Category Archives: Uncategorized

The Tokyo 2020 Olympics

The Tokyo 2020 Olympics are officially underway, in 2021! Originally set for July 24, 2020 the games were postponed due to concerns over Covid-19. However, today, with limited guests present, the games official opening ceremony took place. Hosted in Tokyo, Japan, the games have never been postponed. So the decision to postpone the games and push them to 2021 was the first of its kind in Olympic history. The games, however, have been cancelled due to World Wars in 1916, 1940 and 1944.

The IOC president, Thomas Bach, opened the games with the following words: “the pandemic forced us apart, to keep our distance from each other, to stay away even from our loved ones. This separation made this tunnel so dark. But today, wherever in the world you may be, we are united in sharing this moment together.” Bach commented that the opening ceremony was “a moment of hope,” and he welcomed and praised the athletes for overcoming the great challenges that led them to participate.

There are many ways to watch the Tokyo Olympics, try your local coverage and other streaming services. The Tokyo 2020 Summer Olympics run from July 23, 2021 to August 8, 2021. Over 11,000 athletes will participate from 205 nations.

Posted in Uncategorized /

Ask the Expert//

How to Sleep Better

sleep

We have all been there.  We dread going to bed because we don’t sleep well and never get enough sleep to feel rested.  How can we break this cycle?

Sleep is one of the most important components of a healthy lifestyle.  Adults should try to get 7-8 hours of sleep each night.  Proper sleep is what recharges your system, your brain in particular.  It helps our immune systems, metabolism, heart health, creativity, vitality and even our weight.

Losing even an hour of sleep per night can cause problems.  It doesn’t just mean a tired morning.  “ A good night’s sleep begins each morning,” says local wellness coach, Janet Johnson.  “When we sleep, our bodies do the important work of cleaning and repairing our brain and body,” adds Johnson.  Ultimately our daily habits contribute to a good night’s sleep.  The following are sleep well tips Johnson shares:

► Go to bed and get up at the same time every night/morning.  Consistent wake times and bedtimes will enable your body to get into a regular rhythm for sleep.

► Go outside for at least 10 minutes in the morning.  Look toward, but not at, the morning sun.  The yellow blue contrast rays of the morning sun will reset your circadian rhythm.  This helps produce melatonin for sleep 14-16 hours later.

► Do some physical activity in the morning or midday to stimulate your brain and body.

► Stop caffeine after 2pm.  Caffeine has a half-life of 7 hours.  If you have coffee at 3pm, half of the stimulating caffeine will still be in your body at 10pm.

► Wind down before bed.  Create a calming pre-bedtime routine.  Quiet activities, such as reading and meditation are good ways to start a restful transition to sleep.  Avoid TV, computers and your smart phone before bed.

► Avoid alcohol and large meals in the evening.  Alcohol may seem like a good idea but even a small amount makes it harder to stay asleep.  Eating a big meal at night can also interrupt sleep.  If our bodies have to focus on digesting a late dinner or snack, we won’t get all the cleaning and repairing that our brain/body needs.

 

What is Circadian Rhythm?

Circadian rhythms are 24-hour cycles that are part of the body’s internal clock. They help the body carry out essential functions and processes. One of the most important and well-known circadian rhythm is the sleep /wake cycle.

 

Sources: nia.nih.gov, helpguide.org, janetjohnsonwellness.com, sleepfoundation.org 

 

Posted in General Information /Health Topics /Uncategorized /

How to help break the stigma of mental illness

May is Mental Health Awareness Month, but what do we mean by mental health?

As discussed in an article by the The Mayo Clinic*, “Mental health is the overall wellness of how you think, regulate your feelings and behave.”

At times, physical illness, environmental stresses or a change in one’s personal situation can cause a disruption or interference with individual thought process and mental functioning. This is what can cause our mental wellness to be compromised.  Being aware of changes and recognizing signs that someone might be experiencing challenges with their mental health is helpful for all involved.  Here are a few things to keep in mind:

Openly talk about mental health – Break the stigma about talking about mental health issues.   Common and treatable, more people suffer from mental health then you may be aware.

