Holistic Techniques for Music Therapy To Reduce Stress

At Holistic Online the page on Music Therapy explains techniques to use when listening to music for stress reduction. The website explains that listening to music has been found to help with the following: (1) reduce heart rates (if it's slow music), (2) increase the body's serotonin to fight depression, (3) increase deep breathing (which reduces stress), and (4) to reduce pain.

To make the most of Music Therapy the website advises listening to music with a rythm that is slower than the natural heartbeat of 72 beats per minute. Stretch out in a comfy position and take a 20 minute "sound bath."

Choose music that you like, perhaps something familiar that reminds you of pleasant times. Some people listen to favorite music from childhood. Holistic Online says that listening to familiar favorites can help to create a sense of calmness.

Natural sounds, such as rain, or ocean waves can also be good stress reduction therapy.

The information is not new to most of us, but it is a good reminder. I decided to take a walk, always a good stress reducer, and bring a small recorder to make my own sounds of nature therapy.

Music has the ability to change people's moods. A high energy faster rythm can help get you going if you are trying to pick up the pace when you're out walking or exercising.

Listening to old favorites on headphones can be like having an old friend with you. Something familiar that brings back good memories and feelings can be uplifting.

These techniques and ideas for music therapy to reduce stress can be helpful for caregivers or seniors.

It's Flu Shot Time Again

The Center for Disease Control and Protection says at their website "The single best way to protect against the flu is to get vaccinated each year."


The flu shot or the nasal-spray flu vaccine are the two ways people can receive the vaccination.


Flu shots are encouraged by the CDC for "people at high risk for complications from the flu, such as seniors 50 years or older, people with certain chronic medical conditions, and people who live in nursing homes and other long term care facilities."

Pictured in the photo is senior citizen Ruth Wampler, age 94, receiving her flu shot from nurse Mary Jane Kipper, Maxim Healthcare Services, at the Central Coast Seniors Center, San Luis Obispo County, California. Ruth's daughter Ellen, a volunteer at the Center, stands nearby. (Photo by Kristi Gott.)

The CDC says that October or November are the best times to get a flu shot, but if you wait until December or later you can still be vaccinated.

Flu season begins in October and can last as long as until May.

The CDC website lists six steps people can take to reduce the chances of getting the flu. Avoiding close contact with someone who has the flu is step one. Staying home when you're sick can help prevent the spread of the flu.

Covering your nose and mouth with a tissue when you cough or sneeze will also help protect others. Washing your hands frequently and avoiding touching your mouth, nose or eyes will help to protect you from getting the flu.


You can find a clinic offering flu shots by going to the site at the American Lung Association and using the clinic locator by putting in your zip code. Other places offering flu shots include your local drug stores, senior centers, and medical clinics.


Influenza can lead to pneumonia so it is a potentially life threatening illness, especially for elderly people or people who have frail health.


I spent some time yesterday at our local Seniors' Center during the flu shot hours, and there was a steady stream of seniors getting their flu shots. Like Ruth Wampler, pictured above, they will have the protection of the flu vaccine before winter gets here.

Anthropologist Teaches Seniors Class Life Story Writing

"Voices from the Past, Gifts for the Future" is the motto for a class of seniors aged 50 on up, who participate in "Life Story Writing - A Guided Course in Memoir/Autobiography Writing. The class is taught by Anthropologist Myla Collier and is part of the Cuesta Community College Adult Emeritus classes, San Luis Obispo County, California. Retrieval of detailed memories from 40, 60 or 80 years ago, by using Myla's system of Memory Joggers for each time period in life, enables students to write and preserve their life stories.

Myla teaches a group of life story classes in San Luis Obispo County,Ca., and the Grover Beach class is shown in the photo. From left to right are Olivia Scholz, Jessie Stone, Cheryl Hagopian, Gary Simms, Mary LeBlanc, Anthropologist and Instructor Myla Collier, Sara Medzyk, Arnie Dowdy, Phyllis Simms, Susie Tacbas, and Chester Johnson. (Photo by student Kristi Gott, not pictured).

Elders storytelling and seniors' life story writing are popular trends today. Classes and groups can be found through local community education programs, college programs, and genealogy groups.

Traditionally seniors have been society's storytellers, who preserved the family history, and passed on details of an era to the next generation. Seniors' life story telling is a chance for family and friends to gather around, and hear about times that have disappeared forever.

