Spring 2016
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| HEALTH & FITNESS | DELAWARE COUNTY NEWS NETWORK
WEDNESDAY, MARCH 9, 2016
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SMART EATING
Tips to improve wellbeing
Implementing a healthy lifestyle is heavily rooted in the kitchen. Here are some tips to build a solid foundation with the foods you eat and drink every day.
Excellent examples of power-packed foods include bananas, dark leafy greens, black beans, avocados, strawberries, peas, quinoa, almonds, chia seeds and rolled oats. Shopping tip: these foods are typically located around the perimeter of the market.
Whole Foods Focus Fresh, unprocessed foods are the cornerstone of a healthful diet. Whole foods include fruits, vegetables, legumes, whole grains, nuts and seeds — all presented in their purest forms, free of unnecessary additives such as artificial flavors, colors, preservatives, sweeteners and hydrogenated fats. Build a recipe for success with an ongoing grocery list that incorporates natural foods you’re excited to try and begin to make small swaps. If it seems like an adventure, you’ll be inspired to avoid high-calorie, low-nutrient foods, and stick to those that provide energy and key disease-fighting properties. Excellent examples of powerpacked foods include bananas, dark leafy greens, black beans, avocados, strawberries, peas, quinoa, almonds, chia seeds and rolled oats. Shopping tip: these foods are typically located around the perimeter of the market.
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Soups and smoothies make for quick, healthful meals.
Mealtime Magic at Home Take a few minutes each week to make meal plans. Preparing and consuming mostly homecooked meals will train your palate to enjoy more healthful fare. And it’s worth the effort to know exactly what’s in each dish. Over time, you’ll learn to cook creatively with whole-food ingredi-
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ents Heathy eating can be a breeze with a wealth of mealtime ideas that take 30 minutes or less to prepare. A high-performance blender, like the Vitamix 780, makes it easy to whip up plantbased concoctions like smoothies, soups and whole-food juices — even healthy sorbets made
from nothing but frozen fruit. The blender has five touchscreen pre-programmed settings and an LED control panel to quickly create recipes with a single touch.
Stick to it
the past. Take a few moments to write down scenarios that might sidetrack you and how to avoid them. For example, partner up with friends or loved ones to form a support system and encourage each other to make healthy choices when getting together for occasional meals out. And lastly — it’s okay to indulge here and there. You will be successful if you are happy about your choices and don’t feel restricted. Focus on this new approach to eating to set out on the right course to optimal health. Understand what whole foods are, how to include them in your diet, and work with a support system. You’ll be well on the way to long-term success.
Now that you’ve committed to a whole foods-centered eating regimen, ensure old habits stay in StatePoint
It’s All in Your Head A person’s mind can play a large role in how quickly he or she is able to lose weight. Exercise and diet alone may not be enough, and positive thinking can provide the extra boost some people need. A Harvard study found that mind over matter may extend to weight loss as well. The study followed 84 cleaning women, half of whom were told that their physically demanding jobs met the requirements for exercise as set by the Surgeon General, while the other half weren’t given any information about their activity level and calorie burn. After a month’s time, researchers discovered that the group of women who were told that their work activity was good for them reduced their body fat, waist-to-hip ratio and body mass index. These participants had not changed anything else about their daily exercise and eating habits. The other group of women who were given no positive reinforcement did not lose any weight.
