Live Well!
JULY 31, 2014
Health • Fitness • Lifestyle
Assessing Your Assets Managing money after 50
Exercise and Aging
Addressing common concerns about exercising at 50 and beyond
The Rebalancing Act
How to regain balance in your personal and professional lives
The Fitness Solution George Mangum of Heritage Victor Valley Medical Group explains how fitness increases brain health
Life Begins at 50
A variety of programs, events and its Senior Wellness Center demonstrate Desert Valley’s Hospital’s major commitment to High Desert Seniors
All About Arthritis Dr. Paul Phaguda of Choice Medical Group and Choice Physicians Network explains what it is and how it’s diagnosed and treated
Healthy Seniors
Victor Valley Global Medical Center suggests the keys to a healthy lifestyle and healthy living
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LIVE WELL 2014
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Inside
Live Well 3 4 6 8 9 10 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26
Things to consider before downsizing your home How to catch up on retirement savings Tips for retirees traveling abroad Managing money after 50 Are expired medications still safe? Regaining your work-life balance Starting your second act What is Parkinson’s disease Nutrition and aging go hand-in-hand Improving heart health need not be difficult Exercise and aging Yoga not just for youngsters 5 foods for the over 50 crowd Memory loss is not an automatic side effect of aging The early warning signs of Alzheimer’s disease What is Arthritis? Helping a loved one adapt to a nursing home Senior Moments, Brain Health, and the Fitness Solution Physical therapy a vital part of treatment and recovery Living a Healthy Lifestyle Life Begins at 50
Live Well! Health s Fitness s Lifestyle
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Older couples must consider a host of factors before deciding to downsize their homes.
Things to consider before downsizing your home
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he decision to downsize a home is often bittersweet. Many couples who downsize their homes do so after raising a family. A home might be filled with memories, but downsizing a home helps couples save more money, and that financial flexibility often allows men and women to more fully enjoy their retirement. But in spite of the financial impact of downsizing a home, there’s more than just money at stake for homeowners thinking of downsizing their homes. The following are a handful of factors homeowners should consider before downsizing to a smaller home. Real estate market The real estate market
can be a seller’s friend or foe. Many sellers have a sale price in mind when they decide to sell their home, but the real estate market can be fickle, so homeowners should do their research before putting their home up for sale. Will the current market make it easier for you to get the most for your home, or will you have to settle for less than you prefer? How fast are similar homes in your area selling? When studying the real estate market, it’s also a good idea to study the market for smaller homes. If you plan on moving into a condominium but the market is not flush with properties, you might end up paying more than you want to for your new home, which might SEE DOWNSIZING • PAGE 11
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How to catch up on retirement savings
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he virtues of saving for retirement are extolled from the moment young men and women begin their professional careers. Such advice is sound, and though retirement is a long way off from the start of one’s career, those professionals who heed these words of wisdom and start saving early are bound to benefit down the road. But even the best advice can fall on deaf ears from time to time, and many people simply don’t save enough for retirement. A 2013 survey from Fidelity Investments revealed just how much financial trouble the average American is likely to be in upon retirement. The survey asked more than 2,000 participants a range of questions on topics, including their health, retirement and saving habits, and found that the average baby boomer, which includes those born between 1946 and 1964, was on track to reach just 81 percent of their retirement income needs. Those needs include food, shelter and medical care. The study also found that 40 percent of participants across all generations were saving less than 6 percent of their salaries for retirement. That’s especially troubling when considering financial planners often advise men and women to save 10 to 15 percent of their salaries for retirement. Some simple arithmetic and an examination of assets, including retirement accounts
and savings, can shed light on how rosy or bleak a person’s retirement looks. Young professionals have time to make up for their indiscretions, but men and women over 50 who haven’t saved enough for retirement must get to work immediately to ensure their retirement years are comfortable. The following are a handful of ways men and women can catch up on retirement savings. • Start spending less. The easiest way to catch up on retirement savings is to start spending less. Men and women over 50 know that the sand in their earnings hourglass is running out, and those behind on retirement savings need to make the most of their earnings in the years ahead. That means cutting out any unnecessary expenses so that money can be used to save for retirement. Examine all of your monthly and annual expenses to find ways to trim some fat. You many want to downsize your vehicle to a less expensive and more fuel-efficient make and model. Golfers can cancel their country club memberships in favor of golfing on more affordable public courses that don’t charge hefty annual membership fees. Slashing spending won’t be easy, but doing so is the first step toward catching up on your retirement savings. • Contribute more to your employer-sponsored retirement plan. If you have not been contributing the maximum amount to your
employer-sponsored retirement plan, start doing so. This is especially beneficial if your employer matches your contributions. Contributing more to such plans should not drastically affect your takehome pay now if the plan is a pre-tax plan like a 401(k). • Make IRA catch-up contributions. The Internal Revenue service allows men and women over the age of 50 to make annual catch-up contributions up to $5,500. These contributions must be made to a retirement plan via elective deferrals, and there are additional requirements as well. Men and women over 50 interested in making catchup contributions to their retirement accounts can learn more at www.irs.gov. • Put more in traditional savings accounts. Though it’s best to put as much money into tax-advantaged accounts, if you are already maxing out your contributions to such accounts it’s still good to sock away money into a traditional taxable savings account. It’s unwise to expect your retirement accounts to fully fund your lifestyle in retirement, so you will need, or at least want, a substantial amount of money in savings. The benefit
here is the money you put into traditional savings accounts has already been taxed so you won’t incur any bills from the tax man once you begin to use that money down the road. • Postpone retirement. Though it’s not ideal for men and women with a target retirement date in mind, postponing the day you call it quits is another way to catch up on retirement savings. Postponing retirement allows you to build a more substantial retirement portfolio while also decreasing the amount of time you will need to rely on that money. This gives you more flexibility in retirement. In addition, Americans who work longer can increase their Social Security benefit because working longer should allow them to delay the day they start taking Social Security payments. Men and women who can wait until age 70 to accept such payments will receive larger monthly payments as a result. Studies have shown that men and women are simply not saving enough to finance their retirements. But there are myriad ways for those over 50 to start catching up. — Metro
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Tips for retirees traveling abroad
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en and women often dream of jetsetting around the world when they retire. Traveling the globe without worrying about timelines or what’s going on back at the office is something many retirees reward themselves with after a life of hard work. As liberating as world travel can be, retirees still must exercise caution when traveling abroad. The following are a few safety tips for retirees who are ready to make their dream retirements a reality by setting off for parts unknown. • Stay in touch. Escapism
is a big part of the attraction of travel for travelers young and old. But while you may want to avoid contact with the outside world on your travels, it’s still necessary to stay in touch with your loved ones. Retirees who plan to take extended trips overseas should purchase an international mobile phone plan that allows them to use their phones regardless of what country they happen to be in. A quick text message to a son or daughter back home is all it takes to let your family know you are safe and having the time of your life. Work out a communication plan with your loved ones
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back home before departing, agreeing to contact them via phone call, email or Skype at least once per week for the duration of your trip. This is a good way to share your experiences and help your relatives rest easy knowing that you are safe. • Don’t store all of your important documents in one place. When traveling overseas, it can be convenient to keep important items like traveler’s cheques, credit cards, passports, and identification in one place. However, storing all of your sensitive documents or financial items in one place is very risky, as a lost or stolen bag can leave you without identification or access to your funds. When traveling, couples should carry their own passports on their persons and split up credit
cards and traveler’s cheques. This way you still have access to your funds, and one of you still has identification should items be lost or stolen. • Do your homework. Un-
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planned day trips are common among travelers who have been traveling for long periods of time. While such jaunts can add an element of spontaneity to a trip, they
also can be quite dangerous if travelers have not done their homework on a particular destination. You do not want to end up in a place where tourists are not welcome or frequent targets of criminals. In addition, you don’t want to visit a city or town and know nothing of its customs or etiquette. For example, locals may react negatively to visitors who have ignored accepted local standards for attire. You can still make spontaneous trips, but make sure you gather some background information, be it from the Internet, locals where you are currently staying or the hotel concierge, on a given locale and its customs before visiting. • Make sure your health will not be compromised. Retirees cannot travel in the
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same manner they did in the carefree days of their youth. Before traveling abroad, visit your physician and get a full physical. Refill any medications you will need during your trip, and speak with your physician about how to handle any medical emergencies while overseas. Carry your physician’s name and telephone number with you at all times, so local medical professionals can contact him or her should you experience a medical emergency. Once you have arrived at your destination, it’s important that you continue to prioritize your health. Make sure the water is safe to drink before taking a sip, and investigate local cuisine to ensure it won’t enflame any existing medical conditions you may have. The quality of medical
