Another Study Reports on the Benefits of Chocolate

A recent study published in the European Journal of Preventive Cardiology, reports certain foods including many of the things we would not want to live without such as chocolate and coffee, may help lower blood pressure. A type of flavonoid called Flavan-3-ols, a plant-based compound in cocoa and coffee beans as well as apples, grapes and teas are found to be effective at improving endothelial function, which can significantly influence blood pressure.

The Medical News Today says endothelium is a thin layer of cells lining the blood vessels, and its elasticity or stiffness plays a role in effecting how well the arteries maintain normal blood pressure, and keep nutrients in and toxins out. Cardiologist Jayne Morgan, MD. of Hello Heart, says, it also reduces platelet adhesion and subsequent clot formation, and aids in response to injury. Endothelial function “is measured by flow-mediated dilation (FMD), and even a small increase in FMD (about 1%) can reduce cardiovascular disease risk by 8–13%.”

Dark chocolate is the best type of chocolate to get Flavan-3-ols and should contain 70 percent or more cocoa and minimal added sugar or natural sweeteners like coconut sugar. Green tea and black teas are better than flavored teas as processing can damage or remove the compound. Research has shown Sencha, a popular Japanese green tea, is rich in catechins, particularly epigallocatechin gallate (EGCG), which have vasodilatory effects. These catechins can help relax and widen blood vessels, potentially reducing blood pressure. 

Other foods that may help support cardiovascular health are curcumin found in turmeric; resveratrol, found in grapes; garlic extract; and quercetin, found in apples, red wine, berries and onions. Omega-3 fatty acids from fish, flaxseed, walnuts, and some other seeds are also being studied. Doctors advise that ‘natural’ does not equal ‘safe’. Some food containing blood pressure reducing properties can interfere with anticoagulants and statins. If you have high blood pressure or other cardiovascular diseases, check with your healthcare provider about the best diet for your condition. 

MorningStar of Parker is a highly desirable senior living community with maintenance-free living, beautiful, spacious suites; 5-star dining, an array of resort-style amenities and more. Our contemporary-style building offers 49 independent living suites and 54 assisted living suites in a choice of configurations including three styles of penthouses as large as 1,609 square-feet. For those suffering from Alzheimer’s and other forms of dementia, we provide 43 memory care suites that include inviting common areas and clear wayfinding to encourage independence. Contact us to learn more about the area’s finest independent and assisted living and trusted retirement communities. 

Why Cognitive Reserve is Important and How to Build It

Cognitive reserve is defined as the brain’s ability to maintain its resiliency despite the damage or decline from normal aging, injury or disease. The Harvard Health Publishing explains it is a reflection on how agile the brain is with using skills and capacities to solve problems and cope with challenges. 

Building cognitive reserve is a life-long process and is developed through continuing to educate ourselves and having the curiosity to be open to new ideas. The concept of cognitive reserve was first brought to the attention of researchers in the late 1980s. They were beginning to study the brains of individuals through autopsies that showed advanced signs of damage to the brain consistent with Alzheimer’s disease but had not exhibited symptoms during their life. 

Experts say the contradiction is most likely caused by the person having a large enough cognitive reserve to offset the damage done by the disease, which allows them to function as usual. Further research has shown people with a large cognitive reserve can stave off other diseases such as Parkinson’s, multiple sclerosis, or a stroke as well as cope better with surgery, stress and toxins in the environment.

In order to build a strong cognitive reserve, Harvard Publishing explains it requires a concerted effort of following good lifetime habits such as prioritizing sleep, eating a plant-based diet, exercising regularly, managing stress and socializing. They also say it is important to continue to engage and challenge your brain.

The Mayo Clinic describes cognitive reserve as essentially your brain’s ability to adapt to age- or disease-related changes by drawing on existing neuronal networks or generating new neuronal connections where old ones may have failed. A study conducted by their researchers found “ordinary yet intellectually stimulating activities such as using a computer, playing games, reading books and engaging in crafts — including knitting, woodworking and other types of handiwork — were associated with a 30 to 50 percent decrease in the chances of developing mild cognitive impairment.” For example, they say you can more easily build cognitive reserves from activities such as reading a book than from watching TV.  

MorningStar of Parker’s senior living community offers the area’s finest maintenance-free living, with an array of resort-style amenities, 5-Star dining, and senior care and hospitality services. Our contemporary-style building offers 49 independent living suites and 54 assisted living suites in a choice of configurations including three styles of penthouses. For those living with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood has 43 suites in a choice of studio or one-bedroom units. Contact us to learn more about trusted retirement communities, assisted living and memory care. 

Source: https://mcpress.mayoclinic.org/healthy-brain/brain-building-how-to-grow-your-cognitive-reserve/

How to Simplify Your Morning Routine for More Energy

Mornings set the tone for the entire day. When they feel calm and organized, everything runs more smoothly. But when the first hour is filled with stress, it can be hard to shake that feeling. The good news is it doesn’t take much to shift things. A few simple changes can make mornings in assisted living Portland feel easier and leave you with more energy to enjoy the day.

Plan a few things ahead of time

A peaceful morning in retirement communities usually starts the night before. Set out clothes, line up your medications, or prepare a small breakfast. These little steps clear space in your mind so you’re not scrambling the first thing.

Wake up with purpose

Instead of jumping out of bed, give yourself a few quiet moments. Sit up slowly, take some deep breaths, and stretch your arms or legs. Let your body ease into the day with intention.

Avoid the phone

It’s tempting to check the news or messages right away, but starting with a screen often leads to stress or distraction. Give yourself time to wake up on your terms before diving into outside noise.

Keep your routine short and repeatable

Too many tasks in the morning can be overwhelming. Focus on two or three things that matter most to you. That might be taking a walk, enjoying a quiet breakfast, or watering your plants. When mornings feel manageable, you’re more likely to stick with them.

