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Local reflexologist learns unique technique to help others Monticello-based Lorri Kulberg is certified to provide lymphatic drainage BY TIM HENNAGIR MONTICELLO TIMES Lorri Kulberg has been a certified reflexologist for a year, but during that time she’s earned an important distinction. Kulberg is the onl y person in Minnesota w ho perf orms a technique tha t helps people suffering fr om s wollen l ymph nodes. “I personall y kno w se veral people tha t suf fer fr om secondary l ymphedema,” said Kulberg, owner of Life in Balance, LLC, located inside Body Rhythms Massa ge & Bod ywork, 315 W alnut St. in Monticello. “It hurts me to see ho w their quality of life has reduced because of it.” The lymphatics are a part of the imm une system and it is thought of as the bodies w aste disposal system. Lymphedema is a s welling that can be debilitating, embarrassing and painful. Secondary L ymphedema is the r esult of pr oblems outside of the lymphatic system; examples: sur gery, cancer, r adiation therapy, obesity and trauma. Reflexology is a Holistic a pproach to health and w ell-being. By using skillful pr essure to specific points in the feet, r eflexology has shown to improve circulation, which can decrease muscle tension, reduce swelling

Lorri Kulberg, owner of Life in Balance, LLC, located inside Body Rhymths Massage & Bodywork, 315 Walnut St. in Monticello, is the only person in Minnesota certified to perform a technique that helps people suffering from swollen lymphnodes. (Photo by Tim Hennagir) from injuries or illness, and improve ability to concentrate. Reflexology also can help alleviate headaches , r educe arthritic and back pain, gi ve support during ad diction withdrawal, ease pr emenstrual dis-

comforts, and reduce the symptoms of diabetes. Kulberg has been a b usiness owner in Monticello f or 10 months. She was trained by a college instructor who is nationally ap-

proved to teach reflexlogy. “I heard about this new technique thr ough a r eflexologist Facebook gr oup and thought how great it w ould be to kno w this protocol,” Kulberg said. The person teaching the pr o-

tocol, Sall y K ay BSc(Hons), lives in the United Kingdom. Earlier this y ear, K ay announced she w ould be in the United Sta tes and Canada f or the first time to teach R eflexology L ymphatic Dr ainage (RLD). “The tr aining w as of fered in Sea ttle so I jumped a t the chance,” K ulberg said. “I w as one of onl y 23 class participants. Other students came from W ashington, Calif ornia, Arizona and Indiana. It’ s v ery new, b ut and has been per formed in the United Kingdom since 2010.” For her initial r eflexology certification, K ulberg competed 200 hours of classroom and practice time. She’s tak en v arious other courses and man y hours of self-study learning a bout the systems of the body. For R eflexology Lymphatic Drainage (RLD), K ulberg completed the pr eviously mentioned course in Ma y of this year. RLD w as originall y r esearched with br east cancer patients, Kulberg said. P atients experienced less discomf ort, swelling and an incr ease in strength and arm mobility. Since the completion of original research, RLD is f ound to be beneficial to other imm une Continues on Page 5

Page 2 Senior Living • Thursday, September 1, 2016

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Senior Living • Thursday, September 1, 2016 Page 3

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Simple ways for seniors to maintain their mental acuity

Dietary recommendations change for people age 50 and older.

Proper eating after age 50 is important key to improving health As people age, their dietary needs begin to change . F oods tha t w ere once staples of your diet as a youth may be r estricted once y ou hit a certain a ge, w hile other f oods y ou may have always avoided may now be necessary to fuel and support a healthy body. Eating healthy foods and exercising ma y not be enough to sustain health, as hor monal changes and other health ef fects as a person reaches age 50 can have a profound impact on his or her n utritional requirements. The following are a few things men and women over 50 may want to consider as they look to eat a healthy diet for years to come. Both men and women age 50 and up ha ve a r educed a bility to pr oduce vitamin D thr ough e xposure to the sun. Extr a vitamin D will be needed fr om foods and supplements. Ev eryone o ver the a ge of 50 should tak e a dail y vitamin D supplement of 400 IU (10 µg), according to Canada’ s F ood Guide . Without adequate vitamin D, bone strength and health can deterior ate because vitamin D pr omotes calci-

