Getting older can be scary: We might not be as healthy as we once were, and our skin begins to show our age. A healthy lifestyle can help reduce our risk for many major diseases, but what can we do about our skin? Is it possible to prevent or even reverse aging?
What is skin aging?
The largest organ in our body, our skin is vulnerable to internal and external causes of aging. The skin is divided into three layers: the epidermis (top), dermis (middle), and hypodermis (deep). As we age, the epidermis becomes thinner and loses its connection with the underlying dermis, resulting in fragility. The dermis loses collagen and elastin, proteins that keep our skin supple and firm.
There are two types of aging: chronological aging and photoaging. Chronological aging is the natural aging of our skin. It results in fine wrinkles and dry, thin skin with loss of underlying fat. Photoaging is caused by excessive ultraviolet, or UV, radiation.
UV radiation can be divided into UV-A and UV-B rays. UV-A rays penetrate the deeper layers of the skin to break down collagen and elastin fibers. UV-B rays penetrate only the superficial layers of the skin and cause sunburns and skin cancer. Photoaging results in coarse wrinkles, roughness, laxity, and irregular pigmentation.
What causes aging?
Sun exposure without SPF )sun protection factor) protection is an important cause of aging. Additionally, tobacco smoking accelerates aging by remodeling elastic fibers in our skin, thereby causing stiffening and wrinkling.
Even the way you sleep affects the way your skin ages. Sleeping on your back avoids tension and compression to your facial skin. Sleeping with your face against a pillow can occlude the skin on the face, making it prone to clogged pores, acne, and lines.
Finally, “yo-yo dieting” or weight cycling, a pattern of weight loss followed by weight gain followed by loss can accelerate aging. Over time, the collagen and elastin in our skin begins to stretch and break down, leading to saggy, dull-appearing skin and exaggerated wrinkles.
Is there a magical fountain of youth?
There are certainly steps you can take in your daily life that can significantly slow the rate of aging. Daily broad-spectrum SPF 30 sunscreen can protect against photoaging. Smoking cessation and maintaining a healthy weight can help prevent the stretching and breakdown of skin proteins.
Drinking adequate water and moisturizing your skin can often improve the appearance of dry, wrinkled skin. The American Academy of Dermatology recommends a diet with plenty of fruits and vegetables and reports that consuming sugar and refined carbohydrates can accelerate aging.
The academy also recommends minimizing alcohol as it can dehydrate your skin. Avoid repetitive facial expressions, like squinting. Wear sunglasses whenever needed to avoid wrinkles around your eyes. Finally, make sure your skin is not irritated: Wash your face after sweating and avoid skin-care products that burn or sting.
Jimmy Buffett, who said, “Wrinkles will only go where smiles have been,” is right: Our skin is truly a reflection of our life — the sunny days, the laughs and smiles, the food, and everything in between. We might not be able to stop aging, but perhaps we don’t need to.
Getting older is beautiful: We are wiser, more confident, and more experienced. Enjoy the process while incorporating these small lifestyle changes to keep your skin healthy and radiant.
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Community Caregivers is a not-for--profit agency supported by community donations, and grants from the Albany County Department for Aging, the New York State Department of Health and Office for the Aging, and the United States Administration on Aging.
Editor’s note: Kanthi Bomareddy, M.D. is a former Community Caregivers student volunteer and a recent graduate of Albany Medical College.
The summer months are very important to our health and well being. Sunshine helps our body generate vitamin D and has been shown to increase levels of serotonin, a hormone in our body that improves mood and helps with anxiety.
While we should enjoy the warm weather and stay active outdoors, it’s important to protect our skin.
Hydrate, hydrate, hydrate!
We lose a lot of water from heat, wind, and physical activity. The conventional “eight 8-ounce glasses of water” is enough for most people. However, if you are exercising, outside on a hot day, have certain medical conditions, or take certain medications, then you might need more or less water.
How does water affect our skin? Without enough water, our skin can become dry, flaky, and tight, making it prone to wrinkles. While there is no data on water improving the appearance of skin, many people claim their skin is more radiant and healthier when hydrated.