Eat something simple

Even if you’re not a big breakfast person, a light snack helps boost your energy. A piece of fruit, a small bowl of oatmeal, or a slice of toast can keep you steady until lunch. It doesn’t need to be fancy to be effective.

Know where everything is

Keep your toothbrush, glasses, and other essentials in the same spot each day. A tidy, predictable space removes unnecessary decision-making and gets you out the door faster.

Move your body, even just a little

A short walk down the hallway or a few gentle stretches can help wake you up. It improves circulation and puts your brain in motion, too.

Create a calming environment

Soft music, quiet conversation, or a little sunlight coming through the window can shape how your morning feels. Choose surroundings that support your energy instead of draining it.

In places like retirement home Portland, mornings are often built around this idea of ease and balance. You don’t need a long list or a complicated plan. Just a few thoughtful habits can make mornings something to look forward to instead of something to push through.

Radishes and Blood Pressure: Could This Crunchy Veggie Help?

Let’s talk about radishes. They’re crisp and peppery, and they usually appear as a tasty little side item on a salad plate, but there might be a lot more beneath the surface. If you’re someone keeping an eye on blood pressure in assisted living Portland, these colorful root veggies could be worth a closer look.

First off, radishes are naturally low in sodium and high in potassium. That’s a good starting point for heart health. Potassium helps balance out the effects of salt in the body and supports proper muscle and nerve function, including the heart muscle. A potassium-rich diet has been linked to better blood pressure control, and radishes fit right in.

They’re also a great source of nitrates, naturally occurring compounds that help widen blood vessels, improving blood flow and potentially lowering blood pressure. This isn’t just trendy health talk. Some studies suggest that vegetables high in nitrates, like radishes, beets, and spinach, may contribute to more stable blood pressure levels over time.

Another bonus? Radishes are packed with antioxidants. These compounds help reduce inflammation and protect blood vessels. That’s good news not only for blood pressure but for your whole cardiovascular system.

There’s also something to be said about how easy they are to add to meals. You can slice them into salads, roast them for a milder flavor, or even enjoy them with a bit of olive oil and sea salt as a crunchy snack. There is no need for fancy prep or complicated recipes in retirement communities, just simple, fresh food with many health benefits.

It’s important to note that no single food is a cure-all. If you’re dealing with high blood pressure, radishes won’t replace medication or a care plan. But they can be part of a larger, balanced diet that supports heart health. The key is small, consistent choices that add up over time.

As we age, choosing foods that do more than taste good becomes even more critical. Nutrition plays a huge role in how we feel day to day and in how we prevent bigger health issues down the line.

In a retirement home Portland, meals are often crafted with these goals in mind: tasty, nourishing, and supportive of overall well-being. If radishes make it to the plate, it’s not just for color. It’s because every bite matters when keeping the heart strong and steady.

How to Talk to a Loved One with Alzheimer’s

When someone you love in assisted living Portland is living with Alzheimer’s, conversations can feel unfamiliar or even frustrating. Knowing what to say is difficult, especially when memories fade, or words get tangled. But even when the details disappear, connection is still possible. It just takes a little patience and a shift in how we communicate.

One of the most important things is to meet them where they are. If your dad thinks he’s late for work, even though he retired years ago, try not to correct him. Instead, ask about the job he loved. That way, you’re joining his world rather than pulling him into yours. It can bring calm and help preserve his dignity.

Keep your tone relaxed and friendly. Facial expressions and body language go a long way. A gentle smile or a warm hand on the shoulder often says more than words. It’s okay if the conversation goes in circles; what matters most is that the person feels heard and safe.

Short and simple sentences are helpful. If you’re asking a question, offer a choice instead of something open-ended. Try, “Would you like tea or coffee?” instead of “What do you want to drink?” This makes decision-making easier and reduces confusion.

Repetition is part of the process. You might hear the same story five times in ten minutes. That’s okay. Each time it’s told, it’s real for them, and your response helps them feel validated and seen.

Avoid arguing, even when something sounds completely off. If a loved one insists a long-gone pet just ran through the kitchen, there’s no harm in saying, “I bet it made you smile to see that.” Gentle redirection can lead the conversation into a positive memory.

Background noise can make things harder. Turn off the TV or move to a quieter space in retirement communities if your loved one seems distracted or overwhelmed. A peaceful environment makes communication easier and less stressful.

Don’t forget the power of music and touch. A familiar song, a quiet hum, or holding hands can communicate love without needing words. Sometimes, those are the moments that connect the deepest.

For families navigating this journey, whether at home or in retirement home Portland, understanding how to talk with someone who has Alzheimer’s brings a different kind of closeness. It’s less about facts and more about feelings, comfort, joy, and safety. Those things don’t depend on memory. They live in the heart, and that’s where real connection begins.

Social Activities Seniors Love in Communities

Moving into a senior living community opens up a whole new world of opportunities—not just for care, but for connection. Staying socially active is more than just fun; it’s an essential part of staying mentally sharp, physically healthy, and emotionally fulfilled.

Today’s communities offer activities that fit every personality and energy level, making it easy to find new passions and friendships.

Here’s a look at the kinds of social activities that seniors in retirement home Portland love most.

Fitness and Movement Classes

Staying active doesn’t have to mean hitting the gym.

In fact, group fitness classes are one of the most popular activities in retirement communities because they combine movement with social interaction.

Favorites often include:

• Chair yoga

• Tai chi

• Water aerobics

• Walking groups

The focus is on fun, connection, and keeping bodies moving—not competition or high pressure.

Creative Arts and Hobbies

Expressing creativity is a powerful way to stay engaged and joyful.

Communities often offer workshops like:

• Painting and sketching

• Pottery and ceramics

• Knitting or quilting circles

• Floral arranging

These classes give residents a chance to create, share, and even exhibit their work during seasonal showcases.

Game Time

You’re never too old for game night.

