendar and adding goal-accomplishing “appointments” to it or being accountable to a friend or family member that has a similar goal, accountability can go a long way in getting and staying motivated. 

Reward Accomplishments, Big and Small | Setting big goals can sometimes seem overwhelming, but breaking them down into mini goals with rewards along the way can help provide the motivation to keep seniors going. Rewards should not be counterproductive towards the goal (for example, it doesn't make sense to award weight loss or fitness achievements with a cupcake), but instead offer the goal-setter something she enjoys without it setting her back from her initial goal.

It’s also important to note that the beginning of a new year has no bearing on whether a resolution will be successful or not. If seniors have a goal they want to accomplish, it doesn’t have to be assigned as a New Year’s resolution, which can sometimes add unnecessary pressure. It’s great to have goals and do one’s best to be their best self — not just at the beginning of a new year, but all year round! 

With every New Year millions of Americans, including seniors, resolve to get back in shape or lose a few pounds. Though many people’s resolutions may have already gone by the wayside, even though it’s not yet even the end of January, Fellowship Square believes that getting and staying fit is important all year round. For its active seniors that want to get back in shape, Fellowship Square offers the following tips:

Check with a Doctor — For people of any age and health condition, it’s important to check with a doctor before starting a new health or fitness routine. One’s own doctor knows the specifics of his or her health status and can advise on what type of exercise routines and nutrition plan would best suit him or her.

Recruit a Friend — As Mom used to say, “safety in numbers!” This is true at any age, but important for seniors that may be taking a walk around the neighborhood, for example, or exercising early in the morning or late at night. A friend and fitness buddy can make exercising more fun, but having another person around to either spot one another at the gym or call 911 in case of emergency really gives a sense of safety and security for seniors. Bonus: having an accountability partner that shares similar fitness and health goals can help both parties achieve their resolutions and keep them going strong through January… and all year long!

Dress for the Part — From jogging to swimming, seniors that are exercising in any format should have the proper gear. Specific shoes for any given sport are very important to protect both foot and ankle injuries, and swimmers might benefit from earplugs, goggles and proper swimwear. Outside activity warrants the use of SPF – even in the winter – to protect the skin.

Don’t Overdo It — While challenging oneself is an integral part in making both a physical and mental change for the better, seniors that are just starting a new exercise routine should ease into it. This means setting a realistic schedule for the number of days and amount of time seniors will exercise each week as well as the types of exercise they are doing. 

Think Outside the Gym — For those that aren’t gym-goers, there are so many other activities that get the heart pumping and also don’t require the use of a treadmill! Heading to the park with the grandkids for a game of tag, shooting some hoops, taking a hike with friends or riding bikes around the neighborhood are all great ways to get some exercise as well as social interaction.

Eat Up, Drink Up, Warm Up… and Cool Down — Just as important as working out is what happens before and after. That includes drinking plenty of water and fueling the body with the proper nutrition to provide workout endurance (such as a banana and a piece of whole grain toast with almond butter prior to a workout and a salad with lean protein afterwards). It’s also ideal to spend about three to five minutes stretching the muscles to get warmed up for the workout and then that same amount of time stretched afterwards to help the muscles more quickly recover from the workout.

Fellowship Square understands the importance of fitness in the health and wellbeing of its residents, which is why fitness has such an emphasis at all the of the Fellowship Square campuses. Working out isn’t just essential, it can be so much fun, too!

January marks Glaucoma Awareness Month, a time dedicated to helping people understand more about the disease, who it impacts and how to prevent it. Fellowship Square shares tips for seniors on how to maintain eye health.

According to the Mayo Clinic, glaucoma is a “group of eye conditions that damage the optic nerve, the health of which is vital for good vision.” The damage is a result of extremely high pressure in the eye that is beyond normal range. It’s important that seniors understand the risks of glaucoma — because although it can occur at any age, it is the leading cause of blindness in people over age 60. Vision loss as a result of glaucoma cannot be recovered and once diagnosed will require ongoing treatment for perpetuity. However, the Mayo Clinic states that if detected early enough, “vision loss can be slowed or prevented” — so routine eye exams are essential.

It’s also important for seniors to know that at the onset glaucoma doesn’t typically have symptoms such as pain that might encourage one to go get a check up. However, in various stages of the disease, and specific variations of it, symptoms are as follows:

In the case of open-angle glaucoma, which is one of the most common forms of the illness, one might notice patchy blind spots in the peripheral or central vision and typically in both eyes. In the advanced stages of this type of glaucoma, tunnel vision is a common symptom.

When it comes to acute angle-closure glaucoma, there are many “red flags,” such as severe headaches, eye pain, nausea and/or vomiting, blurred visions, “halos” around lights and eye redness. 

Early detection is key so routine eye appointments are crucial. Seniors that experience any symptoms mentioned, or other abnormal feelings in their eyes/head should pay close attention and make an appointment right away with their eye care provider. For those that experience the severe headaches, eye pain or blurred visions side effects of acute angle-closure glaucoma, the Mayo Clinic advises going to the emergency room. 

It’s a brand new year! For many people, that means it’s time to make those New Year’s resolutions. Forbes estimates approximately 40 percent of Americans make resolutions at the start of a new year. However, the amount of people that keep those resolutions is alarmingly slim — a study out of the University of Scranton suggests only 8 percent of people who make resolutions actually achieve them! Fellowship Square offers seniors tips for making and keeping their resolutions this year.

Be Specific | When creating goals for a new year (or any time — as it turns out, there is no evidence that making resolutions at the start of a new year will ensure people will stick to them!), really drill down the goal. For example, instead of saying “I will stick to a budget,” seniors should set a specific monthly amount they need to stay within. For those that wish to slim down or eat more healthfully, determining an exercise schedule and a specific nutrition plan can be helpful towards making and accomplishing those specific goals.

Be Realistic | It’s also important to be realistic about the goals that are being set. Before resolving to eat right, quit smoking or drinking, or stay on a super-strict budget, resolution-makers should truly consider their reasoning for why they want to accomplish these things and also how they plan to do it. While it’s fantastic to reach for the stars in regards to self-improvement, seniors should also set realistic goals for what they can accomplish — taking into account the time they have to dedicate each day to these goals or any health concerns or limitations.

Make a Plan | Much like writing out those specific goals, it’s important for seniors to plan out how they are going to meet and exceed their resolutions. Going back to those specific goals — if the budget goal is to stick within a certain amount each month, seniors can jot out how available funds need to be divvied up for bills, necessities, savings and even “fun money.” For those wanting to lose weight or eat more healthfully could plan to join a gym or schedule in time for exercise three to five days a week, and then create a weekly meal plan to follow. It’s also a good idea for seniors to break down large goals into mini goals to prevent feeling overwhelmed.

Be Accountable | Accountability is an important part of achieving any goal. Whether using the help of an app or a “partner in crime” with similar resolutions, being accountable to something can help seniors achieve their goals. Meeting a neighbor or friend for a walk, exercise class or game of tennis gives both parties someone to be accountable to. Plus, having a buddy that shares a common goal makes achieving it together more fun! It can also be helpful to post the goal in plain view – on a vanity or dresser mirror or the refrigerator, for example, to keep seniors accountable each day.

Fellowship Square wishes its residents, caretakers and family a very Happy New Year! 

Ringing in another year is an exciting and celebratory time for many — seniors included! However, due to age or illness, they may have some limitations that revelers should be aware of when planning celebrations that include seniors. Fellowship Square offers the following tips to ensure a safe, fun and happy New Year!

Host a Family-Friendly “Noon Year’s Eve” Party | Instead of fighting the crowds at a big street festival or party, host one! This ensures the host can control the elements like activities such as having a “selfie station” with New Year’s hats, glasses and accessories and games (such as bingo, matching games, charades-style games or even musical chairs) that “kids” young and old can enjoy together. Rather than having to wait until midnight for the “ball to drop,” consider hosting a “Noon Year’s Eve” countdown for seniors and little ones alike to get in on the fun without having to bust any bedtimes! Don't forget a “toast” - whether it be champagne, sparkling cider, or just plain old soda water in a fancy glass for cheers-ing.

Make Resolutions | While getting together with family, friends and neighbors, seniors can challenge and motivate one another to make resolutions for 2019. The great thing about making them together is seniors can then have the accountability of one another to stick to their goals throughout the year.

