My Communicator | Spring 2024

Delaware County lacks affordable, accessible housing options for many older adults

CAREGIVING

Grandparents as Caregivers

Grandparents often play an important role in the lives of their grandchildren, but in many American families, grandparents also have taken on the significant responsibility of primary caregiver for their grandchildren. The impacts of parental substance abuse and the loss of a parent from opioid overdose, challenges encountered during the COVID pandemic by grandparents acting as primary caregivers for grandchildren, as well as the complex financial and legal system grandparent caregivers must navigate, have drawn national attention to this issue.

To better understand the needs of grandparent caregivers and the nature of their challenges, researchers at the University of Pittsburgh National Center on Family Support (NCFS) performed a detailed analysis of the changing demographics of grandparents living with grandchildren, utilizing data from the 2009–2021 U.S. Census American Community Survey (ACS).

See GRANDPARENTS on page 6.

WHAT ELSE IS INSIDE?

Downsizing Done Right

Exercises for Your Bones

Local Scam Alert

Preventing Malnutrition

Improve Energy Levels

Creative Writing

The Benefits of Pets ...and more!

SourcePoint is a nonprofit 501(c)(3) organization that provides professional expertise, services, and programs for Delaware County adults who want to thrive after 55, as well as family caregivers. Services and programs are supported by the local senior services levy, private and corporate donations, grants, and the Central Ohio Area Agency on Aging.

2024 Board of Directors

President: Alice Frazier, MD, Delaware

Vice President: Pamela Foster, Orange Township

Secretary: Liz Gitter, MSSW, Delaware

Treasurer: Dennis Mowrey, Delaware

Randy Bournique, Delaware

Bill Brown, Delaware

Adrienne Corbett, Delaware

Ron Fantozzi, Columbus

Beth Fligner, JD, Dublin

Anna Horstman, MD, Delaware

Wren Kruse, JD, New Albany

Joann Richards, RN, PhD, Liberty Township

Gretchen Roberts, MSN, RN, NE-BC, Powell

Jane Taylor, Dublin

Cheri Thompson, Delaware

Michael Tucker, JD, Delaware

Roger Van Sickle, Delaware

Jodie Wegmiller, BSN, MBA, Delaware

The board typically meets the last Wednesday at noon for eight months out of the year. Members of the public who wish to attend may call the chief executive officer at 740-363-6677.

My Communicator is published quarterly and is made possible through advertisers, donors, and volunteers. About 5,000 copies of each edition are printed and distributed throughout Delaware County. My Communicator is available for pickup at SourcePoint and 50 other locations, such as libraries, senior living communities, health care facilities, and other nonprofit organizations. To find a nearby pick-up site, contact SourcePoint at 740-363-6677. Read My Communicator online at

To advertise or submit content for consideration, contact Alison Yeager, director of communications and development, at alison@MySourcePoint.org.

The appearance of advertising does not represent an endorsement by SourcePoint. We reserve the right to refuse any advertising that conflicts with our mission.

Fundraising Campaign for Meals on Wheels

SourcePoint launched its annual fundraising campaign for Meals on Wheels March 1. Each year, the nonprofit delivers nearly 300,000 meals to older adults in Delaware County. To support the program—with rising food and supply costs and an increased demand for home-delivered meals—SourcePoint seeks donations year-round. Each March, SourcePoint aligns with Meals on Wheels America’s national campaign to not only raise funds, but also advocate for the importance of providing nutritious meals and combatting social isolation.

The fundraising campaign focuses on the cost to produce one meal for one person: $9.70, SourcePoint’s average cost as of yearend 2023. SourcePoint annually serves more than 1,500 adults aged 55 years and older. The program provides vital nutrition to older adults, with a variety of menu choices, including lowsodium, carb-controlled, vegetarian, and mechanically altered meals. In addition, the daily delivery of meals by SourcePoint’s volunteers provides a well-being check.

Advocacy efforts include inviting local government and business leaders to participate for a day in SourcePoint’s Meals on Wheels program. This “Community Champion” volunteer opportunity highlights the fact that far “more than just a meal” is delivered. Several volunteers signed up, including Ohio Representative Brian Lorenz, Sheriff Jeff Balzer, County Prosecutor Melissa Schiffel, Genoa and Orange township trustees, and team members from partnering organizations like the Delaware Public Health District, Delaware Speech and Hearing Center, Mobility City, and People In Need.

SourcePoint’s March for Meals campaign is sponsored by longtime health and wellness partner, OhioHealth.

To learn more about SourcePoint’s nutrition program, go to MySourcePoint.org/nutrition. You can also follow SourcePoint on Facebook and Instagram to learn more about Meals on Wheels, those we serve, and ways to support the program, including donating to SourcePoint.

SourcePoint’s volunteer orientation includes a presentation, tour, and the chance to sign up for various areas,

TRANSITIONS IN

Downsizing Done Right

“We’d like to downsize, but we can’t find a smaller home that will hold all of our furniture and stuff.”

I heard this statement from a client when I first became a real estate agent—in fact, during the very first open house I hosted. At first, I thought they must be joking, but instead they were struggling with a conundrum that so many of my older clients face. Downsizing to a smaller home may seem easy, until it comes to dealing with all of the “stuff.”

Another sentiment I often hear as a Realtor is this: “I’m never moving out. I’m going to die in this house.” After years of working with older clients, this statement gives me pause. Aging in place and staying in your home is wonderful, and it is achievable with some pre-planning, resources, and good support, such as the services offered by SourcePoint. But for those who prefer to avoid the hassles of preparing for it in midlife, remaining at home can cause major difficulty later and become quite costly, especially if professionals are brought in to assist with the sale and removal of belongings.

I’ve worked with so many clients who avoided the entire idea of downsizing until late in life, and I can tell you the results can be devastating. Sometimes it’s declining health or mobility that makes people realize that the house and

belongings are becoming too difficult to manage. In other cases, I’ve worked with clients where caregiving has taken its toll. One gentleman I assisted had been maintaining the 4-bedroom, 2-story house alone while caring for his wife in the early stages of dementia, and when her dementia unfortunately began to progress, his own mobility and physical health suffered— and only then did he confront the idea of downsizing.

And as we enter the third phase, we should begin the process of downsizing— or, perhaps we should call it “right-sizing.”

That doesn’t necessarily mean that we move to a smaller home, or even change homes at all! But my experience has shown me that preparing for the later phase of life in a planful, open-minded way can help us age with more ease in the home of our choosing, wherever that may be.

Selling a home can be stressful. Moving is exhausting. And sorting through a lifetime’s collection of possessions can take both a physical and emotional toll. These realities are even harsher when done on a short time frame and in circumstances of illness or advanced age. And for that reason it’s so important we begin having the conversation about downsizing sooner in life, rather than later.

In America, we tend to view downsizing as a life event. But it isn’t an event—it’s a process. Working as a Realtor has led me to see life in three phases. In the first phase, we accumulate necessities. In the second, we tend to upgrade and collect.

Take a class on the importance of downsizing and the following month, put those skills to good use in our Take-Back Drive-Thru. Read more details on the back page.

If you would like to learn more about how, why, and when to downsize, join me Thursday, May 16 for my “Downsizing Done Right” class at SourcePoint. We’ll talk more about the financial and emotional costs of downsizing too late, and resources and strategies that can help you plan for the downsizing phase of life.

Stephanie Steinbeck is a Realtor® with RE/ MAX Revealty who focuses on assisting buyers and sellers throughout Delaware County and the greater central Ohio area.

Osteoporosis in Men

Osteoporosis is a condition that weakens bones. It’s often thought of as a disease that affects women since it’s more common in women than men. But men can also develop osteoporosis, especially when they reach age 65 and older.

Osteoporosis is a “silent” disease. It often has no symptoms until it is so severe that you break a bone. It is one of the major causes of bone fractures in older men. These fractures most often arise in bones of the hip, spine, and wrist, but can affect any bone.

Exercises for Your Bones

If you have low bone density (a condition sometimes called osteopenia), osteoporosis, or other physical limitations, talk to a health care provider before starting an exercise program. They can help you choose types of physical activity that are safe for you and good for your bone health.

A combination of these types of exercise is best for building and maintaining healthy bones and preventing falls and fractures: Weight-bearing exercises. These exercises produce a force on bones that makes them work harder. Examples are:

• Brisk walking (3 to 4 miles per hour).

• Jogging or running.

• Tennis, badminton, ping pong, pickleball, and other racket sports.

• Climbing stairs.

• Dancing.

A fracture after age 50 is an important signal that a person may have osteoporosis. Unfortunately, men are less likely than women to be evaluated for osteoporosis after a fracture. Men also are less likely to get osteoporosis treatment. But treatment strategies are the same for both men and women. These include medications and lifestyle changes.

Men and women have similar risk factors for osteoporosis. People who have chronic diseases like diabetes or rheumatoid arthritis are at increased risk. So are those who smoke or drink too much alcohol.

You can take steps to prevent osteoporosis. Weight-bearing exercise is a great way to strengthen bones, especially if you start at a young age. Exercise can also help prevent falls that lead to fractures. Eating a well-balanced diet rich in calcium and vitamin D can help, too.

Source: National Institutes of Health. Read more at newsinhealth. nih.gov.

Resistance training exercises (weight lifting), which add resistance to movement to make muscles work harder and become stronger. These exercises put stress on bones, so they can make bones stronger as well. Strength-training exercises can involve:

• Weight machines.

• Free weights.

• Resistance bands.

• Use of your own body weight (such as pushups or pullups). Balance training, which is especially important for older adults. It can improve balance and help prevent falls. Examples are:

• Walking on an unstable surface (e.g., a foam mat or wobble board).

• Tai chi.

• Walking backwards.

• Step-ups.

• Lunges.

• Shifting your body weight backward and forward while standing with both feet together or on one foot.