Seniors enjoy everything from classic board games to high-energy trivia competitions. Popular choices include:

• Bingo

• Scrabble

• Bridge tournaments

• Dominoes

Games bring out a little friendly competition, lots of laughter, and easy ways to make new friends.

Music and Dancing

Music has a way of bringing people together like nothing else.

At senior living Portland communities, you’ll often find:

• Live music performances

• Sing-alongs

• Themed dance nights

• Music therapy sessions

Whether tapping a toe to the beat or getting up to dance, music stirs memories and emotions in the best ways.

Outings and Adventures

Getting out and about is important for keeping life exciting.

Many communities plan regular excursions to:

• Museums and art galleries

• Parks and nature reserves

• Local festivals and concerts

• Shopping centers and farmers markets

Trips are usually planned with accessibility in mind, making it easy for everyone to participate.

Special Interest Clubs

Seniors in assisted living Portland often find deep friendships through shared interests.

Communities may offer clubs for:

• Book lovers

• Gardeners

• Veterans

• Movie buffs

Joining a club gives residents something to look forward to each week and helps create meaningful bonds with neighbors who share the same passions.

Volunteer Opportunities

Many seniors want to continue giving back to their communities.

Organized volunteer efforts—like knitting blankets for hospitals, preparing care packages for local shelters, or mentoring younger generations—provide a strong sense of purpose.

How to Advocate for Your Health at Every Age

Taking charge of your health in assisted living Portland doesn’t mean you have to know everything—it simply means asking questions, speaking up, and making choices that align with your goals.

Whether you’re in your 50s, 60s, or 70s, advocating for your health can make a real difference in how you feel every day.

It’s not about being difficult. It’s about being informed and empowered.

Know Your Baseline

Understanding what’s “normal” for you is the first step.

Regular checkups, even when you feel fine, create a personal health history that helps spot changes early.

Important numbers to track:

• Blood pressure

• Cholesterol levels

• Blood sugar

• Weight and BMI

Knowing your own health trends helps you recognize when something seems off—and makes it easier to have meaningful conversations with your doctor.

Prepare for Appointments

Walking into a medical appointment without a plan often leads to leaving with unanswered questions.

Before each visit, jot down:

• Symptoms you’ve noticed (even if they seem small)

• Questions you want to ask

• Any new medications or supplements you’re taking

It’s perfectly okay to bring a written list or even a family member to help advocate with you, especially if you’re nervous about forgetting something.

Don’t Be Afraid to Speak Up

Doctors are experts, but you’re the expert on your body.

If something doesn’t feel right—or if a treatment plan doesn’t sit well with you—say so.

It’s okay to ask:

• “Are there other options?”

• “What are the risks and benefits?”

• “Can we watch and wait instead of acting right away?”

In places like retirement communities Portland, residents are often encouraged to take an active role in care decisions, creating a partnership rather than a one-sided conversation.

Learn About Preventive Care

Health advocacy isn’t just about reacting to problems—it’s also about preventing them.

Some key areas to ask your doctor about:

• Cancer screenings

• Vaccinations

• Bone density tests

• Cognitive health assessments

Preventive care in retirement home Portland gives you more options, better outcomes, and often a higher quality of life over time.

Trust Your Gut

If something doesn’t feel right—whether it’s a symptom or how you’re being treated—trust your instincts.

Getting a second opinion is common, smart, and nothing to feel guilty about.

Your peace of mind matters just as much as your physical health.

Advocating for yourself is a skill, and like any skill, it gets easier the more you practice.

It’s one of the best gifts you can give yourself—at every age.

Easy Ways to Declutter Your Mind and Space

Feeling overwhelmed isn’t always about having too much to do—it’s often about having too much around you. Clutter in your assisted living Portland environment leads to clutter in your mind, and both can make daily life feel more stressful than it needs to be.

The good news? You don’t have to make drastic changes overnight. A few simple shifts can help clear the mental and physical noise.

Start Small and Stay Consistent

Trying to declutter an entire home or life in one weekend usually leads to burnout.

Instead, pick one small area each day:

• A single drawer

• One shelf

• The top of your desk

Spending just 10 minutes a day on a tiny section creates momentum without feeling overwhelming.

Ask Two Simple Questions

As you go through items, use these questions to guide your decisions:

• Do I use this regularly?

• Does this make me happy or serve a real purpose?

If the answer to both is no, it might be time to let it go.

This same thinking applies to mental clutter too.

Ask yourself:

• Does this thought help me move forward?

• Is worrying about this useful?

Giving yourself permission to release unhelpful thoughts clears space for the ones that truly matter.

Create Clear, Calm Zones

You don’t need a perfectly organized home to feel at peace.

Focus on creating a few “calm zones” where your eyes and mind can rest.

Examples include:

• A clutter-free nightstand

• A dining table without piles of papers

• A cozy chair without extra “stuff” around it

In settings like retirement communities Portland, personal living spaces are often designed to be simple, calming, and easy to maintain, helping residents feel more at ease.

Practice a Mindful End to the Day

Before bed in retirement home Portland, take five minutes to tidy up one small space and mentally “put away” any lingering thoughts from the day.

You might jot down tomorrow’s to-do list, practice a quick breathing exercise, or simply sit quietly and acknowledge the good moments from the day.

It’s not about perfection—it’s about creating enough breathing room for your mind and body to relax.

Decluttering Is Ongoing, Not One-and-Done

Life keeps moving, and clutter (both mental and physical) naturally tries to sneak back in.

Building small daily habits—like doing a quick reset of your living space or taking a moment to release negative thoughts—keeps things manageable over time.

The goal isn’t a spotless home or a blank mind. It’s feeling lighter, clearer, and more able to enjoy the moments that really matter.

