Senior Living
Dealing with Summer Heat, page 2B
2015, Volume 2
Health Trumps Wealth, page 6B
Experience Retirement, page 9B
The Marshall
Democrat-News
Page 2B - The Marshall Democrat-News, Friday, June 19, 2015
Senior Living 2015
Dealing with the coming summer heat by Lucas Johnson Staff Writer
During the summer months the risk of heat related health problems increases significantly, especially with senior citizens as they are more susceptible to the sometimes sudden change in temperature. According to the Mayo Clinic website, among the common heat related injuries is heat exhaustion. The clinic defines heat exhaustion as a condition where symptoms may include heavy sweating and a rapid puls, which is a result of your body overheating. This is one of three heat related syndromes with heat cramps being the mildest, and heatstroke being the most severe. Some symptoms of exhaustion include cool, moist skin with goose bumps when in the heat, heavy sweating, faintness, dizziness, weak, or rapid plus, low blood pressure upon standing, muscle cramps, nausea and or headaches. The clinic suggest if you feel any of these symptoms, to stop all physical activity and rest, as well as move to a cooler place and drink cool water or a sports drink. If symptoms worsen or if they do not improve within one hour seek immediate medical attention. In cases of heat stroke it is advised that subjects may become confused or combative, display lack of sweating, dry flushed skin,
faintness, staggering or possibly fall into a coma, in any case where a heat strokes is suspected, seek immediate medical attention. Some of the causes of heat related injuries are the combination of t h e body’s internal temperat u r e c o m bined with the external temperat u r e , which raises y o u r bodies c o r e temperature to an uns a f e level. According to an article “Dangerous temperatures for the elderly” on livestrong.com, young people adapt to changes in temperature through various processes which serve to regulate the core temperature. Over time and with age, thermoregulation functions in the body like sweating begin to falter, leaving one at a greater risk for internal temperature fluctuation. While sweating or
shivering are automatic responses in younger adults, the elderly do not respond to the outside temperatures with the same autonomic response until their temperature is sig-
Health (NIH) is hyperthermia, which is caused by a failure of heat regulation mechanisms in the body which could lead to fatigue, exhaustion, cramps and even stroke in extreme cases. The site lists some causes of the condition in order to help prevention, some pre cursing factors being dehydration, alcohol use, high blood pressure, heart, lung and kidney disease, reduced perspiration caused by medication and being excessively over or under weight. The NIH states some good ways to prevent heat related injuries originate with lifestyle choices. Staying hydrated is the first and key element in preventing heat related stress and injuries, also living in a house that has no air conditioning may increase the risk of heat related hazards, so having adequate air circulation is recommended to maintain a cooler environment, lack of mobility or transportation are listed as hazards, along with over dressing, visiting overcrowded places, and lack of knowledge about the risks associated with weather changes. Many of these causes, if addressed can mitigate the chance of heat related problems. Also knowing the signs of dehydration are useful in pre-
nificantly lower or higher than regular. In the same article it state dangerous body temperatures are below 95 degrees fahrenheit, or above 104 degrees fahrenheit for the general population, however, elderly individuals have a narrower range of safe temperature, which varies by about two degrees on either end of the spectrum. Another risk of according see Summer, page 5B to the National Institute of
Contents Dealing with summer heat, Page 2B resistance training, Page 4B health trumps wealth, Page 6B smart hearing aids, Page 8B experience retirement, Page 9B long term needs, Page 10B how tos, Page 12B empty nesters, Page 15B
Publisher – Dave Phillips Editor - Sarah Reed Feature Writer Lucas Johnson Cover Design Bretta Gerlt Advertising Sales Joaquin Cubero Susan Duvall Mailing Address Marshall Democrat-News PO Box 100 121 N. Lafayette Ave Marshall, MO 65340-0100 Office Hours 7:30 AM – 5 PM Monday-Friday Contact www.marshallnews.com democratnews@gmail.com
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Page 4B - The Marshall Democrat-News, Friday, June 19, 2015
Senior Living 2015
