Daily Journal
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Monday, January 18, 2016 | B1
B2 | Monday, January 18, 2016
Daily Journal
New App Aids Senior Living
Developers at Notre Dame create interactive app to assist living By ALEX BURNHAM CTW Features
For seniors, the future of healthy living is now. Researchers at the University of Notre Dame have developed a health and wellness application called eSeniorCare that not only tracks data but also creates a personalized socio-ecological construct for all seniors using the technology. eSeniorCare empowers and engages seniors, providing fluidity to the senior-to-care-provider relationship. Seniors can seek the assistance of health workers while maintaining their independence. They can connect with care providers by sending concerns and questions as text or voice messages. The app allows seniors to track a variety of health goals. Goals range from health to finances to reading, and users can maintain a record of various activities in support of such goals. Additionally, they can send the records to resident health administrators for guidance, reflection and personal motivation.
The application also features medication scheduling and management, history and reminders. These reminders have textual, audio and video components. Caretakers can see when seniors aren’t taking medications correctly, and this means the caretakers can intervene when necessary. One of eSeniorCare’s most popular features with seniors is brain games that are designed to enhance cognitive health and avoid impairment of mental function. However, one of the biggest changes from the first rollout to the current edition of the application is language, and this includes the word “games.” “One of the significant changes, other than the revamped design, was words,” says Nitesh Chawla, director of Notre Dame’s Interdisciplinary Center for Network Science and Applications. “Instead of ‘games’ we changed the language to ‘hobbies’ and little things like that.” A variety of crossword and Sudoku puzzles and other hobbies provide the opportunity for mental stimulation.
In collaboration with Beacon Health System, eSeniorCare was first introduced at two senior independent living facilities in South Bend, Indiana. In a pilot study following implementation of the app, the researchers tracked the quantitative information for three months. They also tracked the daily activities of users for seven months. They found seniors’ technology comfort and literacy increased during this period. There was also an increase in interpersonal interactions among all participants. “eSeniorCare empowers our residents to maintain their independence by providing a framework for medication, nutrition and pain management,” says Kimberly Green Reeves, community benefit investment coordinator for the Beacon health system. “[eSeniorCare] fosters productivity by giving them the opportunity to track their goals, with encouragement along the way. The eSeniorCare portal has the potential to increase access and communication between our staff and the senior residents by providing real-time feedback on health data,
self-reported by the seniors, so that their needs are addressed in a timely manner. Ultimately, eSeniorCare helps sustain and support independent living and the well-being of elderly residents with limited income.” The researchers, in a second pilot study at more facilities, are now tracking the hobbies, activity and health data and medication components of the app. Their initial results reveal high engagement with the hobbies section; patients reported a sense of purpose and increase in mental stimulation; and communication increased, which helped maintain more positive relationships. “It is about personalized health care,” Chawla says. “It is about the individual. It is about how we can bring data and technology together to help empower the aging population to live healthy, independent, social and productive lives. It is about making a difference.” The app is being piloted at senior independent living facilities in the South Bend area and is not yet available to the general public. © CTW Features
10 Ways to Stay Fit at Work
Break a sweat while you're at work and still keep it professional By CHRIS GELBACH CTW Features
As America battles an obesity epidemic and the health hazards of sitting too much, physical activity during the workday has never been more important. But in office cultures where even taking a full lunch can be difficult, finding time for a workout can be even tougher. For workers who can get out for lunch and have access to a nearby fitness center or shower facilities,
a short lunch workout can provide tangible benefits not only for fitness, but for work performance throughout the day. Charles Hillman, a professor at the University of Illinois at UrbanaChampaign who studies health behavior and brain structure and function, notes that two different studies of adults have indicated that just a 20-minute bout of moderate-intensity aerobic exercise relates to better short-term cognitive
performance on certain tasks. It also enhances performance over time. “There appear to be acute and chronic responses to physical activity relative to brain function and cognition,” Hillman says. “The acute effects appear to last approximately one hour following the cessation of the bout of aerobic exercise. The chronic effects appear to alter overall performance.” Workers who don’t have the time or facility access to
