HEALTH & WELLNESS
Why I Practice Yoga
When I was a young girl, I loved nothing more than to spend hours turning cartwheels on the grass, practicing my splits, or perfecting the steps to my latest dance routine as a 45 whirled on my plastic record player. The feeling of movement through space filled me with joy and delight.
It should come as no surprise then, that as a teen and an adult, I developed a natural affinity for the practice of yoga. I don’t actually recall the first time I picked up a yoga mat or attended a class (many details of my life have been lost!), but in some sense it seems as if I’ve always practiced yoga. One of my wise teachers described the practice of yoga as “any movement linked to the breath.” Little did I know that I was engaging in this ancient sacred practice, even in my youth.
See YOGA on page 7.
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HEALTH & WELLNESS
How Alcohol Affects Your Sleep
Do you ever pour a glass of wine or pop open a beer at the end of the day to “wind down?” Do you look forward to its relaxing effects and hope it might help you sleep?
If so, you’re certainly not alone. Nearly half of adults over age 65 report having consumed alcohol in the past year, according to NCOA guest author and alcohol use researcher Paul Sacco. And sometimes, they say they’re drinking to cope with a challenging symptom like insomnia.
They’re not alone, either. Among people of any age who suffer from persistent insomnia, 30% report using alcohol as a sleep aid. Further, 67% of those people say that it helps.
As research consistently shows, however, the opposite is actually true. Drinking alcohol might help you fall asleep—but it won’t keep you there. And the negative effects of interrupted sleep can add up over time, leading to other unwanted health concerns including chronic pain.
UNDERSTANDING THE EFFECTS OF ALCOHOL ON SLEEP
How does alcohol affect sleep?
It can be confusing: people with insomnia say that drinking alcohol helps them sleep. And yet, as many as 70% of people who use alcohol suffer from insomnia. So which comes first?
“It’s fairly clear that drinking alcohol isn’t good for sleep,” said Kathleen Cameron, Senior Director of NCOA’s Center for Healthy Aging. “If you only drink occasionally, this may not be a huge concern—but if you’re someone who reaches for your wine glass or mixes a cocktail every time you can’t sleep, you’re
likely making things worse.”
That’s because alcohol interferes with the ability to stay asleep and to get highquality, deep sleep. The effects both can happen right away and develop over the long-term.
Alcohol negatively affects sleep immediately in the following ways:
drinking before bedtime can delay REM sleep. Alcohol may even shorten the time you’re in it, or prevent you from entering REM sleep at all.
It disrupts the sleep cycle. First, it helps to understand the normal sleep cycle, which includes four distinct parts: Stage 1 (N1); Stage 2 (N2); Stage 3 (N3, or “delta sleep”); and Stage 4 (REM sleep).
When you’re in the first two stages, you’re in “light sleep.” When you’re in the third stage, you’re in “deep sleep.” And the fourth stage is your “vivid” or dream stage. While every person’s individual sleep cycle varies, it’s generally true that each of us goes through four to six rounds of it. Each cycle lasts around 90 minutes total, which adds up to between six and nine hours of sleep.
Of the four stages, REM is the one when our brains do some “heavy lifting:” processing emotions; combining and making sense of memories and knowledge; strengthening neural connections, and more. Getting enough REM sleep is associated with increased creativity, emotional well-being, and even longevity.
That’s why it’s important to understand how alcohol affects your sleep cycle. Unlike gin and tonic, alcohol and REM don’t mix. In fact, research shows that
Alcohol can disturb other sleep stages, too. It’s a sedative, so it can send you into a deep sleep quickly—but that’s not what’s supposed to happen. In other words, it throws off the first two stages of light sleep, and it can be difficult for your body to readjust during the remainder of the night.
It leads to fragmented sleep. As the alcohol in your system begins to wear off, something called “homeostatic recovery” can occur.
“Simply put, this term describes the body’s natural urge to make up for a disrupted sleep cycle,” Cameron explained. “For example, because alcohol causes you to get too much deep sleep too soon, your body will re-set by extending how long you’re in Stage 1 and Stage 2 sleep for the rest of the night.”
However, homeostatic recovery has negative consequences. Because you’re more likely to wake up in those early stages of light sleep, you’re also more likely to experience a restless night’s sleep after drinking alcohol. This robs you of the full healthful benefits that come from a complete sleep cycle.
Further, alcohol acts as a diuretic— meaning it makes you need to pee. This, too, can wake you up in the middle of the night, sometimes more than once. And
the more water your kidneys release, the higher the chances you’ll get dehydrated. Dehydration can give you a headache; and pain itself can cause poor sleep. Also, getting up multiple times at night puts you at increased risk for falling.
“It’s truly a vicious cycle,” Cameron said.
It causes breathing problems. Have you ever woken yourself up snoring after an evening cocktail or two? As it turns out, alcohol might be to blame. That’s because alcohol and sleep apnea often go hand-in-hand—even in people who don’t otherwise have the condition.
Obstructive sleep apnea (OSA)—when the soft tissues in the throat collapse and block the airway—especially correlates to drinking because of alcohol’s relaxing effects.Research shows that people who consume alcohol have a 25% higher risk of having obstructive sleep apnea. This risk increases in people who already snore.
Alcohol also can make central sleep apnea worse. Central sleep apnea happens when the central nervous system fails to tell your respiratory system what to do. Because alcohol slows brain activity, drinking can temporarily short-circuit the signals your brain is trying to send to your lungs.
It might interfere with circadian rhythms. Our circadian rhythm is sometimes called our “biological clock”—the process that regulates the way our bodies function during each 24-hour daily cycle.
Researchers continue to investigate the complex relationships between alcohol and circadian rhythms. There are many things they don’t know; at the very least, there appears to be a strong link between alcohol consumption and the body’s ability to produce melatonin—the hormone that induces sleep.
It creates an unhealthy cycle. People who wake up tired every morning may be more likely to lean back in to drinking to help them sleep better. But this can create a negative pattern that leads to more serious, long-term effects of alcohol on sleep.
WHAT ARE THE LONG-TERM EFFECTS OF ALCOHOL ON SLEEP?
Regularly drinking more than the recommended amount of alcohol can have multiple negative effects: not only on your sleep, but on your physical and mental health over the long term.
It can turn sleep disruptions into a chronic issue. Long-term alcohol use can create tolerance—meaning that you need to drink more to experience alcohol’s effects. If you use alcohol to fall asleep, this not only can alter the brain chemicals that regulate your sleep cycle and circadian rhythms—sometimes permanently—but also it can pave the way to abusive drinking overall.
It can lead to more serious sleep disorders. Ironically, people who rely on alcohol for sleep often complain of sleep deprivation, poor sleep quality, waking often during the night, and feeling sleepy during the day. Each of these complaints is characteristic of insomnia—a condition that, when chronic, can impact your ability to focus on important tasks; dampen your mood; and increase your risk for falls.
It can cause additional serious health problems. Among other things, chronic sleep deprivation is linked to stroke, obesity, depression, and kidney and heart disease. Sleep problems may play a direct role in increasing the risk of Alzheimer’s disease.
HOW TO ACHIEVE BETTER SLEEP AND SLEEP QUALITY WITHOUT ALCOHOL
Alcohol and poor sleep are directly related: one impacts the other. The more you drink, the less you sleep; and the less you sleep, the more likely you may be to consume alcohol to cope. As we’ve seen, this cycle is unhealthy. The good news is that it’s possible to break this cycle. Here are some simple strategies you can try—without reaching for another glass.
Practice good sleep hygiene. Set a schedule for sleep. Support your body’s natural circadian rhythm and sleep cycle by going to bed and getting up at about the same time each day.
Develop a night-time ritual. Help your body and mind wind down with a soothing activity: take a bath; write in a journal; listen to some relaxing music.
Make your bedroom a sanctuary. Eat, work, and watch TV elsewhere. Set the thermostat to a comfortable level; for many people, that means on the cooler side. Save your space for sleep and intimacy.
And if you already live with obstructive sleep apnea (OSA), alcohol can cause further complications including potentially fatal levels of carbon dioxide in your blood.
Avoid late-night eating and drinking. A full stomach can make it hard to fall asleep. Caffeine and alcohol can disrupt it. Limit meals and beverages close to bedtime.
See ALCOHOL on page 6.
Alcohol
From page 5
Slash screen time. “Blue light” from digital devices disrupts circadian rhythms; news and social media can be upsetting and keep you awake. Put your phone out of reach.
Make positive lifestyle changes. Try yoga or meditation. Practicing mindfulness can calm racing thoughts, slow your heart rate, relax tensed-up muscles, and create a sense of well-being.
Get regular exercise. Physical activity can lower your blood pressure, reduce anxiety, ease certain types of pain, and boost your mood.
Stay socially engaged. Reducing loneliness can improve your sleep, too. Volunteer, attend a lecture, or take a class at your local community center.
Consult a professional. A qualified sleep specialist or mental health provider can
help you overcome insomnia. For some people, mental health conditions, like depression and anxiety, are linked to insomnia. Find the best online therapist for your needs.
Consider natural sleep aids. Swap out that drink. Certain non-alcoholic beverages can encourage sleepiness, including chamomile tea, warm milk, and tart cherry juice.
Try a supplement. Talk to your health care provider about over-the-counter melatonin and whether it may be right for you.
Upgrade your bedding. Invest in a new mattress. If you haven’t replaced yours in a while, or it’s no longer comfortable, consider purchasing the best mattress you can afford.