care varies greatly across the globe, so you must prioritize your health whenever leaving the country and avoid anything that might put your health in jeopardy. • Travel with friends or family if possible. If you have friends or family who also are retirees with time on their hands, organize a group trip abroad. Groups are less likely to be targeted by criminals than couples, and overseas trips with friends or family members can make trips overseas that much more memorable and enjoyable. Overseas travel is a popular goal of men and women on the verge of retirement or those who have already called it a career. But safety must remain a priority when traveling abroad. — Metro
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Thursday, July 31, 2014
Managing money after 50
nvestors know that money management can be difficult. The ebb and flow of the economy can be similar to a roller coaster, with soaring highs followed by steep drops, and those changes all affect investors’ bottom lines. It’s no wonder then that many investors over 50 envision the day when they can get off that roller coaster and simply enjoy their money without having to worry about the everyday ups and downs of the market. But managing money after 50 is about more than just reducing risk. Reducing risk as retirement draws near is a sound financial strategy that can safeguard men and women over 50 from the fluctuations of the market That’s true whether investors put their money in stocks, real estate or other areas that were not immune to the ups and downs of the economy. But there are additional steps men and women can take after they turn 50 to ensure their golden years are as enjoyable and financially sound as possible. • Prioritize saving for retirement. Men and women over 50 know that retirement is right around the corner. Despite that, many people over 50 still have not prioritized saving for retirement. It’s understandable that other obligations, be it paying kids’ college tuition or offering financial assistance to aging parents, may seem more immediate, but men and women over 50 should recognize that their time to save for retirement is rapidly dwindling. Just because you are retired does not mean your bills will magically disappear. In fact, some of
those bills, such as the cost of medical care, are likely to increase. So now is the time to make retirement a priority if you have not already done so. It might be nice to finance a child’s college education, but that should not be done at the expense of your retirement nest egg. Kids have a lifetime ahead of them to repay college loans, while adults over 50 do not have that much time to save for retirement. • Start making decisions. People retire at different times in their lives. Some people want to keep working as long as they are physically and mentally capable of doing so, while others want to reap what their lifetime of hard work has sewn and retire early. Finances will likely play a strong role in when you can comfortably retire, so start making decisions about your long-term future. Do you intend to stay in your current home or downsize to a smaller home? Will you stay in your current area or move elsewhere? These decisions require a careful examination of your finances, and many will hinge on how well you
have managed your money in the past and how well you manage it in the years ahead. Managing money after 50 requires more than just allocating resources. Sound money management after 50 also means making decisions about your future and taking the necessary steps to ensure those decisions come to fruition. • Pay down debt. Men and women over 50 are not often associated with debt, but that’s a misconception. Thanks in part to the recession that began in 2008 and led to high unemployment, many people in the baby boomer generation, which includes people born between the years 1946 and 1964, went back to school to make themselves more attractive to prospective employers. While that might have been a sound decision, it left many deeply in debt. According to a 2013 report from the Chronicle of Higher Education, student loan debt is growing fastest among people over 60, and that debt is not inconsequential. In fact, the Federal Reserve Bank of New York reported in 2013 that the average student loan debt of those over the age of 60 who still owe money is more than $19,000,
a considerable increase from 2005, when the average debt was $11,000. Men and women over 50 who are still carrying debt should eliminate consumer debt first, as such debt tends to be accompanied by higher interest rates than mortgages and student loan debt. Paying down debt can help reduce stress, improve your quality of life and free up money for living and recreational expenses once you retire. • Examine your insurance policies. Your approach to insurance should change as you get closer to retirement. For example, you want to maximize your liability insurance on homeowners and auto insurance policies. This ensures the money you have set aside for retirement won’t be going to a third party should you be at-fault in an auto accident or if someone suffers an injury at your home. Experts recommend liability insurance be substantial for men and women over 50, with some suggesting it be as high as twice your net worth. If it wasn’t already, securing long-term disability insurance should be a priority once you have turned 50. A sudden accident or illness at 55 that prevents you from working could prove devastating to your financial future if you do not have disability insurance. Some employers offer long-term disability, though many people are left to secure policies on their own. Regardless of how you get your disability insurance, make sure you have it and that it provides adequate coverage should you succumb to an illness or injury and be unable to work. — Metro
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Are expired medications still safe?
t is 2 a.m. and that cough and stuffy nose you have been battling is still keeping you up. You reach for the nighttime cold relief medicine only to find it expired a few months ago. If you take a dose to ease your symptoms, will you be putting yourself at risk? This situation is a relatively common occurrence. Many medicine cabinets are stocked with over-the-counter drugs as well as prescription medications that may be past their expiration dates. It is a good idea to routinely discard expired medicines, but if you happen to take a drug that has passed its expiration date, you will most likely suffer no ill effects. According to the Harvard Medical School Family Health
Guide, the expiration date on a medicine is not the dates when a drug becomes hazardous. Rather, it marks the period of time after which a drug company can no longer guarantee the efficacy of the medication. Since 1979, drug manufacturers selling medications in the United States have been required by the Food and Drug Administration to stamp an expiration date on their products. This is the date until which the manufacturer can still guarantee full potency of the drug. Expiration dates also may be a marketing ploy. Francis Flaherty, a retired FDA pharmacist, has said drug manufacturers put expiration dates on products for marketing
purposes rather than scientific reasons. It doesn’t make financial sense to a company to have products on the shelves for years. Therefore, most drug manufacturers will not do long-term testing on products to confirm if they will be effective 10 to 15 years after manufacture. The U.S. military has conducted their own studies with the help of the FDA. FDA researchers tested more than 100 over-the-counter and prescription drugs. Around 90 percent were proven to still be effective long past the expiration date — some for more than 10 years. Drugs that are stored in cool, dark places have a better chance of lasting because the fillers used in the product will
not separate or start to break down as they might in a warm, humid environment. Storing medicines in the refrigerator can prolong their shelf life. Although a pharmacist cannot legally advise consumers to use medication past an expiration date, most over-the-counter pain relievers and drugs in pill form should still be fine. Certain liquid antibiotics and drugs made up of organic materials can expire faster than others. For those who still want to err on the safe side, routinely clean out medications from cabinets once they expire. However, if an expired medication is taken by mistake, there’s little need to worry about potentially adverse effects. — Metro
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Regaining your work-life balance
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alancing work and family life is a major challenge for many professionals. Many established professionals find it stressful to juggle the demands of successful careers with the obligations they have to their families, and regaining that balance once it has been lost only adds to that stress. Part of the difficulty of balancing work and family life is that the challenge is ongoing. The threat of losing your work-life balance is never too far away, but there are steps men and women can take to regain that balance once it’s been lost. • Start documenting your activities. No one operates at 100 percent efficiency all the time, but balancing obligations at work with those at home is especially difficult when time is routinely lost to trivial matters or tasks at work that can be delegated to others. These time-consuming tasks have a tendency to add up, but professionals rarely take note of the smaller tasks or distractions that cost them time. Start documenting your activities on a daily basis, jotting down how each hour of your day is spent, both at home and at work. Do this for several weeks, after which time a pattern will likely develop, and you can see where you are wasting time and where you are being most efficient with your time. When you sit down to examine your notes, look for ways to free up time without sacrificing the quality of your work or the quality of time you spend with your
family. Don’t be afraid to make changes. • Don’t go it alone. Teamwork is important at home and around the office and can help overburdened professionals regain their work-life balance. If you tend to go it alone in the office, reach out to your colleagues more often, seeking their help on projects and offering your help in return. This can drastically cut back on the hours you spend in the office, giving you more quality time at home. But you also can work with your family to free up more time. Assign tasks around the house so you aren’t doing chores during the time you do have at home. Split cooking duties with your spouse or even the kids if they’re old enough and delegate other household tasks as well. Such tasks can be tackled while you’re at work so the family can spend
more time together each night and on weekends. • Stop emulating Atlas. In Greek mythology, Atlas was condemned to standing at the edge of the Earth and holding the weight of Uranus on his shoulders. Many professionals can no doubt empathize with Atlas, even if taking such weight on their shoulders was self-inflicted. Regaining worklife balance may require taking some of that weight off of your shoulders by learning to respectfully decline extra projects around the office or in your personal life. You can still pitch in on special projects at work without spearheading them, much like you can still spend time with your kids at the ballpark even if you aren’t their coach. Cutting back on your obligations is a great way to reduce stress and free up time to focus on the things that mean the most to you.