Protect yourself from harmful rays!
The sun radiates a lot of electromagnetic waves onto Earth, particularly infrared radiation (heat), visible light (colors), and ultraviolet radiation (UV rays). This radiation is important to our environment and ecosystem but can be harmful to our skin.
UV radiation and visible light has been shown to penetrate our skin, resulting in tanning, sunburns, aging, and, possibly, skin-cancer formation. In fact, one in five Americans will be diagnosed with a skin cancer in his or her lifetime.
How can we protect ourselves? Staying in shade during peak sun hours, from 10 a.m. to 2 p.m.; wearing UV-protective clothing; and, finally, putting on sunscreen. The American Academy of Dermatology recommends sunscreen that is broad-spectrum (protecting against ultravioletA and ultravioletB rays), has a sun protection factor (SPF) of 30 or higher, and is water resistant.
Sunscreen should be worn every day, even on cloudy days when up to 80 percent of the sun’s harmful rays are able to damage your skin. The average adult will need about one ounce (enough to fill a shot glass) for the entire body to be applied about minutes before going outside. Reapply sunscreen as directed on the bottle.
Certain people are especially sensitive to sunlight and can develop redness or hyperpigmentation. In addition to UV radiation, visible light itself can cause significant redness and hyperpigmentation. Tinted sunscreens can reduce your skin’s exposure to UV rays and visible light.
How can we keep our skin looking healthy and clear? Hydration and daily sunscreen are the first steps. Exfoliation can help remove dead skins and stimulate growth.
Remember to gently rub your skin with an exfoliator for 30 seconds and rinse with warm, not hot, water. The frequency you exfoliate depends on the sensitivity of your skin.
For people with certain skin types, medications (retinols, benzoyl peroxide, etc.),and other skin products can make their skin red, hyperpigmented, and irritated. For those who are prone to hyperpigmentation on their faces, topical vitamin C has been shown to prevent UV-induced pigmentation and photoaging.
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Community Caregivers Inc. is a not-for-profit organization that provides non-medical services, including transportation and caregiver support at no charge to residents of Guilderland, Bethlehem, Altamont, New Scotland, Berne, Knox, and the city of Albany through a strong volunteer pool of dedicated individuals with a desire to assist their neighbors.
Its funding is derived in part from the Albany County Department for Aging, the New York State Office for the Aging, and the United States Administration on Aging. Community Caregivers also provides services by phone in Rensselaer County to reduce isolation and make referrals for other needed services.
Editor’s note: Kanthi Bommareddy is slated to graduate from Albany Medical College on May 27. He is a volunteer for Community Caregivers.
Community Caregivers is working hard to make sure seniors have access to COVID vaccines. We have learned that being eligible for the vaccine does not guarantee access. Many seniors do not have smartphones, notebooks, laptops or desktops. This is the same demographic that is most vulnerable to the virus.
For those of us who can navigate the internet, finding an appointment for a vaccine has been challenging. We have had to search various websites and complete online pre-applications so that we can access the actual application typically sent to us through other electronic communications. In this seemingly exclusive electronic effort, seniors are being left out.
Community Caregivers has a three-step approach to make sure seniors are included. First, we bring up the topic and directly ask: Do you need help getting a vaccine? We are asking this question to about 600 distinct individuals that we served in 2020.
Prior to our conversation, many seniors have not been asked the question. They, like the rest of us, need to have these discussions if for no other reason to vent some of their mounting COVID-anxiety.
Second, if a senior is interested in obtaining a vaccine, we search to find them an appointment. We do not have access to a secret stash of vaccines, but we do have perseverance.
We, like many, have found success with a relentless effort to review the different sites over and over until we find an appointment that suits each senior. Then on their behalf, we book the appointments, collect all necessary forms, and help fill out the hard copies.
Third, we provide transportation to and from the appointments, observing all necessary COVID precautions. We find volunteer drivers who will transport door-to-door.
