HOW TO STAY HEALTHY
Get Off the Couch: Another Study Shows Sitting's Health Dangers
Time spent sitting, reclining or lying down during the day could increase a person's risk of heart disease and death, a new study warns.
More than 10 and a half hours of sedentary behavior is significantly linked with future heart failure and heart-related death, even among people who are getting the recommended amount of exercise, researchers report.
“Our findings support cutting back on sedentary time to reduce cardiovascular risk, with 10.6 hours a day marking a potentially key threshold tied to higher heart failure and cardiovascular mortality,” said co-senior researcher Shaan Khurshid, a cardiologist at Massachusetts General Hospital in Boston. “Too much sitting or lying down can be harmful for heart health, even for those who are active.”
These results jibe with another study published recently in the journal PLOS One, which found that the aging of people's hearts hastened as they spent more time sitting. This occurred even if people met minimum daily exercise recommendations.
For the new study, researchers analyzed data on nearly 90,000 people participating in the U.K. Biobank ongoing research project. The average sedentary time per day was 9.4 hours for the participants.
After an average follow-up of eight years, about 5% developed an irregular heartbeat, 2% developed heart failure, just under 2% suffered a heart attack and about 1% died of heart-related disease, researchers found.
Sedentary behavior steadily increased people's risk of irregular
heartbeat and heart attack over time, researchers found.
People's risk for heart failure and heart-related death remained minimal until they clocked more than 10.6 hours of sedentary time daily. At that point, the risk rose significantly.
Sitting around increased a person's risk of heart failure and heart-related death even if they were getting 150 minutes of moderate to vigorous physical activity a week as recommended.
“Future guidelines and public health efforts should stress the importance of cutting down on sedentary time,” Khurshid said in a news release. “Avoiding more than 10.6 hours per day may be a realistic minimal target for better heart health.”
In an accompanying editorial, Dr. Charles Eaton, with Brown University in Rhode Island, noted that people
tend to significantly overestimate their amount of exercise and underestimate their sedentary behavior.
Replacing just 30 minutes of excessive sitting time each day with any type of physical activity can lower heart health risks, wrote Eaton, director of the Center for Primary Care and Prevention at Brown.
Adding moderate-to-vigorous activity cut the risk of heart failure by 15% and heart-related death by 10%, and even light activity made a difference by reducing heart failure risk by 6% and heart-related death by 9%.
The new study was published Nov. 15 in the Journal of the American College of Cardiology, and researchers presented their findings recently at the annual meeting of the American Heart Association.
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About 1 in 10 U.S. Adults Have High Cholesterol
Nearly 1 in every 10 American adults is living with high levels of cholesterol in their arteries, according to the latest report from the U.S. Centers for Disease Control and Prevention.
The data, from 2021 through 2023, found that 11.3% of adults have high total cholesterol — a number that's held relatively steady since the introduction of cholesterol-lowering statins in the late 1980s and early 1990s.
"High total cholesterol prevalence declined from 19992000 to 2013-2014 and then did not change significantly" in the years since, according to a team led by CDC researcher Margaret Carroll.
There wasn't a big difference in rates of high total cholesterol between men (10.6%) and women (11.9%), the researchers noted.
The new data came from a large ongoing federal survey of Americans' health.
Besides the decades-long drop in rates of unhealthy total cholesterol levels, Carroll's team also found that fewer numbers of adults now have dangerously low blood levels of HDL "good" cholesterol than in decades past.
A total of 13.8% of all U.S. adults had unhealthily low levels of this beneficial form of cholesterol in their blood from 2021 to 2023, the report found. That's a big improvement from the 22.2% rate recorded in 2007-2008, the CDC researchers noted.
There were certain anomalies by gender and age when it came to cholesterol levels, however.
For example, rates of total cholesterol peaked in middle age: 16.7% of adults ages 40 to 59 had high total cholesterol, the report found, but as they moved into their 60s and then into their "Medicare years," rates of high cholesterol fell to 11.3%.
Among those with low HDL levels, men were much likely to be affected than women, at 21.5% and 6.6%, respectively.
That's not a big surprise, since experts have long known that one of the health benefits of estrogen is a boost in levels of HDL cholesterol.
Meet Your Doctor
By Chris Motola
Mary Wilsch, M.D.
New OB-GYN chief at Highland Hospital talks about her career, new responsibilities and background in nursing — and compares practicing in Rochester and Syracuse
Q: How long have you been part of the UR system?
A: I started in the UR system when I came here for my OB-GYN residency which was between 1996 and 2000. From 2000 to 2007 I was part of a private practice that worked out of Strong Memorial Hospital. I spent some time in Syracuse, which is my hometown. That was from 2007 to 2013. And then I eventually came back over to the Highland system from around 2013 on.
Q: When did you become interested in taking an administrative role?
A: It was over the last year or two; hard to believe it's almost been a full year. There were times I was looking into it in the past but it just wasn't right for that phase of my life. We had this position open for a little bit of time and, after seeing what the needs of the department were, I realized that this was the time I was ready to work at a different level and promote the department and the doctors working here, to continue the high-quality care that we're known for.
Q: At the time you took over the department what did you think it was doing well and what do you think needed improvement?
A: Sometimes when we're discussing this department people just think of the birthing center and our support for families as they're going through the process of delivery, but there's also the GYN care that hap
whole process from a different point of view to see which parts were working well, who were the key players and finding efficiencies and things like that. So now I'm seeing what I can do to improve communications and efficiencies. Nothing I would characterize as a problem necessarily, but there's always room to improve.
Q: Having been with Highland for so long, were there any challenges in becoming a supervisor of your colleagues?
A: I have not found it to be difficult. I've been very supportive of my faculty, staff and coworkers. When I brought this to forefront I was grateful and humbled by the support that I received during the adjustment period. I've spent a lot of time just listening to what the individual needs are and looking for the trend lines and starting to find ways to move in a direction that helps everyone succeed.
Q: How are you dividing your time between administrative and clinical duties?
A: So it's about 50-50 right now. Clinical takes up about two, twoand-a-half days each week, which I'm thankful for because I really, really enjoy that aspect and it's what I've done for the first part of my career. I'm glad to still have that opportunity. And the rest is filled with the different administrative concerns and just being in touch with the quality process here at the hospital and continuing the collaboration that's so important to all the different divisions here.
Q: You were a nurse before you were a physician. What made you want to make that transition?
A: I was! I graduated from nursing school in 1987. I worked five years full time as a nurse. During that time I did go back to school to finish up some of the prerequisites for my program and during med school I actually
worked as a nurse as a side gig. The nurse practitioner paths weren't as well defined at the time as they are now. If you moved on to get your master's it was more educationally driven and moved you farther away from the bedside and the patient. I looked at my options and decided this is what was best for me.
