Dr. Toyin Akande Ajala
Tips For Senior Citizens :
My name is Doctor Toyin Akande Ajala. Consultant Geriatrician, JBS Gerontology Centre
Now I am sure that many of you have heard some of your older relatives saying things like “when I wake up in the morning, I feel weak” or “first thing in the morning I feel dizzy”. Some people wake up feeling completely drained, tired and have no energy at all. That one dangerous habit that can put elderly people at risk of collapse first thing in the morning is, NOT DRINKING WATER as soon as they wake up.
Most people do not realize that overnight they have gone 6, to sometimes 8hours without drinking anything. So by the morning, the body is dehydrated, the blood is a bit thicker and blood flow to the brain can be slightly compromised. In older adults, this can lead to dizziness, weakness, fatigue, confusion, an increased risk of falls, and also an increased risk of stroke.
So what should you do? It is very simple. Drink a glass of water as soon as you wake up, keep it by your bedside because you need to. If a full glass feels too much, just take small sips. Now you must make sure that you do this before you drink tea or coffee and even before taking medication. It sounds very simple but it can make a real difference and reduce your risk of collapsing by the bedside first thing in the morning.
I also want to talk to my elderly ones about another dangerous mistake that many of them are making every single day, and they don’t even know that this is harming them.
So, are you someone who sits for a long time, maybe watching TV, reading or just resting?
If you are sitting for more than one hour without standing up, I need you to listen very carefully.
When we sit for a long time especially as we get older, the blood in our legs begin to slow down, it pools and when blood pools, it can form a clot. This is called a DVT (Deep Vein Thrombosis) now here’s the dangerous part, that clot can break off, it can travel from your leg, up through your body and into your lungs. This is called a Pulmonary Embolism, and it can kill you very quickly, No warning.
This happens to elderly people who look perfectly fine, so one minute they are sitting in their favorite chair, not knowing that danger has been building silently inside their body. They stand up and next thing they collapse and they are gone. I’m sure many people have heard of this scenario.
So what do I want you to do? Every 45 minutes to one hour, stand up, walk a little. Even just to the kitchen and back. If walking is difficult, do ankle pumps in your chair. Lift your toes up, push them down ten times. This keeps the blood flowing. Drink your water. Dehydration makes blood thicker and more likely to clot. Now if you ever notice swelling in one leg, pain in your calf or you suddenly feel short of breath, go to the hospital immediately. DO NOT WAIT.
My elderly ones, standing up for two minutes could save your life. Please do not underestimate this.
*Materials pieced together by Senior Citizens Centre