• Think outside the box. If you have examined your daily activities and commitments but can’t seem to find any ways to regain your worklife balance, start looking for unique ways to make the time you spend at work and the time you spend at home more proportionate. Consider telecommuting one or two days per week to free up time to spend with your family. If moving is an option, consider moving closer to your office so you aren’t spending so much time commuting to and from work each day. Even if you have seemingly exhausted all options, chances are strong there is a solution to help you regain your work-life balance. But sometimes that balance requires a little creativity and some give-and-take with both your employer and your family. — Metro
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DOWNSIZING FROM PAGE 3
negate the savings you can expect from downsizing. Furniture When downsizing to a smaller home, many couples realize their current furniture is unlikely to fit into a smaller home. That means couples will have to sell or donate their current furniture and then buy all new items for their new home. If it’s been a while since you purchased new furniture, you might be in for some sticker shock on your first visit to the furniture store. Another thing to consider regarding your furniture is which items you simply can’t
LIVE WELL 2014 live without. An antique dinner table might have been the centerpiece for your family holidays over the last several decades, but there’s no guarantee it will fit into your smaller home. You may want to pass this down to your son or daughter, but that’s only possible if he or she has the room for it. Before deciding to downsize, consider your attachment to certain items that you may or may not be able to take with you to your new home and the emotional toll that selling such items might take if you’re left with no other options. Proximity to family When downsizing to a smaller home, many couples move out of the suburbs and into cities or towns with more ready access to culture and
restaurants. While that accessibility is great, grandparents may find that it comes at the cost of less time with their grandchildren. That’s a steep price to pay for doting grandparents, and it may also impact your children if they frequently rely on grandma and grandpa for babysitting. Before downsizing, consider if you’re willing to move further away from your family. If not, you likely can still find a smaller home in close proximity to your current home and any nearby family members. Medical care Many older men and women must also consider the effect that moving may have on their medical care. Downsizing to a home in the country may make it harder to maintain contact with your
Page 11 current physician, and rural areas typically have less medical practitioners than more densely populated towns and cities. In addition, if you have been visiting the same physician for years, you may not want to move and have to start all over again with a physician who is unfamiliar with your medical history. Consider how much maintaining your existing relationship with your physician means to you, and if your next home will provide the kind of access to medical care you’re likely to need. Downsizing a home is not just about moving into a smaller property. To ensure you’re making the right decision, many factors must be considered before downsizing. — Metro
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Starting your second act
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How to choose your next career
he days when professionals would spend their entire professional lives with a single firm are largely a thing of the past. In fact, many people not only switch companies multiple times before retirement, but some even switch professions before retiring. As exciting as it can be to pursue a new career, men and women over 50 know that such a decision is not without risk. While younger professionals with few obligations can often handle bumps in the road on their way to a second career, older professionals making a similar move often must consider the potential effects such a pursuit might have on their families, finances and futures, including their retirements. But as difficult as it may seem to pursue a second career after your fiftieth birthday, there are steps men and women over 50 can take when pursuing a new career to ensure their second act is as successful as the first. • Decide what you want, and not just what you want to do. The desire to pursue a second career no doubt stems from more than just dissatisfaction with a current profession. Many people switch jobs or even careers because they find their current careers too demanding, leaving little time for family or hobbies that have nothing to do with work. If what you really want is more time at home or more time to pursue a particular hobby, then keep this in mind when looking for
Many men and women over 50 have turned their personal passions into successful second careers. a second career, and make sure that career won’t demand too much of your time. For example, if your goal in finding a new career is to get more work-life balance, then starting your own business, which can require long hours at the outset and even after the business has established itself, might not be for you. But if what you want is a more challenging career and to be your own boss, then you will likely find the cost of achieving that goal, even if that cost is more demands on your time, is worth it. • Assess your skillset. Professionals over 50 have lots to offer, but it’s still important for such men and women to make an honest assessment of their skillset and find a career in which those skills are
transferable. Some men and women might want to pursue a second career that will make little to no use of their skillset, and that’s perfectly alright. But extra schooling might be necessary in such situations, and going back to school oftentimes requires a considerable commitment of both time and money. For those who simply want to put their existing skills to use in a different field or environment, assess those skills and look for lines of work in which they figure to be especially valuable. If there are any particular aspects of your current job that you want to avoid in the future, consider that when assessing your skills and choosing a second career. Even if they don’t know it, established professionals over 50 have many transferable skills, and such skills can be a considerable asset when pursuing a second career, especially when those skills have been assessed and can be applied to a new profession. • Make a trial run. Nowhere does it say that professionals can’t take a trial run at a second career while still fully engaged in their first career. In fact, testing the waters before you jump in is a good way to gauge your interest in a potential second career and how well your skillset applies to that field. A trial run, which can be conducted by volunteering with a nonprofit organization or through a part-time job or simply offering your services to a company free of charge in exchange
for a chance to learn how the business operates, can shed light on the inner workings of a particular industry, showing you how things work behind the curtain. Testing the waters may reaffirm your belief that a certain line of work is for you, or it might send you back to the drawing board. Either way, it’s valuable experience that may reassure you that whatever decision you ultimately make is the right one. • Don’t go it alone. Switching careers after 50 carries some risk, but it’s certainly a risk that many before you have been willing to take. If you know any people, be it a friend, family member or former or even current colleague, who has reinvented themselves professionally, then speak with these people and ask for any advice they might have. If you know you want out of your current career but aren’t quite sure of what you want to do next, those who have faced a similar fork in the road may be able to help you narrow down your options. The notion of changing careers is exciting, and you can expect your personal and professional confidantes to share your excitement and be willing to help you in any way they can. Making a career change after 50 can be a risky yet ultimately rewarding move, especially for those men and women who take a thoughtful approach to finding their second careers. — Metro
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What is Parkinson’s disease?
hough millions of people across the globe are living with Parkinson’s disease, many people have limited knowledge of this disorder. The extent of many people’s experience with or knowledge of Parkinson’s disease begins and ends with Muhammad Ali and Michael J. Fox, two highprofile personalities who have publicly acknowledged their fight against this potentially debilitating disorder. As much as Ali and Fox have done to bring awareness to Parkinson’s disease, the disorder largely remains a mystery, even to those medical researchers who have devoted their lives to finding both a cause and a cure for Parkinson’s. But there are some
things the medical community does know about Parkinson’s, and a greater understanding of this disease might help find a cause once and for all. What is Parkinson’s disease? Parkinson’s is a chronic and progressive movement disorder, which means the symptoms will continue and worsen over time. Parkinson’s involves the malfunction and death of nerve cells in
Can you imagine a whole tomorrow?