Q: Nowadays how would you advise a nurse to decide between becoming a nurse practitioner or a physician?
A: What's available today is completely different than what was available in the late ‘80s, early ‘90s. What nurse practitioners can do now in terms of their independence and ability to care for patients was only just starting to develop. There's a difference in thinking between nursing and medicine. Both are correct. Time and treasure devoted to the professions is different and that's often a deciding factor. But there is a difference in both the training and how you approach patient care.
Q: Having worked in the medical industries in both Rochester and Syracuse have you noticed any cultural differences in how they operate despite being as close as they are geographically?
A: They are geographically close, but there are cultural differences. I've always thought there was a divide about halfway through Rochester where it becomes more Midwestern as you move toward Buffalo and more New York City as you move east. I grew up in Syracuse. My family lives there. I've lived in Buffalo. I went to med school there. They're all different places. The way people work together in Rochester is very uniquely Rochester. Everyone's common goal is what's best for the patient and how we can all work together to make it happen in the smoothest way possible. That's a hallmark of the care here. It's a very strong sense of collaboration. The different departments all work together. We're all very dependent on each other and it's appreciated. If I'm doing my job well and you're doing your job well and we're there to help each other, it's a great experience.
Lifelines
Name: Mary Wilsch, M.D.
Position: Chief of obstetrics and gynecology at Highland Hospital
Hometown: Syracuse
Education: SUNY Buffalo
School of Medicine & Biomedical Sciences; residency in obstetrics and gynecology, University of Rochester Medical Center, 1997 –2000; internship in obstetrics and gynecology, University of Rochester Medical Center, 1996 – 1997; bachelor’s degree in nursing from D’Youville College
Affiliations: University of Rochester medical system
Organizations: American College of Obstetricians and Gynecologists
Family: Spouse; two children
Hobbies: Camping, getting away
Weight Loss: Move Over Wegovy
Zepbound bests Wegovy for weight loss in new trial
Zepbound, the new GLP-1 weight-loss drug from Eli Lilly & Co., has outperformed its main competitor, Wegovy, in a clinical trial funded by Lilly.
"Given the increased interest around obesity medications, we conducted this study to help health care providers and patients make informed decisions about treatment choice," physician Leonard Glass, senior vice president of global medical affairs at Lilly Cardiometabolic Health, said in an Eli Lilly news release announcing the trial results.
"We are thrilled that today's findings showed the superior weight loss of Zepbound, which helped patients achieve 47% more relative weight loss compared to Wegovy."
In the study, 751 obese and overweight adults across the United States were randomized to get one of the two highest doses of either Zepbound or Wegovy.
Patients who got weekly injections of Zepbound lost an average of 20.2% (50.3 pounds) of their body weight after 72 weeks, compared with an average of 13.7% body weight loss (33.1 pounds) for those on Wegovy.
While this is the first randomized clinical trial comparing the two rival drugs, the findings haven't yet been peer-reviewed, the company noted. Earlier research had shown Zepbound outperforms Wegovy for weight loss, but that research relied on existing data.
Still, experts say both drugs deliver impressive results.
Susan Spratt, an endocrinologist and senior medical director for the Population Health Management Office at Duke Health in North Carolina, told NBC News that although Zepbound provided more weight loss than Wegovy, both drugs work
wonders.
“The amount of weight loss with both is astounding,” Spratt stressed.
Christopher McGowan, a gastroenterologist who runs a weight-loss clinic in North Carolina, told NBC News that the side effects for both Zepbound and Wegovy are compara ble, although his patients tend to say they fare better on Zepbound.
Side effects from both drugs can include abdominal pain, nausea and vomiting.
Novo Nordisk, which makes Wegovy, did not respond to requests for comment from NBC News.
Zepbound contains the active ingredient tirzepatide, the same drug used in Lilly's diabetes drug Mounjaro. Wegovy contains semaglutide, the drug also used in Novo Nordisk's diabetes drug Ozempic.
Both drugs mimic a hormone that helps lowers food intake and appetite.
However, tirzepatide imitates a second hormone called GIP, which is believed to improve how the body breaks down sugar and fat.
Spratt said she'd like to see more data comparing the drugs to health outcomes beyond weight loss.
Wegovy, for example, has been shown to reduce the risk of heart dis ease in people who are overweight or have obesity, she said. Meanwhile, Zepbound has been shown to be a possible treatment for obstructive sleep apnea.
Stop missing life’s greatest moments Stop planning life around pain
Stop missing life’s greatest moments Stop planning life around pain
Stop missing life’s greatest moments Stop planning life around pain
Stop missing life’s greatest mome planning
Back Pain should not mean fusion, screws, and lengthy recoveries Regenerative Medicine is changing how back pain is
Importantly, McGowan said weight loss isn't the only factor pa tients have to consider when picking a weight-loss drug.
“Most patients who seek a GLP-1 treatment choose whichever they can obtain based on cost, availability and insurance coverage,” he said. “Very few patients can be choosy right now.”
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Back Pain should not mean fusion, screws, and lengthy recoveries Regenerative Medicine is changing how back pain is solved.
Back Pain should not mean fusion, screws, and lengthy recoveries. Regenerative ng how back pain is solved
’s greatest moments. Stop around pain mean fusion, screws, e l d
Back Pain should not mean fusion, screws, d l th eries Regenerative ow back pain is solved. ur
last stop. ife!
Healthcare in a Minute
By George W. Chapman
U.S. Healthcare ‘System’
Is it by definition a "system" or is it really a hodgepodge?
The definition of a "system" is a set of things working together as parts of a mechanism or an interconnecting network. It is a set of principles or procedures according to which something is done. It is an organized framework or method. The U.S. healthcare is hardly a cohesive system
The U.S. healthcare is better described as a hodgepodge (mess?). Instead of a singular system we have several unintegrated independent factions: Medicare, Medicaid, dozens
DOGE Will Audit CMS
The newly formed Department of Government Efficiency (DOGE) will serve as an advisory group to Congress. Healthcare is 28% of the federal bud- get, it includes Medicare, Medicaid, CDC and NIH. Physician, hospital, and nursing home reimbursements are already controlled by Congress. There is no "fat" to be trimmed there. Physicians have not had an inflation adjusted increase in 20-plus years. Hospitals and nursing homes operate below or slightly above breakeven. The DOJ has been successful at finding and prosecuting fraud. Since 1950, all cancer rates have dropped
of Medicare Advantage plans, the exchange, workers compensation disability and plain uninsured. Providers can choose to participate in some of the above or even none not at all. Most consumers and many providers are confused and frustrated (angry) with the U.S. hodgepodge.