Source: National Institute of Arthritis and Musculoskeletal and Skin Diseases, a division of the National Institutes of Health.

Grandparents

From page 1

The Shifting Demographics of Grandparent Caregivers Nationally, as of 2021, approximately 6.7 million grandparents live in a household with their grandchildren. Of those, 2.1 million are primary caregivers for their grandchildren and 4.6 million live with their grandchildren but do not have primary responsibility for their care. While these general population statistics have become well known, more granular detail and sub-population demographics are necessary to target policies and programs to meet the unique needs of grandparent caregivers.

The new University of Pittsburgh (Pitt) report, “National Rehabilitation Research and Training Center on Family Support Caregiver Profile: A Closer Look at Grandparents Caring for Grandchildren,” found that the number of grandparents living with grandchildren held relatively steady over the past 12 years, but major changes have occurred in the distribution of grandparents who are responsible for care of their grandchildren and grandparents who live with grandchildren but are not responsible for care.

According to ACS data, the number of grandparents in the United States living with grandchildren but not providing primary childcare has jumped over the last decade, by 587,000, or nearly 15%. The number of grandparents providing care to grandchildren with a parent present in the household has dropped by 521,000 or 29%, and the number of grandparents providing care to grandchildren without a parent present has dropped by 106,000 or 11%.

‘AS OF 2021, APPROXIMATELY 6.7 MILLION GRANDPARENTS LIVE IN A HOUSEHOLD WITH THEIR GRANDCHILDREN.’

Though the population of grandparents acting as primary caregivers to their grandchildren is shrinking in size overall (from 2.7 to 2.1 million between 2009 and 2021), the remaining grandparent caregivers are older. The number of younger grandparent caregivers (those between ages 30 and 59) is on the decline, while the number of older grandparent caregivers (ages 60 and older) is increasing.

be in a longer term caregiving relationship, defined as being a primary caregiver for a year or more. Despite the likelihood of higher caregiving demands on grandparent caregivers without a parent present, this population also is more likely to have a disability than the cohort with parent present in the household.

With the U.S. population aging and the number of births among young teens and younger adults declining, this demographic shift is not entirely surprising, but the magnitude of the change is stark. Between 2009 and 2021, the number of grandparents ages 60 and older living with grandchildren increased by:

• 40.6% among non-caregiver grandparents (from 2.1 to 2.9 million),

• 19.7% among grandparent caregivers in a household with a parent present (from approximately 479,000 to 573,700), and

• 20.6% among grandparent caregivers in a household without a parent present (from approximately 399,000 to 481,200).

The new report also sheds light on the challenges faced by grandparents caring for grandchildren without a parent present in the household, who have emerged as a particularly vulnerable group. Compared to grandparents caring for grandchildren with a parent present, those without a parent present are more likely to live below the poverty line, less likely to be employed, and have a lower level of educational attainment.

Additionally, grandparent caregivers without a parent present are more likely to be older than age 60 and more likely to

‘APPROXIMATELY 1 IN 4 GRANDPARENTS LIVING WITH GRANDCHILDREN, REGARDLESS OF CAREGIVING RESPONSIBILITIES, HAVE A DISABILITY.’

Researchers note that the increase in the proportion of grandparents living with and not responsible for grandchildren could indicate increasing strain among “sandwich generation” caregivers, who provide support to an aging parent with disabilities while raising a child.

Nationally, approximately 1 in 4 grandparents living with grandchildren, regardless of caregiving responsibilities, have a disability. Among grandparents living with grandchildren who are not responsible for childcare, 18% report an ambulatory disability (related to walking or climbing stairs), 12% report an independent living disability (related to difficulties performing activities such as going to the doctor’s office or grocery shopping alone), and nearly 7% report a self-care disability (related to bathing or dressing).

Sandwich-generation caregivers often face greater financial and emotional strain compared to caregivers who support an older adult but are not raising a child. With the number of grandparents cohabitating in households

with grandchildren on the rise, coupled with the prevalence of disability among this population, it is paramount that we look at policies to support caregiving populations across the lifespan.

National Efforts to Support

Grandparent and Family Caregivers

Researchers note that the new report highlights the need to move forward with many of the recommendations proposed in the 2022 National Strategy to Support Family Caregivers, a series of recommendations jointly developed and released by the Advisory Council to Support Grandparents

Raising Grandchildren (SGRG) and the Recognize, Assist, Include, Support, and Engage (RAISE) Act Family Caregiving Advisory Council. The SGRG Advisory Council report highlights the needs and challenges faced by grandparents who are primarily responsible for raising a child, such as securing healthcare, legal services, employment, financial assistance, and adequate mental health support.

Future Directions

The data in the SGRG Advisory Council report and our NCFS analysis emphasize the importance of moving forward with the RAISE and SGRG Council recommendations and strategies to provide employment, financial support and other key supports to this population, such as:

• Access to respite care.

• Availability of legal services to assist with custody issues.

• Enhancing workplace protections and flexibility for employed caregivers.

• Improving the availability and competency of mental health supports for children and caregivers.

• Reducing the administrative and financial burden on grandparent caregivers applying for public assistance programs.

• Targeting supports for vulnerable sub-populations, such as older grandparents caring for grandchildren without a parent present in the household.

The Pitt NCFS report on grandparent caregivers is part of a series of briefs constructing detailed demographic profiles of different types of caregivers, highlighting current knowledge and key gaps. The reports are intended to inform current and future policymaking, resource allocation and program development to support the unique needs of specific subpopulations of caregivers.

To read the full research report or learn more about the work of the National Rehabilitation Research and Training Center on Family Support at the University of Pittsburgh, please visit Pitt NCFS online at caregiving.pitt.edu or contact us by email at caregiving@pitt.edu.

Source: American Society on Aging. Read more at generations.asaging.org.

Caregiver Groups

Groups meet at locations throughout Delaware County. They foster supportive conversations, allow you to share experiences, meet other caregivers, and ask questions.

Caregiver Conversations, led by a professional. Caregivers from the Heart, a peer-led group. Caregiver Circle, a private Facebook group. Plus one-on-one discussions with a professional.

MySourcePoint.org

Grief Support

When one journey ends, another begins. SourcePoint provides wraparound services for you throughout your entire caregiving journey, including dynamic support groups and a six-week book club course.

Housing

From page 1

When it comes to the health of its residents, Delaware County has been the healthiest county in Ohio for nine straight years.

But when it comes to having a healthy vacancy rate for available, unoccupied housing, Delaware County tells a different story.

“A healthy vacancy rate is 7 to 9%, and in the City of Delaware, we are at less than 1%,” said Kelsey Fox, director of community navigation for the United Way of Delaware County and head of the steering committee for the Delaware County Housing Alliance. “The rate varies across municipalities in the county, but none is within the healthy range.”

“What we are seeing with older adults particularly is the affordable housing options that currently exist—including some of the subsidized housing available—have long waiting lists,” said Fara Waugh, CEO of SourcePoint. “Those on the lower-income spectrum have a long wait before they can get into one of these. Another issue is we have older adults in homes where the properties are large and require a lot of upkeep, or they’re out in the county where they may not have transportation available.”

That translates to a huge challenge when it comes to finding accessible and affordable housing for many in Delaware County, including the county’s older adult population. Older adults ages 65 to 74 are the fastest-growing age group in Delaware County, going from 5.3% of the population in 2010 to 8.6% in 2020, according to a Delaware County Housing Strategy report. As the population grows, so does the housing challenge.

The 2023 Housing Strategy report was commissioned by the Delaware County Housing Alliance to “help decision makers, stakeholders, and community members develop a meaningful sense of housing markets, an understanding of key housing issues, and identification of strategies to address the county’s housing needs, particularly for the low- and moderate-income households.”

According to Area Agencies on Aging (AAA), the top five housing challenges for older adults are a lack of affordable housing, a waitlist for subsidized housing or housing vouchers, increasing rent, a lack of accessible housing, and increased homelessness. Delaware County mirrors much of what AAA cites.

“Central Ohio has been growing at a rapid speed these past few decades and development is not keeping up,” said Michele Boni, who serves as lead for the Housing Alliance’s zoning group.

Rapid growth is one of five major themes cited in the Housing Strategy report; the others, all of which potentially impact older adults, are disproportionate access to housing, limited rental housing stock, lack of affordable housing, and restrictive zoning.

Waugh said that while SourcePoint isn’t in the housing business, its primary mission is to help Delaware County’s older adults age in place. Adequate housing is a component of that. Waugh said SourcePoint’s board of directors is considering what role the organization will take in the future to help expand the availability of affordable housing for older adults. In the meantime, SourcePoint will continue to offer aging-in-place home modifications—grab bars and handrails, wider doorways, removal of tripping hazards, to name a few—as part of its services.

“We’re looking at expanding those options,” Waugh said. “There is a lot of piecemealing to home modification and we anticipate increased requests for that assistance and are equipping ourselves financially. That becomes part of the solution along with building more housing.”

Waugh said many of Delaware County’s older adults have family here or other reasons to want to stay.

“As a community, we don’t want to lose the gifts that they contribute to our society,” she said. “We need a variety of housing types to keep that vibrancy in our community.”

That variety Waugh mentions includes housing that older adults —particularly those on a fixed income—can afford. In Delaware County, according to the Housing Strategy report, there are currently 23 income-restricted communities composed of 1,119 total units. Those represent approximately 8% of the total rental market.

By having rent and housing costs largely dictated by the pool of potential tenants and buyers, older adults may be left out of the equation while developers and landlords find others who can afford to pay higher housing costs. Older adults may not be able to afford Delaware County’s median sale price for a home ($440,000 in the first part of 2022, according to the Housing Strategy report) or the $1,000-plus monthly rent for a modest apartment, but someone else will.