Ideas for What to Buy for One of the Hardest Person on Your Gift List

Hard to believe but next month is Father’s Day and for anyone wanting to honor a father, grandfather, special uncle or any other man who plays the role of father, we know it can be hard to get them a gift they will appreciate. This is where the internet can be helpful with suggestions of things that are both thoughtful and useful, and speaks to the relationship you share. Often the site will direct to where you can purchase the items.

Many of us are familiar with Oprah’s list of her “Favorite Things” she puts out each year. In the same spirit she has a list for items sure to be welcomed by the dads on your gift list for Father’s Day.  Items range from grilling ideas, indulgent foods, grooming products, tech and comfy clothing. 

One idea is to get dad or grandpa a smart watch; and the suggestions include one that is both highly-rated and reasonably priced. For dads who not only love eating great food but enjoy the role of grill master, treat him to an order of premium beef sent directly to their home for delicious tasting burgers. If he loves making pizza, consider a portable pizza oven or a smoker for making the best ribs.  A smokeless fire pit that encourages the family to gather around and spend time together is also a meaningful gift.

Comfy clothes are not just for women. There are many choices out there of good-looking joggers or lounge pants in a range of comfortable fabrics and prices to meet the needs of dad or grandpa. One example that works for the warmer months is a light-weight pair of joggers in a bamboo blend.  How about a pair of hands-free sneakers for a dad who wants his shoes on in a jiffy. They are available at different price points, and Skechers makes some that are machine washable. Also, for a weekend warrior dad or grandfather who have their share of aches and pains, consider a portable massager like a TheraGun Therabody or Hypervolt Go.  

At the MorningStar of Parker senior living community, we provide a wide range of options for assisted living and memory care. Suites are equipped with 10’ ceilings, kitchenettes with breakfast bars, granite surfaces and a stainless-steel fridge & microwave. Community amenities feature Cherry Creek Trail, indoor pool & jetted spa (low chlorine with ozone), rooftop dining deck, 24-hour concierge services and more. For seniors with Alzheimer’s and other types of dementia, our distinct Reflections Neighborhood provides compassionate, loving memory care. Please contact us to learn more and to schedule a personalized tour of our beautiful retirement communities. 

Tips to Help Seniors Keep their Brain’s Sharp

As we grow older, people often notice a decline with their memory; and may wonder if they have Alzheimer’s. The Harvard Health Publishing newsletter explains most of our fleeting memory problems experienced with age are from normal changes in the structure and function of the brain. They write, “These changes can slow certain cognitive processes, making it a bit harder to learn new things quickly or screen out distractions that can interfere with memory and learning.”  

While acknowledging these somewhat frustrating changes that make processing new information and juggling responsibilities more difficult, there are strategies we can use to not only protect, but sharpen our minds. The first one they recommend is to continue to learn. Researchers say it appears challenging our brains and keeping them active is an effective way to both maintain individual brain cells and stimulate communication among them. Fun activities such as learning to play chess or a musical instrument, taking a cooking class to learn a new cuisine or helping to plan a charity event can help you age more gracefully and enjoy yourself.  

Studies also appear to indicate it is better for us to forgo the negative myths surrounding aging and the decline in memory, and rather focus on believing in ourselves. Researchers report middle-aged and older learners do worse on memory tasks when they are exposed to negative stereotypes about aging and memory. Remaining positive will give you a better chance at staying sharp.  

Experts also point out we don’t have to clutter our brains with a lot of information we can easily put on a calendar. Decluttering our brains clears a path to focus on the things we want to remember. The bottom line is to make lifelong learning a priority. 

At the vibrant MorningStar of Parker senior living community, we provide the area’s finest independent living, assisted living and memory care. Our goal is to support residents with a healthy lifestyle in which they can safely age in place and stay engaged in meaningful activities. We have 49 suites for independent living and 54 suites for assisted living in studios, and one- and two-bedroom options. For seniors with Alzheimer’s or other dementia-related diseases, our distinct Reflections Neighborhood provides 43 all-inclusive memory care suites. Contact us to schedule a personalized tour of our retirement communities and ask about our Springtime Move-in Specials. 

Source: health.harvard.edu/healthbeat/7-ways-to-keep-your-memory-sharp-at-any-age

Pneumonia and the Elderly

Every year we hear about the thousands of people who die from pneumonia. The Centers for Disease Control & Prevention (CDC) reports over 50,000 deaths annually are due to pneumonia and a majority of those deaths are in the elderly. Weakened immune systems, a greater prevalence of chronic diseases, and age-related changes in lung function all contribute to making the elderly more vulnerable to infections including pneumonia. 

The CDC ranks pneumonia as the 10th leading cause of death with a mortality rate for severe pneumonia in the elderly as high as 20 percent. The Cleveland Clinic explains pneumonia is inflammation and fluid in the lungs caused by a bacterial, viral or fungal infection. Symptoms include a fever, difficulty breathing and a cough with yellow, green or bloody mucus. The flu, COVID-19 and pneumococcal disease are common causes of pneumonia; and treatment is based on the cause and severity. 

Bacterial infections include Streptococcus pneumoniae, and are one of the most common forms of pneumonia affecting the elderly. Viruses like the common cold as well as COVID-19 viruses can be the cause of viral pneumonia as well as a secondary bacterial lung infection. Experts explain while bacterial and viral pneumonia is contagious, many elderly people give themselves pneumonia. They say this is because Streptococcus pneumoniae and other variations of bacterial pneumoniae are already in our respiratory tract. 

William Schaffner, M.D., medical director of the National Foundation for Infectious Diseases and professor of preventive medicine and infectious diseases at Vanderbilt University School of Medicine, explains, “Frail elders often can’t clear secretions from their lungs, and those secretions tend to go down into the bronchial tubes. The area fills with pus, mucous and other liquids, preventing the lungs from functioning properly.” This causes oxygen to be unable to reach the blood and cells. Complications include sepsis in addition to fluid and infection. 

