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Seniors Aging and Meditation

Do you find that you, or a loved one who is dependent on you, are taking so many drugs that you are reluctant to add more medications in order to address problems like anxiety and discomfort? While you should always check with your doctor before making changes to your current drug routines, meditation could prove to be a safe alternative to increasing pain medication or taking additional meds to combat anxiety, sleeplessness or other problems that can come from the natural process of aging.

An additional benefit for care takers of elderly relatives is that as your loved one learns meditation you may find they become less anxious, this in turn may reduce your own anxiety about caring for them.

More about seniors using meditation in the articles below:

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Senior’s Meditation – Coping with Health Issues

senior man and women coping with health issues

A senior’s meditation practice can help you and your loved ones cope with changing health issues. Growing older brings trials and tribulations that creates stress as you transition into a different lifestyle with different abilities.

While these issues are an inevitable part of growing older, it doesn’t mean that we should simply grit our teeth and put up with it. Finding ways to cope with health issues is key to leading a happy, comfortable life and delaying the process of aging. In this first article of our 3-part series about meditation for seniors, we share the benefits of meditation and how it can help you cope with your health issues to give you a better quality of life.

A restful night’s sleep

Insomnia is common among seniors and can be caused by many factors, such as discomfort from medical conditions, stress or the loss of a loved one. A bad night’s sleep can leave you feeling drowsy, hindering your ability to focus while raising your anxiety levels. But rather than reaching for sleeping pills, there is a more effective (and inexpensive) remedy – meditation.

According to Dr. Herbert Benson, a pioneer in Mind Body Medicine, mindfulness meditation evokes a relaxation response. Meditation and focusing on your breathing helps to relieve the mind and body of stress and create healthier sleep patterns. Meditation also boosts the production of melatonin, which results in a better night’s sleep and improves your body’s self-healing capacity.

Help you cope with pain

Many studies support the claim that mindfulness meditation helps seniors cope better with pain. Meditation can help you transform negative thoughts that lead to increased distress and discomfort into a healthier way of thinking. By not allowing your condition to define or dictate your life, you can change the way you handle pain and your attitude towards it. For seniors with inflammatory disorders like arthritis, meditation can have a positive effect on the neurological system and improve your ability to cope with pain.

Slow the progression of Alzheimer’s

Meditation helps to improve cognitive function, increase the brain’s hippocampal gray matter and lower cortisol levels in the brain. In simple terms, meditation helps to create positive brain changes, which can play an important role in slowing the progression of brain disorders such as dementia and Alzheimer’s.

Research proves a high correlation between stress levels and the development of Alzheimer’s, so by reducing stress through mindfulness meditation, seniors can slow the progression of the condition or even lessen the risk of developing it in the first place. Meditation can help improve the quality of life of people living with brain disorders. It engages different parts of the brain through breathing and concentration to prevent cognitive decline.

If you’re interested in learning more about how to handle health issues through meditation, sign up for our newsletter to be kept up to date with new articles and classes.

Our next article in the series will focus on how an aging population can use meditation to cope better with change and anxiety.

To your health,
Connie

Sources:
www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
www.arthritis.org/living-with-arthritis/treatments/natural/other-therapies/mind-body-pain-relief/meditation-eases-symptoms.php
www.carolinapartners.com/uploads/documents/Provider_Articles/Alesii_LeKisha_-_Carolina_Partners_-_V16N1_-_Aging_-_Jun_2013.pdf
www.eurekalert.org/pub_releases/2013-11/bidm-srt111813.php

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Seniors and Meditation – Benefits

Seniors and Meditation – The Benefits

senior man with eyes closed meditating seniors meditationPracticing meditation can be extremely beneficial for our physical and mental wellbeing. Especially for seniors, meditation offers a great way to cope with the issues that arise as we advance in age.

Anxiety, stress, and depression are all common in our senior years, particularly as we face a number of on-going changes that occur in our bodies and in our environment. Meditation can help us to overcome the challenges that come before us, and can be a very effective tool for mental, physical and emotional health.

