Age in Place Prep

Age in Place Prep

Age in place

Transportation, community social interaction

Lowering cabinets, installing no step shower, ramps, enlarging doorways to 36 inches, grab bars, shower chair, replacement rugs, lever handle door knobs, better lighting, have someone change smoke detector batteries and lightbulbs once a year, 

Fresh vegetables-garden

Bring in mail, clean inside of car, clean out fridge, laundry, trash can out and back-hire someone to do light housekeeping once a week, then twice a week, then three times a week.

System for pictures, 

Priority 1-Health and Wellness

Healthy Life

Eat well, eat real food-fruits and vegetables

Reduce processed and sugary foods
Maintain a healthy weight-intermittent fasting
Stay physically active
Hydrate
Get quality sleep 7-9 hours
Checkups
Find your passion-sewing
Connect with others
Stop complaining-if you can change it, do so, if not, move on
Stay curious

Manage stress

Get sunlight-go outdoors!

Use non-toxic beauty and household products

Express gratitude and love

Exercise-aerobic 30 min/3Xwk, weights 2Xwk, yoga (flexibility) 

Automate -Meal planning, health (drink 1/2 your weight in oz of water daily, sleep 7 hours-bed by 10, exercise 45 minutes daily-strength, cardio, flexibility), eating 1600 calories daily until ideal weight-then 1800, stress-relax, breath, weekly date), mail processing, cleaning out fridge, laundry, trash, yard care, car care, system for pictures

Priority 2 - Finances

Debt free 
Emergency Savings
Retirement

Priority 3 - House

Declutter

Clothing

Books

Papers

Photos

How to stay relevant as you age...

1).  Seek Knowledge.  Education week, reading books, take a class, book club at library.  You are never too old to learn something new!

2). Staying relevant means being informed and connected to those around you.

3). Stay fit

4). Go out

5). Dress to impress

6). Challenge yourself

Dollar store buys that are worth a dollar

Greeting cards

Stickers

Cleaning supplies

Travel-sized items

Table Centerpieces

Party Supplies-balloons, paper products, crepe paper, gift wrap, ribbons, bags, baskets

Storage Containers

Picture Frames

Baby Items-Bibs, washcloths, socks

Children's Books

Bathroom Items

Seasonal Decor-Halloween, Easter, Christmas, Valentine's Day, Independence Day, St. Patrick's Day

Glassware, bowls, plates, mugs

Name-brand items-Dish soap, baby wipes

Things You Should NOT Buy at the Dollar Store

Vitamins and Medication

School Supplies

Power Strips

Toys-Don't last

Food Storage Containers

Canned Goods

Things You Don't Need

Bathroom Renovation

Ventilation

Storage space

Drainage

Layered lighting and natural light

Quality finishes and materials (natural if possible)

Electric outlets inside cabinets and drawers

Shower niche and place for shampoo, conditioner, razor, etc

Grab bars and bench

Soaking tub

Private toilet area, higher toilet

Shower-curbless entrance

Door openings 36 inches wide

Adjustable shower heads

General Renovation

Radiant or solar heated driveways and sidewalks

Xeriscaping

Garden-drip system

Ramps

Luke's Addition

Fun, relaxation, privacy, socialization, developing abilities or job skills, exercise

Deep tub

In ground trampoline

Queen side bed

Swing

Extra soundproofing

Lava lamp, dimmer lights

Deck

Natural wood flooring

Relaxing colors, muted blues

Storage and locked storage

Waterproof mattress

Air circulation

White noise, air cleaner machine

Minimal art, landscapes

Noise cancelling headphones

Windows (lots), blackout shades

Kitchenette, laundry (encourage independence)

How to Improve Your Sleep

1. Write down in your journal anything you are thinking about.

2. Don't eat anything less than 3 hours before bedtime-and ideally longer.  It's best to go to bed with a little hunger.

3.  Abstain from stimulating electronics, beginning two hours before bed. Avoid screens at least 2 hours before bed.

4.  For at least one hour before bed, try to avoid anything that is anxiety producing, or stimulating such as reading work email or social media.

5.  Take a warm bath or warm shower before bed.  Once you get into the cool bed, your lowering body temperature will signal to your brain that it's time to sleep.

6.  The room should be cool, ideally in the mid-sixties (63-66).  The bed should be cool too.

7.  Darken the room completely.  Make it dark enough that you can't see your hand in front of your face with your eyes open, if possible.  If not possible, use an eye shade.

8.  Give yourself enough time to sleep.  Go to bed at least 8 hours before you need to wake up, preferably 9.

9.  Fix your wake up time and don't deviate from it, even on weekends.  Make it a priority to budget for at least 8 hours in bed every night.

10.  Don't obsess over your sleep.

I think people get old when they stop thinking about the future.  Think about dreams, aspirations, and what you are looking forward to.

Tips for quality sleep:

1)  Stick to a consistent sleep schedule.  Establish a regular sleep routine by going to bed and waking up at the same time every day, even on weekends.  This helps regulate your body's internal clock and improves sleep quality.

2) Create a sleep-friendly environment:  Make sure your bedroom is conducive to sleep.  Keep the room cool, dark, and quiet.  Use earplugs, eye masks, or white noise if necessary.  Invest in a comfortable mattress, pillows, and bedding that support good sleep posture.

3)  Limit exposure to electronic devices:  the blue light emitted can interfere with the body's natural sleep-wake cycle.  Avoid using electronic devices at least an hour before bedtime.

4). Establish a relaxing bedtime routine:  Develop a pre-sleep ritual to help signal to your body that it is time to wind down.  This can include activities like reading a book, taking a warm bath, practicing relaxation techniques (such as deep breathing or meditation), or listening to calm music.

5)  Avoid stimulants and heavy meals.

6) Get regular exercise, preferably in the morning.

7) Manage stress

8) Evaluate medications

9) Limit daytime napping.

Facts about aging:

1. Muscle goes first-Muscle loss starts early, slows metabolism, and weakens joints

2. Recovery takes longer-Hard workouts and bad sleep hit harder, so consistency matters more than intensity

3. Sleep gets lighter-Deep sleep often drops with age, so you can sleep enough hours but recover less

4. Balance drops early-Balance issues can reduce strength and can raise injury risk if you don't train it

5. Blood sugar changes-Insulin sensitivity makes crashes, cravings, and fat gain more likely

6. Thirst signals fade-You can be dehydrated without feeling thirsty causing headache, fatigue and constipation

7. Bone loss is quiet-Bone density can drop for years with no symptoms until a fall or injury exposes it

8. Stress ages you fast-Chronic cortisol disrupts hormones, and can increase belly fat by 10-20% over time

9. Digestion-low grade inflammation can become chronic

10. Sitting ages you quietly

11. Health disappears quietly, not suddenly-protect it daily

12. Learn to say no, time becomes precious after 60

13. Money matters more in old age than you think

14. Fix small problems fast, they grow while you are distracted

15. Happiness comes from simple routines, avoid living with constant tension

Progression of care:

Aging in place may begin with fairly ordinary changes: brighter lighting, nonslip flooring, grab bars, lever style door handles. Bigger projects such as accessible showers and entries, smart locks, stove shutoff devices, medication reminders, medical alert systems add another layer of protection.

In-home caregivers can help with bathing, dressing, meals, errands, and light housekeeping. May start with a few visits each week and add hours as needs change.