The workout that works for seniors of all ages and mobility levels: resistance training (BPT) - Think you're too old and frail to work out? Think again! The health benefits of daily exercise are widely known, but seniors facing health and mobility issues may feel working out is beyond their abilities. Sixty-three percent of people 60 and older don't engage in daily exercise, according to the National Council on Aging's The United States of Aging Survey. But resistance training can help seniors who fear falling or damaging aging muscles and bones while exercising. For seniors with health issues that might make strenuous exercise difficult, resistance training can be an accessible, healthful option that provides both physical and mental benefits, a new study indicates. "Resistance training - also called strength training - is an especially safe, valuable mode of exercise for seniors," says Dr. Kevin O'Neil, chief medical officer for Brookdale senior living. "As you age, you lose muscle mass, bone density, strength, balance, coordination and flexibility - all of which can result in higher risk of falls and increased difficulty in performing daily tasks. Resistance training allows seniors to exercise in their own home. They can use items found in their house and they can even exercise while sitting down." As the name implies, resistance training relies on the use of resistance to build muscle strength. Slow, measured movements are easier and more stable for seniors to perform
than the strenuous activity of many types of aerobic exercise. "Smooth, controlled movement gives seniors the benefits of the specific exercise with less risk of injuries or falls," says Nicholas Swanner, a licensed physical therapist, geriatric clinical specialist and healthcare services manager for Brookdale's healthcare services division. Before starting any kind of exercise program, seniors should talk to their doctors. Once they have the goahead to begin resistance training, many forms can be beneficial to seniors, Swanner says. "Resistance training can include using resistance bands, lifting weights or objects around your home, or using exercise equipment. Some of the exercises included in aquatics, Pilates, tai chi and yoga are types of resistance training, and those activities have the added bonus of social interaction when done in groups," he says. "Seniors can benefit from any type of resistance training as long as
it's done safely and is part of a regular routine. Pushing up and down from a chair, opening and closing a door, lifting a can of soup or a 1pound weight are all types of resistance exercises that seniors can easily do in their own homes." Swanner recommends that seniors start slow with lower-resistance exercises and listen to their bodies. "As you age, your body changes and this will impact how and what types of exercises you will be able to do safely. There are many ways to modify exercises, routines and individual styles of training to fit a senior's specific needs." Resistance training offers many benefits for seniors, including improved strength, balance, coordination and posture, better bone density, plus lower risks of heart disease, arthritis, osteoporosis and other chronic illnesses, as well as improved cognitive function and mood. A recent study published in the
“Seniors can benefit from any type of resistance
training....�
Journal of the American Medical Directors Association also found that resistance training can positively affect cognitive abilities of seniors with dementia and Alzheimer's. Engaging in exercise for 150 minutes a week can allow seniors to maximize the health benefits. Seniors can exercise in one 30-minute session three or four days a week if they're able, or if that intensity is too strenuous, they can break their workouts into 10-minute intervals throughout the week and still reap the benefits. "We always tell our seniors, 'start low and go slow' when they're beginning an exercise program," O'Neil says. "Just 10 minutes a day provides health benefits and can feel much more achievable for seniors. Exercise duration can then be increased as endurance improves." Resistance exercises should be done two to three days per week for each muscle group with a day of rest in between. This does not mean that other types of exercise, such as aerobic or flexibility exercises, should not be done on rest days. People who exercise daily might do resistance exercises for the upper body on one day and for the lower body on the next day. "Even if a senior has mobility or health issues that hinder aerobic exercise, he or she can still do resistance training," Swanner says. "Talk to your physician and physical therapist to design a program that's right for you."
The Marshall Democrat-News, Friday, June 19, 2015 - Page 5B
Senior Living 2015
Continued from page 2B -venting occurrences caused by extreme temperatures, along with the dizziness and faintness when standing, according to a color chart used by the U.S. Army Public Health Command, one can easily tell how well hydrated you are by observing the color of urine when using the bathroom, clear or very slight yellowing is indicative of adequate hydration, however the darker yellow, to brown and even to black are in-
dications that you may be at risk of severe dehydration, and should seek medical attention. According to a separate article on live strong.com, in regards to the USDA’s recommended water consumption, people need anywhere from one liter a day to nearly four, depending on their age, sex and health status. Approxi-
mately
Adult women need at least 2.7 liters of water each day.
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four cups is equal to one liter, and the department released information regarding the fluid intake requirements for the respective age groups and genders. “Newborns and infants need 0.7 to 0.8 liters of water a day from breast milk or formula. Toddlers need 1.3 liters and young children up to eight years need 1.7 liters daily.
