Reflections on Reconciliation: A story of identity and culture

Trilogy Care employee celebrating National Reconciliation Week 2024 with the hashtag #NRW2024.

National Reconciliation Week (NRW) is a time for all Australians to come together to reflect on the shared history and cultures of Aboriginal and Torres Strait Islander peoples and non-Indigenous Australians.  

Held annually from May 27 to June 3 , these dates mark two significant milestones in Australia’s reconciliation journey. May 27   is the anniversary of the 1967 referendum, in which over 90% of Australians voted to remove discriminatory clauses from the Australian Constitution and recognise Indigenous Australians as equal citizens. June 3 is the anniversary of the High Court’s landmark 1992 Mabo decision, which recognised the rights of Indigenous peoples to their land and paved the way for Native Title legislation. 

Although reconciliation recognises the resilience and strength of Aboriginal and Torres Strait Islander communities and cultures, everyone’s experience and connection with National Reconciliation Week and what it means to them is unique. 

For Warren Peisker (they/them), a valued team member at Trilogy Care, reconciliation is a time to reflect on their own journey of self-discovery, to connect with their family, culture, and ancestry, and to recognise the struggles and successes of preserving Indigenous culture in a modern society.  

Born to an Aboriginal and Torres Strait Islander mother and an Australian father with Polish and Italian heritage, Warren grew up with a deep respect for diversity and an understanding of their cultural heritage. However, a pivotal moment in Warren’s childhood led to the realisation that others viewed them as different. When they were in the third grade, Warren’s then best friend targeted them because of their skin colour. “I remember going home and I looked in the mirror for the first time and saw I was different. And then I had all these questions. Why am I different? Why do I have to be different? 

As Warren grew up, they observed that society often equated beauty with characteristics like fair skin, blonde hair, and blue eyes, which didn’t align with their appearance.  

“Society has these projections and you do internalise that. You develop a sort of internal racism. You’re constantly reminded by society that you’re different. And you can also be reminded by your own family. 

I’ve got aunties, uncles, and cousins that are up in the Cook Islands, and they’re immersed in the culture, some of them are even artists, and they live and breathe the culture. And then there are others in my family who don’t like being differentiated. They see themselves as equal, probably as an Australian who just happens to have a different background like anyone else that’s migrated here or is culturally diverse.” 

Warren’s grandmother was part of the stolen generation, which has meant that many traditions have unfortunately been lost. Even though some traditions couldn’t be passed down, Warren is devoted to learning about and protecting their ancestry. I’m finding things out, not just about my own culture but even my family history. My grandma, she’s 83 years old now. Probably within the last 20 years, she found her sister. So, they’ve rekindled their relationship.” 

Dreamtime stories shared throughout their life by aunties and uncles have helped them connect with their past and culture.

“When I was a kid, I remember asking ‘Can you tell us a story?’ and aunties and uncles would share stories about the bunya or the rainbow serpent, and sometimes I’m sure they even made-up stories. But I’ve found elements of their stories over the years when I’ve been reading or immersing myself in my culture, and other cultures.” 

Even though their family relates to culture in different ways, Warren acknowledges that their upbringing has shaped them into someone who embraces their identity. 

“The person that I am today, is someone that accepts to a degree who I am, but I’m also constantly reminded that I’m in the minority. I’m on my own journey to work out what it means to live my authenticity.”

As Warren continues their journey of self-discovery and learning about their culture and history, they also navigate the challenges of being a minority in the workplace.  

“If no one has met me before, there’s often a predetermined view of who they’re going to meet. My last name is Polish/German, and then they’re faced with myself and it’s like ‘Oh! That’s not who I thought you’d be.’ So, yeah. It’s definitely not easy.” 

Since starting with Trilogy Care, initially as a care partner and now as a care inclusion and resolution specialist, Warren seamlessly fit into the culture and community.  

“There are not many workplaces out there where I’ve been able to say ‘yes, this is a workplace that’s inclusive and I feel like I can be myself’. I think that’s the one thing I’ve been searching for in a workplace. So, stepping into Trilogy Care, I believe we’re an extension of the community; we have a workforce that’s very open. There’s culture here. There’s a sense of community. And yeah, I’m excited to see where that goes because it can only lead to success.” 

