Category: Health

  • Healthy Aging and Hearing Loss

    As we age, our hearing often loses its edge. Clinical research suggests that hearing loss can have a negative effect on some key measures of healthy aging as cognitive, physical and social functioning decline. A study by the National Institute on Aging indicates that people with untreated hearing loss are significantly more at risk of developing Alzheimer’s and dementia.

    Hearing loss gradually sneaks up on us. Over time, we adjust and adapt, but even a mild hearing loss can be a source of misunderstanding and failed communication, leading to stress, fatigue and self-imposed isolation.

    Modern hearing devices are virtually invisible, comfortable and easy to use. As a result, those with hearing loss are no longer prevented from enjoying the activities that make life more enjoyable, like dining out with friends at their favorite restaurant or being present with family.

    The first step in correcting a hearing problem is to have the amount and type of loss measured by a hearing specialist.

    A professionally fitted hearing aid may be the key to enjoying a better tomorrow!

    OHANA HEARING CARE
    1296 S Beretania St., #102, Honolulu HI 96814
    808-593-2137 | www.ohanahearingcare.com

    As we age, our hearing often loses its edge. Clinical research suggests that hearing loss can have a negative effect on some key measures of healthy aging as cognitive, physical and social functioning decline. A study by the National Institute on Aging indicates that people with untreated hearing loss are significantly more at risk of…

  • Improve Your Health with Tai Chi

    Tai Chi, often referred to as “moving meditation,” is an ancient Chinese practice characterized by slow, flowing, low-impact movements and deep breathing. It offers wonderful benefits for any age group and is an incredibly effective and helpful practice for older adults. Potential benefits include:

    • improved balance and fall prevention
    • relief for arthritis symptoms
    • improved blood pressure and circulation
    • increased relaxation and stress relief

    Tai Chi also taps into the principle of Mindfulness — being able to calmly focus on a single idea, movement, thought, or problem.

    The Tai Chi for Health program at the Nā Kūpuna Makamae Senior Center in Honolulu, taught by certified instructor Randal Lau, provides a safe exercise designed specifically to meet the challenges of aging. It is open to all fitness levels and abilities, and is a great way to relax, enjoy yourself and improve your health and overall well-being! The class runs Tue. 10–11am and Fri. 11am–12pm.

    Weekly kūpuna activities at the Senior Center in the historic pumping station on Ala Moana Blvd. include: Gentle Yoga & Sound Bath, Hula, Qi Gong, Hawaiian Language, Lauhala Weaving, Pua Culture/Lei-Making Class, Hanafuda, Tech Savvy Seniors, Kūpuna Podcasting, and a monthly Farmers Market.

    NĀ KŪPUNA MAKAMAE SENIOR CENTER
    A Project of Pacific Gateway Center
    653 Ala Moana Blvd., Honolulu HI 96813
    808-774-7047 | M-F 9am-5pm
    www.NaKupunaMakamae.org

    Tai Chi, often referred to as “moving meditation,” is an ancient Chinese practice characterized by slow, flowing, low-impact movements and deep breathing. It offers wonderful benefits for any age group and is an incredibly effective and helpful practice for older adults.

  • SQUAT – The One Exercise You Should Learn

    Just think of the tasks you do every day that should involve a squat: getting on/off a chair or toilet or picking up something from the floor.

    A “modified squat” is one of the most beneficial exercises to learn. It strengthens the lower body and core and reduces the strain on the knees when done right.

    Unfortunately, most people never learn the PROPER way to squat (a squat is NOT the same as a knee bend). To start:

    • POSITION feet hip distance apart, toes ideally pointing forward
    • SET yourself by pressing the big toe into the ground, push your knees slightly out and keep the knees in line with the ankles and the toes — try to maintain the normal curves in your neck and back and keep your shoulders in line with your hips
    • BEGIN with a “hip hinge” or bow (DO NOT start with your knees) — PUSH your butt back as if sitting on a chair — KEEP your weight and pressure on the big toes and heels
    • KNEES STAY BEHIND THE TOES squatting down —
      On the way UP, squeeze in your stomach and butt muscles and drive through the heels as you stand

    Do 10–12 squats, 3–5 times a day, and soon you’ll be feeling stronger and more steady on your feet.

    GYMGUYZ Urban Honolulu
    808-638-2525 | www.gymguyz.com

    A “modified squat” is one of the most beneficial exercises to learn. It strengthens the lower body and core and reduces the strain on the knees when done right. Unfortunately, most people never learn the PROPER way to squat.