Coping with anxiety

Anxiety among seniors is more common than you think. In fact, studies show that around 10% of adults aged 65 and over are diagnosed with anxiety in any given year. Anxiety can have a huge impact on everyday life and can be caused by a range of factors, including:

  • Cognitive disorders such as Alzheimer’s or dementia.
  • Needing physical assistance, such as canes, walkers, bathtub bars, etc.
  • Living in a residential care home.
  • Loss of a loved one.

When we feel anxious, it becomes harder to think straight as the pathways that send information to our brain tighten up. Meditation helps us to relax and allows our brain to process a more logical approach to the situation we’re experiencing. Meditation can help you to feel at peace, slow down your breathing, and let go of the tension and anxiety that you’re holding inside your body.

Dealing with stress

Any change that occurs in our lives can lead to stress. Physical changes and changing family dynamics can be a huge trigger for stress among seniors, as well as loss of independence and less control over your environment.

Whatever the cause, it’s important to find ways to manage your stress levels to reduce the risk of serious health conditions, such as heart disease and high blood pressure.

Mindfulness meditation changes the structure of the brain and helps us to handle stress in a more effective way. Meditation is said to reduce our body’s immediate response to stress by shrinking the amygdala cells in our brain, which are responsible for fear, anxiety and stress. Practicing meditation helps to alter our perception too, so we see situations in a more clear and positive way.

Managing depression

Feeling the occasional sadness or blues is normal among seniors, however lasting feelings of depression shouldn’t be left untreated. Many factors can contribute to the development of depression as we age, such as traumatic events like the loss of a loved one, limited mobility, transition into retirement, illness, or changing finances.

No one treatment works for everyone, but there are many benefits of meditation for seniors dealing with depression. In fact, some find meditation to be just as effective as medication in managing their symptoms. Mindfulness meditation helps to decrease worrisome thoughts and increase awareness of your feelings. By focusing on your breathing and bringing your attention to the present moment, you can manage your symptoms, become more compassionate towards yourself and others, and replace your negative thoughts with more positive emotions.

There are many benefits of meditation for seniors, and a simple mindfulness or other meditation practice can have such a powerful impact on your physical and mental health and wellbeing.

To your health!
Connie

Always check with your primary healthcare practitioner to ensure that any new practice is right for you, especially if you plan to reduce medications.

 

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Sleep Meditation – Insomnia relief

Did you know that more than half of people over the age of 65 may have issues with sleep disturbance?

old woman reading a book

Insomnia can be related to a variety of things such as decreased activity during the day, the loss of a life partner, or stress and discomfort from various medical conditions. The consequences of insomnia can be severe and sometimes medical treatments used to rectify things can be expensive, inconvenient and have their own complications. We’re lucky that a simple, safe and inexpensive option is available to us all, meditation.

Do the following scenarios sound familiar? (If yes it may be time to consider sleep meditation)

Jean is in her 80’s and has trouble sleeping at night. She usually drifts off while reading but wakes in the early hours of the morning and finds it impossible to sleep from then on. Following this, she suffers from sleepiness during the day, resulting in napping, which then creates a vicious cycle in terms of getting a good night’s sleep the following night. She and her husband, Charles, live in a granny flat attached to her daughter’s house because they find it a little difficult to manage on their own nowadays.

Jean finds that using meditation and focusing on her breath when she experiences sleeplessness allows her to relax deeply. This, in turn, sets up a positive cycle where she relaxes so deeply that she easily drifts back into the soothing, peaceful embrace of sleep and awakens refreshed and alert the next morning. She finds that even though she may still nap a little during the day, the quality of her sleep has improved greatly.

Jean’s daughter and caregiver, Rhonda is divorced, works full time and cares for her own family of teenagers as well. She’s absolutely exhausted at the end of the day. Even though she’s incredibly tired, she finds it difficult to sleep at night because of thoughts whirring through her brain about what she needs to do the next day and worrying about her parents. She tosses and turns until she falls into a fitful sleep, waking at the smallest sound before falling back to sleep again.

