Young at Heart News Photo by Mike Gonzalez Lynda Russell, a member of the Alpena Senior Center, picks up one of her dominoes during a game of Mexican train dominoes on Tuesday.
Supplement To The Alpena News Wednesday, February 14, 2024
A new game with familiar rules
By MIKE GONZALEZ lows similar rules to other games people may have “When you’re in a game, you can’t tell the othNews Staff Writer er person to take off their train,” Russell said. “If played. ALPENA — Most people associate dominoes The entire goal of Mexican train dominoes is to someone forgets, everybody just holds their breath with a pizza or the small, white rectangles that fall get the least amount of points. It’s a twelve-round because they know they can’t say anything when in a line, not thinking of the games that the clack- game in which players attempt to connect match- they really want to. Sometimes, you want them to ing tiles originated from. ing-dotted dominoes on each player’s individual forget and leave it so you can keep playing on their Lynda Russell, a member of the Alpena Senior lineup of dominoes. line.” Center, decided to bring those tiles to the center to Once the last domino in a player’s hand is dealt, On Tuesday, Russell may not have had the game teach a few other colleagues how to play one of the the round is over and the other players with domi- on the Senior Center’s bulletin board, but she still many games played with dominoes: Mexican train noes must count their total dot count. wanted to introduce the game to colleagues. dominoes. Of course, there are a lot of stipulations in the Most games played there are card-based, such Russell learned of the game from her time with middle of the game. If a player can’t connect as Spitzer and Bridge, so she figured it would be the Association of Lifelong Learners, where a few matching-dotted dominoes, they must draw one a nice change of pace to get a new game on the members there taught others. domino from a pile and see if it can connect. table. “The competition doesn’t matter if you win or If it is still not possible, a train will go on the “My family, when they come we play this with lose,” Russell said. “I always say the prize is the player’s lineup, indicating to other players that everybody,” Russell said. “You can play with two same: nothing except some fun. You know, unless they can utilize that player’s lineup to connect their people or you can play with eight. Lots of people you’re playing for money.” dominoes and reduce the number of tiles they have play this at their house to have some fun with their It’s a game that’s brand new to most, but it fol- left. families.”
____________________________________________ 2 - Young at Heart ~ Wednesday, February 14, 2024
News Photo by Mike Gonzalez Dominoes line up on a table in the Alpena Senior Center for a game of Mexican train dominoes on Tuesday.
3 questions to ask before beginning a new fitness regimen Exercise is widely recognized as a vital ties like jogging and jump rope may not component of a healthy lifestyle. Despite be suited for individuals with arthritis. In that, a recent analysis of data from the addition, aging individuals with physi2020 National Health Interview Survey cal limitations that require them to use a found that more than two-thirds of indi- wheelchair should not write off their abilviduals are not getting enough exercise. ity to exercise, as physicians can recomThough the survey was conducted amid mend exercises for patients with mobility the onset of the COVID-19 pandemic, issues as well. which suggests the overall figures might 3. Should I take extra caution be somewhat lower than they might have while on medication? Prescription medication use is another been had the data been collected in a more typical year, just 28 percent of re- variable that must be taken into considspondents were meeting the physical ac- eration before beginning a new exercise tivity guidelines established by the Cen- regimen. The CDC notes that roughly ters for Disease Control and Prevention. 84 percent of adults between the ages of Routine exercise is beneficial for peo- 60 and 79 use one or more prescription ple of all ages, and seniors are no excep- medications. Each medication produces tion. Aging adults who want to be more different effects, and a 2016 study pubphysically active but think they are among lished in the Methodist DeBakey Carthe 72 percent of individuals who aren’t diovascular Journal noted that certain meeting CDC exercise guidelines can medications evoke an acute drop in blood speak with their physicians and ask these pressure, which can disturb balance and three questions to ensure the transition to increase fall risk, while others actually facilitate a less sedentary lifestyle drug goes smoothly. The modern store where yougreater are improvements in health outcomes. That means the dynamic be1. Should I get a heart checkup? greeted with abefriendly Doctors may already monitoring tween medications and exercise is unique aging individuals’ hearts even if they have to each medication, which underscores not exhibited symptoms of heart prob- the importance of speaking with a physilems in the past. However, it’s best to dis- cian whenever a fitness regimen is started cuss heart health in greater detail prior to or tweaked and/or a new medication is beginning a new fitness regimen. In an in- prescribed. terview with Penn Medicine, Neel ChokThese are just three of the questions shi, MD, MBA, medical director of Penn seniors can ask when discussing exercise Sports Cardiology and Fitness Program, with their physicians. Seniors are urged noted the risk of heart attack or cardiac to ask any additional questions they might complications slightly increases when in- have during such discussions. dividuals begin to participate in a moderate or intense activity. So a physician might want to conduct a heart checkup in order to determine if a patient has an The Drug Store may not be big, underlying heart condition. 2. Which types of activities should but we excel on friendly, fast service and welcome the opportunity to serve you. I look to? •••••••• A physician also can recommend cerHelp keep our independent tain activities depending on a person’s pharmacy strong in Alpena. age and medical background. Though exercise is beneficial for everyone, certain •••••••• activities may not be. For example, Ad- Please let us help you plan ahead. ventHealth notes that high-impact activi-