  • Rehab for Breast Cancer Recovery

    October is National Physical Therapy Month and National Breast Cancer Awareness Month. Physical therapy may not be the first healthcare field that comes to mind when someone is undergoing cancer treatment, but physical therapists can play an integral role in promoting a speedy recovery and in assisting a return to previous levels of activity following surgery and radiation/chemotherapy treatments.

    Overhead reaching and elevating the arms forward, back and sideways are often affected as one recovers from lymph node resection, chest wall radiation, or breast reconstruction. Early intervention with manual therapy, such as scar tissue and trigger point release, passive range of motion, and joint mobilization help to reduce pain and tightness, and can improve upper extremity mobility and function. Desensitization techniques, such as vibration or rubbing with a textured cloth can help to treat nerve hypersensitivity. Physical therapy can address additional side effects, such as fatigue, bone and joint pain, osteoporosis, headaches and weakness. Along with building strength and increasing endurance with an individualized program prescribed by a physical therapist, socialization and the release of endorphins that occur with exercise can also help to improve the psychological aspect associated with the diagnosis of cancer.

    It’s never too late to begin rehab services for cancer recovery. If you have difficulty performing daily tasks, seek out a physical therapist to help restore healthy movement, comfort and function.

    MOON PHYSICAL THERAPY, LLC
    320 Ward Ave., Ste. 107, Honolulu HI 96814
    95-1057 Ainamakua Dr. F-11, Mililani HI 96789
    808-597-1005 | www.moonpt.com

    October is National Physical Therapy Month and National Breast Cancer Awareness Month. Physical therapy may not be the first healthcare field that comes to mind when someone is undergoing cancer treatment, but physical therapists can play an integral role in promoting a speedy recovery and in assisting a return to previous levels of activity following…

  • Aquatic Physical Therapy for Chronic Pain

    If you are one of the 100 million Americans who experience chronic pain, know that physical therapy can be a safer alternative to potentially addictive medications. Physical therapy plays a vital role in helping to manage and overcome chronic pain through proper strengthening and flexibility exercises, manual therapies, posture and body mechanics instruction.

    Patients who have experienced extended periods of pain are often caught in a vicious cycle, where they move less because it’s painful, which leads to decreased strength, endurance, mobility and overall confidence. Their posture, muscle imbalances and emotional state all become worse.

    Physical therapists understand that, to overcome chronic pain, you must break the pain cycle and one of the best ways, is to move! But how can you exercise if every time you move, it’s painful? The answer is Aquatic Physical Therapy.

    When the water is at chest level, 80 percent of the body’s weight is reduced, which allows patients to strengthen in a comfortable environment where the body can heal faster. The warmth of the water relieves pain and increases relaxation — important aspects of controlling chronic pain. Aquatic therapy also provides psychological benefits improving feelings of self-worth and reducing stress and anxiety. If pain is limiting your mobility don’t give up, try aquatic therapy because freedom from pain is possible.

    Moon Physical Therapy, LLC
    320 Ward Ave., Ste. 107, Honolulu HI 96814
    Aquatic, Land-based and Manual Therapy and
    Cardiopulmonary Rehab Programs
    808-597-1005 | www.moonpt.com
    Like me on Facebook: Moon Physical Therapy, LLC

    If you are one of the 100 million Americans who experience chronic pain, know that physical therapy can be a safer alternative to potentially addictive medications. Physical therapy plays a vital role in helping to manage and overcome chronic pain through proper strengthening and flexibility exercises, manual therapies, posture and body mechanics instruction.

  • Skip Costly Equipment: Use the Mighty Can

    Not everyone has spare cash to spend on expensive physical therapy equipment to use at home, so why not learn how to utilize household items to get the same results? Specialized equipment, although beneficial if used correctly, is not necessary to live a life without pain. Creativity can often duplicate or at least mimic the results of expensive therapy equipment.

    For example, proper squatting while holding onto the kitchen sink or a door frame is more effective than almost all exercise equipment. Similarly, rather than dumbbells or machines, cans or exercise bands are excellent replacements. Not only does the right exercise determine the level of benefit, but the technique of each exercise is equally important to achieve immediate alleviation.

    Just like with car maintenance, the body will not work correctly if not kept healthy. Even if only one cog is out of place it causes a chain reaction of inefficiency and problems. That is because, with any injury, the body will naturally compensate, causing unconscious bad habits that result in aches and pains that do not go away. Any bad habit will take hard work to fix, so that’s why motivation is the key to physical therapy. A little bit of hard work is well worth it to prevent suffering.

    Since nothing needs to be purchased for successful physical therapy, the universal factor among successful individuals is the motivation to put in hard work.