Educate yourself – There are plenty of resources accessible to learn more about specific types of mental illnesses, treatments and support.  Talk to your health professional, visit the library or online resources.

Be aware of the language you use – The language we choose to use matters. Do not use insulting terms (ex. “Crazy” or “Psycho”). Identify the person first, not the illness. (ex. My brother who struggles with OCD vs. My OCD brother).

Show compassion towards those with mental illness – Be supportive to people with mental health conditions. Check in frequently, provide support and encouragement.

Speak up against the stigma - Be positive.  Don’t sit by idly as others pass judgements or speak in a derogatory manner.

 

Great resources to educate yourself about mental health:

www.nami.org

www.thedepressionproject.com

www.mayoclinic.org

www.mentalhealthmn.org

www.mn.gov

www.nimh.nih.gov

Sources: https://www.centracare.com/blog/2019/may/break-the-stigma/
*https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/mental-health/art-20044098

 

Posted in General Information /Health Topics /Uncategorized /

Signs You Should Check On A Loved One’s Mental Health

May is National Mental Health Awareness Month – What better time to touch base with a friend, neighbor or family member who might be experiencing stress in their life.  The path to obtaining the help one might need starts with the recognition that there is an issue, open and honest discussion and reaching out to those appropriate providers who can help with treatment towards improved well being.

Below are some of the most common signs that someone might be experiencing challenges with their mental and/or physical health.  It is always recommended to seek out professional help and consultation.  Consulting  your primary care team is a great place to start.

1. Becoming socially withdrawn

2. Experiencing difficult life events

3. Reckless behavior

4. Changes in sleeping habits or experiencing difficulties sleeping

5. Changes in eating habits

6. They constantly express being “busy” or overwhelmed by things

7. They are acting out of character

8. They are emotionally distant

9. Loss of concentration and/or ability to focus

10. Excessive worrying or fear

11. Changes in libido or sexual drive

12. Physical ailments without an obvious cause, examples:   headaches, stomach aches and elusive body “aches and pains”

13. Losing interest in leisure activities

14. Prolonged feelings of irritability

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To learn more about the signs of mental health and to find resources about mental health:

National Alliance on Mental Illness

The Depression Project

 

 

Posted in General Information /global interest /Health Topics /Uncategorized /

Diet Choices That Can Boost Sleep Quality

Diet-and-Exercise-and-Sleep

In March we welcome the change of seasons. We are excited to say goodbye to winter and the cold weather. With the promise of Summer on the horizon, many people are refocusing their attention on their health and wellness journey.  This often includes attention to your diet, which can help with better weight management.

If you are seeking to make changes to your nutrition and diet, sleep plays an important factor in being successful.  Many of us feel especially sluggish after the winter hibernation. In addition, we experienced the change of our clocks. We jumped ahead one hour due to Daylight Savings. The National Sleep Foundation has claimed the week after Daylight Savings to be Sleep Awareness Week. In 2021, Sleep Awareness Week is dated March 14th through March 20th.

We have compiled a few options on how to achieve a better night’s sleep through our nutrition choices during the day.

Fruits – An important piece for any diet, but when we are speaking about sleep specifically, look at eating more cherries or kiwis. Cherries have been found to help decrease the effects of insomnia. Cherries contain a high amount of the sleep-promoting hormone, melatonin. Eating kiwis two hours before bed has been found to help with falling asleep faster, staying asleep longer and waking up less frequently.

Caffeine – Most of us know to avoid caffeine before bed. The rule is to avoid caffeine 5 to 6 hours before bed. Caffeine can be tricky because it can also be found in the foods we consume, it’s not limited to beverages like coffee or soda.

Snacking – Avoid late night snacking. Try to stop eating 2 to 3 hours before you go to bed. Snacking can lead to broken sleep, individuals find themselves waking up more frequently during the night.