As an Aboriginal and Torres Strait Islander, Warren recognises the significance of providing accessibility for individuals who may not have encountered someone from their community before, especially in the workplace. They aim to dispel negative stereotypes and foster a cultural understanding.  

“Irrespective of the workplace or environment I’m in, it’s about showcasing the best version of myself. Letting my effort and work speak for who I am. But also, openly communicating and sharing where I can – my story, my culture, my background. To proudly share the perspective of an Aboriginal Torres Strait Islander.”

National Reconciliation Week in Australia serves as a powerful reminder of the importance of acknowledging, understanding, and celebrating the history and culture of Indigenous Australians. It provides an opportunity for all Australians to come together, reflect on the past, and work towards a shared future based on mutual respect, understanding, and recognition. By participating in events, discussions, and acts of reconciliation, we can all contribute to building a more inclusive and harmonious society for generations to come. Let us continue to strive for reconciliation and unity, both during this dedicated week and throughout the year. 

Federal budget 2024: Key investments to improve aged care quality

. The image features a document titled "Federal Budget 2024 Investing in Quality Aged Care" on the left and a large dollar sign icon on the right, symbolising financial investment.

Here are some important updates from the recent Federal Budget 2024 that will directly improve Australia’s aged care quality. Here’s what you need to know:

Updates regarding Home Care Packages

  • The government is investing $531.4 million to add 24,100 new Home Care Packages, reducing wait times to 6 months. This initiative is part of the rollout of the Single Assessment System, commencing on July 1, 2024.
  •  $88.4 million was allocated to expand the aged care workforce in rural areas, tackling critical shortages.

Aged care reform investments

  • $111 million commitment to support ongoing aged care reforms, including strengthening the Aged Care Quality and Safety Commission. $1.4 billion for significant technology infrastructure upgrades. 
  • Launch of the new Support at Home Program. 
  • The new Aged Care Act is to commence on 1 July 2025.

Supporting older Australians post-hospitalisation

  • A $1.2 billion funding package will upskill the residential aged care workforce, provide hospital outreach services in the community, virtual care services, and manage complex care needs outside of hospitals. 
  • Additionally, $190 million will assist older Australians in recovering post-hospitalisation through extended support via the Transition Care Programme.

Better medical services

  • Over the next five years, $318 million will be invested to keep medicines cheaper, with up to a five-year freeze on the cost of PBS prescriptions for pensioners. 
  • Starting 1 August 2024, aged care residents will benefit from more consistent care through a new incentive program for GPs, which includes quarterly payments on top of Medicare rebates for managing MyMedicare registered residents.

Improved dementia care

  • An investment of $101.4 million will focus on improving services and support for individuals living with complex care needs, including dementia.

Our Nurses. Our Future. The economic power of care.

Trilogy care nurses

International Nurses Day (IND) is celebrated every year on 12 May on the birth date of the founder of modern nursing – Florence Nightingale. This day is dedicated to honouring the hard work and commitment to care provided by the more than 27 million nurses and midwives worldwide.

On this day (and every day), it’s important to not only say “thank you” to the nurses who have impacted our lives, but also to reflect on the ongoing contribution they provide to healthcare.

This year’s IND theme is ‘Our Nurses. Our Future. The economic power of care’. The theme highlights the crucial role that nurses play in not just providing healthcare services but also contributing to the economy. Nurses are an integral part of the healthcare system, and their work has a profound impact on the well-being of individuals, families, and communities. The theme emphasises the importance of investing in nurses and recognising the economic value of the care they provide.

“INC [International Council of Nurses] has chosen to focus IND 2024 on the economic power of care with the aim to reshape perceptions and demonstrate how strategic investment in nursing can bring considerable economic and societal benefits.”

Alongside the millions of nurses being celebrated this International Nurses Day, we wanted to shine a light on the dedicated enrolled nurses and clinical nurses at Trilogy Care. Our nursing team provide invaluable daily telehealth support, education, and key clinical information to assist our care recipients, as well as providing additional support for carers. 

Every nurse has a story. A reason for doing what they do and working in an equally challenging and rewarding industry. This is no different for the enrolled and clinical nurses at Trilogy Care.

Many of our nursing team were inspired by a family history of nurses and healthcare professionals.

“I was influenced by my family members. My older sister is a nurse too. My mum worked in aged care.” Yurina, clinical nurse at Trilogy Care

While others were curious.