WEDNESDAY, MARCH 9, 2016
DELAWARE COUNTY NEWS NETWORK
| HEALTH & FITNESS | 3 A
BE A LOSER
10 tips to stick with your weight loss goals Deciding to lose weight is a great first step toward wellness. But goal setting is the easy part. Staying on the weight loss track and maintaining that weight loss are where the challenges begin. Here are 10 tips to help you get started and stick with it long-term. • Drink up: Hunger and thirst can often be confused, so stay hydrated. But remember, beverages are not a place to splurge on a ton of calories. Drink water. For a flavor boost, add fresh fruit slices or mint leaves. • Snack mindfully: It is all too easy to derail an otherwise flawless diet by binging at snack time. Be mindful of your snacks, and make sure they offer nutritional value and are designed to keep you satisfied until your next meal. • Sleep: Studies show a link between sleep deprivation and excess pounds. While there are many theories as to why this is, at the very least, getting enough sleep will promote clear-
headed, healthful choices throughout the day. • Jumpstart your weight loss: Studies show that early weight loss is a predictor of long-term weight loss success. Look for programs that keep you motivated, like Nutrisystem Turbo10, which delivers up to a 10-pound weight loss and up to five inches lost overall in the first month of dieting. • Eat small: Research sug gest s that eat in g smaller, balanced meals throughout the day promotes greater weight loss and maintenance. Schedule meals every two to three hours, six times a day. • Get moving: Exercise doesn’t have to be daunting! Get started with 10-minute sessions, three times a day. Movement sets your metabolism in motion so make sure it’s a consistent part of your weight loss efforts. • Eat out, right: Restaurant portions can be monstrous. Set aside half the meal and save it for later. Avoid key menu terms like “breaded,” “fried,” “crispy,” and “smothered.” At buffets, fill your first plate up entirely with greens before moving on to other options. • Embrace setbacks: Sometimes diets get temporarily thrown off course by a missed workout or a second slice of birthday cake. Rather than throwing in the towel entirely, view the setback for what it really is,
a temporary hiccup. • Be accountable: Keep a food and exercise diary to reinforce good habits. Log food, drinks, activity, weight and more to stay accountable. • Seek support: Weight loss and maintenance is no cakewalk. Turn to weight loss counselors, dietitians and online communities for support with your weight loss journey. The counselors at Nutrisystem for example, are available seven days a week. For more information, visit Nutrisystem.com. With the right attitude and the right tools, you can finally lose the weight for good. Courtesy of StatePoint
Studies show a link between sleep deprivation and excess pounds. While there are many theories as to why this is, at the very least, getting enough sleep will promote clear-headed, healthful choices throughout the day.
Keep Moving A lack of regular exercise can be more harmful than previously thought. According to a study published in The Lancet in 2012, across the globe sedentary lifestyles are now causing as many deaths as smoking. Data indicates that a lack of physical activity is causing 5.3 million deaths per year and that the problem is so bad some believe it should be treated as a pandemic. Exercise can reduce rates of obesity, strengthen bones, help a person manage stress, and reduce a person’s risk for cardiovascular disease and diabetes.
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HEALTH & FITNESS |
DELAWARE COUNTY NEWS NETWORK
Cut the Costs of Your Prescriptions The costs of filling prescriptions is simply too big to bear for many people, even now that the Affordable Care Act has greatly reduced the amount of people who are uninsured. A survey from the Commonwealth Fund found that 35 million people in America failed to fill a prescription in 2014 because of the cost of the medication. That figure represents an improvement from 2010, when 48 million people did not fill their prescriptions due to the costs of those medications, but it still serves to highlight a need many people have to cut the costs of their medicine. Though people who cannot afford to fill their prescriptions often feel helpless, there are a handful of ways they can cut the costs of their medications and start feeling better. ● Discuss changes with your physician. Perhaps the simplest way to cut prescription costs is to discuss medication options with your physician. Brand-name drugs are typically more expensive than generic alternatives, so speak with your physician about generic drugs or less costly brand-name drugs that may treat your condition as well as expensive brand-name drugs do. ● Consider Patient Assistance Programs. Sometimes
WEDNESDAY, MARCH 9, 2016
ALLEVIATE BACK PAIN
referred to as”Pharmaceutical Assistance Programs,” Patient Assistance Programs, or PAPs, can greatly reduce the burden of prescription drug costs. Sponsored by pharmaceutical companies, PAPs distribute billions of dollars to patients who otherwise could not afford their medications. Eligibility criteria varies depending on the program, but men and women struggling to pay for their prescriptions can speak with their physicians about PAPs. ● Consult your member organizations. If you are a member of the AAA automotive group or the American Association of Retired Persons, you might be eligible for medication discount cards free of charge. These cards provide discounts on your medications, but some come with expensive fees upfront. Look for no-fee cards, such as those offered to AAA and AARP members or others offered by nonprofit organizations, before considering options offered by pharmaceutical companies or other forprofit businesses. ● Contact charitable organizations. Some charitable organizations, such as the National Organization for Rare Disorders and maybe even some local nonprofits, offer prescription assistance to people in need. Visit NORD online at www.rarediseases.org.