We are the only economically developed country without a healthcare system. And while no system is perfect, at least everyone understands how it works. The U.S. is the only economically developed country without a universal system. Canada, United Kingdom. Australia, Norway,
thanks to the diligent work of the NIH and CDC. If the DOGE wants to have an easy, immediate and consequential impact on healthcare costs, just focus on what the U.S. pays for drugs. Since we don't have a healthcare "system" and are at the mercy of the drug lobby, the U.S. pays retail-plus for drugs while the countries with universal care negotiate all drug prices and pay less than wholesale. Any attempt by the DODGE to cut reimbursement to providers or benefits for seniors will devastate our already troubled hodgepodge. Any recommendations from DOGE, if enacted by Congress, will eventually impact all of us covered by any insurance as commercial carriers tend to mimic Medicare reimbursement to providers and benefits covered.
GLP-drugs will be more than offset by the reduced cost associated with heart disease, diabetes, strokes and knee and hip replacements.
Remote Patient Monitoring
Sweden, New Zealand (since 1912), France and Italy have healthcare systems. All but 43 of 195 countries in the world provide universal coverage for at least 90% of their citizens. The best healthcare in order are: Luxembourg, Singapore, Switzerland, Japan, Netherlands, Sweden, Hong Kong, Australia, Israel, Germany. We don't have to reinvent the wheel. Politics and special interest groups keep us from giving universal healthcare a serious look. We spend far more per capita than any country in the world.
Covering Obesity Drugs
Several commercial carriers may increase their coverage of GLP-1 (obesity) drugs. There is now a proposed rule to cover these drugs for Medicare and Medic- aid recipients. The proposed rule would have to be finalized by the new administration. Currently, 3.4 million seniors have Part D coverage. The cost to cover obesity drugs would be about $2.5 billion (non-negotiated price). CMS projects no short-term impact on Part D premiums. The Inflation Reduction Act caps outof-pocket expenses for seniors to $2,000 annually effective Jan. 1. CMS anticipates that the increased cost of
Hospitals perform complicated procedures and save lives. But no one wants to be in one day more than necessary. Remote patient monitoring at home is being field tested and the results are encouraging. RPM reduces inpatient stays, readmissions and can prevent some inpatient stays altogether. This is a boon for inpatients and understaffed hospitals. The cost savings will be significant. Field testing includes video-based telehealth, device-intensive RPM and structured acute care at home initiatives. Field testing is promising and procedures are still being tweaked but we can expect RPM to be more utilized in the coming year.
Artificial Intelligence
Almost three of four organization (health systems, insurers, government agencies) intend to increase their investment in AI according to a survey conducted by Define Ventures. Established governance structures will align AI incentives with corporate values, identify and prioritize use, ethics safety and date policies. AI advocates believe it will reduce costs, improve quality, increase access and free up providers from the mundane aspects of healthcare delivery.
Claim Denials
There is a wide disparity among insurers when it comes to denying claims. Again, a reflection of our healthcare non-system. The denial rate by an insurer should be considered by employers when selecting a plan for their employees, by individuals selecting a plan on the exchange or by seniors selecting an Advantage plan. Denial rates for Traditional Medicare, according to Forbes and other sources are: Kaiser Permanente, 7%; Oscar Health, 12%; Ambetter, 14%; industry average, 16%. Denial rates for Medicare Advantage: BCBS, 17%; Cigna, 18%; Molina, 18%; Aetna, 20%; Anthem, 23%; United Healthcare, 32%. On average, Medicare Advantage plans overturn 80% of their own denials if, and that's a big if, the denial is appealed. But only 4% of denials are ever appealed. Consequently, CMS will require Medicare Advantage plans to be far more transparent about the appeal process. You are more apt to reverse a denial if your provider is actively advocating.
George W. Chapman is a retired healthcare business consultant who worked exclusively with physicians, hospitals and healthcare organizations. He used to operate GW Chapman Consulting based in Syracuse.
My Turn Delay, Deny, Defend
By Eva Briggs, MD
A look at the state of insurance system
I’m writing this shortly after United Healthcare CEO Brian Thompson was murdered.
While of course I don’t condone murder, I understand the frustration of patients and medical providers alike with the current state of our country’s healthcare insurance system.
For example, on a recent podcast, physician Will Flanary (known on social media by the handle Dr. Glaucomflecken) described his experience with getting prior authorization for injectable testosterone.
He had both testicles surgically removed to treat cancer and therefore his body cannot make testosterone at all. And yet every year his insurance company delays refilling his prescription until he essentially proves that his testicles did not grow back.
Flanary has been outspoken, using humor and satire to expose the crazy world of insurance prior authorizations. In fact, he annoyed Aetna enough that they thought they could ask him to remove his videos from the internet.
Although I am now retired from the urgent care, I understand his frustration.
Insurance companies often issued denials of radiologic procedures (generally CT scans). On my very last day of work, I spent close to half an hour arguing with an insurance company peer reviewer about their denial of a CT scan. It was the patient’s third visit to an urgent care within a week for abdominal pain. She clearly had something wrong even though she didn’t meet the official criteria for ordering an abdominal CT — no fever, no known elevated white blood count (which we can’t obtain stat in the urgent care), no involuntary muscle spasms when her abdomen was examined. The CT was abnormal. It revealed the reason for the patient’s pain. That enabled me to offer the correct treatment and kept the patient out of the emergency room. Even so, the reviewer refused to budge and stated they would not pay for the CT scan.
We’ve also become victims of pharmacy benefit managers (PBMs). They essentially act to interfere with the doctor-patient relationship, often denying what the physician feels is the best medicine and recommending a substitute that is in their formulary. That formulary medicine is often something that the company manufactures or has another financial relationship with the drug maker. In other words, their choice is based on profit not medical need. This
enables these companies to wiggle around the 15% cap on profits limit required by the Affordable Care Act.
In July 2024, the Federal Trade Commission issued a report about PBMs. It can be found at www.ftc. gov/system/files/ftc_gov/pdf/ pharmacy-benefit-managers-staff-report.pdf
The report describes “how amidst increasing vertical integration and concentration, these powerful middlemen may be profiting by inflating drug costs and squeezing Main Street pharmacies.” I’m sure the power of the big three PBM companies (Express Scripts by Cigna, Optum by United Healthcare and CVS Caremark) helped lead to the closure of our Main Street Pharmacy here in Marcellus.
Cigna responded by suing the federal government asking them to retract the report. Flanary points out that what Cigna may be forgetting is that the legal discovery phase of their lawsuit will likely require Cigna to reveal their business practices for public scrutiny.
United Healthcare’s profits were in the neighborhood of $6 billion in 2024. They deny 17% of claims — 850 million claims. And currently only 1% of those are appealed.