Antibiotics are used to treat bacterial pneumonia. If viral, doctors use anti-viral medications, and if called for, may administer fluids or oxygen therapy. To help prevent a loved one from getting pneumonia, Dr. Schaffner recommends getting an annual flu shot, a pneumococcal vaccine and keeping up with your COVID-19 booster shot. He says it is also important to maintain a healthy lifestyle including a healthy weight; and if you smoke, quit, and maintain good oral health. 

The MorningStar of Parker senior living community provides independent living, assisted living and memory care. We have 49 suites for independent living and 54 suites for assisted living (as large as 1609 square feet, including three styles of penthouses). For seniors with Alzheimer’s and other dementia-related diseases, our distinct Reflections Neighborhood provides 43 suites in a choice of studio or one-bedroom units. Contact us to set up an in-person tour in retirement communities and ask about our Springtime Move-in Specials. 

Source: agingcare.com/articles/pneumonia-and-elders-why-they-are-more-susceptible136822.htm

Simple Exercises to Keep Arthritis Pain Under Control

The right exercises can help loosen stiff joints from arthritis, improve flexibility, and even reduce inflammation. The key? Gentle, low-impact movements that don’t strain your body but keep you moving comfortably.

At assisted living Portland, we often see residents find relief through simple exercises that fit easily into their daily routine. You don’t need a gym membership or fancy equipment—just a few minutes a day can make a difference.

Gentle Stretching to Loosen Stiff Joints

Starting your day with light stretches can help reduce morning stiffness and improve mobility. These easy stretches are great for keeping joints flexible:

• Neck Stretch: Slowly tilt your head to the right, bringing your ear toward your shoulder. Hold for 10 seconds, then switch sides.

• Wrist Circles: Gently rotate your wrists in circles to ease stiffness and improve hand flexibility.

• Seated Forward Bend: Sit in a chair, extend your legs slightly, and slowly reach forward toward your toes for a gentle lower-back and hamstring stretch.

Stretching improves blood flow to your joints, keeping them lubricated and ready for movement.

Low-Impact Exercises for Strength and Stability

Keeping muscles strong is key to supporting arthritic joints. The stronger the muscles around your joints, the less strain they endure.

• Chair Stands: Sit in a chair, then slowly stand up and sit back down. Repeat 10 times. This strengthens leg muscles and supports knee joints.

• Heel and Toe Raises: While seated or standing, lift your heels off the ground, then lower them. Next, lift your toes while keeping your heels down. This improves ankle flexibility and circulation.

• Wall Push-Ups: Stand about an arm’s length away from a wall, place hands on the surface, and gently lower your body forward before pushing back. This strengthens arms and shoulders without straining joints.

These simple exercises keep you moving without putting unnecessary pressure on sensitive areas.

Water Exercises: Easy on the Joints, Big on Benefits

Water takes the pressure off joints while still allowing for movement, making it an excellent option for arthritis relief. If you have access to a pool, try:

• Water Walking: Simply walking in waist-deep water reduces joint strain while keeping muscles engaged.

• Leg Lifts: Stand in the pool and gently lift one leg at a time to improve hip strength and flexibility.

• Arm Circles: Extend your arms underwater and make slow circles to strengthen shoulders without pain.

Many retirement communities offer water exercise classes designed specifically for arthritis management.

The more you move, the easier movement becomes. Even a short daily walk can improve joint function, boost circulation, and enhance overall well-being. The trick is to find what works for you—whether it’s stretching, strength training, or a relaxing water workout.

At retirement home Portland, we encourage residents to stay active in ways that feel good for their bodies. With the right approach, arthritis doesn’t have to slow you down. 

The Best Board Games to Play with Your Grandchildren

Spending time with grandkids is one of life’s greatest joys, and what better way to bond than over a board game? It’s a chance to share laughs, spark a little friendly competition, and maybe even introduce them to some classic games you grew up playing. Whether you’re looking for something educational, fast-paced, or just plain fun, there’s a game out there for every grandparent-grandchild duo.

At assisted living Portland, we see firsthand how board games bring families together, creating special moments that everyone will cherish.

Classic Games That Never Go Out of Style

Some games have been around for generations, and for good reason—they’re easy to learn, fun to play, and bring back plenty of nostalgia.

• Candy Land – Perfect for younger grandkids, this colorful journey through a world of sweets is pure fun.

• Chutes and Ladders – Simple to play, this game teaches little ones about patience and taking turns.

• Checkers – A great game for teaching strategy while keeping things lighthearted.

• Uno – Quick, colorful, and packed with surprises, this card game is fun for all ages.

These classics never get old, and chances are your grandkids will love hearing stories about when you played them as a child.

Games That Get Everyone Thinking

If you’re looking for something a little more engaging, strategy-based games can be a great way to challenge young minds while keeping things exciting.

• Scrabble Junior – A simplified version of Scrabble, it helps kids learn new words while having fun.

• Connect Four – Quick, competitive, and easy to pick up, this game is great for teaching pattern recognition.

• Guess Who? – A fun way to get kids thinking critically and asking the right questions.

• Ticket to Ride: First Journey – A kid-friendly version of the classic train adventure game that’s easy to learn but full of strategy.

Games like these keep kids engaged while offering a chance to build problem-solving skills. Plus, they’re just as fun for adults!

Fast-Paced Games for Nonstop Laughter

Sometimes, the best games are the ones that get everyone laughing. These options are quick to play and perfect for a lighthearted afternoon.

• Jenga – Watching the tower wobble before it crashes is guaranteed to get some giggles.

• Operation – The silly buzzing sound when you touch the edges keeps kids entertained.

• Twister – If you’re up for some movement, this game is a great way to get the whole family involved.

• Pie Face! – A hilarious game where players risk getting a whipped cream surprise.

In our retirement communities, we often see grandparents and grandkids forming their own game traditions, bringing out favorite board games every time they visit.