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Proper seating for good health Small- and medium-sized businesses (SMBs) commonly offer an array of perks to promote healthy living, like ergonomic seating, yet back pain is still pervasive among many of their employees, according to a recent Office Depot survey. Eighty-seven percent of SMB employees surveyed sit in a chair on a daily basis, and more than half of them report suffering from
back pain. Using a chair with the proper seat height, seat pan depth and lumbar support can alleviate pain, promote circulation and provide spine support. For more information on fitting chairs based on an individual’s height and weight, visit www.officedepot.com. Courtesy of StatePoint
Using a chair with the proper seat height, seat pan depth and lumbar support can alleviate pain, promote circulation and provide spine support.
WEDNESDAY, MARCH 9, 2016
DELAWARE COUNTY NEWS NETWORK
| HEALTH & FITNESS | 5 A
KNOW THYSELF
Introspection helps to set goals When many of us think about making goals and keeping them, we think about external items, such as our bank accounts or our waistlines. But some experts believe that it’s best to turn inward when making positive changes. “Your entire body, down to the tiniest part of you, is truly a bundle and expression of energy, expressed through digestion, thinking patterns, metabolism and lifestyle choices,” says Maria É Garre, a teacher and therapist of yoga and Ayurveda. “Understanding your energy type can help you set and maintain your goals.” Garre says the first step toward understanding your life in a more connected way is to appreciate the qualities and functions of the elements and how they relate to body and mind. She recommends a simple energy quiz from Gaia, a streamingmedia provider, offering guidance on living a more conscious life, found at www. gaia.com/quiz2016. The quiz is based on ancient Eastern teaching to help people discover which of the five basic elements—
fers a bit of information about each of the elements and their energetic qualities: • Space: Space represents freedom and healing. It is clear, subtle and vast. In our bodies it represents the space between our joints, organs, cranium, cavities and so forth. It is also the space between thoughts and cycles. Space brings mental freedom and possibility, but an overly spacey mind will easily forget and be up in the clouds. • Air: All that moves in the body, from nerve impulses to the movement of eyes, lungs and digestive track, is air. Air also represents the movements of thoughts, ideas and inspiration. In the mind the air STATEPOINT element brings creativity and ideas, but When many of us think about making in excess, can have us thinking too much. goals and keeping them, we think about • Fire: All of our metabolic, enzymatic external items, such as our bank accounts reactions and transformative processes or our waistlines. But some experts believe in the body represent the fire element. In that it’s best to turn inward when making the mind, this fire mediates our ability to positive changes. learn, comprehend and analyze. It is our passion for life. The fire of intelligence is space, air, fire, water and earth—is most in- rewarding, but too much can make us critfluential in them. ical, impatient and irritable. With those teachings in mind, Garre of• Water: The water element brings mois-
ture to the whole body, allows for smooth movement and circulation of nutrients. It offers softness, compassion and immunity. In the body, it is the lubrication of the joints, digestive track, and sinuses. Water holds emotion and hence we cry when we are emotional. Too much water element in the mind can make us overly emotional. • Earth: Earth is the element we hold in the skin, muscles, bones, hair, teeth and nails. It is solid and firm and thus gives us density, stability, fortitude and strength. Earth helps the mind relax and be calm and steady. Excess of earth in the mind can leave us heavy, stuck or depressed. More content, including streaming videos and blog posts, about conscientious living can be found at www.Gaia. com and www.MariaGarre.com. “As you embark on new goals, start by looking at the basic elemental types to help you understand yourself,” says Garre. Courtesy of StatePoint