Warris Bokhari, a former practicing physician who worked for a while as an insurance company executive, estimates that this affects 80 million individuals every year.
Bokhari decided to start a company that help patients file appeals for denied claims. It’s called Claimable www.getclaimable.com. I’ve never used this service so I can’t comment on its effectiveness. They charge a flat fee. I’m guessing around $75 as on the podcast I listened to, they stated “less than $80.” There are also many informative articles on their website.
I don’t have an answer to the mess our healthcare and insurance system is in currently. As tragic as Mr. Thompson’s murder was, perhaps it will spark some changes, improvements and transparency in the system.
HEALTHY ALTERNATIVES WELLNESS CENTER
4358 Culver Road (Seabreeze), Rochester 14622
www.healthyalternativesrochester.com Carol Scheg-Morissete, LMT, CST, Reiki Master Instructor angelhd1@hotmail.com
Briggs is a retired medical doctor who practiced in Central New York for several decades. She lives in Marcellus.
By Gwenn Voelckers
Practical tips, advice and hope for those who live alone Live Alone & Thrive
A New Year’s Gift to Yourself: Solitude
I’m craving some “me time.” How about you?
With the fireworks, holiday decorating, shopping, and socializing behind me, all I want for January is a little peace and quiet.
Don’t get me wrong, I love the holidays, but all the hustle and bustle can leave me feeling depleted and out of sorts. My daily meditation practice gets interrupted, and I miss my early-morning opportunity to clear my mind and focus on what matters.
I miss my solitude!
And I can appreciate how paradoxical that might sound.
You might wonder why and how I would be craving solitude, given that I live alone and have ample quiet time on my hands.
Simple answer: Solitude is not about the mere absence of others. It’s about intentionality. It’s about making a conscious choice to create space for personal reflection, growth and peace.
While alone time can often feel uncomfortable, solitude — when approached mindfully and with purpose — can be a precious gift. As we welcome a new year, I encourage you to think of this time as an opportunity to give yourself the gift of intentional solitude.
Solitude vs. Alone Time
Living alone after my divorce brought on a confusing mix of emotions. On one hand, I felt freedom: freedom from the tension within my marriage, freedom to make my own decisions and the freedom to pursue
my hopes and dreams on my terms.
On the other hand, living alone brought loneliness to my doorstep and an enormous sense of disconnection from the world and people around me.
This is where the concept of solitude becomes essential.
Solitude is a conscious choice to be alone with oneself, to seek moments of quiet reflection, rest and introspection. It’s about creating space for healing and rejuvenation, rather than simply enduring the empty silence that sometimes fills a home when no one else is there.
I discovered a restorative calm in solitude that allowed me to slow down and reconnect with the present moment. For me, solitude has been a way to recharge after life’s ups and downs and a sanctuary where I can pause and take stock of who I am and where I’m headed.
For others, it might be an opportunity to find clarity, to remember what it feels like to be at peace in one’s own skin, and to regain balance after an emotional upheaval in their lives.
The Benefits of Solitude
First and foremost, solitude offers a safe space for healing. After experiencing a significant loss, such as the death of a spouse or a divorce, your emotions may feel scattered and overwhelming.
Solitude provides a refuge where you can process grief, reflect on the lessons learned and begin the journey of self-discovery and self-compassion.
Rather than keeping super busy to distract myself from the pain of my failed marriage, my therapist encouraged me to “sit with my feelings” as a way to listen to my inner voice, feel my grief and regain my emotional strength.
It was excellent advice. And it worked.
Solitude can also help to recharge your emotional batteries. If, like me, you are experiencing some post-holiday burnout, you may welcome time spent in solitude. When alone, we can relax and make sense of the day’s events without constant input and stimulation from others.
This allows our minds and bodies to rest and recover from fatigue.
And finally, solitude can offer a means of reconnecting with ourselves and others in deeper, more meaningful ways. When we take the time to be with ourselves, we are better able to show up for those around us.
As the poet Rainer Maria Rilke said, “The only journey is the one within.” When we embrace solitude, we discover more about who we are — our strengths, our desires, and our capacity for love.
This self-awareness can make us more empathetic, more present and more connected to others. And what could be more important than that?
Finding Solitude
Creating intentional solitude in your life can look different for everyone.
For me, one of the most powerful ways I’ve found to embrace solitude
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and paper. She writes whatever comes to mind: her hopes for the day, thoughts about her past, or observations about the people and world around her. It brings her comfort.
Still others choose solitude in nature, spending time outdoors. Many find that being surrounded by nature’s beauty provides a sense of inner peace, which helps them reset emotionally.
Whether it’s an afternoon spent reading a good book or an early morning walk through the woods, these small acts of intentional solitude can and will nurture your soul.
A Positive Start to the New Year
Let solitude be the gift you give yourself in this new year.
May it be a sanctuary of peace tional and spiritual renewal in 2025.
"Alone and Content," a collection of alone. She welcomes your comments
Over 40? Get Fitter and Live 5 Extra Years
If you're over 40 and raise your levels of exercise to that of the top 25% of your peers, you might gain an average of five more years of life, a new study calculates.
For over-40 folks in the lowest level of daily activity, a similar move could bring an average 11 extra years, the same report found.
The study results surprised even its Australian authors.
“Our findings suggest that [physical activity] provides substantially larger health benefits than previously thought,” wrote a team led by Lennert Veerman. He's a professor public health at Griffith University School of Medicine and Dentistry in Gold Coast, Queensland.
The new study focused on U.S. data: Information on daily physical activity gleaned from "activity trackers" worn by participants aged 40 and above in 2003 to 2006 federal health surveys; and data
also recorded in federal databanks.
Veerman's team calculated that daily levels of physical activity (in whatever form) that placed people in the top 25% in terms of fitness was equal to about 2 hours and 40 minutes of normal-paced (3 miles per hour) walking.
The researchers calculated that if everyone over 40 suddenly matched this activity level, it would raise everyone's expected life span by five years — from the 78.6 years it's now estimated to be to nearly 84 years.
Of course that leap in fitness would be tougher for some than others. The Australian team said that moving folks in the lowest 25% up to the highest 25% would mean the equivalent of an extra 111 minutes of normal-paced walking daily.
There'd be a huge health payoff, though: Almost 11 extra years of expected life for this group, the team said.
researchers estimated that each extra hour spent walking each day would translate to an extra six hours of lifespan.
Vreeman's team stressed that the study couldn't prove cause and effect, only that extra physical activity seemed associated with living longer.
The findings were published Nov. 14 in the British Journal Of Sports Medicine.
Kratom Addiction: A Growing Problem in the West
By Mark Winsberg, M.D.