“I just wanted to know how it all works and I didn’t know where to go. I spoke to different people, and nursing was one option. So, I decided to pursue that.” David enrolled nurse at Trilogy Care

And some were influenced by their love of people… among other things!

“I wanted to become a nurse because I love people and I love connecting with people. And I love gross things.” Isobel, enrolled nurse at Trilogy Care

One of the newest additions to the Trilogy Care clinical nurse team, Renu, shared her story of what inspired her to become a nurse.

“I’m from Nepal and I’m the first nurse in my family. My grandmother was very sick when I was in school. I watched the nurses work when I stayed with my grandmother in hospital. And that’s what inspired me to become a nurse. She passed away in 2014, and in 2015 I joined nursing. Studying as an international student in Australia and working at the same time wasn’t easy. I’ve done everything from customer service to cleaning, whatever I found. I paid all my fees myself which I’m proud of. It was tough. But I did it. And I’m here now. I work as a registered nurse and as a clinical nurse as well. Now, I’m about to start a new journey which I’m very excited to start. I have an excellent team here. Everyone’s great. And I think this is a good place to be.”

The incredible nursing team at Trilogy Care are an eclectic bunch with experience ranging from working in a dementia unit through to being a personal nurse for touring musicians.

“I’ve worked at some of the most major venues in the country, for concerts and festivals. Probably the biggest concert I worked on was Ed Sheeran back in 2021. And the strangest thing I’ve done was work as Meatloaf’s personal nurse when he was in Brisbane. That was interesting.” Bradley, clinical nurse team leader at Trilogy Care

Despite their diverse experiences, their passion for nursing and providing care to those who need it brings the nursing team together. For many of our nurses, including clinical nurse Rhiannon, one of the most rewarding aspects is the opportunity to form deep connections with their patients and families. “I enjoy the interaction with real people and being able to support them through their real-life situations and being appreciated. Just listening or giving advice or showing that you care is really rewarding. That’s the main reason I do it.”

While nursing is a fulfilling and rewarding profession, it also comes with its fair share of challenges. Sarah, one of our enrolled nurses shared, “It’s a hard job. And it’s not for everyone. It’s not something that you can go ‘Oh yeah. I’m just going to walk into it thinking that everything’s going to be okay’. Every day is different. You can have a great day. You can have an awful day. It’s one of those jobs where you need to be the right person for it.”

However, as tough as nursing can be, the rewards outweigh the challenges for the team at Trilogy Care.

“As nurses, I think we should celebrate International Nurses Day with open hearts, with a smile on our face. It’s not all about how you struggle but celebrating the rewards. Keep positive and keep going.” Renu, clinical nurse at Trilogy Care

In light of International Nurses Day 2024, nurses around the world are sharing positive messages of hope and encouragement for current and prospective nurses. To inspire the next generation of nurses to pursue a career in healthcare and be proud of the important work they do.

“I think the best advice that I can give to young nurses and budding nurses is that it’s going to be hard, but if you persevere, it will be incredibly rewarding.” Xerxes, enrolled nurse at Trilogy Care

To all the nurses worldwide, and especially to our Trilogy Care nurses – thank you for your tireless efforts, your compassion, and your unwavering commitment to excellence in healthcare. Happy International Nurses Day!

Introducing the Trilogy Care Portal: an online service platform for care recipients

Advertisement for Trilogy Care Portal, a new way to access Home Care Package information

Trilogy Care is thrilled to announce the launch of our new online service platform, the Trilogy Care Portal. This innovative platform gives you greater control and flexibility in managing your Home Care Package, providing the tools and information you need to make informed decisions about your care. 

Who will use the Portal

The Trilogy Care Portal is designed for Trilogy Care recipients, their authorised representatives, service providers, and care coordinators. The Portal will provide online access to information relevant to the administration of your Home Care Package. It will offer easy access to your care plan, care budget, and other information necessary to manage your Home Care Package. 

A visual overview of your care needs and goals

Our new platform brings everything you need into one convenient location. Whether you need access to your care plan, want to track your spending, or need to contact your care partner, the Trilogy Care Portal has it all. The Portal makes it easier to stay on top of your care and make the most of your Home Care Package. 