um absorption. Vitamin D also has other roles, including helping neuromuscular and imm une function and reducing inflammation. People o ver a ge 50 should increase their intak e of unsa turated fats and r educe consumption of saturated fa ts. Nutrient-rich unsaturated fa ts can guar d a gainst heart conditions , pr otect a gainst stroke, k eep skin supple , and e ven help men and w omen maintain good neur ological health. As they age, men and w omen need mor e protein in their diets to maintain their muscle mass. The amount of protein needed at a younger age no longer may be adequa te. Look f or lean sour ces of pr otein fr om fish and poultry. Beans ar e also a lo wfat source of protein that can help fulfill daily protein requirements. Eating mor e fiber can help with digestive and intestinal pr oblems, such as constipa tion. Constipation can occur w hen fiber intake is not enough, coupled with a mor e sedentary lifestyle . The best w ay to get fiber is thr ough diet. Lea ve the skins on fruit and v egetables and

choose w hole fruits o ver juices . Whole-grain br eads and cer eals also are good sources of fiber. Dry beans and lentils can ad d a fiber boost. Always increase fiber slowly to determine your tolerance. The National Institute on Aging says women over the age of 50 need between 1,600 and 2,000 calories , depending on ho w ph ysically active they ar e. Men need betw een 2,000 and 2,400 calories per da y. With each passing y ear ther e is a decrease in the ener gy r equired to maintain bod y w eight, so caloric intake should be adjusted accor dingly. As a person ages, his or her body may not signal it is thirsty as well as it once did, so it’s possible that you may not r ecognize w hen y ou ar e thirsty or deh ydrated. The Ma yo Clinic recommends around nine to 10 cups of beverages per day to remain hydrated. Eating health y and changing one’s diet is important as a person ages, as dietary needs at age 50 may be quite dif ferent fr om w hat they were at age 30.

Many people kno w that a combina tion of a healthy diet and r outine e xercise is the best w ay to maintain their physical health. But w hat about mental w ell-being? Memory lapses are often assumed to be an accepted side effect of aging, but such an assumption is incor rect, as there are many steps men and w omen can take to maintain their mental acuity w ell into their golden years.Find time for cardiovascular exercise. Cardiovascular e xercise can help men and w omen maintain healthy weights and r educe their risk f or potentially deadly ailments like diabetes and heart disease. But cardiovascular exercise also can boost brain power. Cardiovascular e xercise pumps o xygen-rich b lood to the brain, and that blood contains glucose that can fuel brain cells . Car diovascular e xercise also str engthens blood vessels, which can help pr event potentially devastating diseases, such as stroke, that can have a lasting and negative impact on cognitive function. Find time for friends and famil y. Many people need no reason to socializ e, but those tha t do can no w cite boosting brain function as a great reason to get together with family and friends. Routine socialization can k eep a br ain sharp b y reducing its le vels of cortisol, a potentiall y destructi ve hormone brought on by stress. Researchers also believe that r outine inter action with other people stim ulates structures in the br ain’s frontal lobe tha t are likely responsible for planning, decision making and r esponse control. Squeeze in a nap every so often. Naps can have a reenergizing effect on men and women, but a study from German researchers also found that naps also can improve memory. In the stud y, r esearchers di vided participants into three groups: people who would stay awake for 60 minutes; people who would sleep for six minutes; and people who would sleep for 30 to 45 minutes. After the hour was up, participants were given a word recall test, and those who slept performed better on the test than those w ho hadn’t. But the de velopment that was perhaps most interesting was that those who slept for just six min utes performed just as w ell on the test as those who slept for far longer, leading researchers to suggest that men and women need not take long naps to improve their memories. Include fish in y our diet. P eople w ho ea t fish once per week have a 60 percent lower risk of developing Alzheimer’s disease than those who do not include fish in their weekly diets. Researchers credit this lower risk to DHA, an omega-3 fa tty acid that is found in both the brain and in fish such as salmon and tuna.