pull off this kind of workout and look presentable afterward shouldn’t fret. More modest approaches can also reap big benefits. “Lunch-hour workouts should be a combination of stress reliever and circulation improver,” says Mary Ellen Rose, chief science officer for the Institute for Healthy Destinations and a worksite health promotion consultant. “It doesn’t have to be a full-out sweat-filled workout to benefit your health and wellness.” Here
are ten other tips Rose offers for getting more activity throughout the day: 1. Stand up while making phone calls. Try doing exercises like calf raises, side bends, seat squats, desk push-ups and triceps dips that get your blood circulating but don’t leave you huffing and puffing. 2. Hold standing meetings or meetings where you walk and talk. This can get you some exercise while See FIT AT WORK / Page 5
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Monday, January 18, 2016 | B3
Daily Journal
Love Thy Fruits and Veggies
Eating more fruits and vegetables can help heart health later in life By ALEX BURNHAM CTW Features
Most remember vividly the days when Mom and Dad wouldn’t allow dessert before vegetables had been eaten. Still today, parents do their best to convince kids that plants are healthy. For kids, groans often replace chewing: The bizarre foods of varying (usually) green shades rarely elicit a positive response. But, as recent research suggests, Mom and Dad are right. Researchers for the American Heart Association’s journal, “Circulation,” found evidence that suggests eating more fruits and vegetables during young adulthood associates with less calcified coronary artery plaque 20 years later. Plaque is a thickened area consisting of fibrous tissue and lipid (that means fat). So, fruits and veggies mean wider, healthier arteries. The study included 2,506 participants. Researchers divided them into three groups based on daily consumption of fruits and vegetaBy ALEX BURNHAM CTW Features
bles. According to the AHA, a serving size of fruit or vegetables is about 1/2 cup. Women in the top group consumed, on average, nearly nine servings of fruit and vegetables daily. Men in this same category averaged more than seven daily servings. In contrast, women in the bottom third consumed an average of 3.3 servings, and men consumed 2.6. Serving sizes were based on a 2,000-calorie-a-day diet. Those participants in the group that ate the most fruit and vegetables had 26 percent lower odds of developing calcified plaque 20 years later, compared with those who ate the least amount of fruit and vegetables. The AHA says this is the first study to examine whether eating more fruits and vegetables as young adults could produce a measurable improvement in the health of their hearts and blood vessels years later. Previous studies found correlations but nothing quantifiable. “People shouldn’t assume that
Preventing Vision Loss From Diabetes
A new report from the Centers of Disease Control and Prevention shows that new cases of diabetes As new cases of fell by nearly 20 percent between diabetes are on the 2008 and 2014. It is decline, a new drug the first prolonged emerges to treat decline in more diabetes-related than 25 years. In vision loss and of itself, diabetes is an illness that requires constant management, and despite best efforts, an unfortunate derivative of diabetes can be vision loss. Diabetic retinopathy is a diabetic complication that affects eyes. Damage to blood vessels of the light-sensitive tissue at the retina causes this ocular infirmity.
they can wait until they’re older to eat healthy – our study suggests that what you eat as a young adult may be as important as what you eat as an older adult,” said lead author of the study Dr. Michael D. Miedema, senior consulting cardiologist and clinical investigator at the Minneapolis Heart Institute. Miedema headed the Coronary Artery Risk Development in Young Adults (CARDIA) study. This began in 1985 and lasted for 20 years. At the beginning of the study, participants provided a detailed diet history; information on other lifestyle variables; and
cardiac
cardiovascular risk factors like blood pressure, whether or not they smoked cigarettes, weight and others. Twenty years later, participants underwent a cardiac tomography (CT) scan to check for buildup of calcium on artery walls. Higher coronary calcium scores are associated with a higher risk for heart attacks and other coronary heart disease events. Individuals who ingested more servings of fruits and vegetables on a daily basis had lower coronary calcium scores and less arterial calcification. © CTW Features
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See EYESIGHT / Page 5
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Please consider volunteering your time in one of these mentoring programs in St. Francois County Young Faith in Christ: Tammy Pyatt at 747-1705 Farmington Children’s Home: Holly Haas 756-6744 You may also contact Al Sullivan at St. Francois County Community Partnership at 431-3173
B4 | Monday, January 18, 2016
Daily Journal
Make Aging Well Part of the Life Plan Physical well being and fiscal fitness walk hand in hand. Sound exercise habits can be an important element of a life plan.