Kratom (mitragyna speciosa) is a tropical tree native to Southeast Asia, where it has been used for centuries as a traditional medicine. In countries like Thailand, Malaysia and Indonesia, kratom leaves were chewed or brewed into tea to increase energy, relieve pain and treat ailments such as diarrhea and cough.
Laborers in rural areas used kratom to help them endure long hours of work, while others used it in social and religious rituals. Although kratom has a long history in Southeast Asia, its recent introduction to the West has created new challenges, particularly in terms of addiction and public health concerns.
Kratom's introduction to the U.S.
Kratom began gaining popularity in the United States in the early 2000s, marketed as a “natural” way to self-treat conditions such as pain, coughing, diarrhea, anxiety and depression, opioid use disorder and opioid withdrawal. Though not stated on the label, it was and is viewed as a way to get a “natural high.” Because of its perceived benefits and legal status, it quickly became available over the counter in places like New York state, where it is still legal
to buy and sell. Smoke shops, online stores and other businesses, except pharmacies, now sell kratom, often alongside other herbal supplements.
However, while kratom is legal in most U.S. states, it is banned in many countries, including Thailand, Malaysia and Australia, due to concerns about its potential for abuse and addiction.
Effects of Kratom
The active compounds in kratom, known as alkaloids, interact with the brain's opioid receptors, similar to legal opioids like prescription painkillers and illegal drugs like heroin and fentanyl. These compounds, particularly mitragynine and 7-hydroxymitragynine, can produce effects such as euphoria, pain relief and relaxation. Because of these effects, some people use kratom to manage chronic pain or to alleviate symptoms of opioid withdrawal.
However, the same properties that make kratom appealing also make it risky. Like other opioids, kratom can be addictive. Many people start using it innocently, unaware of its addictive potential. Over time, they may find it difficult to stop using kratom because of the withdrawal symptoms, which can include irritability, muscle aches, fatigue and
intense cravings — symptoms similar to those experienced by individuals addicted to opioids.
Growing Public ConcernsHealth
As kratom use has increased in the West, so have the public health concerns surrounding it. Many people are unaware of kratom's addictive potential and may start using it thinking it is a safe, natural remedy.
However, once they become dependent, they may struggle to quit. This has led to an increase in the number of people seeking help in both outpatient and inpatient drug treatment programs. Treatment for kratom addiction is often similar to that for opioid addiction, involving a gradual tapering of the drug to manage withdrawal symptoms.
Legal and regulatory issues
Kratom's legal status varies widely. In the U.S., it remains legal in most states, including New York, where it is sold over the counter. However, some states and cities have banned it and its legal status remains a topic of debate. In 2016, the U.S. Drug Enforcement Administration considered classifying kratom as a Schedule I drug, which would place it in the same category as heroin. However, public outcry and advocacy efforts delayed this decision, leaving kratom unregulated at the federal level.
Internationally, kratom is illegal in many countries, including several Southeast Asian nations where it
has a long history of use. These bans reflect concerns about kratom's potential for abuse and its role in public health crises. Despite these concerns, advocates argue that kratom may have legitimate medicinal uses, similar to marijuana, and that more research is needed to fully understand its effects and potential benefits.
Issues with contamination and additives
One of the significant concerns with kratom is the lack of regulation in its production and sale. Because kratom is often marketed as a supplement, it does not undergo the same rigorous testing as prescription medications. This means that the concentration of active compounds can vary widely between products, making it difficult for users to know how much they are consuming.
In addition, kratom products may be contaminated with harmful substances, including heavy metals, synthetic opioids, and bacteria such as salmonella. These contaminants can increase the risk of overdose, illness and other adverse effects.
Conclusion
Kratom addiction is a growing problem in the West, driven by the drug's availability, lack of regulation and opioid-like effects.
While it has a long history of use in Southeast Asia, kratom's introduction to the U.S. has raised new challenges for both individuals and public health systems. Many people start using kratom without fully understanding its risks, only to find themselves struggling with addiction and withdrawal. As a result, more people are seeking help in drug treatment programs, where they receive care similar to that for opioid addiction.
Although kratom may have potential medicinal uses, the risks of addiction, contamination and public health concerns highlight the need for more research and regulation to ensure its safe use.
Physician Mark Winsberg is the former medical director of Rochester Regional Health chemical dependency department. He now owns Medical Services, PLLC in Rochester. Contact him at drmark@ winsbergmd.com or via text message at 585565-5220. For more information, visit www.winsbergmd.com.
snow shoveling.
Be Wary of Winter Heart Attacks
The risk of having a heart attack during the winter months is twice as high as it is during the summertime. Find out why
By Jim Miller
Everyone knows winter is cold and flu season, but many don’t know that it’s also the prime season for heart attacks too, especially if you already have a heart condition or have suffered a previous heart attack. Here’s what you should know, along with some tips to help you protect yourself.
In the U.S., the risk of having a heart attack during the winter months is twice as high as it is during the summertime. Why? There are a number of factors, and they’re not all linked to cold weather. Even people who live in warm climates have an increased risk. Here are the areas you need to pay extra attention to this winter.
• Cold temperatures: When a person gets cold, the body responds by constricting the blood vessels to help the body maintain heat. This causes blood pressure to go up and makes the heart work harder. Cold temperatures can also increase levels of certain proteins that can thicken the blood and increase the risk for blood clots. So, stay warm this winter and when you do have to go outside, make sure you bundle up in layers with gloves and a hat, and place a scarf over your mouth and nose to warm up the air before you breathe it in.
• Snow shoveling: Studies have shown that heart attack rates jump dramatically in the first few days after a major snowstorm, usually a result of snow shoveling. Shoveling snow is a very strenuous activity that raises blood pressure and stresses the heart. Combine those factors with cold temperatures and the risks for heart attack surges. If your sidewalk or driveway needs shoveling this winter, hire a kid from the neighborhood to do it for you, or use a snow blower. Or, if you must shovel, push rather than lift the snow as much as possible, stay warm, and take fre-
quent breaks.
• New Year’s resolutions: Every Jan. 1, millions of people join gyms or start exercise programs as part of their New Year’s resolution to get in shape, and many overexert themselves too soon. If you’re starting a new exercise program this winter, take the time to talk to your doctor about what types and how much exercise may be appropriate for you.
• Winter weight gain: People tend to eat and drink more and gain more weight during the holiday season and winter months, all of which are hard on the heart and risky for someone with heart disease. So, keep a watchful eye on your diet this winter and avoid binging on fatty foods and alcohol.
• Shorter days: Less daylight in the winter months can cause many people to develop “seasonal affective disorder” or SAD, a wintertime depression that can stress the heart. Studies have also looked at heart attack patients and found they usually have lower levels of vitamin D (which comes from sunlight) than people with healthy hearts. To boost your vitamin D this winter, consider taking a supplement that contains between 1,000 and 2,000 international units (IU) per day.