Accessible and convenient

The Trilogy Care Portal is designed with accessibility in mind. It is available on all devices, including computers, tablets, and smartphones, ensuring you can manage your care from anywhere. The platform’s intuitive design makes it easy to navigate, even for those who may not be tech-savvy. 

Transparent budget tracking

One of the key features of the Trilogy Care Portal is its budget transparency. You can easily track your Home Care Package budget, view your expenditures and plan for future needs. This provides a clear view of where your funds are going, allowing you to make informed choices about your care and ensure that your budget is used effectively. You have complete control over your financial decisions, giving you peace of mind and confidence in managing your Home Care Package. 

Other features include: 

  • Real-time financial overview 
  • Detailed breakdown of fees 
  • Recent transaction history 
  • Historical account statements 
  • Improved communication with nominated contacts

Register for the Trilogy Care Portal

All Trilogy Care recipients and their authorised representatives have been emailed an invitation to register for the Portal. 

The email provides steps on how to set up your user account. 

Once you have finalised the registration, you will have immediate access to the Trilogy Care Portal.

If you’re a Trilogy Care care recipient or authorised representative who didn’t recieve an invitation to register, contact your care partner to ensure we have your up-to-date email details on file and they will resend the invitation.  

Help and support: 

Log into the Trilogy Care Portal: portal.trilogycare.com.au  

Stress management for seniors

The image shows two men, one older and one younger, sharing a cheerful moment over drinks and a barbecue at a campsite with their motorhome nearby.

Staying healthy and living your best life is important at any age. However, with changes like retirement, relocation, and health challenges, it’s unsurprising that many older Australians experience the toll stress can take on their mental and physical wellbeing. Understanding what stress is and how it can affect you is the first step in managing and minimising the impact it can have on your daily life.

Understanding stress

Stress is a natural response that our bodies have to situations that are perceived as threats. It triggers a flood of hormones, such as adrenaline and cortisol, that prepare us for fight or flight. While this response can be helpful in short bursts, chronic stress can have serious consequences for our health.

Some common stressors for seniors include:

  • Health issues
  • Financial concerns
  • Loss of loved ones
  • Loneliness or boredom
  • Major life changes
  • Changes in living arrangements
  • Disrupted sleep patterns.

While we don’t always have control over stressful situations or moments in our lives, there are plenty of effective stress management techniques we can use to reduce stress and lead a happier, healthier life.

Tips for stress reduction

Tip #1: Stay active

Regular exercise is one of the best ways to reduce stress and improve overall wellbeing. It can help you release built-up tension, boost your mood, and increase your energy levels. Whether it’s going for a walk, swimming, or practising yoga, finding an activity that you can enjoy on a regular basis can make a big difference in managing your stress. Remember to always check with your healthcare provider when trying new exercises to ensure it’s the right choice for your needs.

Tip #2 Pursue hobbies

While regular exercise is great for your physical health, hobbies such as reading, gardening, listening to music, painting, or sewing can be beneficial for your mental health. Engaging in activities you enjoy, can help you to recharge and rejuvenate, leading to a more balanced and fulfilling life. Not to mention, finding a hobby you love can be a lot of fun.

Tip #3: Practice relaxation techniques

There are many relaxation techniques that can help you unwind and reduce stress, including deep breathing, meditation, and progressive muscle relaxation. It’s important to take time for yourself each day to practice your relaxation and self-care techniques to feel calmer and more centred.

Tip #4: Prioritise sleep

It’s essential to ensure you get enough sleep each night to rejuvenate your body and manage stress effectively. With approximately 48% of Australian adults experiencing challenges sleeping, deep and restful sleep can sometimes feel like an impossible task. The good news is, if you would like to know more about understanding and prioritising sleep, you can explore our blogs on the common causes of problems and tips to improve your sleep quality.

Tip #5: Stay social

Maintaining social connections is important for our mental health. Loneliness and isolation can contribute to stress, so it’s important to stay connected with friends and family. Joining a club, volunteering, or attending community events are all great ways to stay social and combat stress. If you’d like to connect with like-minded individuals online, we have a Facebook community group where you can engage in discussions, share insights, and find additional support on your journey.

Tip #6: Seek support

It’s important to reach out for help when they need it. Whether it’s talking to a friend, family member, or mental health professional, seeking support can make a big difference in managing stress. There are also support groups specifically for seniors that can provide a sense of community and understanding.