By LINDSEY ROMAIN CTW Features
Retirement is idealized as a time of relaxation, reserved for fun and loved ones after all the hard work is done. And many seniors embrace the sunny notion. According to a survey done by the National Council on Aging, UnitedHealthcare
and USA Today, most older Americans expect better times ahead. Some 75 percent of boomers (age 60 to 64) expect their health to get better or stay the same in the next five to 10 years. Twenty-five percent of those seniors also say their health is better than normal.
Get Going! Focus on four types of exercise and activity for optimum fitness as you age, according to Go4Life, an exercise and physical activity campaign from the National Institute on Aging. Mix up the activities to avoid boredom and prevent injury.
Endurance
Brisk walking or jogging Yard work (mowing, raking, digging) Dancing Swimming Biking Climbing stairs or hills Playing tennis Playing basketball
Strength
Balance
Standing on one foot Heel-to-toe walk Tai Chi
Flexibility
Shoulder and upper arm stretch Calf stretch Yoga Source: go4life.nia.nih.gov
Lifting weights Using a resistance band
Yet fewer seniors report the level of physical activity and exercise that is required to insure a good quality of health. Little more than half (52 percent) of the surveyed seniors say they exercise or are physically active at least four days per week; another quarter say they are active one to three days per week. About one in 10 respondents report that their exercise or physical activity is limited to just a few days each month, and 11 percent are never physically active Confidence is fine, but “it’s important that this positive mindset doesn’t prevent them from taking the necessary steps to maintain optimal health,” says Rhonda Randall, chief medical officer at UnitedHealthcare. The survey of 2,250 U.S. adults
age 60 or older examined seniors’ outlook and preparedness for aging. Randall points to a figure from a Centers of Disease Control and Prevention survey that shows that 80 percent of older adults live with one chronic condition, while 50 percent have at least two. She cites chronic conditions as the biggest driver of cost and quality of life for seniors. “For people who are in poor health and getting ready to retire, monthly expenses will only increase with health bills, medications and other services needed to support them as they age, which can deplete their financial resources,” says Randall. Investing in health from an earlier age is the easiest way to secure a promising postretirement life. Randall says it’s never too late to take the
necessary steps towards that healthier lifestyle. “Whether you’re 50 or 70, start today,” she advises. Health extends beyond the obvious balanced diet and exercise routine – it’s about overall health of the body, mind and finances. “Maintaining a healthy body will be significantly easier if you’re feeling good mentally and emotionally, so that’s why it’s important to stay engaged with family, friends and the community to keep mentally sharp,” says Randall. She suggests setting goals or writing a mission statement for your retirement years. “You’ll be glad when you start to reap the rewards, such as weight loss, more energy, better mental wellbeing and lower health care costs,” says Randall. © CTW Features
5 Tips for Better Financial Health As the calendar turns over a new year, it's a good time to take stock of your finances. Evaluating what missteps you made with your money in the past year, determining how you can correct those errors and setting a realistic budget will put you on your way to better financial health in 2016. A top New Year's resolution is putting money into a savings account each month, according to a recent survey of working adults by the Principal Financial Group.
