March is National Nutrition Month & Happy St. Patrick’s Day

There is no doubt, that at any age, if we pay attention to what we eat and eat better (healthier), we feel better.  Many common health problems can be helped by a better diet.  For example heart disease, diabetes, obesity and many digestive issues can all be helped by paying attention to what we eat and drink.  March is “National Nutrition Month” and is sponsored by the Academy of Nutrition and Dietetics. Nutrition Month focuses on helping people to make correct food choices as well as developing good eating and exercising habits.  Learn more about this at www.eatright.org.

You can find some healthy St. Patrick’s Day recipes at www.cookinglight.com/entertaining/holidays-occasions/healthy-irish-recipes


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Daylight Savings Time Begins on Sunday, March 10th, 2019*

Longer days are here! It is time to “Spring Ahead”. Daylight Savings Time begins on Sunday, March 10th. Don’t forget to set your clocks ahead one hour before you go to bed on Saturday, March 9th. On average, in March, we see between 11 and 12 hours of daylight. To help adjust with the change here are some helpful tips below.
1. Don’t change your schedule. Stick to regular waking, eating, sleeping and exercise times.
2. Have a nighttime routine. Prepare your body for sleep by engaging in a few relaxing activities before hitting the hay.
3. Avoid long naps. Keep naps short (between 20-30 minutes) to avoid disrupting your sleep schedule.
4. Get some natural sunlight. Sunlight helps regulate your body’s internal clock.
Daylight Saving Time does steal light from the morning, but the sun continues to rise earlier and thus the length of the day increases at its most rapid pace during the next three months.
There is always debate surrounding daylight saving time, but the redistribution of daylight to more useful hours of the day is always a strong argument to keep it. This 100 year old practice will always have supporters and detractors. While some of us dislike losing an hour of precious time and sleep, the payoff is an extra hour of evening sun. Most agree, that’s worth it!

*Information at:




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March is National Sleep Awareness Month

Sleep is an important part of any healthy lifestyle. On average, individuals should try to get 7 to 8 hours per night. Proper sleep can help someone strengthen their immune system against a cold or help them meet their weight lose goals. Losing even an hour of sleep can cause problems. Not getting enough sleep at night doesn’t just lead to a tired morning, it can cause: forgetfulness, irritability and increase your risk to certain health problems like heart disease or diabetes. Here are some tips to help improve your sleeping habits*:


  • Go to bed at the same time every night and wake up at the same time every morning.
  • Make sure your bedroom is quiet and dark.
  • Only use your bed for sleep. For example, avoid watching TV from bed.
  • Avoid eating large meals before bed.
  • Avoid caffeine and alcohol before bed. Some may think drinking alcohol helps them sleep, but the quality of the sleep is poor.

There are many sleep behavior disorders that cause an inability to get the sleep and rest one needs to be healthy. A few that are most common are: sleep apnea, sleep talking, REM disorder, restless leg syndrome, general pain and atypical work schedules. These are common areas of sleep disorder and can be discussed with a medical professional. However, having good sleep habits is the best way to make one feel rested and refreshed in the morning.

*Learn more at:





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Fall Prevention: Some Helpful Tips

Each year, one in three adults, age 65+, fall. 20-30% of all falls cause moderate to severe injuries. Listed below are some things you can do to reduce your risk of falling:
1. Choose your shoes carefully. Low heel, slip resistant soles and non-slip-on shoes are more appropriate.
2. Clear clutter from your path. Make sure rugs and carpets are secure. Remove items from the floor that can cause tripping and make sure electrical cords are out of the way.
3. Make your bathroom fall proof. Install shower and grip bars, add non-slip strips and mats where appropriate and raise toilet seats.
4. Make sure you have areas properly lit. Place a lamp at your bedside within reach. Add nightlights and lengthen the cords on pull lights.
5. Choose furniture wisely. Choose tall furniture for easy standing and use the armrests on chairs for support. Make sure there is no clutter on the floor surrounding where you might be sitting.
6. Organize and store items properly. Keep frequently used items within your reach. Do not store items too high or too low. Never climb on a chair or step ladder to obtain something that is out of reach – seek help instead.
7. Poor eyesight, hearing and slower reflexes can cause a higher risk of falling. Find out about medication side effects. Some medications can make one feel dizzy or sleepy, making a fall more likely. Have your hearing and eyes checked. Small changes in sight and hearing may cause a fall. Wear hearing aids and eyeglasses if you have them.  Stand up slowly. This can prevent a spike in blood pressure.  Be extremely careful when walking on wet or icy surfaces.