Try an adjustable bed. If you snore, elevating your head and back can help. See which option is the best adjustable bed for you.
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THE BOTTOM LINE
If you struggle to slip into slumber, it can be tempting to pour a glass or wine or two. In reality, though, alcohol and sleep don’t mix well. While drinking may help you fall asleep, it won’t help you stay there. And the short- and long-term effects of alcohol on sleep can impact your health in unwanted ways: from interrupted REM sleep to sleep apnea, snoring, chronic sleep deprivation, and more. Over time, relying on alcohol to induce sleep also can build physical tolerance and even contribute to depression, risk for dementia, and heart disease.
The good news? There are commonsense strategies you can adopt to address insomnia and improve sleep quality without using alcohol. Give them a try today!
Source: National Council on Aging. Read more at ncoa.org.
Yoga
From page 1
Now at age 62, as my practice has grown, deepened, and refined as a student and now as an instructor of yoga, my mat has become a kind of refuge. It is a place of challenge and also one of solace, where I can test the limits of my strength, flexibility and balance at one moment, and rest and recharge with my breath in the next.
Most recognize the practice of yoga as a physical practice although asanas (yoga poses) and pranayama (breath practices) are only two of yoga’s eight limbs. Beyond the physical practice, I find my values and beliefs align with many of the core principles of the other six limbs, such as Ahimsa (nonviolence), Satya (truthfulness), and Brahmacharya (moderation) outlined in the Yamas (moral principles.)
In my classes, I encourage movement that fits intention. If one’s intention is to recharge, the slower, gentler, more supported version of an asana may be advisable. If the intention is to energize, one might choose a more challenging backbend. If the intention is to prove one’s worth, then it may be best to find another class.
As another of my wise teachers said, “Look around the room—the most advanced of yogis will be resting in child’s pose.”
As I look around my Sunday morning class I am inspired by these mostly older than 50 women (and a few brave men) who show up week after week to attend to their bodies and quiet their minds.
Everyone (including me) has a body story—
“my knees hurt,” “my hip was replaced,” “my shoulder is frozen.” I see my role as encouraging acceptance and self-compassion for whatever movement our bodies will allow. I see their practice progress, but what excites me more is to see students practice in a way that serves and nourishes them individually.
I understand that the original intent of yoga, according to the Indian masters, was to prepare the body to sit in meditation—in other words, to prepare us to be fully present in the moment with whatever arises. This idea has always been a worthwhile pursuit for me, given the reality that the present moment is all we can affect.
As is the case with many practitioners, my life on the mat in my 20s, 30s, and even 40s was filled with much more active (and likely ego-proving) asana. I was drawn to the more intense Vinyasa (flow) yoga classes.
‘I see my role as encouraging acceptance and self-compassion for whatever movement our bodies will allow.’
It used to be (and still is in some classes) that the measure of a good practice was the number of chaturangas (a sort of yoga pushup) one could complete. But something in me sought that inthe-moment presence I sensed yoga could offer. Now chaturanga is optional or modified, as are all of the movements in my class.
As I have matured, my practice and my teaching have embraced the slower, more mindful and intentional movement reflected in Hatha yoga—more connected to my breath, and more embodied. And while I still enjoy flipping into a handstand and playing with balance, I more often relish the sweetness of savasana (resting pose) to counter life’s demands and often frantic pace.
Recently I attended the class of an 80-something teacher who has been teaching for more than 50 years. I was inspired by her strength and focus. It reminded me that this is a lifelong practice. It is accessible even as you raise your arms with a deep inhale, or walk across the living room with the support of a walker, feeling your breath fuel the muscles of your legs as they transport you. Yoga needn’t be practiced only in a special studio in a particular type of spandex, because it is welcoming to all.
Any movement linked to the breath. Roll out your mat and join me.
Source: American Society on Aging. Read more at generations. asaging.org.
Exercise
From page 1
Almost anyone, at any age, can do some type of physical activity. You can still exercise even if you have a health condition like heart disease, arthritis, chronic pain, high blood pressure, or diabetes. In fact, physical activity may help. For most older adults, physical activities like brisk walking, riding a bike, swimming, weightlifting, and gardening are safe, especially if you build up slowly. You may want to talk with your doctor about how your health condition might affect your ability to be active.
• Use stretching bands.
• Lift weights or household items, such as soup cans.
Exercising with arthritis
Staying physically active: Alzheimer’s disease and related dementias
Researchers are assessing the benefit of exercise to delay mild cognitive impairment (MCI) in older adults and to improve brain function in older adults who may be at risk for developing Alzheimer’s disease. Older adults with MCI may be able to safely do more vigorous forms of exercise, similar to older adults without MCI, provided there are no other underlying health concerns.
Being active and getting exercise may help people with Alzheimer’s or another dementia feel better and can help them maintain a healthy weight and have regular toilet and sleep habits. If you are a caregiver, you can exercise together to make it more fun.
Tips for helping a person with dementia stay active:
• Take a walk together each day. Exercise is good for caregivers, too!
• Use exercise videos or check your local TV guide to see if there is a program to help older adults exercise.
• Dance to music.
• Be realistic about how much activity can be done at one time. Several short “mini-workouts” may be best.
• Make sure he or she wears comfortable clothes and shoes that fit well and are made for exercise.
• Make sure he or she drinks water or juice after exercise.
Even if the person has trouble walking, they may be able to:
• Do simple tasks around the home, such as sweeping and dusting.
• Use a stationary bike.
• Use soft rubber exercise balls or balloons for stretching or throwing back and forth.
For people with arthritis, exercise can reduce joint pain and stiffness. It can also help with losing weight, which reduces stress on the joints.
Flexibility exercises, such as upper- and lower-body stretching and tai chi can help keep joints moving, relieve stiffness, and give you more freedom of movement for everyday activities.
Strengthening exercises, such as overhead arm raises, will help you maintain or add to your muscle strength to support and protect your joints.
Endurance exercises make the heart and arteries healthier and may lessen swelling in some joints. Try activities that don’t require a lot of weight on your joints, such as swimming and biking.
If you have arthritis, you may need to avoid some types of activity when joints are swollen or inflamed. If you have pain in a specific joint area, for example, you may need to focus on another area for a day or two.
Physical activity and COPD (Chronic Obstructive Pulmonary Disease)
If you have COPD, talk with your healthcare provider or a pulmonary therapist to learn what he or she recommends. You may be able to learn some exercises to help your arms and legs get stronger and/or breathing exercises that strengthen the muscles needed for breathing.
Pulmonary rehabilitation is a program that helps you learn to exercise and manage your disease with physical activity and counseling. It can help you stay active and carry out your day-today tasks.
Exercising with type 2 diabetes
For people with diabetes, exercise and physical activity can help manage the disease and help you stay healthy longer. Walking and other forms of daily exercise can help improve glucose levels in older people with diabetes. Set a goal to be more active most days of the week, and create a plan for being physically active that fits into your life and that you can follow. Your health care team can help.
A few easy steps to be more active:
• Stretch during TV commercial breaks.
• Walk around when you talk on the phone.
• Take more steps by parking farther away from stores, movie theaters, or your office.
Exercising when you are overweight
If you are overweight, don’t let that stop you from doing physical activities, including all four types of exercises. If you have difficulty bending or moving easily or feel self-conscious, try different activities, like walking, water exercises, dancing, or weightlifting, to see what works best for you. Anything that gets you moving—even for only a few minutes a day in the beginning—is a healthy start.
Exercise and heart health
Your heart keeps your body running. As you grow older, some changes in the heart and blood vessels are normal, but others are caused by disease. Choices you might make every day, such as eating healthy, maintaining a healthy weight, and aiming to be more physically active, can contribute to heart health. Inactive people are nearly twice as likely to develop heart disease as those who are active. A lack of physical activity can worsen other heart disease risk factors as well, such as high blood cholesterol and triglyceride levels, high blood pressure, diabetes and prediabetes, and overweight and obesity. Being physically active is one of the most important things you can do to keep your heart healthy. Aim for at least 150 minutes of moderateintensity aerobic activity a week.
Exercising with osteoporosis
Exercise can help you maintain a healthy body weight, which may relieve knee or hip pain. Putting on extra weight can slow healing and make some pain worse. Remember to listen to your body when exercising and participating in physical activities. Avoid over-exercising on “good days.” If you have pain, swelling, or inflammation in a specific joint area, you may need to focus on another area for a day or two. If something doesn’t feel right or hurts, seek medical advice right away.
Quick tip
Pain rarely goes away overnight. Talk with your doctor about how long it may take before you feel better. As your pain lessens, you can likely become even more active.
Source: National Institutes of Health. Read more at newsinhealth. nih.gov.
Weight-bearing exercises, which force you to work against gravity, such as walking, jogging, or dancing three to four times a week, are best for building muscle and strengthening bones. Try some strengthening and balance exercises, too, to help avoid falls, which could cause a broken bone. Doing these exercises is good for bone health for people with osteoporosis and those who want to prevent it.
Exercising with chronic pain
Most people living with chronic pain can exercise safely, and it can assist with pain management. In fact, being inactive can sometimes lead to a cycle of more pain and loss of function. Talk to your doctor about what exercises/activities might be right for you. Each type of exercise—endurance, strength, balance, and flexibility—has its own benefits, so a combination may be best.
Lack of Affordability Tops Older Americans’ List of Health Care Worries
What weighs most heavily on older adults’ minds when it comes to health care?
The cost of services and therapies, and their ability to pay.