Page 4 Senior Living • Thursday, September 1, 2016

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Exercise helps seniors combat effects of arthritis Across the country, more than 50 million people ar e li ving with doctor -diagnosed arthritis. So says the Arthritis Foundation, which pr ojects tha t figure will rise to 67 million by the year 2030. Simply put, arthritis is a significant problem, one tha t can not onl y af fect a person’s quality of life, but also his or her pocketbook, as the Arthritis F oundation notes tha t w oking-age men and w omen (those between the ages of 18 and 64) who contend with arthritis ar e less lik ely to be employed than people of the same age who do not have arthritis. Arthritis is not onl y bad for employees, but also for employers, as it accounts f or $156 billion ann ually in lost wages and medical expenses. Exercise may be the last thing on man y arthritis suf ferers’ minds , b ut e xercise can play a vital r ole in r educing the often painful symptoms associa ted with arthritis. Among its other benefits, exercise can strengthen the m uscles ar ound arthritic joints and help men and w omen maintain bone str ength. In ad dition, the Mayo Clinic notes that lack of exercise can make joints feel more painful and stiff, as a sedentary lifestyle will ultima tely contrib ute to putting more stress on joints. Upon being dia gnosed with arthritis , patients should speak with their physicians about the best way to use exercise to combat and relieve their symptoms. Some pa tients ma y r equire ph ysical therapy, w hile others might be a ble to work with their ph ysicians to de velop an exercise regimen that can help r educe the severity of their symptoms and an y pain that accompanies those symptoms . Lo w-

impact aerobic e xercises, such as w alking and swimming, can help arthritis sufferers alleviate their symptoms and improve their overall health. Arthritis suf ferers w ho ha ve not e xercised in a while because of their pain ma y have gained w eight as a r esult, and aer obic e xercise is a gr eat w ay to shed e xtra pounds. Losing e xcess w eight is a gr eat way to mak e physical acti vity less taxing on your joints as well. Range-of-motion exercises are typically simple and don’t take much time, but when done correctly, such e xercises can be v ery effective a t r elieving the stif fness associated with arthritis. A physician or physical therapist might advise you to do range-ofmotion e xercises each da y, and y ou ma y even need to do them a few times each day. Adhere to this ad vice, contin uing to per form the e xercises as long as y our doctor or ph ysical ther apists deems them necessary. As pr eviously noted, arthritis suf ferers may feel as though lifting w eights will only e xacerbate their e xisting symptoms . But str ength tr aining will str engthen the muscles around the joints, providing more support for those joints and ultima tely reducing symptoms of pain. Speak with y our ph ysician or ph ysical therapist about appropriate strength-training activities and the importance of rest. If you e xperience any pain during str engthtraining sessions , stop immedia tely and report the pain to y our ph ysician. Mor e information about managing arthritis can be found at www.arthritis.org.

Aerobic exercise, including walking, can help alleviate the pain associated with arthritis.

Selecting a sport can help seniors improve health Age doesn’t have to stop older men and women from enjoying their favorite sports. In fact, remaining active can improve physical and mental health. If a doctor has confirmed that it is OK to participate in sports, these activities can help men and w omen 50 and older enjo y friendly competition and ph ysical activity. Fishing is more than just a leisur ely day at the lake. Casting and r eeling in y our ca tch pr ovides a good workout f or the ar ms, legs and cor e m uscles of the body. If you fish on the water, rowing out to your lucky spot provides additional cardiovascular exercise. Golf is enjo yed b y people of all a ges. Requiring a combination of strategy and skill, golf also pa ys sev-

eral physical dividends. Play at your own pace, taking your time walking from hole to hole so y ou can enjoy the sunshine and soak in the beauty of the course. A fe w la ps around a pool w orks your w hole body. Swimming is attractive to seniors because it w orks the muscles and pr ovides a car diovascular jolt without putting any strain on the joints. Many seniors are avid cyclists. You can ride a bicycle in competition or for pleasure. You can even vary your route depending on ho w physically intense y ou w ant the ride to be. Seniors need not a bandon their lo ve of sport just because Father Time is ca tching up with them. Man y Many seniors are avid cyclists. You can ride a bicycle in comsports can be enjoyed by athletes of all ages. petition or for pleasure.