    PRIME PHYSICAL THERAPY
    600 Queen St. C-2, Honolulu HI 96813
    808-286-0194 | www.primepthawaii.com

    Not everyone has spare cash to spend on expensive physical therapy equipment to use at home, so why not learn how to utilize household items to get the same results?

  • Stepping Down Pain Free

    Knee pain while descending stairs is often due to the force on your kneecap (patella), which studies show is 3.5 X your body weight. If you weigh 140lbs, the force on your patella can be as much as 490lbs! That is a lot of stress on your knee, and the pain will be magnified if you have weak muscles or degeneration of the cartilage in the joint.

    Strengthening the hip and knee, specifically the larger gluteal and quadricep muscles, will help absorb the force that travels through the knee. Stretching tight muscles at the side and back of the thigh, as well as the calf, can help prevent tracking problems of the patella.

    This exercise will help reduce pain when going down stairs, as it uses the proper mechanics to build the correct muscles. Begin by standing tall on a step or platform sideways, holding onto a stable object.

    1. Slowly lower one leg over the outer edge and squat down, touching your toe to the ground.
    2. Keep upright, knee aligned over your first and second toe.
    3. Sit your bottom back when squatting, with more weight on the heel of the bent leg. Return to standing tall.

    Moon Physical Therapy, LLC
    320 Ward Ave., Ste. 107, Honolulu HI 96814

    Aquatic, Land-based and Manual Therapy and
    Cardiopulmonary Rehab Programs

    808-597-1005 | www.moonpt.com
    Like me on Facebook: Moon Physical Therapy, LLC

    Knee pain while descending stairs is often due to the force on your kneecap (patella), which studies show is 3.5 X your body weight. If you weigh 140lbs, the force on your patella can be as much as 490lbs! That is a lot of stress on your knee, and the pain will be magnified if…

  • New Guidelines for High Blood Pressure

    Let us start with this little fact: almost half of all adults in the United States are affected by hypertension. Recently published revised guidelines for the detection of high blood pressure mean that 46 percent of all Americans 18 years and older are now considered to have hypertension (otherwise known as high blood pressure). This is a staggering statistic, equating to about 103 million adults in the United States.

    What are the new guidelines?

    The new guidelines from the American College of Cardiology and the American Heart Association define hypertension as blood pressure readings greater than or equal to 130/80. Prior to this change, the standard definition of hypertension was anything equal to or greater than 140/90. With these new, stricter guidelines millions more adults are now considered hypertensive.

    What is hypertension?

    Imagine your heart as a pump. The heart pumps blood to the rest of the body through pipes called arteries, which — like rubber tubes — can expand and contract. The pressure of blood filling the arteries is what we measure and call blood pressure. If the force of this pressure in the pipes or arteries is too high, that is what we call hypertension or high blood pressure. With the new guidelines, anything equal to or greater than 130/80 is now considered hypertension.

    In a perfect world, the top number should be less than 120. This is called the systolic pressure and it is the pressure measured when the blood is filling the artery and it expands. The bottom number is called the diastolic pressure and, optimally, this number should be less than 80. It is the pressure of the artery when the heart is at rest — in other words, when the heart is not pumping blood.

    Why are these numbers important?

    Your doctor and healthcare providers measure these numbers regularly because hypertension is known as the “silent killer.” Unlike when you have a visible injury, cold or cut, you may not realize anything is wrong unless you get checked regularly by your primary care provider. As the blood pressure in your body increases and stays elevated over time, your risk for complications such as a stroke or heart attack increase significantly.

    If you want to avoid any complications from this chronic epidemic, please talk with your healthcare provider and see him or her regularly to help prevent, manage and treat hypertension.

    HOUSE CALL MEDICAL PRACTICE LLC

    808-726-5062 | Housecallmed@gmail.com
    www.housecallmedhawaii.com

    Let us start with this little fact: almost half of all adults in the United States are affected by hypertension. Recently published revised guidelines for the detection of high blood pressure mean that 46 percent of all Americans 18 years and older are now considered to have hypertension (otherwise known as high blood pressure).

  • Biking for Seniors

    As we age, exercise becomes more and more important — not only for our bodies, but for our minds as well. But fitness doesn’t always have to happen from inside the local gym. You can get on a path to a fit and healthy lifestyle by incorporating cycling into your daily routine. Instead of driving the short distance to the store or park, try biking there instead! This can sometimes be quicker and more convenient for you — and certainly better for your body, your wallet, and the planet.

