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News
The
AMH Rehab News
The
rehabilitation staff at the Athol
Memorial Hospital is dedicated to
promoting health and wellness within
the North Quabbin community. Please
let us know if you have health and
wellness topic you would like to
hear more about. Our staff can be
reached at (978) 249-1201.
Making
Gardening Manageable
Snow is
gone (hopefully) and the bulbs are
blooming. Spring is a welcome event
in New England, but it doesn’t come
without difficulties for some in our
community. Gardening is a passion
held by many, but for some, issues
such as arthritis, back pain or
conditions such as stroke can make
you feel like giving up. Physical
limitations don’t have to prevent
someone from participating in this
pleasurable activity. With some
creative thinking, compromise and a
few good tools, gardening is
possible for many.
Compromise is vital to making
gardening a manageable activity.
Think about what you enjoy most…is
it planning beds and designing your
landscape? Do you like to get your
hands dirty, and find the work of
gardening enjoyable? Or, do you
just like the finished product?
Decide where you get your most joy,
and focus on that part….enlist help
for the other chores or downsize
your projects to allow you to get
your gardening fill while keeping it
realistic. If you like the work of
gardening, put all your effort into
one small bed. If you enjoy the
final product more, consider
gardening in containers to eliminate
tedious tasks of soil management and
weeding.
When
pain limits your ability to work,
investment in a few good tools may
keep gardening within your grasp.
Tools with long handles limit your
need to bend or kneel. There are
wheeled carts available that can
transport tools while providing a
place to sit when needed. Most
importantly, keep your tools in
excellent condition, and use the
correct tool for the job to avoid
unnecessary stress and strain.
If
physical imitations are keeping you
from participating in gardening or
other hobbies, a consult with an
occupational therapist may be
possible. Contact the occupational
therapy department at (978)
249-1201.
Tips
for Brain Fitness
Following
up on our brain fitness series…here
are some tips to make sure your
brain, and your body, get the sleep
they need to stay healthy.
The Effect of Sleep on Cognitive
Function
It is important to realize that
sleep is not a luxury, it is a
necessity. Humans were not
designed for nocturnal activity, we
do not have good night vision.
Sleep is restorative, and when
uninterrupted, this is when most
repairs and regeneration of the body
occur, especially at sleep stages
three and four (see below).
Memory is consolidated during
sleep. During dream time/REM sleep,
new information is transferred
between the hippocampus (Short term
memory area of the brain) and the
prefrontal cortex (responsible for
problem solving, decision making and
expression of personality).
Disturbances in memory from insomnia
are commonly seen in older adults.
As we age, both the quality and
quantity of sleep suffers. Older
individuals tend to sleep less and
their stage 3 or 4 sleep is
diminished, decreasing one’s ability
to learn.
5 Stages of Sleep
1st: between alertness
and sleep
2nd: a little deeper
sleep, easily awakened, toss and
turn, not very restful, this is
where we spend most of our sleep
time
3rd: beginning of
priority sleep- body is restoring
and repairing self
4th: sleep, deep, slow (
teenager sleep - BRAIN is
repairing), growth hormone repair,
delta wave sleep
5. REM= dream sleep, very still,
but rapid eye movement, where memory
is being consolidated.
Daytime efficiency is affected by
good dream sleep (REM). Fine motor
control, creative skills and problem
solving demand sufficient DREAM
SLEEP!
Tips for Better Sleep
1. Maintain a regular bedtime and
wake-up time, this includes
weekends… human nature needs
ROUTINE. If you need an alarm clock
to wake-up each morning, then you
are not getting enough sleep.
2. Establish a regular, relaxing,
bedtime routine such as soaking in a
hot bath and then reading a book or
listening to soothing music
(temperature differential sends
message to increase melatonin in our
brain which induces sleep) No TV, NO
work.
3. Conducive environment to
sleep: DARK, COOL (65 to 70
degrees), and QUIET.
4. Sleep on a comfortable mattress
and pillow (pillows should be
replaced every 2 yrs.)
5. Use the bedroom for sleep and
intimacy only. NO TV, work or
reading.
6. Finish eating at least 2-3 hours
before regular bedtime.
7. Exercise regularly. Complete
your workout at least a few hours
before bedtime.
8. Avoid caffeine within 6-8 hours
of bedtime.
9. Avoid nicotine- smoking before
bed makes it more difficult to fall
asleep. Nicotine withdrawal starts
during sleep causing early waking.
10. Avoid alcohol: it disrupts
sleep, has a delayed effect, will
fragment your sleep.
Sweet dreams and next month will be
information for better brain fitness
through dental health.
Have a
happy and health spring!
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