Learn more at:  www.mayoclinic.org


fall prevention

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February is National Heart Health Month

In 2010, a committee of experts with the American Heart Association came up with a strategic plan to reduce cardiovascular disease in the United States. The committee studied the scientific literature and identified seven of the most important behaviors people can follow to protect their cardiovascular health.
Exercise: Regular exercise improves nearly every aspect of your health.
Eat right: Seek out foods such as nuts, whole grains, beans, fruits, vegetables, seafood, yogurt, and healthy fats.
Blood Pressure: Get your blood pressure checked, make sure your heart isn’t working harder than it should be.
Cont. from page 2
Blood Pressure: Get your blood pressure checked, make sure your heart isn’t working harder than it should be.
Lower your cholesterol: Know your cholesterol, keep your eyes on your levels.
Know your blood sugar: Exercise and eat right to keep blood sugar levels down.
Maintain a healthy weight: Fat cells release many substances that increase inflammation, promote insulin resistance, and contribute to atherosclerosis.
Don’t smoke: Smoking and the use of tobacco products isn’t just bad for your lungs, it is bad for your heart too.

Learn more at www.heart.org


heart health





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Beating the Winter Blues

Shorter days, lack of sunlight and colder weather are all contributors to what many call the “Winter Blues”. You may call it this, but it is actually a very real type of depression called Season Affective Disorder or SAD. According to the MAYO Clinic*, the specific cause of seasonal affective disorder remains unknown. Some factors that may come into play include:
1. Your biological clock (circadian rhythm). The reduced level of sunlight in fall and winter may cause winter-onset SAD. This decrease in sunlight may disrupt your body’s internal clock and lead to feelings of depression.
2. Serotonin levels drop. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, might play a role in SAD. Reduced sunlight can cause a drop in serotonin that may trigger depression.
3. Melatonin levels may be disrupted by the change in season. This can play a role in sleep patterns and mood.
The Mayo Clinic* offers these tips to help beat the “Winter Blues”: Get outside for some natural sunlight, exercise regularly and stay engaged socially.
Often times during the winter months people stay inside due to inclement weather. It is easy to just stay tucked away in your apartment. Get out and socialize. At Copperfield Hill, with numerous outings and activities, there is always something to do and someone to do it with! Exercise classes, walks in the atrium or even a trip to the grocery store can increase your energy level and lighten your mood.


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January is National Glaucoma Awareness Month

Glaucoma is an eye disease that can damage your optic nerve. The optic nerve supplies visual information to your brain from your eyes.
Glaucoma is usually (not always), the result of abnormally high pressure inside your eye. Over time, increased pressure can erode your optic nerve tissue, which may lead to vision loss or even blindness. If caught early, vision loss can be avoided. The most common symptom of glaucoma is gradual vision loss. Risk factors include: age, ethnicity, medical history, chronic eye problems and injury. Glaucoma can be diagnosed by a comprehensive eye exam by a qualified ophthalmologist.
Treatment includes eye drops and if advanced treatment is needed, surgery may be required. Glaucoma can’t be prevented, so it is very important to catch it early with a regular eye exam. January is Glaucoma Awareness Month, a perfect opportunity to educate yourself on this sight robbing disease.
Learn more at:



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Counting down to 2019


Traditional Swedish pastries and tea setting at the Swedish Institute in Minneapolis.

As we count down to the new year, we remember many moments of 2018.  We began the year with our “Trip Around the World”.  Each month we visited a different country.  This month, December, as our last stop, we enjoyed Sweden.  A Swedish pancake breakfast, a visit to the Swedish Institute and a traditional Swedish dinner rounded out our trip.  Everyone enjoyed sharing their own heritage and many stories from trips abroad.  Enjoy the balance of 2018 and best wishes for a healthy and happy 2019.

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Avoiding Holiday Stress

Let’s face it, this time of year is just busy.  The holidays are upon us and with many things to do and people to see, it can be overwhelming.  With too much to do, stress, anxiety and ultimately depression can take over.  However, there are many ways to lessen these feelings that can ruin our time with family and friends.  Here are a few ideas:

  • Keep your normal routine, don’t give up your daily exercise or walking regime
  • Get outside for some fresh air and sunshine
  • Make sure to get enough sleep
  • Do less and enjoy what you are doing, more
  • Laughter is the best medicine, find what makes you happy
  • Don’t be a perfectionist – focus on enjoying the people in your life
  • Consider abandoning old customs – maybe this is the year you “skip” the Christmas card
  • If you need help, get it! From cooking to cleaning to shopping – there are resources that can help
  • Call in a family member who has offered to help, it will make them feel better also
  • Put down your cell phone and computer – be present with those around you

For more information about maintaining a healthy lifestyle this holiday season, visit:




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Christmas celebrations!

There is nothing like a big platter of Christmas cookies to put a smile on your face.  Mainly because the gingerbread men always smile back.  The Christmas celebrations are in full swing at Copperfield Hill.  Recently we hosted our resident and staff Christmas parties.  A good time was had by all.  As we approach Christmas, we hope you have time to spend with friends and family.




For a little history on the tradition of the Christmas cookie and gingerbread click on the links below.



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