The Delaware County Housing Alliance is working to address the issue. Fox said the larger group meets quarterly, with smaller committee meetings happening between the quarterly sessions to discuss goals, strategies, and outcomes in greater detail. It’s a challenge that can’t and won’t be solved overnight, but the ongoing discussion is essential as the county population grows, and one of the four countywide strategy recommendations in the Housing Strategy report is to “expand housing options for the growing senior population.”

The Housing Strategy report shows the county’s population is expected to rise to more than 269,000 people by 2040. Meeting that growth will require approximately 1,170 units of housing to be built each year until then.

“We need those units to be at all income levels,” Fox said. “A lot of families are also interested in intergenerational living right now; not necessarily having a mother-in-law suite but an accessory dwelling unit. But there has been restrictive zoning for something like that.”

The zoning challenges, Boni said, often stem from the “not in my back yard” (NIMBY) mindset that is common when it comes to community development.

“Our committee was meeting every other month, working to identify talking points to help change housing flexibility,” Boni said. “Zoning is the first issue; what are those starting points when it comes to conversations with our elected officials? We want to be able to give officials some smart growth strategies and get buy-in from them.”

“Those talking points are developed in conjunction with our communications committee so we can speak to Chambers of Commerce, Rotary Clubs, and City Councils and make sure folks understand what we’re working toward and educate them on buzzwords like attainable and affordable,” Fox said. “And we have to keep transportation in mind, so we’re working with the Delaware Transit Authority to make sure people have access to the things they need.”

Waugh said SourcePoint has supported the Housing Alliance in the ongoing effort to address the housing challenge, adding that the Alliance has been successful in bringing other outside parties like legislators and local Realtors into the conversation.

“We’ve supported every effort for developing senior housing, including Franklin House behind the Kroger Marketplace in Lewis Center and Arthur Place on the west side of Delaware,” Waugh said. “The Housing Alliance and SourcePoint continue to look at this in a smart way to ensure that we don’t put these living quarters in areas where residents don’t have the services they need.”

Fox said creating more “yes in my back yard” mindsets can come through community education or from people having a more personal connection to a housing challenge.

“People understand the situation more when they see it firsthand with someone they know,” Fox said.

Fox said one new development that has generated some excitement is being planned for the former Salvation Army camp site at Greenwood Lake, off U.S. 42 on the east side of Delaware. She said the development will include attainable housing offered at a sliding scale that will target those who fall within 30 to 50% of the median income.

Ultimately, solving the county’s housing challenge means having numerous entities at the table and spreading the message throughout the community.

Waugh said SourcePoint also continues to look at more short-term solutions, such as expanding in-home care services and Meals on Wheels to help more older adults age in place.

“This is a pressing need that is ongoing. We are aware of that, and the public can continue to count on SourcePoint working to address this need with our community partners as we have addressed other needs,” Waugh said. “People can contact SourcePoint for information on how to address their current situation as they await a potential solution to new housing. And if we can’t assist, we can point people in the right direction.”

The Delaware County Housing Strategy report contains numerous recommendations and action steps, including those that pertain specifically to older adults and senior housing. For more information or to learn more about the work of the Delaware County Housing Alliance, visit delcohousing4all.org.

Source: Jeff Robinson is the feature writer for My Communicator.

HEALTH & WELLNESS

Ask for a Cognitive Evaluation

Are you interested in having your cognition assessed? You are not alone—

AARP found that over half of U.S. adults have indicated wanting a baseline cognitive screening, but many have never requested one. Below are some resources to help you get started on requesting a cognitive screening at your Annual Wellness Visit.

What is an Annual Wellness Visit?

The Annual Wellness Visit is a yearly visit with your primary care provider (PCP) that is covered if you have Medicare Part B. You qualify for an Annual Wellness Visit if you have had Medicare Part B for over 12 months and have not received an Annual Wellness Visit within the last year.

Unsure if you qualify for Medicare?

The Centers for Medicare and Medicaid Services (CMS) website (cms.gov) is a great tool that can help you understand the qualification requirements.

What is a cognitive assessment?

Our brains perform different functions like thinking, remembering, learning, communicating, and making decisions. Collectively, these functions are known as ‘cognition.’ Cognitive evaluations are a way for health care professionals to measure your brain’s functioning and cognition to address any issues that you may be experiencing.

The good news is that some cognitive evaluations take only a few minutes and have no risks associated with them.

How do I know if I should request a cognitive evaluation?

If any of the following applies to you, consider asking for a cognitive evaluation at your visit:

• You are interested in having a

baseline evaluation.

• You live alone.

• You or your loved ones are concerned about any changes in your memory or are thinking about your cognitive symptoms.

• You notice daily tasks start to feel challenging.

• You notice disruptions in your daily routine.

• You take several medications every day.

• You currently smoke or consider yourself a former smoker.

• You have a history of depression.

• You have a history of traumatic brain injuries.

• You or your family have a history of stroke or other cardiovascular issues. (e.g., high blood pressure)

• You have untreated hearing loss.

• You notice changes in your vision.

• You have a family history of dementia.

For a more extensive list, visit CDC.gov

Benefits of cognitive evaluation

It may identify treatable health issues that are influencing your cognition. There are health issues that can influence your cognition. If these are adequately treated, it may result in a reversal of these changes.

Examples include depression, vitamin B12 deficiency, and medication interactions

It allows for a baseline evaluation. A baseline cognitive evaluation is a way to measure how your cognitive functioning is now so that you can objectively see if there are changes in the future.

The potential for early diagnosis allows for planning. While a cognitive evaluation cannot diagnose someone with dementia,

it can help providers recognize if a referral to a specialist is needed. Proper referral may lead to early diagnosis which allows individuals to plan ahead and better understand their treatment and care options.

How to start the conversation about a cognitive evaluation with your provider

Write it down. If you want a cognitive evaluation because you are noticing changes in your thinking abilities, keeping a list of all the points you would like to discuss with your provider is a good idea.

Bring a family member or friend. Bringing someone to your Annual Wellness Visit may help ease your nerves. Additionally, family members or friends may be able to provide your doctor with information that can help them understand the changes you may be experiencing. Additionally, some more comprehensive cognitive assessments require family members to indicate if they have noticed changes in your thinking abilities.

Call ahead. If you already have your Annual Wellness Visit scheduled, it may be beneficial to call your provider’s office to ask if they are able to administer a cognitive evalation during your visit. This will allow your health care team to properly prepare for your visit and allot the necessary time to complete the assessment.

Source: National Council on Aging. Read more at ncoa.org.

Local Scam Alert

SourcePoint was recently made aware of two local scam attempts in which the perpetrators misrepresented themselves as SourcePoint employees. Both attempts were made with the goal of obtaining personal financial information. Both attempts were reported to local authorities, as well as the Ohio Senior Health Insurance Information Program and the Attorney General.

SourcePoint’s in-home care services are coordinated by a licensed care consultant, and monthly statements are mailed to individuals. Safeguards are in place to protect clients’ personal and financial information, and individuals are never asked for payment for any services coordinated by SourcePoint at the time of delivery.

SourcePoint team members and volunteers most often have previously scheduled appointments with clients, and have identification that links them to SourcePoint. If there is any doubt

about a person’s identity or their affiliation with SourcePoint, individuals are directed to call SourcePoint’s main number at 740363-6677 for clarification.

SourcePoint is a nonprofit 501(c)(3) organization that provides professional expertise, services, and programs for Delaware County adults who want to thrive after 55, as well as family caregivers. Services and programs are supported by the local senior services levy, private and corporate donations, grants, and the Central Ohio Area Agency on Aging. Learn more at MySourcePoint.org.

Tips from your Delaware County Prosecutor Melissa A. Schiffel to help you stay scam-free and keep your personal information safe.

or other payments. This will never happen with any government entity

Protect Yourself

End communication if you suspect a scam

Be cautious of unsolicited calls and mailings

Never give out any personal information like date of birth or account numbers

Use anti-virus on your computer and keep it upto-date

Never open an attachment or download a file on an email from someone you don't know

Immediately contact your financial institutions if you think your identity or account was compromised

Chief Prosecutor Mark Sleeper presenting to a group at SourePoint in 2021

Online Conversations Show Potential Cognitive Benefit for Socially Isolated Older Adults

Regular online conversations show potential for helping prevent cognitive decline in socially isolated older adults, according to results from an NIA-funded study published in The Gerontologist. Social isolation is a risk factor for cognitive decline and dementia. The Internet-based Conversational Clinical Trial (I-CONECT) was led by a team of scientists at Oregon Health & Science University. I-CONECT linked socially isolated older adults with trained conversationalists for regular, 30-minute video chats with the goal of stimulating brain function and cognition.

I-CONECT conversations are not just random discussions. Team members are trained to guide participants through conversations specially designed to

stimulate brain regions associated with memory, executive function, and abstract thought. The study’s 186 participants were divided into experimental and control groups. The experimental group conversed with trained I-CONECT staff four times weekly for six months, then twice per week for another six months. Control group participants received a weekly, 10-minute phone check-in with I-CONECT staff.

Those receiving the conversational intervention scored an average of 1.75 points higher on cognitive tests than the control group. They also showed higher language-based executive function scores. Measures of emotional well-being improved in both groups. Brain magnetic resonance imaging of participants who

had received the intervention showed increased connectivity within the dorsal attention network, a region of the brain associated with working and episodic memory, compared to the control group. While the study showed promise for the value of stimulating conversations to improve cognitive function in older adults, the original size and scale of this stage of I-CONECT was reduced, in part due to the COVID-19 pandemic. These results suggest a positive result, but they are very preliminary and will require much more extensive testing in different populations and settings.

Source: National Institute on Aging. Read more at nia.nih.gov.

Sponsored by

Preventing Malnutrition After a Hospital Stay

A hospital stay can have a big impact on whether you get all the nutrients your body needs. It’s estimated that:

• 3 in 5 older adults in hospitals are malnourished.

