50 Plus by The Herald Sun

A SPECIAL SUPPLEMENT TO

Whittling Your Waistline Shedding pounds after 50

On the Hunt

Job hunting tips for men and women over 50

Over 50 Now What?

MAY 2013

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May 5, 2013 • The Herald-Sun

3 Travel ideas for active seniors 5 Things to consider as retirement approaches 6 These foods may help prevent cancer 7 How to generate retirement income-during retirement 9 These are not your grandmother’s retirement homes 12 Over 50 now what 12 Coping with seasonal allergies 13 Treat sleeplessness with vitamins & supplements 14 Get to know cataracts risk factors 14 Glaucoma, a common but treatable disease 15 Different conditions comprise low vision 15 Treatment options abound for arthritis sufferers 16 Keeping marriage going strong into your golden years 16 Shedding pounds after 50 18 ‘Heart disease’ describes numerous conditions 18 Job hunting tips for men and women over 50 19 How to make informed healthcare decisions 19 Prunes as a superfood are revamping fruit image

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www.suttonstation.com • 919-484-1053 5836 Fayetteville Road, Suite 201 • Durham, NC 27713 Located 1/2 mile north of I-40/Fayetteville Road interchange

Did you know?

he Baby Boomer generation is one of the most influential demographics in the world today. Boomers represent roughly 28 percent of the total population of the United States, according to “Baby Boomer” magazine, and this means they are the largest generational segment as well as the single largest economic group in the

United States. They hold 70 percent of the U.S. wealth and are expected to inherit millions of dollars over the course of the next 20 years. Baby boomers comprise a population of adults who were born between 1946 and 1964. That makes boomers people who are between 49 and 67 years old. Many of these baby boomers have grown

to be household names and influential individuals in all areas of business. Actor Brad Pitt is a baby boomer, as is President of the United States Barack Obama. Director Peter Jackson, singer k.d. lang and business mogul Donald Trump all belong to the baby boomer generation. Here are some additional facts and figures about baby boomers: • B aby boomers have more discretionary income than any other age group. • Baby boomers own 80% of the money in savings and loan associations. • Baby boomers spend more money than other groups. • B aby boomers account or nearly half of all consumer demand. Baby boomers have been known to have an unprecedented impact on American culture, society and the economy, and that influence is bound to continue for several more years.

The Herald-Sun • May 5, 2013

Travel ideas for active seniors • Exotic tour: Seniors who were never able to afford or spare the time for an extensive vacation may now want to visit those exotic locations that have beckoned for years. Now could be the time to book a ticket for Europe and visit all of the cities that have made the history books. Those looking for even more adventure can travel to the South Pacific and explore tropical islands. Others may want to go “down under” and experience the rugged Outback or the culture of Australian city centers. Establishing a relationship with a local, professional travel agent is a great idea as they know about the best specials and options and can help you to determine what vacations best match your dreams, budget and ability to get around. They will also be there for questions and to help you check off the items on your bucket list! Sarah Waxler, president of Travel Leaders in Durham, contributed to this article.

Travel ranks among the top leisure activities for men and women over 50.

River Cruises Are The Way To Go!

hose who have said goodbye to the worka-day grind now have many hours to settle down and relax. People who have continually put off vacations in lieu of work responsibilities may now have all the time they need to explore the world. Sarah Waxler, president of Travel Leaders, says that being retired opens up a world of possibilities with much more flexible travel dates, longer organized group tours and cruises, and off-peak dates with substantial discounts and itineraries that are offered periodically through professional travel agents, when a cruise is repositioned, for example. One of a great growing travel segments is multigenerational travel – whether it is grandparents and grandkids or a trip that includes serveral generations.There are companies that are focused soley on multi-generational travel. While certain destinations are not always practical for certain age brackets, there are many places to which seniors can visit comfortably and enjoy a wealth of memories. • Theme parks: Although theme parks may seem carved out entirely for the adventure-seekers, there are many other more placid activities that would appeal to those who prefer to keep their feet firmly on the ground rather than looping through the air on a rocket-propelled coaster. With animal preserves, water parks, fine dining, and a bevy of hotels either in the park or directly on the outskirts, theme parks provide many activities for older travelers. Although theme parks require a lot of walking, many provide wheelchairs or motorized scooters for those who need to get off of their feet. They also make a great option for seniors who will be traveling with the entire family, including children.

• All-inclusive Resorts: All – inclusive resorts have become particularly popular as they are the “no-worry” vacation. Everything is included from meals to drinks, watersports , local entertainment and often even gratuities, You don’t have to think about money while you are away, says Waxler. Whether it’s a romantic escape, a girlfriends getaway or a multi-generational gathering, all inclusive resorts and cruises are great options for a wonderful vacation. • Cruising: Cruising is a preferred vacation choice for the 50+ set. With the myriad activities offered on board, cruises are a versatile vacation option. Also, there is no need to worry about traveling far for meals and other entertainment options, as everything is self-contained on the cruise ship. For more active seniors who enjoy the daily getaway, excursions in ports of call can provide the variety desired. • Guided tours: Experience a piece of history and sign up for tour packages backed by reputable companies. The tours may involve train or bus travel, and various attractions will be visited. At the end of the tour, individuals can choose to extend the vacation by checking into a hotel nearby. • RV trips: Another self-contained vacation that is entirely up to the people traveling is vacationing by recreational vehicle. Seniors can customize their routes depending on which areas they want to see. Companies like Cruise America RV enable people to rent an RV so they needn’t worry about the expense of buying one outright. However, should RV traveling become addictive, there always is the option of buying a camper later on. Setting an itinerary and then establishing the pace enables travelers to tour the country or cross the border as desired. From beaches to national parks, many areas offer RV hook-up areas and amenities.

River cruising is one of the hottest trends in travel right now. River cruising offers a comfortable and relaxing vacation through many of the world’s most picturesque rivers, canals, inlets and harbours. River cruises operate from a large variety of popular tourist destinations in many countries such as Australia, China, Egypt, Europe (including Austria, Belgium, Britain, Bulgaria, Czech Republic, England, France, Germany, Holland, Hungary, Ireland, Italy, Luxembourg, Netherlands, Poland, Romania, Russia, Scotland, Serbia, Spain Switzerland, England - UK (Great Britain), Ukraine and Vietnam. If you have ever wanted to step on board a luxury cruise ship and see the world’s most beautiful cities, drift gently afloat through the countryside, visit local art galleries, castles, restaurants, theatres, markets, vineyards or museums - wander through scenic rural regions, enjoy the fresh air and peace in comfort, then a river cruise is for you. On board, modern, renovated river cruising

vessels offer a wide range of entertainment options, such as fine restaurants, bars, gymnasiums, libraries and sun decks. On a typical cruise, facilities include beauty salons, gymnasiums, and laundry service. Cabins feature modern amenities, including TV, air conditioning, power outlets and private bathrooms. Staff are fully trained, friendly and eager to please. A wave of stylish new vessels are now entering service. River cruises are hassle-free because all the details are handled for you. They’re easy to budget, as so much is included in one price. Trained local guides with years of experience help you discover more sights than you could possibly find on your own. A wide range of river cruises is available to suit all tastes, from basic to luxury, from honeymooners to retirees, and everything in between. Submitted by Sarah Waxler, president of Travel Leaders in Durham.