• Flu season: Studies show that people who get flu shots have a lower heart attack risk. It’s known that the inflammatory reaction set off by a flu infection can increase blood clotting which can lead to heart attacks in vulnerable people. So, if you haven’t already done so this year, get a flu shot and COVID-19 booster for protection. And, if you’ve never been vaccinated for RSV or pneumococcal pneumonia, you should consider getting these vaccines too.
Miller is the author of Savvy Senior, a column that runs every issue in In Good Health.
Dr. Mark Winsberg, MD, former Medical Director for Rochester Regional Health’s Chemical Dependency Services, is a seasoned Addiction Medicine Specialist with over 16 years experience in the field of Addiction in both inpatient and outpatient settings. He currently holds dual board certification in Addiction Medicine and Family Medicine. In recovery for over 21 years from his own bout with addiction, Dr. Winsberg truly understands and empathizes with the challenges you may be facing.
Available for both individual consultations and speaking engagements to your groups or clubs.
drmark@winsbergmd.com / (585) 565-5220
You Feeling HEARD by Your Primary Care Physician?
• Convenient, direct access to text/call/email your primary care physician
• Same day or next day appointments for sick visits
• Relaxed, unhurried in-person visits, virtual or home visits
• Address the root cause of chronic diseases using lifestyle medicine
• Menopause and hormonal therapy
• Physician supervised weight loss
• Medical micro-needling for wrinkles or scars
• Comprehensive biomarkers and metabolic testing
• Comprehensive cancer screening using cell-free DNA blood testing
• Transparent pricing, no surprise bills.
Jim
Studies have shown that heart attack rates jump dramatically in the first few days after a major snowstorm, usually a result of
Meet the ‘New You’
By Shaina Zazzaro
New year, new you. How many times have you heard that? ‘Tis the season for weight loss goals!
Skip the magic shot that you don’t know what it’s doing to your body and trust me. I’ve lost more than 50 pounds three times and I know what I am talking about.
It is simpler to lose weight than you think. I think social media just overcomplicates everything.
Science is science. Calories in vs. calories out.
There is a website — www.tdeecalculator.net — that you can visit to get an estimate of what your calories burned are daily. If you’d like to lose weight, you can also find out what your macronutrients (fats, carbs and protein) are for weight loss calories.
This is not 100% accurate but is the best free web formula that I’ve found.
Once you figure out your “macros” you can download the free app “My Fitness Pal” to program in what you eat daily. Remember: the key to weight loss is consistency. You cannot eat well for four days and then overeat for three and expect solid weight
loss results. You must be patient. It is much easier to put on five pounds than to take off five pounds.
One tip I’ve learned is to watch for your “bites, tastes and licks.” Eating your kids’ extra chicken nuggets, having a couple of bites of a cookie, those extra licks of ice cream — those are calories, not magical free food (like celery), so watch out for them.
Weighing your food and portion control will get you to where you need to be a lot faster.
I was able to lose and keep off more than 50 pounds
Career in Healthcare
All About Audiology: This High-demand Field Has Many Facets
According to the Bureau of Labor Statistics, the annual mean wage in the Rochester area for audiologists is $80,730.
By Deborah Jeanne Sergeant
Carolynne Pouliot, doctor of audiology and owner of Hearing Aid Works in Penfield, initially thought that she wanted to become an engineer.
She entered the microelectronic engineering program at University at Buffalo hoping to eventually create processors in hearing aids.
“As I got further into the program, I realized I’m very much a people-person,” she said. “Instead of creating the chips that go into hearing aids, I’ll fit them on patients.”
She also had experience communicating with her deaf in-laws in American Sign Language. Instead of building hearing aids, she completed eight years of higher education, an internship and passed examinations to become an audiologist and practice with a hearing aid dispensing license.
“It’s very interesting because we do a mix of diagnostics,” Pouliot said. “We’re evaluating the hearing itself, the hearing mechanism. We make recommendation for treatment and oral rehabilitation. We work with tinnitus and hearing loss. We do counseling. When you lose your hearing, there can be a grief process and coming to terms with having a hearing loss and what it means in your communication every day.”
Although the high-tech world of hearing aids has come a long way even in the past 15 years, hearing loss cannot be restored at the same level as glasses can provide visual acuity. That’s hard on Pouliot. She also said
that helping patients understand and use complex technology such as Bluetooth-equipped hearing instruments can be challenging, as can keeping the device working well, even for those comfortable with technology.
Thankfully, more and more people are becoming accustomed to technology as those in their 50s and 60 who are hearing aid users likely used or continue to use technology as part of their work and personal life as they’ve done for a couple of decades.
“We see people texting now, older people having cell phones now,” Pouliot said. “We’re starting to get into the age where people can handle the technology. They’re better with it.”
She foresees that eventually the technology learning curve should flatten considerably.
Audiologists can work in a variety of scenarios, including representing manufacturers, working in private practice, and at hospitals, schools, the VA and nursing homes.
“There’s a high need as the baby boomers are aging,” Pouliot said. “There will always be a need for audiologists. Even as the technology gets better and there are more overthe-counter devices, the need for audiologists won’t go away because there are so many more aspects than just the device.
“That human component when things go wrong and also making sure we’re participating in best
by eating Effortlessly Healthy Meal Delivery Service. The key was the food is portioned and weighed out.
Funny story about weighing food. If you look at my Instagram @ shainazazzaro you’ll see a viral video I created. It has more than 15 million views. It is literally me showing a proper portion of whipped cream on pudding. So go watch that viral video. Follow those steps. Skip the weight loss drugs. Reach your goals. You have one life — let’s make this the healthiest year yet!
Shaina Zazzaro is a devoted wife and mother of two, blending her roles with a passion for health and wellness. She is the owner and chief executive officer of local meal delivery service, Effortlessly Healthy. For more information, visit www.ehmeals.com.
practices. There are a lot of aspects to this that can’t be replaced by a computer. You’re getting into a career where you’re really helping people. Communication is so important at all ages.”
She finds her work very rewarding, as she helps supply the missing piece in a person’s ability to interact with the world around him.
“When people say their tinnitus has gone away and they can hear
their grandchild, it’s very fulfilling,” she said. “Many say It’s so much better than they expected. Following best practices for audiology and doing things that make a better fitting closes that gap, you get someone to hear who couldn’t hear before.”
According to the Bureau of Labor Statistics, the annual mean wage in the Rochester area for audiologists is $80,730.