• 1 in 3 patients enter a hospital under-nourished.

• 1 in 3 patients leaves the hospital with worse nutrition than when they entered.

• 1 in 2 malnourished patients falls in the hospital.

Malnutrition can put older adult at an increased risk for complications like infections, muscle loss, longer hospital stays, and increased chances of readmission. Simply put, malnutrition can delay your recovery and increase your risk for medical complications.

6 QUESTIONS TO ASK YOUR DOCTOR

If you or a loved one is planning a hospital stay, ask your doctor these questions to help you maintain good nutrition and muscle health during your recovery and beyond.

1. What is my current nutritional status? The hospital should screen your nutritional status when you’re admitted. If not, ask for it. If they find you are at risk for malnutrition, ask for a nutritional assessment by a registered dietitian nutritionist and ask what can be done to build you nutritional well-being and muscle health.

2. How can I make sure to eat well when I get home? It can be hard to drive, shop, and cook while you’re recovering from a hospital stay. Plan ahead to get the help you need and ask your doctor for advice. Perhaps a family member or neighbor can bring you meals or groceries. Hospital social workers and case workers can connect you to meal delivery and inhome care services. Eldercare Locater (eldercare.acl.gov) is a free website where you can search for providers in your area. Programs like SNAP (Supplemental Nutrition Assistance Program) also can help you afford nutritious food.

3. How will I know if I’m becoming malnourished? Just as important as planning for good nutrition is knowing how to recognize the warning signs of poor nutrition once you’re back home. Some symptoms to watch for include unusual weight loss, trouble chewing or swallowing, and changes in appetite. If you experience any of these warning signs, inform your doctor right away.

4. How should I manage my prescribed medications? It’s important to know how certain prescriptions will interact with what you eat. Some foods can affect treatment, and

some medications can affect your appetite or make it more difficult for your body to absorb key nutrients. Ask your doctor or pharmacist about the side effects of every prescribed medicine and whether you should take it with food.

5. Which foods should I eat and which should I avoid as I recover? Ask your doctor if you should restrict any foods or ingredients, such as salt, sugar, or alcohol, and for how long. Stock up on your favorite snacks, and make sure they’re ok with your doctor. There may be times when you don’t feel like eating, so having something you really enjoy—even if it’s just small bites—can help you maintain your nutrition. If you have to eat plain foods, give them flavor with spices and herbs. You also can ask if your doctor recommends an oral nutritional supplement and whether your insurance will cover the cost. Oral nutritional supplements are often available at the drug store and can help maintain nutrition and your muscle health.

6. Should I avoid physical activity, and if so, for how long? It’s important to maintain your muscle health, so exercise matters. Confirm with your doctor whether you should avoid activity for any amount of time and when you can resume.

In the near future, it may become more common to see “foodis-medicine” types of initiatives that will allow patients who are discharged from the hospital to receive medically tailored meals (also known as therapeutic meals); medically tailored groceries (sometimes known as food “farmacies” or healthy food prescriptions); and produce prescriptions.

They are typically directed by clinicians through the health care system, provided at no cost or very low cost to the patient, funded by health care, government, or philanthropy.

“I hope that older adults—especially those with living with chronic conditions, such as diabetes, heart disease, and cancer— will have greater access to these types of programs because there’s a growing body of research demonstrating their benefits to overall health and disease prevention,” says Gretchen Tanbonliong, Associate Director for Health & Wellness at NCOA. “In the meantime, a registered dietitian nutritionist can work with you to develop a personalized healthy eating plan that will support your goals for recovery and improved nutritional status after a hospital stay.”

Source: National Council on Aging. Read more at ncoa.org.

Facing the Dual Challenges of Caregiving While Aging with Disability

“MY

WIFE

TRIPPED LAST

NIGHT

WHEN WE GOT HOME. I COULDN’T HELP HER UP. I CAN’T DO THOSE THINGS AND THAT’S A BIT

FRUSTRATING.”

Older Americans with Sensory and Mobility Disabilities

Among Americans ages 65 and older, an estimated 20% have a mobility disability (serious difficulty walking or climbing stairs), 13% have a hearing disability, and around 6% have a vision disability. People with disabilities acquired in early to mid-life are living longer, contributing to growing numbers of older adults aging with disability. These individuals must manage the cumulative effects of longterm disability, age-related changes (e.g., memory, vision, hearing, mobility) and chronic conditions, such as diabetes and hypertension. Many people aging with disability require significant support from relatives, friends, and assistive technologies.

But these older adults with long-term sensory and mobility disabilities also may be caregivers.

According to the National Alliance for Caregiving and AARP, more than 50 million caregivers—one in five Americans—are supporting someone older than age 18. Caregiving is a public health issue: it forms a critical fabric of support for care recipients but is also intense, time consuming, physically burdensome, and mentally demanding. Challenges and experiences of caregivers, in general, have been studied extensively, but there are fewer supports and resources specifically for older caregivers who experience longterm disabilities.

Roles, Responsibilities, and Challenges of Caregivers with Sensory and Mobility Disabilities

In our Aging Concerns, Challenges, and Everyday Solution Strategies (ACCESS) research study we explored the everyday challenges among older adults with long-term mobility, hearing, and vision disabilities. We found that many people aging with disability consider “caring for others” one of their most difficult everyday activities. As with other caregivers, those aging with disability assist with a variety of daily activities, such as dressing and transportation, lifting heavy objects, and health care tasks, such as managing medications. But they are likely to experience unique challenges.

MANY CAREGIVERS AGING WITH DISABILITY WANT TO BE AS ENGAGED AS POSSIBLE IN CAREGIVING AND EMPLOY CREATIVE SOLUTIONS TO DO SO.

Many caregivers aging with disability experience challenges associated with their long-term disability (e.g., low physical stamina, reading difficulty, inaudible alerts). Despite these challenges, findings from the ACCESS study suggest that many caregivers aging with disability want to be as engaged as possible in caregiving tasks and employ creative solutions to do so. But, in some cases, it may be necessary to enlist help from others, such as relatives, friends, professional caregivers, or volunteers.

The scenarios of caregivers with long-term disabilities are diverse:

Mobility. An older man has mobility challenges associated with post-polio syndrome and is a long-term wheelchair

user. He is caring for his wife who is recovering from a hip fracture. He is concerned about his wife’s fall risk and not being able to help her up.

Vision. A woman aging with vision loss is living with her sick sibling who needs help with meals and medications. She is struggling to cook meals in an unfamiliar kitchen and ensuring that the correct prescriptions are given at the right time and dosage.

Hearing. A grandmother who is deaf is helping to raise her young grandkids. She worries about not being able to hear if the baby is crying or if an alarm is going off somewhere in the house.

Supporting Older Caregivers Aging with Disability

To build an equitable health system that supports caregivers, we need to consider the distinct circumstances of caregivers with disabilities. Approaches to supporting caregivers with disabilities could benefit all caregivers and older adults. How might we support caregivers with long-term mobility, vision and hearing disabilities?

In the Home …

Everyday tools, electronics and assistive technologies hold promise in supporting caregivers with caregiving tasks in the home.

Everyday Tools. There are various lowtech tools that could support caregivers in the home. A bell can be helpful for a care recipient to alert a caregiver with a vision disability that they need assistance, or a flashing light for a caregiver with a hearing disability. Rolling carts and baskets can help caregivers with mobility disabilities efficiently transport medications, food, or

other items, reducing trips. For caregivers with hearing loss, providing their care recipients with a notepad and paper to write with can reduce communication barriers.

Electronics. Electronics that facilitate remote monitoring, such as smartphone apps and monitoring devices, can be especially useful to help caregivers aging with disability. From detecting movement, to heart rate, to blood sugar, to room temperature, there are numerous ways caregivers can monitor their care recipient and their environment. The interfaces and alert cues of these devices need to be useful and usable. For example, a health monitoring app that provides sound-based alerts and reads aloud information (results, data) could be especially beneficial for caregivers with a vision disability. Similarly, caregivers who are deaf or hard of hearing may require an alert system with multi-modal cues, such as vibration or lights.

‘MENTAL HEALTH SUPPORT IS NEEDED FOR CAREGIVERS COPING WITH THE DEMANDS OF CAREGIVING WHILE MANAGING THE FRUSTRATIONS OF OBSERVING THEIR OWN LIMITS.’

Voice-activated digital assistants (e.g., Amazon Echo) can be useful for caregivers who are likely to experience limited mobility and transportation challenges. Caregivers can use voice control to support a variety of tasks remotely, such as “checking in” on family member, setting alarms, providing reminders, and calling for help in an emergency. These voicecontrolled caregiving support features are now bundled in Amazon Echo’s Alexa Together—a subscription package designed to support remote caregiving. We have developed a set of instructional materials to support adults with disabilities learn how to use these products. Assistive Technologies. Assistive technology (AT) refers to the wide variety of supportive devices, equipment, and

systems intended to support people with disabilities with activities. For caregivers aging with mobility disability, rescue alerts can be invaluable to quickly call for help. Smartphone applications designed to support users with vision impairment in reading (e.g., barcode scanners) and object identification (e.g., TapTapSee, Be My Eyes) can support caregiving tasks such as cooking, medication management, and accessing health information. For caregivers aging with hearing loss, ATlike sound amplifiers and voice-to-text software can help facilitate conversations with the care recipient, their family, and health care team.

In the Clinic and Community…

There are opportunities for better supporting caregivers with long-term disabilities in these settings.

Identification of Caregivers with Disabilities

Identifying older adults with disabilities who are caregivers is an important first step to ensuring that these caregivers are provided with access to the resources, tools, and assistive technologies they need. This could involve designating patients

who are caregivers in the electronic health record, which would help clinicians better understand their patients’ social and environmental circumstances. Older adults with disabilities may experience economic, transportation, and/or other health disparities and may need greater supports to care for themselves and for others.