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| HEALTH & FITNESS | DELAWARE COUNTY NEWS NETWORK
WEDNESDAY, MARCH 9, 2016
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Embrace What Is Important
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vations enable people to live longer than ever before. As a result, as people age they require more precise and comprehensive medical care. Pennsylvania ranks fourth in the nation for percentage of residents over the age of 65, according to the Pennsylvania Department of Aging. With the aging population of Delaware County in particular, specialized geriatric behavioral and mental health services are necessary to support these individuals. Crozer-Keystone Health System recognized this need, and in response is proud to unveil Rejuvenations, a 20bed geriatric behavioral health unit located at Fair Acres, Delaware County’s skilled nursing facility, 340 N. Middletown Road in Middletown Township, Pa. Developed in partnership with Delaware County Council, Rejuvenations provides evaluation and treatment of geriatric patients experiencing acute mental health disorders. An experienced team of psychiatrists, nurses, social workers and therapeutic activity staff work together to provide the highest standard of safe care by attending to the patient’s physical, psychological and social needs. Although situated on the Fair Acres grounds, Rejuvenations will be staffed and operated by Crozer-Keystone under the license of Springfield Hospital. The unit opens in March 2016 and accepts patients from all levels of care — including nursing homes, assisted living facilities, boarding/group homes and private homes. Patients must have a primary psychi-
Kevin Caputo, M.D., chairman and vice president of Psychiatry and Behavioral Health for Crozer-Keystone Health System. atric diagnosis and be experiencing symptoms that require intensive medical management in an inpatient setting. Upon arrival, the patient will receive: • a comprehensive medical and psychiatric assessment, • an evaluation to rule out medical conditions that could be causing psychiatric symptoms, and • a series of diagnostic tests. Results from these assessments and tests will form the basis of a multidisciplinary treatment plan including thorough nursing care, individual and group therapies, and medication management. The team is led by Adam Glushakow, M.D., a Crozer-Keystone psychiatrist who will coordinate care and medical subspecialty services needed by the patient. Patients receive psychiatric evaluation daily, and nurses monitor patients 24 hours a day to track their progress. Kevin P. Caputo, M.D.,
chairman and vice president of Psychiatry and Behavioral Health for the Crozer-Keystone Health System, notes that this facility is intended to serve a growing need in Delaware County. “As seniors age they are more prone to psychiatric illnesses,” he says, acknowledging that while many illnesses can be managed in an outpatient setting, “some illnesses require an inpatient level of care.” For example, Dr. Caputo explains, a patient in a nursing home might be clinically depressed, with symptoms ranging from not sleeping or eating to crying spells, poor concentration, or suicidal ideation (thoughts of self-harm). If such symptoms intensify to the point where the patient requires 24-hour care, that care is best given on an inpatient psychiatric unit such as Rejuvenations. Dr. Caputo stresses that there should be no stigma in being evaluated and treated in a psychiatric unit, and underscores the temporary nature of such an intervention. “We hope to restore or maintain functionality,” he explains. “The ultimate goal is to help patients develop coping strategies and skills that help them return to constructive functioning in the family and community. Our goal is to return the patient to their previous living arrangement in a much improved state.” To learn more about Rejuvenations, Crozer-Keystone Health System’s geriatric inpatient behavioral health unit at Fair Acres, Delaware County’s skilled nursing facility, please call 484-4432460 or visit crozerkeystone. org/rejuvenations.