    It’s important to start small, but for most people getting back on the bicycle is really just like riding a bike — you never forget! Bicycling reminds us of the freedom of our childhood, where we could expand and explore our world all from two wheels. Bicycles can be used for the same thing in our older years! Look for a bicycle with a step-through frame and upright seating position for comfort and stability. And don’t forget your helmet! Start on multi-use bike paths, which are physically separated from motorized traffic, or quiet residential roads. Consider joining up with a group of friends to ride or meet new friends at an organized group ride in your area!

    If you haven’t been on the saddle for years (or decades), or never learned how to ride a bicycle, the Hawaii Bicycling League (HBL) offers free Adult Learn to Ride workshops that can get you rolling safely, at any age (bikes, helmets, and friendly instructors all are provided)!

    HBL is a local non-profit founded in 1975, with the mission to enable more people to ride bicycles for health, recreation, and transportation, through advocacy, education, and events.

    If a two-wheeled ride isn’t your cup of tea, check out HBL’s Senior Cycling Program! Kupuna 50 years of age (and up) get to rediscover their youth with HBL’s recumbent tricycles on Oahu’s car-free bike paths. The adult three-wheelers are great for those that have poor balance or bad joints, or those that don’t know how to bike. Senior Rides are scheduled five times a month at the Pearl Harbor Bike Path and Magic Island multi-use paths and are for all levels of riders. Recumbent trikes, along with all the bells and whistles, are provided free of charge through this fun program designed to get you outdoors and healthy!

    However you decide to get your roll on, the Hawaii Bicycling League has you covered. Whether you are an adult looking to learn how to ride a bike for the first time or are someone ready to regain comfort and confidence with cycling on the roads of Hawai‘i, HBL will get you there.

    HAWAII BICYCLING LEAGUE
    3442 Waialae Ave., Suite 1, Honolulu HI 96816

    808-735-5756  |  bicycle@hbl.org  |  www.hbl.org

    As we age, exercise becomes more and more important — not only for our bodies, but for our minds as well. But fitness doesn’t always have to happen from inside the local gym. You can get on a path to a fit and healthy lifestyle by incorporating cycling into your daily routine.

  • Yoga Just for Kūpuna

    At the YMCA of Honolulu, our programs and services are tailored to meet all ages, abilities and goals — and so are our yoga classes! All health and fitness facility Y Branches offer a range of yoga classes for kūpuna, from ones that will bring on a light sweat to others that will give you a soothing stretch while seated on a chair.

    As a sanctuary for those getting stronger and doing their best to keep healthy, we at the YMCA encourage our seniors to explore yoga, as it:

    • Strengthens bones and protects joints
    • Builds balance and flexibility
    • Sharpens the mind and improves mood
    • Minimizes hypertension
    • Improves the respiratory system
    • Encourages calm and mindfulness

    When practiced with our experienced yoga instructors on a regular basis, you can be sure you’ll enjoy many of these benefits!

    Feeling unsure about trying it out? We understand. Here are a few tips that will help you enjoy your first senior yoga class at the Y!

    • Talk to our yoga instructor before class. Let them know if it’s your first time (or your first few times) and what conditions you may be challenged with that could make you feel dizzy or cause pain. Ask them any questions you may have about the class.
    • Talk to your fellow students. We have a large kūpuna population who enjoy working out at each of our Y’s and who love yoga! Most of these members regularly attend their classes and are eager to meet and help you! You can also ask them how yoga has helped them in their lives — to encourage you to keep coming!
    • Use a wall, use the props. When you go to a yoga class, there will be yoga props available, such as blocks, straps, and pads for your knees. Use everything you can to feel comfortable and make the class manageable — especially during your first few times. For standing and balancing poses, use a wall to prop yourself up to ensure you feel stable while trying the poses out.

    YMCA of Honolulu

    www.ymcahonolulu.org/

    Contact your closest Y Branch for membership, discount opportunities and other activity schedules and information.

    SENIOR YOGA CLASSES

    Kaimuki-Waialae: 808-737-5544

    Hatha Yoga                             M / 2:15 pm
    Senior Stretch Yoga                W / 10:30 am

    Kalihi: 808-848-2494

    Gentle Yoga                            M, W, F / 12:10 pm
    Tu, Th / 10:15am
    Yin/Yang Yoga                        Tu, Th / 4:30 pm
    with Back Care

    Leeward: 808-671-6495

    Gentle Yoga                            M / 8 am
    Stretch & Relax                       Tu, Th / 8 am
    M / 7:30 pm
    Iyengar base Yoga                  W / 8 am