Mental Health Support

It can be frustrating to support a care recipient when one faces significant challenges in carrying out daily tasks and responsibilities. Mental health support is needed for caregivers coping with the demands of caregiving while managing the frustrations of observing their own limits. These challenges may not be covered in traditional support groups for caregivers; however, incorporating information and resources related to caregiving with disabilities into traditional support groups could be critical to creating inclusive spaces for caregivers. These resources may also be broadly applicable and support all caregivers in community settings.

Source: American Society on Aging. Read more at generations.asaging.org.

FROM THE SOURCE

Fitness & Wellness

BALANCE BOOST NEW!

Tuesdays with Dyan, noon‒12:45 p.m.

Thursdays with Dyan, 11‒11:45 a.m.

Beginner‒advanced. The National Institute of Health recommends strength training to prevent falls in older adults. You need balance for everything from walking to getting out of a chair to tying your shoes. This prevention-focused class will boost your balance by building strong muscles in your arms, core and legs. Beginners are encouraged to attend. Fee: $40 for a one-time per week 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.

GOLF: TRAVEL LEAGUE RETURNS

Wednesdays, April 24 through Oct. 9, start times vary per course.

The SourcePoint Traveling Golf League is a fun, flexible, convenient, and semi-competitive way to connect with golfers of every ability, play at several different courses, and improve your game. Registration remains open after the start date. Register online, over the phone, or in-person to join your friends, make new ones, improve your health, and have a great time! There are two ways to play: Regular or Substitute. When you register, choose which level of participation works for you. Fee: $10 one-time registration fee plus green fees each week.

SPLASH DANCE NEW!

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: $40 for a one-time per week series.

Transitions in Aging

A MATTER OF BALANCE

Thursdays, May 9 through June 27, 1–3 p.m. at Community Library, 44 Burrer Drive, Sunbury.

Fridays, June 7 through July 26, 1–3 p.m.

Have you fallen in the past? Have you limited your activity for fear of falling? Do you want to improve balance, flexibility, and strength? A Matter of Balance is a free, award-winning program that teaches practical strategies to reduce your fear of falling and increase your activity level. In this series, you’ll learn to view falls as controllable, set realistic goals for yourself, reduce risk factors, and exercise to increase strength and balance.

NAMI FAMILY SUPPORT GROUP

Second and fourth Thursday of each month, 4:30–6 p.m. NAMI Family Support Group is a peer-led support group for any adult with a loved one who has experienced symptoms of a mental health condition. Gain insight from the challenges and successes of others facing similar experiences. NAMI’s support groups are unique because they follow a structured model, ensuring everyone has an opportunity to be heard and to get what they need. Offered by National Alliance of Mental Illness Mid-Ohio.

MEDICARE: NEW TO MEDICARE

Saturday, April 6, May 4, or June 1, 10 a.m.–noon.

Tuesday, May 14, 10 a.m.–noon.

Tuesday, June 4, 6–8 p.m.

Tuesday, April 2, 10 a.m.–noon, at Delaware YMCA, 1121 S. Houk Road, Delaware.

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. Completion of New to Medicare is a prerequisite for a one-on-one appointment. An online option is also available at MySourcePoint.org/ insurance.

Learning

CONVERSATIONAL ENGLISH

Wednesdays, May 22, 29, and June 12, 1‒2:15 p.m.

Why learn to speak English? Is it so you can speak with people whose first language is English? Is it so you’ll be understood at the grocery store, doctor’s office, or your child’s school? Volunteers will encourage you to speak in sentences and help you pronounce English words correctly.

DELAWARE COUNTY TRANSIT’S FLEX APP MADE EASY!

Wednesday, April 10, 1–2:30 p.m.

Wednesday, June 5, 4–5:30 p.m.

Learn how to install and use DCT’s Flex app on your smartphone for easy scheduling and payment of bus transportation to the destination of your choice medical appointments, errands, work, visiting friends—anywhere you want to go within Delaware City.

The Arts

SPECIAL SYMPHONY EVENT: LINK UP NEW!

Wednesdays, April 24 and May 1, 1:30–2:30 p.m.

SourcePoint members have been invited to perform in a live intergenerational concert on Wednesday, May 8, 2024 at 12:30 p.m. at Gray Chapel on the Ohio Wesleyan University campus. You will be performing with the Central Ohio Symphony and 800 fourth grade students from five local school districts. The Central Ohio Symphony is in partnership with Carnegie Hall. The theme of this event is, The Orchestra Sings. There is no audience. Everyone participates! Come, learn your part in this interactive concert in two onehour sessions. Rolf Remlinger, retired music teacher from the Delaware City Schools and project coordinator, serves as an adjunct faculty member at OSU Marion, evaluating and supervising student teachers. There is a fee to cover the cost of a recorder and instruction.

Fee: $20.

ACTING FOR FUN GROUP NEW!

Fridays, beginning June 7, 11:15 a.m.–12:45 p.m.

Do you like to have fun? Would you like to get together with others who enjoy laughter? Read from some classic radio shows, skits, and more. No memorization is needed.

Social Connections

CORNHOLE NEW!

THURSDAYS, 1:30–3 P.M.

Some folks call it Bags, Baggo, or Cornhole, but we call it fun on the back porch! No partner needed as we will continually switch so you will meet others while playing this easy to learn game. All skills welcome. Questions contact Mark Murphy at 614-440-5208 or caspersmiley1@gmail.com.

DINNER AND A MOVIE! NEW!

Mondays, April 15, May 13 and June 10, 5–7:30 p.m. You bring your dinner and beverage; we bring the movie and the big screen! April 15: The Boys in the Boat (2023) 2h 3m PG–13 Drama/Sports. May 13: Rustin (2023) 1h 46m PG–13 Biography/Drama/History. June 10: Special Screening! Live At Mister Kelly’s (2021) 1h 21m 13+ Arts/Entertainment/ Documentary.

WELCOME TO SOURCEPOINT!

Thursday, May 16, 11:45 a.m.–1:30 p.m.

Join the Community Engagement and Concierge Teams to learn more about what all SourcePoint has to offer. Following, there will be guided tours and the opportunity chat will staff members at our resource fair. If interested, you may also enjoy lunch in Cafe 55 with others in our group. For Delaware County residents 55 and better, lunch is available on a donation basis.

Day Trips

BROADWAY IN COLUMBUS: DISNEY’S THE LION KING NEW! MULTI-GENERATIONAL!

Thursday, June 13; estimated timing: 12:45 p.m. bus departure, 6 p.m. return.

Experience the awe-inspiring visual artistry, the unforgettable music, and the uniquely theatrical storytelling of this Broadway spectacular – one of the most breathtaking and beloved productions ever to grace the stage. Winner of six Tony Awards®, including Best Musical, The Lion King brings together one of the most imaginative creative teams on Broadway, at Columbus’ Ohio Theatre. You are invited to bring one member of the younger set ages 6 and up per adult for this matinee performance. Activity Level 1. Registration through May 30.

Fee: $50 for members; $70 for non-members.

Improve Energy Levels as We Age

Struggling with daily fatigue that seems to be getting worse over the years? Are the activities that were once effortless now draining even when you are well-rested? Understanding how to Improve energy levels as we age becomes increasingly important after turning 40. At least 27% of the aging population struggle daily with moderate to severe levels of fatigue. Fortunately, there are evidencebased lifestyle changes you can incorporate to support your energy levels and help improve your quality of life.

Blood Sugar

Glucose (or sugar), is the body’s preferred source of energy. We primarily increase our blood sugar by consuming foods that contain carbohydrates (or carbs). How many carbs we consume and what we choose to pair them with can significantly affect our blood sugar and therefore our energy levels.

Even if you have a healthy A1C and fasting blood sugar, it is still important to make sure you have stable blood sugar throughout the day. Healthy, consistent blood sugar levels can help us maintain energy, prevent cravings, and keep us satisfied for longer.

Tips for Managing Your Blood Sugars

Choose Your Carbs Wisely

All carbohydrates are broken down into sugar. This means that brown rice and candy are both going to eventually end up as sugar in the bloodstream. What makes one carb “better” than another are its nutrients and fiber content. Carbs that have been processed and lack fiber are more likely to spike your blood sugar at a quicker rate. This spike can result in an unwanted crash in your blood sugar and energy levels. Emphasize complex carbs in your diet that come from whole foods, such as potatoes, fruit, oatmeal, and beans. Watch out for sneaky foods that contain more carbs and sugar in fewer bites, like dried fruit.

Be mindful of how many carbs you are consuming in one sitting. The typical amount of carbs recommended in a meal for women is about 30-45 grams and for men about 45-60 grams. Aim for around 15-30 grams of carbs at snacks. Remember, these are general guidelines and to consult with your dietitian for more individualized recommendations based on your physical activity level, health status and more.

Emphasize complex carbs in your diet that come from whole foods, such as potatoes, fruit, oatmeal, and beans.

Combine Carbs, Proteins, and Fats

In order to sustain controlled blood sugar levels, it is imperative to slow down the rate at which the carbs break down into sugar and enter the bloodstream. Protein and fat help to slow down digestion which contributes to longer-lasting energy, controlled cravings and a balanced mood. Make sure every time you are consuming a carb to pair it with a lean protein or healthy fat. Examples of lean proteins include chicken, tilapia, and tofu. Incorporate healthy fats, such as avocado, nuts, seeds, and olive oil.

It is also important to remember not to forget the carbs.

Consuming a meal without any carbs may make you feel full, but a few hours later you may experience lower energy and increased cravings due to the lack of sugar in your blood.

Pair complex carbs with lean proteins and healthy fats.