Spicy food – Eating spicy food can cause heartburn which can impact your sleep. Acid reflux can worsen and irritate an individual’s airways. Avoid consuming spicy foods within 3 hours of going to bed.

Alcohol – Drinking alcohol before bed is typically not the best choice. Alcohol is a sedative and it may help you fall asleep, but it reduces the overall quality of sleep you receive. Most people find themselves waking up more frequently during the night.

Sources: Sleep.org and Hopkinsmedicine.org

Posted in Fun Facts /General Information /Health Topics /Uncategorized /

Simple Steps To Eat HEALTHIER

March Is National Nutrition Month

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Most of us are aware that we need to make a change to our diet. However, a complete overhaul of our current habits is an overwhelming task. Instead of looking at the whole pie all at once, try breaking down the end-goal into smaller pieces. Each small step that you accomplish is a mini-victory on your way to a Healthier diet.

We have highlighted a few small steps that can help jump start you goals:

Slow Down – let your brain and body register the food that you are eating. Your appetite is controlled by hormones. The hormones will send signals to your brain stating if you are hungry or full. Your brain needs about 20 minutes to receive these signals. There have also been studies to show that fast eaters are more likely to be obese than slow eaters.

Eat Your Greens First – The best way to ensure that you eat all your greens/vegetables is to eat them at the beginning of your meal.

Eat Your Fruits Instead Of Drinking Them – Fruits are most nutritious in their natural form. Most fruit juices don’t even use real fruit. They are typically made from a concentrate that contains excess sugar. Some fruit juices can contain as much sugar as a soft drink.

Cook At Home More Often – This tip helps your diet and your wallet. Choose to eat at home 4+ nights a week. By cooking the food yourself at home, you know exactly what you will be consuming once it is completed.

Replace Your Sugary Beverages With A Sugar Free Alternative Or a Flavored Sparkling Water – Sugary beverages are loaded with liquid sugar which is linked to numerous diseases like Heart disease and Type 2 Diabetes.

Get A Good Night’s Sleep – the importance of sleep cannot be overstated! Our bodies need good and ample sleep to function properly. Example being, sleep deprivation can disrupt appetite regulation.

Eat From A Smaller Plate – When eating from a smaller plate, it can trick your brain into thinking that you are actually eating more.

Learn these tips and more at Healthline.com

 
 

Posted in General Information /Health Topics /Uncategorized /

ASK THE EXPERT

Laughter is the best medicine… 

Staying healthy sometimes seems like a lot of work.  One way to increase our wellness is to simply laugh.  Life isn’t always funny, but there are good reasons, both physically and emotionally, to laugh!

 

  • Laughter makes us healthier.  It lowers our blood pressure, reduces stress hormones and increases muscle flexion.  It increases the circulation of antibodies in the blood stream and makes us more resistant to infection.

 

  • Laughter touches our soul. Laughter is good for us physically – it’s good for the soul.  It brings us closer to one another and there is something that is wonderful about that.  Sometimes laughter catches us by surprise and that can make us feel great.

 

  • Laughter keeps things in perspective.  Laughter helps us lighten up and take ourselves less seriously.

 

  • Laughter helps us stay positive.  Laughter helps us keep our troubles in perspective and that can help us stay positive.  It creates positive emotions and thus a positive frame of mind.  Laughter is much like changing a babies diaper.  It doesn’t last long but it sure helps in the short term.

 

  • Laughter is loving.  We laugh at our mistakes and foibles.  We find humor with our friends and family.  We laugh together.  These positive experiences give us the gifts of joy and love.

 

~stopdoingnothing.com

laughter

 

Posted in Activities /Fun Facts /General Information /Health Topics /Human Interest /Spiritual Well Being /Uncategorized /

What causes leaves to change colors?

It’s all about Chemistry:

Not all leaves turn vivid colors.  Only a few species of deciduous trees produce the beautiful colors this time of year.  In Minnesota, most notably, we have aspen, maple and oak.  Soil moisture, precipitation, temperature and light all contribute to fall color.  Light, the lack of it, is the main agent.