Creating Lasting Memories Through Play

Board games are more than just entertainment—they’re a way to connect, teach, and create memories that will last a lifetime. Whether you’re sharing a childhood favorite or discovering a new family tradition, the time spent playing together is what truly matters.

At retirement home Portland, we encourage families to make time for these little moments, because sometimes, the simplest activities bring the most joy. So, grab a game, pull up a chair, and let the fun begin!

The Importance of Amino Acids in Our Diet

Amino acids are the building blocks of protein and are critical for good health. They provide our energy and maintain healthy skin and hair, build muscles, and boost our immune system among others. The body needs twenty amino acids, of which; nine are called essential amino acids and are not manufactured in our bodies but provided through diet. These are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Foods that contain all of the essential amino acids are known as complete proteins and are found in a variety of foods including red meat, chicken, fish, eggs, milk, yogurt, cheese, tofu, quinoa, chia seeds and buckwheat. Experts explain animal proteins are the most easily absorbed and used by the body.

Foods that contain some of the essential amino acids are referred to as incomplete proteins and include things like nuts, seeds and beans, some grains, and fruits and vegetables. If you do not eat animal foods, you should eat a large variety of plant foods that contain some of the amino acids to ensure you are getting your daily requirement. Too little protein can cause problems such as malnutrition, poor growth, loss of muscle mass and decreased immunity.  

The recommended daily allowance (RDA) for protein is 0.8g per kilogram of body weight. However experts say older adults, pregnant women and children require more. For seniors, this includes 20 to 30 grams of protein per meal, along with 12 to 15 grams per snack, for optimal muscle health. For the best advice, check with your healthcare provider to ensure you are getting the proper nutrients you need. 

The MorningStar of Parker senior living community offers luxury independent living and assisted living in a choice of spacious floorplans and configurations. In addition residents enjoy graciously-appointed common areas, resort-style amenities, meaningful wellness programs and activities.  Located in the quaint town of Parker, a southeast suburb of Denver, our retirement communities are conveniently located to medical facilities, malls, restaurants and other attractions of a lively metropolitan area. Our distinct Reflections Neighbor provides trusted holistic memory care to seniors with Alzheimer’s and other dementia-related diseases. Contact us to learn more about our popular community and to schedule an in-person tour to experience our lovely ambiance first-hand.

Ways to Avoid Exposure to Plastics

A recent article in Medical News Today reports on rapidly evolving science focusing on the link between microplastics and human health. Many of such studies are looking at the brain as an area of most concern as more microplastics were found to be in the brains than any other organ. This growing concern comes from data showing people who died in 2024, on average, had 50% more microplastics in their brains than people who died just 8 years earlier. 

A short history of how we got to the point of microplastics being found in most everything including our bodies is that plastics do not biodegrade but rather slowly break down into tinier and tinier shards. The smallest of these shards are easy for every animal on earth to breathe in or swallow; and research finds they are present in every food chain throughout the world. Based on the mounting evidence, a group of scientists write, “Emissions of microplastics to the environment are estimated to be between 10 and 40 million tons per year, and under business-as-usual scenarios, this amount could double by 2040.”

The question then is what, if anything, can we do to protect ourselves and limit our exposure. One suggestion is to avoid using things like plastic utensils, pans, straws and chopping boards in the kitchen. Instead chose items made from glass, wood, bamboo and other natural substances. Use glass or metal for cooking and storing food, and do not heat food in plastic containers in the microwave. 

Experts say to try and stay away from clothing and bedding made of polyester and nylon as these items continuously shed microplastics. Rather choose natural materials like cotton, linen and wool. To mitigate exposure in your home, vacuum and sweep often.  

As bottled water is a great source of microplastics; one of the most impactful and easiest things we can do is to switch from bottled water to tap water. Another surprising fact is some teabags use plastics, which when steeped, could shed off up to more than 14 billion microplastics into a cup of tea. While this all sounds dire, scientists say there are advancements in biomaterials, but it will take a concerted effort from science and industry as well as consumers to really tackle the problem. 

MorningStar of Parker is one of the top senior living communities in the area. With 49 independent living suites and 54 assisted living suites in a range of floorplans as large as 1,609 square feet (including three styles of penthouses); seniors can find the perfect configuration to match their needs. For adults with Alzheimer’s and other forms of dementia, our distinct Reflections Neighborhood provides holistic memory care within an intimate setting. Contact us to set up a personalized tour of our desirable retirement communities. 

Source: medicalnewstoday.com/articles/microplastics-in-the-brain-how-can-we-avoid-exposure?

How Gut Health Impacts Mood and Brain Function

When people talk about “gut feelings,” it turns out there’s real science behind it. Your gut and brain are closely connected, and maintaining good digestive health can actually improve mood, memory, and overall brain function. This connection, often called the gut-brain axis, plays a powerful role in how you feel—both physically and emotionally.

How the Gut and Brain Communicate

The gut and brain are in constant conversation through the vagus nerve—a communication highway that links the two. What happens in your gut can directly affect your brain. That’s because the gut produces nearly 90% of the body’s serotonin, the hormone that regulates mood, sleep, and even appetite.

An imbalanced gut, often due to poor diet or stress, can disrupt this process, leading to mood swings, anxiety, and even symptoms of depression.

The Role of Gut Bacteria in Mental Health

Your gut is home to trillions of bacteria, many of which support digestion, immune health, and—yes—brain function.These bacteria help break down food, produce essential vitamins, and release neurotransmitters that impact mood and energy levels.

An imbalance in gut bacteria, known as dysbiosis, can negatively affect brain health. Research has linked poor gut health to conditions like anxiety, depression, and even cognitive decline.

How Seniors Can Improve Gut Health (and Boost Mood)

The good news? Improving gut health doesn’t require extreme changes. In retirement communities a simple tweak in diet and lifestyle can strengthen the gut-brain connection and lead to noticeable improvements in mood and mental clarity.

