When we think about grief, we often picture the deep sadness that comes from losing someone we cherished. We imagine missing their presence, longing for one more conversation, and carrying the weight of a love that now has nowhere to go. While that experience is common, it is not the only way people grieve.

Sometimes, the person who died was also the source of pain.

A parent who was absent. A spouse who was hurtful. A sibling with whom there was years of conflict. A family member whose actions left lasting wounds. When someone dies after a difficult relationship, grief can become far more complicated than simple sadness.

According to Shannon Ball, Family & Patient Support Counsellor at Carefor Hospice Cornwall, many people seek support after the death of someone with whom they had a strained or complicated relationship. While these experiences are often less visible than more traditional expressions of grief, they are far from uncommon.

“There’s a stigma around it,” says Ball. “People often think they’re supposed to feel a certain way when someone dies. But sometimes they’re feeling anger, resentment, relief, or even indifference.”

These emotions can be confusing and isolating, particularly when they don’t align with society’s expectations of what grief should look like.

For caregivers, the experience can be especially challenging. Some people find themselves caring for a parent or relative despite years of conflict or unresolved hurt. They may provide compassionate care while privately wrestling with feelings of obligation, frustration, or emotional exhaustion. When that person dies, those emotions do not simply disappear. Instead, they often become part of the grieving journey.

One of the greatest challenges people face in these situations is the belief that their grief is somehow wrong.

Society tends to have expectations about how mourning should look. We are expected to feel sadness, express gratitude, and celebrate the life of the person who died. When someone instead feels anger or relief, they may wonder whether there is something wrong with them. They may avoid talking about their experience because they fear judgment or believe others will not understand.

Yet grief is not measured by how much we loved someone. It is a response to loss, and loss can take many forms.

Sometimes people are not mourning the relationship they had. They are mourning the relationship they wished they had. The death of a difficult parent, for example, can mark the end of any possibility that things might one day improve. Long-held hopes for reconciliation, accountability, or a different future suddenly disappear. That loss can be every bit as painful as losing a beloved relationship.

Another challenge is the way others respond. Friends and family may speak warmly about the person who died, describing them as kind, generous, or loving. While these comments are often well intentioned, they can leave someone feeling unseen if their experience was very different. It can create a sense of secrecy and shame, making them question whether they are allowed to acknowledge the reality of the relationship.

“The first step is often giving people permission to talk honestly about the reality of the relationship,” says Ball. “Sometimes they’ve never had a space where they could say what the relationship was really like.”

Mental health professionals often encourage people to give themselves permission to speak openly about their experience. Acknowledging painful memories does not diminish a person’s humanity, nor does it mean there were no positive moments. It simply means recognizing the full truth.

For some, this includes confronting difficult questions about forgiveness. While forgiveness can be meaningful for some individuals, Ball notes that it is not a requirement for healing.

“Some things are unforgivable,” she says. “That doesn’t mean you’re not going to heal or move forward.”

The goal is not necessarily to let go of what happened. Rather, it is to move forward while recognizing that those experiences helped shape one’s life. Some wounds may never completely disappear, but they can become easier to carry over time.

Perhaps the most important message for anyone grieving a complicated relationship is this: seek support.

People often hesitate because they feel their emotions do not match society’s expectations of grief. Yet those coping with difficult losses are frequently among those who can benefit most from talking with a counsellor, social worker, therapist, support group, or trusted friend. Having a safe space to express anger, sadness, relief, love, or confusion without judgment can be profoundly healing.

At Carefor Hospice Cornwall, grief and bereavement support is available not only to families of hospice clients, but also to members of the broader community. Through grief and bereavement counselling programs, trained professionals provide compassionate support to individuals as they navigate loss in all its forms, including the often-overlooked experience of grieving a complicated relationship.

“Every grief journey is unique,” says Ball. “What’s important is allowing yourself the space to feel what you’re feeling and to seek support when you need it.”

Grief is rarely simple. When a complicated relationship comes to an end, the emotions that follow can be equally complex. Whatever those feelings may be, they are valid. And acknowledging them honestly may be the first step toward healing and moving forward.