As autumn days grow shorter, thus less light, chemical changes in deciduous plants cause a “corky” wall to form in between the twig and leaf stalk.  This “corky” wall or abscission layer eventually causes the leaf to drop.

The chemical change seals off the vessels that supply a leaf with nutrients and water.  It also blocks exit vessels, thus trapping simple sugars in the leaves.   Reduced light, lack of nutrients and not water add up to the chlorophyll (which makes the green color) to die.

Once the green is gone, other pigments take over.  Carotene (yellow) and anthocyanin (red) exist in the leaf all summer but are overpowered by chlorophyll.  The brown in autumn leaves is a result of tannin.

Sugar trapped in the abscission layer is largely responsible for the vivid colors.  Sunlight acting on the trapped sugar also helps to manufacture anthocyanin (red).  This is why colors on bright fall days are crisper and duller or more pastel during times of rain.

A wet growing season and a dry autumn filled with sunny days combined with cold frost free nights helps produce the most vibrant colors of fall.

 

Source: Farmer’s Almanac 2020

 

This is a helpful graphic to sort out all the information above:

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Posted in Fun Facts /General Information /global interest /Uncategorized /

Creative Activities Competition

This year, Copperfield Hill is hosting a “Mini-sorta” State Fair. In typical, State Fair fashion we hosted a Creative Activities Competition. We asked residents to submit their handy work in the categories of needlework, handcrafts, collections, baking and canning.

The exhibits have been on display both Thursday and Friday. Staff were asked to vote for the winners and the RESULTS ARE IN!

Collections: 

Best in Show: Jim with his collection of putters.

Jim Collect

Second place: Jane and her cat collection.

Jane Collection 2

Needlework:

Best in Show: Donna

Donna - winner

Second place (Tied): Margaret

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Second place (Tied): Diane

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Paintings:

Best in Show: Jane

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Second place: Gudmund

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Handcrafts:

Best in Show: Gudmund

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Second place: Diane

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Posted in Activities /Community Award /Senior Living /Uncategorized /

Staying active in Memory Care

There are many ways that Copperfield Hill residents are staying busy during the Quarantine. No doubt, it has been a very challenging time. However, it is essential to keep busy and occupied with stimulating and safe activities that keep us all connected.*

*All activities follow social distancing guidelines.

Here are a few examples:

Manicures and Pedicures. Any day is a good day to relax and get pampered.

Pitzer MMC IMG_08671 IMG_08721

Arts and Crafts. Nothing passes the time like a good craft!

MC Craft 2 6.29

Enjoying the Secure Outdoor Patio. At Copperfield Hill we have a secure patio space for residents to get outside safely. Many like to sit outside and get fresh air, but this space also allows us to GARDEN.

Memory Care Outside 4.27.2095830096_10158119329862492_2995731588651679744_n96085369_10158119331877492_6394355359053512704_n

Celebrating Birthdays. You can never skip someone’s birthday. No matter what is happening in the world. We should always stop and celebrate the special people in our lives.

LMC 5.8 Memory care 5.7.20.jpg 5

Sing-A-longs.  We are very lucky to have musically talented residents. Music is a powerful tool with memory care residents.

Memory care 5.6.20 singing 2 Memory care 5.6.20 singing

Coffee Hours. Even though we keep our residents busy during the day, it is important to take a seat and indulge in a cup of Joe.

LMC 4 5.8 LMC 2 5.8

BINGO. We are consistently thinking of ways to reinvent the game. Our residents have enjoyed variations including: Traditional BINGO, Music BINGO and Candy Bar BINGO.

Music Bingo LMC IMG_0874

Celebrating Holidays. We haven’t skipped any opportunity to CELEBRATE. Pictured below are moments from Earth Day, Memorial Day and Mother’s Day observations.

Memory Care Earth Day 4Manor MC 2Manor MC 4MMC Flowers 6Mother Day Flowers 3

 

Posted in Activities /Alzheimer's Disease /Memory Care /Senior Living /Uncategorized /