Our volunteers call in advance to make sure all the arrangements are in place and we provide the personal touch of driving seniors individually so there is no worry about traveling in a group.
These are steps Community Caregivers is taking to assure seniors are included and protected as we get through this pandemic together. Please feel free to call our office at 518-456-2898 or email us at if you know of a senior who needs help setting up a vaccine appointment.
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Community Caregivers Inc. is a not-for-profit organization that provides non-medical services including transportation and caregiver support at no charge to residents of Guilderland, Bethlehem, Altamont, New Scotland, Berne, Knox, and the city of Albany through a strong volunteer pool of dedicated individuals with a desire to assist their neighbors.
Its funding is derived in part from the Albany County Department for Aging, the New York State Office for the Aging, and the United States Administration on Aging. Community Caregivers also provides services by phone in Rensselaer County to reduce isolation and make referrals for other needed services.
Editor’s note: Tony Cortese, M.S.W. coordinates services for Community Caregivers.
Cold, windy weather and even the sun can damage your skin and COVID-19 precautions add a whole other dimension.
The winter weather, from which we are just emerging, causes dry, flaky, and irritated skin by reducing the number of cells in the outermost layer of our skin. In addition, the dry winter atmosphere can rob skin of valuable moisture. We also tend to drink less because our thirst sensation is decreased in cold weather.
As a result, many people suffer from dry skin that can crack and bleed. Some may have worsening of existing skin conditions like eczema and psoriasis.
What can you do to prevent dry skin? The first thing is to drink enough water. It is recommended that men drink about 16 cups of fluids and women about 12 cups every day. You can also use thicker, heavier moisturizers, especially after showers or baths.
Finally, make sure you are gentle on your skin! That means warm, not hot showers and gentle cleansers followed by gentle drying. If you’re still having dry skin or if you think you might have a skin condition, visit your primary care provider or dermatologist.
We usually associate sun damage and tanning with warm summer months, but the sunlight in winter can play a major role in skin damage. Excessive sunlight and ultraviolet radiation can cause aging of your skin and increase your risk of developing skin cancer.
What can you do to protect yourself? Wear sunscreen!
The American Academy of Dermatology recommends sunscreen with a Sun Protection Factor, or SPF, of at least 30 that is water resistant and broad-spectrum. That means it protects against both Ultraviolet A (UVA), which has a longer wavelength, and is associated with skin aging, and against Ultraviolet B (UVB), which has a shorter wavelength and is associated with skin burning.
Make sure you apply the sunscreen 15 minutes before going outside and every two hours thereafter. Sunscreen does reduce your skin’s ability to make vitamin D so, if you are concerned about your vitamin D levels, please talk to your provider about options.
The best way we can avoid spreading flu and COVID-19 is wearing a mask, practicing social distancing, and washing our hands. However, regular washing can disrupt our skin barrier and integrity, which can lead to dryness and skin rashes.
Wash your hands using cool or lukewarm water for at least 20 seconds. Then pat your hands dry without rubbing and apply moisturizer afterwards. (If you are using an alcohol-based hand sanitizer, find ones with at least 60-percent alcohol with added moisturizers.)
Look for moisturizers in tubes instead of jars, so you do not double dip and contaminate the product. Try to avoid putting moisturizer on dry hands. Instead, wet your hands in lukewarm water for 20 seconds, then apply the moisturizer.
The American Academy of Dermatology recommends using ointments or creams instead of lotions, which can be more irritating. Look for products with jojoba oil, dimethicone, glycerin, hyaluronic acid, lactic acid, lanolin, mineral oil, petrolatum, or shea butter.
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Community Caregivers Inc. is a not-for-profit organization that provides non-medical services, including transportation and caregiver support at no charge to residents of Guilderland, Bethlehem, Altamont, New Scotland, Berne, Knox, and the city of Albany through a strong volunteer pool of dedicated individuals with a desire to assist their neighbors.
Its funding is derived in part from the Albany County Department for Aging, the New York State Office for the Aging, and the United States Administration on Aging. Community Caregivers also provides services by phone in Rensselaer County to reduce isolation and make referrals for other needed services.