“It’s on our minds a whole lot because of our age and because everything keeps getting more expensive,” said Connie Colyer, 68, of Pleasureville, Kentucky. She’s a retired forklift operator who has lung disease and high blood pressure. Her husband, James, 70, drives a dump truck and has a potentially dangerous irregular heart rhythm.
Tens of millions of seniors are similarly anxious about being able to afford health care because of its expense and rising costs for housing, food, and other essentials.
A new wave of research highlights the reach of these anxieties. When the University of Michigan’s National Poll on Healthy Aging asked people 50 and older about 26 health-related issues, their top three areas of concern had to do with costs: of medical care in general, of longterm care, and of prescription drugs. More than half of 3,300 people surveyed in February and March reported being “very concerned” about these issues.
In fact, five of the top 10 issues identified as very concerning were cost-related. Beyond the top three, people cited the cost of health insurance and Medicare (52%), and the cost of dental care (45%). Financial scams and fraud came in fourth place (53% very concerned). Of much less concern were issues that receive considerable attention, including social isolation, obesity, and age discrimination.
In an election year, “our poll sends a very clear message that older adults are worried about the cost of health care and will be looking to candidates to discuss what they have done or plan to do to contain those costs,” said John Ayanian, director of the University of Michigan’s Institute for Healthcare Policy and Innovation.
medications, and expenses associated with receiving medical services.
One in 7 older adults reported spending a quarter or more of their average monthly budget on health care; 44% spent between 10% and 24%. Seventeen percent said they or a family member had forgone needed care in the past year for financial reasons.
Older adults have good reason to worry. One in 10 seniors (about 6 million people) have incomes below the federal poverty level. About 1 in 4 rely exclusively on Social Security payments, which average $1,913 a month per person.
Even though inflation has moderated since its 2022 peak, prices haven’t come down, putting a strain on seniors living on fixed incomes.
Meanwhile, traditional Medicare doesn’t cover several services that millions of older adults need, such as dental care, vision care, or help at home from aides. While private Medicare Advantage plans offer some coverage for these services, benefits are frequently limited.
All of this contributes to a health care affordability squeeze for older adults. Recently published research from the Commonwealth Fund’s 2023 Health Care Affordability Survey found that nearly a third of people 65 or older reported difficulty paying for health care expenses, including premiums for Medicare,
The Colyers in Pleasureville are among them. Both need new dentures and eyeglasses, but they can’t afford to pay thousands of dollars out-of-pocket, Connie said.
“As the cost of living rises for basic necessities, it’s more difficult for lowerincome and middle-income Medicare beneficiaries to afford the health care they need,” said Gretchen Jacobson, vice president of the Medicare program at the Commonwealth Fund. Similarly, “when health care costs rise, it’s more difficult to afford basic necessities.”
This is especially worrisome because older adults are more prone to illness and disability than younger adults, resulting in a greater need for care and higher expenses. In 2022, seniors on Medicare spent $7,000 on medical services, compared with $4,900 for people without Medicare.
Not included in this figure is the cost of assisted living or long-term stays in nursing homes, which Medicare also
doesn’t cover. According to Genworth’s latest survey, the median annual cost of a semiprivate room in a nursing home was $104,000 in 2023, while assisted living came to $64,200, and a year’s worth of services from home-health aides cost $75,500.
Many older adults simply can’t afford to pay for these long-term care options or other major medical expenses outof-pocket.
“Seventeen million older adults have incomes below 200% of the federal poverty level,” said Tricia Neuman, executive director of the Program on Medicare Policy for KFF. (That’s $30,120 for a single-person household in 2024; $40,880 for a two-person household.) “For people living on that income, the risk of a major expense is very scary.”
How to deal with unanticipated expenses in the future is a question that haunts Connie Colyer. Her monthly premiums for Medicare Parts B and D, and a Medigap supplemental policy come to nearly $468, or 42% of her $1,121 monthly income from Social Security.
With a home mortgage of $523 a month, and more than $150 in monthly copayments for her inhalers and her husband’s heart medications, “we wouldn’t make it if my husband wasn’t still working,” she told me. (James’ monthly Social Security payment is $1,378. His
premiums are similar to Connie’s and his income fluctuates based on the weather. In the first five months of this year, it approached $10,000, Connie told me.)
The couple makes too much to qualify for programs that help older adults afford Medicare out-of-pocket costs. As many as 6 million people are eligible but not enrolled in these Medicare Savings Programs. Those with very low incomes may also qualify for dual coverage by Medicaid and Medicare or other types of assistance with household costs, such as food stamps.
Older adults can check their eligibility for these and other programs by contacting their local Area Agency on Agency, State Health Insurance Assistance Program, or benefits enrollment center. Enter your ZIP code at the Eldercare Locator and these and other organizations helping seniors locally will come up.
Persuading older adults to step forward and ask for help often isn’t easy. Angela Zeek, health and government benefits manager at Legal Aid of the Bluegrass in Kentucky, said many seniors in her area don’t want to be considered poor or unable to pay their bills, a blow to their pride. “What we try to say is, ‘You’ve worked hard all your life, you’ve paid your taxes. You’ve given back to this government so there’s nothing wrong with the government helping you out a bit.’”
And the unfortunate truth is there’s very little, if any, help available for seniors who aren’t poor but have modest financial resources. While the need for new dental, vision, and long-term care benefits for older adults is widely acknowledged, “the question is always how to pay for it,” said Neuman of KFF.
This will become an even bigger issue in the coming years because of the burgeoning aging population.
There is some relief on the horizon, however: Assistance with Medicare drug costs is available through the 2022 Inflation Reduction Act, although many older adults don’t realize it yet. The act allows Medicare to negotiate the price of prescription drugs for the first time. This year, out-of-pocket costs for medications will be limited to a maximum $3,800 for most beneficiaries. Next year, a $2,000 cap on out-of-pocket drug costs will take effect.
“We’re already seeing people who’ve had very high drug costs in the past save thousands of dollars this year,” said Frederic Riccardi, president of the Medicare Rights Center. “And next year, it’s going to get even better.”
Source: American Society on Aging. Read more at generations.asaging.org.
Creating a Caregiver Bill of Rights
As a caregiver, you automatically put the needs of others first. That is the nature of caregiving. You want to be there when they need you, even if that means being available 24 hours a day.
But at some point on your journey down the road of caregiving, you come to the realization that you need to take better care of yourself. This is inevitable.
THE IMPORTANCE OF SELF-CARE FOR A CAREGIVER
Many caregivers start to realize that they are tired all of the time because their sleep patterns have been disrupted. This lack of sleep can make you more prone to emotional highs and lows, as well as opening you to the risk of developing a chronic condition. It’s not unheard of to put on some weight because you’re grazing on non-nutritious foods rather than sitting down to eat proper meals. Some old aches and pains are returning because you no longer have time for your daily walk. And you feel isolated from friends and family who are carrying on with their lives.
context of your role as a caregiver. Many of these rights you tend to take for granted because, as a caregiver, you often forget about your own personal needs when you are down in the weeds of daily caregiving.
The rights in your list can be anything you choose, but they should be focused on improving your personal health and wellness, building healthier relationships with friends and family, and reducing your caregiver burden level—all actions that will allow you to become a better and more loving caregiver. There is no right or wrong way to do a Caregiver Bill of Rights. It should be an expression of your own needs and personality. To get you started, here are some sample statements that have been adapted from Jo Horne and originally published in her book, “Caregiving: Helping an Aging Loved One.”
SAMPLE CAREGIVER BILL OF RIGHTS
I have the right:
At this point, you begin to understand that you do not need to be a superhero and that you cannot rescue the world or someone else from everything. In order to take the best care of someone, you realize that you must practice self-care, or you will both suffer.
Ideally, reflecting on your needs for self-care should come early in your caregiving journey. After all, if you get to the point where you need your own caregiver, how effectively can you care for someone else when they are in need? However, if you have not implemented a self-care routine yet, it is most definitely not too late.
WHY YOU SHOULD CREATE YOUR OWN CAREGIVER BILL OF RIGHTS
A first and very important step in self-care is to establish your own Caregiver Bill of Rights. You’ve gotten the checklist from your care recipient’s health care team on how to care for them. Now, it’s time to put down on paper how you want to care for yourself and what support you need. Your Caregiver Bill of Rights is a list of declarative statements that you proclaim for yourself in the
• To take care of myself so that I can better take care of my relative.
• To get angry and express difficult feelings.
• To maintain facets of my own life that do not include my relative.
• To seek help from others even though my relative may object.
• To reject any attempt by my relative (either conscious or unconscious) to manipulate me through guilt, anger, or depression.
• To take part in activities that improve my health and well-being.
HOW DO I IMPLEMENT MY PERSONAL BILL OF RIGHTS?
Once you have established your personal Caregiver Bill of Rights, begin to think about how to put these rights into action. For example, think about what it really means to “take care of myself” and write a list of activities that that will enable you to make this a reality. It might be simple things like reading the daily paper or enjoying a soothing bath, or more practical things like maintaining your own doctor’s appointments and buying nutritious foods. Attending to your well-being might mean trying out at least one new recipe a week, signing up for an online
exercise class, writing in a journal, keeping up your woodworking hobby, or calling your best friend every Sunday. If you feel that the person in your care is making you feel guilty, write down how you want to express yourself any time you are made to feel this way.