Leading money management priorities include paying down debt (28 percent), saving for retirement (25 percent) and building a savings account for emergencies (15 percent). Achieving those goals starts with setting a budget that you can reasonably follow, said Kevin Morris, vice president of retirement and income solutions at The Principal. However, the group's recent survey shows many Americans have plenty of room for improve-
ment. In 2015, workers reported that they blew their budget on dining out (24 percent), food/groceries (19 percent), entertainment (15 percent) and other consumer goods (15 percent), among other things. On top of that, employees' top financial blunders included not saving enough (20 percent), accumulating credit card debt (11 percent) and spending outside their means (9 percent). "It's not surprising to see that American
workers continue to blow their budget dining out," Morris said. "It's easy to spend $30 here and $40 there on a meal and not think twice about it. But what if they put that money toward something more longterm, like retirement? Or building up their savings? Over time, those pizza deliveries and nights on the town add up and can make a huge difference in your budget." Getting your financial house in order doesn't have to be a burden. Follow these tips to establish a budget and begin building healthier money habits: Account for incidentals. When listing all the people and places you owe money, it can be easy to overlook other expenses that really add up. Things like a work wardrobe, toiletries and personal hygiene items are necessary purchases that should be reflected in your budget. Expect the unexpected. Even the best planned budget can fall apart when unexpected expenses arise. Ensure that you're not only directing a sum of money to your savings account each month, but that you're earmarking some of that money
for emergency car repairs, an unplanned visit to the veterinarian or a critical home repair. Don't treat your budget like a bad diet. Like a crash diet, being too restrictive with your budget will leave you discouraged and exhausted. And maybe hungry. The key is to be honest with yourself about your spending. Look at your spending history - you might be surprised to see where your money goes. Be sure to set a reasonable budget each month that allows you manage your finances without falling off the wagon. Leverage rewards. It may seem counterintuitive to use a credit card for expenses you don't need to buy on credit. But if you use a cash back rewards credit card for your regular essential purchases and even bills, you'll have some extra income each
month. Deposit those rewards in a savings plan or allocate them to help pay down debt each month. Just remember that this approach only works to your advantage if you pay the balance each month. Research all your money management options. A solid budget is the foundation of a good money management plan, but the type of accounts you use can also influence your financial situation. A financial advisor can help you understand the benefits and limitations of various types of checking, saving and investment accounts, as well as other products to help maximize your savings and minimize debt. Find more information to help guide your budget planning as well as the full Principal Financial Well-Being Index: American Workers study at principal.com. Photo courtesy of Getty Images
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Daily Journal
Fit At Work Continued From Page 2 also preventing meetings from running long. 3. Build exercise breaks into your workday. Set your phone alarm to go off every two or three hours as a reminder to get up and do some light resistance exercise or stretching. 4. Search for “15-minute workout videos” on YouTube and Pinterest and then choose exercises that you enjoy to create your own brief workout. Focus on core exercises. 5. Memorize a few simple exercises (like a plank and a push-up) and do them every day for a week. “Add another two exercises to your routine each week,” Rose says. “Before long, you’ll have plenty to choose from and won’t have to think about what to do for a good workout with the time you have.” 6. Change into walking shoes, grab a coworker and head outside for a walk at lunch. Set your phone alarm for 15 or 30 minutes and get as far as you can. Turn back when the alarm sounds. 7. Go for a brief stair workout in your building. If that’s too intense, step up onto a 10” or 12” platform and back down. Lead 25 times with the left foot and 25 times with the right. 8. If you drive to work, park at the far end of the lot to get more steps in. If you take public transportation, get off a stop early and walk the rest of the way. Take the stairs instead of the elevator whenever possible. 9. Don’t forget the upper body. “That’s where we carry most of our stress and muscle tension,” Rose says. “Stretch and flex the shoulders, neck, back and wrists. Move each joint purposefully and with the intention of improving flexibility and blood circulation through the joint.” 10. Use “sweatworking” judiciously. Meeting like-minded clients for a yoga or spinning class as a networking opportunity has been a topic of several recent articles, but is not without its drawbacks. “It’s might be tough to actually talk during some of those workouts, not to mention what you look like when you’re working hard,” Rose says. “It’s a great idea for an alternative to the post-work happy hour, though.” Exercise is more fun when it’s a shared experience, so invite your coworkers to participate whenever possible. And if you can get your boss to buy in, even better. “Exercise culture starts at the top of the organization,” Rose says. “If the boss takes the time to exercise, he or she will support opportunities for employees to do the same.” © CTW Features