the brain known as neurons. Some of these neurons are responsible for producing dopamine, a chemical that sends messages to the part of the brain that controls movement and coordination. As Parkinson’s progresses, less dopamine is produced, making it more difficult for a person with Parkinson’s to control his or her body’s movements. What are some symptoms of Parkinson’s? Symptoms of Parkinson’s disease vary from individual to individual, but the Parkinson’s Disease Foundation notes that the primary motor signs of Parkinson’s include: • tremor of the hands, arms, legs, jaw, and face
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Tomorrow
• bradykinesia, or slowness of movement • rigidity or stiffness of the limbs and trunk • postural instability or impaired balance and coordination Parkinson’s progresses slowly, and a person might begin to feel somewhat weak and notice slight tremors. These tremors gradually progress to additional symptoms. For example, a person might notice their voluntary movements, such as walking or even rolling over in bed, have become slower. Other symptoms can include difficulty rising from a sitting position or, in the later stages, difficulty swallowing. SEE PARKINSON’S • PAGE 21
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Nutrition and aging go hand-in-hand
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utrition is important for people of all ages, but it’s especially important for men and women over the age of 50, who can dramatically improve their quality of life by eating a wellbalanced diet filled with vitamins and nutrients. Though that may seem like common sense, research has shown that men and women in this age group, who are often referred to as “Baby Boomers,” are not necessarily as healthy as they may seem. While the baby boomer generation, which is generally regarded as those people born between 1946 and 1964, boasts longer life expectancies than any generation that came before them, some of that can likely be chalked up to advancements in medical care, including a booming pharmaceutical industry that seemingly has an antidote to every ailment. But a 2013 study from researchers at the West Virginia University School of Medicine found that baby boomers are less healthy than the generation that immediately preceded them, tending to be more likely to have higher levels of hypertension, diabetes and high cholesterol. While that news might be sobering, it’s never too late for men and women over 50 to start eating healthier diets, which can reduce their risk of a wide range of ailments, including heart disease, stroke and osteoporosis. The following are a few ways men and women over 50 can alter their diets so their bodies are getting what they need to live long and healthy lives well into their golden years. As is always the case, men and
women should discuss any potential changes to their diets with their physicians to ensure the changes will be both effective and healthy. • Balance your diet. Kids hear of the benefits of a balanced diet seemingly from the moment they enter a classroom for the first time, but many adults fail to heed that basic advice as they get further and further away from kindergarten. When changing your diet, be sure to include plenty of protein and carbohydrates. Protein maintains and rebuilds muscles, which is especially important for aging men and women who might find themselves unable to keep up with the physical demands of everyday life as well as they used to. Including ample low-fat protein, which can be found in fish, eggs and low-fat dairy among other foods, will aid in muscle recovery, benefitting aging athletes as well as those men and women over 50 who recently started exercising as a means to regaining their physical fitness. A diet lacking in sufficient protein can contribute to
muscle deterioration, arthritis and even organ failure, so it’s important for men and women to prioritize including protein in their diets. Carbohydrates are also an important part of a balanced diet, as they are a great source of energy that can help men and women stay active well past the age of 50. Carbohydrates found in fruits, grains and vegetables are the most beneficial, as these contain valuable vitamins, minerals and nutrients. • Don’t denounce dairy. Dairy is a great source of calcium, which promotes strong bones and teeth. Men and women over the age of 50 want their bones to be as strong as possible because aging is one of the strongest risk factors for osteoporosis, a potentially debilitating medical condition in which loss of tissue causes bones to become brittle and fragile. Vitamin D is necessary to effectively absorb calcium, and vitamin D can be found in certain dairy products, including pasture-raised eggs and grass-fed cow’s milk, and can
be generated when men and women get enough sunlight. Other healthy sources of vitamin D include salmon, light tuna packed in oil, sardines, and sun-grown mushrooms. • Cut back on sodium intake. Cutting back on sodium intake can be very beneficial, especially for men and women over the age of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease. But cutting back on sodium intake takes more than just throwing the salt shaker away. Processed foods, soups, canned goods, salad dressings, condiments such as mustard and ketchup, and breakfast cereals are just a few of the many products that may contain alarming amounts of sodium. That’s important to note, as excess sodium increases blood pressure by holding excess fluid in the body. That excess fluid puts an added burden on the heart, potentially increasing a person’s risk of stroke, heart failure, osteoporosis, cancer, and kidney disease. The problem with cutting back on sodium is that salt is so often relied on to make foods taste better, and many people find salt-free foods bland. But the rewards of reducing sodium intake are so significant that it’s worth making the adjustment, especially for men and women over the age of 50. No one is too old or too young to embrace a nutritious diet. But men and women over the age of 50 are in a unique position to vastly improve their quality of life by adopting a low-sodium diet that is rich in vitamins and minerals. — Metro
Thursday, July 31, 2014
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Improving heart health need not be difficult
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eart disease is one of the leading causes of death across the globe. According to the World Health Organization, ischaemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and high-income countries and the fourth-leading cause of death in low-income countries. Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The American Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart disease. • Embrace aerobic exercise. Aerobic exercise is essential to cardiovascular health. Daily aerobic exercise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can circulate in the blood and cause blockages that can lead to heart attack. • Adopt a low-sodium diet that’s also low in cholesterol. Diet can be a friend or foe with regards to heart disease. A heart-friendly diet that’s low in sodium and cholesterol can help you maintain healthy cholesterol levels as well as a healthy blood pressure. • Monitor your blood pressure. A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren’t visiting their physicians. High blood pressure does not always produce symptoms, but that doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure. — Metro
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Thursday, July 31, 2014
Exercise and aging Addressing common concerns about exercise after 50
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xercise is an essential element of a healthy lifestyle. Including exercise in your daily routine can lower your risk for diabetes, heart disease and stroke, and exercise can even sharpen mental acuity, reduce anxiety and improve mood. But as beneficial as exercise can be, many men and women, particularly men and women over the age of 50, who have not laced up their sneakers in years are hesitant to begin an exercise regimen for a variety of reasons, potentially putting their long-term health at risk. Regardless of a person’s age, beginning a new exercise regimen can be intimidating. But it’s especially so for men and women over the age of 50, who might not know where to begin or how to approach adopting a healthier lifestyle. According to the National Institute on Aging, the following are a few points men and women should know as they attempt to improve their physical fitness with a more active lifestyle. • Exercise is safe even if you have not been physically active in a long time. Many older men and women worry that suddenly embracing physical fitness after years of inactivity may be detrimental to their health. But that’s only true if men and women don’t exercise caution at the outset of their routines. When beginning the routine, take things very slowly at first, choosing to walk or bike every day rather than hitting
Exercising after 50 is a great way for men and women to improve their energy levels and manage many existing medical conditions.