Learn more at www.carefor.ca/hospicecornwall

A year and a half after losing her husband, June still wakes up each day feeling as though the ground beneath her has disappeared.

Her husband wasn’t just her partner. He was her best friend, her social circle, her routine and, in many ways, her identity. In the months following his death, friends called regularly. Neighbours checked in. Offers of support were everywhere.

But as time passed, those calls became less frequent.

Now June finds herself grieving not only the loss of her husband, but also the growing sense of isolation that comes when the rest of the world seems to move on.

“It’s like a second layer of loss,” says Shannon Ball, Grief Counsellor at Carefor Hospice Cornwall. “People often feel that everyone else has continued with their lives while they’re still trying to figure out how to live with what happened.”

For family members and friends, supporting someone like June can be challenging. Most of us naturally want to help. We are problem-solvers. When someone is suffering, we look for solutions.

Get a dog.

Join a club.

Volunteer.

Take a trip.

Try something new.

But grief is not a problem to be solved.

“It can be very hard to witness someone else’s suffering,” says Ball. “People want to help, and because they care, they often try to fix it. But what grieving people usually need most is to be heard.”

That can become especially difficult when grief stretches into months or years. Adult children may feel they’ve lost not only a parent, but also the surviving parent who becomes consumed by grief. Friends may begin to experience what psychologists sometimes call empathy burnout. They care deeply, but after hearing the same pain expressed over and over again, they become exhausted.

Many find themselves thinking something they would never say out loud: Why can’t they move forward?

Ball says that question misses an important reality of grief.

“I think there’s always a feeling that the world moves on a lot quicker than what the grieving person is able to,” she explains. “That societal pressure can be very difficult.”

For someone grieving the loss of a spouse, moving forward can feel frightening. Letting go of the intensity of grief may feel like letting go of the person who died.

“It’s common for people to feel stuck,” Ball says. “Their thoughts can become very repetitive. They’re talking to the same people, having the same conversations and trying to navigate grief in the same way.”

The answer, she says, is not to stop talking about grief. In many cases, it’s the opposite.

“Grief needs to be shared,” says Ball. “That’s an important part of the healing process.”

What surprises many people is that family and close friends aren’t always the ones best equipped to provide that support.

Sometimes the most helpful conversations happen with people who have experienced a similar loss. That’s why grief support groups can be so powerful. They provide a space where people don’t have to worry about burdening others or hearing that they should be “over it” by now.

“Everybody is experiencing that feeling that people around them don’t want to hear it anymore,” says Ball. “In a support group, everyone is there for that exact purpose.”

For those supporting a grieving loved one, Ball recommends shifting away from advice and toward curiosity. Ask questions. Listen. Resist the urge to immediately offer solutions.

At the same time, gently and consistently encourage the person toward additional supports such as grief groups, counselling or community programs.

If they decline at first, don’t assume they’re not ready forever.

In fact, Ball says research and experience show that many people wait years before seeking formal grief support. On average, it can take as long as five years before someone reaches out for help. That reality has led Carefor Hospice Cornwall to offer support groups specifically designed for people whose loss occurred more than two years ago.

The lesson for families is an important one.

You do not have to solve someone’s grief.

You do not have to find the perfect words.

Sometimes the most meaningful thing you can do is simply stay present, listen without judgment and gently remind them that support exists when they are ready.

Because while grief may never completely disappear, no one should have to carry it alone.

Chair yoga is a modified form of yoga practiced while seated on a chair or using a chair for support. It is accessible for individuals with limited mobility, balance issues, or those who find standing difficult. It offers the same physical and mental benefits as traditional yoga while minimizing the risk of falling. While chair yoga has shown real benefit for many seniors, it’s not appropriate for everyone depending on their physical circumstances. Please consult your physician before starting a new exercise routine.

Key Benefits of Chair Yoga

Chair yoga is a low-impact exercise which is effective and accessible for most people, including many seniors. The benefits of chair yoga include:

• Increased Flexibility
• Improved Strength
• Improved Self-Awareness
• Reduced Stress
• Improved Pain Management Skills
• Better Sleep

Chair Yoga Workout

Here are some popular chair yoga poses for you to try at home. You can do the exercises in a sequence or pick one or two to practice. Choose a sturdy chair without wheels; sit toward the front edge of the seat with feet flat on the floor to maintain stability and proper alignment. When you have found a routine that works for you, practice regularly, either every day or a few times each week.