    Mililani: 808-625-1040

    Senior Yoga                             M, W / 7 am
    Hatha Yoga                              W / 9:45 am
    F / 10 am
    Su / 9:05 am
    Chair Yoga                              Tu / 12:15 pm
    F / 11:15 am
    Stretch and Relax                   M, W / 5:30 pm
    Hatha Yoga                             M / 6:45 pm
    Yin Yoga                                  F / 6:45 pm

    Nu‘uanu: 808-536-3556

    Gentle Yoga                            Tu / 10 am
    Hatha Yoga                             Th / 10:05 am

    Windward: 808-261-0808

    Sunrise Stretch                        M, F / 6:30 am
    W / 6:15 am
    Sunrise Yoga                           Tu, Th / 6:30 am
    Gentle Yoga                             M, F / 11:30 am
    Senior Chair Stretch                Tu / 11:45 am
    Basic Yoga                               W / 12:15 pm
    Hatha Yoga                              Sa / 9:15 am

    At the YMCA of Honolulu, our programs and services are tailored to meet all ages, abilities and goals — and so are our yoga classes! All health and fitness facility Y Branches offer a range of yoga classes for kūpuna, from ones that will bring on a light sweat to others that will give you a soothing…

  • How to Climb Stairs Pain Free

    In our younger years we didn’t think twice about sprinting up and down steps. As we age, however, climbing a flight of stairs can often seem like scaling a mountainside due to limited mobility and pain. According to Harvard Health Publishing, the force on each knee is 2 – 3 times your body weight when you go up and down stairs. So, if knee or back pain has you avoiding stairs, follow these simple steps to regain your independence and freedom of movement.

    Stand tall (A)   and tighten your core muscles to protect your spine, place one hand on the rail to maintain balance and set your entire foot on the step (B). As you step up, apply more weight through your heel rather than your toes and engage your buttock muscles as you straighten your leg to move up on the step. Try to avoid leaning forward and pulling yourself up using the hand-rail, instead keep the knee aligned with your toes (C) and focus on the larger muscles of the hip (hamstrings and gluteals) to take the pressure off the knee joint.

    Following these simple tips may not immediately resolve your pain, but with practice and strengthening your core and lower extremity muscles as you use correct mechanics, you will allow your body to adapt so that you can enjoy taking the stairs every day.

    Moon Physical Therapy, LLC
    320 Ward Ave., Ste. 107, Honolulu HI 96814
    Aquatic, Land-based and Manual Therapy and
    Cardiopulmonary Rehab Programs
    808-597-1005 | www.moonpt.com
    Like me on Facebook: Moon Physical Therapy, LLC

    In our younger years we didn’t think twice about sprinting up and down steps. As we age, however, climbing a flight of stairs can often seem like scaling a mountainside due to limited mobility and pain. According to Harvard Health Publishing, the force on each knee is 2 – 3 times your body weight when you go…

  • Tips for Healthy Kidneys

    March is National Kidney Month. Did you know that the risk for developing kidney disease in Hawai‘i is 30 percent higher than the mainland? One of the reasons we have a higher risk in Hawai‘i is due to our ethnicities, including Native Hawaiian, Filipino, Pacific Islander, etc. Here are tips on how to keep your kidneys healthy.

    Limit salt. According to the American Heart Association, the daily recommendation for salt intake is 2,400 milligrams of sodium. That’s only 1¼ teaspoon of salt for your whole day. This can really add up, especially when eating out. By limiting dining out and choosing low-sodium or no-added-salt foods, you can lower your salt intake and help control blood pressure. Controlling blood pressure is needed to prevent hypertension, which can lead to kidney disease.

    Stay hydrated. Make sure water is your primary beverage throughout the day. Most people can drink about eight cups of water throughout the day to stay hydrated, but some people require more or less. If you have questions about how much water you should be drinking, ask your doctor or a registered dietitian. For more information on kidney-care, come join our annual event:

    Walk on the Wild Side
    Saturday, March 10, 2018, in Chinatown

    There will be Kidney Early Detection Screening (including checking for diabetes, hypertension and kidney disease), a Health Fair, Scavenger Hunt, History-Mystery Walk, children’s activities and an arts-and-culture fair. Come and join the fun! Visit kidneyhi.org for more details.

    National Kidney Foundation of Hawaii

    808-593-1515  | www.kidney.org

    March is National Kidney Month. Did you know that the risk for developing kidney disease in Hawai‘i is 30 percent higher than the mainland? One of the reasons we have a higher risk in Hawai‘i is due to our ethnicities, including Native Hawaiian, Filipino, Pacific Islander, etc. Here are tips on how to keep your…