The article read. “Boys, ages nine to 13 need 2.4 liters daily. Teenage boys and adult men need 2.7 liters. Girls, ages nine to 13 need 2.1 liters and teenage girls need 2.3 liters. Adult women need at least 2.7 liters of water each day. Women need at least 3 liters of water during pregnancy and 3.8 liters daily for lactation.” Contact Lucas Johnson at ljohnson@marshallnews.com
Page 6B - The Marshall Democrat-News, Friday, June 19, 2015
Senior Living 2015
Health trumps wealth in importance to retirees' well-being (BPT) - Whoever said, "If you have your health, you have everything," must have been retired. That's because retirees feel more Ninancially secure when they're in good health according to new research. And when they feel Ninancially secure, retirees also report they're enjoying retirement more, they feel fulNilled and are less likely to experience negative emotions. The study, Health, Wealth and Happiness in Retirement (www.massmutual.c om/healthwealth) is part of a larger research project conducted on behalf of MassMutual by Greenwald & Associates. The research split 905 retirees with at least $50,000 in assets into two subgroups: those who characterized their health as excellent or very good and those who character-
ized their health as good or poor.
"The message for both retirees and pre-retirees is that health has a major impact on satisfaction with life in retirement," says Elaine Sarsynski, executive vice president of MassMutual Retirement Services. "We need to focus on our health as much as possible so we can enjoy life to the fullest extent in our later years. While none of us can predict how healthy we will be in the future, we can help inNluence the outcome by making lifestyle choices that promote good health." Seven out of 10 retirees in better health say they feel Ninancially secure compared to 51 percent of retirees in poorer health, the study found. Retirees in poorer health were twice as
likely to feel anxious about their Ninances and lack a sense of purpose, and three times more likely to feel lonely, the research found. Also, four in 10 retirees overall say they spend more on health care than they expected before retiring, with 43 percent spending more than $5,000 annually and 14 percent spending more than $10,000. If you're in retirement, or looking forward to retirement, maintaining a healthy lifestyle should be a goal to help you better enjoy your retirement years. An earlier study conducted by MassMutual and Greenwald & Associates, Hopes, Fears and Reality - What Workers Expect in Retirement and What Steps Help Them Achieve the Retirement They Want (www.massmutual.c
om/retire), found that nearly half of all retirees retired sooner than they anticipated. This may mean that they are retiring at a younger age, and looking forward to enjoying their retirement years as much as possible. Studies show that good health allows retirees to get out and enjoy life. Playing golf or tennis, spending the after-
noon on a boat, or meeting with friends and family for lunch or dinner are all enjoyable activities retirees may have time to do. However, when a person falls ill, they may not be able to get out and enjoy the retired life as much as someone who is healthy. "Our study focused on people in the Nirst 15 years of retirement," says Mathew Greenwald, president
of Greenwald & Associates. "In many cases, serious medical issues arise after that, in older age. But even in the healthiest part of retirement, better health clearly has an impact on most people's ability to fully enjoy retirement. Many of these issues will only be exacerbated for retirees as they age, which puts an exclamation point on the importance of wellness."
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Page 8B - The Marshall Democrat-News, Friday, June 19, 2015
Senior Living 2015
7 mind-blowing ways smart hearing aids can change your life
(BPT) - Smart devices are everywhere today. From phones and watches to appliances and even toothbrushes, smart devices are easy and intuitive to use, anticipate your needs and desires, are interactive, and seamlessly connect with your other hightech devices. Even hearing aids are getting a high-tech upgrade, with brands like Siemens now making smart hearing aids. But how do you know if a smart hearing aid is for you? Check out the top seven features of smart hearing aids and see how they can redefine quality of life for you and your loved ones: 1. They mimic the way your brain hears Did you know you hear with your brain, not your ears? When fit as a pair, smart hearing aids share and exchange in-
formation in real time, imitating how the brain naturally hears. This type of technology is called binaural (two-ear) hearing. 2. They outperform normal hearing Ever had trouble hearing in a busy restaurant? Smart hearing aids automatically tune in to speech you want to hear while suppressing unwanted background noise. This has been proven to provide better hearing in these situations than people with perfectly normal hearing. 3. They outsmart wind If you've ever been on the phone when the wind is blowing, you know what it's like to have wind wreak havoc on your conversation. With traditional hearing aids, the same thing happens when wind hits the
tiny microphones. Smart hearing aids outsmart wind by taking the audio signal from the hearing aid with less wind and instantly transferring it to the side with more wind. 4. They anticipate and adapt automatically Smart hearing aids constantly scan the environment to determine the optimal listening mode for your current situation. For example, at a noisy family gathering, the hearing aids can automatically focus on Aunt Sally talking in front of you. They even know when you're driving a car from the sound of the engine. The microphones automatically adjust to the side or back seat so you can hear passengers clearly without turning your head. 5. They continuously learn
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How men and women experience retirement differently BPT) - What's retirement like? The answer may depend upon whether you're a man or a woman. Women report more positive experiences in retirement than men, yet also say they are more likely to experience negative emotions, especially stress, according to a study conducted by MassMutual. The study's Nindings have implications for retirement planning, both Ninancially and emotionally.