Chair Cat-Cow

• Sit comfortably, with feet hip-width apart. Rest your hands on your knees or thighs.

• Inhale and arch your spine for cow position. Roll your shoulders back, and if it’s okay for your neck, tilt your head slightly back to look up at the ceiling.
• Exhale and round your spine for cat position. Drop your chin to your chest, letting shoulders and head come forward.
• Continue moving between cow on inhalations and cat on exhalations for five breaths.
• Benefit: Improves spinal mobility and relieves back tension 

Seated Crescent

• Sit up straight, with feet hip-width apart. Relax your arms at your side.
• As you inhale, raise your right arm overhead, drawing your fingers and head toward the ceiling. Keep your shoulders relaxed.
• As you exhale, bend to the left. Hold for three breaths.
• Release, and as you inhale, straighten your body.
• Lower your arm as you exhale.
• Repeat, raising your left arm and bending to the right.
• Complete three movements on each side.
• Benefit: Improves flexibility and posture

Chair Spinal Twist

• Sit sideways on an armless chair, so the back of the chair is on your left.
• Sit up straight and hold on to the back of the chair with both hands. Keep your shoulders relaxed.
• As you inhale, lengthen your spine.
• As you exhale, gently rotate your torso toward the back of the chair, looking over your left shoulder. Hold for three breaths.
• As you inhale, return to centre.
• Complete three movements while the back of the chair is on your left, then sit the opposite way (with the back of the chair on your right) and repeat, twisting right for three movements.
• Benefit: Enhances digestion and spinal flexibility

Chair Forward Fold

• Sit up straight with your feet flat on the floor.
• As you inhale, bring your arms up over your head.
• As you exhale, fold forward from the hips as far as is comfortable, allowing your head and neck to relax. Hold for three breaths.
• Slowly unwind your spine until you return to your starting position.
• Complete these movements three times.
• Benefit: Stretches the back and promotes blood circulation

Chair Pigeon

• Sit up straight and place your left ankle across your right thigh.
• As you inhale, lengthen your spine.
• As you exhale, lean slightly forward with your chest lifted.
• Hold for five breaths.
• Repeat with your right ankle across your left thigh.
• Benefit: Reduces stiffness in the lower body

Chair Shavasana

• At the end of your practice, sit comfortably in your chair with eyes closed, for five minutes of stillness.
• Benefit: Helps your body absorb the effects of your practice and transitions you into the rest of your day.

Additional resources with photos:

• https://www.goodrx.com/health-topic/senior-health/chair-yoga-for-seniors
• https://www.puregym.com/blog/chair-yoga-exercises-for-beginners-and-seniors/

Chair yoga is a great way to help lessen some of the impacts of aging on the body. If you find you need physical assistance at home, Carefor offers at home physiotherapy and occupational therapy in Ottawa. To learn more visit www.carefor.ca/rehabilitiation Additionally, Carefor offers exercise classes specifically designed for seniors. The classes are facilitated by trained Fitness Instructors at our Eastern County community centres in Winchester, Finch, Alexandria, Ingleside, and Lancaster. https://carefor.ca/programs/exercise-classes/

As elderly adults enter the later stages of life, many people reach a point where they require some assistance with their daily activities. For most seniors, aging at home is preferable, but for many, a decision must be made whether to stay at home or move into a retirement home. Here are some things to consider as you make that decision.

Home Care

Home care is an increasingly popular option that allows seniors to age in the comfort of their own home, with minor adjustments. Often adjustments need to be made to the home such as adding a walk-in tub, stair lift or wider doorways to allow someone to age in place.

Home care services can be brought in to help with day-to-day support and can include basic assistance, such as house cleaning, meal preparation, and personal care. Services can also include in-home medical care, such as nursing or rehabilitation.

There are numerous care options available that are offered by both not-for-profit agencies like Carefor and for-profit companies. The best way to engage support from a home care agency is through a doctor’s referral, which would initiate Ontario Health atHome to assess need and refer out support to a home care agency.