Eyesight Continued From Page 3 Earlier this month, researchers of the National Eye Institute (NEI) found that the drug Lucentis (ranibizumab) can be highly effective for treating proliferative diabetic retinopathy. The researchers, part of the Diabetic Retinopathy Clinical Research Network, say this is the first major advance in therapy in 40 years, according to a press release published by Newsroom. Diabetic retinopathy is the leading cause of vision loss and blindness among working-age Americans. It occurs when abnormal blood vessels grow near the retina and leak blood, which can obscure vision and damage the retina. Lucentis is one of the several drugs called VEGF inhibitors that can block this process. In the new study, Lucentis was compared to scatter laser therapy (or panretinal photocoagulation), which has been the standard treatment for proliferative diabetic retinopathy since the 1970s. Although laser therapy is effective in improving central vision, it can cause decreased night and side vision. The study found that Lucentis produced more improvement in central vision with less malignant effects compared to laser therapy. However, the drug requires injection into the eye. VEGF inhibitors have been used for several years to treat diabetic macular edema, a swelling of the retina can occur as blood leaks around it. The new study suggests that VEGF drugs may even help prevent macular edema. Study participants who were treated with Lucentis were less likely to develop macular edema than those treated with laser therapy. As better treatments for diabetic retinopathy develop, it’s important to remember that an early diagnosis is the first step to getting treatment and saving your sight. You should get a comprehensive dilated eye exam at least once a year if you have diabetes, given that diabetic retinopathy often has no symptoms in its early stages. But an eye care professional can detect it before symptoms occur. And with early detection and appropriate treatment, the risk of severe vision loss from the disease can be reduced by 95 percent. “Only about half of all people with diabetes get an annual comprehensive dilated eye exam, which is essential for detecting diabetic eye disease early, when it is most treatable,” NEI director, Dr. Paul A. Sieving. Controlling diabetes is paramount to preventing vision loss. If you have diabetes, then NEI’s National Eye Health Education Program recommends these important steps to keep your health on TRACK: Take your medications as prescribed by your doctor Reach and maintain a healthy weight Add physical activity to your daily routine Control your ABC’s – A1C, blood pressure and cholesterol levels Kick the smoking habit 00 1
© CTW Features
Food Power By BEV BENNETT CTW Features
Protein, which is known to provide satiety, may be a key to whether dieters will fare well on three meals a day. Most Americans consume 10 to 15 percent of their calories as protein foods, according to Heather Leidy, Ph.D., assistant professor in the department of nutrition and exercise physiology at the University of Missouri, Columbia. The Centers for Disease Control and Prevention recommends that 10 to 35 percent of daily calories come from protein, depending on age, physical activity and gender.
Eating more protein, 25 to 30 percent of daily intake, seems beneficial for body weight management, according to Leidy. In addition, Americans get twice as much protein at dinner than at breakfast and lunch, according to Leidy, who looked at data from the National Health and Nutrition Examination Survey (NHANES). “People are eating way too much [protein] at dinner. It should be better distributed with breakfast and lunch,” she says. In her studies on satiety, Leidy focuses on low-fat protein foods such Greek yogurt and lean pork. Although milk delivers almost nine grams of protein in an 8-ounce glass, it’s
not as filling. Protein aside, how often should one eat? Meal frequency may not matter as much in the short term as long as dieters do not have insulin resistance and can maintain their ability to know when they’re satisfied, according to Dr. Todd Burstain, CMO, Tulane University, New Orleans, Louisiana. However, dieters probably don’t need to eat as frequently as they think. According to experts, in general most of us are fooling ourselves into the argument that our blood sugar is going down and we need a snack in the afternoon or midmorning. © CTW Features