Carolynne Pouliot is a doctor of audiology and the owner of Hearing Aid Works in Penfield.
to Stay Healthy in 2025 10 Things to Do
By Deborah Jeanne Sergeant
For the past 20 years, I’ve regularly written on wide variety of health topics. This involves interviewing health experts from across the spectrum of healthcare. The advice they offer most often are practical steps anyone can use to stay healthy:
Avoid tobacco. There’s no benefit and multitudinous reasons to avoid any tobacco use. Tobacco harms nearly every bodily process, system and cell. Although vaping doesn’t involve smoke, many vape liquids include tobacco and all are made from chemicals that are probably unsafe to inhale in vapor form (even if some are safe in other forms or for other uses). Most vape liquids come from countries like China that do not adhere to the same consumer protection guidelines as the US. Like tobacco use, vaping provides no benefit.
Skip alcohol. Studies in the late 1990s heralded heart health benefits for those who consume a glass of wine daily. However, more recent studies indicate those benefits were overstated and alcohol offers no real benefits. Alcohol consumption has also been shown to raise cancer risks. Relying upon it as a crutch to wind down or soothe disappointments or as the only means of enjoying yourself can place you at risk for alcoholism. Drinking alcohol can raise the risk of regrettable and dangerous behavior, such as driving under the influence. If you don’t want to be a teetotaler, at least cut back and save drinking a modest amount of alcohol for only very special occasions.
ficient intensity promotes good heart health (although anything is better than nothing). Most experts recommend 150 minutes of moderately paced cardio a week. Hate pounding the treadmill at the gym? Then don’t. You’ll stick with exercise if you find an enjoyable activity. Mine is martial arts. Find activities that you can do year-round.
Engage in strength training. “If you don’t use it, you lose it” applies to muscle. Even after midlife, it’s still possible to gain muscle although it’s harder. Weight machines tend to be safer than free weights as they usually offer charts showing how to use the equipment and the weight is more controlled. Many high schools offer free gym time for the community. Talk with a personal trainer to devise a safe and effective workout that’s right for you. Becoming injured will certainly derail your fitness plans.
Drink enough. Hydration supports all the body’s systems. The recommended quantity is half of one’s body weight in ounces daily. A 140-pound person would drink 70 ounces daily. Water should be the goto beverage. Adding a splash of fruit juice to water or drinking sparkling water or unsweetened, decaffeinated tea can help keep it interesting. Limit caffeine, as it’s diuretic.
Reduce intake of processed sugar and simple carbohydrates. More often than not, swap out snack cakes, pop, chips and candy for home baked treats, sparkling water or flavored sugar-free tea, air popped popcorn and fruit. When you do indulge, enjoy one serving thoughtfully and put the rest away.
Get enough sleep. Most people need seven to nine hours sleep per night. Sleep restores the body and helps promote a healthy immune system. If you don’t get enough sleep, try delegating responsibilities and improve your sleep hygiene. This concept refers to guidelines that promote good sleep, such as restricting naps to only 30 minutes and having them early enough in the day to not interfere with sleep; keeping the bedroom dark, cool and comfortable; reserving the bed for only sleep and intimacy; managing stressful thoughts through creating lists, journaling and as needed, seeking professional help; avoiding caffeine after 2 p.m. and going to bed and rising at the same time every day.
10
Perform cardiovascular exercise. Regular aerobic exercise at suf-
Eat a balanced diet. Many dietitians would like to see their clients adopt the 80/20 rule, meaning that 80% of the time, they eat nutrient-dense foods and 20% of the time, they can indulge. But no foods are strictly off-limits unless there is some medical reason to eschew them. A balanced diet doesn’t mean buying special “diet” foods or things you don’t like to eat. Instead, focus on an abundant, colorful array of whole fruits and vegetables. Choose at least half of your grains from whole grain sources. Eat lean sources of protein and a daily modest serving of nuts and seeds. Select fat from sources like olive oil. Cultured and fermented foods such as yogurt, kefir and kimchi can help promote good gut health.
Keep up with routine healthcare. This should include regular physicals, healthcare screenings, dental cleanings and care and mental
healthcare. Don’t wait until something goes wrong. By then, the effects are more expensive and tougher to fix. If you have a diagnosed health condition, follow your provider’s guidance.
Stay connected. As the pandemic demonstrated, it’s unhealthy to live isolated. Community involvement improves mental health and provides support for good health such as learning about resources in the area that can help you. Connectedness can also refer to staying in touch with what’s real. The social media world is so far away from reality that spending too much time there can create dissatisfaction with life and mental stress. Enjoy your not-so-perfect life with a sense of gratitude. Engage with what makes you happy.
Websites We Recommend
For healthful resources in the Rochester area, contact: • www.monroecounty.gov/ health
Find resources for health information, vaccinations and more.
• www.cityofrochester.gov
Learn about area facilities for physical recreation and sports leagues.
Many municipalities also have community centers with a variety of offerings. 1 6 2 7 3 4 9 5 8
• https://jccrochester.org https://rochesterymca.org/ locations/thurston-road
Tap into resources to help you connect with others and stay fit.
By Anne Palumbo
Why Cottage Cheese Has Made a Comeback SmartBites The skinny on healthy eating
Every January, food trends flood the news. Here’s a surprise:
Cottage cheese is one of this year’s list-toppers.
Yes, granny’s mainstay is back in the spotlight thanks to its nostalgic charm, versatility and impressive health benefits.
While cottage cheese comes packed with many nutrients, the nutrient that reigns supreme is protein.
A half-cup boasts an impressive 15-16 grams of complete protein, which, for many, is a significant chunk of daily needs. And, unlike some meat-based proteins, it can be consumed immediately, as in directly from the carton with a big ol’ spoon when no one’s looking.
Protein is vital throughout our entire lives. We need it to grow, to build and maintain tissues like muscles, bones and organs, and especially to see us through our later years as muscles begin to diminish.
Research shows, however, that many older adults don’t consume enough protein. Difficulty chewing, limited financial resources, a finicky gut, and reduced appetite all seem to play a role.
Cottage cheese—as easy on the teeth as it is on the pocketbook—can help address this diet deficit.
Cottage cheese is an excellent source of vitamin B12, which plays a key role in preventing anemia and combating fatigue. This crucial vitamin is our noggin’s best friend— helping with memory, concentration and mood regulation—and may also prevent heart disease by lowering homocysteine levels in the blood.
Bones covet dairy foods, like
cheese, which play a key role in building and maintaining strong bones over your entire life. Key minerals in cottage cheese that promote bone health include calcium, vitamin D, phosphorous, potassium, and magnesium. These days, I’ve got that big ol’ spoon scooping nonstop to avoid falls and fractures.
Come January, after an indulgent December, many seek to lose weight. Thanks to this dairy-darling’s nutritional profile—low in both calories and fat, but high in protein—cottage cheese may help. Research shows that high intakes of protein, such as the casein in cottage cheese, may increase feelings of fullness, which can help thwart the urge to snack.