Editor’s note: Kanthi Bommareddy is a candidate for a medical degree in 2021 at Albany Medical College.
No doubt over the past year you have heard someone describe the many impacts on our daily lives because of COVID-19 as the “new normal.” Certainly, COVID’s impact on Community Caregivers normal operations has been profound.
The pandemic has presented many disruptions to the normal routines of our clients, and our volunteers. Early on during this pandemic, our team members used their creativity to continue to find ways to support our neighbors, many of whom were affected by physically distancing protocols eliminating friendly visits, leading to even greater feelings of isolation.
While we continue to safely provide services such as grocery shopping, pharmacy pick-up, reassurance phone calls, and transportation, our friendly in-home visits have been placed on hold. Community Caregivers looked for another way to engage those at home and launched our weekly “Lunchtime Chat” sessions that have quickly become popular.
These phone-in presentations and discussions feature interesting new topics each week with a variety of knowledgeable speakers from the Capital District. Over winter months, we have learned about the history of the New York State Thruway, partnered with AARP for a series called “Brain Health and Staying Sharp,” and enjoyed a conversation about the joy of storytelling to name a few.
Our upcoming “Chats” include another partnership with AARP on safety from phone scams; we also have planned a discussion about caring for houseplants. You can reach out to us for the full schedule.
The topics are varied and intended to inform and at times entertain. To join the chats, call into 518-992-6661 every Tuesday and Friday at 1 p.m.
We also offer a mindful breathing session. Everyone is welcome to join us every Monday at 1:15 p.m. and Wednesday morning at 9:15 to experience mindfulness — call 518 992-6661.
Our mission at Community Caregivers is to provide services that enable individuals residing in Albany and Rensselaer counties to maintain their independence, dignity, and quality of life within their homes and communities.
We can only accomplish this through the support of our generous and dedicated volunteers. Our volunteer recruitment is ongoing and we would love for you to get to know us through an orientation. Contact to find out how an hour of your time can have a big impact on one of your neighbors.
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Community Caregivers Inc. is a not-for-profit organization that provides non-medical services including transportation and caregiver support at no charge to residents of Guilderland, Bethlehem, Altamont, New Scotland, Berne, Knox, and the city of Albany through a strong volunteer pool of dedicated individuals with a desire to assist their neighbors.
Its funding is derived in part from the Albany County Department for Aging, the New York State Office for the Aging and the United States Administration on Aging. Community Caregivers also provides services by phone in Rensselaer County to reduce isolation and make referrals for other needed services.
Editor’s note: Meredith Osta is the director of Volunteer and Community Engagement for the Community Caregivers.
Getting creative and finding solutions often is what gets us through tough times. During World War II, victory gardens became popular as a way to save money and also provide much needed nourishment. In the Great Depression, soup kitchens could be found in every city across the land, where the needy could find a warm meal and a friendly smile.
Today is no different. Not-for-profits continue to provide services while at the same time shifting the ways they reach not only their base, but also their benefactors. According to MobileCause, an organization that assists not-for-profits, digital happy hours have become popular as a way to raise funds for struggling and laid-off restaurant workers.
Not-for-profits that hold fundraising 5K races have shifted to individual virtual run/walks where participants gather pledges based on distance. And museums and galleries host “virtual tours” often guided by an expert who takes donors “behind the scenes.”
It is clear that the ability to adapt is how many organizations will survive these difficult times. Last month, the Guilderland Chamber of Commerce awarded Community Caregivers its Top Business 180 Award as part of the Chamber’s Annual Awards Celebration.
This distinction was given to a local business or not-for-profit that was forced to shift operations due to the COVID-19 pandemic. And, Community Caregivers, like many not-for-profits, is also changing the way it reaches out to its donors.
On Nov. 20 at 6:30 p.m., Community Caregivers will host its 26th Annual Gala. The virtual event — Hail to the Heroes — will honor volunteers and community partners and is being held in the memory of co-founder Joel Edwards.