Photo courtesy of Avalon Waterways®

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Things to consider as retirement approaches

Men and women approaching retirement should consider a host of factors to ensure their years out of the office are as exciting and enjoyable as possible.

The Herald-Sun • May 5, 2013

hough many people are delaying retirement, the day will still come when they leave their jobs behind and retire. Retirement can be a difficult adjustment that takes some getting used to, but it can also prove an exciting time, especially for those who planned ahead to ensure their retirement was a time to be cherished and not feared. Whether retirement is right around the corner or still a decade or so away, men and women should consider several factors to make sure their retirement years are an enjoyable time that allows them to live life to the fullest. • Income: Just because you’re no longer working doesn’t mean you won’t have income. Government benefits, retirement accounts and perhaps even some light consulting work are just a few ways retirees can earn an income. Though your retirement income will likely pale in comparison to your income as an adult working full-time, estimate what that income will be so you can get at least an idea of how much will be coming in each month. • Monthly expenses: Once you have an idea of what’s coming in, estimate how much will be going out each month. Certain costs associated with working, such as the cost of commuting and maintaining a professional wardrobe, can be removed from the ledger. But other expenses, including utilities, car payments and possibly even a mortgage payment, will still need to be made. Once you have an idea of your projected income and your expenses during retirement, you can get to work on a prospective budget to show you what you will need to live on during retirement.

• Employment: Many people now look at retirement as the end of one career and the beginning of another. As retirement draws closer, men and women might want to consider turning an interest or passion into a second career. Such a move might make retirement more exciting while removing some of the fear of finding enough things to pass the time that many people have with regard to retirement. • Relocation: Where to spend your retirement years is another thing to consider before the big day arrives. Do you, like many retirees, prefer to stay in your own home? Do you want to relocate to a warmer climate or move to another country? Do you want to move closer to your children and grandchildren? Do you want to split your time in separate cities? Is a retirement village something you might be amenable to? Each of these options is different, and each requires a different financial commitment, so carefully consider where you want to spend your retirement and then consider how you can make those wishes a reality. • Medical costs: Private insurance or government-sponsored programs likely won’t cover all of your medical costs, which typically increase as a person ages. There are various ways to prepare for the medical costs that might arise during retirement, and the earlier you start that preparation the less stressful paying for medical care as you age figures to be. Retirement should be an exciting time for men and women, especially for those who have spent years planning their retirement to ensure it’s as enjoyable as possible.

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May 5, 2013 • The Herald-Sun

These foods may help prevent cancer

ancer is a potentially deadly disease that does not discriminate based on a person’s age, sex, ethnicity, or social status. Though anyone can get cancer, the National Institute on Aging notes that a person’s risk of getting cancer increases with age, even if that person has no family history of cancer. That reality highlights the importance of routine cancer screenings for men and women age 50 and older. While screenings are an important part of detecting and treating cancer, those over 50 should know they can take certain measures to possibly prevent the onset of cancer. For example, including certain foods as part of a regular diet may be effective at preventing cancer. Though there’s no way to guarantee a person won’t get cancer, the following foods may help lower the risk.

• Blueberries:

• Fatty Fish

Blueberries may help prevent the onset of neck and mouth cancers. That’s because blueberries are rich in antioxidants, which the American Institute for Cancer Research notes can protect cells from being damaged.

Fatty fish, including salmon, that is full of omega-3 fatty acids has been linked to a host medical benefits, including lowering a person’s risk of cancer and heart disease.

• Tomatoes:

• Whole Grains:

• Coffee:

Tomatoes are loaded with lycopene, a carotenoid that numerous studies have indicated can reduce incidence of cancer, cardiovascular disease and macular degeneration. These studies have based their findings on tomato consumption and not on the use of lycopene supplements, which may or may not be effective at preventing cancer. Cooked tomatoes can improve the body’s ability to absorb lycopene, further enhancing its ability to protect the body against cancer.

Whole grains can help men and women control their weight, as they are lower in calories than more traditional options. But studies have shown that whole grains, which can be found in whole-grain and whole-wheat pastas, can also reduce your risk of colon cancer.

Though studies about the efficacy of coffee as a potentially preventive agent against cancer are ongoing, some studies have found that both caffeinated and decaffeinated coffee can lower a person’s risk of developing colon, endometrial and prostate cancer.

The Herald-Sun • May 5, 2013

How to Generate Retirement Incomeduring Retirement

ike most people, you probably save and invest throughout your working years so that you’ll be able to afford a comfortable retirement. Once you retire, you’ll want to focus on strategies to help you make the most of your retirement income – and you might want to become familiar with these ideas before you retire. Basically, you’ll have some “must do” moves and some “think about doing” moves. Let’s take a look at the “must do” ones first: • Take the tight amount of distributions from retirement plans. Once you turn 59½, you may be able to take penalty-free withdrawals, or distributions, from some of your retirement accounts, such as your traditional IRA and 401(k). But once you turn 70½, you generally must start taking distributions from these accounts. Your required minimum distribution, RMD, is based on the previous year’s balance in your retirement plan and life expectancy tables. You can take more than the minimum, but you’ll want to make sure you don’t take so much that you outlive your savings. • Maximize your Social Security benefits. You can start collecting Social Security as early as 62, but if you wait until your “full” retirement age, which will probably be around 66, your monthly checks will be larger. And

if you wait until after your full retirement age before you start collecting benefits, your checks can be even larger, though they’ll “top off ” when you turn 70. What should you do? Start taking the money as early as possible or delay payments, waiting for bigger paydays? There’s no one right answer for everyone. To get the maximum benefits from Social Security, you’ll need to factor in your health status, family history of longevity and other sources of retirement income. Now let’s consider two moves that you may think about doing during your retirement years: • Purchase income-producing investments. Outside your IRA and 401(k), you may have other investment accounts, and inside these accounts, you’ll need a portfolio that can produce income for your retirement years. You may choose to own some investment-grade bonds and certificates of deposit (CDs), both of which can help provide you with regular interest payments at relatively low risk to your principal. However, these investments may not help you stay ahead of inflation, which, over a long retirement, can seriously erode your purchasing power. Consequently, you also may want to consider dividend-producing stocks. Some of these stocks have paid, and even increased, their dividends for many years in a row, giving you a chance to obtain rising income. (Keep in mind, though, that stocks may lower or discontinue dividends at any time, and an investment in stocks will fluctuate with changes in market conditions and may be worth more or less than the original investment when sold.) • Go back to work. In your retirement years, you may decide to work part time, do some consulting or even open your own business. Of course, the more earned income you take in, the less money you’ll probably need to withdraw from your investments and retirement accounts. However, if you’ve started collecting Social Security, any earned income you receive before your “full” retirement age will likely cause you to lose some of your benefits. Once you reach full retirement age, you can keep all your benefits, no matter how much you earn. Keep these strategies in mind as you near retirement. They may well come in handy. This article was written by Edward Jones for use by your local Edward Jones Financial Advisors, Andy Esser and Ryan Thomsen.