WEDNESDAY, MARCH 9, 2016
DELAWARE COUNTY NEWS NETWORK
How to fight postworkout fatigue
METRO
Post-workout fatigue may be a byproduct of several things, but the good news is that combatting exhaustion after a workout can be somewhat simple. day, that’s not the case for everyone, especially people who tend to function more effectively later in the day. If you like to workout at night but are finding it difficult to sleep at night, you might be more suited to working out earlier in the day. Conventional wisdom has long suggested that working out at night can negatively affect sleep, but the University of Pittsburgh Medical Center notes that the best time of day to workout varies from individual to individual based on each person’s cir-
fatigue may still be present post-workout. If you workout in the evening after work, then drink enough water during the day so your muscles are not dehydrated when you hit the gym. If you like working out in the early morning, give your body some time to hydrate between getting out of bed and beginning your workout. ● Eat right after working out. Some people find they are very hungry after working out, while others do not. But eating after a workout is a good idea. Protein helps muscles recover and grow after a workout, and that recovery can help combat post-workout fatigue. If you do not typically feel hungry after working out, as little as 10 to 20 grams of protein can do the trick. A single serving of Greek yogurt provides roughly 17 grams of protein, and that won’t make you feel full.
cadian rhythm. Simply put, Courtesy of Metro adults who want to find the best time of day to workout may need to do some trial and error. In addition, recognize that exercising daily is more important than when you exercise, so find the time that’s right for you and stick with it. ● Drink water before working out. Dehydration can have a very negative impact on your energy levels, so working out while dehydrated may tire your muscles out before you even lift a single weight, and that
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Health is a Laughing Matter
FEELING THE BURN
Many people begin an exercise regimen to fight the kind of fatigue that can result from a sedentary lifestyle. But what about the fatigue that can settle in after a workout? Post-workout fatigue may be a byproduct of several things, but the good news is that combatting exhaustion after a workout can be somewhat simple. ● Don’t push yourself so hard. Many people, especially those who have resolved to be more physically active, make the mistake of pushing themselves too hard during a workout. While it’s great to break a sweat when exercising, you don’t want to be so tired after a workout that you have no energy. One of the benefits of routine exercise is that it makes active men and women feel more energized, so if your workout is having an adverse effect on your energy levels you might be going too hard. Endurance is something that builds over time, and as you grow more acclimated to exercise, you likely won’t feel as fatigued. If you are not new to physical activity but still feel drained after your workouts, lower the intensity of your workouts and take more brief breaks between exercises and repetitions when strength training. ● Revisit your workout schedule. Your post-workout fatigue may be a byproduct of when you are working out. While early morning workouts boost many people’s energy levels throughout the
| HEALTH & FITNESS |
Research indicates that people who laugh a lot are much healthier and may live longer than those who don’t find time to chuckle. A good, deep belly laugh can provide your body and mind with a great workout. Dr. Lee Berk at the Loma Linda School of Public Health in California found that laughing lowers levels of stress hormones and strengthens the immune system. The organization Laughter Works, which teaches people how and why to laugh, says laughter can cause blood pressure to drop, blood to become oxygenated and endorphins to kick in, which can improve mood. And that’s just the beginning. Laughing can help reduce stress and promote stronger relationships between people who laugh together. Data indicates children around the age of six laugh the most, laughing roughly 300 times per day, while adults average only 15 to 100 laughs per day.
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| HEALTH & FITNESS | DELAWARE COUNTY NEWS NETWORK
WEDNESDAY, MARCH 9, 2016
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STAYING FIT
Exercise and arthritis Across the countr y, more than 50 million people are living with doctordiagnosed arthritis. So says the Arthritis Foundation, which projects that figure will rise to 67 million by the year 2030. Simply put, arthritis is a significant problem, one that can not only affect a person’s quality of life, but also his or her pocketbook, as the Arthritis Foundation notes that woking-age men and women (those between the ages of 18 and 64) who contend with arthritis are less likely to be employed than people of the same age who do not have arthritis. Arthritis is not only bad for employees, but also for employers, as it accounts for $156 billion annually in lost wages and medical expenses. Exercise may be the last thing on many arthritis sufferers’ minds, but exercise can play a vital role in reducing the often painful symptoms associated with arthritis. Among its other benefits, exercise can strengthen the muscles around arthritic joints and help men and women maintain bone strength. In addition, the Mayo Clinic notes that lack of exercise can make joints feel more painful and stiff, as a sedentary lifestyle will ultimately contribute to putting more stress on joints. Upon being diagnosed with arthritis, patients should speak with their physicians about the best way to use exercise to combat and relieve their symptoms. Some patients may require physical therapy, while others might be able to work with their physicians to develop an exercise regimen that can help reduce the severity of their symptoms and any pain
The Arthritis Foundation notes that woking-age men and women (those between the ages of 18 and 64) who contend with arthritis are less likely to be employed than people of the same age who do not have arthritis.