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Seniors can backstroke their way to improved health
____________________________________________ 4 - Young at Heart ~ Wednesday, February 14, 2024
Exercise provides a number of measureable benefits for people of all ages, including older adults. Swimming is one exercise that may be especially beneficial for seniors. Many people learn to swim in childhood and sharpen that skill as they get older. Though swimming devotees may get in the water for fun rather than fitness, this popular, joyful and relaxing pastime may be the ideal exercise for seniors looking to improve their overall health, particularly because it is very low-impact. Because the water provides buoyancy while swimming, there is little risk of injury and minimal strain on the body. Water exercises, including swimming, work all the muscle groups, so it can be a complete exercise, says American Senior Communities. Swimming also is a great cardiovascular exercise that can strengthen the heart muscle and improve lung function and endurance. Because it lowers blood pressure and improves circulation, swimming is a great way to get the heart pumping. A gentle, 30-minute swim can burn up to 200 calories, which is more than walking. A faster swim can burn calories
more quickly than running or cycling. However, since water supports up to 90 percent of the body’s weight, this activity will put less stress on muscles and joints while one is exercising. Individuals with mobility issues or arthritis pain may find that swimming helps relieve discomfort and improves range of motion. Again, because the water is doing much of the work holding up the body, it will take the stress off of joints, helping a person to feel better while stretching and moving gently in the water. Even seniors who don’t know how to swim can still reap the benefits of water exercise. Walking in shallow water, or using a kickboard to stay above the water can be effective. Using foam dumbbells or even pushing and pulling one’s arms through the water can serve as a great resistance exercise that builds strength. Swimming and additional water activities are great ways for seniors to stay in shape. As always, individuals should speak with their doctors before beginning any exercise regimen to ensure that it is safe.
How seniors can get their balance back Balance issues can pose a serious threat to individual health. When a person experiences issues with their balance, they may experience dizziness, lightheadedness and feel as if a room is spinning. Each of those factors can increase the risk for potentially harmful falls. Seniors may not have the market cornered on balance issues, but the National Institute on Aging notes that many older adults experience such problems. The NIA also notes that people are more likely to have balance problems as they grow older. A number of variables can contribute to balance problems, including medications, health conditions like heart disease and vision problems, and alcohol consumption. The NIA notes that the remedy to balance issues may depend on what’s causing them, though some exercises that require individuals to move their heads and bodies in a certain way can help treat some balance disorders. A physical therapist or another professional with an understanding of the relationship between balance and various systems in the body also may be able to help. When a specific cause, such as hypertension or low blood pressure, is identified, health care teams may be able to recommend various approaches to help seniors get their balance back. Hypertension A 2015 study published in The Journal of Physical Therapy Science found that hypertension, also known as high blood pressure, can negatively affect balance. The study found that this occurs because hypertension damages the large arteries and decreases microcirculation in specific functional areas, ultimately resulting in impairment that reduces a person’s ability to maintain a stable posture. Taking steps to address hypertension, such as eating less sodium, maintaining a healthy weight and exercising regularly, may also lead to a
reduction in balance problems related to the condition. Low blood pressure Low blood pressure also can contribute to balance problems. According to the American Geriatrics Society, sudden low blood pressure, which is also referred to as orthostatic hypotension, can manifest when sitting up and standing up. When it does, a person may experience dizziness or lightheadedness, which may last just a few seconds or
several minutes. The AGS notes that dizziness related to low blood pressure also may appear within one to three minutes of sitting up or standing up, which means individuals may be vulnerable to falls even when they initially feel fine after sitting up or standing up. The NIA reports that individuals with low blood pressure can manage the issue by drinking plenty of fluids, including water, and avoiding alcohol. In addition, pay careful attention to posture
and movements and make a concerted effort to stand up slowly. Balance issues are often linked to aging, but that does not mean seniors are helpless against symptoms like dizziness and lightheadedness that are linked to problems with balance. Working with a health care team and identifying potential causes of balance issues can help seniors improve their health outcomes.