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The Herald-Sun • May 5, 2013

These are not your grandmother’s retirement homes

When It Comes to Quality Senior Living,

Count On Arbor Walk! Arbor Walk offers a secure plan for your future from our Independent Active Adult program all the way to our Assisted Living Community

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NO BUY IN FEES! An active lifestyle is at the heart of 55-plus communities.

s the Baby Boomer generation enters retirement age, there has been an increased demand for services that meet the needs of this segment of the population. Amenities such as active-living communities that boast top-of-the-line features typically are the first things individuals seek. Age-restricted, 55-plus communities cater to what the name implies — people who are age 55 and older. However, these home developments are a far cry from what they used to be. Now they rival some of the best resorts in their features and are designed entirely around the needs of a group of active, amenity driven people. Plus, considering there now are more Americans age 65 and older than in any other point in history, according to the U.S. Census Bureau, developers understand the benefits of catering to this group of people. Therefore, there are more high-end active-living communities now than ever before. There are many choices with regard to active adult retirement communities. Many of these developments boast everything from detached, single-family homes to villas to condominiums. These residences are built with the active adult in mind. According to Joan Welch, Senior Living Counselor at Arbor Walk in Durham, “It is essential for residents to seek a community that is the right fit -where friends become family, where activities are available and encouraged, where the staff keeps the resident’s well being at the heart of

their efforts.” Here are some of the benefits that many new retirement communities offer.

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Community companionship Due to the age-restricted nature of activeadult-home-developments, the residents are all in a similar age range, and may have similar interests. At a time in life when friendships from work may waver due to retirement, and older children may be busy with their own lives, these communities can help foster new friendships. Whether through communitysponsored activities or just through home proximity, residents can enjoy one another’s company and never worry about feeling lonely into their retirement years. Low- or no-maintenance living One of the biggest attractions to activeadult living is that these homes are built to provide worry-free living. Included in the home ownership fees are provisions to take care of much of the interior and exterior maintenance. That means should a pipe leak or the lawn needs mowing, maintenance staff rather than the homeowner will handle the problem. This peace of mind enables residents to pursue interests rather than worry about the upkeep on their homes. Many times the community is expertly manicured, helping to create an aesthetically pleasing environment. Activity-based fun Many communities build activities into the

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May 5, 2013 • The Herald-Sun

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living plan. Therefore, there may be a workout room, the game center, exercise classes, movie nights, and many other attractions to keep residents busy. Active-adult communities may be similar to all-inclusive vacations and cruises in that they have their own activities coordinator on staff. Should residents prefer solo activities, the property on which these homes are built are often created with recreation in mind. There can be walking paths or areas for cycling. Pools and spas are often part of the living package as well. Security Individuals who are no longer bogged down with work requirements may be more likely to take vacations or go visiting. In a traditional home, there may be worries about leaving the home unattended for a period of time. However, in 55-plus residences, homes may be in gated communities or have security patrols. Also, the sheer number of homes in a townhouse-

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style building can camouflage homes that are currently vacant, easing the minds of those who are planning on going away. Concierge services Some of the more exclusive communities may have staff who can help with everything from booking vacations to helping with moving details. There also are developments that offer transitional homes, and someone may be available to help with the transition from an active-style home to one that has nursing staff or assisted living offerings at that time in life when it is needed. Active-living communities offer many of the features that recently retired people seek in homes that do not compromise on amenities. Individuals who are looking for comfortable, maintenance-free homes often seek out these developments for the convenience and services they offer.

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May 5, 2013 â&#x20AC;˘ The Herald-Sun

Over 50 Now What?

eaching the age of â&#x20AC;&#x153;Over 50â&#x20AC;? is not a license to neglect your body. We need to keep moving (or for some, start moving). NOW is NOT the time to stop moving. Our bodies were designed to MOVE!!! We donâ&#x20AC;&#x2122;t do enough of that anymore, in fact we SIT too MUCH, regardless of our age bracket. An article published in the British Medical Journal in October 2012, based on an Australian study, discovered that an adult who spends 6 hours a day of watching television (Iâ&#x20AC;&#x2122;ll bet computers can be added here as well)reduces his/her lifespan by 4.8 years. (Source: Forbes.com.) Not only that, another study in Diabetologica concluded that the average adult spends between 50-70% of their lives seated. And as a result, these people â&#x20AC;&#x153;had a 112% increase in their risk of developing diabetes; a 147% increase in their risk for cardiovascular disease; and a 49% greater risk of dying prematurely.â&#x20AC;? (Source: Forbes.com.) When we stop moving some very interesting (or unfortunate) things happen to us. Over time, we begin to lose balance, posture, and coordination. This lack of movement negatively affects our vestibular system. This system which is probably

one of the most important sensory systems in the body provides our sense of balance and directly affects the way we move(posture and coordination), and our ability to build a strong core. Just the simple act of cross body motion can re-engage the vestibular system and get you back on track to a better you! Cross body action like walking, crawling and the intentional act of moving arms and legs in opposition can help your body regain balance, coordination and improved posture. The following are additional tips for older adults to get into good shape and stay there: â&#x20AC;˘ Limit your effective calories. This means minimizing your intake of simple sugars and keeping effective calorie counts per day to a level that allows weight loss or maintenance of a desired weight. Intake of foods with trans-fats should also be limited. â&#x20AC;˘ Exercise in the morning whenever you can. Early daily exercise increases your metabolism throughout the day, giving you a calorie-burning dividend for that early rise investment! For starters think walking intentionally moving your arms and legs in opposition. â&#x20AC;˘ Drink ample amounts of water. Even mild dehydration causes fatigue and slows metabolism by 3 percent. This means youâ&#x20AC;&#x2122;re burning fewer calories. Especially in older adults, thirst might be misinterpreted as hunger. Consuming fluids often decreases hunger, and it contributes to physical expansion of the stomach, which also helps to quell hunger. â&#x20AC;˘ Eat some form of protein within 30 minutes of exercising. Protein is a building block for muscle. This will help to assure that the calories being burned come from fat and not from muscle. â&#x20AC;˘ Avoid eating after 8 P.M. A slower metabolism after sleeping can contribute to fat deposition, so avoid the after-dinner snacks later in the evening. â&#x20AC;˘ Walking and household chores are great exercise. You donâ&#x20AC;&#x2122;t always have to go to a gym to exercise. â&#x20AC;˘ You donâ&#x20AC;&#x2122;t need to eat three meals a day. The total effective calories you eat each day will affect

your weight. You can choose to have small meals throughout the day, or satisfy yourself with two meals and a snack. Recommended daily amounts of nutrients are based on averages, and many nutrients store very well. â&#x20AC;˘ Exercise with good form choosing high quality of movement over high rep ranges. â&#x20AC;˘ Following an exercise routine with a friend will increase your chances of staying with your program. Knowing that someone is counting on you can provide even more motivation to show up. Additionally, socializing with friends also helps promote health and longevity.