“We invite everyone to join us on Zoom for an exciting evening of musical entertainment, gala trivia, an online auction and much more,” said Community Caregivers Executive Director Lee Lounsbury. “We are thrilled to have Greg Floyd of CBS6 Albany as our master of ceremonies and Tim Wiles, the director of the Guilderland Public Library, hosting a trivia event. And, while we can’t be together in person this year, we hope that people will unite online and raise a glass to our dedicated volunteers, staff, and community supporters.”
For more information on the 2020 Community Caregivers virtual gala, visit www.communitycaregivers.org or call the office at 518-456-2898.
Community Caregivers Inc. is a not-for-profit organization that provides non-medical services including transportation and caregiver support at no charge to residents of Guilderland, Bethlehem, Altamont, New Scotland, Berne, Knox, and the city of Albany through a strong volunteer pool of dedicated individuals with a desire to assist their neighbors. Its funding is derived in part from the Albany County Department for Aging, the New York State Office for the Aging, and the United States Administration on Aging.
Editor’s note: Kathy Brown is a consultant to Community Caregivers.
It goes without saying that times are incredibly difficult at present. Contributing to this is the complexity of the language around this pandemic.
Navigating new buzzwords and phrases can be confusing, and it is important that we overcome this obstacle to assure that we all are able to correctly interpret the constant information coming our way. In doing so, we can confidently and effectively respond to do our part in slowing the spread of COVID-19 — or, since we’re talking buzzwords, to “flatten the curve.”
The following is a breakdown of the different ways that we can maintain space from others to limit transmission of this virus.
Social distancing
On the light end of the spectrum, we have perhaps the most widely used term of all — “social distancing.” Interestingly, this refers to simply minimizing physical interactions with others. More specifically, it means avoiding unnecessary large gatherings (10 or more people, per the Centers for Disease Control and Prevention) as well as maintaining a physical distance of six feet or more when you absolutely need to be in public.
You’ll note the repeated use of the word “physical.” What is really vital here is not avoiding social interactions, but rather in-person contact. All that “social distance” truly looks to accomplish is a decrease in opportunities for sickness to spread.
By all means, you can still call your friends and family if you are able. Indeed, with many facing an increased amount of downtime, this is as good a time as ever to catch up remotely with those you care about.
Quarantine and isolation
Here we have two phrases that may be considered more official. Nonetheless, just like social distancing, “quarantine” and “isolation” have the same goal of preventing infectious spread.
They simply work toward this goal to a greater extent. In the case of both quarantine and isolation, people are separated and cut off from physical interactions (i.e., no outings whatsoever — unlike social distancing) until the risk of spread has run its course (about 14 days). The primary distinction between quarantine and isolation, however, is who they are intended for.
Whereas isolation should be practiced by all those who are already sick and/or tested positive for COVID-19, quarantine casts a wider net. In the present situation, this includes all those without symptoms who have had confirmed interactions with someone who has the virus, as well as those who have been in environments that are considered “high-risk” for transmission (e.g., traveling from/through heavily impacted areas — including here in New York).
In other words, we isolate those who are already sick from those who are healthy. By contrast, we proactively quarantine those who are healthy but may become sick. In either event, the risk of spreading the virus to more healthy people is mitigated.
Notably, although quarantines can be mandated by law, thus far, officials have largely enacted only measures such as shelter-in-place mandates that increase social distancing. Thus, the onus is currently on us to recognize our own risk and respond appropriately.
This is of especially high importance as COVID-19 has been shown to often manifest asymptomatically. If you may have been at risk to acquire this virus, please quarantine for 14 days while monitoring for symptoms. Otherwise, maintain your physical space while keeping up with loved ones from a distance.
Armed with proper understanding and action, we can each help flatten the curve and fight this pandemic.
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For over 25 years, Community Caregivers has helped those in local communities who may require a little assistance while they remain in their homes and live independently with dignity. Through a network of dedicated staff and volunteers, clients receive reassurance calls; friendly visits; and help with transportation, shopping, and light chores. Caregivers are also provided support through education and respite visits. Community Caregivers is always seeking new volunteers and clients. For more information, visit www.communitycaregivers.org or call 518-456-2898.