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Safely manage multiple medications Individuals who are 60 and older are OTC medicines include vitamins, suppleaccustomed to making routine trips to ments and herbal products. • Share your medication list with famthe pharmacy to fill prescriptions. In fact, the Centers for Disease Control and Pre- ily or close friends. A medication list vention notes that roughly 84 percent of should be accessible, and seniors can even adults between the ages of 60 and 79 use share it with close family members, who can then advise medical professionals like one or more prescription medications. Prescription medications prolong in- EMTs, nurses and emergency room docdividuals’ lives and can make their daily tors which medicines you are taking in lives more comfortable and manageable. emergency situations when you may not As individuals age, their doctors may rec- be conscious. • Routinely review your medicine list ommend various prescriptions, some of which they may need to take long-term. with health care providers and pharmaManaging multiple medications at once cists. The NIH recommends individuals can be difficult, as it can be easy to lose discuss their medicines with their physitrack of which medications have been cians during each appointment. Ask if taken when individuals are prescribed all medicines still need to be taken and if makes it easy to manage multiple medicamore than one. In recognition of that dif- dosages should be changed. When visiting plements you are already taking. • Alert health care providers to any new tions and can help individuals remember ficulty, the National Institutes of Health specialists, be sure to provide a list of all side effects. Immediately contact your which pills they have taken. offers the following tips to help individuals medications you are currently taking. Millions of individuals 60 and older • Ask questions about newly prescribed physician if any new side effects present. safely manage multiple medications. take more than one medicine each day. The NIH recommends individuals con• Maintain an updated list of all medi- medications. Drug interactions can be Some simple strategies can ensure seniors tinue to take their medications unless their cations you take. The NIH notes a medi- dangerous, so it’s important to ask if and safely manage their medications. doctor says otherwise. cation list should include both prescrip- how any newly prescribed medications • Use a pill organizer. A pill organizer tion and over-the-counter medications. may interact with drugs, vitamins or sup-
What people can do to prevent stroke
Stroke has been described as a “brain attack.” disability in adults. It also can cause irreversible dam- recommends individuals get a minimum of two hours Stroke occurs when blood flow to a part of the brain age to the brain. and 20 minutes of moderate-intensity aerobic activity becomes blocked or when a blood vessel in the brain Individuals who experience stroke may end up with each week. breaks, which can damage or kill brain cells. The Of- memory problems or experience difficulty thinking or • Get a cholesterol check. High cholesterol can fice of Disease Prevention and Health Promotion forming words. Mobility issues like difficulty walking increase risk of stroke, which makes routine cholessays stroke is a leading cause of death and long-term or paralysis and weakness may occur. Some individu- terol checks important. The Office for the Assistant als also may experience incontinence and other issues Secretary of Health says people should get their cholesterol checked at least every four to six years, with resulting from neurological damage. Although stroke can come out of the blue and is some needing to get it checked more frequently. • Drink only in moderation. Alcohol can innot always preventable, there are several steps people crease risk of high blood pressure. Individuals should can take to help reduce their risk for stroke. • Reduce blood pressure numbers. High reduce their alcohol intake, with one drink or less for blood pressure, also known as hypertension, is a sig- women and two drinks or less for men per day. nificant risk factor for stroke, says Harvard Health. • Know your family health history. Knowing Doctors may advise patients to work to lower blood one’s family health history may illustrate a risk for genetic health conditions that can make a person more pressure to between 140/90 to 120/80. • Work to lower BMI. Overweight or obesity likely to experience stroke. • Treat heart disease. Do not delay medical increases risk for stroke, says the Centers for Disease Control and Prevention. Losing weight and maintain- treatment for heart disease. Heart conditions like ing a health body mass index can help lower stroke coronary artery disease or atrial fibrillation should be risk. addressed promptly to prevent stroke. • Exercise more often. Routine physical activity Stroke is a serious medical condition that can leave can not only help a person lose weight, but also lower a person debilitated. That is why it is key to reduce cholesterol and blood pressure levels — all of which risk of stroke throughout one’s life. are risk factors for stroke. The U.S. Surgeon General ____________________________________________ 6 - Young at Heart ~ Wednesday, February 14, 2024
DID YOU KNOW?