METRO
Aerobic exercise, including walking, can help alleviate the pain associated with arthritis. that accompanies those symptoms. The following are some types of exercises that figure to play a strong role in managing arthritis and improving quality of life. ● Aerobic exercises: Low-impact aerobic exercises, such as walking and swimming, can help arthritis sufferers alleviate their symptoms and
improve their overa ll health. Arthritis sufferers who have not exercised in awhile because of their pain may have gained weight as a result, and aerobic exercise is a great way to shed extra pounds. Losing excess weight is a great way to make physical activity less taxing on your joints as well. ● R a n ge - of-mot ion:
day. Adhere to this advice, continuing to perform the exercises as long as your doctor or physical therapists deems them necessary. ● Streng th training: As previously noted, arthritis sufferers may feel as though lifting weights will only exacerbate their existing symptoms. But streng th training w ill strengthen the muscles around the joints, providing more support for those joints and ultimately reducing symptoms of pain. Speak with your physician or physical therapist about appropriate strength-training activities and the importance of rest. If you experience any pain during strength-training sessions, stop immediately and report the pain to your physician. More infor mation about managing arthritis can be found at www. arthritis.org.
R ange- of-motion exercises are typically simple and don’t take much time, but when done correctly, such exercises can be very effective at relieving the stiffness associated with arthritis. A physician or physical therapist might advise you to do range-ofmotion exercises each day, and you may even need to do them a few times each Courtesy of Metro
Understanding Osteoporosis Osteoporosis is a disease of the bones that occurs when a person loses too much bone, produces too little bone or both. Though the disease is most often associated with women over 50, anyone can suffer from osteoporosis, which weakens bones and can make them more susceptible to breaks. Exercise is a great way for men and women to build and maintain strong bones in an attempt to prevent the onset of osteoporosis. According to the National Osteoporosis Foundation, weight-bearing exercises can help build and maintain bone density. But the NOF notes that men and women who have suffered broken bones due to osteoporosis or those at risk of such breaks may need to avoid high-impact weight-bearing exercises, which include dancing, hiking, jogging, and jumping rope, among others. For those whose physicians who suggest they avoid high-impact weight-bearing exercises, low-impact weight-bearing exercises can help them strengthen their bones. Such exercises may involve low-impact aerobics and using cardiovascular machines, such as elliptical trainers, stair-step machines and treadmills. Additional exercises that can benefit men and women looking to prevent or combat osteoporosis can be found at www.nof.org.
Though the disease is most often associated with women over 50, anyone can suffer from osteoporosis, which weakens bones and can make them more susceptible to breaks.
WEDNESDAY, MARCH 9, 2016
DELAWARE COUNTY NEWS NETWORK
| HEALTH & FITNESS | 9 A
BE PREPARED
Establishing advanced healthcare directives Healthy adults may give little thought to injuries or illnesses. When the going is good, it is easy to forget about the less pleasant side effects of aging. However, putting off these conversations and decisions can lead to unnecessary obstacles in the years to come. Advanced healthcare directives can be invaluable resources for family members and friends who will be responsible for managing a person’s plans should they become unable to make their own decisions. Various organizations, including AARP, offer resources on advanced planning and the options available to adults looking to plan their estates. The National Healthcare Decisions Day movement, a group dedicated to providing clear, concise and consistent information on healthcare decision-making, defines advanced directives as establishing: ● a “healthcare power of attorney” (or “proxy” or “agent” or “surrogate”), or the person you select to be your voice for your healthcare decisions if you cannot speak for yourself.
● a “living will” to document which medical treatments you would or would not want at the end of life. While these are decisions that people often put off, it’s important to make them as early as possible. Not only will they dictate your wishes, they’ll take the pressure off of loved ones who would otherwise be tasked with making difficult decisions on their own.