A reminder is that leveraging home care support through Ontario Health atHome allows someone to be prioritized for long-term care when the time arrives. Avoiding home care support can lead to sudden challenges should the caregiver suddenly be unable to provide care.

Benefits of Home Care

• Personalized care
• Comfort and familiarity
• Family involvement
• Cost-effectiveness
• Independence and dignity

Potential Drawbacks of Aging at Home

• Caregiver burnout
• Renovation costs
• Health and safety needs might not be met
• Isolation
• Upkeep

Retirement Homes

As our population ages and lives longer, retirement homes seem to be popping up everywhere.

The amount of care required for each resident varies according to the person’s mental and physical condition. The main types of homes are independent living, assisted living, memory care and long-term care. While retirement homes offer care, additional support can come with additional costs. Remember that even though someone is living in a retirement home they can still receive care support through Ontario Health atHome.

Services vary from facility to facility, but may include meals, medication management, laundry services, housekeeping, transportation, recreational activities, wellness programs, and security. Most facilities also provide some access to specialized services, such as medical care.

Benefits of a Retirement Home

• 24/7 support staff
• Access to specialized services
• Social interaction
• Safety and emergency support
• Services including laundry and bathing

Potential Drawbacks of Retirement Homes

• Cost
• Reduced freedom, independence and autonomy
• Adapting to communal living

Considerations	Home Care	Retirement Home
Setting	Senior’s home	Community-based facility
Services Include	Tailored support as needed (hourly basis)	Meals, housekeeping, laundry services, medication management, transportation, recreational activities, wellness programs, security
Social Interaction	Limited – depends on visits and relationship status	Dining, events, group activities
Staff Availability	Scheduled visits; may lack round-the-clock care	24/7 on-site staff
Safety & Accessibility	May require home modifications	Equipped for mobility issues, emergency systems
Cost	By referral, costs can be subsidized, however, private care options are available at a cost depending on the agency: $25-$45 CAD/hour for basic care$45-$80 CAD/hour for nursing$200-$400 CAD/day for full-time care	$1700-$6500 CAD/month

Making an Informed Decision

Assess Your Care Needs

• What tasks does your loved one need help with, and how often do they need support?
• Are they able to live alone safely, or do they require full-time care?

Evaluate Social Preferences

• Does your loved one enjoy social activities and community, or do they prefer the familiarity and solitude of home?

Consider Your Budget

• How much can you afford to spend on care?
• Calculate total costs for home care services vs. the monthly fees of a retirement home.
• Know that costs generally increase with health needs depending on the home.

Consider Location and Accessibility

• Is your loved one’s home equipped for aging at home?
• How close is the nearest retirement home to family?

Try a Few Options

• Try home care services to see if they would be a good fit.
• Try a short-term stay in a retirement home to see if that would a good fit.

Involve Your Loved One

• Ensure your loved one feels heard. Talk about their preferences to ensure they are comfortable with the decision.

Carefor has been providing home care in Eastern Ontario since 1897 and offers a variety of in-home care services, including nursing, personal support, rehabilitation, and homemaking.

https://carefor.ca/services/in-home

In addition, Carefor offers affordable, all-inclusive retirement homes in Pembroke-Renfrew County, and Richmond Care Home in West Ottawa for women living with dementia. https://carefor.ca/services/retirement-living/

Providing support for someone who has experienced the loss of a loved one is a special gift. It might be difficult to know what to say when dealing with a bereaved individual. A grieving person may struggle with intense and painful emotions, such as depression, anger, or isolation as they adjust to living life without the presence of their loved one. The grieving process is unique for every person who experiences a loss.

Here are some tips to remember if you are in a supporting role:

• Understand the five stages of grief
• Sometimes all you need to do is listen
• If there is an opportunity for offering help, make it specific and practical
• Offer hope

The Five Stages of Grief

Here is a brief overview of the five stages of grief. The model is best understood as a framework for identifying emotional responses, not a rigid timeline.

Denial
Denial acts as a buffer against painful emotions. It’s a natural defense that helps absorb the shock of a loss. A person may feel numb, disbelieving, or detached from reality.