What seniors should know about prediabetes
Most seniors recognize that routine visits to their physicians are an important component of preventive health care. Annual physicals are important for everyone, but they’re especially important for individuals 65 and older who may be more vulnerable to disease and various other health conditions than younger adults. The National Institute on Aging reports that millions of individuals 65 and older have visited their physicians and learned they have a condition known as prediabetes. For some, the day they receive a prediabetes diagnosis also marks the first time they’ve heard of the condition. Since so many seniors are affected by prediabetes, it can behoove anyone to learn more about it. What is prediabetes? The Centers for Disease Control and Prevention notes that prediabetes is a serious health condition characterized by higher than normal blood sugar levels. When a person has prediabetes, his or her blood sugar levels are not yet high enough to indicate type 2 diabetes, but that could change if prediabetes patients do not make changes to prevent such a progression.
How common is prediabetes? A 2023 study published in the journal Diabetes Care indicates that 464 million individuals across the globe had impaired glucose tolerance (IGT) and 298 million had impaired fasting glucose (IFG) in 2021. Each of those conditions are hallmarks of prediabetes, cases of which the study indicates are expected to rise significantly by 2045. What causes prediabetes? The CDC notes that when a person has prediabetes, the cells in his or her body do not respond normally to insulin, which is a hormone produced by the pancreas that enables blood sugar to enter cells, which then use it for energy. The pancreas then makes more insulin to get cells to respond, but eventually the pancreas cannot keep up, resulting in a rise in blood sugar. Does prediabetes produce symptoms? Many people have prediabetes for years and do not know it. In fact, the CDC reports that more than 80 percent of the 98 million American adults who have prediabetes are unaware that they do.
How can I determine if I have prediabetes? The sheer volume of people who have prediabetes but are unaware that they do begs the question of what individuals can do to learn if they have the condition before they develop type 2 diabetes. Recognition of the risk factors for prediabetes is a good start. The CDC urges anyone who has any of the following risk factors to speak with their doctor about having their blood sugar tested: • Being overweight • Being 45 or older • Having a parent, brother or sister with type 2 diabetes • Being physically active less than three times per week • A history of diabetes during pregnancy (gestational diabetes) or giving birth to a baby who weighed more than nine pounds • Having polycystic ovary syndrome • Being African American, Hispanic/Latino American, American Indian, or Pacific Islander. Some Asian Americans also are at greater risk for prediabetes. Prediabetes can be a precursor to type 2 diabetes, which only highlights how important it is that older adults recognize their risk for the condition.
Exercise is just as beneficial for older adults as it is for children and young adults. According to the Centers for Disease Control and Prevention, engaging in regular physical activity is among the most important steps older adults can take as they seek to safeguard their overall health. Such activity can prevent or delay many age-related health problems and strengthen muscles while improving balance, which can reduce risk for falls and injuries such as broken bones. The CDC notes that certain physical activities can be characterized as multicomponent activities, which means they combine aerobic activity, muscle strengthening and balance training. Examples of such activities include dancing, yoga, tai chi, gardening, and even sports participation.
____________________________________________ Wednesday, February 14, 2024 ~Young at Heart - 7
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