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Coping with seasonal allergies

he season of allergy-induced sniffles and other complications is in full swing. If you are one of the millions of people affected by seasonal allergies that lead to nasal swelling, sneezing, watery eyes, and a scratchy throat, you may not be enjoying the warmer weather as much as others. Allergy research is ongoing, and in the future doctors may be able to prevent allergic reactions from occurring rather than treating the symptoms that ensue. Until then, you will have to work with the remedies that currently exist. These remedies include antihistamines, which can cause dangerous interactions with other medications and may cause drowsiness. These side effects can be dangerous for use in seniors. Consider these other options instead.

â&#x20AC;˘ Drink plenty of fluids. Although liquids canâ&#x20AC;&#x2122;t wash the allergens out of your system, water, juice and clear broths can help loosen congestion. Hot liquids can soothe inflamed membranes in the nose and throat. â&#x20AC;˘ Avoid allergens as much as possible. Check weather reports for the levels of particulates in the air and stay indoors if they are high. Keep away from tall grasses and places with a lot of foliage. â&#x20AC;˘ Use the air conditioning. Rather than keeping the windows wide open, use an air conditioner and dehumidifier to filter the air coming inside of the house and ensuring it is cool and dry.

â&#x20AC;˘ Head to the beach. If you want to spend time outdoors, areas by the ocean will have pollen counts that are much lower than in mountainous areas. â&#x20AC;˘ Dry clothes indoors. Line-dried clothes may smell fresh, but they can bring molds and pollens indoors and exacerbate allergies. â&#x20AC;˘ Shower frequently. After being outdoors, take a shower to rinse off any allergens clinging to hair and skin. â&#x20AC;˘ Check with a doctor. Before mixing allergy medications with any prescriptions you are taking, ensure that they are safe to mix. If your doctor is unavailable, consult with a pharmacist about drug interactions.

The Herald-Sun • May 5, 2013

Treat sleeplessness with vitamins & supplements

illions of people around the world battle insomnia. Sleeplessness may be a byproduct of different conditions, and treatment may depend on the underlying cause of the insomnia. Many people find using all-natural supplement therapy is enough to ward off sleeplessness. Insomnia is more prevalent among elderly individuals and women. Elderly people are more likely than younger ones to have medical conditions that may cause pain at night or to take medication that can interfere with a good night’s rest. Some research suggests that men lose about 80 percent of their deep sleep between the ages of 16 and 50. For women, hormonal events often trigger sleeplessness. These can include menstruation, pregnancy and menopause. Individuals who are over the age of 50 may be more prone to anxiety, grief and depression which can cause sleeplessness. Although there are many different medications, be it prescription medications or over-the-counter drugs, to alleviate symptoms of sleeplessness, some people prefer to not take these medications due to the risk of dependency or the side effects associated with them. Hypnotics, which include the brand name Ambien, have been linked to morning drowsiness and even temporary amnesia, where individuals walk around, drive or even cook while under the medication and are unaware of what they are doing. Those who are looking for more natural approaches can use the following vitamins and minerals in conjunction with good sleep hygiene. • Calcium and magnesium combination: Calcium and magnesium have been shown to relax the central nervous system,

helping the body drift into sleep. According to Dr. William Sears, calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. It is important to note that a balanced ratio of calcium to magnesium helps calcium work properly. It is recommended to take 500 mg of calcium and 250 mg of magnesium once per day, later in the evening. This can be done after dinner or a few hours before going to bed for best results. • Vitamin B6: Vitamin B6, also known as pyridoxine, is a water-soluble vitamin required for the synthesis of the neurotransmitters serotonin and norepinephrine. It also helps with myelin formation. Those who are deficient in B6 find the peripheral nerves, skin, mucous membranes and the central nervous system can be affected. Taking 50 mg of vitamin B6 daily can help in the production of serotonin and promote sleep. It is believed to work well for people who struggle to stay asleep through the night. • Vitamin B12 and vitamin B5 combination: Taking 25 milligrams of B12, especially when supplemented with vitamin B5 (pantothenic acid), can be a successful sleeplessness remedy. Vitamin B12 deficiency is quite common and is a factor for many patients who suffer from insomnia, especially seniors. Vitamin B5 may also relieve stress. • 5-HTP: Serotonin is a key neurotransmitter involved in sleep and mood, and 5-HTP, or 5-hydroxytroptophan, is a precursor to serotonin. In several double-blind clinical studies, 5-HTP decreased the time required to get to sleep and to decrease the number of awakenings, according to HolisticOnline. It is recommended to take 100 to 300 mg, around 45 minutes before retiring for bed. • Melatonin: Although melatonin is the go-to supplement for sleeplessness because of its direct relationship with sleep onset and circadian rhythm in the body, some research indicates that melatonin supplementation may only be effective for those who are deficient in this hormone. However, it may be effective for the elderly person who naturally produces less melatonin as he or she ages. A report titled, “Melatonin in elderly patients with insomnia: A systematic review,” found there is sufficient evidence that low doses of melatonin improve initial sleep quality in selected elderly insomniacs. Melatonin doses ranged from 0.5 mg to 6 mg, and most participants took a single dose 30 to 120 minutes before bedtime. However, larger, randomized controlled trials with less strict inclusion criteria are necessary to yield evidence of effectiveness in geriatric patients who suffer from insomnia before widespread use can be advocated. Sleeplessness is something that can cause anything from mere annoyance to a long-term health problem. Older adults can checkwith their doctor about these natural remedies.

