How to drink water?

It’s getting warmer outside, so proper irrigation is very important.

How to drink water?

Drink water by sitting down.

If you are drinking anything while standing it goes straight into the lower esophagus. Esophagus is being closed at the two ends by two rings, those rings are known as sphincters. When you drink water while standing it hits the lower ring i.e. lower sphincter, this constant process causes expansion of lower ring which is not good for the digestion process.

Drink water slowly sip by sip.

Drinking water continuously doesn’t allow the proper amount of oxygen to mix with water and we don’t get adequate amount of oxygen.

Consume  water throughout the day, sip by sip after adequate intervals.

If we drink more water at a time, our body is not able to absorb the whole amount of water and most of it will run out through excretion.

Don’t drink very cold water.

Drinking very cold water affects the digestion system. Our body requires internal stomach heat for proper digestion. The cold water affects the stomach heat, which is digesting the food, therefore room temperature water is always advised by the experts. Warm water is always beneficial for our body as it helps in digestion and warm water is less affected by the germs.

Don’t consume water after meal.

It is advised by the dieticians that we should not consume water after our meal for at least two hours. Again the reason is same, the body needs the stomach heat for digestion. If we drink the water immediately after the meal, it decreases the stomach heat and causes indigestion problem. It is advised that you can take a sip or two while having a meal, Because it helps the body acids to easily dissolve the food intake. Always consider your stomach divided into three parts, the half part of the stomach to be filled with the food i.e. our meal, second quarter should be filled with water and the remaining quarter of the stomach should be empty.

Always keep a proper supply of water to your body.

If you are allowing your body to be thirsty then it is not good for health, As we all know that thirst is the natural indication of dehydration process, never allow your body to feel so thirsty.

How much of water you should drink in a day?

Consumption of water by an individual mainly depends on his body weight and the climatic conditions in which he lives. We should deliver 30 ml of water per 1 kg of body weigth. Considering an average individual whose weight is around 60 to 70 kg, should drink about 8 to 10 glasses.

Train your brain

Our brain needs a constant mind exercise which we could also characterize as a mind aerobics .

Find few minutes to train the brain of your senior .

Memory games:

***Finding opposites***
When you say the word, senior has to tell the opposite of this word.
Example: the trainer says new, the participant says old.

***Retelling sentences backwards***
You tell a short sentence. The senior tries to repeat it, but backwards.
Example: You say ´My house is in the countryside.´ The senior says: ´Countryside the in is house my.´

***Matching words with colours***
You say a certain word and the senior has to say the colour/colours in connection to this word.
Example: tYou say ´sun´, the senior says ´yellow´.

Good luck!

Best practices – volunteering!

One of the best practices that has been successfuly implemented in Slovenia by our partner – Ljudska univerza Rogaska Slatina – is engaging seniors as volunteers to conduct different classes for seniors.

Older people have wide knowledge and huge experience, they are specialists in different areas and they have hobbies they want to share. Engaging in this type of volunteering brings a lot of benefits for the senior but also for the older audience who can strongly identify with the „teacher”. Retired people may feel needed again, they can find a sense of their life and above that encourage their peers to learn, to discover new thing or just to go out from home.

LURS „hires” older volunteers and let them organise meetings for seniors. Anton and Bernard are engaged, creative and positive volunteers who we should take an example. Anton runs sport classes for seniors cause he wants to be healthy but also wants other people to be more active. He is an expert in Nordic Walking so he takes his attendees for long walks at fresh air. Bernard is a retired policeman whose hobby is nothing else but … cooking. He wants to teach seniors how to cook tasty and healthy so he conducts culinary workshops. „I want to share my passion with others and because I have a lot of free time I decided to organise this workshops. There is nothing better than seeing people happy” said Bernard.

During pandemia Bernard organises culinary classes with his group online.

See how it looks like:)

https://www.facebook.com/ljudskarogaska/videos/616862989040832/UzpfSTE4MTE3MzgxNjA5MjY4OTo1Mjg1NDQ0NDEzNTU2MjM/

Communication is a skill that you can learn!

“Communication is a skill that can be learned. It’s like riding a bike or typing. If you only work on it, you can improve the quality of every part of your life very quickly. ” (Brian Tracy). Besides improving the quality of your life you can improve the quality of other – close to you – people’ life.

Age-related health problems can present a barrier to effective communication. Chronic conditions, such as dementia and hearing loss, as well as the effects of medication can complicate conversations and understanding. During periods of diminished lucidity, interactions can create a frustrating and seemingly helpless experience. However, there are techniques you can use to help facilitate interaction with older adults to create a communication-friendly environment.

Project partners’ recorded instructional videos:

“How to communicate with seniors'” https://www.facebook.com/watch/?v=2526670164243820

and

” How to talk to a senior about health “, https://www.facebook.com/goalerasmusplus/videos/388619642021392/

which contain simple tips that can help you to get communication skills.

Feel free to watch and learn:)

Seniors should practice sport at home!

Because of the Covid-19 epidemic, seniors should definitely isolate themselves so as not to risk their health. They should not leave the house unless they have a very good reason. In addition to these restrictions, they should remember to keep their body in good shape.