Mind the Noise | For some seniors, fireworks, poppers and other noisemakers can be surprising or even frightening. Keep that in mind when planning to attend events or even the props that are purchased when hosting a party. There are plenty of “silent” ways to celebrate without noisemakers — such as confetti or a “balloon drop.” 

Theme Parties  | Regardless of the time of day the New Year’s Eve (or Noon Year’s Eve) bash is planned, it can be as elegant or as relaxed as the host decides. For active seniors, a consider yard games such as badminton, ping pong or corn hole; for those that like to shake their groove thing, a dance party is in order; or for senior foodies, a sit-down dinner would be most appreciated. The host could even have a theme party where guests are invited to come in “costume” — such as a masquerade ball, roaring ‘40s or even a “famous-couples” theme.

There are endless ways to celebrate the end of one year and the beginning of the next. Loved ones and caregivers know “their” seniors best, so they can determine the right type of celebration. Fellowship Square wishes their residents, caregivers and loved ones a very safe and Happy New Year!

Admittedly enjoying extra sweet and treats is one of the most fun parts of the holidays. However, at any age, deterring too far from any nutrition plan can result in bloating, feeling sluggish, digestive and stomach issues and more. While the caregivers at Fellowship Square are all In favor of indulging a bit in festive feasting during the season, they offer tips to help keep seniors’ nutrition on track, for the most part!

Moderation, Moderation, Moderation — Just as location is super-important in real estate, moderation is key in nutrition. The great thing about moderation is it allows wiggle room for those holiday must-haves. Just as long as seniors are sticking to their nutrition plan 95 percent of the time, there’s no harm in a little indulgence in the name of holiday spirit!

Maintain Routine Exercise — Exercise has endless benefits for body, mind and spirit — including battling the winter blues! Maintaining a regular exercise routine throughout the holidays can help combat any extra indulgences and also fend off seasonal stress. (Win-win!)

Plan Ahead — Before a festive feast or spirited soiree, it’s a good idea to have a little something to eat so that seniors don’t arrive over-hungry and more likely to over-eat and stray from their typical eating habits. If a senior has a special diet that requires they avoid certain foods, they can offer to bring a dish to share that is on their approved food list — that way they know there is something they can enjoy — guilt free.

Sip into the Season — Broths and soups are typically healthy and wonderful for warming the soul and the filling the stomach! (Grandma’s chicken soup didn’t become synonymous with curing the common cold for nothing!) Keeping healthy soups and broths on-hand as well as hot tea can be instrumental in fending off holiday weight gain.

Pick and Choose — It’s totally okay to enjoy something indulgent, sweet or even “off plan,” but the key is choosing a few item. Selecting a few favorites from a holiday dessert table or indulging in a favorite side dish or main entrée that is typically enjoyed only during the season can keep seniors from feeling deprived without veering too far from their typical eating habits.

Throughout the season, Fellowship Square hopes that everyone can “indulge” in more than just holiday treats and really take in the most joyous parts of the holidays. Being with loved ones, sharing a prayer and honoring the true spirit of the season are all part of what make Christmas time so special. 

As another year comes to a close and people begin to welcome in 2019, there is no better time to think about de-cluttering, making a change in a senior’s living situation (such as down-sizing or moving into an assisted living facility) or setting goals for a New Year. Fellowship Square offers tips for seniors and their caregivers for a smooth transition.

Reducing Clutter — Research about the affect of clutter has been done at multiple major universities from Princeton to UCLA — and the results are astonishing in regards to how clutter negatively impacts the brain. It can actually have the same result on the brain as physical pain, can cause stress and inhibit creative thinking. Seniors and caregivers should keep this in mind when beginning the arduous process of de-cluttering one’s home. When caregivers are helping seniors and loved ones de-clutter their spaces, it’s important to recognize and be respectful of the sentimental attachment they may have to many items.

Passing Down Memorabilia — For those specific instances, passing down a treasured item to a loved one or family member can serve as a solution that rids the senior’s space of too much “stuff” but can also provide an important sentimental item for a loved one or family member. Reminding the senior that a specific item is being “kept in the family” can also bring them peace of mind during the sometimes-difficult emotional process of de-cluttering or downsizing.

Considering a Change in Residence — With aging seniors dealing with illnesses that limit their independence or diagnoses such as dementia or Alzheimer’s that might require a caretaker or assistance, moving from a larger or individual space to an assisted living facility can cause a wide range of emotions from fear to anger and sadness. As caretakers and loved ones broach the topic of downsizing or moving into a facility, they should be mindful of the senior’s feelings and understand that it might take some time for the senior to “come around” to the idea. It can be helpful for caretakers to let the senior know that his or her health and comfort are of the utmost importance.  

Setting New Year Goals — A New Year is a perfect time to gain new perspective on making a life change, whether it be moving, downsizing, de-cluttering, starting a new (doctor-approved) diet and exercise routine or other positive goals. Fellowship Square invites loved ones and caretakers to encourage the seniors in their lives to continue to set new goals for themselves in the New Year. This can help give the senior a newfound sense of purpose and motivation and give them something to look forward to in 2019.

As 2018 comes to a close and a New Year begins, Fellowship Square offers its well wishes to its residents, caretakers and their loved ones. Being an active part of seniors lives as they age can sometimes prove challenging, but the benefits of that bond outweigh the difficult moments. 

Caregivers and family members that assist with seniors whether they are in assisted living or still on their own are such important people in the seniors’ lives. They provide nurturing, love and all the things that help ease the lives’ of ailing seniors. During the holidays, they can also be instrumental in making sure that the seniors in their lives are enjoying this festive season. Fellowship Square offers tips for caregivers and loved ones to help bring the spirit of the season to seniors!

Deck the Halls | A quick spirited sprucing up of a senior’s home can make them feel festive all season long. A wreath for the door, some scented pinecones in a decorative dish for the table or even a little Christmas tree can go a long way towards lifting the spirits of a senior this season.

Bring the Celebration to Them | Many seniors that suffer with dementia and Alzheimer’s Disease may experience stress and confusion during the holidays, especially if it requires them to leave their familiar surroundings. Instead of taking them from their element, bring the merriment to them! It’s always fun for seniors in a community such as Fellowship Square to receive visitors, especially if they are bringing with them Christmas cheer!

Settle in for a Long Winter’s Nap | Instead of having seniors ensure the hustle and bustle of large holiday gatherings and activities around town, focus these celebrations on simple get-togethers. For example, have a “night in” — pop some corn, heat up some hot cocoa and watch Christmas movies — old and new — together. This is a great way to bridge the gap between generations as well. 

Attend Christmas Mass | There is something so spiritual and moving about a midnight mass or a specially dedication Christmas service. If the senior is up for it, try to make this a priority this season. Especially during the holidays, when the stress of the season may weigh heavy on seniors or remind them of loved ones who have passed, the word of the Lord is ever strengthening and comforting. If the senior prefers to worship at home, pray together before a special Christmas feast or spend some time reading scripture together that speaks to the season. 

Share the Love |  Remembering the true reason for the season may be the simplest way to spread cheer to seniors this holiday. Reminding seniors what an important role they play — and simply saying “I love you,” — is certain to make a senior’s holiday merry and bright! 

Tis the season! The month of December brings the joy of the holidays — celebrations, time with family and friends, gift giving and merriment. While the holidays are supposed to be happy times, sometimes can seniors can have trouble finding their place in the celebrations. Fellowships Square offers ideas for special ways seniors can contribute to the season.

Time-honored Traditions — Many holidays are based upon traditions that have been passed down from generation to generation. Seniors are an important part of this rite of passage, and can share with their family members how and why certain traditions were started and continued on through the years.

Homemade Crafts — Everyone has their skill, and seniors are known to have some of the most unique talents when it comes to arts and crafts. From handmade stockings and ornaments to wooden painted signs or hand-carved items, seniors can rest assured that a handmade gift will be forever cherished this season.

In the Kitchen — There’s a reason grandma’s (handwritten) recipes are passed down year after year, and her special dishes are always the star of the holiday feast. There’s just something about the way food was made generations ago that make it so wholesome, comforting and crave-worthy to this day. There’s also great joy found in the kitchen — with family and friends working together to prepare a delicious feasts. Family members and caretakers can include seniors in the preparation of holiday feasts, allowing the seasons to lead the way when it comes to age-old recipes.

Participating a Sing-Along — From singing along with the church choir to going door-to-door singing Christmas carols for neighbors, seniors can be a special part of this fun and joyous Christmas pastime. This is a wonderful activity for multi-generational families — since some of the classics have easy chorus lyrics that just about everything from age 2 to 92 can remember!