Senior Living • Thursday, September 1, 2016 Page 5

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RLD offers unique healing .. from Page 1 conditions such as ar thritis, asthma, ecz ema, chronic fatigue, Fibromyalgia, and migraines. “Research is still underway in r egards to the above listed conditions but clients ar e e xperiencing positi ve r esults,� she said. For years Manual Lymphatic Dr ainage (MLD) has been used to tr eat conditions other than lymphedema and RLD can be used similarly. The benefit of using RLD is the w ounded ar ea does not need to be touched. Kulberg said she began considering a change in careers during the summer of 2014, w hen she was working under str ess as the vice pr esident of a credit union. “I w alked into a mas-

sage studio and e xperienced foot reflexology for the first time ,� K ulberg said. “I w as amaz ed a t the w hole idea the bod y was r epresented on the feet as a r eflex and w hat the r eflexologist found on my feet that related to my body. In short, r eflexology is some what lik e a full bod y massa ge b ut it is done on the feet. I immediately thought a bout seniors and ho w so many of them will not go in f or a massa ge. I thought I could possib le help them and they would only need to r emove their shoes . I knew a career change was in my future.� Seniors can impr ove their o verall health b y following a simple mantra, K ulberg said. “Ha ve a positi ve outlook, � she

said. “There ar e man y healing stories of people staying on the positi ve side . Don’t lose y our sense of purpose, sta y connected to people and things tha t matter to y ou. Reflexology itself does not heal the client; the bod y r epairs itself..� Life in Balance is open Tuesdays and W ednesdays from 9 a.m. to 6 p.m. and Thursda ys and F ridays from 9 a.m. to 2 p.m. For mor e inf ormation about r eflexology or to set up an a ppointment, contact Kulberg by phone (612) 810-1140, email a t lorri@lorrikulberg.com or visit her w ebsite a t www.lorrikulberg.com or Kulberg’s Life in Balance page on Facebook.

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Page 6 Senior Living • Thursday, September 1, 2016

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Dating after 50 requires search strategy Sweaty palms , heart palpita tions and nervousness are common first date symptoms. Many people can r emember the feelings of excitement and fear they felt the first time they went out on a date as a teenager. But those w ho find themselves back in the dating pool as mature adults quickl y learn tha t da ting jitters still ma y be pr esent e ven after all this time. Recent data from the U.S. Census Bureau finds that those o ver the a ge of 50 are now divorcing at double the r ate of younger people. Loss of a spouse is another reason the over 50 crowd may once again be dabbling in dating. Recent reports say that 40 per cent of online daters today ar e over the a ge of 50. Successfull y na vigating the w aters of ma tchmaking sites or old-fashioned meet-and-greets means r eacquainting oneself with a few handy tips. Don’t open up with your extended history. Older daters have more life experi-

ences and potentiall y a gr eater number of past relationships. Recognize that you both may bring former spouses and even children to the ta ble, b ut don’t feel the need to delve into all of your adventures (or misad ventures) on the first date. Early dates are not for setting the entire course of your relationship. They’re for getting acquainted and seeing if this is a relationship you want to contin ue. Getting too personal right of f the ba t can sabotage a r elationship bef ore it starts . Take it slo w. Ther e’s no need to rush anything along. Biological clocks or perceived societal notions no longer may be causing pr essing r elationship deadlines. Take the first da te and an y other subsequent da tes a t a pace tha t’s m utually agreed upon. It may take several months to y ears before all of your truths come out, but for now focus on having fun until you’re both ready to share more. Continues on next page