Editor’s note: Aaron Garcia is a student at Albany Medical College.
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By Everyone’s biggest concern right now is how to avoid contracting COVID-19, so let’s address some key preventative measures to keep ourselves safe and healthy.
It is believed that this disease is mainly spread from person to person, so the best defense is maintaining a safe distance from other people. COVID-19 mainly spreads through the air, especially when another person coughs or sneezes, so it is recommended that you maintain a six-foot distance from other people when you are in a public space (i.e. buying groceries, going to the pharmacy, etc.).
It is also extremely important to wash your hands for at least 20 seconds after being in public spaces, blowing your nose, coughing, or sneezing. If soap and water are not available, an alcohol-based hand sanitizer should be used. All care should be taken to avoid touching your face.
Frequently-used household items, such as doorknobs, counters, appliances, desks, and phones, should be wiped down daily, if not more often. What can be used to effectively disinfect? Options include diluted household bleach solutions (one-third cup of bleach per gallon of water), alcohol solutions (at least 70 percent alcohol), and most household disinfectants registered by the federal Environmental Protection Agency.
According to Governor Andrew Cuomo’s “New York State on Pause” executive order, all nonessential gatherings of individuals of any size for any reason have been temporarily banned. When it is necessary to go out in public, individuals should avoid crowds and maintain a minimum six-foot distance from one another.
The best way we can work together to prevent the spread of this disease is to practice social distancing by staying at home as much as possible, especially since New York State currently has such a high rate of COVID-19 cases. Even if you are feeling well, it is possible that you could still be carrying the disease and inadvertently be putting others at risk by going out.
Additionally, “Matilda’s Law,” named for the governor’s mother, is currently in effect in New York State. The purpose of these guidelines is to protect residents who are older than 70 and individuals with otherwise compromised immune systems (i.e. cancer patients, transplant patients, individuals with HIV/AIDs, etc.).
In addition to the guidelines recommended for everyone, these individuals are instructed to remain indoors at home, except for going outside for solitary exercise. They should wear a mask in the company of others and any visitors should take their temperature before they enter their home.
One last note, although solitary outdoor exercise is still encouraged to stay healthy and fit, please avoid contact sports, playgrounds, basketball courts, etc. to help prevent the virus’s spread. We are all in this together; let’s work together to keep our loved ones and neighbors safe.
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For over 25 years Community Caregivers has helped those in local communities who may require a little assistance while they remain in their homes and live independently with dignity. Through a network of dedicated staff and volunteers, clients receive reassurance calls, friendly visits, help with transportation, shopping, and light chores. Caregivers are also provided support through education and respite visits. Community Caregivers is always seeking new volunteers and clients. For more information, visit www.communitycaregivers.org or call 518-456-2898.
Editor’s note: Caroline Weiss is a second-year Medical student at Albany Medical College.
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Volunteering results in positive benefits not only for the recipient, but for the volunteer as well, according to studies cited by the Mayo Foundation for Medical Education and Research website. Those who give of their time and themselves often feel less stress in their lives and have a sense of purpose and focus.
Volunteers suffer less from isolation and depression. Another benefit is that people involved in volunteering often develop relationships that enrich lives on both sides.
Mary Morrison, Community Caregivers’ volunteer coordinator, has seen this firsthand.
“I have worked matching the Community Caregiver volunteers with clients requesting services since May 2007. It really isn’t work because the volunteers are so gracious about accepting assignments and so giving of their time. We could not do what we do without our volunteers,” said Morrison.
“As for clients, having a Community Caregiver volunteer provide service to them is a very personal and caring experience,” Morrison continued. “Whether it is a ride to an appointment or a visit from a volunteer, clients enjoy the time spent with their volunteers and, in many instances, both develop new and special relationships.”