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May 5, 2013 • The Herald-Sun

Glaucoma, a common but treatable disease

Get to know cataracts risk factors

s men and women age, they can experience certain physical changes and health challenges. Vision impairment is one condition that many associate with aging, and cataracts are a primary concern for those of middle-age and older. Today, more than 22 million Americans age 40 and older have cataracts. According to the National Eye Institute, by age 80, more than half of all Americans will either have a cataract or have had cataract surgery. Cataract is clouding of the eye’s lens that blocks or changes the passage of light into the eye. Normally the lens is clear, which allows light to pass through to the back of the eye, so that a person can see well-defined images. If a cataract forms and the lens becomes covered in an opaque film, light cannot pass through easily. The result will be fuzzy vision, almost like looking through a fogged-up window. If cataracts are not treated, an individual may eventually lose most of his or her vision. One or both eyes can be affected by cataracts. In the case of both eyes being compromised, one eye is usually worse than the other. The primary risk factor for developing cataracts is age. The older a person is, the greater their risk. However, there are several other risk factors as well. • Intense heat or long-term exposure to UV rays from the sun • Certain diseases, such as diabetes • Obesity • High blood pressure • Inflammation in the eye • Hereditary influences • Long-term steroid use • Eye injuries • Other eye diseases • Smoking Prevent Blindness America provides free information to the public on everything from

cataract basics to tips on what to expect from cataract surgery. Visit preventblindness.org/ cataract or call its toll free number at (800) 331-2020. And, as part of its new Healthy Eyes Educational Series, PBA offers a specific online module on cataracts, including a Power Point presentation and guide. The organization shares this information about cataracts: • Early symptoms of a cataract may include cloudy or blurry vision. • Lights may cause a glare, seem too dim or seem too bright. • Sufferers may also find it difficult to read or drive, especially at night. • Individuals may have to change their eyeglass prescriptions often. There are no medications or other treatment options besides surgery to correct cataracts. In the United States, cataract surgery has a 95 percent success rate, and patients often have 20/20 or 20/40 vision post-surgery. Cataract surgery is also the most frequently performed surgery, often performed as an outpatient procedure. In Canada, where, according to Statistics Canada, seniors will make up 21 percent of the population by 2026, cataract surgery is also frequent and well tolerated. Approximately 250,000 cataract surgeries take place in Canada each year, according to The National Coalition for Vision Health. It is widely recommended to get regular eye exams to check for cataracts early on. “By getting a complete, dilated eye exam, your doctor can discuss with you the best strategy to protect your vision well into the future,” said Hugh R. Parry, president and CEO of Prevent Blindness America. “We encourage everyone, especially those ages 40 and older, to make their vision a priority by scheduling an eye appointment today.”

any people expect some moderate loss of visual acuity as they age. Though some people can go a lifetime with 20/20 vision, many do need to get prescription eyeglasses as they age or get stronger prescriptions if they already wear glasses. Glaucoma is one of the more common vision issues men and women face as they age. Though anyone, including newborn babies, can get glaucoma, older people are at a greater risk. That’s important for men and women to know, as the Glaucoma Research Foundation notes that glaucoma is a leading cause of blindness, and roughly 10 percent of people who receive proper treatment will still experience loss of vision. Because it is so prevalent, glaucoma is something men and women should familiarize themselves with so they’re more equipped to recognize its symptoms and seek treatment, which is highly effective, as soon as possible.

What is glaucoma? Glaucoma is not a single disease but the name used to refer to a group of eye diseases that damage the optic nerve. Located in the back of the eye, the optic nerve is responsible for carrying information from the eye to the brain. Damage to the optic nerve can eventually lead to loss of vision.

How does glaucoma develop? One of the first things to happen when a person gets glaucoma is the loss of peripheral vision. This is enough to motivate many people to visit their eye doctor, who will then develop a course of treatment to restore vision. Those who experience a loss of peripheral vision but do not seek treatment may notice their overall vision is worsening, and total blindness can result.

Are all glaucomas the same? Glaucoma is a group of eye diseases, and not all glaucomas are the same. There are three types of glaucomas, and each has its own set of symptoms. • Open-angle glaucoma: The most common form of glaucoma, open-angle glaucoma occurs when the optic nerve is gradually damaged. Eyesight will be slowly lost, and one eye may be more affected than the other.

• Closed-angle glaucoma: When a person has closed-angle glaucoma, which is somewhat rare, the iris and the lens block the movement of fluid between the chambers of the eye, causing pressure to build up as the iris presses on the eye’s drainage system. • Congenital glaucoma: Congenital glaucoma is rare and most often affects infants at birth. Children and young adults can also get congenital glaucoma, though such instances are also rare.

What are the symptoms of glaucoma? The symptoms of glaucoma vary depending on the type. Vision loss is the only noticeable symptom of open-angle glaucoma, and that vision loss is likely to affect peripheral vision, which may not be noticeable until it’s severe because the healthy eye will make up for the loss. By the time sharpness of vision is affected, significant vision loss has likely occurred. Closed-angle glaucoma may cause mild symptoms or no symptoms at all. When symptoms do appear, they tend to do so in short periods that occur in the evening and disappear by morning. In some instances, symptoms can be severe and will require immediate medical attention. These symptoms include sudden and severe blurring of vision; severe pain, either in the eye itself or the surrounding areas; redness of the eye; nausea and vomiting; and possibly colored halos around lights. Symptoms of congenital glaucoma may be present at birth or develop as a child becomes a toddler. These symptoms may include watery eyes, sensitivity to light, an eye or eyes that appear cloudy and eyes that appear larger than normal because the eyeballs have enlarged due to pressure. A child may also be experiencing congenital glaucoma if he or she is frequently rubbing his or her eyes or squinting or keeping his or her eyes closed much of the time. More information on glaucoma is available at www.glaucoma.org.

The Herald-Sun • May 5, 2013

Different conditions comprise low vision

illions of people have significant visual impairments that can make daily life challenging. Although many vision problems are readily treated with corrective lenses, treating low vision may not be so simple. “Low vision” is a term used to describe the inability to see clearly. Even after correcting for vision with glasses or contact lenses, many people still cannot see well and test at lower than 20/40 vision. The American Academy of Ophthalmology defines low vision as what happens if ordinary eyeglasses, contact lenses or intraocular lens implants do not provide a person with clear vision. Anyone with reduced vision that is not corrected by some method of lenses or surgery is considered to have low vision or be visually impaired. Low vision may cause slight vision loss or even blindness.

Causes of low vision There are many factors that contribute to the onset of low vision, including disease, aging, injury, and heredity. The following are some of the more common causes of low vision. • Age-related macular degeneration (AMD): This is a common eye condition among people age 50 and older. In fact, it is the leading cause of vision loss in older adults, says the National Eye Institute. When a person has AMD, the macula, which is the most sensitive part of the retina responsible for fine-tuning images received by the eye, deteriorates and does not work properly. Though there might be some vision, images won’t be clear. The most common form of age-related macular degeneration is known as nonexudative, or “dry” form. This generally causes vision loss that develops gradually. More rapid and severe vision loss comes from exudative, or the “wet” form, of macular degeneration. This occurs when abnormal blood vessels develop under the macula and leak fluid and blood. • Cataracts: Cataracts are a clouding of the lens of the eye that usually develops with aging. It may be present at birth or be

the result of an injury to the eye. Depending on the severity of the cloudiness of the lens, vision can be impacted greatly. Cataracts may form as a result of long-term exposure to ultraviolet light, exposure to ionizing radiation, secondary effects of diseases such as diabetes, hypertension and advanced age, or trauma. • Glaucoma: When a person has glaucoma, eye damage occurs to his or her eye when there is a buildup of fluid pressure within the eye, also known as intraocular pressure. This pressure can damage the optic nerve and cause visual field loss, which over time might escalate to blindness. Glaucoma is often dubbed “the silent thief of sight,” because in most cases it progresses slowly and vision loss is not immediately apparent. • Diabetic retinopathy: Vision can fluctuate daily as a result of diabetes. Diabetic retinopathy can cause blood vessels in the retina to develop abnormal off-shoots that leak blood and interfere with vision, eventually causing severe damage to the retina. • Retinal detachment: This occurs when the retina separates from its underlying layer. The portion that detaches may be rendered useless and cause total impairment of vision. Some retinas can be surgically reattached, and vision may be restored partially if surgery occurs promptly. • Aniridia: Aniridia occurs when the iris, which is responsible for controlling the diameter and size of the pupils and regulating the amount of light reaching the retina, fails to develop normally. If the iris is not functioning properly, extreme sensitivity to light and an inability to see clearly may result.