Leading the Prayer — As family and friends gather around the holiday table to share a meal, guests can look to the seniors and patriarchs of the family to lead the pre-feast prayer. This is a simple yet important part of any celebration of Christmas that seniors can share.

Regardless of how the season is spent, Fellowship Square invites seniors to engage with friends, family and neighbors to make the most of the season. Everyone, seniors included, have a special role in holiday festivities and can lend to the joy every celebration. 

Now that Thanksgiving has passed and December is around the corner, many people start focusing on the next big holidays during the last month of the year —Christmas. While this date is intended to be about the celebration of the birth of Christ, oftentimes, the hustle bustle of parties, shopping and feasting redirects the focus. However, Fellowship Square offers tips to maintain the reason for the season and celebrating Jesus all month long.

Decorate | Instead of putting out commercial Christmas decorations, consider a classic and traditional nativity set. According to Smitsonianmag.com, St. Francis of Assisi staged the first nativity set in 1223. The manger with hay was originally set up in a cave in Grecio, an Italian village, using live animals. Villagers were invited to view the scene and St. Francis spoke about the story of Jesus’ birth. To date, the scenes represent the worship of Jesus Christ at Christmas time versus secular commercialism.

Donate | Generosity is important year round, but those in the position to give can truly make a magical Christmas for those less fortunate. Consider donating supplies (such as blankets, socks, water bottles, etc.) or time to a homeless shelter. Or pick up a tag from one of the Salvation Army’s Christmas Angel trees at locations around the valley and give a gift to a child that may only receive that one present this year.

Pray | The power of prayer is not solely a religious practice and it has no bearing on politics, so it’s a wonderful way to unite people throughout the season. It’s also a wonderful way to bring Jesus back to the forefront of the holiday month. Gather with friends and loved ones to pray for one another in the name of Jesus.

Celebrate | On Christmas Day, consider a birthday cake in lieu of pumpkin pie or sticky toffee pudding, and sing to Jesus for his birthday! After all, it is all thanks to Jesus why Christmas continues to be a worldwide tradition and celebration and unites people, families and loved ones across the globe on December 25.

Fellowship Square encourages residents, caretakers and everyone to relish the season and celebrate Jesus throughout the month of December, and especially on Christmas Day. Happy Holidays! 

November is all about being thankful and showing gratitude. Expressing appreciation for seniors (and all loved ones) doesn’t have to be limited to Thanksgiving Day. Why not spread the love all month long — or better yet, year round! Sometimes seniors don’t get the appreciation they deserve, so Fellowship Square is sharing simple ways that loved ones can show elders their “attitude of gratitude.”

Give the Gift of Time — For seniors that are confined to a hospital or that are don’t get out and about as much as they used to, time can pass slowly. Simply spending time with them is a wonderful way to show gratitude and this can also help reduce seniors’ feelings of loneliness or sadness.

Express Body Language — Listening intently and making eye contact while elders are speaking are easy ways to show gratitude without even saying a word! These two non-verbal cues show appreciation while letting the senior know that the listener is fully engaged in their story and the conversation.

Ask About the Past — Paying close attention is easier when the senior has center stage to talk about something significant. While some dementia sufferers can’t recall recent memories as well as they used to, their memories of the past are often quite vivid. Caretakers and loved ones should gauge seniors’ abilities to share past memories… but if they seem to recall the past with ease and fondness, then feel free to move full steam ahead with encouraging them to share away!

Offer to Help — Providing a “service” to elders such as washing their car, filling up their gas tank, raking their leaves or taking out the trash might not be a “big deal” to the caregiver or loved one doing the chore or errand, but the gesture can have a lasting feel-good impact on seniors. For those that have trouble getting around or who have chronic physical pain that limits their mobility, these chores can seem insurmountable. So taking on these tasks (without being asked!) is a great way to help a senior while making them feel extra loved, too.

Say “Thank You” — And be specific. For an adult child showing their parent (the senior) some appreciation, he or she could thank the parent for always being so patient as they struggled through homework, or for all times they watched the grandkids, for example. Those two little words can go such as long way in helping show gratitude to a senior. For a non-verbal “thank you,” caretakers can include “gratitude cards” as placeholders at the Thanksgiving table or send a handwritten card that gives thanks.

The best part about having gratitude and showing it to, and for, others is that it is a feel-good scenario for both parties. So don’t hold back! This season, adopt an attitude of gratitude and be “thankful” for the positive effects that being appreciative have on everyone!

November 11th is an important day of recognition for those who have served in the U.S. military, which many seniors and residents of Fellowship Square have done. There are many ways that caretakers and loved ones can show appreciation for the veterans in their lives on this day and ways to honor the day together. Fellowship Square offers the following ideas.

Give Thanks | A simple “thank you for your service” can mean so much to a veteran. Sending a card to express these sentiments as well. Meaningful handmade cards from grandchildren are always received a smile. 

Rock a Poppy | The American Legion Auxiliary distributes red crepe paper poppies around the country on Veterans Day, but those wishing to pay homage can also make their own. Family members can get little ones involved in making their own version of the American Legion’s famed red poppy and giving them out to veterans and residents of a senior living community or nursing home. 

Attend a Community Parade | For seniors that like to get out and about, Veterans Day activities and parades are typically abundant across the country November 11th or the weekend prior/after. Check local event listings and be sure to plan ahead when attending a parade — including arriving early to get a good spot (where the veteran senior can sit) and accounting for the fact that parking far away and lots of walking may be involved. Allow the senior rest breaks or another mode of transportation (such as a wheelchair or mobility scooter) if needed. 

Plant Flags | Many community organizations or neighborhoods plant flags at cemeteries as a way to honor and remember veterans that have passed. Volunteering to help is a great way to spend the day with the veteran loved one as well as honor others.

Treat The Veteran to a Special Meal | Whether making a favorite homemade dish or enjoying dining out together (bonus: many restaurants offer veterans’ discounts year-round and may even offer a free meal for veterans on or around November 11th), spending time over a meal with a veteran is a simple yet heartfelt way to honor this holiday.

Last but not least it’s important to remember veterans on November 11th, but it’s also important to honor them all year round. Those who served put their life on the line for the safety and protection of the country — and many paid the ultimate sacrifice. For their service and dedication, Fellowship Square sends a sincere “thank you” to all veterans. 

Throughout the holiday season there is much cause for merriment, with celebrations and gatherings with friends and loved ones. However, many seniors and elderly people that don’t have family or friends nearby could end up feeling alone during a time that is supposed to feel joyous. Especially during these times, it’s important for seniors to remember — or their caregivers to help remind them — that they are never alone with the Lord by their side.

Feeling “alone” can lead to other emotions such as fear, sadness and anxiety. It’s important not to let those feelings become overwhelming for seniors. Turning to the Lord during times of feeling alone can turn those emotions around — as there is no power greater than His love. When seniors are feeling alone, attending a service at church is a wonderful way to instantly feel surrounded not only by God’s love but also by others who serve Him. Through the community of the church, there is comfort and also new connections and friends to be made.

Attending bible study or prayer circle is another great way to replace those feelings of aloneness with the warm and comforting love of the Lord. For those living in faith-based assisted living or retirement communities, such as Fellowship Square, there are generally options right on campus for seniors to become connected (or reconnected) with the Lord without even having to go very far. Many even have a church or chapel onsite for residents to attend service.

Reading scripture/the bible to oneself is another positive way for seniors to feel the power of the Lord and be reminded that he is always with his believers. For those that need some extra reminders that God is near, and therefore they are not alone, these versus can be shared:

• “I am with you always, even to the end of the age.” — Matthew 28:20

• “‘For the mountains shall depart and the hills be removed, but My kindness shall not depart from you, nor shall My covenant of peace be removed,’ says the Lord”  — Isaiah 54:10

• “Be strong and of good courage … for the Lord your God, He is the One who goes with you. He will not leave you nor forsake you” — Deuteronomy 31:6

Finally, the power of prayer should never be underestimated. Whether in a formal setting such as church, bible study or a prayer circle, hand in hand with another loved one or simply at home by one’s self, there is always time for prayer. Praying for guidance, comfort, solace, or anything else one needs is a great way to feel connected to the Lord, and instantly less alone.