Detailing the activities you want to do to fulfill your Caregiver Bill of Rights will point you in the direction of self-care and away from the very real possibility of experiencing caregiver burnout. As experts at the Mayo Clinic warn: “Too much stress over time can harm your health. As a caregiver, you might feel depressed or anxious. You might not get enough sleep or physical activity. Or you might not eat a balanced diet. All of these increase your risk of health conditions, such as heart disease and diabetes.”
WHY YOU SHOULD LEAN IN AND TAKE CARE OF YOURSELF FIRST
Self-care for caregivers is paramount to maintaining physical, emotional, and mental well-being while providing support to the person in your care. Self-care begins with recognizing the importance of self-preservation and understanding that caregivers need nurturing, too.
Setting your own boundaries for what this nurturing looks like is vital: it is your journey, after all. Every day as a caregiver will bring different challenges and successes, along with new realities. Review your Caregiver Bill of Rights often, and change it as you think of new or more relevant items to add. Make a point of reading it to yourself every day as part of your routine. You want to remind yourself of how important your role as a caregiver is and to give gratitude, always, to yourself.
Source: National Council on Aging. Read more at ncoa.org.
HEALTH & WELLNESS
Is It Flu, COVID-19, Allergies, or a Cold?
Feeling sick can be especially concerning these days. Could your sniffles be caused by COVID-19? Or the flu? A cold? Or maybe allergies?
Determining the cause of an illness can be tricky because many share some symptoms. They can leave you sniffling, coughing, and feeling tired. But there are important differences.
Figuring out what’s making you sick can help you recover and prevent spreading sickness to others.
Flu vs COVID-19
“Distinguishing COVID from flu can be difficult because the symptoms overlap so much,” explains Dr. Brooke Bozick, an NIH expert on respiratory diseases that affect the lungs.
Flu and COVID-19 are caused by different viruses that can be spread among people. Flu is caused by the influenza virus. COVID-19 is caused by SARS-CoV-2. Both can give you a fever, cough, headaches, and body aches.
Flu and COVID-19 also spread similarly. They’re transmitted by small particles that come from your nose and mouth when you sneeze, cough, sing, or talk, raising the possibility of infecting people who are nearby. Infected people may not have symptoms, but can still pass along either virus.
“Both influenza and COVID can be spread to other people before individuals develop symptoms,” notes Dr. Aubree Gordon, an infectious disease expert at the University of Michigan.
COVID-19 symptoms can take longer than flu symptoms to develop, she explains. Someone with flu usually has symptoms
1 to 4 days after being infected. A person with COVID-19 typically shows symptoms about 5 days after infection, although this can range from 2 to 14 days.
One telling sign of COVID-19 in some cases is loss of smell or taste. But because of other similar symptoms, there’s really only one way to be certain if you have COVID-19 or flu: Get tested.
been properly processed, such as distilled or boiled water, not tap water. Nasal rinses can bring relief for both cold and allergies.
Allergies can cause a runny nose and sneezing. But they’re not contagious. If your eyes, nose, or ears itch, that also could be an allergy.
“You can go and get a COVID test at many pharmacies, and your doctor can administer tests for flu,” Bozick says. COVID-19 tests are also available at many health centers. And you can buy testing kits approved for use at home.
Could It Be a Cold? Or Allergies? Like flu and COVID-19, colds are also caused by viruses and can be passed to others.
Symptoms of a cold tend to be mild. You may have a runny nose, cough, congestion, and sore throat. But you won’t usually have the aches and fever that are common with COVID-19 and flu. Often, you’ll feel better in a couple of days. There’s no cure for the common cold. Typical treatments include rest, fluids, and over-the-counter medicines. Some complementary treatments may help with cold symptoms, too. Taking honey may help with nighttime cough for children over 1 year old. Rinsing your nose and sinuses can help with congestion. You can use a neti pot or other nasal rinsing device. Be sure to only use water that’s
Exposure to things like dust, pets, and tree or grass pollen can trigger allergies, which are caused by the immune system overreacting.
Allergy symptoms tend to stop when you’re no longer exposed to the cause. Unless you have asthma, allergies typically do not cause breathing problems. Allergies can be treated with drugs like antihistamines, decongestants, and nasal steroids.
Wintery Mix of Viruses
Winter is the prime cold and flu season. You’re more likely to be indoors and closer to others when it’s colder outside. Weather also plays a role in the spread of viruses.
“Cold and flu viruses survive better and are more transmissible if it’s cooler and if there’s lower humidity,” Gordon explains.
Experts are concerned that flu and COVID-19 cases may increase and overlap in the winter. Flu cases usually start to increase around October and peak between December and February. Being infected with flu and SARS-CoV-2 at the same time is possible, as is showing symptoms of both.
If you’re sick with the flu, your doctor may prescribe antiviral drugs. Such drugs can make your flu milder and shorten the time you are sick. They work best if they’re used early in your illness.
The FDA has also approved one antiviral drug, called remdesivir, to treat COVID-19. Other treatments are in development and under review. No complementary approaches have been shown to be helpful for fighting off flu or COVID-19.
Fortunately, strategies to prevent the spread of COVID-19 also prevent the spread of flu and cold. “Measures like masking and social distancing work for other respiratory viruses, as well as COVID-19,” says Dr. Chip Walter, who studies vaccine development at Duke University.
Staying Well
There’s another really important way to fight viruses. “Get your flu shot and COVID-19 vaccine,” Walter advises. They are safe and effective ways to protect yourself and those around you.
Don’t forget to vaccinate your children, too. That is the best way to protect their health. COVID-19 vaccines are now recommended for everyone age 5 years and older.
Flu vaccines are recommended for everyone 6 months and older. Flu vaccines are designed to protect against the four types of flu viruses that scientists expect to circulate that year.
Researchers like Walter and others are working to develop flu vaccines that
last longer and offer broader protection against many flu strains.
Masks continue to be an important tool for stopping the spread of respiratory viruses, such as COVID-19. “With the pandemic still ongoing, it’s going to be really important that people wear masks,” Gordon says. Try to avoid crowded indoor situations when possible, too.
Source: National Institutes of Health. Read more at newsinhealth.nih.gov.
FROM THE SOURCE
The latest news, programs, and resources available at SourcePoint.
Fitness & Wellness
CARDIO DANCE NEW!
Mondays with Judy H., 3–3:45 p.m. (No class Nov. 4 or 11.)
Beginner-advanced. Improve cardiovascular health, coordination, balance, and memory as we learn easy dances by combining repetitive movement patterns. A variety of musical genres will be enjoyed! This will be a fun and nonintimidating environment appropriate for all fitness levels.
Fee: $40 for the series.
CIRCUIT ONLINE
Tuesdays and Thursdays with Mimi, 10–10:45 a.m.
Participate from home in this intermediate-level class. Using dumbbells, a resistance band, and a soft ball, or your home substitutions, this heart-pumping strength class will shake up your exercise routine.
Fee: $15 for a two-time per week series.
SPLASHDANCE
Tuesdays or Fridays with Mae, 10:15‒11 a.m.
Beginner‒advanced. Swing your hips, shake your shoulders, and spice up your water fitness with this energetic and fun dance/fitness fusion. No dance experience required in this judgment-free zone. We will use aquabells, water weights, noodles, and splash as we dance!
Fee: $28 for a one-time per week series.
THERAPY DOG INTERNATIONAL
Second and third Fridays of each month, 11 a.m.–1 p.m.
A volunteer group of qualified handlers and therapy dogs for visitations to provide comfort and companionship, increase emotional well-being, and promote healing. Come pet canine visitors Lucy, Dani, or Moona Delight.
YOGA: RESTORATIVE
Thursdays with Michelle W., 3–4 p.m.
A beginner level practice to relax, restore, and rejuvenate the body and mind. Slow poses that focus on breathing, mellow movements, and long holds. Restorative is more about relaxation than building strength. Members must be able to get up and down from the floor.
Fee: $40 for the series.
Transitions in Aging
COPING WITH GRIEF: YOU ARE NOT ALONE
Tuesdays, Oct. 1–Nov. 19, 5:30–7 p.m.
This is an eight-week interactive support group to help you in your understanding of grief, coping, and working towards healing. Facilitator Julie Pack applies her personal, professional, and volunteer experience to create a safe and welcoming space for all to share in whatever way is most comfortable. Weekly sessions consist of helpful activities and thought exercises to guide you through your personal grief journeys.
FIGHTING FINANCIAL FRAUD: RED FLAGS OF FRAUD
Thursday, Oct. 24, 11 a.m.–noon.
The impacts of financial fraud are broad and can be devastating to those who experience them. Investment scams can have long-lasting consequences and result in the loss of one’s life savings. Learn how to spot financial scams in this presentation by the Better Business Bureau. Fraudsters are experts in getting you to believe in them and what they are selling. While these scammers are master chameleons and may change up their pitch, they use the same types of persuasion tactics called the Red Flags of Fraud.
INCOME TAXES: PLANNING AND PITFALLS
Thursday, Nov. 14, 1–2 p.m.
Bring your questions; take home the answers you need. Gain insights, avoid pitfalls, and plan ahead with end-ofyear strategies. Presented by Jerry Hatton, tax professional with 30 years’ experience. Hatton is not affiliated with or endorsed by SourcePoint.
NEW TO MEDICARE
Saturday, Oct. 5, Nov. 2, or Dec. 7, 10 a.m.‒noon.
Learn the basics of Medicare, whether you’re becoming eligible for the first time or assisting a loved one with insurance needs, this is the place to start.
Learning
PINBALL GROUP NEW!
Thursdays, 10:30‒11:30 a.m. beginning Nov. 7. (No group Dec. 19.)