New Year Boosters for Body and Mind A new year is the perfect time to commit to making personal improvements to your body and mind. Fortunately, there are plenty of resources available to bolster and guide you for nearly every selfimprovement effort you can imagine. If you're seeking inspiration, these ideas will put you on track to better yourself inside and out during the coming year. Eat well with ease. Eating better tops many New Year's resolution lists, but the demands of a busy schedule can quickly derail your plans. Take the guesswork out of portion control and calorie counting with complete, freshly prepared meals you can pick up or have delivered to your home. Seattle Sutton's Healthy Eating offers a range of calorie plans, as well as vegetarian meal options. Based in Illinois, the freshly prepared meal company conveniently serves up weekly plans consisting of three meals per day or 21 meals per week. Learn more by calling 1-800-4423438 or visiting seattlesutton. com. Banish stress. Find ways to ease your mind and reduce tension and anxiety like a pro. Although an ultraconnected life can be the source of your stress, it can also give you some handy tools to help keep pressure and worries from mounting. Whether you tend to journal away your aggression, need some quiet time with soothing music or want a mindless distraction while you take a break, you can find dozens of apps to help keep stress in check. Learn a language. Keep your mind active by challenging yourself to learn a new language. With courses designed by a professional team of linguists, authors and teachers, Babbel tailors lessons to help you become conversational in as little as 10 hours. The interactive lessons are
available in 14 different languages and use real vocabulary for real situations. With cloudbased content, you can seamlessly learn at your desktop, laptop, smartphone or tablet, whether you're at home, taking a break or on the go. Learn more at Babbel.com. Energize your exercise. When weight loss or a more sculpted shape is the goal you're pursuing, it can be tough to stay motivated. Keep the longterm prize in sight by celebrating short-term victories. Wearable devices help track your movement and activity, as well as numerous health indicators, so you can watch your progress on a daily and weekly basis as you work toward the finish line. Fuel yourself. Smoothies are a popular source of vital nutrients and energy - and, luckily, you can make them part of your daily diet with just one machine. The Nutri Ninja Auto-iQ Compact System, which is available at retailers nationwide, provides nutrient and vitamin extraction with high-performance blending to take drink customization to a whole new level. But it
doesn't stop at drinks the system also helps prepare appetizers, meals and desserts. Accessories include multiple cups, blending and prepping tools and a 30-recipe guide. Additionally, the system offers the first-ever coffee and spice grinder blender attachment (sold separately).
For more information, visit ninjakitchen.com. Putting the right tools and resources in place helps ensure your New Year's resolutions are within reach, so you can focus on working toward a better version of yourself all year long. Photo courtesy of Getty Images
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B6 | Monday, January 18, 2016
Daily Journal
What to Eat for a Healthier Heart
Experts agree that fruits and vegetables maintain healthy arteries. But exactly what kinds of fruits and vegetables should you eat? Here are a few heart-healthy foods to add to or complement your diet.
1. Salmon
This fish improves heart health due to its omega-3 fatty acids. According to Rachel Johnson, Ph.D., “Omega-3s have an anticlotting effect, so they keep your blood flowing.” These acids also lower triglyceride levels, reducing the chance of heart disease.
2. Dark chocolate
Contains flavanols, which lower blood pressure and can prevent blood clots. Additionally, dark chocolate (at least 70 percent cocoa) contains antioxidants, the
stuff that keeps LDL cholesterol from attaching to artery walls.
the low-sodium option when you’re at your local supermarket.
3. Raspberries
6. Oatmeal
Berries as a fruit group have a bunch of polyphenols (antioxidants) that lower the risk of stroke and provide vitamin C throughout the body.
4. Fat-free/Low-fat milk/yogurt
In general, dairy products can raise cholesterol due to saturated fat. However, dairy products are also high in potassium, which lowers blood pressure. So, when you consume fat-free dairy products you get all of the benefits of potassium without the cholesterol.
5. Chickpeas
These legumes can lower LDL cholesterol. Just make sure to buy
Oats have beta-glucan, a type of fiber that lowers LDL cholesterol levels.
7. Olive oil
A great alternative to butter when it comes to reducing saturated fat intake.
8. Avocados
Great food because they contain monounsaturated fats and antioxidants. Try using it as a spread in place of butter.
9. Red Grapes
The red variety of grapes helps reduce platelets from coagulating (thanks to resveratrol), and that means lower blood pressure.
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10. Walnuts
These nuts contain “good” fats, according to various experts. The fats within walnuts are monounsaturated instead of saturated. This means that consumption causes LDL (low-density lipoprotein) cholesterol levels to fall and HDL (high-density lipoprotein) cholesterol levels to rise. Dr. Stephen Daniels, Chairman of Pediatrics at the University of Colorado School of Medicine, explains that good fats are named so because they lack the LDL cholesterol. “HDL cholesterol is kind of like a garbage truck,” he says. “When it flows through your bloodstream it cleans the arteries. LDL cholesterol is like garbage that can clot and stick to the artery walls.” © CTW Features
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