With fall and winter seasons come cool weather and holiday festivities with friends and loved ones, but also the dreaded flu season. While people of any age are susceptible, its important that seniors that may have fragile immune systems do their best to stave off colds. Luckily, there are some easy tips to staying healthy through flu season. Fellowship Square offers the following tips:

Wash Hands — From toddlers to senior citizens and every age in between, everyone can benefit from washing their hands often, which seems to be one of the biggest keys in fending off the flu. Important times to remember are before eating, after using the restroom and any time the senior has had contact with other people or animals. (*Tip: Scrubbing with soap for at least 20 seconds is recommended.)

Stay Hydrated — Good old H2O is like the fountain of youth! It does so much good for the entire body, flushing the system and also helping moisten nasal passages so they can trap germs before they travel into the body and cause sickness.

Keep (or Get!) Active — Regular exercise has been shown to reduce risk of getting a cold by a whopping 33 percent! Moderate sweat sessions are enough to boost the immune system. 

Eat Right — Proper nutrition is essential for healthy bodies of all ages. Getting the proper nutrients, vitamins and antioxidants through food like fruit and vegetables is the most natural way to fuel the body and protect it against bacteria and viruses.

Get Some Shut Eye — Much like eating right, getting sufficient rest is instrumental in staying healthy. Not only does proper rest reduce stress levels, it repairs the body and builds a strong immune system — all good things for flu season and year round!

Check-in with the Doc — Elderly people should see their physician regularly and follow “doctors’ orders” if they recommend a flu vaccine. Seniors should find a caregiver that they trust so that they feel comfortable following their health advice. 

Fellowship Square encourages loved ones and their caretakers (who are also susceptible to cold and flu season) to do all they can to prepare for flu season so they can prevent illness. After all, tis the season NOT to get the flu!

Many recognize October as National Depression Awareness Month, and Fellowship Square feels that depression should be recognized all year round. Diagnosis impacts many seniors, and it's important to recognize the signs so loved ones and caretakers can get the seniors in their lives the help they need. 

While occasional sadness can occur in seniors, depression is not (and should not be) a normal part of aging. However, according to the World Health Organization, depression in seniors is both “underdiagnosed and undertreated in primary care settings.” This is due to the fact that symptoms can often occur with some problems and are therefore overlooked, according to the organization.

For loved ones and caregivers, it’s important to note that the symptoms of depression in the elderly may not show up as tears or lethargy, according to the New York Presbyterian’s Health Matters website. For example, a senior that is depressed may not express feelings of sadness but instead suffer from a lack of energy (which can often be misconstrued as simply a part of aging and, therefore, not properly diagnosed and/or treated).

Symptoms may be subtler, such as losing interest in activities they once enjoyed and shying away from social interaction and physical activity. According to the article, this can then result in loss of function. Another symptom can be a loss of concentration, which can also be misdiagnosed as dementia.

The good news is that once depression in seniors is diagnosed, and a treatment plan is put into motion, cognitive abilities return. Whether medication, therapy or another form of treatment, all can be as effective for seniors as they are in younger people — so age is not a factor in benefiting from treatment.

Fellowship Square encourages caretakers, loved ones, and friends to pay close attention to the elderly people in their lives and take note if they think depression may be an issue. While expressing concern to the senior in question may be met with initial confusion or denial, it’s a conversation worth starting — for the health and well-being of the elderly loved one.  

For seniors that have lost their significant other, or who sometimes experiences feelings of sadness as they age, a small ray of light can make all their difference in their day. Caretakers and loved ones may sometimes struggle with how they can help the seniors in their lives feel happy. So with that in mind, Fellowship Square offers small, simple gestures that can result in big smiles — for seniors and loved ones alike.

Send a Card — If distance keeps the senior and loved one apart, all it takes is a stamp and few special words written in a card to bring some cheer! Seniors may not often get traditional “snail mail” anymore, so receiving unexpected sentiments in their mailbox is bound to brighten their day.

Bring Flowers — To help bring some cheer to the senior’s living quarters, a bouquet of fresh flowers does it every time! Whether large or small, colorful or monochromatic, a bouquet of flowers is rarely met with anything but a smile. 

Take them to Church — Prayer is an important part of many seniors’ lives and sharing in that with them is sure to spread instant joy. Whether the caretaker or loved one takes them to mass or service, sits with them to reach scripture or enjoys a bible study alongside the senior, prayer is such a powerful force in bringing peace and happiness to all that practice. 

Enjoy a Day of Pampering — A day of relaxation at a spa or spend getting hair and nails done together can be a great way for seniors and loved ones to bond while also indulging in some much-deserved “pampering.” Many seniors remember fondly the days of getting dressed up and primping for special occasions. But even if there is not a special occasion on the horizon, the day of pampering itself can be the occasion! Don’t forget to snap some pictures of the “afters.”

Spending Time with Them — Such a simple gift is time, but it is oh-so precious in today’s busy world. Making time to spend with seniors — even if it that time is simply spent helping them freshen up their home, doing their laundry, sitting with them and reading, playing cards or doing a puzzle — can mean the world and really bring joy to seniors. 

There are so many simple ways to bring joy to a senior’s live. The best part is, spreading that joy to others often comes with a bonus of bringing joy to one’s self in return. Fellowship Square reminds caretakers and loved ones that no gesture is too small, and each and every one is greatly appreciated by residents.

It’s already October and it seems that holidays these days are just as much about decorating beforehand than the actual event… but it sure is fun! In light of the upcoming fall holidays, including Halloween this month, Fellowship Square shares fun ways caretakers and loved ones can help seniors celebrate this spooky holiday.

Decorate Together — For crafty ones, creating a beautiful fall wreath, a fall floral table centerpiece or fun “ghost” and pumpkin Halloween-themed cut-outs, putting up décor in a senior’s room can help them get in the spirit of the season. For those that prefer to skip “craft hour,” window clings from the dollar store or places such as Target are inexpensive, provide a quick way to liven up a senior’s home, and are easy to apply and remove once the season is over.  

Show Off the Kids — What grandparent doesn’t find joy in a visit from their little grandchildren? And seeing them in costume is even better! Families with children can make the most of “bringing Halloween to their senior loved ones” to avoid any anxiety or stress the actual event of October 31 might cause for elderly people or those suffering with dementia or Alzheimer’s Disease. Allow children to come in costume and show off their character’s personalities for their grandparent!

Bake Together — After carving a pumpkin (another fun activity that can involve seniors, children and everyone in between), enjoy traditions such as roasting sunflower seeds, or baking items that evoke the fall season such as apple or pumpkin pie, cinnamon bread or snickerdoodle cookies. Spending time with loved ones in the kitchen is a great way to bond while creating a delicious treat to devour afterwards!

Attend a Parade or Festival — For seniors that still enjoy the reverie of parades, events or festivals surround holidays, make it a family affair and take the loved ones to a community Halloween celebration, block party or “Trunk or Treat” bash at a local church. Or, if seeing all the neighborhood kids in their costumes bring a smile to that senior’s, be sure to light up the house, then, sit in the drive with a big bowl of candy and just wait for the kids to come a knockin’.

Plan a Spooky (or Not-So Spooky) Movie Night — Halloween doesn’t have to be a big production. If the senior prefers quiet activities, a “spooky” movie night complete with Halloween treats can be just the thing! This is a perfect time to serve up those roasted pumpkin seeds along with some buttered popcorn, or enjoy a scoop of pumpkin-flavored ice cream. After all, what movie night is complete without snacks?

Regardless of how caretakers and family spends time with their loved ones this Halloween, Fellowship Square wishes everyone a safe and happy October 31!

While the Golden Years are supposed to be a time of enjoyment, with age there can also be some difficult hurdles seniors must endure. However, when challenges arise, as it inevitable at any age, Fellowship Square invites seniors and their caretakers to turn to scripture to help seniors find positive messages of perseverance.

When seniors are struggling through difficult times, whether they have recently lost a loved one, feel alone or burdened by health troubles, scripture that inspires hope and perseverance can be a much-needed light during a dark day. The following bible versus could be helpful to those that need hope and strength:

• Come to me, all you who are weary and burdened, and I will give you rest. ~ Matthew 11:28 

• I can do all things through Christ who strengthens me. ~ Philippians 4:13

• For God didn't give us a spirit of fear, but of power, love, and self-control. ~2 Timothy 1:7

• May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope. ~Romans 15:13  
  

Unfortunately, fear can also be a constant in seniors’ lives. Those that suffer with dementia and Alzheimer’s disease may feel anxieties caused by everyday life, while others may fear the unknown future. With the warmth of these versus, seniors and their caretakers can rest assured that there is no room for fear in the house of the Lord:

• For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord. ~Romans 8:38-39

• Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal. ~2 Corinthians 4:16-18

• Be strong and of good courage, do nor fear nor be afraid of them; for the Lord your God, He is the One who goes with you. He will not leave you not forsake you. ~Deuteronomy 31:6

As a family member, caretaker or loved one, it’s important to understand the fear, hopelessness and anxieties that seniors may be experiencing. Spending time praying together, reading scripture, or attending bible study and mass can be a great way not only to bond with them but also fill their souls with the important, and inspirational words of God.