Instructor Myla Collier sits at the end of the table in the photo, with Phyllis Sims, age 80, sitting on her right, sharing her life story. Her husband, Gary Sims, age 81, also a prolific life story writer, sits to the left of Myla. The class gathers round to share and discuss. Chester Johnson, age 84, far right, is also a skilled storyteller. He shares many interesting facts in his life stories about growing up in Louisianna.


In my current class we link the historical events with life events, and write a chonological life story, starting with birth. Photos and other memory treasures are brought to class and become part of each life stage, as we write the life stories. As class members create a written record of their life histories, they often include valuable genealogy information that will be passed on for generations.

Sharing their life stories brings people closer to each other. Seniors often find that writing life stories helps them to feel more comfortable with the past. Painful events can be softened by the passage of time, and humorous events might become funnier in the retelling.

Putting the events together, in a chronological narrative, makes many people feel that having a timeline makes looking back less confusing.

Teacher and Anthropologist Myla Collier advises students to use the Memory Joggers which are part of the class materials. She also says that if a memory keeps coming up to "go ahead and write it down while it is fresh in your mind."

Examples of Memory Joggers are questions such as "What were your first impressions as you started school?" Many people are surprised at the details they can remember once they get started.

Using photos and family memorabilia helps jog the memories also. The class members agree that writing a life history provides good mental exercise. Sharing life histories with class members, family and friends provides a chance for social interaction.

Many life history writers also become active with family history and genealogy.

Senior Centers Provide a Wealth of Resources

Senior Centers across the country provide a wealth of free practical resources that caregivers and seniors can use, as well as being a place for friends and fun. By working with Betty Milne, Manager of the Central Coast Seniors Center, I have had an opportunity to learn more about the resources and activities offered for active or frail seniors at senior centers. Caregivers and seniors who are looking for helpful free community resources can find activities such as the following.

(1) flu shots
(2) free legal assistance
(3) free tax assistance
(4) medicare and insurance consultations
(5) Alzheimer's caregiver consultations
(6) Health care classes presented by hospitals
(7) Commodities and Brown Bag to assist with groceries
(8) activities ranging from Bingo, to playing cards, to country line dancing
(9) opportunities to volunteer and enjoy making a difference for others
(10) consultations and information about Alzheimer's, Dementia, long term care, in home care
(11) special dinners, craft shows, bake sales and more
(12) Senior Nutrition programs that offer lunches

At a recent Friday Night Out for Seniors the Spaghetti Dinner began at 4:00 in the afternoon. Seniors who ranged from very active to frail began arriving to visit for several hours before Bingo and have a leisurely meal. I spoke to one lady, who was recovering from hip surgery and using a walker, and she said this is her night out for a treat. Another said she gets there as soon as the doors open each week, to catch up on news from her regular group of friends. Some of the more frail seniors were assisted by caregivers. There was talking, laughing, and having fun.

Bingo has changed a lot since decades ago when I last saw someone playing Bingo. These Bingo experts laid out several pages of Bingo squares, and it was a mental challenge to find the sometimes complicated patterns of numbers as rapidly as they were called out. Some of the games are slow and easy, but some such as "Speedball" mean a new number is called out every 3 seconds. With Bingo squares spread out for several feet in front of you that one really makes you work.

On another afternoon I took photos of the Country Music Line Dancers who were practicing their dance steps to some music with a great beat. There was also the Yoga group, providing some good stretching and gentle exercises suitable for seniors.

Another day I visited the Pinochle group, a game of dice and cards. The Bridge group and Bunco groups also provided fun for card players.

Free local legal services are donated and listed on the schedule, as are tax assistance. An Alzheimer's Caregiver Consultant has regularly scheduled times. There are Health care classes taught by the Arroyo Grande hospital, such as recent classes on Emphysema Information and Living with Diabetes.

For those who like movies there is a Cinema night with refreshments.

The Senior Nutrition Program is held every day starting at 11:30 am. Local seniors enjoy sharing a meal at the Central Coast Seniors Center that provides balanced nutrition and social interaction with friends. Many are regulars almost every day. There is a $2.75 donation, but it is not required.

A Country Crafts and Bake Sale is scheduled soon, and people are enjoying getting everything ready. Seniors sell their crafts by signing up for a table at the Center, and there are a lot of chances to visit and see friends.