Anger
As the reality of loss sets in, anger can emerge. The anger might be directed at others, oneself, or the deceased, providing temporary relief from feelings of grief. Expressing anger in healthy ways, for example with writing, can be part of healing.

Bargaining
Bargaining might involve “what if” statements, often rooted in regret. People wish they could undo past actions. This stage reflects a desire to regain control in a situation marked by helplessness.

Depression
This stage involves sadness, withdrawal, and a sense of emptiness as the full weight of loss is felt. This phase allows for emotional processing and is a natural part of coming to terms with reality.

Acceptance
Acceptance means acknowledging a new way of living without the deceased and moving forward in small steps. It is usually a gradual process, not an endpoint.

Remember, people may experience stages in different orders, revisit stages, or skip stages entirely. Everybody grieves in their own way and in their own time.

The Gift of Presence

The ability to just be with a grieving person, and to become fully attuned to that person’s unique emotional needs through active listening is one of the best ways of building connection. Bereavement is often non-linear, and sometimes just being present for the person is the best way of communicating a sense of caring, empathy, and compassion. Respect the griever’s process.

Practical Help

If there is an opportunity for offering help, make it specific and practical. Practical help can include cleaning a person’s home, taking them out for a walk, cooking meals, paying bills, or helping with funeral arrangements.

Offering Hope

Finally, offer the person hope. It can be difficult to see beyond the immediacy of painful emotions, so when it is appropriate, offer words of encouragement, without being cliché or minimizing the obstacles of overcoming grief. Be a light in the dark and offer the bereaved some of your light, inspiring steps towards acceptance and recovery.

Hospice Cornwall is a 10-bed facility that provides end-of-life care in a home-like setting for residents of Cornwall and surrounding counties. It also offers grief and bereavement support for those who have lost someone. If you or a loved one requires bereavement support, please visit our website to learn more: https://carefor.ca/services/palliative-care/

Healthy eating is a key aspect of healthy aging but eating healthfully doesn’t have to be expensive. This article explores the importance of healthy eating, what foods to eat and some meal planning suggestions for seniors who want to eat well without breaking their bank account.

Why Healthy Eating Matters

• Improved Energy: Stable blood sugar levels reduce fatigue and promote consistent strength throughout the day
• Stronger immune system: Vitamins and minerals support your body’s ability to fight illness and recover more quickly
• Fewer chronic issues: Nutritious foods lower your risk of heart disease, diabetes, and osteoporosis over time
• Better mood and cognition: Brain-friendly nutrients support mental clarity, memory, and emotional health

Top Foods to Include in Your Diet

Protein-Rich Foods: High protein foods include meats, eggs, dairy, beans, or nuts.
Protein helps you maintain muscle mass, recover from illness, and stay active. Many seniors don’t get enough protein, which may lead to fatigue, weakness, or slower healing. Try to include some form of protein at every meal to support energy throughout the day.

Fruits and Vegetables: Fruits and vegetables deliver fibre, vitamins, and antioxidants that protect your body from disease, support digestion, and keep your immune system strong. Aim for a variety of colours to get a broad mix of nutrients.

Whole Grains: Oats, quinoa, brown rice, whole grain breads and pastas, etc.
Whole grains support digestive health and provide lasting energy, especially when paired with protein and healthy fats. Choose high-fibre options to support heart and digestive health.

Healthy Fats: Foods like avocados, olive oil, nuts, seeds, and fatty fish.
Healthy fats help you absorb vitamins and reduce inflammation, as well as providing benefits for your brain, joints, and heart.

Top Foods to Remove from Your Diet

Ultra-Processed Foods: Sugary drinks, cookies, sweetened breakfast cereals, artificially flavored crackers and potato chips, chicken nuggets, luncheon meats, and hot dogs.
These highly processed foods may contain high levels of saturated fats, sugars, or sodium, and they are often low in nutrients and fibre. Many of these foods are engineered to trigger the brain’s reward system and increase cravings so people will overeat and purchase more.

Meal Planning Suggestions

Cooking doesn’t have to be time-consuming or complicated. Here are practical tips to make healthy eating simple and fun.