• Eat More Fiber: Foods like whole grains, berries, and leafy greens feed healthy gut bacteria, promoting better digestion and mood balance.

• Incorporate Probiotics: Yogurt, kefir, sauerkraut, and kimchi are natural sources of probiotics, which help maintain a healthy gut microbiome.

• Add Prebiotic Foods: Foods like bananas, garlic, and onions fuel good bacteria, helping them thrive.

• Stay Hydrated: Water supports smooth digestion and helps nutrients reach the brain effectively.

In assisted living Portland, meal plans often include gut-friendly options, making it easy for residents to choose foods that promote both digestive and mental health.

Stress and the Gut-Brain Connection

Chronic stress can wreak havoc on the gut, leading to inflammation and digestive issues. But it’s a two-way street—an imbalanced gut can also heighten feelings of anxiety and stress.

Incorporating stress-reducing practices like deep breathing exercises, tai chi, or meditation can help calm the gut and the mind at the same time. Many communities, including retirement home Portland, offer mindfulness and yoga classes that support this connection.

The Gut’s Influence on Cognitive Function

Emerging research shows that a healthy gut can also protect against cognitive decline. Some studies suggest that improving gut health may reduce the risk of developing conditions like Alzheimer’s and dementia.

Simple choices like eating fiber-rich foods, reducing stress, and incorporating probiotics into your diet can lead to improvements in mood, energy, and cognitive function. It’s one more reason why a happy gut really does mean a happy mind.

How to Keep Your Reflexes Sharp for Safer Driving

Driving offers a sense of freedom and independence, but as we age, reflexes can naturally slow down, making it a bit more challenging to respond quickly to unexpected situations on the road. The good news? With a few simple strategies, seniors in assisted living can keep their reflexes sharp and stay confident behind the wheel.

Stay Physically Active to Boost Reaction Time

Strong reflexes start with an active body. Regular exercise helps maintain flexibility, balance, and muscle strength—all of which play a role in how quickly you react behind the wheel.

• Walking: A daily walk improves circulation and keeps joints limber.

• Tai Chi or Yoga: These gentle exercises improve coordination and balance, which are essential for smooth driving movements.

• Strength Training: Simple arm and leg exercises help build the muscles needed for quick braking and steering.

In retirement communities Portland, residents often participate in group fitness classes tailored to improve both strength and agility—helping them maintain not only their reflexes but their overall health.

Keep Your Brain Engaged

Sharp reflexes aren’t just about physical movement—they’re also about cognitive speed. Brain exercises can enhance your ability to process information quickly, leading to faster decision-making on the road.

• Puzzles and Crosswords: These activities improve problem-solving skills and cognitive flexibility.

• Reaction-Based Apps: Brain-training apps like Lumosity or simple reflex games can help fine-tune your mental agility.

• Board Games and Card Games: Fast-paced games like checkers or rummy encourage quick thinking and decision-making.

Maintain Good Vision and Hearing

Good reflexes depend heavily on being able to see and hear clearly. Regular eye and hearing exams ensure that you’re fully aware of your surroundings while driving.

• Update Your Glasses Prescription if road signs seem blurry or night driving feels more challenging.

• Address Hearing Loss early to make sure you can hear sirens, honking horns, and other critical road sounds.

Practice Defensive Driving Techniques

Staying alert and aware of what’s happening around you is key to safe driving. Practicing defensive driving helps you anticipate potential hazards and react quickly.

• Leave extra space between your car and the one ahead to give yourself more time to stop if needed.

• Avoid distractions like phone calls or adjusting the radio while driving.

• Drive During Off-Peak Hours when traffic is lighter and roads are less hectic.

Consider Driving Refresher Courses

Many local communities offer senior-focused driving courses that cover updated traffic laws, safe driving tips, and ways to sharpen reflexes. These programs can help you feel more confident and aware of how your reflexes may have changed over time.

For residents in assisted living Portland, access to transportation options also means that you can take a break from driving whenever you feel the need—without sacrificing your independence.

Maintaining strong reflexes doesn’t require major life changes—just simple, daily practices that keep both your body and mind active. By staying proactive about your health and practicing safe driving habits, you can feel more confident and in control every time you hit the road.

The Role of Mangoes in Promoting Eye Health

When it comes to eye health, we often think about carrots, but did you know that mangoes pack a powerful punch for vision too? This sweet, tropical fruit isn’t just a delicious treat—it’s loaded with nutrients that play a critical role in maintaining healthy eyes, especially as we age.

In assisted living Portland, we’re always looking for simple ways to add nutrition to meals, and mangoes make it easy (and tasty) to support better eye health.

Mangoes Are Rich in Vitamin A—The Vision Protector

Vitamin A is essential for good vision, particularly for preventing dry eyes and maintaining clear corneas. One cup of mango provides nearly 25% of the recommended daily intake of vitamin A, helping reduce the risk of night blindness and in retirement communities age-related eye conditions like macular degeneration.

As we age, our bodies absorb vitamin A less efficiently, making it even more important to get it through food sources.Mangoes offer a sweet, easy way to get that boost.

Antioxidants That Fight Eye Disease

Mangoes are loaded with two powerful antioxidants—lutein and zeaxanthin—which are concentrated in the retina and play a protective role against harmful blue light and oxidative damage. These antioxidants help filter out high-energy light waves, reducing the risk of cataracts and macular degeneration.

Vitamin C for Stronger Eye Tissues

Mangoes are also an excellent source of vitamin C, which plays a key role in maintaining healthy blood vessels in the eyes. This nutrient helps reduce the risk of cataracts and supports collagen production, which keeps eye tissues strong and resilient.

Plus, vitamin C supports the immune system, giving seniors an added layer of defense against infections that can affect eye health.