One such relationship evolved between Judy, a Community Caregivers volunteer, and Clark, her client who recently passed away. Judy wrote to Community Caregivers and included the following:
As I think about Clark’s death, he wasn’t just a Community Caregivers client to me, he became my friend. I hope this does not sound cliché, but I sincerely feel it was an honor and a privilege to know Clark, a decorated World War II veteran.
My time volunteering with Clark began in May 2015. I drove him to see his wife at a nursing home. On our rides, we got to know each other. He was surprised and delighted that I knew Blauvelt, New York where he had lived for many years.
Clark taught me a lot about aging well. I appreciated that he knew what he wanted and was always making choices especially when it came to food. He introduced me to his two favorite ice-cream flavors, and I learned that he liked his sunflower seeds roasted and salty.
Clark and I had many interesting conversations about politics. We learned early on that we did not watch the same cable news. But we respected each other and could converse pleasantly. It was a joy to be in Clark’s presence. I am going to miss him.
If you, a family member, or friend has been thinking about giving back or paying it forward, consider Community Caregivers. For 25 years, we have helped those in local communities who may require a little assistance while they remain in their homes and live independently with dignity.
Through a network of dedicated staff and volunteers, clients receive reassurance calls; friendly visits; and help with transportation, shopping, and light chores. Caregivers are also provided support through education and respite visits.
Community Caregivers is always seeking new volunteers and clients. For more information, visit www.communitycaregivers.org or call 518-456-2898.
Editor’s note: Kathy Brown is the Outreach and Communications coordinator for the Community Caregivers.
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Our knees age as we age, so taking precautions may help them age a bit slower.
They are the biggest joint in the human body, consisting of three compartments. Any of these compartments are susceptible to wear and tear which may be painful.
At a certain point in our lives, joint damage will happen. However, according to an article by Stacey colino, published by AARP in September, steps can be followed to help with the protection of aging joints. These may include:
— Maintaining your weight: Excess weight can put extra pressure on the knees. One extra pound is equivalent to four times that pressure on your knees;
— Moving around: Movement maintains joint function, strength, and motion in our knees. Running is a great way to keep moving, but only every other day. Other activities include: low-impact bike riding, Pilates, swimming or using an elliptical;
— Developing strong muscles that support our knees: Our thigh muscles have a big influence on knee support so keeping these muscles strong can have a beneficial impact on your knees. These muscles can be strengthened by doing squats and lunges: For people aged 50 or older, do not squat below a 90-degree angle. Some exercise machines that can be used for the same effect include: leg press, hamstring curl, knee-extension and abductor machines;
— Focusing on your posture: To achieve good posture: First, stand up tall, then make sure your head lines up with your shoulders and your shoulders are over your hips. Next, your hips should line up with your knees. And lastly, align your knees up with your feet. This type of posture can relieve pressure off the knees;
— Owning a pair of shoes that are right for you: The shoes you wear should be comfortable and supportive so that alignment in your lower joints is not compromised but improved. A medical professional can recommend what type of shoe is best for you and your needs.; and
— Reacting to your knee pain: If you feel any pain or swelling while doing moderate exercises, take a break! The RICE treatment (rest, ice, compression, elevation), is a great way to recover quickly, along with taking anti-inflammatory drugs like ibuprofen.
Following these steps may help reduce any pain and may postpone the time when your knees begin to degenerate.
Community Caregivers Inc. is a not-for-profit organization that provides non-medical services including transportation and caregiver support at no charge to residents of Guilderland, Bethlehem, Altamont, New Scotland, Berne, Knox, and the city of Albany through a strong volunteer pool of dedicated individuals with a desire to assist their neighbors.
Our funding is derived in part from the Albany County Department for Aging, the New York State Office for the Aging, and the United States Administration on Aging. To find out more about our services, as well as volunteer opportunities, please visit www.communitycaregivers.org or call us at 518-456-2898.
Editor’s note: Mary Alsunna, a University at Albany student, is currently volunteering with Community Caregivers. She will be writing columns on topics of interest for seniors during fall 2019 semester.