• Use frozen pre-cut vegetables and fruits. These can save a lot of time. Frozen vegetables and fruits are just as nutritious as fresh produce and they last longer.
• Preparing meals in bulk and dividing them into portions can save time and ensure there’s always a healthy meal ready to go.
• Use beans and eggs as affordable protein sources

Quick and Affordable Meal Ideas

• Spicy Tuna Guacamole Bowl: https://www.budgetbytes.com/spicy-tuna-guacamole-bowls/
• Vegan Chickpeas, Greens, and Tomatoes: https://www.frugalnutrition.com/4-ingredient-coconut-chickpeas-tomatoes-greens/
• Chicken and Lime Soup: https://www.budgetbytes.com/chicken-lime-soup/

At Carefor, we know healthy eating can be a challenge. That’s why we provide meal delivery services in Eastern Counties and Pembroke-Renfrew. Please call us if you want affordable and nutritious meals brought to your door. https://carefor.ca/programs/meal-delivery/

Scams targeting seniors are on the rise, with older adults losing billions annually to fraud. In 2024 alone, Americans aged 60+ reported nearly $4.9 billion in scam-related losses, with an average loss of $83,000—more than four times the average across all age groups. In Canada, fraud is the number one crime against older adults. These scams range from fake tech support calls to elaborate financial schemes, and they often prey on trust, isolation, and unfamiliarity with digital tools.

But seniors can fight back—and stay safe—with a few proactive strategies.

1. Be On Guard

Protecting yourself starts in your head. While many of us grew up trusting the world around us, things have changed, and we must treat people with a degree of suspicion. Assume anyone contacting you wants something from you. It’s your responsibility to ensure they are who they say they are.

2. Know the Common Scams

Awareness is the first line of defense. Some of the most frequent scams include:

• Grandparent scams: A caller pretends to be a grandchild in distress, asking for money urgently.
• Bank investigator scams: Fraudsters pose as bank staff investigating fake fraud, asking for debit cards and PINs.
• Tech support scams: Pop-ups or calls claim your computer is infected and demand payment for fake repairs.
• Phishing emails and texts: Messages impersonate banks, government agencies, or delivery services to steal personal information.

One tactic is to create a code word with close friends or family members that only they would know should someone contacting you claiming to be them.

3. Pause and Verify

Scammers rely on urgency. If someone pressures you to act fast—whether it’s sending money, clicking a link, or sharing personal details—pause. Verify the request by:

• Calling a trusted family member
• Contacting the organization directly using official contact info
• Ignoring unsolicited messages and pop-ups

No legitimate organization will demand immediate payment or sensitive information over the phone or email.

4. Use Simple Tech Tools

Technology can help protect seniors from scams:

• Robocall blockers like RoboKiller or Nomorobo filter out scam calls.
• Email filters and antivirus software reduce phishing risks.
• Password managers help keep accounts secure.

Even basic tools like caller ID and two-factor authentication can make a big difference.

5. Stay Connected

Isolation increases vulnerability. Seniors who regularly talk with family, friends, or community support workers are less likely to fall for scams. Encourage open conversations about suspicious messages or financial decisions. Organizations like Carefor offer social work and home support services that can help seniors navigate confusing situations with confidence.

6. Report and Recover

If you suspect a scam, report it to:

• The Canadian Anti-Fraud Centre (CAFC)
• Local police
• Your bank or financial institution

Reporting helps authorities track patterns and protect others. In many cases, quick action can also help recover lost funds.

Scammers are clever, but seniors are resilient. With knowledge, support, and a few smart tools, older adults can stay one step ahead—and protect their hard-earned savings and peace of mind.

Practice Getting Up from the Floor

One way to help reduce the risk of falling is to practice getting up from the floor regularly. Often as we age, we avoid getting down on the ground to avoid the groaning that invariably takes place as we work to get back up again. This contributes to a lack of agility over the years that can increase our risk of falling.

One good way to maintain agility is to practice getting up from the floor every week.

To start, you must get on the floor. That may seem daunting.

For those of you who feel you should be able to get down to the floor with just a little instruction follow these steps. (For those who feel that getting onto the floor is not an option, see the instructions for practice that can be done on your bed at the end of this article.)