Taking steps to manage and minimise stress, can help you improve your quality of life and reduce the risk of developing serious health issues. It’s never too late to start implementing these strategies and prioritise your mental and physical wellbeing.

 

Commonwealth Home Support Programme and Home Care Packages

A banner depicting a cheerful elderly couple with the man in a blue shirt and the woman in a pink shirt, embracing and smiling.

Understanding the supports available to help you age well can be tricky. Find out more about these two government-funded programs, their different levels of care, eligibility criteria and payment models.

CHSP or Home Care Package

The Commonwealth Home Support Programme (CHSP) and Home Care Package Program (HCP) are both designed to provide help at home.

While both programs can include services such as personal care, allied health, home and garden maintenance, carer respite, and meal preparation, CHSP is designed for people with lower support needs. In fact, it’s described as ‘entry-level support’, with most people who access CHSP only needing one or two services to help them stay independent.

HCP, on the other hand, can provide more intensive support, with care needs being assessed over four levels and the Australian Government’s contribution reaching a maximum of approximately $59,000 each year.

CHSP costs

There is no formal means of testing for CHSP. However, service providers are encouraged to seek payment from clients who can afford to contribute to the cost of their care. Payment guidelines indicate, for example, a’reasonable contribution’ in the region of $6-$12 per hour for domestic assistance.

Home Care Package costs

Home Care Packages are means-tested however, individuals on a full pension or an income up to $32,331.00 are exempt from having to contribute to their care. If you are uncertain about whether you might need to pay, My Aged Care has
provided a fee estimator on their website to assist you in making this calculation.

BenefitCommonweath Home Support ProgrammeHome Care Package
WHO IS IT FOR?
  • People who need a small amount of support to remain independent at home.
  • People who have varying support needs by need choice and flexibility over their care options to remain independent at home. 
ELIGIBILITY
  • Aged 65 years or over
  • 50 years or over for Aboriginal and/or Torres Strait Islander peoples
  • Functional limitations or assistance needs
  • Aged 65 years or over
  • 50 years or over for Aboriginal and/or Torres Strait Islander peoples
  • Functional limitations or assistance needs
INITIAL ASSESSMENT
  • The Single Assessment System (from 1 July 2024)
  • The assessment was previously conducted by the Regional Assessment Service (RAS)

  • Regional Assessment Service (RAS)
  • The Single Assessment System (from 1 July 2024)
  • The assessment was previously conducted by the Aged Care Assessment Team (ACAT)
ANNUAL FUNDING LEVELS
  • Up to $10,000 per year
  • Level 1: $10,588 per year
  • Level 2: $18,622 per year
  • Level 3: $40,529 per year
  • Level 4: $61,440 per year
DO I HAVE TO CONTRIBUTE MONTY TO MY SERVICES?
  • Services subsided by the Federal Government grant funding
  • Clients may need to pay a contribution fee, if they can afford to do so.
  • Services subsidised by Federal Government grant funding
  • Clients may need to pay a contribution fee, if they can afford to do so.
WILL BY APPROVED BUDGET AFFECT MY AGE PENSION?
  • No
  • No
WHAT CAN MY BUDGET COVER?
  • Help around the home (cleaning, washing etc)
  • Transport to appointments and activities
  • Food preparation
  • Personal care (showering or dressing)
  • Home modifications (ramps, rails and other accessibility aids and assistive technology)
  • Social support
  • Nursing and allied health
  • Planned respite care
  • Help around the home (cleaning, washing etc)
  • Transport to appointments and activities
  • Food preparation
  • Personal care (showering or dressing)
  • Home modifications (ramps, rails and other accessibility aids and assistive technology)
  • Social support
  • Nursing and allied health
  • Planned respite care
CARE PLAN
  • In conjunction with your RAS assessor
  • In conjunction with your approved Home Care Package provider
CAN I CHOOSE MY OWN SUPPORT PROVIDERS?
  • Yes, via your RAS assessor
  • Self-managed service providers allow you to choose you own support workers.
REVIEWS
  • Annually by your primary service provider
  • Annually via your approved service provider

Trilogy Care provides self-management options for those with an approved Home Care Package. If you would like more information, please call the number 1300 459 190

Tips to improve sleep habits as you age

An older man with a mustache, appearing to be in discomfort or snoring, rests in bed with his arm behind his head, alongside colorful abstract shapes in the image corners

Over time, it’s easy to develop sleep habits that hinder us from achieving a restful night’s sleep. Taking naps during the day, going to bed too early at night, or waking up too soon in the morning can disrupt our natural sleep patterns.