the treadmill and adjusting it to maximum resistance. When strength training, start off with very little weight so your muscles can grow acclimated to the motions and you can get the exercises down pat. As you grow more comfortable and your body starts to feel more up to the challenges of daily exercise, you can begin to gradually alter your cardiovascular and strength training workouts to make them more challenging. • Exercise can make existing medical conditions more manageable. Men and women over the age of 50 who have preexisting medical conditions are likely to find that exercise alleviates rather than exacerbates their physical problems. The NIA notes that studies have shown that regular exercise and physical activity can benefit people with arthritis, high blood pressure and heart disease. But it’s still recommended that men and women with
preexisting medical conditions consult with their physicians before making any lifestyle changes. Some conditions may affect a person’s ability to be active, and it’s best to get the go-ahead from a physician before beginning an exercise regimen. Doctors may even suggest certain activities that have been known to alleviate particular conditions. • Exercise reduces fatigue, so sitting around to preserve strength is not effective. Exercise improves strength and energy levels, so sitting on the sideline to preserve your strength is counterproductive and could lead to serious medical problems. The “Report on Physical Activity and Health” from the U.S. Surgeon General’s office noted that men and women who are inactive are almost
twice as likely to develop heart disease as those who are more active. While getting adequate rest and giving your body ample time recover from physical activity is essential, your body won’t benefit by avoiding exercise to preserve your strength. However, even moderate physical activity performed on a regular basis can reduce fatigue. • No one is too old to exercise. It’s not uncommon for men and women in their golden years to think they are too old to exercise. Some may feel that their toned down workouts cannot possibly be making much of an impact thanks to the physical limitations old age has put on their bodies, while others may think it’s unwise for someone in their 70s or 80s to be physically active. But no one is too old to exercise, as exercise helps the body stay strong and fit even when you can no longer max out on the bench press or squat hundreds of pounds. Scaling back your exercise routine will be necessary as you get older, but that does not mean you cannot still enjoy and benefit from physical activity. Continuing to exercise as you age is a great way to improve your quality of life and stay as active as possible well into your golden years. — Metro
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Thursday, July 31, 2014
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Yoga not just for youngsters
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oga is big business, attracting more and more people each year. Designed to promote physical and mental health, yoga has helped millions of people across the globe control their stress and improve their flexibility, and studies have shown that yoga is only growing in popularity. According to a study conducted by the Harris Interactive Service Bureau, roughly 20 million Americans practiced yoga in 2012, marking a 29 percent increase from just four years earlier. While some men and women over 50 may feel their time to take up yoga has passed, nothing could be further from the truth. In fact, yoga can pay numerous dividends for the over 50 crowd. • Yoga can help alleviate hypertension. Also known as high blood pressure, hypertension is a potentially dangerous condition that makes the heart work harder to pump blood to the body. Hypertension contributes to a hardening of the arteries known as atherosclerosis, and can even contribute to the development of heart failure. A person’s risk of developing hypertension increases as he or she ages, so it’s important that men and women over 50 take steps to reduce their risk of hypertension, and yoga can help them do just that. A normal blood pressure is 120 over 80, but people with hypertension often have blood pressure readings of 140 and above over 90 and above. Studies have shown that yoga can reduce the top number, which is referred to as the systolic blood pressure. In a study published in the
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Thursday, July 31, 2014
5 foods for the over 50 crowd
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en and women must alter their diets as they age. Portion sizes that young adults might have been able to get away must shrink when those same men and women enter their 30s. And as thirty-somethings head into their 40s, what’s on the plate requires more careful consideration than it might have a decade ago. The same goes for men and women over 50, who must take steps to reduce their risk for heart disease, stroke and diabetes. One of the easiest ways to do just that is to eat healthy foods. The following are five flavorful and healthy foods tailor-made for the over 50 crowd. 1. Apples: Apples definitely qualify as a superfood, helping reduce cholesterol by preventing plaque buildup in the blood vessels and, as a result cutting an individual’s risk of diabetes considerably. In fact,
a recent study published in the British Medical Journal found that eating at least two servings of apples per week can reduce a person’s risk of type 2 diabetes by as much as 23 percent. Apples also make for a great source of fiber, potassium and vitamin C. 2. Blueberries: Blueberries help men and women maintain healthy blood sugar levels because they are high in soluble fiber, which lowers cholesterol while slowing the body’s uptake of glucose. And despite their relatively small size, blueberries contain more fiber, vitamins and minerals per ounce than any other fruit. 3. Broccoli: Though broccoli might not have been your best friend during childhood, you may want to cozy up to this powerful green vegetable now that you have cracked the half-century mark. Broccoli is loaded with vitamin C.
A single 3.5 ounce serving of broccoli contains more than 150 percent of the recommended daily intake of vitamin C, which can shorten the duration of the common cold. In addition, a 2013 British study published in Medical News Today found that broccoli may help prevent osteoarthritis, a degeneration of joint cartilage and the underlying bone that is most common from middle age onward. A similar study from researchers at New York’s Roswell Park Cancer Institute published in the same publication six years earlier found that just three servings of broccoli per month can decrease bladder cancer risk by as much as 40 percent. 4. Fava beans: Fava beans are cholesterol-free and low in fat. Fava beans also may provide cardiovascular benefits and help men and women maintain healthy weights.
Fava beans are considered “nutrient-dense,” a term used to describe low-calorie foods that boast lots of nutrients, and are an excellent source of vitamin B1, which is important for nervous system function and energy metabolism. 5. Oatmeal: Another food that might never make youngsters’ lists of their favorite foods, oatmeal is nonetheless a healthy option at the breakfast table. Oatmeal is loaded with soluble fiber, which can reduce cholesterol levels and subsequently reduce a person’s risk of heart disease. Also low in calories, oatmeal can help men and women maintain a healthy weight. Those who find oatmeal a tad too bland for their tastes can double on their superfoods by adding some blueberries into the mix, making their breakfast more flavorful and more healthy. — Metro
Thursday, July 31, 2014
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Memory loss is not an automatic side effect of aging
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o one, regardless of age, is immune to random bouts of memory loss. While misplaced car keys or forgetting items on your grocery list are nothing to get worked up over, many men and women over 50 do start to worry about memory lapses, especially when they start to occur with more frequency than they might have just a few years ago. But while memory loss might be quickly associated with aging, increased forgetfulness is not an inevitable side effect of getting older, a fact that those at or approaching retirement age should find comforting. When considering the relationship between memory and aging, it’s important that men and women recognize the distinction between memory lapses and dementia, as the two are not one and the same. As a person ages, his or her hippocampus, the region of the brain involved in the formation and retrieval of memories, often deteriorates. This can affect how long it takes to learn and recall information. But just because this process is slower does not mean it’s a warning sign of dementia, which is the loss of certain mental functions,
including memory. Though taking longer to recall information can be frustrating, many people still retain their ability to recall information. In addition, while dementia brought on by conditions such as Alzheimer’s disease or Parkinson’s disease is untreatable, there are things men and women can do to strengthen their memories and reduce their momentary lapses in memory. • Start playing games. Games that test the mind have long been believed to benefit the brain, though some remain skeptical about the true impact of brain games. However, a University of Iowa study funded by the National Institute on Aging found that brain games may in
fact pay numerous and longterm dividends. In the study, 681 healthy volunteers over the age of 40 were divided into four groups. One group played computerized crossword puzzles, and three other groups played a brain training video game from
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Posit Science designed specifically to enhance the speed and accuracy of visual processing. The volunteers showed less decline in visual processing as well as in other tests that measured concentration, memory and the ability to shift quickly between tasks, and the benefits from the training games lasted as long as seven years after training. Brain games are now more accessible than ever before, as players can access such games on their smartphones, tablets, ereaders, and computers. And in addition to being effective, the games also provide entertainment value. • Alter your routine. Many working professionals
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Thursday, July 31, 2014
The early warning signs of Alzheimer’s disease
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lzheimer’s disease is the most common form of dementia. It is a progressive, degenerative disorder that attacks neurons and essentially robs people of their memory and language skills. Although there is no cure for Alzheimer’s, there are therapies that can slow its neurological impact. Recognizing the early warning signs of Alzheimer’s can encourage people to begin treatments that can stave off some of the more debilitating symptoms of this disease. Though it’s most common among the elderly, Alzheimer’s is not a normal part of aging. The Mayo Clinic says that the reasons behind the inception and progression of Alzheimer’s disease are largely unknown. It is believed damage starts a decade or more before problems become evident. Abnormal deposits of proteins begin to form the amyloid plaques and tau tangles throughout the brain, and these formations are the hallmarks of the disease. Oncehealthy neurons gradually begin to lose their efficiency and ability to function and communicate with one another. As more neurons die, entire areas of the brain shrink. The hippocampus, which is the area of the brain essential in forming memories, may soon become compromised.