Like Jean, Rhonda finds that when she consciously focuses on her breath and lets go of the things that distract her from that focus, she’s able to remain more present and mindful. As a result she can draw her attention back to her breath more easily when thoughts start to intrude, which has the benefit of inducing a deep state of relaxation. From there, Rhonda can easily slide into a restful, deep slumber during the night which enables her to be far more productive and less stressed the next day. woman asleep

By meditating on a regular basis, sleep patterns can be improved, accompanied by all of the benefits that come with a night spent comfortably in the land of Nod. The body’s capacity to restore itself is enhanced and immune function is strengthened. We feel more alert and ‘with it’ after a good night’s sleep because the body has depleted itself of adenosine, which is the substance responsible for making us feel sleepy. In addition our memories become sharper and our ability to focus is increased once we’ve had a night of restful, relaxing sleep.

Formal scientific studies of the benefits of meditation on sleep patterns support the positive examples presented in the scenarios above. A 6 week study of adults over the age of 55 found that meditation was at least as effective as other treatments aimed at improving sleep. In fact, it was found that the sleep scores of meditating participants improved much more than those who undertook sleep education as an alternative. The study, reported by David S Black and others in the Feb. 16 issue of the journal JAMA Internal Medicine, concluded that meditation was effective as a short term approach to improving sleeping patterns. While more research is needed into the long term effects, the results also showed no negative effects from participating in meditation with the aim of better quality sleep.

If you’re one of those who tosses and turns at night, lamenting the futility of counting sheep and staring at the ceiling trying to will your eyes to close, make a promise to yourself now to investigate sleep meditation. It’s far easier than you might think, there’s nothing to lose and all of the benefits of a great night’s sleep to gain.

My wish for you is that as a result of practicing sleep meditation, you obtain the absolute bliss of a wonderful night’s slumber. Sweet dreams!

Source: http://www.livescience.com/49828-mindfulness-meditation-sleep-older-adults.html

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Helpful Meditations for Family Caregivers

caregivers looking after a seniorYou’ve done the huge pile of laundry and ironing. You’ve made the bed and changed the linens for the second time today. You’ve done bath time, made dinner and run errands. It’s been a long day and you’re exhausted.

Although this may sound like a typical day in the life of a busy parent, it’s not. It’s a day that many grown children are experiencing right now as the primary in-home caregivers for their elderly parent(s).

As children, we are so used to our parents taking care of us that when it is time for the shoe to be on the other foot, so to speak, it can be completely overwhelming and stressful. To help you keep your head above water on the days when it’s all a bit much, unwind and regain your composure with meditation.

Meditation can:

  • Increase patience in stressful situations and because your parent will feed off of your “frazzled” energy, helps to keep him or her calm and peaceful as well, creating a mutually beneficial positive care giving environment (click here to read some of the benefits of meditation for the elderly). A few deeps breaths can go a long way in diffusing a tense situation with your parent (i.e. him or her not wanting to take their required medicine).
  • Help keep your entire body healthy by freeing the stresses that you hold onto both physically and mentally which, when not released, can cause you to become ill and fatigued.
  • Allow you to be wholly present in the moment. For example, if you are caring for someone suffering from Alzheimer’s and that person is having a lucid moment and really enjoying your visit, mindfulness meditation can help you to fully immerse yourself in that moment rather than focusing on what happens next or wishing there were more of those particular moments. This time spent enjoying time each other’s company reminds you of the value in what you are doing. It also gives you something positive you can store in your memory banks for later.
  • Provide (or renew) feelings of solace, faith, and security: Even when the parent you have known your whole life is changing right before your eyes in ways that can be hard to see, meditation can help to keep you grounded and give you strength to face those changes.

So on those busy days, how do you find time to incorporate meditation into your schedule as a caregiver?