Healthcare proxy Appointing a healthcare proxy ensures that there will be someone there who has the legal authority to make healthcare decisions for you if you are no longer able to speak for yourself. This may be a spouse, child, relative, or close friend. The Mayo Clinic suggests choosing a person who can be trusted to make decisions that adhere to your wishes and values and to be your advocate if there are disagreements about your care. Be sure to have a candid discussion with your healthcare proxy in which you go over the types of medical care you wish to
receive and any ways you would or would not like your life prolonged. It helps to keep the proxy up-todate on any medical conditions you may have so that he or she can make the most informed decisions on your behalf. Having a healthcare proxy does not mean you are giving up your right to make medical decisions. It’s a fail-safe in the event you are unconscious or cannot direct medical care.
Living will An advanced healthcare directive enables you to create specific written instructions for future health care, known as a living will. The living will should include wishes regarding life-sustaining medical treatments and resuscitation if you are no longer able to speak on your own behalf. It also can spell out whether you want to remain in a hospital or receive palliative care at home for a terminal illness. A living will can be changed if/when your wishes or circumstances change. Courtesy of Metro
Isolation Concern Feelings of loneliness and isolation are common among the senior population. This is due, in part, to the large percentage of seniors who end up living alone later in life. U.S. Census Bureau information from 2010 indicated around 28 percent of people ages 65 and older lived alone at the time the data was collected. As people get older, their likelihood of living alone only increases, as many have fewer family members or friends around to provide company and care. Despite the large numbers of Baby Boomers living throughout North America, senior isolation is still a concern. According to the senior housing resource A Place for Mom, the following situations can result from senior isolation. ● Studies from the National Center on Elder Abuse show a connection between social isolation and higher rates of elder abuse. ● Feelings of loneliness can be linked to poor cognitive performance. ● Loneliness is associated with more depressive symptoms among seniors. ● A 2010 study published in Psychology and Aging indicated a direct relationship between loneliness in older adults and increases in systolic blood pressure over a four-year period.
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HEALTH & FITNESS |
DELAWARE COUNTY NEWS NETWORK
WEDNESDAY, MARCH 9, 2016
MAKING THE MOVE
Shopping for an assisted living facility TIME MATTERS IN AN EMERGENCY. OUR GOAL IS TO SEE YOU WITHIN 30 MINUTES. Crozer-Keystone Health System Emergency Services When faced with a medical emergency, why do more people in Delaware County turn to Crozer-Keystone than any other area health system? Because we offer an unparalleled range of specialized emergency care. Because, with locations throughout Delaware County, chances are one of our state-of-the-art facilities is nearby. Because, with our goal of seeing every patient within 30 minutes of arrival, they know they’ll receive the right care… at the right time.
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The decision to move yourself or a family member to an assisted living facility can be difficult. When men and women begin to experience difficulty with everyday activities, such as bathing, dressing or getting around, families may need to explore assisted living facilities. Millions of people in North America reside in assisted living facilities. The majority of residents in senior living are those who may need assistance with one or two daily activities, but who are otherwise mobile and self-sufficient. Families faced with moving relatives into assisted living facilities can consider the follow ing pointers to find facilities their loved ones will enjoy. ● Consider the arrangements and ser vices offered. Some facilities offer single rooms, while others provide apartmentstyle living. Most assisted living facilities provide a variety of services, such as housekeeping, laundr y, exercise and wellness classes, and social activities, for their residents. Investigate the offerings at each home you visit, looking for a facility that best suits your loved one’s needs. ● Inquire about staff and their schedules. It is important to know how many staff members a facility has and how many people are working at any given time. Do staffing schedules differ at night? If a resident has a particular rapport with one staff member, can he or she be requested? Look for a facility that is well-staffed
METRO
Millions of people in North America reside in assisted living facilities. The majority of residents in senior living are those who may need assistance with one or two daily activities, but who are otherwise mobile and selfsufficient. and adept at dealing with elderly men and women. ● Learn about individual service plans. Many assisted living facilities create individual service plans, or ISPs, for their residents to ensure individualized care is given. These plans are important for the safety and comfort of residents and also can help maximize a person’s independence. Some communities offer memor y care programs for those with Alzheimer’s disease or other cognitive disorders. ● Consider the security in place. A good assisted living facility has a 24-hour support system in place and immediate access to care. Rooms may be equipped with emergency phones that can be accessed day or night.