The seniors centers across the country provide a place that a caregiver can find helpful. Caregivers and seniors can enjoy sharing activities or find free help from the community resources.

Duke University Says Hearing Aids Help But Are Often Not Used

Difficulties with hearing can effect many areas of life, and many seniors do not get hearing aids, or use their hearing aids, if they have them. An article at Medical News Today titled "Duke University Study Finds Hearing Aids Are Underused" says that only "one in five who could benefit from a hearing aid has one and just one-third of those who have hearing aids use them."

The Medical Technology Assessment Working Group at Duke University studied hearing aid use and seniors. They found that, as caregivers know from experience, many seniors who need hearing aids do not get them, or if they have them, they do not use them.

As a caregiver I've seen that often the hearing aids remain in a box on the dresser or counter. Sometimes seniors need assistance with putting hearing aids in and other times they have decided not to use them for a variety of reasons.

Seniors may need assistance with adjusting the sound level until it is comfortable or help making sure the hearing aids are resting in the right place in the ears.

Many elders have told me that the quality of the sound is not the same as regular hearing.
A local hearing aid store in my area explained the new digitial hearing aids can be custom programmed, and the new hearing aids are a big improvement over the old technology.

Without hearing aids, people realize they cannot hear conversations with others. They may begin to avoid social interaction, and others may begin to avoid them.

Sometimes others may mistake lack of hearing and misunderstanding for dementia. If someone does have Alzheimer's or Dementia, poor hearing can be an additional challenge.

As a caregiver, have you assisted someone who was used to having the television turned all the way up, so it could be heard from the neighbors house? The new wireless headphones for television can be worn by a senior who needs to have the sound amplified.

One senior told me that wearing these headphones made all the difference in the world, and he could enjoy music on TV this way too.

Seniors with hearing difficulties have explained to me that hearing aids can make sounds echo, small sounds like road noise are magnified, or there is sometimes a static or other sound coming from the hearing aid. A trip to the hearing aid specialist can help in these situations.

Other comments seniors have made to me include the problem that the tiny wheels or adjusters on the hearing aid are too small for a senior to adjust, so it is necessary to wait for a caregiver to help.

One senior said he wanted to get one of the hearing aids that connects by a wire to a large component that he could put into his shirt pocket, because he would be able to adjust it by himself then.

Another senior had red sore places on the ears from the hearing aids, and it was necessary to make a trip to the hearing aid specialist.

If someone does not wear hearing aids for some reason, there are ways to communicate without using a loud voice. Often if you speak within a foot or so of the person's ear, directly toward it, not from in front or an angle, a normal voice level will suffice.

The article about the Duke University study finished with Executive Director Martyn Howgill saying "We need a better understanding of why people are not using hearing devices in order to improve hearing aid technology in ways that would surely aid untold millions of potential recipients."

This article was from 2006, written by Michael Stewart, and it is unfortunate that such large numbers of people are not getting hearing aids or not using them. Digital hearing aids and modern advances have made the old hearing aids a thing of the past.

Being able to hear and to communicate is a major part of staying connected to family, friends, and the world out in public. Advances are being made constantly in the world of hearing aids.

If someone you know does not have one, or has one with older technology, perhaps a chance to try one of the newer hearing aids will make a difference.

Alzheimer's Caregivers Consultations and Support

I had an opportunity to visit with Alzheimer's community resource specialist Jacque Murray yesterday, who was giving Caregiver Consultations at the Central Coast Seniors Center, San Luis Obispo area, California, where I write a blog for their organization. Jacque Murray, of the San Luis Obispo, California, Alzheimer's Association became a Caregiver's Consultant after her mother passed away from Alzheimer's ten years ago.

Jacque said she is concerned that many people who could benefit from resources offered by the Alzheimer's Association are not aware of the support that is provided, as well as the educational resources. She offers one-to-one visits where caregivers can have an opportunity to sit down with someone and discuss resources and ideas that will be of help.

When a diagnosis of Alzheimer's is made by a doctor a family may not know where to turn for help or who to call. They also may not be familiar with what to expect, how to cope, where to learn how to communicate and provide caregiving, and where to find resources. Your local Alzheimer's organization is there to answer questions, provide groups for sharing, and provide education for caregivers.

She also works with Alzheimer's Support Groups in the area where people share experiences and get educational information to help them cope.