September 29 marks World Heart Day, a day dedicated to raising awareness for cardiovascular disease (CVD). In honor of helping to spread awareness and prevent CVD, Fellowship Square shares tips to help reduce senior’s risk of CVD.

According to the World Heart Federation, World Heart Day began as a result of a commitment by world leaders in May 2012 to reduce global mortality from non-communicable disease. The World Heart Federation created World Heart Day to inform “people around the globe that CVD, including heart disease and stroke, is the world’s leading cause of death claiming 17.5 million lives each year, and highlights the actions that individuals can take to prevent and control CVD.”

This day is dedicated to helping people around the world “take charge of their heart health… and encourage heart-healthy living across the world.” And that begins with a visit to a healthcare professional to request some specific checks including:

Blood Glucose — According to the World Heart Federation, CVD is to blame for 60 percent of all deaths in diabetics. High blood glucose is a sign of diabetes, and if it goes undiagnosed and untreated, it can increase the risk of heart disease and stroke.

Blood Pressure — High blood pressure is the top risk factor for CVD, even dubbed the silent killer, due to the fact that it has little to no warning signs or symptoms. 

Other important tests and “checks” are cholesterol levels, weight and body mass index. Based on these numbers, a healthcare professional can help come up with a treatment and nutrition plan. Eating properly is one of the best ways to maintain a healthy heart, as well as exercising and avoiding smoking. At any age, these nutrition tips can lead to a happy, healthy heart and reduce risk of CVD:

• Limit sugary drinks, even 100 percent fruit juices that still have a lot of “natural” sugars.
• Chose whole versions of food (such as eating fruit instead of drinking that fruit juice), and aim to eat five servings of fruit and vegetables each day. Smoothies are a great way to add those servings into any meal.
• Limit alcohol consumption.
• Avoid process and prepackaged foods, which are loaded with “hidden” salt, sugar and even fat.
• Get in the kitchen — instead of eating out. Making one’s one meals ensures control over unwanted added ingredients.

Fellowship Square hopes all seniors recognize how important it is to make healthy nutrition choices in order to maintain heart health. For more information about World Heart Day, click here.

In honor of Pain Awareness Month this September, Fellowship Square delves into the topic. With tips, treatments and new methods of management, seniors can painlessly enjoy their Golden Years.

Chronic pain is a common diagnosis in today’s world, especially in later age. Different from acute pain, which is the body’s reactionary sensation to a possible injury, chronic pain persists for weeks, months or even years if not treated or managed properly. It can rear its ugly head after an initial injury or can be the result of an ongoing cause such as illness or other health issues. It can also limit a senior’s movements, flexibility and strength, making it difficult to enjoy day-to-day activities, sports and everyday life.

Fellowship Square advises that any senior with chronic or acute pain should see their physician and discuss the best plan for treatment. However, there are many options. Aside from medications, electrical stimulation, nerve blockers and even surgery can help treat, reduce or eliminate pain. Some seniors may also want to look into alternate treatments such as tai chi, acupuncture and massage therapy. While opioids are a common medication prescribed to manage chronic pain, they are known for their addictive properties. However, for most adults who don’t have alcohol or  substance abuse issues that need not be a concern, even if taken for long periods of time.

Chronic pain is not something that seniors, or anyone, should simply resolve to “deal with.” There are many options for treatment and management, even natural home remedies. In fact, exercise is one of the top recommended methods to reduce chronic pain. Those that have not been regularly exercising should check with their doctor before starting an exercise regimen and start slowly. Walking is a wonderful, low-impact exercise that is suitable for all ages and fitness abilities. Heat and cooling therapies such as heating pads, warm Epsom salt baths and icing sore body parts can also reduce inflammation, which often accompanies chronic pain. Studies have even shown that meditation can help reduce pain, while other research shows that resveratrol, found fruit such as grapes and berries but also red wine can help with pain management. Cheers to that!

Fellowship Square understands that pain can be a real pain, making everyday activities more difficult. However, with proper treatment chronic pain does not have to interfere with a happy, healthy and active senior!

September is known as National Yoga Month. The practice is beneficial for seniors in so many ways — mind, body and spirit. In celebration of National Yoga Month, Fellowship Square shares the benefits seniors can enjoy from regular yoga practice, as well as some beginner moves that can be done just about anywhere.

According to AARP, when cardiologist Dean Ornish, M.D. made the claim that yoga and meditation, combined with a healthy diet and regular exercise, could reverse heart disease, the yoga craze for seniors exploded. That was nearly 40 years ago, and yoga has proven that it’s not merely a trend. One of the greatest benefits of regular yoga practice is the effect it has on stress and hypertension, often leading to the need for less medication. With regular incorporation of three basic parts of yoga practice — postures, meditation and breathing — blood pressure can also be significantly reduced. The slow, controlled breathing associated with yoga practice also decreases the nervous system activity, according to AARP. This helps manage blood pressure levels.

Yoga helps to protect joints in elderly people whose joints may not be as fluid as they once were. This helps protect against carpal tunnel syndrome and arthritis. Yoga poses can also help seniors tone muscles and attain better balance, which can help reduce the risk of falls in senior citizens. A study in the 2016 International Review of Psychiatry even reported that yoga can help improve brain function in seniors. The report found that people who practiced yoga relaxation techniques, such as alternate-nostril breathing, for 30 minutes had immediate beneficial effects on brain function and performance. The yoga method of focusing on the breath while coordinating it with movements assists with keeping the mind clear and engaged. Finally, another wonderful benefit of yoga is the mood-boosting qualities. The combination of breathing, meditation and movements helps create a sense of wellbeing, enhances mood, and reduces anxiety by boosting levels of the brain chemical GABA, which assists in calming the nerves.

Beginning yoga poses for seniors include:

• Tree Pose (bringing the sole of the foot to rest on the other leg, then switching legs)
• Chair Pose (“sitting” against a wall, or bending the knees into a “chair” position)
• Bridge Pose (starting position lying on back, then lifting the pelvis)

Fellowship Square invites its residents and all seniors to give yoga a try. There is no better time than during National Yoga Month!

In retirement, seniors may have more time to finally enjoy some of the passions they’ve had over the course of their lifetime but perhaps were too busy with work and raising families to dedicate much time to. The Golden Years are a great time for seniors to focus on the things they love to do and the way they enjoy spending their time. For seniors who are looking for a new hobby to pursue, Fellowship Square offers the following tips:

Consider Likes/Dislikes (Beyond the Activity Itself) | There are countless hobbies and interests to pass the time, but when searching for  a new hobby, it’s important to consider all the aspects. For example, someone who enjoys quiet/solo activities may like knitting or crocheting, writing poetry or even a book, while a more social senior may seek a group hobby like playing cards once a week with neighbors and friends. 

Give Back | For those that enjoy volunteer work and community service, there are so many ways to participate. Whether it means donating time at a local shelter, helping to collect much-needed goods for the homeless or offering to lead story time for toddlers at a nearby library, seniors are a valued part of the service and volunteer network. 

Lend a Hand | “Hands on” hobbies are great for those who enjoy being outside or working with their hands. From woodworking to gardening, finger-painting or clay-pottery making, there are many activities that seniors can do with their hands (great for maintaining dexterity!) and have the bonus end result of fresh herbs or produce to eat, or clay pots, art, or a mural to display.

Get Sporty | Combining a hobby with a sport is a great way to get some physical activity in every day. From speed walking the neighborhood with a friend, enjoying water aerobics, golf or any other activity, there are so many ways to make sports hobbies a regular part of any seniors’ routine. Seniors or caretakers should ensure the activity is appropriate for their age/health prior to starting.

Be Patient | Learning any new skill, sport or activity takes time, so as a caregiver or loved one, make sure that the senior does not get frustrated with the new hobby so much so that it causes unnecessary stress or pressure. A new hobby should simply be a fun part of the day, not a source of anxiety to “get it right” or be the best. Seniors pursuing a new hobby should take it one day at a time and don’t feel “married” to the hobby if they end up not liking it as much as they thought they might.