"Women often experience high levels of stress before retirement as they juggle both professional and family responsibilities," says Elaine Sarsynski, executive vice president of MassMutual Retirement Services. "We are learning that the stress women feel often carries over into retirement, but we're also hearing that women often make more of their retirement opportunities and experiences than men."
The study surveyed 905 retirees within 15 years after retirement and 912 pre-retirees within 15 years before retirement. The responses for both groups were evenly split between men and women and respondents had a minimum of $50,000 in retirement savings. One in Nive women (20 percent) is at least moderately stressed in retirement compared to 15 percent of men, the study Ninds. Women
also are more likely to feel frustrated, sad, lonely and nervous. Before retirement, women are much more likely than men to report being stressed. The study Ninds that 49 percent of women pre-retirees say they are at least moderately stressed compared to 38 percent of men pre-retirees. Though whether you are a man or a woman, saving for retirement contributes to positive
emotions and experi- 70 percent of retireences in retirement. ment plan particiThose who have a pants say they are 401(k) or other re"extremely" or "quite tirement savings a bit" relaxed complan were more pared to 61 percent likely to report expe- who did not have a riencing positive plan. emotions as com"Overall, positive pared to those who emotions for both did not. Of the retire- men and women ment plan particitend to increase and pants, 74 percent say negative emotions they are "extremely" tend to decrease in or "quite a bit" happy retirement," says compared to 68 per- Mathew Greenwald, cent who did not par- president of Greenticipate in a wald & Associates, retirement plan and whose Nirm consee Retirement, page 13B
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Page 10B - The Marshall Democrat-News, Friday, June 19, 2015
Senior Living 2015
Don't let long-term care needs spring up on you - plan ahead BPT) - Most of us have spent the better part of the last seven months bundled up or buried in snow, but the time has come to shed the layers and ditch the itchy, bulky sweaters and start anew. For so many of us, this means spring cleaning. The washing of, or planting of or for some, the planning of what's to come, whether it be summer vacations, family get-togethers or the eye-rolling, heart beating, palms sweating conversation about long term planning for you or for your loved ones. We understand, it's not at the top of everyone's list - but it should be and here's why. The truth is, according to the Centers for Medicare and Medicaid Services, at least 70 percent of people over the age of 65 will need some form of long term care services and support, and most are not prepared for what's to come.