To find your local Alzheimer's Association you can go to their website for locations. Isolation is often a problem for Alzheimer's Caregivers and attending one of the support groups and can provide an opportunity to share with others and make friends.

Education about Alzheimer's has been proven in studies to reduce the stress level of Alzheimer's caregivers, and your local Alzheimer's organization can be your educational resource as well as a support resource. The article at News Daily titled "Family Caregivers Life Shortened" explained the study in which the stress and exhaustion of being an Alzheimer's caregiver can shorten life by an average of 4 to 8 years.

The recent news articles, which were not unexpected, about the effects of stress and exhaustion on Alzheimer's caregivers, emphasize the importance of support for the caregivers. "Caregiver Syndrome," is described at CNN and you can read about it if you click on the link, and find it by doing a search on the website search box.

Olive Riley, World's Oldest Blogger, Turns 108 Today

Happy 108th Birthday to Olive Riley of Australia! Today is the 108th birthday of Olive Riley, who writes the blog Life of Riley, and who is the world's oldest blogger. Bloggers all over the world have joined together in a group to write special posts on their blogs to wish her a Happy Birthday. ABC TV featured Olive in a newscast and the video of it is on the website today.

Olive lives on the Central Coast, NSW, of Australia. The actual birthday celebration was scheduled a few days early, on Oct. 17. Olive's friend, Mike, assists her by posting the information on her blog. For her birthday Mike had a group 8 year olds, because they were exactly 100 years younger than Olive, come to sing Olive's favorite songs. Photos and videos on the site today show the children crowded around Olive, as she opens her presents.

The world birthday celebration of bloggers for Olive was organized by Ronni Bennett, author of one of the world's top blogs for elders As Time Goes By. Ronni is a retired television producer for such shows as 20/20, Barbara Walters Specials on ABC, and other shows at Lifestime TV, NBC, CBS and PBS.

Computer Education for Older Adults at SeniorNet

Using a computer provides seniors with valuable resources and good mental exercise, but many seniors have a hard time finding a way to learn about computers. There is a resource just for seniors who want to learn more about computers, but don't want to have to read technical computerspeak. SeniorNet was founded in 1986 with a mission to help older adults learn computers.

It is now one of the world's top educators of adults over the age of fifty. It is a nonprofit, volunteer based organization. If you go to the website at SeniorNet you can read about online training and education at centers in the U.S. and internationally.

I tried out one of the online courses and it included topics such as Copy and Paste, Display a Photo on the Desktop, and Email and Attachments.

There were also topics related to using Microsoft Vista, Antivirus software, and using WiFi.

Plain everyday English made it easy to understand. I volunteer at the local Senior Center and SeniorNet will be one of the websites I'll recommend to people who want to learn more about computers.

Caring for the Exhausted Caregiver

Last evening I talked to a friend from another state who is also a caregiver. This friend has been home for a week resting and sleeping after having basically collapsed from exhaustion. This caregiver is a paid caregiver, and lives to help others, to serve, and to minister to the needs of others. It is frightening to hear the long hours, lack of sleep, isolation,self-sacrifice, and obvious exhaustion that has occurred with this caregiver, and with others.

When a caregiver is so exhausted from long hours and stress that a week of staying home, mostly resting and sleeping, is the result, then it's time to try to find ways to make changes to relieve this. But it's easy to say and hard to do.

Family caregivers find it hard to find or afford help, so they keep on going, often without rest, exercise, or time to relax. If they care for someone who needs assistance to reach the bathroom they may be getting up many times per night, plus assisting all day.

Paid caregivers earn minimum or low wages, and they are trying to survive so it is tempting to overwork. Plus they often love to help others and they neglect themselves. They often work long rows of 24 hour shifts, getting up frequently during the night to provide assistance, plus providing stand by assistance during the day.

Family caregivers are often unable to pay for hired help, and often unable to find trained volunteers who are accustomed to dealing with people with mid to late dementia or Alzheimer's, or other illnesses and injuries. They keep on going as exhaustion and stress accumulate.

The recent articles on "Caregiver Syndrome" highlighted this, but many people have no conception what it is really like for these caregivers. The other recent articles that spoke of the effects of caregiving on health and longevity made it clear that research shows caregivers are less healthy than noncaregivers.

Last evening I tried to get the idea across to my exhausted friend, who was returning to work. But the problem remains of how a caregiver can really get help before her or his own health gives out too. Whether someone is a family caregiver or a paid caregiver with a desire or avocation to serve the needs of others the stress and exhaustion have been well documented.