Regardless of what hobby (or hobbies) a senior chooses to partake in, it should be about having fun! Fellowship Square invites caretakers and family members to help the seniors in their lives find a hobby they love to spend their time participating in! 

Getting into the habit of exercising or starting a new fitness program sounds easy enough. But it’s the actual execution of the daily or weekly routine that can get tricky! It can be tough to commit to a new exercise routine if it is challenging or new. However, Fellowship Square offers these five simple tips to get and stay motivated.

Be Accountable — For many people, accountability is a big factor when it come to exercise. Whether meeting a trainer at the gym, heading into a “weigh in” or simply meeting a neighbor for a brisk stroll, it’s important to know that “someone” has an expectation that needs to be met. Having a responsibility to someone else can make it a lot easier to motivation one’s self. Seniors that want to start a regular exercise routine can sign up for classes or ask a friend to meet them for an activity to help with accountability.

Remember Why — Some seniors exercise for the fun of it (group sports such as tennis, water aerobics or even golf make a fitness more fun!), while others are intend on losing weight or improving their health through a regular fitness routine. Regardless of what the reasoning, it’s important to keep that reason in mind when it comes time to put on those jogging shoes and get moving! 

Set Small Goals — Losing 100 pounds and reducing cholesterol via exercise are big goal, which can be accomplished. However, they will take a lot of time, effort and dedication, and oftentimes some setbacks along the way. Instead of having a loved one get discouraged or intimidated by a big goal, suggest breaking large goals down into little ones (say, five to 10 pounds at a time, or even week by week). Accomplishing these smaller goals on the way to achieving the big goal will help with morale and to keep the motivation going strong to the final end goal.

Mark it on the Calendar — Many people are married to their schedules. They mark in teatime with friends, movies with family members or doctors appointments. But time for fitness or exercise tends to get put to the bottom of the list and, ahem, many times simply forgotten about. Exercise should be scheduled into a daily or weekly routine just like any other appointment. That way, it is much more likely to get accomplished.

Recognize and Reward — Making headway toward a fitness goal is not easy. For many people, it’s simply not enjoyable and therefore hard to make a priority. First, it’s important to find the right type of fitness that is fun for the senior (or switch up the routine to avoid boredom) and it’s also a good idea to build in rewards for a job well done. For example, after a month of sticking to regular exercise routine, a reward of a new haircut or a shopping trip can be just the recognition needed to keep the senior motivated to exercise their way through another month! Keep in mind, while tempting to “treat” a loved one with ice cream or a sweet treat for all their efforts, try to avoid food as rewards. 

Fitness and exercise routines can be a fun and enjoyable part of every senior’s day. As a caretaker or loved one, be sure to find out what they like to do and explore how to turn that into an exercise they can do on a regular basis.

Adult children and grandchildren of seniors, particularly those that suffer with dementia, Alzheimer’s Disease and other memory-loss related issues, can sometimes have difficulty connecting and bonding about day-to day life. However, one of the most interesting parts of some of these memory-reducing diseases is that seniors can often recall their past memories in great detail — it’s more current memories that seem to escape them.

Of course, each person’s memory abilities vary as they age and go through various stages of these specific illnesses. However, as a caretaker, loved one or family member, talking about the past can be a wonderful way to bond. Instead of bombarding the senior with a ton of questions to get this bonding session started, try bringing out an old photo album and casually asking if the senior remembers who the people are in the photo. 

A loved one can start with, “Oh, this was at your cousin Anne’s birthday party!” Then allow the senior to fill in some details. If the senior is having trouble remembering that particular moment, simply move on. There is no need to cause stress or anxiety by prodding the senior to try to recall anything about that specific memory. Allow the senior to lead the way perusing the album and perhaps as she does, certain memories will naturally unfold. For photos that precede the adult child or grandchild, they can ask more questions like “Where was this taken?” (This is particularly helpful if there is a monument in the background, such as the Eiffel Tower that has great significance to the senior.) 

Another way to approach this bonding session is by having the loved one, child or grandchild “lead the way,” by telling the senior about some of their favorite memories. This could be a special moment the adult child remembers that their mother or father provided for them when they were young (a favorite Christmas or memorable family vacation, for example). Being told a funny or special story of the past might be more enjoyable and less stressful for the senior than feeling the pressure or stress of having to recall a memory… even if the loved ones are not intending to apply “pressure or stress.”

It’s also very important to “tread lightly” when it comes to loved ones that are no longer in the senior’s life, or any photos that might cause confusion, sadness or stress. Alzheimer’s Disease and dementia are complex illnesses that are beyond simple age-related memory loss, and while the senior may not have a complete Rolodex of memories, their emotions are generally completely in tact. As a loved one trying to bond through the past, be aware of that and try to focus on positive memories that will bring joy and happiness to everyone.

At Fellowship Square, art is one of the most popular activities and offerings available to the residents. However, the beauty of art is that it is only limited by creativity so it can be done in endless ways. 

Crafting is a great way for multiple generations to spend time together while creating a memory or piece of décor that can be enjoyed for years to come. Crafting also allows seniors to stimulate their minds and exercise their dexterity. There are numerous crafts that can be made with items that many seniors may already have around the house (mason jars, for example) or inexpensive and simple-to-use craft supplies such as washi tape, ribbons and beads. When spending time with loved ones, Fellowship Square offers the following fun and easy craft ideas:

• Mason jars or old cans can be painted, decorated, wrapped with washi tape, or adorned with ribbons or leftover materials such as buttons and used to store pens/pencils or as tabletop vases for fresh flowers. 

• Seniors can make bookmarks using washi tape and card stock paper. When the design is completed, simply use a hole-punch and loop a ribbon or string through it. Voila!

• For those that enjoy woodworking, building a birdhouse, whittling wooden birds or other animals, or making a popular “farmhouse” sign are all fun and easy ideas that be as complex or as simple as the senior would like.

• Seniors with a green thumb can brighten up their gardens with painted rocks. This is a great activity to do with grandchildren as a nice reminder of them whenever the senior tends to the garden!

• Scrapbooking is a great way to get crafty with paper, pens, stickers and more, as well as create a beautiful place to store and/or display precious photographic memories and mementos. 

• While today’s generation may not use handkerchiefs, it’s likely that seniors may have some lying around. These small fabric squares are perfect for making fragrant herbal sachets that can be tucked into drawers for fresh-scented clothing and linens.

With a little creativity, a few supplies and access to good ole’ Pinterest, there is no end to the number of crafts that seniors can enjoy as a solo activity, or with a neighbor or loved ones. As a social activity, seniors can even form a group that gets-together on a regular basis and create beautiful crafts!

Fellowship Square Historic Mesa’s own Activity Coordinator Laura K. Ontiveros, CNP recently received the exciting news that the campus has been awarded the Lifelong Arts Engagement Grant from The Arizona Commission on the Arts. The funds will be used to offer residents a one-of-a-kind art and education program.

Over the course of 14 weeks, residents will participate in this unique program that was co-developed by Laura and Anne Basham, teaching artist with the Museum House Project and the Arizona State University Natural History Collections (ASU NHC). Titled “Collecting Memories: Connecting long-term residents with natural history via collecting and macro photography,” the sessions will include multiple levels of engagement integrating art and science – including the life cycle of a butterfly, complete with a butterfly release after the emergence stage.

The approval for this grant comes with a lesson on perseverance. Laura had previously applied for a grant and was unfortunately denied. However, Laura didn’t give up! Knowing how important art is to the residents of Fellowship Square Historic Mesa (art is among the most popular activity here), Laura meticulously went through the detailed steps to submit the application again. When she received the news that their campus had received the grant, she said she was in shock! “I was honestly so surprised because I knew how many other applicants there were,” says Laura, adding that the announcement came on the heels of a very long, difficult and emotional day, which often comes with this type of selfless work. “This grant opens up a whole new world in terms of what we can offer our residents,” she says. And this is just the beginning… “We are so excited to do something that has never been done before — partnering with a university to bring our senior residents an art program of this caliber — and this is just a stepping stone to what we can expose them to in the future.”

All residents will be able to participate in the program at some level, and activities can be adapted to challenge more-able residents. Along with being part of nurturing the butterflies through their life cycle, the residents will also catalog the process through macro photography. Their results will become part of a traveling exhibit that will ultimately be displayed at ASU. At the culmination of the project, Fellowship Square residents will take a field trip to the university to see their own works on display. 