Millions of people in North America are estimated to have Alzheimer’s disease and many others will be diagnosed. The following are the most common early signs and symptoms of the disease. • Memory loss: According to the Alzheimer’s Organization, early memory loss can include forgetting important dates or repeatedly asking for the same information. Forgetting recently learned information and having to rely increasingly on memory aids is another potential indicator of Alzheimer’s. • Declining cognition: Impaired reasoning or judgment, trouble finding the right words and visual and spatial issues also may be early indicators of
Alzheimer’s. • Difficulty completing familiar tasks: Those with Alzheimer’s sometimes have trouble driving to a familiar location or remembering the rules to a favorite game. People who were once good with numbers may now have difficulty balancing their checkbooks, while those who love to cook may have trouble following recipes. • Time confusion: Another indicator of Alzheimer’s disease is losing track of time. One may have trouble understanding something that isn’t happening in the present. Alzheimer’s sufferers often forget where they are and how they got there. • Misplacing items: Everyone loses something at a point in
time, but those with Alzheimer’s may put items in unusual places. They may sometimes accuse others of stealing when they cannot retrace their steps and find items. • Decreased judgment: Decision-making abilities may be compromised. A person with Alzheimer’s may take unnecessary risks or give away sums of money. • Mood changes: People with Alzheimer’s may suffer from confusion, suspicious feelings, depression and anxiety. A person may upset easily or become anxious outside of his or her comfort zones. Age and family history of Alzheimer’s disease are the biggest risk factors. The liklihood of developing Alzheimer’s doubles about every five years after age 65, says the Alzheimer’s Organization. In addition, those with a parent, child or sibling who have developed Alzheimer’s are more likely to develop the disease than people with no such family history. A physical and neurological exam, which may include blood tests and brain imaging, will be used to diagnose Alzheimer’s disease. Individuals can learn more by making appointments with their doctors. — Metro
Did you know? According to Age in Place, nearly 60 percent of available senior income is being spent on housing and healthcare, and those expenditures do not include transportation or food. The rising costs of many necessities can make it difficult for seniors to make ends meet and, as a result, certain money-saving measures are often necessary. One idea to save money is to shop for food on a full stomach. It's a fact that people buy less when they're full, as they are not prone to impulse buys to squash hunger pangs. — Metro
Thursday, July 31, 2014
PARKINSON’S FROM PAGE 13
Are there any known causes of Parkinson’s disease? There is no known cause for Parkinson’s disease, but scientists are exploring a potential relationship between the loss of cells in other areas of the brain and body and Parkinson’s disease. According to the PDF, scientists have discovered that signs of Parkinson’s disease have been found not only in the mid-brain but also in the brain stem and the olfactory bulb. Concerned men and women who have or have had a family member with Parkinson’s disease often want to know if there is a genetic link. Evidence to a possible genetic link remains highly controversial and inconclusive, so any potential genetic impications regarding Parkinson’s disease remain unclear. Some evidence has suggested that toxins in the environment may cause Parkinson’s disease. These toxins, which include manganese, carbon monoxide and carbon disulfide, may selectively destroy the neurons that produce dopamine, potentially causing Parkinson’s as a result. Certain medications and street drugs have also been known to produce symptoms similar to those associated with Parkinson’s. Antipsychotics used to treat severe paranoia and schizophrenia as well as MPTP, a synthetic heroin contaminant, can cause Parkinson’s-like symptoms. More information about Parkinson’s disease is available at www.pdf.org. — Metro
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What is Arthritis? BY PAUL PHAGUDA, M.D. What Is Arthritis? The word “arthritis” means “joint inflammation.” Inflammation is one of the body’s natural reactions to disease or injury, and includes swelling, pain, and stiffness. Inflammation that lasts for a very long time or recurs, as in arthritis, can lead to tissue damage. With arthritis, an area in or around a joint becomes inflamed, pain, stiffness and, sometimes, difficulty moving. Types of Arthritis There are more than 100 different types of arthritis. Some of the more common types include: • Osteoarthritis: This is the most common type of arthritis. It occurs when the cartilage covering the end of the bones gradually wears away. Without the protection of the cartilage, the bones begin to rub against each other and the resulting friction leads to pain and swelling. Osteoarthritis can occur in any joint, but most often affects the hands and weight-bearing joints such as the knee, hip and facet joints (in the spine). • Rheumatoid Arthritis: Rheumatoid arthritis is a long-lasting disease that can affect joints in any part of the body but most commonly the hands, wrists, and knees. With rheumatoid
arthritis, the immune system — the body’s defense system against disease — mistakenly attacks itself and causes the joint lining to swell. The inflammation then spreads to the surrounding tissues, and can eventually damage cartilage and bone. • Gout: Gout is a painful condition that occurs when the body cannot eliminate a natural substance called uric acid. The excess uric acid forms needle-like crystals in the joints that cause swelling and severe pain. Gout most often affects the big toe, knee and wrist joints. How Is Arthritis Diagnosed? Osteoarthritis is typically diagnosed with a complete medical history, including a description of your symptoms, and physical examination. Imaging techniques-such as X-rays or other tests-are sometimes used to show the condition of the joints. If other types of arthritis are suspected, laboratory tests on blood, urine and/or joint fluid may be helpful in determining the type of arthritis. How Is Arthritis Treated? The goal of treatment is to provide pain relief and increase joint mobility and strength. Treatment options include medication, exercise, heat/cold compresses, use of joint protection and surgery.
Paul Phaguda, M.D. is part of the team of exclusive caring physicians of Choice Medical Group / Choice Physicians Network. He enjoys taking care of patients from pediatrics to geriatrics. Dr. Phaguda’s approach to patient care has always been “quality care ... with a personal touch.” His special interests are Diabetes, Sports Medicine, Industrial medicine, Gynecology and Dermatology. He attended medical school at the School of Medicine, Loma Linda University, Loma Linda, Calif. Following completion of medical school, Dr. Phaguda completed his internship and residency in Family Medicine at the Glendale Adventist Medical Center. Dr. Phaguda is exclusively affiliated with Choice Medical Group and Choice Physicians Network. To schedule an appointment with Dr. Phaguda call (760) 949-7000. For more information on becoming a member of Choice Medical Group contact Member Services at (760) 242-7777, Ext. 224 or visit us at www.ChoiceMG.com.
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Thursday, July 31, 2014
Helping a loved one adapt to a nursing home
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any older men and women find the transition to a nursing home somewhat difficult. Men and women tend to see a move to a nursing home as a step toward surrendering their independence, and this can be a difficult hurdle for seniors and their loved ones to overcome. Adding to the difficulty is the fact that many men and women move into nursing homes because their physical or mental status requires the help of a professional nursing staff, leaving family members with little to no recourse when aging relatives protest the move. But there are ways to ease a loved one’s transition into a nursing home. • Keep a positive attitude. The stress of moving an aging relative into a nursing home can be significant for all parties involved. But focusing on the positives of nursing homes, such as around-theclock care and daily activities, can help aging relatives look at nursing homes in a new light. In addition, family members who familiarize themselves with nursing homes will begin to see they are often great places for aging men and women to socialize with others their age while receiving the care and attention they need. When discussing the move to a nursing home, focus on these positives and your relative will be more likely to follow your lead. • Choose a nursing home that’s close to home. One of the more difficult parts of transitioning to a nursing home is the notion that men and women are leaving their
When moving a relative into a nursing home, find a facility that’s close to home so men and women can still enjoy regular contact with friends and relatives. lives behind once they move into a home. Choosing a nursing home that’s close to home and makes routine visits from friends and relatives possible enables men and women maintain a connection to their current lifestyle. A home that is miles and miles away from a person’s support system can foster feelings of isolation and loneliness. • Plan trips with your loved one. Just because an aging relative lives in a nursing home does not mean he or she can no longer travel. If a relative is healthy enough to travel, include them on family trips and outings. This includes more routine events like weekly Sunday dinners, kids’ sporting events and other extracurricular activities. The more involved your
aging relative are in the daily life of your family, the more likely they are to see the advantages of living in a nursing home. • Encourage your loved ones to take some personal items with them. When moving into a nursing home, men and women must leave behind many of their possessions. This is a simple space issue, as the rooms in a typical nursing home cannot accommodate a life’s worth of keepsakes and possessions. But that doesn’t mean men and women have to leave everything behind. Encourage your loved one to bring along some possessions, such as his or her family photos, a favorite chair or smaller mementos from places he or she visited throughout his or her life.