I am thinking some special positive thoughts for my friend, and for all the exhausted, stressed caregivers out there. But, I wish there was something more concrete to do in order to help.

An easy solution to the current caregiver crisis is difficult to find, and it won't get easier in the future as more people are needed to act as caregivers for an aging population. When the caregivers need care too, because exhaustion and stress has made them ill, what can be done?

There are many lists of self-care tips, but many caregivers don't have a moment to catch their breath between the demands of taking care of loved ones who may have multiple issues that need to be addressed.

Why Do Some Brains Compensate As They Age?

Physical exercise and a lifestyle with "brain exercise" have been shown in studies to make a difference in avoiding memory decline as people age. There is an article titled "Doctors Discuss Theories on Aging Brains" by Lauren Neergaard in U.S. News and World Report, dated Oct. 15. It says "some senior's brains forge new pathways" as they age. This means that as aging causes memory decline, some people's brains compensate. When old pathways disintegrate. the brain creates new pathways in some people.

The article describes how in a healthy brain the "branch like tentacles" that extend from brain cells are like a thick bush. In a less healthy brain the branches are like twigs on a sparser bush. Fewer "twigs" means it is more difficult to connect and send messages.

Learning causes more of the tentacles, or twigs, to form.

In some older people if a path no longer works in the brain, the path is "rerouted" and messages take another path. Some older people also have "bushy" brains full of lots of tentacles, like twigs. If they lose some there are still plenty left.

Scientists are trying to figure out what causes some people to have brains that reroute or create new pathways.

The article said that people with challenging mental stimulation do better than "couch potatoes."
Tests showed that when older people had physical exercise their brains started showing patterns that looked more like younger people.

Exercising physically and exercising the brain make a difference. Crossword puzzles, computer brain training programs, and anything that avoids the "couch potato" lifestyle help people to avoid memory decline.

A summary of recent articles I've read would say keep on learning, don't be a couch potato, and exercise regularly. Live a healthy lifestyle in terms of nutrition, stress reduction, and rest. Have an active social life, avoiding isolation. These factors have been recommended in many articles on aging.

New Blood Test Can Determine Alzheimer's

An article in The New York Times today titled "Progress Cited in Alzheimer's Diagnosis" by Andrew Pollack says there is a new blood test that is 90% accurate in determining Alzheimer's. It was also 80% accurate in determining which patients with mild cognitive memory issues would develop Alzheimer's in two to six years. The study took place mainly at Standford University, California.

The article explained that currently diagnosing Alzheimer's is based on mental and other tests, and on the physician's judgement.

The test will not be available for doctors to use for several years. The preliminary results will need to be validated and the tests approved.

If there is a test available to help predict the risk of Alzheimer's it will help people to plan ahead and be prepared.

Empathy - A Healing Art That Forms Bonds

Have you wondered lately how you would feel if you were in someone else's place? Of course, especially if you are a caregiver. Good caregivers are often naturally empathetic. Intuitively sensing how someone else is feeling, emotionally or physically, is part of empathy. Acknowledging, instead of ignoring, someone else's feelings makes the person feel that someone understands, someone "gets it." It makes someone feel that others care.

When I managed a psychiatric office for twenty years, often I would hear patients say to the doctor, who was also my husband, "Gee Doc, you really 'get it,' but no one else understands me." This would be because some form of acknowledgement of the person's feelings had been made.

Listening with empathy is a common topic that is discussed in communication classes, and it's often described as reflective listening. Carl Rogers, author of "Client Centered Therapy" referred to "sensitive reflection and clarification."

Noticing the nonverbal signals, observing details of the situation, and untuitively sensing what is happening in someone else's world help provide clues when someone is not putting it into words.

Recently I arrived to assist an elderly senior, and found out that she had fallen in the home a few days earlier. The emergency room had not found any broken bones, and so she was sent home. When I arrived I could see she was in a lot of pain, but the caregivers said she was refusing medication or further help. I knew she was a strong, independent person. I said, "I can see you are really hurting, even though I know you're always stoic and you don't like to complain. " She opened up to talking to me. We made another trip to see a doctor so that something could be done for the pain.


In Spanish there is a saying that friends who share and trust are "simpatico." They are "reading from the same page." Empathy leads to "simpatico."