Many people may avoid having this conversation, thinking that Medicare, Medicaid or other supplemental health insurance covers long term care - but that's a myth. Medicare generally covers skilled nursing home care after a hospital stay of at least three days, but its coverage for other long term care services is very limited. Medicaid can contribute toward long term care, but it requires recipients to use their income to pay for care and spend down most of their assets to qualify and care must be received in a state approved facility. Most forms of private health insurance do not cover custodial or personal care services. If health insurance does not cover long term care services, it is typically only for skilled, short-term, medically necessary care. The truth is, being proactive, educating
yourself on what your options are, and developing a long term care plan is a great way to ensure Ninancial and emotional stability for you and your family. No one understands this better than actor Rob Lowe, whose father was abruptly diagnosed with
that this is a growing trend, having a conversation about long term care planning is something Lowe now encourages everyone to have - sooner rather than later. "Being a caregiver for my mother was a profound experience for me. I've learned that staying silent
lymphoma at age 50 the same week he won the Dayton, Ohio golf and tennis championships. Additionally, when his mother later fell ill, he and his brothers took time off from work to help care for her. For most, however, caring for loved ones is not always an option due to geographical and Ninancial constraints. Knowing
about long term care planning could mean getting caught off guard," says Lowe. "No one wants to believe they'll be anything other than what they are at the height of their powers, which is what makes having 'the talk' so difNicult yet so important." The Nirst step is always the hardest but these tips from Gen-
worth can help you useful launching have "the talk" with point. friends and family Mention an article or this spring: website - Give them a Be open - Come out clipping, or link to inand tell them that formation about you'd like to talk planning ahead, famabout these issues ily conversations, and ask if they would long term care costs, mind talking about and move forward them. Everyone from there. thinks about these Ask for advice - This things and worries is a great way to get about what the futhe discussion ture holds. rolling. Tell them that Be reNlective - Some you're starting a retime when you're to- tirement account or gether, ask them preparing a will and about their past, ask for advice. Then their childhood, and ask how they their parents. Learn planned ahead and if about them. Then they feel fully premove on to the fupared. ture. What do they Grab an opening - If, want most? How do for example, your they perceive the fu- mother is talking ture? What worries about a family memthem? ber who's in a nursDiscuss someone ing home, and says, "I else's situation don't see how she Chances are that you, can stand it," ask her your spouse or part- what she means. ner or your parents What would your know someone who mother want in the is already dealing same circumstance? with some aspect of If you miss the aging or long term chance, bring it up care. Talking what's another time. "Hey good or bad about Mom, remember their situation can be a see Long-term, page 15B
Page 12B - The Marshall Democrat-News, Friday, June 19, 2015
Senior Living 2015 Happy and healthy how-tos from 100-year-olds, 10-year-olds (BPT) - Spinning and yoga classes are no longer reserved for only the young and restless. Take a closer look around, and you might just find that it's greatgrandparents who are out-pedaling you on the stationary bikes. In fact, according to UnitedHealthcare's 100@100 survey, nearly a quarter of 100-year-olds (24 percent) report doing cardiovascular exercise indoors at least once a week; almost one-third (29 percent) meditate or do other stress-relieving activities; and even more say they exercise to strengthen their muscles (34 percent). Every year, UnitedHealthcare polls 100 centenarians for their insights and perspectives on reaching the century milestone. To mark the survey's 10th anniversary in 2015, UnitedHealthcare also polled 100 10-
year-olds to compare responses among the generations. Findings from the survey suggest 100year-olds are staying active, feeling positive, and embracing the present. And the kids? Though they may be small, their thoughts are anything but. Here are some key takeaways.
feel very positive, while only 44 percent of 10-year-olds say the same. On the bright side, centenarians say it gets easier to maintain a positive attitude with age, so 10year-olds have the next 90 years to catch up. Both groups say family and friends are key to maintaining a positive attitude.
1. Embrace your smile lines. Mind and body are linked, according to 1 in 4 centenarians surveyed who say the key to staying healthy is having a positive attitude. This aligns with last year's 100@100 survey, in which two-thirds of centenarians said attitude is as important as physical health in terms of living 100 years or more. When it comes to positivity, the 100year-olds have an edge on the kids. More than half (61 percent) say they
2. Nurture family relationships. Despite many years together, centenarians feel anything but "stuck" with their families. In fact, they actively stay in touch, with 83 percent saying they speak with extended family members at least weekly. Nearly 9 in 10 centenarians (89 percent) say visiting with family and friends makes them happy, and twothirds of 10-yearolds agree. What's more, almost half (45 percent) of 100-year-olds and
40 percent of 10year-olds say they'd prefer to spend time with a family member above anyone else in the world. And when it comes to childhood role models, both groups cite family above teachers, celebrities or others, with mom being the most popAUCTIONEERS
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2015 Continued from ducted the study on behalf of MassMutual. "People also tend to exaggerate expectations for retirement, especially women, partly because it's difficult for many people to envision what life in retirement will actually be like." In the years before retirement, women have markedly higher expectations than men for enjoying the social as-
page 2B pects of retirement and somewhat lower expectations for their financial fortunes. During retirement, women report having less free time than men and yet are more likely to have new experiences, find more time for friends, and enjoy more opportunities. Men's expectations tend to be more in line with their even-
Senior Living tual experiences, which are typically less fulfilling than women, according to the study. Sarsynski recommends that pre-retirees take steps to help themselves gain a more concrete understanding of what their lives may be like once they retire. "Spend time with retirees to gain insights and better prepare both finan-
cially and emotionally for retirement," Sarsynski says. "We also suggest that pre-retirees track all of their purchases, especially when on vacation or participating in activities they enjoy. That will help them better understand how costly, and therefore how feasible, the lifestyle they envision will actually be."