Let’s talk pinball. Anything pinball is ok, even just memories of playing. Do you have a game that needs repair? Leader Rob Santos may be able to guide you. If you have a machine that needs a home Rob can share tips on selling.
GROWING NUTRIENT PACKED MICROGREENS NEW!
Thursday, Dec. 5, 1‒3 p.m.
Master Gardeners Susan Liechty and Gayle O’Sullivan will share the benefits of nutrient rich microgreens and how easy it is to grow your own at home. Participants will plant their first box of these little powerhouse greens in class to take home and harvest in days. Fee: $7.
The Arts
ART OPENING AND FRIENDS MUSICALE
Thursday, Dec. 19, 5:30‒7:30 p.m.
Enjoy a lovely evening as we showcase the artistic talents of SourcePoint members. Along with the music of the Del Chimers, Member Jam, and other groups and classes, we’ll have visual arts as well. You can “Make and Take” your own creative project or relish the amazing projects created by SourcePoint artists: quilts from members of the Quilters Rule group, woodcarvings by the woodcarving group, classes art by the art room and photos from the photography group. Shop in the gift shop for last-minute gifts.
MEDITATIVE ART: EXPLORING CREATIVITY THROUGH INTUITIVE COLLAGE NEW!
Wednesday, Nov. 13, 5:30–7:30 p.m.
With Intuitive Collage we gather images and words that catch our attention without judging them or thinking too much about them. We allow ourselves to let go of control and allow the inner self to emerge through the chosen images, patterns, and colors. The collage will be made on 11x14 paper. Included in this time is a meditation led by Certified Meditation Instructor, Carol Wallenfelsz. Fee: $20.
Social Connections
DANCE! NOT NEW YEAR’S EVE DANCE
Monday, Dec. 30, 5:30–7:30 p.m.
What do you get when you mix the Westerville Jazz Orchestra, a dance floor, and friends a few days before the new year? A dance party to celebrate what a wonderful year 2024 has been! We’ll provide the band, and the dance floor while you come ready for a fun evening. Feel free to bring in your own snacks and beverage of choice. Sponsored by Capri Gardens and Wise Medical Staffing.
FRIENDSGIVING
Friday, Nov. 22, 11 a.m.–1:30 p.m.
Our fall quarter luncheon celebrates the magic of relationships. The talented kitchen staff will create a feast to enjoy with friends. Three friends, Donna, Dean, and Mark will provide wonderful background music (flute and guitars). Also, stop by our photo booth to get some pics with your besties. For Delaware County Residents ages 55 and better, lunch is available on a donation basis. For non-residents and those younger than 55, lunch is $8. Sponsored by Ohio Living Sarah Moore.
Trips
TRAVEL SHOWCASE WITH WORLD OF TRAVEL FREE; PLEASE REGISTER
Thursday, Nov. 7, 9–10:15 a.m.
Do you like travel? Do you dream of exciting destinations and others taking care of the arrangements? If so, plan now to attend our Travel Showcase spotlighting 2025 overnight trips with World of Travel. Receive important, timely trip information –including for “bucket list” trips. You might win a door prize! Registration through Nov. 2.
BUCKEYE VALLEY CONCERT AND LUNCHEON NEW!
Friday, Dec. 13; estimated timing: 9:15 a.m. bus departure, 1:15 p.m. return.
Enjoy a holiday concert by the Buckeye Valley High School Band and Choirs. After the concert, a luncheon will be provided. Activity Level 1. Call BVHS to RSVP after Oct. 31, 740-363-1349, opt. 1.
Fee: $10 for members; $30 for non-members.
Debunking the Myths of Older Adult Falls
Myth 1: Falling happens to other people, not to me.
Reality: Many people think, “It won’t happen to me.” But the truth is that 1 in 4 older adults fall every year in the U.S.
Myth 2: Falling is something normal that happens as you get older.
Reality: Everyone falls. But strength and balance exercises, managing your medications, having your vision checked, and making your living environment safer are all steps you can take to prevent a fall.
Myth 3: If I limit my activity, I won’t fall.
Reality: Some people believe that the best way to prevent falls is to stay at home and limit activity. Not true. Performing physical activities will actually help you stay independent, as your strength and range of motion benefit from remaining active. Social activities are also good for your overall health.
Myth 4: As long as I stay at home, I can avoid falling.
Reality: Over half of all falls take place at home. Inspect your home for fall risks. Fix simple but serious hazards, such as clutter, throw rugs, and poor lighting. Make simple home modifications, such as adding grab bars in the bathroom, a second handrail on stairs, and non-slip paint on outdoor steps.
Myth 5: Muscle strength and flexibility can’t be regained.
Reality: While we do lose muscle as we age, exercise can partially restore strength and flexibility. It’s never too late to start an exercise program. Even if you’ve been a “couch potato” your whole life, becoming active now will benefit you in many ways— including protection from falls.
Myth 6: Taking medication doesn’t increase my risk of falling. Reality: Taking any medication may increase your risk of falling. Medications affect people in many different ways and can sometimes make you dizzy or sleepy. Be careful when starting a new medication. Talk to your health care provider about potential side effects or interactions of your medications.
Myth 7: I don’t need to get my vision checked every year. Reality: Vision is another key risk factor for falls. Aging is
associated with some forms of vision loss that increase risk of falling and injury. People with vision problems are more than twice as likely to fall as those without visual impairment. Have your eyes checked at least once a year and update your eyeglasses. For those with low vision there are programs and assistive devices that can help. Ask your optometrist for a referral.
Myth 8: Using a walker or cane will make me more dependent.
Reality: Walking aids are very important in helping many older adults maintain or improve their mobility. However, make sure you use these devices safely. Have a physical therapist fit the walker or cane to you and instruct you in its safe use.
Myth 9: I don’t need to talk to family members or my health care provider if I’m concerned about my risk of falling. I don’t want to alarm them, and I want to keep my independence.
Reality: Fall prevention is a team effort. Bring it up with your doctor, family, and anyone else who is in a position to help. They want to help you maintain your mobility and reduce your risk of falling.
Myth 10: I don’t need to talk to my parent, spouse, or other older adult if I’m concerned about their risk of falling. It will hurt their feelings, and it’s none of my business.
Reality: Let them know about your concerns and offer support to help them maintain the highest degree of independence possible. There are many things you can do, including removing hazards in the home, installing safety features like grab bars or walk-in bathtubs, finding a falls prevention program in the community, or setting up a vision exam.
Source: National Council on Aging. Read more at ncoa.org.
How Much Money Should I Save Each Month?
Saving money. Let’s face it: it’s not the easiest thing to do, especially if you live on a fixed income.
Costs are continuing to rise, but your paycheck stays the same. How can you put extra cash in the bank when you can barely afford to cover your day-to-day living expenses?
“First, know that it’s never too late to save money,” advised Jen Teague, Associate Director of Health Coverage and Benefits at NCOA. “And you can start with small steps. It’s easy to feel overwhelmed by the idea but remember: anything you can set aside is a good thing.”
Whether you’re currently employed and trying to save for retirement—or are out of the workforce and want to build an emergency fund—you likely want to know, “How much money should I save each month?”
As always, the answer depends. But there are some general guidelines that experts recommend. Let’s take a look—and see whether any of them might work for you.
Why it’s good to save money
But first, a story.
Charles, 74 (we changed his name to protect his privacy) lives in an apartment with a monthly cost that already stretched his limited budget. When his landlord recently raised the rent, Charles grew anxious. Even after asking his children for a little extra money—something he really didn’t want to do—the math simply didn’t add up. His Social Security check left no financial cushion for unexpected life events like this. He could pay the increased rent, but wouldn’t have money for food, utilities, and other basic necessities. And what would he do next year if his landlord upped the amount again?
“Across the U.S., millions of older adults like Charles find themselves in a similar situation right now,” Teague explained.
Our nation’s badly frayed safety net continues to fail people who don’t have extra money to save for retirement—and who now rely heavily on their Social Security paycheck to cover their basic living costs,” Teague said.
Fortunately, as Charles learned, there are ways to save money even when your budget is stretched thin. We’ll get to that a little further down.
Strategies to save money each month
How much money should you save?
If you like benchmarks, then it may help to know the current averages by age group, according to recent data published by the Federal Reserve:
• 55–64: $57,670
• 65–74: $60,410
• 75 and over: $55,300
These figures represent dollars kept in liquid accounts including checking, savings, money market, and some prepaid debit cards.
Keep in mind, however, that they also may have little to do with your own financial reality. The very best way to answer the question, Teague said, is first to sit down and write a list of your income and non-discretionary expenses—the things you need to pay. When you do that, you know exactly what you have to work with.
Try using a simple budget calendar, which helps you see and get a handle on your finances in a straightforward way. Using your own personal bottom line as a guide, you then can see whether one or more of the following suggestions works for you.
What is the 70/30 rule?
This common guideline is easy to follow, at least in principle:
• Live on no more than 70% of your income.
• Save 30% of your income.
Let’s say you collect the average monthly Social Security benefit for a retired person, which is $1,907 as of January 2024. Ideally, according to the 70/30 formula, you should save around $575 each month.
“Of course, when you live on a fixed income, putting this amount of money aside can seem impossible,” said Teague. “So instead, think of this guideline as way to prioritize your budget and practice good financial habits.” See MONEY on page 20.
Money
From page 19
In other words, the rule still can help guide your spending decisions: Do I need this? Or do I want it? Try personalizing the rule to fit your situation more closely. Could you make 95/5 work instead?