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Senior Living • Thursday, September 1, 2016 Page 7

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How to avoid growing Dating after age 50 bored during retirement From the moment young men and w omen first w alk into the of fice for their first da y as a working pr ofessional until the da y they of ficially retire, the notion of planning for retirement is never far fr om their minds . But when the day to hang up the briefcase and donate all those b usiness suits arrives, some retirees wonder w hat to do ne xt. Some r etirees kno w e xactly how they will spend their da ys w hen they no longer have to work, while others who decide to pla y it b y ear ma y find themselves battling boredom. For those among the latter group, it’s important to understand tha t man y retirees find themselves bored once they no longer have to f ocus on a car eer. Jobs keep men and women busy and pr ovide a sense of purpose in their li ves, so it’s understandable that retirees feel bor ed once those jobs ar e no longer a part of their li ves. But just because you no longer have an office to go to e very day does not mean life cannot be as fulfilling or even mor e fulfilling than it was when you were still working. You just need to find something to a void succumbing to r etirement boredom. Though it might seem odd to start working right after y ou r etire, a parttime job can pr ovide the type of structure you have grown accustomed to without all of the responsibility that comes with a full-time career. Part-time jobs can r ange from consultancy work that makes use of y our pr ofessional experience to something

Look for the positives. Before you decide a person is not for you, make a note of all of his or her positi ve attributes. What do y ou like most about him or her? Initial nega tivity or doubts ma y stem fr om your fear of rejection. Be open to others who may not fit your type. Don’t get discour aged. The person y ou first meet may not be the right fit. Don’t let this turn you off of dating. The right person may be the next one around the corner. Meet in pub lic places. Many dates begin with online conversations with the intention to meet for a physical date later on. Always

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keep safety in mind w hen setting a r endezvous with someone y ou don ’t kno w w ell. Choose a pub lic meeting spot, such as a busy restaurant. Ask a friend to check in on you via phone call. Consider a doub le-date if you’re weary. Take your own car and meet at the date location rather than being picked up at home. Wait for intimacy. It ma y take a while before you feel comf ortable getting intimate with someone ne w. This person should r espect y our feelings and not pr essure y ou into a ph ysical r elationship until you are both ready. Also, give the other person time to grow comfortable with intimacy.

Embracing a new hobby is one way for recently retired men and women to avoid growing bored during retirement. entirely dif ferent lik e landscape maintenance a t a nearby golf course tha t gets you out of the house and enjo ying the w armer seasons. W orking pr ofessionals often sa y they wish they had time to pursue a hob by. No w tha t y ou are r etired, y ou ha ve all the time in the w orld to do just tha t. W hether it’s perfecting your golf game, writing tha t no vel, learning to cook like a gourmet chef or w hatever else y ou might have always wanted to do, retirement is a great time to do it. If r etirement bor edom has started to nega tively affect y our mood, one great way to conquer your boredom and impr ove your mood a t the same time is to start e xercising. Ex ercise is a na tural mood enhancer . W hen the bod y e xercises, it r eleases chemicals kno wns as endorphins, which trigger positive feelings in the body. In ad dition, regular

exercise has been sho wn to r educe str ess, boost self-esteem and impr ove sleep. W orking out a t a gym also is a gr eat w ay to meet fello w r etirees in your comm unity, and the energy you have after e xercising may gi ve you the boost you need to pursue other hobbies. ]Volunteers ar e al ways in demand, and v olunteering with a local char ity can pr ovide a sense of purpose and pr ovide opportunities to meet lik eminded fello w r etirees, all w hile helping to quell your bor edom. R etirees who lo ve to tr avel can combine their passion f or volunteering with their love of tr avel b y signing up to w ork with an inter national r elief or ganization that travels abroad to help the less fortunate. Upon r etiring, man y retirees initially find themselves coping with bor edom. But ther e ar e many ways to avoid the restlessness of retirement.

Page 8 Senior Living • Thursday, September 1, 2016

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