Treatment for low vision Treatment cannot begin until your vision is assessed by a professional. An optometrist may conduct various vision acuity tests to determine what might be the cause of vision loss. Each type of low vision problem requires a different approach to treatment, so it’s important to correctly diagnose the problem before beginning treatment. Some treatment options for low vision may include specialized optical systems, video magnification, therapeutic filters, or special prescription glasses. There also may be the need to perform eye exercises that help maximize existing visual function. Individuals may have to use a combination of devices to find the ones that help the best. Only a doctor can determine the culprit behind vision loss. Routine visual exams are recommended at least every year and may need to be more frequent if a person is suffering from deteriorating vision. If caught early, many eye conditions can be managed to help prevent further loss of vision.

Treatment options abound for arthritis sufferers

rthritis affects millions of people and can be a debilitating condition that impacts a person’s mobility and quality of life. The March 2010 issue of Arthritis Care & Research revealed that 18.7 percent of Americans and 16.9 percent of Canadians suffer from some type of arthritis. The word “arthritis” refers to more than 100 separate medical conditions that affect the musculoskeletal system and specifically the joints. According to the Arthritis Foundation, arthritis-related joint problems cause pain, stiffness, inflammation and damage to joint cartilage (the tough, smooth tissue that covers the ends of the bones, enabling them to glide against one another) and surrounding structures. Such damage can lead to joint weakness, instability and visible deformities that, depending on the location of joint involvement, can interfere with the most basic daily tasks, including walking, climbing stairs, using a computer keyboard, cutting food, or brushing teeth. Arthritis has no cure, though medications and physical therapy may be prescribed to help manage pain and improve mobility. There are many different medicines that may be used to treat arthritis. Here is a look at some of the most common.

Topical pain relievers These drugs are applied to areas of concern and are absorbed by the body to relieve pain. They are generally effective for people who have mild symptoms in just a few areas of the body. Anti-inflammatory pain relievers These pain medicines may be over-thecounter or prescription drugs. Ibuprofen and acetaminophen are common painkillers, as are nonsteroidal anti-inflammatory drugs, or NSAIDS. Prescription doses may be helpful for more painful symptoms. Narcotic pain relievers For pain that is not controlled by NSAIDS and other methods, arthritis sufferers may be prescribed narcotic drugs that are more potent. While effective, narcotic drugs are addictive. They also may cause side effects, including constipation. Antidepressants Some doctors prescribe antidepressants to relieve pain. It is not fully understood how the medications affect the body’s interpretation of pain, but the role of these drugs on brain chemicals may be the connection. Drowsiness and dry mouth may occur from these drugs. Steroids For a variety of reasons, steroids are very useful at reducing inflammation in the body. But prolonged use — especially when taken orally — can result in a number of side effects, including weight gain and acne breakouts. Doctors try to avoid these problems by injecting the steroid into the affected joint or trying other medications in combination with steroids to keep the dose of steroids as low as possible.

Disease-Modifying Antirheumatic Drugs (DMARDs) These drugs are often used for diseases of the autoimmune system, especially rheumatoid arthritis, psoriatic arthritis or ankylosing spondylitis. These medications work by interfering with or suppressing the immune system that attacks its own joints in people with these conditions. These medications can cause serious side effects because they essentially slow down the body’s ability to fend off illnesses. But for some people they are the best plan of attack for symptoms.

Did you know? Arthritis is a debilitating condition that affects mobility within a person’s joints. There are more than 100 different types of arthritis. It is estimated that there are around 50 million people in America with doctordiagnosed arthritis or a similar joint disease. There are about 4 million Canadians who have arthritis, and it is estimated that, by 2026, more than 6 million Canadians age 15 and older will have arthritis.

May 5, 2013 • The Herald-Sun

Keeping marriage going strong into your golden years T

he trend of long-married couples calling it quits has been growing. However, there are some steps couples can take to keep their relationships going strong. According to the AARP, divorces among people over the age of 50 have doubled since 1990. According to Susan Brown, codirector of the National Center for Family & Marriage Research at Bowling Green State University, one out of three Boomers will face their golden years unmarried. There are a number of reasons why divorce rates have skyrocketed among the over-50 set. Understanding just why these divorces are taking place and taking proactive steps to alleviate some of the divorce triggers can be a recipe for a happy marriage that continues throughout a couple’s golden years. • Increase accountability. Ours is a transient society where families no longer bat an eyelash over moving great distances away from other family members. As a result, Boomers may feel like they are not connected to children or grandchildren. With this in mind, they may feel less attached to their marriage or their responsibilities or believe that no one will get hurt by a divorce. Keeping families close and remaining in frequent contact can increase accountability and reduce the propensity for divorce. • Get things out in the open. A major reason

for a failed marriage is years of avoiding significant issues rather than addressing problems. Couples should make time to talk to each other about anything that might be bothering them rather than letting too many things slide. If these conversations turn into shouting matches, there is always the option of bringing in a third party to serve as a mediator. • Spend time apart. After retirement, couples may find themselves spending hours upon hours in each other’s company. While togetherness can be beneficial, too much time spent together may lead to feelings of suffocation and the perception that each member of the relationship is no longer his or her own person. Individuals can remedy this by doing more things on their own, whether spending time apart with friends or engaging in hobby time without your spouse. After all, absence makes the heart grow fonder. Brief periods of separation can make the time married couples do spend together feel more meaningful. • Recommit to your vows. After 30 or more years, the vows you shared on your wedding may be a distant memory. Some people may have different views on the permanence of vows, putting personal happiness ahead of the happiness of the couple. Take stock of what you promised one another on your wedding day and stick to those words. • Become a comedian. Laughter has a way of

Shedding pounds after 50

osing some weight is a goal for many people regardless of age. While youngsters and young adults might be able to get away with a few extra pounds without suffering any significant consequences, older adults carrying some extra weight might be putting their overall health at considerable risk. Shedding weight after the age of 50 is not always easy. As a person ages, muscle mass tends to dwindle while body fat has a tendency to increase. Since fat burns fewer calories than muscle, weight gain as a person ages is bound to happen. But that doesn’t mean such weight gain is inevitable. In fact, men and women willing to make certain changes with regard to diet and exercise can shed pounds after 50 while preventing future weight gain.