Find ways to cut non-essential costs
Can you reduce your spending at all? If your budget is tight, this can be a good way to save money. And some of these savings hide in plain sight.
For example, many cell phone providers offer service discounts for older adults. You just need to ask. Taking advantage of senior discounts can save you 5%, 10%, or even more on products and services you already buy.
With help from his benefits counselor, Charles signed up for SNAP (formerly known as Food Stamps), a Medicare Savings Program (MSP), and the Low-Income Home Energy Assistance Program (LIHEAP). Together, these programs will save Charles hundreds of dollars each month!
“When you qualify for and enroll in these programs, you keep more money in your pocket,” Teague said. “Consider it a different type of savings plan—one that you’ve earned and absolutely deserve.”
The bottom line
Explore benefits programs that can help you save money
Millions of older adults miss out on saving money through public and private benefits programs simply because they don’t know about them, don’t believe they’re eligible, or aren’t sure how to apply.
That’s what Charles learned. And he’s tremendously grateful for the life-saving support he discovered, thanks to his local Benefits Enrollment Center (BEC). These community-based centers and their caring, professional staff help Medicare-eligible people— including older adults with low incomes and younger adults with disabilities—find and apply for crucial financial assistance programs.
“The biggest takeaway is that the idea of saving money should make you feel empowered, not ashamed,” Teague said. “Any savings is good savings. While it may be interesting to know how much money other people have in the bank, it’s not always helpful. No two situations are the same. Try to avoid comparing yourself to an arbitrary average and instead focus on what’s reasonable for you right now.”
Making Sense of MEDICARE
Source: National Council on Aging. Read more at ncoa.org. SourcePoint’s
FUN & GAMES
Oat Flour Pancakes
Made from whole-grain oats, oat flour is rich in gut-healthy fiber and heart-healthy nutrients. Featuring Greek yogurt, these pancakes are packed with protein, helping to keep you full and energized throughout the day. Plus, making homemade oat flour is as simple as tossing whole oats in a blender or food processor until finely ground!
This recipe is perfect for customizing with your favorite fruits and toppings. Mix in blueberries, bananas, or even a handful of chocolate chips for a delicious twist. Or make them ahead of time and reheat on those busy mornings for a convenient and healthy option for your household.
Ingredients:
• 1 ½ cups oat flour (homemade or store-bought)
• 1 tbsp baking powder
• ½ tsp salt
• ¾ cup plain Greek yogurt
• 1 ½ tbsp oil (avocado, coconut, or vegetable)
• 1 tbsp pure maple syrup
• ½ tsp vanilla extract
• 1 large egg
• ½ cup milk of choice
• ¼ – ½ cup chocolate chips (optional)
In a large mixing bowl, combine oat flour, baking powder and salt. In a separate mixing bowl, whisk together yogurt, oil, maple syrup, vanilla extract, egg and milk. Pour wet ingredients into dry ingredients and stir to combine until batter is wet and slightly lumpy. Fold in chocolate chips. Grease a large frying pan or griddle and turn on to medium-high heat. Pour approx. 1/4 cup batter per pancake. Flip when the pan-side of the pancake begins to brown and bubbles appear. Cook another 3-4 minutes until golden brown on each side. Serve immediately or store in fridge up to 4 days or in the freezer up to 2 months.
Source: Community Servings. Read more at servings.org
See Sudoku Solutions on page 31. EASY HARD
CREATIVE WRITING
The Empire is Not Having It
It was movie night at my grandsons’ house. Their parents were out, and my husband and I were settled in with boys, pizza, and dog, watching “The Empire Strikes Back.”
They’d seen the movie already, of course. Probably multiple times. If we hadn’t known this, we would have realized, because the moment the action commenced, so did their voiceover commentary, delivered directly into our ears.
“Hoth, probes, Jedi, Sith, Millennium Falcon, Chewbacca,” they said. “Wampa. Tauntauns. AT-ATs.”
They said more than that, of course, but I caught only a few words. Following the general plot was easy, but I appreciated the vocabulary lesson, even though I was sure I’d misheard most of the words. Did they say “tauntauns?” “Endor?” “Dagobah?” or “taunting?” “Indoor?” “Say goodbye?”
The boys also previewed every iconic line, every memorable scene. “This is famous!” they said before, “There is no try,” “I am your father,” and even “Nooooo!”
As an older person, I’d sometimes attempt to establish my familiarity with 1980s culture. “I’ve heard …,” I’d say. Or “Actually, I did ...”
Because I was there. I do how Yoda talks understand. I did know who was Luke’s father. But I stifled my impulse. My grandsons own the Star Wars legacy now. Never mind that it began before their birth century. Never mind that it and their own mother were in production at the same time (though not, I emphasize, in the same place). These boys are the current owners of the Star Wars phenomenon as
surely as they’re the builders of countless Star Wars LEGO sets.
Grandkids in 2024 should teach grandparents 1980s Star Wars legend and lingo, not the other way around. Furthermore, grandparents are forbidden to dampen their grandkids’ pleasure with harsh facts. They may not say, “The person who played Leia died in 2016.” Or “That Han Solo guy’s 81 years old now.”
They may not explain that the hulking ATATs were actually no bigger than standard coffee makers, or that according to movie gossip, the actors inside R2-D2 and C-3PO despised each other. They may not reveal that dozens of wintry scenes and ominous stormtroopers were in fact paintings made by the company Industrial Light & Magic, because creating snowscapes and hiring that many extras cost too much.
These boys will learn the facts soon enough. They probably know some of them already. But while grandparents may teach how to build a birdhouse, how to bait a hook, and how to make pancakes, they may not ruin a good saga by insisting on facts.
I didn’t want my grandmother to tell me Hayley Mills wasn’t twins, or that Patty Duke never had a lookalike cousin. I didn’t care to know that Lassie was a series of boys.
I accepted the truth eventually, of course, just as I now accept adult truths: That childhood, which seems endless to a child, dwindles into what amounts to a short clip before the main feature; that often, seemingly unremarkable incidents turn out to be major plot developments; and that no one ever regrets learning how to make change.
My personal adult truths include coming to understand that my father, who left my mother before I was two weeks old, was irredeemably selfish. As a child, I dismissed his absence with a “meh,” and refused to see that a father is more than just a backup mother.
Only when I watched, first, my husband, and in time, my two sons-in-law fathering their own children did I realize: I missed out. I missed a colossal, glittering, galaxysized parent.
My father would marry and have a child with another woman before leaving both of them. But as Yoda might say, in me, bitterness is not. The fathers in my life now are Jedi Knights. I’m grateful not to have wasted time mourning the Sith I got.
My grandsons know their share of worldly truths. They’ve been around the playground a few times. But they’ve protected their grandparents, much as their cousin does when she and I watch “Bob’s Burgers” on her computer: We both have the impulse to cover each other’s ears.
We can’t shield those we love from the Dark Side forever. The best we can do is work for the good and reveal the rest slowly, one Wampa at a time. We’ll be turning it all over to our youngers, and we hope they clean things up. “They’re quite clever, you know. For human beings.” (In your ear: This is famous!)
Margo Bartlett writes for the Worthington Spotlight and freelances for regional magazines and organizations.
Quietness
Recently, I have become much more aware of the noise around me. The TV is almost always on, even when no one is watching it. If it’s not on, a radio is likely playing. It’s difficult to get a clear station in the house, which means static and lots of commercials. Occasionally we play CDs (yes, old school). Once when our son was over and we sat down to eat a meal, he set up his phone to play some music. He said it was too quiet in the house. I didn’t mind the background music, he did keep it soft. However, I had not noticed the quiet. In fact, just his presence added resonance to the space.
Even in the car, the radio was always on as soon as the car was started. Of course, we don’t have any subscription service, so channel jumping is common because we never know what discordant song is coming on next. Volume gets adjusted almost as often because it’s usually too loud to allow for conversation. Or worse, the noise basically crowds out conversation.
We have significantly reduced our exposure to the news. The jarring sensationalism of current events is more corruptive than informative. Although being informed and aware of the news feels unhealthy.
I suppose watching TV in general can be considered noise, too. Lately though, we watch more movies and sports than anything else. Sometimes they are entertaining and sometimes they are also just noise. Even when the sound is muted, the visual can be sensory overload that feels like noise.
I did not realize how distracting all the noise was until I chose to turn it off. Turning off noise creates an environment
for sounds… sounds of dogs barking, sounds of nature, sounds of silence, sounds of tummies grumbling, sounds of laughter, sounds of creativity brewing, sounds of inner voices, sounds of memories.
How interesting that, after this observation, sound seems positive and noise seems negative. This is much more than semantics. And, I may have veered way off from the concept of quietness that began this train of thought. Or, did I, veer off track, that is?
Even with this shift in perspective, I seem to steer clear of real quiet. I think of real quiet as that state of being where things like meditation, self reflection, journaling, creative writing, painting, and other fun, creative endeavors happen. Sounds like a wonderful state to be in. Who wouldn’t want to go there and often? Yet, I sure let a lot of distractions keep me away from it.
What kind of distractions, you might ask. I could summarize them as “the have to’s.”
The household chores, the necessary errands, planning ahead for meals, the mindless games that keep my fingers busy so I don’t mutilate my cuticles, and being alert to the needs of family members. Even some of the books I read are distractions that take me into others’ worlds or at times, other worlds. It’s almost as though I am relaxing and playing vicariously through these stories. Where is my playtime? What is my joy?