Here’s one way to get on the floor with control.

1. Stand by a sturdy piece of furniture like a couch or solid chair and bend at the waist so that your hands can rest on the seat.
2. Slightly bend the knee of your weakest leg so that you can use your arms and strong leg to lower yourself to one knee.
3. Place your other knee and both hands on the floor.
4. Lower your chest to the floor and slide your legs out behind you until you lying on your stomach.

Now you’re on the floor! Unfortunately, most of the time when we fall to the floor we end up on our side and then our back. Before you practice getting up, you’ll need to roll onto your back. I’m going to describe this with directions to roll onto your right side before finally rolling onto your back. You can reverse the instructions if you need to roll to the other side

1. Place your hands under your shoulder so you can push your chest off the floor slightly.
2. Slide your right hand through the space between your left arm and torso. This should make you feel off balance.
3. Roll onto your right side.
4. If you haven’t already rolled onto your back, lift your left arm toward the ceiling and then behind you.

Now you’re on your back and you might be feeling a little stranded. Not to worry. If we reverse all these steps, we can get back up!

Here’s one way to roll to the right side and onto your stomach

1. Bend your left knee and place your foot flat on the floor.
2. Rotote the left knee to your right side as you reach with your left hand to your right side. You should now be on your right side and you may feel like your right arm is trapped.
3. Use your left arm to push your chest off the floor slightly and pull the right arm through so you can place your right hand under your chest. (You may need to straighten your left leg also.)
4. Push yourself up onto all fours by straightening your elbows and shifting your weight backwards.
5. Place your hands on the sturdy piece of furniture.
6. Place the foot of your strongest leg flat on the floor so that you are now kneeling on one knee.
7. Use your hands and strong leg to push yourself up.
8. Instead of standing up directly, rotate to one side so you can sit on the chair.

If you’re not confident that you can get up from the floor with these instructions, start by practicing rolling onto your stomach and then moving into kneeling on all fours on your bed first.

Carefor’s Allied Health Team in Ottawa can support seniors improve their mobility and recover from injury quickly. To learn more about how to access their services visit www.carefor.ca/rehabilitation

By Carefor Health & Community Services

If you’re in your 50s or 60s, you’ve probably started to notice that your body doesn’t bounce back quite like it used to. You might feel a little stiffer in the mornings, recover more slowly from a cold, or find that a few extra pounds are harder to shed. According to Susan Snitynsky, a registered dietitian with Carefor Health & Community Services in Ottawa, these changes are normal—but they’re also a wake-up call.

“The choices you make in your 50s will determine how well you live in your 70s and beyond,” says Snitynsky. “You can’t change everything, but you can absolutely set yourself up for a healthier version of yourself down the road.”

1. Keep Moving — Mobility Is Everything

Before talking about food, Snitynsky starts with movement. “Mobility is huge,” she says. “You don’t have to run marathons, but you should move every single day. If you don’t use it, you lose it—and that affects everything, including nutrition.” Staying active helps preserve muscle, maintain appetite, and support digestion as you age.

2. Eat Out Less — It’s More Important Than You Think

Snitynsky says one of the biggest health pitfalls she sees is how often people eat out. “We go out way too much,” she explains. “Even grabbing a coffee or snack adds up. When you eat out, you’re eating food that’s jam-packed with calories, fat, salt, and sugar—and not much volume or nutrition.”

She explains that fullness is based on volume, not calories. “You can eat a small, high-calorie meal and still feel hungry an hour later. That’s how people gain weight without realizing it.”

In today’s environment, she adds, maintaining a healthy weight is hard work. “We live in a world designed to make us gain weight. You have to go out of your way not to.”

3. Choose Whole, Less Processed Foods

Another key piece of advice: reduce processed foods. “Ask yourself, how many steps did this food go through before it reached my plate?” says Snitynsky. “Processing usually removes water, fibre, and nutrients—and adds salt, fat, and sugar.”

That doesn’t mean you have to give up convenience entirely. “Some packaged foods, like certain protein bars, are fine,” she says. “But in general, the fewer ingredients and the shorter the shelf life, the better.”