One of the best parts of retirement and the Golden Years is having the time and freedom to travel! As the Valley of the Sun continues its heat streak, there is no better time to get out of town on an adventure. Fellowship Square offers ideas for vacations as well as travel tips for seniors, especially those that suffer with dementia or Alzheimer’s Disease.

Check Off Bucket List Items | Some people wait their whole lives to travel abroad or see those “once in a lifetime” monuments… Well now is the time! For seniors that are active and able, the world is their oyster! 

Travel with Family | Vacationing with a group not only allows seniors to spend time with the adult children and grandchildren, it builds in a “safety net” of people that can assist with senior care that might be required during the vacation.

Plan Accordingly | Some seniors as they age, may not be as active to be able to manage all of they physical activities they once could. That said, it’s important to plan appropriate activities that still allow exploration of new cities but without putting the senior in any physical pain. For example, once upon a time, walking miles and miles to explore a new city on foot may have been perfectly feasible, whereas now it might be a good idea to look into group bus tours or even private tours that are a bit more intimate and customizable. 

Go Somewhere Familiar | For seniors that suffer with dementia or Alzheimer’s Disease, travel can be scary, confusing and overwhelming. Traveling somewhere familiar, close to home, can take the “fear factor” out of vacationing for seniors. Once again, traveling with a group of family or close friends can also make the senior feel more comfortable — even if the surroundings are “new,” the faces are the same. 

Be Prepared | When seniors are traveling, it’s important to bring all medications (and stay on a regular routine with taking them) as well as doctors and emergency numbers. It’s also a good idea to back a daily bag with snacks, extra water, a sweater or change of clothes in case the senior is away from the hotel for an extended period of time.

Dedicate Some Downtime | Even the most alert and active seniors need their “downtime” — whether it’s just a 30-minute rest period or an hour-plus nap. Build higher-energy activities around some more low-key and relaxed activities in order to ensure the senior doesn’t get to worn out.

Traveling in the Golden Years is a wonderful way to enjoy the best of life. Fellowship Square wishes their residents happy travels as the summer beats on!

Some of the best years of one’s life occur in the “golden years.” These are the days of relaxation, but also of explorations and freedoms that come with retirement. Fellowship Square reminds seniors of the very best parts of aging!

Throughout adulthood, the responsibilities of life tend to get in the way of people’s dreams. Many people’s busy and hectic work schedules (and the necessity of working to pay the bills, put kids through college and other realities) allow little time for people to enjoy hobbies, spend quality time with family members and more. However, as seniors reach the age of retirement, they finally have the flexible schedules that allow them to live out their dreams. 

Travel — One of the greatest ways to spend retirement and the “golden years” is traveling! Exploring other cities, states and countries around the world provides amazing memories for years to come. Seniors with the travel bug can make a list of places they’ve always dreamed of going and even look into group travel tours designed for seniors.

Spending time with Family — As a retiree, having the free time to spend time with family is priceless. These are fantastic times for reconnecting with adult children and growing closer to grandchildren. Planning time once a week or month to enjoy one another’s company over a special meal, going to the movies, or learning a new hobby together are all great ways to bond with family.   

Financial Freedom — After working for one’s entire life, it’s finally time to enjoy all the fruits of one’s labors! Instead of stressing about work and bills, the golden years should be stress free (at least when it comes to finances). 

Discovering New Hobbies — With the freedom of retirement also comes the freedom from time restrains that careers and job require. So it’s the perfect time for seniors to try a hobby or sport that they’ve always had interest in. Researching community groups, book clubs or senior sports teams can yield great fun for seniors in their golden years!

Fellowship Square communities offer its residents a number of amazing opportunities to enjoy their golden years. From group activities, sports and fitness, educational seminars and community events, each day can be something new at Fellowship Square. 

Celebrations bring joy to the everyday. But they can also cause anxiety and stress for the elderly that may not understand the purpose of the celebration due to dementia or Alzheimer’s disease. However, that doesn’t mean all celebrations should be ignored. Fellowship Square offers tips to honor special anniversaries, birthdays and holidays with senior loved ones.

Keep it Simple — Celebrations don’t have to be a “big production.” Large groups of people and big, fancy celebrations may actually cause more confusion than joy to the dementia sufferer. Don’t spend a lot of money on lavish gifts, decorations, or food. Maintain focus on the reason for the celebration itself. If it’s Valentine’s Day, a simple delectable piece of cake or a few decadent pieces of chocolate can be enough. Reading cards out loud together can help seniors understand the celebration (with the help of caretakers and loved ones). For a birthday, one candle on a cupcake or even a scoop of ice cream.

Keep it Small — Large crowds and loud noises can sometimes upset Alzheimer’s and dementia sufferers, causing them more distress than enjoyment. Instead of going to a loud restaurant or hosting a huge party, invite a few close friends and family members over to honor special days. Make a favorite meal, share some favorite memories, and keep it short. 

Be Realistic — It’s important that those hosting the celebrations for anniversaries or birthdays be honest with themselves about the state of the health (physically and mentally) of their senior loved ones and plan the celebration accordingly. Keeping celebrations small, simple, and short is a good start. Pay close attention to the seniors’ reactions during the celebration and stay close to “walk them through” any questions they may have about the party.

It’s important to continue celebrating the monuments and milestones of a wonderful life. However, Fellowship Square advises keeping the seniors’ state of mind and capability at the forefront so that it can be a joyous occasion for all ages! 

It’s July… and the temperature is certainly proving itself! With extreme heat warnings, heavy winds teasing residents with early monsoon rains, and risk of skin damage under the blistering rays of the sun, the days of enjoying a walk or hike outside, a game or tennis or golf are pretty much long gone until fall. However, that doesn’t mean senior citizens should put their exercise routines on hold. Despite the summer heat, maintaining a regular exercise routine is good for body and mind, so Fellowship Square offers ideas for seniors to take their fitness routine indoors.

• Hit the Gym — A gym or community living center such as Fellowship Square, offers an ample variety of options for an indoor workout. From weight lighting to cardio machines, seniors can still get their heart rate up, without getting too heated, during an indoor gym session.

• Join a Class — From Barre to Zumba to Yoga (even hot yoga!) are typically done indoors so seniors can enjoy a range of fun and heart-pumping indoor activities. A simple online search for a specific fitness activity should yield results for classes offered nearby.

• Take a Walk — Indoor malls often allow walkers to enter and walk the interior perimeter even before the stores are open. Seniors can take advantage of a nearly empty mall with an air-conditioned atmosphere to get their “steps in.”

• Pop in a Video — The fitness video industry is exploding with options! For an easy way to get in a workout that doesn’t even require seniors to leave their homes (as long as they have a television and a DVD/Blu-Ray player or computer), seniors can check out at-home workout videos. From cardio to strength training, there is something for everyone, including online video options that can even be streamed from a smartphone. 

The hot and sticky weather can sometimes drain seniors energy, making it tough to get motivated for a workout, regardless of its inside. However, keeping up a regular fitness routine keeps seniors healthy. In fact, just 15 minutes of exercise a day can improve senior health, according to a study in the Annals of Internal Medicine. Physical activity can boost mood, reduce risk of diseases such as Alzheimer’s and enhance flexibility, mobility and balance — all important for seniors. Fellowship Square hopes that seniors continue to keep up their fitness routines by heading indoors — and reminds residents to drink lots of water before, during and after a workout, especially in the hot summer months!

With the 4^th of July just around the corner, it’s important to think about how to appropriately include elderly and senior loved one in the patriotic celebrations. However, large crowds of festivals, and the loud noises of fireworks might not be the type of festivities that seniors feel comfortable partaking in —communicating plans clearly is key in order for the entire family to have a fun and safe Independence Day! Fellowship Square offers tips for multi-generational family fun this 4^th of July.

Backyard BBQ — A simple gathering of friends and family in a familiar place is an ideal setting for seniors that may experience some anxiety with large crowds or new experiences. This is also a great way for all ages to experience the type of celebration they want. From swimming and outdoor games from corn hole to ping pong, the whole family can enjoy being together in celebration of America and all it stands for. Put some umbrellas, a mister system or ensure there is a cool place for seniors to retreat to in case they get too hot to too much sun.

Small Town Parade — Watching a parade is a great way for families to celebrate 4^th of July. Ensure that the senior either has a wheelchair or access to a place to sit and rest in case they tired standing for long periods of time. Sun protection clothing including hats and sunglasses are essential, including a lot of water or even a person fan/mister or a chilled bandana for around the neck to keep the senior cool in the heat of the day.