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Page 14B - The Marshall Democrat-News, Friday, June 19, 2015
Senior Living 2015 (BPT) - Whether they're heading off to college or they've Ninally Ninished their education and are starting their careers in a distant city, the departure of kids from your nest makes for a bittersweet time. If you've committed much of your energy-and most of your home-to raising kids for a couple of decades, you may be at loose ends when they move out. Home improvement is just the ticket to make yourself feel better! Updating your home after the kids move out is good for you on multiple levels. In addition to the emotional boost, improvements can enhance your home's resale value if you're planning to downsize down the road. Or, you can focus on home improvements that will facilitate aging in place, like improving the lighting and usability of key rooms, such as bathrooms and the kitchen. Here are a handful of renovation ideas for
baby boomers looking to reclaim their home spaces after the kids have left the nest: Emphasize natural lighting and ventilation Vision changes as you age, so the artiNicial lighting that worked for you when you were in your 30s or 40s may not be adequate when you enter your 50s and 60s. Lighting is an important upgrade if you plan to remain in your home into your Golden Years. Look for improvements that will help aging eyes see better, like increased natural lighting and task lighting in work areas. Modern, energy efNicient fresh air skylights are a cost-effective and beautiful way to improve a home's natural lighting and passive ventilation. Especially effective for ventilation in kitchens and for ventilation and privacy in bathrooms, skylights like those made by
Velux America can work in virtually any room - even those with no direct roof access. Have a ground-Nloor laundry
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for energy-efNicient home improvements.
and ventilation throughout the room.
Create a "me space" You already have a guest bedroom, so there's no need to leave Junior's old room set up as a bedroom. Turn it into a space that works for you, like a home ofNice, exercise room, music studio, craft room, workshop or home theater. As you're planning the improvement, keep in mind your long-term plans. If you'll be selling the home at some point, consider a room that will have broader appeal, like a home ofNice. If you plan to age in place, remember to incorporate features that will facilitate your use of the room even if you experience mobility issues down the road. For example, you may want to take the opportunity to widen doorways, replace doorknobs with door handles, replace loose carpet or slippery tiles with slip-resistant Nlooring, and improve natural lighting
Renovate or create a master bathroom Bathrooms sell homes, and if you've had to share your bathroom with the kids or live with an outdated master bathroom - or none at all - now's the time to renovate your bathroom. In addition to all the luxurious features you've been dreaming of, like a rainfall shower head and heated Nloor, keep in mind the practical improvements that will make the room safe and usable as you grow older. Look for slip-resistant Nlooring, improve natural and task lighting and replace faucet knobs with easy-tomaneuver levers. Install grab bars around tubs and toilets, as well as in the shower. Bath product designers are now making grab bars that offer the look of design elements coupled with the security of sturdy support..
The Marshall Democrat-News, Friday, June 19, 2015 - Page 15B
Continued from page 10B when you said you couldn't stand to live in a nursing home..." Write - If you find the whole thing too daunting, write a letter or e-mail outlining your concerns and what you would like to discuss. This can be particularly helpful if you live far away and only have a weekend to have these talks. You can pave the way and get them to start
thinking about it before you get together. Get help - Maybe you have a sibling who is more at ease talking with your parents. Maybe your parents are more comfortable talking to someone else in the family about finances or health. Don't be offended. You just want someone to know what's what.
The Marshall Senior Center 14 E. MorTan • Marshall • 660-886-9888 A place with excitinT proTrams, activities and services for our area’s older adults.
Daily lunch • Home delivered meals Exercise • Wellness ProTram Volunteer opportunities
ALL AgES WELCOME to enjoy our nutritious home-cooked meals, Monday-Friday, 11:30-1:00. Join us to experience a delicious meal while TreetinT friends and meetinT new ones.
Email: ktyre@ToaTinT.orT