4. Eat More Plants — Without Going Full Vegan

Snitynsky has been plant-based for 20 years, but she doesn’t expect everyone to be. “You don’t have to go vegan,” she says, “but your plate should lean more toward plant foods.”

That means more beans, lentils, chickpeas, tofu, whole grains like bulgur and barley, and plenty of fruits and vegetables. “People are scared of tofu or think carbs are bad, but the problem isn’t healthy carbs—it’s the refined, processed ones. Whole grains and plant proteins are amazing for your heart, digestion, and longevity.”

5. Make Conscious, Not “Moderate,” Choices

Many people rely on the idea of “everything in moderation,” but Snitynsky isn’t a fan. “If you eat everything, that’s not moderation,” she laughs. “Planned indulgences are fine but be intentional. Don’t let food culture—which constantly pushes us to eat—make the decisions for you.”

6. Start Now, Not Later

Snitynsky often works with older adults living with chronic conditions like COPD, heart disease, or diabetes. “By the time people reach their 70s or 80s, a lot of damage is already done,” she says. “That’s why your 50s and 60s are so important. This is when the outcomes of past choices start to show up—but it’s also when you can still change your trajectory.” Her final message is simple: “It’s never too late to start eating better, but the sooner you start, the better—not just in longevity, but in energy, mobility, and independence.”

Honouring World Alzheimer’s Month this September

As we mark World Alzheimer’s Month this September, it’s a timely reminder that brain health deserves just as much attention as physical wellness—especially as we age. While Alzheimer’s disease and other forms of dementia affect millions globally, research shows that adopting healthy daily habits can help preserve memory and cognitive function well into our senior years.

Here are 10 brain-boosting habits that support mental sharpness and may help reduce the risk of cognitive decline:

🧠 1. Stay Physically Active

Exercise increases blood flow to the brain, delivering oxygen and nutrients that support brain cell health. Even light activity like walking or stretching can make a difference.

🥦 2. Eat a Brain-Friendly Diet

Foods rich in omega-3s (like salmon and walnuts), antioxidants (berries, leafy greens), and healthy fats (avocados, olive oil) help reduce inflammation and support memory.

📚 3. Keep Learning

Lifelong learning strengthens neural connections. Whether it’s picking up a new hobby, reading, or taking a class, mental stimulation builds cognitive resilience.

😴 4. Prioritize Sleep

Sleep is essential for memory consolidation and toxin removal in the brain. Aim for 7–9 hours of quality sleep each night.

🧩 5. Challenge Your Brain

Puzzles, crosswords, chess, and brain-training apps keep your mind engaged and help build new neural pathways.

🧘 6. Manage Stress

Chronic stress can impair memory and shrink parts of the brain responsible for learning. Techniques like meditation, deep breathing, and yoga help regulate stress hormones.

💧 7. Stay Hydrated

Dehydration can lead to confusion and poor concentration. Drinking enough water daily supports overall brain function.

🧂 8. Limit Sugar and Processed Foods

High sugar intake contributes to inflammation and oxidative stress, which negatively affect memory and cognition.

👥 9. Stay Socially Connected

Social interaction stimulates the brain and reduces the risk of depression and dementia. Joining clubs, volunteering, or simply chatting with friends can make a big impact.

🧠 10. Protect Your Brain

Avoid head injuries, manage chronic conditions like diabetes and hypertension, and wear hearing aids if needed—these steps help preserve cognitive health.

These habits aren’t just about memory—they’re about maintaining independence, confidence, and quality of life. And while no single habit guarantees protection against Alzheimer’s, together they form a powerful defense.

World Alzheimer’s Month is a global campaign to raise awareness and challenge stigma around dementia. It’s also a call to action: to support those affected and to invest in prevention. By incorporating these brain boosters into daily life, we honour that mission and empower ourselves and our loved ones to age with vitality.

If you’re looking for ways to stay engaged, Carefor’s senior support centres in Alexandria, Winchester, Ingleside, Finch, and Lancaster offer programs that promote connection, learning, and wellness—all key ingredients for brain health. From group activities to educational workshops, these centres help seniors stay sharp and socially connected.

Let’s make this September not just a month of awareness—but a month of action. Your brain will thank you.