Here are a few ways caregivers can add meditation to their day:

  • Meditate together with your parent using a guided meditation when you have a few quiet moments of relaxation.
  • Take advantage of any break you get (even if it’s while you wait for your parent at a doctor’s appointment) to practice mindfulness, perhaps doing some calming deep breathing.
  • Make it a part of your day by “adding” it to your caregiver schedule – i.e. meditate when your parent is napping or when someone comes to relieve you for a break. Make that your cue that it is time for a few minutes of meditation, start with something short and sweet say 3 or 4 minutes of mindfulness. Soon it will become an enjoyable habit you look forward to for the peace it brings to your day.

Let meditation be something you do to take care of yourself so that in turn you can be the best caregiver for your parent. Practicing meditation as a means of self-care will go a long way in helping you to relieve stress, fight feelings of negativity, discouragement, frustration, or even depression. Allow meditation to be the break you take  to feel better as you tackle your day.

To your inner strength – Anna

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Meditation and Aging

Senior Couple Meditating
Senior Couple Meditating

If you’re a baby boomer in Canada, you’re a guest at a party with approximately 8.2 million people, according to the 2011 Canadian Census. That’s 3 out of 10 Canadians or 23 % of the population. That is a party you might want to prepare for!

Being part of this unique party means sharing the tell-tale signs of aging with a huge crowd. Chances are you’re probably going to bed a little earlier these days, losing some hair, feeling stiff in the morning, becoming forgetful, and you may even be experiencing the always charming hair sprouting from your ears, among other signs of aging. For some approaching old age, these signs are easily accepted, for others they can cause frustration and stress.

Getting old isn’t easy and at Totally Meditation we often work with boomers looking for a way to help themselves transition into old age. Meditation can be a great tool to help you to cope with your changing health and physical abilities. It helps you conserve your energy for changing the things you CAN control (like where you go on your first retirement vacation), improves your frame of mind, and helps you accept what is happening to your mind and body as you age.

Benefits of meditation for an aging population

Delay the process of aging:

Meditation may not be a fountain of youth but studies have shown that by protecting telomeres (the caps on the ends of our chromosomes), it may help to delay the process of aging. These caps play a key role in the aging of cells. Every time a cell divides, its telomeres get shorter, unless an enzyme called telomerase builds them back up. When telomeres get too short, a cell can no longer replicate, and ultimately dies. This leads to a higher risk of –

  • heart disease
  • diabetes
  • obesity
  • depression
  • degenerative disease such as osteoarthritis and osteoporosis.

So in plain English that means meditation can help us alter the rate at which we age by “replenishing” our body’s stock of the enzyme telomerase – the body’s built in fountain of youth.

It also decreases the body’s production of the stress hormone cortisol, reducing the risk of tissue damage and high blood pressure.

Reverse the effects of aging on the brain:

As we age, the area of our brain attributed to attention span, planning, and memory – the prefrontal cortex – becomes thinner. A study conducted by Harvard’s psychiatry department in 2005 showed that people who meditated had thicker prefrontal cortexes and improved cerebral blood flow. This helps us retain memory and cognitive function longer, or in essence, build our brains. Yay for neuro plasticity!

Help you to sleep better:

Meditation boosts the production of melatonin, the body’s natural sleep hormone, resulting in a more restful night’s sleep. As you sleep, your body works to heal itself. In other words, improving your sleep improves your body’s capacity for self healing. Melatonin also helps to repair damaged cells that are a product of aging.

Reduce the anxiety that goes along with aging:

When we are feeling anxious, the neural pathways related to information processing tighten up, making it literally hard for us to think straight. Meditation allows a better connection with the reasoning center of our brain which allows for a more logical approach to emotional situations and in turn, the ability to react more calmly and efficiently.

If you’re a boomer looking to add meditation to your routine, we can help that so that you can be prepared to face the realities of aging head on and fear free.

To your inner youth – Anna

Resource – http://www.ls.ucdavis.edu/dss/news-and-research/shamatha-project-nov10.html