Incorporate More Fiber

Fiber also helps to slow down digestion which promotes balanced blood sugar levels. The daily recommended amount of fiber is 25 grams for females and 38 grams for males. Increase your chances of hitting these requirements by trying to incorporate 2-3 cups of vegetables and 2 cups of fruit into your daily routine. Aim to make at least half of your grains, whole grains and include more berries, nuts, avocados, beans, and lentils in your diet.

Aim to get 25 grams of fiber (female) or 38 grams of fiber (male) to slow down digestion and promote balanced blood sugar levels.

Eat Every 3-4 Hours

While overeating can cause an undesirable blood sugar spike, on the other hand not eating enough can result in low blood sugar levels and therefore low energy. Typically, eating a balanced meal or snack every 3-4 hours helps maintain blood sugar levels. Remember, it is different for everyone and what works one day may be different the next day due to physical activity and health status. If you are hungry before 3-4 hours, honor your hunger cues and consume a balanced snack to further maintain

blood sugar. If you are more physically active, you may want to eat about every 2-3 hours depending on the intensity of your workouts. Schedule your meals and snacks in advance to ensure you are able to pair a carb with a protein and fat.

Plan your meals and snacks in advance to ensure you are able to eat about every 3-4 hours to ensure stable blood sugars and energy levels.

Pay Attention to Hunger Cues

Hunger may not always present itself as that stomach rumbling sensation. A variety of factors can make it more difficult to recognize hunger, such as lack of sleep, stress, and caffeine. By the time you actually feel “hungry,” it may be too late. Pay attention to other cues that your body is signaling hunger to you, such as brain fog, low energy, feeling irritable, or developing cravings for sugar or carbs. Make sure to eat a balanced meal or snack if you notice any signs your blood sugar may be dropping.

Signs you may need to eat a balanced meal or snack include:

• Brain fog

• Low energy

• Cravings carbs or sugar

• Feeling irritable

• Feeling weak

Pay attention to other cues that your body is signaling hunger to you, such as brain fog, low energy, feeling irritable, or developing cravings for sugar or carbs and make sure to eat a balanced meal or snack.

Hydration

Hydration is crucial for maintaining energy levels. Studies show that even mild dehydration, such as 1–3% fluid loss, can impair energy, mood, and brain function. Signs that you may be dehydrated include dry mouth, dark urine, low energy, and dizziness. Water needs can vary from person to person and may also vary from one day to the next depending on physical activity, health status, and more. It is recommended that females get about 11.5 cups (2.7 L) and males get about 15.5 cups (3.7 liters) of fluids per day. While these requirements may seem like a lot, these needs are not

only fulfilled by fluids but also by foods with water content. Aim for drinking at least 8 cups (or 64 oz.) of water a day.

Deficiencies

Some of the most common causes of chronic fatigue are vitamin and mineral deficiencies. These deficiencies can contribute to symptoms of low energy, weakness, and muscle fatigue. It is crucial to get labs done with your physician before taking supplements. Some common deficiencies that contribute to low energy are iron, magnesium, Vitamin D, and B12. Iron is important for transporting oxygen around the body. Without enough iron, symptoms can range from tiredness and weakness to a weakened immune system and impaired brain function. Magnesium deficiency is fairly common and can cause low energy and fatigued muscles. The most common deficiency in the U.S. is Vitamin D. Vitamin D deficiency can cause symptoms, such as weakness and fatigue. One of the most important nutrients for energy is Vitamin B12. Symptoms of a Vitamin B12 deficiency may include fatigue, brain fog, and headaches. While B12 deficiencies aren’t as common in the U.S., if there is a deficiency, injections may be needed.

Food Allergies and Intolerances

Food allergies and intolerances can cause a wide array of unpleasant symptoms including brain fog and low energy. Food allergies usually produce symptoms immediately or within a few hours and are accompanied by symptoms such as swelling, itchiness, rashes, and GI distress. Common food allergies include peanuts, milk, shellfish, wheat, and soy. You can detect food allergies by working with your doctor to get an IgE test. On the other hand, intolerances can produce symptoms that can occur within a few hours to a few days and may take a couple of weeks to see improvements once it is eliminated from your diet. Symptoms of intolerance include GI problems, headaches, nausea, and bloating. Common intolerances include gluten, lactose, caffeine, and sulfites. The most effective way to pinpoint a food intolerance is by keeping a food journal.

See ENERGY on page 20.

Energy

From page 19

Write down when and what you eat along with any negative symptoms you experience. Work with a dietitian to start an elimination diet and find the root of your symptoms.

Stress

In small doses, stress is beneficial and necessary, but too much stress can result in chronic fatigue. An increase in the stress hormone, cortisol can come from a variety of factors, such as an imbalance in blood sugar, lack of sleep, and a sedentary lifestyle. It can be difficult to reduce stress, but start by making simple changes, such as practicing mindfulness, eating a balanced diet, sleeping 7-8 hours a night, and engaging in at least 30 minutes of exercise a day.

Diets

Our daily dietary choices directly affect our energy levels. Here are some of the most common diets and how they may influence fatigue.

Low Carb Diet

A low-carb diet can cause low energy due to low blood sugar. Low blood sugar can cause intense sugar cravings, irritability, and more.

Benefits: Can help lower A1C and simple rules to follow.

Negatives: Low blood sugar can lead to intense cravings, binging and it’s not sustainable.

Juice Cleanse

Consuming only juices can cause an imbalance in blood sugar leading to energy spikes and crashes. Juices contain mostly carbohydrates, and not enough protein, fat, or fiber to slow down digestion.

Benefits: Can help someone reset, especially if exposed to a food allergy or intolerance.

Negative: Lack of protein, fat, and fiber to slow down digestion.

Plant-Based Diets

It can be complicated to ensure you are getting enough protein and not too many carbs when following a vegetarian or vegan diet. If you are struggling to include enough protein into your diet, there are plant-based protein supplements, such as pea protein which can help you meet your needs. Make sure to incorporate high protein options, such as soybeans, lentils, and beans.

Benefits: Can decrease cholesterol and simple rules to follow. Negative: Can be easy to have too many carbs and too little protein.

Whole 30/Paleo

A whole 30 or paleo diet allows for a balanced diet of carbs, proteins, and fats to help balance blood sugars and energy levels. However, it can be restrictive and not a sustainable longterm option.

Benefits: Allows for a balanced diet which can help with energy levels.

Negative: Can be too restrictive.

Source: Aging.com.

Making Sense of MEDICARE

SourcePoint’s free classes take the mystery out of Medicare and empower you to make sound insurance decisions. Classes are held at SourcePoint and other locations throughout Delaware County.

Learn more and register for free at MySourcePoint.org/insurance

Questions? Call 740-363-6677.

CREATIVE WRITING

Resilience at this Time in My Life The Lighthouse

I know what is truly true said the mad hatter.

Hold tight to the people, ideas, and things that truly matter.

It’s okay if my path shifts next week, For new wisdom will appear for me to seek.

To boldly move and find my why.

If tomorrow isn’t yet clear, then I must paint the sky.

With thunder, clouds, and color streaking across the heavens, No time to be timid. No time to waste. For tomorrow is almost here.

Quickly make a move. Take a step. There is no need to be upset.

One step will lead to another, and the journey will unfold.

Soon I will see the curves of my winding road.

And when I glance back with a smile, It will seem like only a short while.

And when this journey is done, and the evening is nigh. I will look back with a grin and a sigh.

And say that it all was ready for me to see. For each new day that was and will to be.

CarlVon Patterson is a creative writing participant at SourcePoint’s enrichment center.

Everyone needs a lighthouse in his life. Something that helps to avoid the shoals and shallows of our life’s journey. Something to help us to maneuver the times when we are nearly shipwrecked or listing badly. Sometimes the rip tide grabs us when we least expect it and drags us under or out to sea.

Perhaps you are guided by the lighthouse of faith. Faith can rescue us from sorrow and restore us when it is desperately needed. Maybe faith is what helps us to wade through the waves of living better lives.

Some of us might have a special friend or particular family member that provides the reassuring light as we make our journey. Someone who seems to always have the right words to help us. Someone who will throw us a lifejacket before we drown. Someone who doesn’t hesitate to lend a hand, provide an ear to listen and to hug us.

I think all of us could sail more smoothly by practicing kindness, patience and being more open-minded. I hope your lighthouse is always brightly lit and your life is filled with calm seas.

Donna Bingham is a creative writing participant at SourcePoint’s enrichment center. 22 Spring 2024

A Sprite Named Piskie

Once there was a curious sprite who loved to roam both day and night.

She found her way through ferns and trees whisking along on the warm breeze.

Water and woods called her attention.

Full of wonders awaiting interaction.

This lively sprite was called Piskie.

Aptly named for one so frisky.

What might this day bring

To make her adventurous heart sing?

Butterfly friends invite her to flit among the flowers.

Hiding among their colorful wings, one of her superpowers.

She steers clear of the wasp, a foe!

Then, notices the stream nearby with a sunny glow.

Time to dip her toes in the cool water.

The sun has gotten so much hotter.

Tall, leafy trees nearby offer welcome shade.

A simply wonderful place to get waylaid.

Playing hide and seek with the leaves, Games and a nap quickly become time thieves.

A burst of sound and activity stirs a groggy fay.

What what what disturbs this pleasant day?

Piskie fears, birds and snakes are around.

Fun time’s over, this carefree sprite is quickly homebound.

Gaetana Snyder is a creative writing participant at SourcePoint’s enrichment center.

A True Friend

We meet many people through the years, At school, at work, at play.

Some we may see briefly, A passing person in our day.

There are family connections, both good and bad

From very close to distant relations. There are those you trust and respect, Want to share in many occasions.

But what defines a true friend

Is more than meets the eye.

There is a feeling that can’t be explained, When greeting or saying good-bye.

How to recognize when you have a true friend,

You will know it from this start.

When that person reaches for your hand, What is touched is truly your heart.

Steve Leppla is a creative writing participant at SourcePoint’s enrichment center.