Muscle-strengthening activities, including yoga, can help men and women over 50 lose weight and keep the weight off. Diet Men and women need fewer calories as they age. For example, men and women in their 40s may need as many as 200 calories more per day than they will when they reach their 50s. Counting calories might seem difficult, so men and women in their 50s and older who don’t think they can count calories can try to eat more low-calorie foods like fruits, vegetables and whole grains. Consuming fewer calories often requires changing dietary habits, not only with regard to what you’re eating but also how you’re eating and

Going on dates is a great way for older married couples to create excitement and romance. dissolving a tenuous situation. Focus energy on laughing at mistakes instead of pointing blame. Couples can make fun of themselves and resolve to not take things too seriously. • Act like you’re dating. Couples often become complacent after many years of marriage. They may forget about the little details that made the relationship fun in the early years. The personal notes and cards and other surprises may fall by the wayside after being together for some time.

Make an effort to go on dates, write love notes and think of what was appreciated by your partners when you were in the dating stage. • Practice selflessness. Sometimes all that is needed to rekindle a relationship is a selfless act that shows how much you care for your partner. Couples who are on the fence with regard to divorce can make an effort to improve the relationship rather than simply see divorce as the best option.

even how you shop for food. Men and women used to dining out for lunch every day can start bringing their own lunches so they can gain greater control of their daily caloric intake. For those who find they’re frequently too exhausted to cook each night, they can prepare meals in advance to have healthy, homemade meals waiting instead of always ordering takeout or delivery. When shopping for food, people should avoid doing so on an empty stomach so they’re less inclined to buy unhealthy snacks. Exercise Exercise is another essential component to shedding pounds after 50, though men and women over 50 should always consult a physician before they begin a new exercise regimen. The Centers for Disease Control and Prevention points out that regular exercise can help older men and women prevent the onset of a host of ailments, including heart disease and diabetes. In addition, the CDC notes that regular physical activity as one ages helps muscles grow stronger, which increases the chances that an individual will be able to perform necessary daily activities without the assistance of others. Maintaining that independence into older adulthood is a goal for many men and women, and it’s a goal that’s far more realistic for men and women who exercise than it is for those who don’t.

When coupled with a healthy, low-calorie diet, routine exercise can help men and women over 50 shed extra weight and keep the weight off once it’s gone. According to the CDC, older adults need at least 2 hours and 30 minutes of moderate-intensity aerobic activity, such as brisk walking, every week and muscle-strengthening activities on 2 more days a week. These musclestrengthening activities should work all the major muscle groups, including the legs, hips, back, abdomen, chest, shoulders, and arms. Musclestrengthening activities include lifting weights, working out with resistance bands, exercise such as push-ups and sit-ups that use body weight for resistance, and yoga. Even gardening that involves digging and shoveling can be considered a musclestrengthening activity. Weight gain is often an expected side effect of aging. But men and women don’t have to gain weight as they get older. Some simple dietary changes and a commitment to routine exercise is all it takes to shed weight after 50 and keep that weight off once it’s gone.

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May 5, 2013 • The Herald-Sun

‘Heart disease’ describes numerous conditions

Angina Angina occurs when a person has chest pain or discomfort around their heart because the muscle is not getting enough oxygen-rich blood. Angina can be a byproduct of elevated levels of stress or overexertion and may even be caused by clogged arteries. All cases of angina are not the same. Stable angina is the most common form, and usually follows a pattern that is common among patients. Unstable angina is less predictable, while variant angina, the rarest form of the condition, occurs while a person is at rest. Rest and medicine are at the root of treating angina, which is more easily treated once its cause has been determined. Atherosclerosis Atherosclerosis is characterized by the buildup of fatty materials in the arterial walls. This fatty material can harden over time, restricting blood flow and resulting in calcium deposits. Daily exercise and a healthy diet void of highfat, high-cholesterol foods are two ways to prevent or treat atherosclerosis.

ew people are unaware of heart disease and its potentially devastating effects. But many people may not known that the term “heart disease” is a blanket term used to describe several health problems related to the heart. According to the World Health Organization, ischaemic heart disease, which is characterized by a reduced blood supply to the heart, is the leading cause of death across the globe. Though many conditions are characterized as ischaemic heart disease, many others are not, and the WHO notes that other heart conditions, including stroke, are also among the top 10 most deadly diseases in the world. The following is a rundown of some of the more common heart conditions, many of which can be prevented if men and women make the right lifestyle choices.

Cardiac Arrest Cardiac arrest is a culmination of several heart conditions, including angina and atherosclerosis. Also known as a heart attack, cardiac arrest occurs when blood and oxygen are unable to reach the heart. Chest discomfort; discomfort in other areas of the upper body, including the arms, back, neck or jaw; shortness of breath with or without chest discomfort; and nausea or lightheadedness may all be indicators that a person is going into cardiac arrest.

Hypertension Also known as high blood pressure, hypertension is a relatively common heart condition. Nearly every adult has likely received a blood pressure reading at one point in his life. That reading measures the systolic pressure, which is the pressure created when the heart beats, and the diastolic pressure, which is the pressure in the heart when it is at rest. A blood pressure above 120 over 80 is considered high, and that high figure might be caused by salt and water levels in the body and the condition of the body’s kidneys, nervous system and blood vessels, as well as the body’s hormone levels. Treating hypertension is relatively simple, as a doctor will typically recommend some dietary changes and may even prescribe medication for those patients with especially high blood pressure. Stroke Stroke occurs when the blood supply to any part of the brain is interrupted. Potentially deadly, stroke can cause paralysis as well. Trouble speaking, loss of coordination and trouble moving limbs may be indicative of stroke, which is considered a medical emergency that requires immediate medical help. The longer a person goes between the onset of a stroke and seeking treatment often determines the severity of the consequences. More information on heart disease is available at www.heart.org.

Job hunting tips for men and women over 50

hough the job market has improved in recent years, many men and women are still out of work. Perhaps most troubling, many of those people are age 55 and older who are fearful of an uncertain future and a job market where they are seemingly overlooked. According to a 2012 study from the Government Accountability Office, the number of long-term unemployed people age 55 and older has more than doubled since the onset of the recession. For many unemployed men and women over the age of 50, the harsh reality of a job market that does not value their experience or skill set is deeply disconcerting. But as difficult as the job market can be for older men and women, it’s not impossible to find a job, though it might take some ingenuity and perseverance. • Don’t limit yourself. Those who were victimized by layoffs should expand their job searches to more than just their previous fields. While it’s definitely a good idea to maintain contacts in your old field and routinely look for openings in that field, it’s also a good idea to examine your skill set and experience and find a new field where these things apply. Chances are your years of experience are transferable to many fields, and