Such items can make a nursing home seem less antiseptic and more like a home. • Set up an e-mail account for your loved one. If your loved one still has his or her mental health, then set him or her up with an e-mail account. This allows your loved one to maintain daily contact with family and friends. Many of today’s nursing homes provide facilities where residents can access the Internet. If not, speak to the staff and ask if your relative can bring his or her own computer. If your relative will be able to routinely access the Internet, consider purchasing a digital subscription to the local newspaper so he or she can further maintain a connection to the community. — Metro
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Senior Moments, Brain Health, and the Fitness Solution
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kay, so the other day, I heard someone say for the umpteenth time that they had a “senior moment.” He was a big fella whose priority seemed to be more buffets and less barbells. I didn’t know whether to roll my eyes or round up information concerning these senior moments, but, since I’m writing this article, I’m sure you guessed which one I chose. As a psychology professor and the Director of Fitness at Heritage Victor Valley Medical Group (HVVMG), I have a motto: “Fitness is the answer, and it doesn’t matter what the question is.” Consequently, I have a hybrid perspective of connecting mental capacity to fitness levels. So, I figured fitness would have a positive impact on any sort of brain strain seniors experience. I already knew that fitness had a greater impact on memory than those “brain exercises” like Lumosity, Sudoku, and spelling the names of foreign cities backwards (try Nezahualcoyotl, Mexico buddy). Research showed that Lumosity sponsored a study to justify their self-promoted memory enhancement programs. Later, an independent research project showed that vigorous exercise (aka fitness) had a far greater positive impact on memory than brain games ever did [3]. Being intrigued and never wanting to visit Seniormomentville myself, I did some digging and discovered a solution, called “brain health.” The health of our brains is
very fragile and our brain’s hiphighly susceppocampus (not tible to negahippopotamus, tive input, even which hapto the point of pen to be one physical malaof the dumbdies. An exest animals on ample you ask? Earth) generSure. Did you ates healthy know that when new brain cells younger folk throughout our have negative lifetimes. The views of ageing, hippocampus, it can be harmwhich is the first George Magnum ful [1]? Negaarea of attack Heritage Victor Valley tive stereotypes for Alzheimer’s, Medical Group, of ageing have remains more Director of Fitness been known to highly functionreduce memory ing with the functions as we grow older, and, increases of oxygen efficiency, get this, create a higher risk which we smart fitness guys for heart attacks and strokes call VO2 max. And, what is the [2]. Crikey, what’s a young guy only way to increase our VO2 like me to do to avoid this trap? max? Yep, you guessed it, vigOh, I know. I need to develop orous exercise (aka fitness). a personal fitAt our recent ness program LifeFit U semi“This is where which will faat HVyou come to feel nar cilitate brain VMG, where happy.” health and we combine — Zelma H, stave off the fitness with HVVMG Retro-Fitter effects of ageeducation, ating and negatendees were tivity towards it. I know ageing startled to hear that fitness is gonna happen, but why help can be a critical component it along by leaving fitness out to preventing Alzheimer’s and of our list of life priorities? related psychological impairHey, we are not born with ments. We talked about there all of our brain cells. Bethcha was no reason to encounter didn’t know that. Our bod- memory loss, mind and body ies experience a phenomenon breakdown, or any other lifeknown as neurogenesis, where threatening situation. We just
Footnotes: [1] Hess TM, Hinson JT, & Statham JA. (2004). Explicit and implicit stereotype activation effects on memory: do age and awareness moderate the impact of priming? Psychology of Aging, 19(3), 495-505.
[2] Levy BR, Zonderman AB, Slade MD, & Ferrucci L. (2009). Age stereotypes held earlier in life predict cardiovascular events later in life. Psychological Science, 20(3), 296-298.
have to prioritize fitness. It ain’t easy, but for those who are living the dream in their “later years,” they’ll tell you it sure is worth it. At HVVMG, our free senior fitness program is entitled “Retro-Fit.” On Tuesdays and Thursdays (10am), I have the wonderful pleasure and opportunity (evil laugh) to “help” attendees achieve maximum health and wellness through fitness. Not only is the RetroFit program helping seniors get out of their wheelchairs, throwing away their canes, and jumping over small cars (okay, I made that one up), with the research we have shown today, they are experiencing neurogenesis and increasing their brain health while improving their psychological and physical lives in extraordinary ways. The only losses going on here are loss of weight, loss of wheelchairs, loss of medications, and loss of pants sizes, while gaining memory function, hope, selfesteem, and transformed lives. Can I get a BAM? In closing, we all have the chance, right now, to make a life statement. By making fitness a priority in our lives and increasing our brain health, we will have the chance to live our lives the best ways possible while remembering those times vividly. Our senior moments, then, will bring us smiles and joy, not disappointment or disillusion, as we now remember the greatest parts of our lives (and where we left our car keys). BAM!
[3] Gow AJ, Bastin ME, et al. (2012). Neuroprotective lifestyles and the aging brain: activity, atrophy, and white matter integrity. Neurology, 79(17), 1802-1808.
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Physical therapy a vital part of treatment and recovery
I
llnesses of the musculoskeletal system can result in temporary loss of mobility. But physical therapy can help to prevent those temporary problems from becoming permanent. The American Physical Therapy Association says physical therapists diagnose and treat individuals of all ages who have conditions that limit their abilities to perform functional activities. Limitations in mobility may result from injury or illness or be present at birth. Many physical therapists develop a plan to reduce pain and restore function through various treatment techniques with the ultimate goal of restoring a patient's functional independence. Physical therapists are licensed healthcare professionals who must receive a degree from an accredited physical therapist program before taking national licensure exams that enable them
to open a practice or work in a facility. The Bureau of Labor Statistics predicts a 30 percent growth in physical therapy careers through 2018, which is a rate better than all other occupations. Unemployment rates for physical therapists are very low, and they are in high demand. Physical therapists employ various physical modalities to help with certain conditions. For example, a patient may be asked to perform various range-ofmotion exercises to restore function to an injured part of the body. Physical therapists also may use heat, cold and electrical impulses to reduce pain and stimulate muscle function. Physical therapy sessions frequently include some form of massage as well. While athletes frequently rely on physical therapy as they recover from injuries, others can benefit from
physical therapy as well. For example, physical therapy may work in conjunction with other treatments for cardiopulmonary disease. The cardiopulmonary system delivers oxygen to active tissues, which plays an important part in movement. When the cardiopulmonary system is compromised, muscles and other tissues may not function as they should, and certain exercises and mobility therapies may be needed. Physical therapists also aid in improving physical ailments related to neurological diseases, such as cerebral palsy, multiple sclerosis, spinal cord injuries, Parkinson's disease, and Alzheimer's disease. Physical therapists may also help treat poor vision, poor balance and paralysis. Children who have learning disabilities related to a neurological or physical condition may benefit from certain forms of physical
therapy. For example, vision problems can compromise academic performance, so physical therapy that aims to enhance visual tracking skills and strengthen the eyes in conjunction with corrective lenses may help youngsters, or even adult students, perform better in the classroom. Very often physical therapy will be recommended by a general doctor or an orthopedic surgeon as part of recovery from a surgery or a condition. The therapist may work in conjunction with another doctor to provide a program that helps foster a faster and safe recovery. Physical therapy tends to begin gradually and resistance is slowly built up as the body strengthens. The length of physical therapy will depend on the condition and the recommendation of the therapist and doctors overseeing the treatments. — Metro
MEMORY LOSS
some new, yet healthy, breakfast each morning can help the brain stay alert and sharp. • Become a social butterfly. Maintaining a social life as you age is a great way to keep in touch with friends and family. But there’s another reason to continue to be socially engaged. A 2008 study spearheaded by the clinical trials administrative director at Southern California Kaiser Permanente Medical Group and published in the American Journal of Public Health found that older women who maintained large social networks were 26 percent less likely to develop dementia than