The good news is poor sleep doesn’t need to go hand in hand with ageing. By taking proactive steps to improve your sleep quality, you can enhance your physical and mental health, improve your mood, and increase your overall quality of life.

Get to know our top five tips to improve your sleep habits as you age and ways to implement them.

Tip #1 Maintain a consistent sleep schedule

Consistency is key when it comes to creating successful sleep patterns. Going to bed and waking up at the same time each day helps regulate your body’s internal clock (also known as your circadian rhythm). By sticking to a regular schedule that follows your body’s natural cycle, you can train your body to fall asleep and wake up more easily, promoting better overall sleep quality.

Tip #2 Create a comfortable sleep environment

Your bedroom setup can play a significant role in promoting a more restful, deeper sleep. A great place to start when setting up a comfortable sleep environment is with blackout curtains or a white noise machine which can help block out light and disruptive sounds. Nothing promotes comfort more than having a supportive mattress and pillows that align with your comfort preferences. This can help your body relax, especially if you have underlying physical health conditions. By keeping your bedroom cool, comfortable, quiet, and dark you can create a more optimal environment for sleep.

Tip #3 Establish a relaxing bedtime routine

Having a calm bedtime routine can signal to your body that it’s time to unwind and prepare for sleep. It’s best to avoid stimulating activities, such as watching TV or using electronic devices with bright screens, as they can interfere with your natural ability to wind down. Instead try incorporating activities that help you relax, such as reading a book, listening to soothing music, or practising gentle stretching exercises.  

Tip #4 Stay active during the day

Regular physical activity can be beneficial for overall health and improve your sleep quality. Moderate exercises like walking, swimming, or cycling can be great options to help prepare your body for sleep. Aim to complete your workout a few hours before bedtime to allow your body enough time to wind down before bed. Remember to consult with a healthcare professional for exercise recommendations that best suit your needs.

Tip #5 Seek professional help if needed

If you experience ongoing problems with your sleep cycle, consider seeking guidance from a healthcare provider or sleep specialist. They can evaluate your sleep patterns, identify any underlying issues contributing to your sleep difficulties, and recommend appropriate treatment options. This may include lifestyle modifications, cognitive-behavioral therapy for insomnia (CBT-I), or medications, depending on your individual needs. 

Improving your sleep habits as you age doesn’t have to be a daunting task. By following these five simple tips, you can work towards achieving a more restful night’s sleep your overall quality of life. Remember, consistency, comfort, routine, activity, and seeking professional help (if needed) are key components to improving your sleep habits. So, don’t let poor sleep quality hinder your overall wellbeing – take charge of your sleep and wake up feeling refreshed and rejuvenated each day. Your body and mind will thank you for it!

Would you like to know more? Read our article on common causes of sleep problems in seniors

Five common causes of sleep problems in seniors

Sleep Problems in Seniors: Causes and Solutions

Getting a good night’s sleep isn’t a luxury. It’s a necessity for maintaining your health and vitality as you grow older. So, why do approximately 48% of Australian adults report problems sleeping? From changes to your sleep architecture to medication side effects, several factors may be keeping you up at night. Thankfully, you don’t need to settle for disrupted sleep.

Grab a cup of chamomile tea, get cozy, and let’s dive in to the top five causes of sleep problems for older Australians.

#1 Changes in sleep architecture

On average, older adults wake up three to four times a night, which can prevent you from entering a deep sleep and rapid eye movement (REM) sleep. This change can cause feelings of tiredness throughout the day, as if you’ve spent most of the night awake or in a restless sleep. Even though we often experience less sleep at night compared to younger people, our sleep needs remain the same. In fact, the Sleep Foundation recommends adults of any age have approximately 7-8 hours of sleep per night. 

#2 Circadian rhythm shifts

Your circadian rhythm is the sleep pattern your body naturally follows. Although it’s normal for our circadian rhythm to shift over time, many of us ignore the signals our body sends us and go to bed later than necessary. Unfortunately, even if we sleep later, this doesn’t change our body’s natural wake-up call, which can lead to shorter, and more disrupted sleep cycles.