redirecting your job hunting efforts to a new line of work might yield opportunities you are not even aware existed. • Embrace the 21st century. Many companies or organizations mistakenly assume that the digital age has passed older workers by. Workers in their 50s might be unfairly categorized as dinosaurs with no grasp of mobile technology or the latest software programs. But those applicants who can demonstrate their proficiency in the latest technologies, including mobile technologies like smartphones, tablets and social media, can put themselves above fellow applicants. • Start working. If you are mired in long-term unemployment and spend every day at home, get out and start working. Volunteering is a great way to lift your spirits, network with other professionals and maybe even learn of employment opportunities you won’t hear about on the couch at home. And volunteering, be it with a charity or a professional organization, is a great way to revive your resume and continue to add accomplishments despite your unemployment. • Emphasize your age. Many unemployed men and women over 50 tend to look at their age as a hindrance that is preventing

them from finding gainful employment. But your age can be an advantage, as many organizations find older applicants are more reliable and need less time to adapt than younger applicants with less experience. When emphasizing your age as a positive, don’t focus on job titles, which many other unemployed men and women your age likely highlight on their resumes. Instead, focus on specific achievements and accomplishments and reduce the emphasis you place on job tasks. Achievements tend to stand out above titles, and men and women over 50 likely have achieved more than younger, less experienced applicants. • Think small. Smaller companies wherein employees tend to wear many hats are more likely to value experience than a larger company. By the age of 50, many professionals have vast experience in a host of different positions, and that versatility is likely to appeal to a small company looking for employees who can multitask. Finding a job after the age of 50 isn’t easy. But taking a broad approach and emphasizing as opposed to downplaying your experience might help you stand out among a crowded pool of applicants.

The number of long-term unemployed people age 55 and older has more than doubled since the onset of the recession.

The Herald-Sun • May 5, 2013

How to make informed T healthcare decisions

he typical healthcare patient has changed in recent years. No longer are individuals putting all of their healthcare decisions into the hands of nurses and doctors. Patients are more informed than ever before and are interested in taking a more active role in their own care. Thanks to the Internet, people are able to access information that, in the past, was not easily available. A few decades ago, medical data may have been elusive and filled with confusing jargon the layperson might not have understood without a crash course in biology. However, today there are different Web sites that clearly spell out information about certain illnesses and diseases. This means that patients may no longer be walking blindly into appointments with doctors. Facing an illness is never easy, and the decisionmaking abilities could be hampered by emotions and the desire to improve as quickly as possible. Patients who do not have all of the facts may have to rely solely on the expertise of caregivers and physicians when making important healthcare decisions. By knowing the avenues of information, a patient can find assistance with careful decisionmaking. While learning about an ailment is important, there are some things to consider. • The Internet isn’t foolproof. Many online medical sites are very reliable and offer a wealth of pertinent information. They can be good starting points when seeking out information on a particular condition. It is in your best interest to visit sites that are well-known and monitored by respected medical affiliations. Other sites

may be peppered with exaggerated claims or misinformation. Therefore, do not go by online information alone. • Don’t self-diagnose. It can be easy to use the Internet as a means to narrowing down symptoms and making assumptions about what ailments you may have. Instead of using the Internet to self-diagnose your condition, leave the diagnosis up to your doctor and rely on online information after you are diagnosed. This can improve your understanding of the condition and any potential treatment options. • Seek other avenues of information. You should never hesitate to seek a second opinion or go to a published medical journal to find out more about a condition. You have rights as a patient to be comfortable with the advice doctors give and be as involved in your treatment as you want to be. • Online forums could be more harm than help. Many people turn to online forums and blogs to gain more insight into particular diseases. While these forums may be good sources of support, information published on these sites could be misleading, inaccurate or unsafe. Before trying any proposed treatment, it is best to consult with your doctor. Having a general knowledge of a medical condition can enable healthcare consumers to make more informed decisions about their situations.

Prunes as a superfood are revamping fruit image

he public has certainly heard of prunes, but most people do not eat them on a regular basis. Prunes are traditionally the go-to food for a person who has digestive issues and needs help with constipation. Their reputation as a laxative has created somewhat of a negative image of prunes, but learning about the many health benefits of eating prunes could change the public perception of this fruit. Prunes, also known as dried plums, are among the healthiest foods a person can eat. Not only do they have benefits for the gastrointestinal system, they are high in antioxidants, may help prevent premature aging and can promote cardiovascular health. The plum is related to the peach, cherry, nectarine, apricot, and almond. The Japanese plum is the most commonly eaten fresh plum, while the European plum is the one traditionally dried to turn into prunes. Plums have been eaten for centuries, and in Chinese mythology the plum tree is associated with great age and wisdom. Plums are one of the most widely cultivated fruits. Prunes are usually made by dehydrating the fruit quickly with the use of natural gas heat in dehydrating tunnels. Essentially, heating elements and fans are used to force hot air through plum-filled tunnels. At this point

prunes can be stored or processed further for packaging. Some prunes are processed with potassium sorbate, which is a preservative that improves the shelf life of packaged prunes. Prunes also are generally washed and steamed to return some of the moisture to the fruit. Other prunes are hot-packed so they are processed without any preservatives. What makes prunes (and plums) nutritional powerhouses is that they are very high in antioxidants, substances that help fight free radicals in the body that contribute to illness. According to researchers from Tufts University in Boston, prunes rank No. 1 in terms of antioxidant capacity. It was found that prunes had more than twice the antioxidant capacity of other superfoods, like blueberries and raisins. Dried plums also rank above fresh plums in having a greater capacity of antioxidant power. Prunes contain high levels of hydrocinnamic acids (phenol compounds), which give them their antioxidant boost. Prunes are very high in dietary fiber, containing between 6 to 7 grams. As many know, dietary fiber is the part of plant foods that the stomach and intestinal enzymes cannot absorb into the bloodstream. Fiber will remain in the colon and absorb water, which helps soften the stool before it is passed. Prunes also contain sorbitol, which is a mild colon stimulant. This will help

speed up the passage of stool and reduce the risk of constipation and hemorrhoids, and may reduce risk of colorectal cancer. Individuals may not be aware that prunes also contain high amounts of polyphenols, which are known to restore bone mass and structure, according to Heal With Food. Therefore, dried plums are part of osteoporosis prevention treatment for postmenopausal women. Various studies have indicated prunes may have beneficial effects on bone mineral density, bone formation activity and the production of boron, which is thought to play a role in the prevention of osteoporosis. Prunes also may help prevent certain types of cancers. According to the American Cancer Society, foods high in fiber and vitamin A may offer some protection against cancers of the gastrointestinal and respiratory tracts as well as cancers induced by chemicals. The phytonutrients in plums also can inhibit invitro breast cancer growth without adversely affecting normal cell growth. It is well known that eating prunes and drinking prune juice can help keep a person “regular,” but the nutritional benefits of dried plums extends beyond their value treating gastrointestinal conditions.

It was found that prunes had more than twice the antioxidant capacity of other superfoods, like blueberries and raisins.

Bill Hoover

CFO Assistant Administrator

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