Many homes have checkin desks so that residents are accounted for when going on outings and for announcing guests. ● Check on licensing. In the United States, each state has its own licensing requirements for assisted living facilities. Confirm a facility is licensed and that it meets the expectations of the local regulatory agency. In addition, check w ith the Better Business Bureau to see if any complaints have been filed against the home. Assisted living facilities can meet the needs of people who cannot live independently but do not require the around-theclock care of a nursing home. Courtesy of Metro
WEDNESDAY, MARCH 9, 2016
DELAWARE COUNTY NEWS NETWORK
| HEALTH & FITNESS | 11 A
AGING GRACEFULLY
Diet and exercise needs change with age Maintaining a healthy weight is important at any age. But avoiding being overweight or obese can be particularly crucial for seniors, considering many illnesses are tied to body weight. Maintaining a healthy immune system also can require eating a balanced, nutritionally sound diet. The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. Caloric intake should be reduced because individuals are generally moving around less, have less muscle and their metabolic rates decline. People who find that they are having trouble losing weight in their 50s and older may be basing weightloss goals on calorie recommendations for younger people. One challenging thing about eating less overall is supplementing with more nutrient-rich foods. Older bodies still require similar amounts of protein, vitamins and minerals as younger ones, but older men and women must balance that need with their need to consume less calories. Consuming more fruits, vegetables and lean protein sources, including beans, and choosing whole grains over refined starchy foods can be the key. Watch what you drink, as well. Soft drinks and other sugary beverages may be packed with calories you don’t need. Choose unsweetened beverages and opt for water as much as possible. Protect yourself against dehydration, which can be harder to detect as you get older. In addition to modifying food and beverage choices and reducing their calorie intake, seniors should con-
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The Geriatric Research, Education, and Clinical Center at Durham Medical Center in Virginia says people need to change how they eat for every decade they reach. tinue to exercise. Healthy eating paired with moderate exercise remains one of the best combinations for healthy weight loss or weight maintenance. The goal is to consume fewer calories and expend more energy. While cardiovascular exercises can be a good way to get the heart pumping and stimulate your metabolic rate, as you age you should perform strength-training and weight-bearing exercises as well. Muscle mass naturally diminishes with age, and according to the Mayo Clinic
if you avoid strength exercises you can eventually lose muscle and increase the percentage of fat in your body. Strength training also helps you develop stronger bones, which can help prevent fractures. In addition, as you gain muscle, your body will begin to burn calories more efficiently, making your time in and out of the gym more productive. Apart from diet and exercise, aging adults may need to consult with their doctors about nutritional supplements. Your body may pro-
duce less stomach acid as you get older, making it more difficult to absorb vitamins from food, including vitamin B12 and vitamin D. Aging skin is less able to transform sunlight into the vitamin, which can affect the body’s ability to absorb calcium. Deficiencies in vitamins D and B12 and calcium can result in a number of health conditions. Routine blood work can help pinpoint whether you are deficient in key nutrients. Courtesy of Metro
Dale C. Resue, JR., D.M.D. 1999 Sproul Road, Suite 27
Lawrence Park Professional Building Lawrence Park Center, Broomall, PA 19008
Family, Cosmetic & Implant Dentistry Associate professor U of P Dental School Phone: 610-325-4444 • Fax: 610-325-6993 Cell: 484-437-0585 www.resuedmd.com
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| HEALTH & FITNESS | DELAWARE COUNTY NEWS NETWORK
WEDNESDAY, MARCH 9, 2016
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TEL: 610-545-6040
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Media, PA 19063