HEALTH & WELLNESS

Say That Again

Using hearing aids can be frustrating for older adults, but necessary

It was an every-other-day routine, full of frustration.

Every time my husband called his father, who was 94 when he died in 2022, he’d wait for his dad to find his hearing aids and put them in before they started talking.

Even then, my father-in-law could barely hear what my husband was saying. “What?” he’d ask over and over.

Then, there were the problems my father-inlaw had replacing the devices’ batteries. And the times he’d end up in the hospital, unable to understand what people were saying because his hearing aids didn’t seem to be functioning. And the times he’d drop one of the devices and be unable to find it.

models. In some communities, hearing evaluation services are difficult to find. Also, people often associate hearing aids with being old and feel self-conscious about wearing them. And they tend to underestimate hearing problems that develop gradually.

Barbara Weinstein, a professor of audiology at the City University of New York Graduate Center and author of the textbook “Geriatric Audiology,” added another concern to this list when I reached out to her: usability.

How many older adults have problems of this kind?

There’s no good data about this topic, according to Nicholas Reed, an assistant professor of epidemiology at Johns Hopkins Bloomberg School of Public Health who studies hearing loss. He did a literature search when I posed the question and came up empty.

Reed co-authored the most definitive study to date of hearing issues in older Americans, published in JAMA Open Network last year. Previous studies excluded people 80 and older. But data became available when a 2021 survey by the National Health and Aging Trends Study included hearing assessments conducted at people’s homes.

The results, based on a nationally representative sample of 2,803 people 71 and older, are eye-opening. Hearing problems become pervasive with advancing age, exceeding 90% in people 85 and older, compared with 53% of 71- to 74-year-olds. Also, hearing worsens over time, with more people experiencing moderate or severe deficits once they reach or exceed age 80, compared with people in their 70s.

However, only 29% of those with hearing loss used hearing aids. Multiple studies have documented barriers that inhibit use. Such devices, which Medicare doesn’t cover, are pricey, from nearly $1,000 for a good over-the-counter set (OTC hearing aids became available in 2022) to more than $6,000 for some prescription

“Hearing aids aren’t really designed for the population that most needs to use them,” she told me. “The move to make devices smaller and more sophisticated technologically isn’t right for many people who are older.”

That’s problematic because hearing loss raises the risk of cognitive decline, dementia, falls, depression, and social isolation.

What advice do specialists in hearing health have for older adults who have a hard time using their hearing aids? Here are some thoughts they shared.

Consider larger, customized devices. Many older people, especially those with arthritis, poor fine motor skills, compromised vision, and some degree of cognitive impairment, have a hard time manipulating small hearing aids and using them properly.

Lindsay Creed, associate director of audiology practices at the American Speech-Language-Hearing Association, said about half of her older clients have “some sort of dexterity issue, whether numbness or reduced movement or tremor or a lack of coordination.” Shekinah Mast, owner of Mast Audiology Services in Seaford, Delaware, estimates nearly half of her clients have vision issues.

For clients with dexterity challenges, Creed often recommends “behind-the-ear hearing aids,” with a loop over the ear, and customized molds that fit snugly in the ear. Customized earpieces are larger than standardized models.

“The more dexterity challenges you have, the better you’ll do with a larger device and with lots of practice picking it up, orienting it, and putting it in your ear,” said Marquitta Merkison, associate director of audiology practices at ASHA.

For older people with vision issues, Mast sometimes orders hearing aids in different colors for different ears. Also, she’ll help clients set up stands at home for storing devices, chargers, and accessories so they can readily find them each time they need them.

Opt for ease of use. Instead of buying devices that require replacing tiny batteries, select a device that can be charged overnight and operate for at least a day before being recharged, recommended Thomas Powers, a consultant to the Hearing Industries Association. These are now widely available.

People who are comfortable using a smartphone should consider using a phone app to change volume and other device settings. Dave Fabry, chief hearing health officer at Starkey, a major hearing aid manufacturer, said he has patients in their 80s and 90s “who’ve found that being able to hold a phone and use larger visible controls is easier than manipulating the hearing aid.”

If that’s too difficult, try a remote control. GN ReSound, another major manufacturer, has designed one with two large buttons that activate the volume control and programming for its hearing aids, said Megan Quilter, the company’s lead audiologist for research and development.

Check out accessories. Say you’re having trouble hearing other people in restaurants. You can ask the person across the table to clip a microphone to his shirt or put the mike in the center of the table. (The hearing aids will need to be programmed to allow the sound to be streamed to your ears.)

Another low-tech option: a hearing aid clip that connects to a piece of clothing to prevent a device from falling

to the floor if it becomes dislodged from the ear.

Wear your hearing aids all day. “The No. 1 thing I hear from older adults is they think they don’t need to put on their hearing aids when they’re at home in a quiet environment,” said Erika Shakespeare, who owns Audiology and Hearing Aid Associates in La Grande, Oregon.

That’s based on a misunderstanding. Our brains need regular, not occasional, stimulation from our environments to optimize hearing, Shakespeare explained. This includes noises in seemingly quiet environments, such as the whoosh of a fan, the creak of a floor, or the wind’s wail outside a window.

“If the only time you wear hearing aids is when you think you need them, your brain doesn’t know how to process all those sounds,” she told me. Her rule of thumb: “Wear hearing aids all your waking hours.”

Consult a hearing professional. Everyone’s needs are different, so it’s a good idea to seek out an audiologist or hearing specialist who, for a fee, can provide guidance.

“Most older people are not going to know what they need” and what options exist without professional assistance, said Virginia Ramachandran, the head of audiology at Oticon, a major hearing aid manufacturer, and a past president of the American Academy of Audiology.

Her advice to older adults: Be “really open” about your challenges.

If you can’t afford hearing aids, ask a hearing professional for an appointment to go over features you should look for in over-the-counter devices. Make it clear you want the appointment to be about your needs, not a sales pitch, Reed said. Audiology practices don’t routinely offer this kind of service, but there’s good reason to ask since Medicare started covering once-a-year audiologist consultations last year.

Source: Kaiser Health News. Read more at kffhealthnews.org.

Celebrating Older Americans Month: Powered by Connection

Established in 1963, Older Americans Month (OAM) is celebrated every May. Led by a federal agency, the Administration for Community Living (ACL), OAM is a time to recognize older Americans’ contributions, highlight aging trends, and reaffirm commitments to serving the older adults in our communities.

This year’s theme, “Powered by Connection,” focuses on the profound impact that meaningful connections have on the well-being and health of older adults—a relationship underscored by the U.S. Surgeon General’s Advisory on the Healing Effects of Social Connection and Community.

According to the ACL, by recognizing and nurturing the role that connectedness plays, we can mitigate issues like loneliness, ultimately promoting healthy aging for more Americans.

How can community groups, businesses, and organizations mark OAM?

• Spread the word about the mental, physical, and emotional health benefits of social connection through professional and personal networks.

• Encourage social media followers to share their thoughts and stories of connection using hashtag #PoweredByConnection to inspire and uplift.

• Promote opportunities to engage, like cultural activities, recreational programs, and interactive virtual events.

• Connect older adults with local services, such as counseling, that can help them overcome obstacles to meaningful relationships and access to support systems.

• Host connection-centric events or programs where older adults can

serve as mentors to peers, younger adults, or youths.

What can individuals do to connect?

• Invite more connection into your life by finding a new passion, joining a social club, taking a class, or trying new activities in your community.

• Stay engaged in your community by giving back through volunteering, working, teaching, or mentoring.

• Invest time with people to build new relationships and discover deeper connections with your family, friends, colleagues, or neighbors.

For more information, visit the official OAM website and follow ACL on X, Facebook, and LinkedIn. Join the conversation on social media using the hashtag #OlderAmericansMonth.

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HEALTH & WELLNESS

The Benefits of Pets for Older Adults

As people age, health and mobility can often be limiting factors when it comes to socializing and exercising. Many older adults find it challenging to get out and about regularly due to physical limitations or chronic illnesses, which can lead to feelings of loneliness and isolation.

Despite these challenges, maintaining a healthy lifestyle is critical for older adults. In addition to reducing the risk of serious health conditions like heart disease and diabetes, leading an active lifestyle can help to promote overall psychological well-being by boosting your self-esteem, sense of purpose, and quality of life.

This is where pet ownership comes in. Pets offer many direct benefits for older adults, from promoting social interaction with other pet owners in the community to providing support for those with health issues or mobility limitations. In addition, caring for a pet can encourage regular physical activity; for example, simply walking a dog each day provides both physical and mental benefits. Overall, pets play an essential role in helping older adults live healthier lives as they age.

Decreased Isolation

Isolation is a serious health concern for older adults, with many negative consequences for physical and psychological well-being. Studies have shown that social interaction is crucial for sustaining cognitive ability and overall health, particularly for seniors at risk of dementia or other debilitating conditions.

However, due to declining mobility and growing dependence on others for care, it can be difficult for older adults to connect with others in their community or partake in social activities. This isolation can lead to several adverse effects on a person’s

mental and physical state, including:

• Depression and anxiety.

• High blood pressure.

• Heart disease

• Obesity.

Owning a pet is one way to reduce the negative effects of social isolation. Dogs are incredibly social creatures that love forming close bonds with their humans. They make wonderful companions and bring joy into the lives of their owners through simple daily activities like walks and playing fetch.

Strengthen bones and muscles.

• Improve chronic conditions.

• Protect against diseases.

• Improve energy and libido.

So whether you’re playing catch in the backyard or going for long walks together, owning a pet can be a fun and effective way to stay physically active as you age.

Reduced Stress

According to recent studies, dog owners who are socially isolated have better mental health than other socially isolated older adults who never had a pet. These findings suggest that dogs (and other pets) can help reduce social isolation and loneliness while providing psychological benefits.

