Q: I visited my 84-year-old grandmother in her assisted-living home recently, and she seemed lonely. I visit as often as I can, but what else I can do for her? – Irene, S., Tucson, Ariz.
A: Visiting your grandmother is worth your weight in gold (and platinum), Irene. It’s important that you help your grandmother feel less isolated. An AARP survey reveals that up to 33 percent of older folks feel lonely. And it takes a toll on more than their emotions; it ups their risk for stroke, heart disease and premature death.
So here’s a great gift you can give your gram, and you might want to rope in some of her friends from down the hall: a short course in daily meditation. We have always been big proponents of meditation (we both do it twice a day), and now a study from Carnegie Mellon University finds that when older folks do mindful meditation, they become less lonely and that reduces their risk of health problems. How does it work? This calming practice decreases stress hormones, which reduces inflammation – an all-around disease trigger – and releases feel-good brain chemicals.
1. Sit together in a quiet room. Make sure everyone is comfortable.
2. Close your eyes. Breathe slowly in. Slowly out. Do not strain.
3. Now gently tense your toes as you breathe in. Relax them as you breathe out. Repeat this tense-and-relax pattern as you move slowly up your body to your face.
4. Now try to let your mind go blank. When thoughts start popping up, exhale through your nose or mouth to the count of 1-2-3, and expel the thoughts with your breath. As you exhale, make a sound – OMM, if you like.
5. Now sit peacefully for five minutes. Breathing in and out, letting your mind release your thoughts. That’s it!
Another inexpensive and effective way to help your gram feel connected is through online video chats. See if the assisted-living facility can set up a few stations, so your grandmother (and other residents) can see and talk with friends and family every day.
– Dr. Michael Roizen and Dr. Mehmet Oz
© 2012 Michael Roizen, M.D. and Mehmet Oz, M.D. Distributed by King Features Syndicate, Inc.