I definitely fall into that category of people who put themselves last. I grew up with it (Mom was a people pleaser) and I’m finding it a challenging habit to break.
It almost seems like I’m ignoring or avoiding some part of me. Despite this avoidance, that part of me is clamoring
to be noticed. I resonated with a movie I recently saw in which the main character’s eight year old self became visible to her adult self. This was her inner child sharing wisdom that often gets lost or forgotten. Have I abandoned or suppressed my eight year old self? Is she part of the quiet I’ve been avoiding? Silly me. Maybe she could teach me to play.
From noise to quiet to playful, such a curious probe. This quote (from the last novel I read) summarizes the result: “She still felt adrift, but in the way of surrender rather than resistance.” Quiet has been calling me. While I haven’t been completely ignoring it, I was avoiding it and a part of me. Through this probe, surrendering to the quiet feels a lot less scary.
Gaetana Snyder is a creative writing participant at SourcePoint’s enrichment center.
Haikus
Pacing the room
Why are they so hard to find?
Looking for my words
CarlVon Patterson is a creative writing participant at SourcePoint’s enrichment center.
Volunteering here
Meeting people with a smile I count myself blessed
Janene “JJ” Jackson is a creative writing participant at SourcePoint’s enrichment center.
Fluid in the Balance
Hydration and nutrition recommendations for older adults
With summer temperatures on the rise and heat waves headlining the news, it’s an important time to focus on hydration. Dehydration reportedly occurs in up to a quarter or more of older adults and is a frequent cause of hospital admission. Most importantly, dehydration is a significant health risk, often intensified by conditions that can come with age, including chronic diseases and related medications, less total body water, reduced kidney function, and the diminished ability to perceive thirst.
Fluid intake directly influences hydration and nutrition, and for older adults the risk factors for poor fluid intake and malnutrition overlap. This short article explores these aspects, guided by current guidelines and recommendations for managing hydration and nutrition to support better health of older adults.
THE ROLE OF WATER AND SIGNS OF DEHYDRATION
Everybody needs water for essential functions like regulating body temperature, blood pressure maintenance, transporting nutrients, helping rid the body of wastes, and lubricating joints. Insufficient fluids can lead to dehydration, which can cause constipation, electrolyte imbalances, urinary tract infections, renal stones, kidney problems, and loss of balance. Serious dehydration requires immediate attention—see the signs and symptoms in the chart to the right.
THE
IMPACT OF NUTRITION ON HYDRATION
The relationship between nutrition and hydration is complex, as various nutrients can influence fluid retention and electrolyte balance. For example, a diet high in protein can increase renal load and fluid requirements, whereas sodium influences fluid retention. Fruits and vegetables—which are high in water content—can contribute significantly to hydration. These food sources are particularly important because they provide essential nutrients and fluids and may be easier for older adults to consume than drinking large volumes of liquid.
In older adults, there often are overlapping risk factors impacting adequate nutrition and fluids, which can increase the likelihood of malnutrition and dehydration. These overlapping risk factors are age-related and can include:
• Less muscle tissue and body water
• Chewing and swallowing problems
• Decreased functional abilities
• Decreased cognitive abilities
• Reduced social contact
• Limited offering of foods/beverages by caregivers
CURRENT GUIDELINES AND RECOMMENDATIONS
Current guidelines underscore the importance of monitoring fluid intake among older adults. The European Society for Clinical Nutrition and Metabolism (ESPEN) recommends a daily water intake of 2 liters (more than 8 cups) for older men and 1.6 liters (nearly 7 cups) for older women, from all sources, including food. The U.S. National Academies of Sciences, Engineering, and Medicine recommendations are even higher, 3.7 liters (more than 15 cups) for men and 2.7 liters (more than 11 cups) for women of daily water, from all sources.
Practical Ways to Increase Fluids in the Diet
Getting adequate fluids is especially important for older adults when temperatures climb during the summer and the risk of dehydration increases because of increased sweat loss of water. Next are some practical tips for helping older adults increase their fluids to stay hydrated.
Beverages
• Encourage regular fluid intake, including drinking fluids at each meal and between meals.
• Offer more water throughout the day and urge older adults not to wait until they’re thirsty to drink—that’s too late.
• Set a reminder on a phone or with a timer to help older adults remember to drink fluids.
• Provide a variety of cold beverage options like fruit-infused water, fruit juices, herbal teas.
• Offer an oral rehydration solution to help restore electrolyte balance and prevent dehydration.
Diet
• Serve hydrating foods like fresh fruits and vegetables, including those with high water content, such as cucumbers, lettuce, celery, tomatoes, oranges, strawberries, and watermelon.
• Monitor high sodium diets, which can promote dehydration and high blood pressure; consider reducing salt intake.
Education
• Educate older adults, caregivers, and health care providers about the signs of dehydration/severe dehydration and the importance of regularly providing fluids/monitoring intake to improve patient outcomes and prevent dehydration.
CONCLUSION
Hydration is a critical but often overlooked aspect of nutrition and health in older adults. By integrating hydration into diet planning, leveraging nutrient-rich and hydrating foods, and following established fluid intake guidelines, the risk of dehydration can be decreased. Ensuring older adults receive adequate hydration is a collaborative effort that requires awareness, education and proactive
management strategies. Maintaining hydration improves overall health and reduces risk for complications and can help enhance the quality of life for older adults.
Source: American Society on Aging. Read more at generations.asaging.org.
15 Tips to Become Computer Savvy
The obstacle to computer literacy among seniors has been the assumption that it is best suited for the younger population and that its sole purpose is to keep up with the 21st century.
This belief has caused older adults to be apathetic and sometimes even fearful of computer trends. In most cases, tech developers have not targeted the older population with their campaigns or ads but instead have mostly focused on young people.
If they want older people to benefit from the numerous advantages of computer literacy, they need to use a stronger incentive and motivation. Reports from the Pew Internet and American Project say that, in 2014, 11% of people aged 65 and older owned a smartphone.
More than half used email, and 70% used the Internet on a daily basis and a third of them used social media sites, such as LinkedIn and Facebook, a rise from 13% in 2009, showing that older generations are more tech-savvy than previously thought.
Importance of Technology and Being Computer Savvy
Two residents from Greenspring, which is a retirement community in northern Virginia, Bill Raymond and Richard Schmidt are avid users of technology. Bill views his iPad as the most fascinating device he has ever seen.
He can access the Internet from anywhere. Richard started out using Skype to connect to a relative in California and now he uses Skype regularly with relatives from Texas, New York, and Florida. These two older adults are able to enjoy the positive aspects of technology in their everyday lives. Let’s look at the benefits of being computer savvy.
Fulfillment and Independence
The Internet is a place where a lot of information, chances for social interaction, and entertainment are found. Based on a report by the American Association of Retired Persons (AARP) seniors who keep abreast with the Internet regularly can produce a positive impact in areas of their lives, such as:
• Being personally fulfilled.
• Preserving their health.
• Staying socially connected.
• Capability to function.
• Getting caregivers to support them.
A good illustration of personal fulfillment can be seen in how technology has revolutionized the workplace. In 2012, there were 6.7 million seniors aged 65 years and above who were still working and the number is expected to rise to 11.1 million by 2018, according to the United States Census Bureau.
For seniors who are still working, they can be able to deliver on their duties while working from home thanks to technology. This relieves them from the drag of daily commute and allows them to keep supporting themselves financially through their jobs.
Mental and Physical Stimulation
Video and computer games are common among the youth but did you know they can benefit seniors, too? Scientists from Poland found that all their subjects—whose age groups were between 65 and 75 years—were able to expand their attention, improve their memory, and increase their sequencing abilities after completing a series of video games.
Virtual recreational programs are another feature of technology which teaches you how to dance or do yoga or aerobics, all of which are beneficial to your physical well-being.
Connecting Socially
Feeling isolated is common among seniors because many live alone due to their children moving away, friends living great distances, and, unfortunately, sometimes losing loved ones.
The good news is that connecting with your loved ones on email or social media platforms is that much easier thanks to technology. All you need is a phone or a computer that has a camera, an Internet connection, and you are good to go.
Interacting with others makes you feel happier and less alone. Isolation can lead to depression.
According to a report by researchers from Michigan State University; seniors who occasionally spent time on the Internet drastically reduced their chances of suffering from depression.
A literature review conducted in 2012 by Perkins and LaMartin analyzed the Internet as a source of social support for caregivers who were aging and facing mental and physical challenges that come with aging.
The authors identified several advantages that Internet communication had over traditional support groups. This included not having to worry about transportion and time and reaching a broader audience of helpful members.
Goods Delivered to Your Doorstep
Mobility is an issue for some seniors who are disabled, suffer from chronic pain, Alzheimer’s disease, and dementia. With a computer and Internet connection, buying your groceries and shopping for all your needs is only a click away.
Chances are you will find cheaper deals. Additionally, you will find that most companies will deliver the goods to your doorstep.
Applications that Improve Your Daily Life
Various applications can be helpful to seniors for tracking your diet, counting the number of calories you burn while walking, and even reminding you to do activities, such as taking your medicine or walking the dog.
Tips to Become Computer Savvy
Following are some tips to become computer savvy.
1. Conquer Your Fear. Fear holds us back from living our best lives. While exploring a new thing can be intimidating and scary, you know that you will get better with time. You have not come this far in your life by being timid, but by being brave.
Look back at all those things that you were once afraid of that you now enjoy, maybe it was making a speech or dancing, and see how you conquered that! This, too, will be fun.