Fireworks Programs — Instead of watching fireworks live and in person, which could disturb seniors that have some symptoms associated with dementia and Alzheimer’s including anxiety, opt for cuddling up on the couch, popping some corn or making ice cream sundaes and watching a fireworks display program on TV. 

Get Patriotic — A few days before the event, get crafty by making handmade flags, patriotic t-shirts or any other red, white and blue craft or clothing for the big day. This is a great activity that can also serve as bonding time for kids and grandparents. 

Regardless of how families choose to spend their 4^th of July holiday, it’s important that the seniors in their lives feel safe, included and loved. Fellowship Square wishes all their residents, families and community a safe and happy Independence Day!

With the official onset of summer comes the real “treat” — three-digit temperatures that prompt heat advisories warning residents against spending too much time out in the desert hiking or biking. Swimming is a fantastic alternative to these outdoor workouts. It allows seniors to get their exercise while beating the heat, and there are so many other advantages to this low-impact activity.

While a variety of exercises can be beneficial to seniors, including boosting moods, lowering risk of injury and maintaining mental health, swimming and water activity (such as water aerobics) is especially great for helping seniors get fit without putting added strain on the body.

With the low-impact and non-weight bearing nature of swimming, it is an ideal exercise for seniors that suffer with joint paint. It’s a complete exercise that works the entire body without putting pressure on key points such as the hips, knees and spine.  

Swimming actually can help reduce the risk of specific ailments that target seniors. Regular swimming can improve bone mineral density, which can fend of osteoporosis; it can also make the heart stronger and larger, improving heart health and endurance; lower blood pressure, improve circulation and reduce the risk of heart and lung disease.

While increasing flexibility and increasing muscle strength throughout the entire body, swimming also helps reduce stress levels while improving moods and brain function, too. It’s also a great activity that can be done individually, in a group class format, or as part of a social activity with friends and family of all ages. 

There are so many ways to enjoy swimming from swimming laps to playing water basketball or volleyball, joining a group water aerobics class or simply splashing around and playing a good old fashioned gamed of Marco Polo with the grandkids! Swimming is also a great way to sneak in an exercise disguised as a fun social activity and it provides to many benefits for mind, body and soul.

Fellowship Square invites seniors to “soak in the summertime” in the pool! It’s a fun way to beat the heat and provides such a great variety of benefits that there’s no reason not to make a splash this summer!

The third week in June is recognized as Men’s Health Week. However, just one week of health awareness won’t make much of a difference — maintaining one’s health requires daily attention especially as people age. Fellowship Square believes that the health of senior males should be monitored all year round to help with early detection of male-prone health concerns. With that, Fellowship Square offers the following tips to ensure men’s health well into the Golden Years.

Get Checked — Regular check-ups with general care doctors are important for early detection of male-centric diseases such as prostate cancer and colon cancer. If doctors find concern and recommend a screening as early as possible, this is all the better for the treatment and follow up to come. 

Check Yourself — Doctors can also advise on how to give men their own routine checks for testicular abnormalities that could be a red flag for something serious. This can take a few minutes daily before a shower, but can be a lifesaver over time.

Eat Right — Heart disease is the number one killer in men, and heart attacks follow closely behind. It’s important for men over the age of 50 to maintain proper nutrition to keep their risk of heart disease, Type 2 diabetes, obesity and even some types of cancer at bay. A diet rich in vegetables, fruits, whole grains, low-fat dairy products and lean meats, poultry, fish, beans, eggs and nuts is great for overall health as well as weight management. 

Stay Active — The Center for Disease Control and Prevention recommends 150 minutes of activity per week. This can include brisk walking, tennis, as well as one or two days of strength training per week. 

Avoid Stress — Stress can wreak havoc on the body (not to mention the mind), so it’s a good idea to avoid stressful situations. As people age, situations that they once maneuvered with ease can not become a source of confusion or frustration, so if a caretaker or loved one can help take over some of these responsibilities (whether its grocery shopping or managing the finances), this is a great way for elderly to avoid stress.

Stay Social — Friends are the cherries on the sundae of life! Call an old friend, meet a new neighbor or say hello to someone at the gym. Walking through life with others is the best way to enjoy quality senior living.  

Fellowship Square encourages their male — and female — residents to stay healthy so they can really make the most of their golden years. For more tips and inspiration, visit the blog at www.fellowshipsquareseniorliving.org.

As Global Wellness Day rapidly approaches this Saturday, June 9, Fellowship Square brings awareness for overall wellness. With the following easy tips, seniors can enjoy their golden years in their best health and mindset possible by setting lifestyle goals and achieving them. 

To date, Global Wellness Day is celebrated in more than 100 countries at 5,000 locations. Originally celebrated in 2012 in Turkey, Global Wellness Day was established as the “first” day dedicated to living well. This belief has spread worldwide with the main focus points of the day dedicated to “recognize the value of our lives; to pause and think, even if for just one day of the year; to be free from the stress of everyday city life and bad habits; to make peace with ourselves; and to raise awareness about living well and increase motivation, not just for today, but for the remaining 364 days of the year,” according to the Global Wellness Day website. 

For those wishing to use Global Wellness Day as their “Day 1” towards making changes for a healthier lifestyle, Fellowship Square offers the following tips:

Make a List — Jotting down the changes one would like to make can help define not only the issues but also allow for solutions and actions towards progression.

One Step at a Time — Small purposeful changes are easier to make than big cold-turkey ones. Finding small milestones along the way to a big accomplishment can help pave the road to success.

Enlist a Buddy — Whether starting a new fitness routine, giving up smoking or vowing to cook healthier foods, having a “partner in crime” can help keep one another accountable. Plus, it’s fun to be challenged and motivated by a friend.

Forgive One’s Self — With one of the aspects of Global Wellness Days being dedicated to “make peace with ourselves,” Fellowship Square invites residents and seniors to allow the same forgiveness of themselves that they would bestow upon a friend or loved one. Everyone makes mistakes, and while some are bigger than others, the Lord is always willing to forgive so seniors should be able to forgive themselves, too.

Reward Progress — Making a lifestyle change is hard at any age, but old habits die hard. For those that are attempting to break a long-time bad habit, they should recognize that the road may not be easy, but it will be worth it. Expect small setbacks, but don’t let them become the reason to quit. It’s important for those wanting to make a change to remember why they want to do so.

Regardless of the change seniors may want to make in their lives, Global Wellness Day is a great time to start the path to a better, more positive life. The staff and team at Fellowship Square are there to support and cheer on residents that are challenging themselves to positive lifestyle changes — on Global Wellness Day, and every day! 

These days, there are many colors associated with disease and disease prevention. The representative color for Alzheimer’s and Brain Awareness is purple – and the month to recognize these conditions and raise awareness for them is June. Fellowship Square shares how going purple this June can help make a difference.

Purple is the official color of the Alzheimer’s movement, according to the Alzheimer’s Association, which is dedicated to finding a cure for the disease and other dementias. The organization hopes that in June (and every day), people can raise awareness and action for prevention and a cure.

The Association recognizes that 50 million people worldwide are currently living with Alzheimer’s and other dementias. Part of the action that June is dedicated to is simply spreading the word. According to the Alzheimer’s Association website, if 5,000 people share their message on Facebook and just three of their friends then share it, the message will reach more than 5 million people. Helping people understand the need is the first step.

Alzheimer’s is the most common form of dementia that affects elders. It is also important to note that this disease does not just affect those 65 and older; early-onset Alzheimer’s affects approximately 200,000 Americans under the age of 65. It begins slowly and gradually increases. While dementia is often believed to be the same as Alzheimer’s, Alzheimer’s is just one form of dementia — however, it does account for between 60 and 80 percent of dementia cases. While most people associate increased age as the cause of Alzheimer’s, it is not a “normal” part of aging. While the most common symptom associated with the disease is memory loss, there are “red flags,” such as microscopic changes in the brain and the cell’s ability to properly function, that occur long before memory loss sets in, which is why it’s important to have regular check-ups.

There is currently no cure for Alzheimer’s, there are some treatments that can temporarily slow the worsening of the symptoms and improve the quality of life for the patient. Organizations like the Alzheimer’s Association raise money for research in an effort to find better treatments and ultimately delay its onset and prevent it from developing. Fellowship Square encourages its residents and community to “Go Purple” for this important cause this month, and help be part of the movement to end Alzheimer’s for good.