By providing companionship and alleviating feelings of isolation in older adults living at home or in long-term care facilities, pets can play an important role in reducing the risks associated with decreased social engagement.

Increased Physical Activity

Pet ownership is a fantastic way for older adults to stay active and healthy. Not only does playing with pets offer regular exercise, but the responsibility of caring for an animal can be very rewarding. For example, walking a dog regularly helps keep your heart rate up, improving circulation and energy levels. In addition, consistent physical activity has been shown to:

Pet ownership is well known to have many stress-reducing benefits. Numerous studies have found that individuals who own pets tend to have lower cortisol levels, indicating a decreased physiological response to stress. Likewise, pets provide oxytocin boosts (also known as the “love hormone”) which can have a calming and soothing effect. Other ways that pets can help reduce stress include:

• Providing comfort and companionship during times of loneliness or grief.

• Helping to lower triglyceride and cholesterol levels.

• Elevating serotonin and dopamine levels improves mood and provides a sense of happiness.

For older adults, this stress reduction can be particularly beneficial. As people get older, their bodies are more vulnerable to the adverse effects of chronic stress. Therefore, by reducing stress through pet ownership, older adults can help protect against the development of these diseases and maintain a good quality of life in their later years.

Sense of Purpose

Being happy and healthy in old age isn’t just about maintaining your physical fitness and avoiding disease. It’s also important to have a sense of purpose in life. A sense of purpose has been linked with increased lifespan, lower rates of dementia, and better mental and physical health. Purpose serves older adults in the long term by providing them with a reason to wake up each day and stay engaged in life.

Pets can be essential in providing a sense of purpose for older adults. Caring for a pet requires your time, effort, and attention. This can help to keep older adults engaged and motivated, even when faced with other health challenges. Small tasks like feeding, walking, and grooming a pet can give older adults a sense of purpose and help them to feel needed and valued. Thus, improving mood and overall health in the process.

Improved Self-Esteem

One of the most important benefits of pet ownership for older adults is improved self-esteem. A sense of self-worth and belonging are essential for maintaining mental health as you age. Because your pet loves you unconditionally, they provide a significant boost to your self-esteem.

Research has found that maintaining or improving your self-esteem could help ward off health problems. Since self-esteem is linked to psychological well-being and physical health, boosting self-esteem would be an effective way to prevent future health issues. Therefore, with the confidence and security of having a pet, you’re better able to weather the ups and downs of aging gracefully.

Better Heart Health

Last but not least, older adults can also enjoy better heart health thanks to pet ownership.

Studies have found that individuals with pets have lower blood pressure and cholesterol levels, both of which are risk factors for heart disease. In addition, pet owners tend to have higher survival rates following a heart attack. Additionally, a study of seniors with pre-to-mild hypertension discovered that those who owned dogs had lower systolic and diastolic blood pressure readings.

Alternatives to Full-time Pet Ownership

If you’re an older adult who’s interested in the benefits of pet ownership but not ready for the full-time commitment, there are several options available:

Fostering — When you foster an animal, you provide a temporary home for them until they can be placed in a permanent home. This is a great option for older adults who want the companionship of a pet but can’t commit to full-time ownership.

Volunteering at a local animal shelter — If you’re not ready to foster an animal, you can still get the benefits of animal therapy by volunteering at your local animal shelter.

Visiting a petting zoo — If you’re not able or willing to care for a pet, you can still enjoy the benefits of animal interaction by visiting a petting zoo.

Spending time at a dog park — Dog parks provide an excellent opportunity to socialize with people and dogs. And you don’t have to own a dog to enjoy the benefits!

Pet ownership can have many benefits for older adults, so if you’re considering getting one, be sure to do your research to find the best option for you.

Source: Aging.com.

‘May’ You Sleep Better for Health and Longevity

Everyone has occasional insomnia, but if you often have daytime sleepiness or fatigue and/or if you have chronic insomnia (lasting three months or more), this may indicate a problem.

The National Sleep Foundation recommends older adults get 7-8 hours of sleep per night. (A range is normal, and for some individuals, 5-6 or up to 9 hours per night may be appropriate).

With May being Better Sleep Month, we’ll take a look at the effects of poor sleep on your health, and ways you can improve your sleep patterns to ensure adequate rest.

Case study: Restless Joanne

sleep log or diary for 1-2 weeks and bring it to your appointment.

Your sleep diary should include:

• Time you go to bed and time you get out of bed for the day.

• Time of morning awakening.

• Estimated total amount of sleep.

• When you got out of bed for the day.

• Number of awakenings.

• Symptoms that occurred during the night.

• Medications, alcohol, supplements, or other agents taken for sleep the night before.

• Time spent napping during the day.

• Whether sleep or fatigue interferes with daytime activities.

• Trouble staying awake while driving, eating, social activities.

Joanne was in her 60s when she began having difficulty sleeping. It was interfering with her ability to concentrate and work to her full capacity during the day. She felt tired and irritable. She had tried “counting sheep” and reading before bed, but had difficulty falling asleep and woke early in the morning. She did not feel well-rested during the day. Her health care provider prescribed a sleeping medication, but Joanne was reluctant to take it because she was afraid of side effects and did not want to rely on medications.

What are the effects of inadequate sleep?

In addition to short-term effects, such as next-day impairment in thinking or performance and difficulties with coping or stress management, short-sleep (less than 6 hour per night) increases the risk of high blood pressure, elevated blood sugar, and additional risk factors for heart attack and stroke. Getting too little sleep during middle age may increase the risk for dementia later in life. Too little sleep has also been associated with weight gain and obesity.

Are there certain risk factors for insomnia?

Sleep-related breathing disorders, restless leg syndrome, depression, anxiety, alcohol misuse, multiple medical problems and/or chronic illness can increase the risk for insomnia. Some people have problems with their natural sleep/wake (circadian) rhythms. Individuals with serious or chronic insomnia should make an appointment with a health care provider to rule out and treat any underlying health issues. It will be helpful to keep a

• Whether a bed partner or others report that you have unusual behavior during sleep, such as snoring, interrupted breathing, or leg movements.

What else can I do to improve my sleep, especially as I continue to age?

Loneliness and lack of physical activity are also risk factors for insomnia. Taking action to increase socialization and increase physical activity can improve sleep and overall health. The brain centers that control sleep, mood, and emotions all communicate with each other.

• Community centers, senior centers, libraries, universities, adult education programs, and AARP are good places to start. They offer lectures, activities, volunteer opportunities, outings, and/or classes that can lessen social isolation and improve mood.

• Physical activity releases chemicals that boost mood, reduce stress, and promote health and body rhythms.

• Relaxation exercises, such as mindfulness, abdominal breathing, imagery, and progressive muscle relaxation can improve mood and promote better sleep.

• Consider upgrading your mattress to a newer model if yours is more than 10 years old, or if it’s become uncomfortable.

• Adjustable beds can also help improve sleep quality by adjusting your sleep position for optimum comfort and pain relief.

Spring 2024 31

Simple Steps You Can Take to Increase Sleep Quality

Schedule. Have a consistent sleep and rise time; wait until you are sleepy to go to bed.

Limit. Limit alcohol, caffeine, nicotine, and heavy meals before bed.

Exercise. Add daily physical activity, such as walking, but not just before bed.

Eliminate. Eliminate or shorten daytime naps.

Preserve. Preserve the bedroom for sleep/sex (not TV, reading, or eating).

AND

Relaxation. Try to wind down with rituals using a dim light, relaxation exercises, warm bath, gratitude journal, etc.

Environment. Sleep in a cool, dark environment with no electronic devices; try white noise; invest in a comfortable mattress and pillows.

Socialization + sunshine. For some individuals daylight therapy may also be used.

Try. Try a soothing activity, such as playing soft music or light reading (no bright light).

What happened to Joanne?

Joanne found out that the wine she was drinking to “wind down” in the evening was making her insomnia worse. Alcohol often induces sleep but interferes with the ability to stay asleep and get high-quality, deep sleep. Joanne also shortened her daytime nap from 45 minutes to 20 minutes and cut back on her caffeine intake. Joanne’s health care provider ruled out sleep-related breathing disorders, medical conditions, depression, and other mental health conditions, and prescribed a short-term medication, which Joanne took for two weeks and then tapered as she began a program of cognitive behavioral therapy for insomnia. She did not want to continue daily use because she knew it is common to build a tolerance to the medication, and she read research showing that CBT-I was more effective than medication in treating chronic insomnia. Joanne eventually added some new physical activity and socialization activities to her routine.

Source: National Council on Aging. Read more at ncoa.org.

PRESENTING THE DYNAMIC DOWNSIZING DUO!

DOWNSIZING DONE RIGHT: THE WHEN, WHY, AND HOW

Thursday, May 16, 2:30–4:30 p.m.

SourcePoint, 800 Cheshire Road, Delaware

Learn about the perks and pitfalls of downsizing from local Realtor Stephanie Steinbeck with RE/MAX Revealty, who works with older adults as they transition into homes for their next phase of life.

Hear about the benefits of planning ahead for “downsizing done right,” which can save you and your family from the unnecessary costs, headaches, and health effects caused by poor planning.

Learn about the types of local businesses that are available to help. And meet Matthew Tway, a representative of our local Goodwill organization, who will share how Goodwill’s services can make downsizing easier.

Registration required. Register at MySourcePoint.org/ register or call 740-363-6677.

TAKE-BACK DRIVE-THRU

Saturday, June 15, 9–11 a.m.

SourcePoint, 800 Cheshire Road, Delaware

Are you wanting to declutter or get rid of items you no longer need?

We’ve made it easier with a collaborated take-back event. The following stations will be available as you drive through SourcePoint’s parking lot:

• Drug Disposal (No inhalers, large quantities of liquids, natural supplements, or vitamins.)

• Document Destruction

• Small Electronics Drop-Off

• Household Goods

• Clothing

Registration not required.