2. Have A Positive, Open Attitude. It is true that your attitude determines your altitude. Have an open attitude towards learning about computers and the Internet.
Your friends and colleagues have probably said some negative things about it and therefore held some strong opinions against it, but now is the time to let that go and find out on your own. You may like the experience a lot and even find it exciting.
3. Reach Out. Do not be afraid to reach out and ask for help when you make the choice to learn about technology. Most young people are really good at this and will be more than willing to help.
This could also be a great time to spend time and bond with your child or grandchild. If you are an older person who is still working, you could request your younger colleagues or someone from the
IT department to spend some of their breaks teaching you.
4. Google. In some cases, you may not have someone physically there to assist you; not to worry, Google is your friend. Once you are connected to the Internet, you can use Google to find out anything you need to know.
If you search ‘how to use Microsoft word,’ Google will provide you with countless detailed results to pick from. Follow the instructions that are simplest to you.
5. Basic Settings Should Suit Your Needs. Making simpler alterations to suit your needs, such as larger text size and louder sounds, will improve your experience.
6. Write Down Your Passwords. As you get older you may experience some level of forgetfulness, which is quite normal. It is therefore advisable to have a backup plan. Write down your passwords in your journal so that in the event you log out and forget, you can always get them in hard copy.
7. Take Your Time. Take your time as you explore this new topic and take short breaks when you feel exhausted. Don’t be too hard on yourself. Be patient and know that you cannot learn everything in a day. After learning a new skill, take time to practice it repeatedly so that you really understand it.
8. Battery. Only charge your computer, tablet, or phone when the battery is running low on charge. Charging your device all day can reduce the battery life.
9. Stay Connected. It is okay to switch off your computer when you are not using it; you can switch it on every now and then to see if you have any new messages for example once or twice a day.
However, with your phone, you do not need to switch it off since that can prevent people from reaching you in real time.
10. Personal Information. If you are making an online transaction or storing bank details, it is important to speak to your bank and understand the precautions you need to take. However, your information is safe in such situations.
11. Always Opt for Touch Screens. Research shows that seniors get on better with a tablet that has a touchscreen than a traditional computer, so given a choice always choose a tablet or a smartphone.
12. Search History. If you share your tablet or computer with someone, say a spouse or your grandchildren, who want to play games but you want to keep your activities private, always delete your search history when you are done.
See SAVVY on page 28.
Savvy
From page 27
13. Most Things are Free. While in the real world most things are not free, on the Internet they are. According to a BBC article, an application for counting your calories or playing your favorite puzzle will not cost you a thing. However, be sure to check first.
14. Read Reviews Before Buying Items Online. If you want to buy a particular product or use a certain service, such as booking a hotel online, online reviews are very helpful. Most companies will
not be honest about their shortcomings on their website, but a reviewer will be.
15. Virus/Malware Scanning. Invest in a good antivirus software; this is a great way to keep your information protected. The good news is that most computers nowadays come with built-in virus and malware applications and the scanner is quite user-friendly.
Source: Aging.com.
When Cancer Spreads
A cancer diagnosis can be scary. Some cancers can be cured if caught early. Treatments like surgery, radiation, and chemotherapy can destroy many early-stage cancers. But cancer can be difficult to treat when caught later on, after it spreads.
Cancer cells are sneaky and stubborn. They are hard to stop from growing and spreading. Cancer cells can also break away from their original location and settle in other parts of the body.
When this happens, it’s called metastatic cancer, or metastasis. This is sometimes called stage 4 or stage IV cancer. When cancer migrates to other organs, it can disrupt their function and cause life-threatening problems.
blood vessels and travel to other sites. At this point, escaping cells are usually destroyed by the body’s immune system.
But sometimes our own body helps hide or protect the tumor cells. If any cells survive, they can take root in a new location. The cells can form a growing clump that prompts new blood vessels to grow. This blood supply then helps the metastatic tumor to thrive.
Cancer cells have to undergo many changes to survive in a new part of the body. They keep some features of the original tumor cells.
Metastatic cancer is serious and hard to treat. In fact, most cancer-related deaths (about 90%) are caused by metastatic cancer and not the original tumor, called the primary tumor.
Researchers have been working to better understand how metastasis occurs so they can find new ways to prevent or treat it. Thanks to medical advances, some people can live for many years with metastatic cancer when it is well-controlled.
Adapting to New Locations
Cancer cells can spread to almost any part of the body. The liver, lung, and bones are the most common places. Different types of cancer tend to spread to certain locations. For instance, pancreatic and colon cancer commonly spread to the liver. Breast cancer and a type of skin cancer called melanoma can spread to the brain.
Metastatic cancer is considered to be the same type of cancer as the original tumor, even though it has moved to a new place.
“It can sometimes be confusing. Breast cancer that spreads to bone is still considered to be breast cancer and not bone cancer,” says Dr. Rosandra Kaplan, a physician and cancer researcher at NIH. “So a patient with cancer may have bone pain or feel a lump somewhere else. But it doesn’t mean there’s a new primary cancer. It’s most often the original cancer. But it has figured out how to escape and grow in a new place.”
Researchers have been scrutinizing how cancer cells do this. Once cells break away from the original tumor, they can squeeze into
“But we are learning that as cancers become metastatic, they become very different from the primary tumors they started off as,” explains Dr. Karuna Ganesh, a physician scientist at Memorial Sloan Kettering Cancer Center. “Once these cancers spread, they become really hard to treat.”
The treatments used to shrink the original tumor become much less effective in the cancer that spreads. Ganesh and colleagues have been studying the complex changes that occur when cancer cells adapt to new environments. They’ve found that the invading tumor cells can easily turn different genes off and on. This helps them adapt to new places and resist treatment.
“We’ve found that there’s a crosstalk between the tumor cells and the surrounding cells. The cancer cells can reprogram the surrounding cells to support them,” Ganesh says. “By understanding this crosstalk, we can manipulate those interactions to better control the cancer cells.”
Revving Up Defenses
In recent decades, scientists have uncovered new ways to use the body’s own immune system to fight cancer. This is called immunotherapy. One type, called immune checkpoint inhibitors, is now widely used. It can extend the lives of many patients with metastatic cancer.
“Tumor cells are good at hiding from the immune system. They do this by displaying proteins that send the signal: ‘Do not attack me,’” explains Dr. Christine Nadeau, an NIH expert on metastasis. “Immune checkpoint inhibitor drugs block those protein signals.” This “unmasks” the cancer cells so immune cells can destroy them.
Immune checkpoint inhibitors can treat patients who have metastatic melanoma and some types of kidney, lung, head, and neck cancers. Although these drugs can be effective, they don’t work for everyone. And they can have harsh side effects. Researchers are developing artificial intelligence tools to help doctors identify who will most likely benefit from these drugs. That way, patients who won’t be helped can receive different treatments.
Another type of immunotherapy is called cell-based therapy. It essentially uses a person’s own immune cells as drugs. “Cell therapies involve removing some of the patient’s immune cells and then altering them so they can work even better against their cancer,” Kaplan says. The enhanced immune cells can be grown in large batches and injected back into the patient’s bloodstream.
One type of cell therapy, called CAR T-cell therapy, has been used for years to treat some blood cancers, like leukemia. In early 2024, the U.S. Food and Drug Administration approved the first cell-based therapy for treating a solid tumor. It’s used to treat metastatic melanoma. Recent clinical trials at NIH have used other types of cell therapy to treat people who have metastatic cancer of the colon or breast.
“Cell therapy may become a real game-changer for many patients with metastatic cancer,” Kaplan says. She is now leading a first-inhuman clinical trial to see if another type of immune cell therapy, called GEMys, can keep cancer from spreading.
Coping With Metastatic Cancer
“A diagnosis of metastatic cancer can be overwhelming,” Nadeau says. “But treatment options continue to improve. There are reasons to be hopeful.”
The goal of treating metastatic cancer is usually to stop or control its growth to extend the person’s lifespan. Other treatments are designed to relieve symptoms and improve quality of life. This type of treatment is called palliative care. It can be given at any point during cancer treatment. Learn more about palliative care.
“Joining advocacy or support groups for your particular cancer can also help,” Nadeau adds. “These groups include people who have been through similar treatments. They understand the challenges.”
Source: News in Health, a monthly newsletter from the National Institutes of Health, part of the U.S. Department of Health and Human Services. Read more at newsinhealth.nih.gov.
Recognizing Metastatic Cancers
Symptoms often depend on the size and location of metastatic tumors. Common signs include:
• Pain.
• Fatigue.
• Fractures, when cancer has spread to bone.
• Headache, seizures, or dizziness, when cancer has spread to the brain.
• Shortness of breath, when cancer has spread to the lung.
• Jaundice (yellowish skin or eyes) or swelling in the belly, when cancer has spread to the liver.
Sudoku Solutions
Honor Our Veterans at the 15th Annual
VETERANS DAY CEREMONY
Monday, Nov. 11, 2024
Delaware County Fairgrounds Agriculture Center 236 Pennsylvania Ave., Delaware Ceremony begins at 8:30 a.m.
Presented by the Delaware County Veterans Association
Presentation on the Battle of 73 Easting Veteran of the Year and Friend of the Veterans Awards
Breakfast is free for veterans plus one guest.
Seating is limited and reservations are required. Register online at MySourcePoint.org/veterans by Nov. 1.
Questions? Contact Mary Homan, SourcePoint’s community events specialist, at 740-203-2357 or mary.homan@MySourcePoint.org.
PROUDLY