According to the recommendations of the World Health Organization, people aged 18-64 should spend at least 150 minutes of moderate activity per week. You can divide it into 5 sessions of 30 minutes or longer. People over 64 years old have similar recommendations as to the length of activity during the week, but if health does not allow it, they should be as active as they can.

On the Internet you can find countless trainings dedicated to seniors. We also publish several exercises that can be performed (depending on the health options) by older people.

https://goal-erasmusplus.eu/wp-content/uploads/2020/03/Seniors-be-active-1.pdf

Dear seniors, we wish you a lot of health!

Few words about Good Practice Guide…

One of the project’s aim was to create a material that will help people who work with and for seniors to improve their competences and make seniors’ lives better . The guide is also dedicated to older people who can get knowledge and motivation to go out from their homes, meet with friends, become a student, start doing sport and eat healthy. Specialists from 5 countries have worked for several months on the good practice guide to present in the best way practical information. This material coveres topics related to seniors’ care services such as:

  • Physical activity,
  • Nutrition,
  • Volunteering,
  • Education,
  • Memory training.

The guide has been divided into chapters focused on the most important aspects of seniors’ lives and includs advices, tips, proper habits and best practices. This guide will be helpful in keeping up the good habits in seniors’ lives or changing the old habits into new, better ones.

This Guide is a tool for anybody who would like to make seniors’ lives better!

You are welcome to read it and use this knowledge!

Good Practice Guide: https://goal-erasmusplus.eu/wp-content/uploads/2020/02/Good-Practice-Guide-ENG.pdf

Inspiring workshops in Gdynia!

18 people (nutritionists, sport trainers, teachers, volunteers) from 5 countries met in Gdynia to raise their knowledge, strenghten competences and improve skills in working WITH and FOR seniors. During few days (2-7 February 2020) they discussed topics connected with seniors’ care services:

  • education,
  • physical activity,
  • nutrition,
  • volunteering,
  • memory training,
  • communication,
  • social care.

Day by day these enthusiasts from Portugal, Sweden, Romania, Slovenia and Poland worked hard to learn how to make seniors’ lives easier and better. They also shared their wide knowledge and experience to create the best methods of working with older people.

These 5-day workshops were full of inspirations, new ideas and deep reflection about aging. All participants went home with one mission: do their best to help seniors in all areas of their lives!

EduSenior – it’s never too late for studying.

Old age does not have to be a time of slowing down. It’s the perfect time to do something for yourself – learn something new that you didn’t have time for. Seniors should take care of their education, acquire new skills and broaden their horizons. They have predispositions and possibilities for this and, what is important, they can gain a lot from it. It’s never too late for studying!

Reasons why seniors should always keep learning:

  • Improve Self-Confidence.

Self-confidence can be influenced by two things; trust in yourself as well as your level of competence, which comes from knowledge, experience and the skills that you possess.

  • Fight Boredom.

Staying challenged helps fight boredom. Take every opportunity to enrich yourself and learn something new; take a course, read voraciously, watch TED conferences online or attend webinars in your field of interest.

  • Keep Your Brain Healthy and Your Mind Sharp.

Learning keeps your brain functioning at a high level. The brain is a muscle; continue to keep it in shape by giving it new challenges and opportunities for learning and growth. Mental facilities are best protected when they are used often and continued learning can slow the physical process of Alzheimer’s Disease.

  • Learn Practical Life Skills.

Besides the professional knowledge we acquire through school or work, it’s important that we learn practical skills such as handling our finances, improving our communication skills, as well as basic computer skills. Courses on these subjects and more are readily available online for students of any age!

  • Model Positive Behavior for grandchildren.

Set a good example for your grandchildren by letting them see you work hard at self-improvement and continuing your education. Working alongside each other towards individual goals will increase the chances that you both will be successful!

  • Learn for Leisure.

Take a course in a subject you enjoy such as cooking, photography, beading or writing. You never know what other interests you might discover!

  • Sleep More Soundly.

Just as when you exercise your body and it gets tired; when you exercise your mind, your mind gets tired. Give your mind a workout by studying a new subject!

  • Stay Healthy.

There are some not-so-obvious health benefits to learning. Becoming organized and practicing time management techniques can help reduce stress in your life. Learning the basics of nutrition may help you to make improvements your diet. Exploring health and fitness courses may inspire you to take better care of your body.

  • Make new friends.

Classes at the university are a great place to meet new, interesting people.

The most important thing is to make a decision to change: yes, I’ll try! This is the first most difficult step, but it is worth taking it, not out of obligation but only for your own satisfaction.

Universities of the Third Age are becoming increasingly popular and can be found in almost every major city. They offer a variety of activities, so seniors undoubtedly will find something for themselves.

Merry Christmas and a Happy New Year!

2019 was an extremely busy year for project partners. Our team of experts worked with great commitment to implement all planned tasks aimed at improving the quality of services for the elderly. 😓

Over the past 12 months, the following activities have been implemented:


– international meetings of project partners,

– meetings of the Local Advisory Committees,

– educational workshops,

– educational materials,

– good practice guide – video,

– promotion and dissemination.


In the new year, we promise to do even more to make seniors’ lives better!🤞