How to Easily Add More Mango to Your Diet

Fresh, frozen, or dried—mangoes are versatile and easy to incorporate into meals and snacks. Here are some simple ways to enjoy more mango:

• Blend into Smoothies: Combine mango with spinach and yogurt for a nutrient-packed smoothie that supports eye health.

• Add to Salads: Dice fresh mango and toss it with greens, avocado, and a light vinaigrette.

• Top Off Breakfast: Sprinkle mango chunks over oatmeal or yogurt for a sweet, fiber-filled start to the day.

• Make Mango Salsa: Combine diced mango with red onion, cilantro, and lime juice for a refreshing dip or topping.

In retirement home Portland dining programs, seasonal fruits like mango are often featured in salads and desserts, making it easy for residents to enjoy their flavor and health benefits.

A Sweet Treat with Lasting Benefits

Maintaining healthy vision is about more than eye exams—it starts with the foods you eat every day. Mangoes not only satisfy your sweet tooth but also deliver essential vitamins and antioxidants that keep your eyes functioning at their best.

Simple choices like adding mango to a snack or meal can support lifelong eye health and help protect your vision as you age. It’s a delicious step toward seeing the world a little clearer.

The Role of Fiber in Maintaining a Healthy Colon

When it comes to staying healthy, fiber often gets overlooked—but it plays a crucial role in keeping your colon in top shape. For seniors, a high-fiber diet is more than just a digestive helper—it’s a key player in long-term colon health and disease prevention.

In assisted living Portland, we often encourage residents to explore fiber-rich foods not only for comfort but also for their lasting health benefits.

Why Fiber Matters for Colon Health

Fiber acts like a natural broom for your digestive system. It helps move food through the colon smoothly, reducing the chances of constipation—a common concern for many seniors. But fiber does more than just keep things moving.

• Lowers Risk of Colon Cancer: Studies show that a diet rich in fiber can lower the risk of colon cancer by helping to clear out potential toxins and carcinogens from the digestive tract.

• Supports Healthy Bowel Movements: Insoluble fiber adds bulk to stools, making them easier to pass and helping to prevent constipation and irregularity.

• Feeds Good Gut Bacteria: Soluble fiber acts as food for the healthy bacteria in your gut, promoting a balanced microbiome, which plays a vital role in overall digestive health.

Best Fiber Sources for Seniors

Adding more fiber to your diet in retirement communities doesn’t have to be complicated. Many delicious, senior-friendly options can help support colon health:

• Whole Grains like oatmeal, quinoa, and brown rice are easy to digest and packed with fiber.

• Fruits and Vegetables—especially berries, apples, carrots, and leafy greens—offer both soluble and insoluble fiber.

• Legumes and Beans like lentils, chickpeas, and black beans provide a fiber boost while being rich in protein.

• Nuts and Seeds—flaxseeds, chia seeds, and almonds make for easy snack options that add texture and fiber to meals.

In retirement home Portland, residents often enjoy fiber-rich meal options, from hearty soups to fresh salads and whole grain breakfast choices.

Tips for Increasing Fiber Safely

It’s important to add fiber gradually to avoid digestive discomfort. Pairing fiber-rich foods with plenty of water helps prevent bloating and ensures that fiber moves through the digestive system smoothly.

• Start Small: Swap white bread for whole grain or add a handful of berries to your morning yogurt.

• Stay Hydrated: Aim to drink more water throughout the day, as fiber absorbs liquid during digestion.

• Incorporate Fiber into Every Meal: Add vegetables to pasta dishes, include legumes in soups, or snack on a handful of almonds.

Watch for Signs You Need More Fiber

If you experience frequent constipation, bloating, or irregular bowel movements, it could be a sign that your diet is lacking fiber. Gradually increasing your intake can help regulate digestion and promote a healthier colon.

Maintaining a healthy colon is all about small, sustainable changes. By adding more fiber to your meals, you’re not just improving digestion—you’re investing in your long-term health and comfort.

If a Spouse would Thrive in Assisted Living, Why Not Consider Joining Them?

If your spouse is in need of the type of services assisted living communities provide, it may make sense for both of you to move into one. Not only does it simplify the problem of not wanting to live apart from one another but it may make good sense for the couple’s well-being and pocket-book especially if they choose to share an apartment.   

Senior living like MorningStar of Parker, welcome couples to move-in together even if one of them requires care for the activities of daily living (ADLs) and the other doesn’t. Our four-story building features 54 private assisted living Parker suites in  a range of floorplans including spacious studios and one- and two-bedroom configurations as well as 49 suites for independent living. 

If a couple chooses to share an apartment, they will pay for the cost of one unit and an additional sharing fee for the second occupant. The Aging.com website explains the assisted living resident typically pays for the additional senior care services they require. For example, one resident needs “assistance with medication management, bathing, and dressing, but their partner is still able to do everything independently. They’ll only pay for the first partner’s care services and any other add-ons they both want.

As a resident, you will enjoy all-day restaurant-style dining services and a bistro/pub, rooftop dining deck, outdoor patio, and raised garden beds for avid gardeners who wish to continue their passion. Resident parking and complimentary scheduled transportation makes getting out and about easy. Our contemporary suites have 10’ ceilings, lots of windows, and kitchenettes with a breakfast bar, granite surfaces and stainless-steel fridge & microwave. Community amenities feature an indoor pool & jetted spa (low chlorine with ozone), full salon, and access to the Cherry Creek Trail. A full array of activities and wellness programs include exercise classes, games like trivia and bingo, movie nights, sing-alongs and more. Moreover no need to worry about leaving your furry, four-footed friend behind as we are also pet friendly. 

Obviously all this means even if you are not in need of senior care right now, you will have peace of mind knowing your spouse is getting the care they need to help maintain their independence; as you share the fun and entertainment with them. Please contact us to discuss your needs, and while you are at it, set up a tour of our gorgeous retirement communities. 

Source: agingcare.com/articles/couples-living-together-assisted-living-144938.htm