women with smaller social networks. In addition, those who had daily contact with friends and family cut their risk of dementia by nearly half. The study also noted that regular social interaction can delay or possibly even prevent cognitive impairment. • Continue your career. While the idea of retiring poolside and watching the world go by might seem nice, such a scenario is not necessarily good for your brain. Numerous studies have shown the benefits that staying engaged in professional activities can have on brain health. The brain
does not thrive if it’s sitting on the sideline. Staying active in your career will continue to provide the challenges your brain needs to stay sharp and avoid memory loss and struggles with concentration. Men and women who want to leave office life behind can branch out on their own and work as consultants or put their years of experience to use by teaching at a nearby university or secondary school. But heading off for the hammock once you have hung up your briefcase can prove troublesome for your brain. — Metro
FROM PAGE 19
recognize that each day tends to have its mundane moments. The brain can grow accustomed to these moments, which tend to be a routine part of the day. But altering your daily routine can jar the brain awake, forcing it to focus during those times that had become mundane but now present new challenges. Something as simple as alternating driving routes to work from day to day or preparing
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Living a Healthy Lifestyle
etting older doesn’t mean giving up on healthy activities. Living a healthy lifestyle is not necessarily hard, but does mean that a few changes in habits may be necessary. For some it may mean quitting smoking or cutting back on sweets; for others it could mean adding more fruits and vegetables to their diet and increasing exercise. Poor health is not necessarily synonymous with getting older. By taking steps today and making a commitment to yourself, your health can be dramatically improved with small, simple, easy changes. To a large extent, the major chronic disease killers-heart disease, cancer, stroke, and diabetes-are an extension of what people do, or not do, as they go about their daily lives. You can chose to do things in your daily routine to live healthier and decrease the chances of developing these
conditions. The first step, and an easy step, is to get smart. Educate yourself on the causes and symptoms of these and other diseases that can negatively impact your health. Get knowledgeable about heart disease and contributing factors and understand common cancers (including breast cancer, cervical cancer, prostate cancer, and colon cancer) Screening for these common cancers is also important. Healthy living is also about practicing a healthy lifestyle. The five leading causes of death in the United States are heart disease, cancer, chronic lower respiratory diseases, stroke, and unintentional injuries. According to the Centers for Disease Control and Prevention (CDC), nearly 40 percent of deaths from the five leading causes in Ameri- rates for each cause varying ca are preventable. Together greatly from state to state. Help is readily available they accounted for 63 percent through local medical groups, of all U.S. deaths in 2010, with government agencies, hospitals, and doctors’ offices offering testing and support. Victor Valley Global Medical Center offers a multitude of free health screenings, clinics, and information every year at community health
fairs including the local farmers market and the Family Health and Wellness Expo in September. Wound care, foot checks, COPD screenings, smoking cessation, and other healthy living information will be available at the Expo free to all attendees. For more event information visit vvgmc.com. — Victor Valley Global Medical Center
A BODY IN MOTION STAYS IN MOTION 1. walking, swimming, yoga, stretching, etc. 2. make the activity something you enjoy so you will look forward to doing it 3. make friends-turn your activity into a social time and enjoyable 4. quit smoking-a multitude of programs are available and the health benefits are numerous 5. take naps-get the rest you need to recharge your body 6. watch your diet-increase fruits, vegetables, whole
grains, and fish 7. increase activity over time-build to your goal level of activity over time 8. drink lots of water-avoid dehydration and flush toxins from your body 9. find your faith-support and encouragement increases mental awareness and confidence 10. forgive-reduces stress, calms your mind, and balances priorities
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Thursday, July 31, 2014
Life Begins at 50
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everal years ago Desert Valley Hospital made a major commitment to High Desert seniors when it donated a facility in Apple Valley specifically designated for keeping our older population healthy. Today, the Desert Valley Senior Wellness Center (DVSWC) is a hive of activity with clubs, health screenings, movies, support groups and exercise classes. On any typical day you might walk in on a knitting class, a low impact exercise workout or even a Yoga session. Most of the activities are free or have a very modest fee. The bottom line is that the Wellness Center is there to be enjoyed by all members of the boomer generation and is one of the Hospital’s proudest accomplishments. The ‘golden years’ can often bring poor health to many seniors so preventive health programs become even more important. In addition, for those interest-
YOGA FROM PAGE 17
Journal of Clinical Hypertension, researchers found that men and women who practiced yoga for six hours a week for 11 weeks reduced their systolic blood pressure by 33 points. The study’s authors feel that the slow, controlled breathing that’s essential to practicing yoga decreases nervous system activity, helping the body manage its blood pressure levels. • Yoga helps practitioners maintain healthy weights. While yoga may not help men and women shed weight as effectively as more vigorous activities,
ed in having an intimate session with a board certified physician “Doc Talks” are held every month and open to the public. Internal Medicine physician Dr. Thakker often discusses rheumatoid arthritis as well as other ailments associated with the aging process. Please note that reservations are
required for some events. Desert Valley Hospital staff members have also created fun ways for our older population to stay healthy with activities like the Heart & Sole Mall Walkers Club, a daily walking program at The Mall of Victor Valley. This September the annual hospital-sponsored High Desert Fitness Challenge will bring the community together as it does every year. There’s a senior chal-
lenge as well as a businesses challenge when employees compete for bragging rights each year. This is truly a community event that is fast becoming an annual tradition reaching across all demographics. If you have not joined the Senior Preferred Club please take a few moments to review the benefits. Desert Valley Medical Group, the hospital’s affiliated medical group, offers incentives and discounts for those seniors who choose a Desert Valley Medical Group physician. A final word on 50 plus. The benchmark seems to be moving upwards for qualifying as a senior citizen. We are living longer, staying more active, and reaping the benefits of preventive care. Desert Valley Hospital promotes healthy living: a healthy diet, regular exercise and regular check-ups will stand you in good stead as father time marches on. Stay healthy! — Desert Valley Medical Group
it can help them maintain healthy weights. Many men and women over 50 find vigorous or strenuous physical activity too demanding, and might not be able to perform such activities with the frequency necessary to prevent weight gain. But while yoga is physically demanding, those who practice yoga often find it takes a smaller toll on their bodies than more traditional strength training. Another way yoga can help to maintain a healthy weight is through its relation to stress. Yoga can help to relieve stress, and lower stress levels reduce the likelihood that men and women will overeat, which is a common response to elevated stress levels.
• Yoga promotes strong bones. Osteoporosis is a medical condition in which tissue loss leads to brittle and fragile bones. Aging is a significant risk factor for osteoporosis, and women are at even greater risk than men. The National Osteoporosis Foundation notes that women can lose up to 20 percent of their bone mass in the five to seven years after menopause, so it’s important that women (and men) take steps to strengthen their bones. The nature of yoga makes it an ideal activity to promote healthy bones. Because it is a weightbearing exercise, yoga forces practitioners to hold the weight of their bodies up against gravity. This resistance to gravity puts
mild stress on the bones, which respond by laying down new bone growth. But unlike other weight-bearing activities, such as jogging or walking, yoga does not damage cartilage or put stress on the joints. The AARP notes that studies have indicated the weight-bearing activity of yoga can be especially effective at reducing the risk of osteoporosis in postmenopausal women. Though yoga might not have been popular when today’s men and women over 50 were in their 20s and 30s, that does not mean such men and women cannot take advantage of the numerous physical and mental benefits yoga has to offer. — Metro
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