#3 Medication side effects

Certain medications, both over-the-counter and prescription, can interfere with sleep patterns and contribute to insomnia or disrupted sleep. Many older adults take multiple prescription medications for a variety of health conditions. Changes to your sleep pattern may be caused by individual medications, or they may occur when certain medications interact with each other. If you’ve noticed a change in your sleep pattern, especially if you are taking medication, it’s a good idea to discuss this with your doctor or healthcare provider.

#4 Health conditions

Your mental and physical health can significantly impact your sleep cycle. Chronic health issues such as arthritis, heart disease, or sleep apnoea can make it difficult to fall asleep or stay asleep throughout the night. These conditions often cause discomfort, pain, or difficulty breathing, and lead to a restless night. It’s important to address and manage these health issues to improve the quality of your sleep and overall wellbeing.

#5 Lifestyle factors

Lifestyle can have a huge impact on your natural sleep pattern. Factors like poor diet, lack of exercise, irregular sleep schedules, or high stress levels can all negatively impact sleep quality. 

Making small changes to improve your lifestyle, such as reducing caffeine consumption, eating a balanced diet, incorporating regular physical activity, establishing a consistent sleep routine, and finding healthy ways to manage stress can significantly improve your sleep patterns.

Would you like to know more? Read our article on tips to improve your sleep habits.

 

Ageing  well: the power of exercise for seniors 

Ageing  well: the power of exercise for seniors 

Staying active isn’t just about adding years to your life; it’s about adding life to your years. Physical activity is a cornerstone of healthy ageing, enabling you to retain your independence, improve your health and enjoy a high quality of life. This blog explores ways of staying active. Outlining recommended types of exercises and the benefits they bring. 

How much physical activity do older people need? 

The Department of Health and Aged Care suggests staying physically active is vital for maintaining overall health and wellbeing.

For those aged over 65, they recommend at least 30 minutes of moderate exercise on most days. That time can include a mix of aerobic, strength, balance, and flexibility exercises, totaling at least 150 minutes (about 2 and a half hours) of moderate-intensity activity each week. It’s also crucial to break up sedentary time with short activity bursts.  

What types of exercise should older people be doing? 

Aerobic activities

Walking, swimming, and cycling are excellent for improving heart and lung health.

Strength training 

Light weights or bodyweight exercises help maintain muscle mass and support metabolic health. 

Balance and flexibility 

 Yoga and Tai Chi can enhance balance, reduce fall risk, and improve flexibility. 

Functional fitness 

Exercises mimicking daily activities improve movement and independence, such as standing from a seated position. 

Benefits of staying active

Better mobility and independence 

Regular exercise strengthens the muscles and joints, reducing the risk of falls and improving mobility. This directly translates into greater independence in daily activities, from grocery shopping to engaging in hobbies. 

Improved mental health 

Physical activity is a powerful mood booster, thanks to the release of endorphins. It can reduce feelings of depression and anxiety, enhance cognitive function, and improve sleep quality, contributing to overall mental well-being.  

Chronic disease management

Staying active can help manage and prevent chronic diseases such as heart disease, diabetes, and arthritis. Exercise improves heart health, regulates blood sugar, and aids in weight management, playing a critical role in disease management and prevention. 

Social engagement 

Group exercises, walking clubs, and classes offer social interaction, combatting loneliness and isolation. Engaging in physical activity within a community can foster connections and provide emotional support.  

For those looking to connect with like-minded individuals and find a supportive social circle, we invite you to join the Trilogy Care Facebook community group. You can share experiences, tips, and encouragement with others who are on the same journey towards active and healthy aging.  

Improved bone health 

Weight-bearing exercises, like walking and strength training, can help maintain or increase bone density, reducing the risk of osteoporosis and fractures, which are common concerns as we age. 

The journey through the later stages of life doesn’t have to be a sedentary one.  

Adopting an active lifestyle can greatly improve seniors’ quality of life by providing social, mental, and physical advantages. Remember, it’s never too late to start, and the benefits are too significant to ignore. Let’s commit to staying active and embracing the joy of living well into our senior years.  

If you would like to improve your level of exercise, talk to your care partner to see if your care plan could include access to an exercise physiologist – an allied health professional who can work with you to create an exercise program that meets your individual needs.