On the downside, cottage cheese does have more sodium than you’d expect from such a healthy cheese, ranging from 300 to over 500mg. Consume just one cup and you come close to knocking off a sizeable chunk of the Recommended Daily Intake. That said, choose lower-sodium versions if you’re watching your sodium.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.
Helpful Tips
Read nutrition labels carefully, paying close attention to sodium and saturated fat. Although cottage cheese contains a moderate amount of lactose, some people with lactose intolerance may still tolerate it. However, there are lactose-free versions available.
COTTAGE CHEESE PIZZA
Serves 1-2 Adapted from coconutandbliss.com
Ingredients
1 cup cottage cheese
½ cup flour: white or whole wheat
2 eggs
Instructions
1. Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
2. In a medium bowl, whisk 2 eggs, then mix in cottage cheese and flour. Transfer mixture to prepared baking sheet. Using a wide spoon, spread mixture
1-2 tablespoons pesto ½ cup mozzarella cheese ½ cup cherry tomatoes, sliced salt and pepper, to taste fresh basil drizzle of olive oil (optional)
to resemble a round pizza crust, about ¼” thick. Bake for 25 minutes and remove from oven.
3. Next, spread pesto over crust, then evenly distribute cheese, tomatoes, and fresh basil. Bake for 10-15 minutes more, until edges look crispy. Remove from oven; salt and pepper to taste; drizzle with a little oil; enjoy!
cottage
OMEN'S HEALTH
Birth Defect Prevention Begins Before Conception
Try these steps to decrease the risks
By Deborah Jeanne Sergeant
One in every 33 babies born in the US will have some degree of birth defect. Some can be corrected through surgery or other treatments. Others will experience lifelong effects that impact quality of life.
“We don’t know the reason for most birth defects,” said Darcy Dreyer, director of maternal-infant health with March of Dimes in New York state.
She encourages women who
want to want to become pregnant to schedule a pre-conception check-up with a care provider. This can help identify any present risk factors.
Women can do plenty of other things to help reduce the risk of birth defects.
“Start taking folic acid as many as six months prior to conception to prevent neural tube defects,” Dreyer said.
Taking folic acid supplements to prevent neural tube defects is espe-
cially important in the first six weeks of pregnancy. Since pregnancy is typically detected between six- and eight-weeks’ gestation, it is vital to take them beforehand.
In addition, women need to “manage any chronic health conditions,” Dreyer said. “Diabetes is linked to birth defects.”
Managing chronic conditions can also help women get in a better state of health for a better delivery and recovery experience.
“Get to a healthy weight before becoming pregnant,” Dreyer advised.
Where you travel matters. Dreyer said to avoid going to locales where Zika virus is spreading, as that can cause birth defects, as can cytomegalovirus (CMV), which can cause minor illness in healthy adults but can be devastating for babies.
Dreyer also warned to avoid direct contact with used cat litter, as it raises the risk for toxoplasmosis. That doesn’t mean rehoming Whiskers. Wearing gloves or delegating litter changing duty to someone else solves the problem.
“You can also get toxoplasmosis from unwashed vegetables or uncooked meat,” Dreyer added.
Some OB-GYNs warn about eating deli meat that has not been heated, raw eggs or sushi.
“Avoid eating fish with high amounts of mercury,” Dreyer said.
No amount of alcohol while pregnant is safe. Developing babies are tiny, so small amounts of alcohol will affect them more profoundly, not only while the alcohol is in their
systems but with possible lifelong repercussions.
“Once pregnant, it is important to avoid alcohol,” said physician Jordana Gilman, an instructor of clinical obstetrics and gynecology at Highland Hospital and attending physician at Highland Women’s Health. “This can cause fetal alcohol syndrome, which causes face abnormalities and developmental delays. [Avoid] recreational drugs. Certain prescription medications have a higher risk of birth defects associated with them, which is why it is important to meet with your OB-GYN early on in pregnancy to go over what medications you are taking. Don't just stop them cold turkey; talk to your doctor first.”
The same principle would apply to supplements and any over-thecounter preparations. Some of these can harm babies. Clear them all with an OB-GYN.
Talking with an OB-GYN can help moms get a referral to a genetic counselor for screening so that they can know her chances of passing on genetic conditions to her baby. Even for moms who would never terminate a pregnancy, genetic screening can help women mentally prepare for a possible outcome and to learn about resources that can help.
“Ultrasound is another tool that we use to identify potential birth defects, but not to prevent them,” Gilman said. “Prevention comes early on, by being prepared for a healthy pregnancy and getting care in your first trimester.”
Raising Fertility
There’s an art and science in increasing fertility
By Deborah Jeanne Sergeant
About 9% of men and 11% of women of childbearing age in the U.S. have experienced fertility issues, according to National Health Statistic Reports.
When a couple has trouble conceiving a child, approximately one-third of the time, it stems from issues with the mother; another third relates to the man and the remaining one-third is a mix of both or an unknown cause. To give themselves the best chance for fertility, couples who regularly have sex should try to target what physician Rob Kiltz calls “the fertile window.”
“To effectively calculate when your body is most fertile, it is important to understand your menstrual cycle as no two women’s menstrual cycles are exactly the same,” said Kiltz, who is the founder of CNY Fertility in Rochester. “Your fertile window depends on the duration of your individual cycle.”
He explained that the first day of the cycle begins the first day of the menstrual period. For the next two weeks, during the follicular phase, the woman’s body focuses on egg growth and maturation and preparing the uterus for a potential pregnancy. For women with a typical 28-day cycle, the body ovulates — releases an egg — around the 14th day and she remains fertile for five days or so.
The cervical mucous becomes “clear, slippery, plentiful and the consistency of egg whites,” Kiltz said.
An at-home ovulation tester can also help pinpoint fertile days.
Once the egg is released, fertilization must take place within 12 to 48 hours. Having intercourse 72 hours before ovulation “gives sperm the best chance of successfully reaching the egg and fertilizing it in time,” Kiltz said.
Sperm can live in a woman’s body for up to five days.
If this strategy isn’t helpful, a few lifestyle changes can help improve fertility naturally.
“Inflammation is a major cause of infertility and diet, exercise and other lifestyle choices all play a role in improving or impairing fertility in
both men and women,” Kiltz said.
He elaborated that inflammation kicks off an immune response that may damage sperm, egg, embryo and even a developing fetus. Managing stress regularly — not just waiting for an annual vacation — is key for controlling this response.
While carrying too much fat is deleterious to good health, sufficient dietary fat is necessary to achieve pregnancy.
“It provides essential building blocks for our cells and helps synthesize vital reproductive hormones,” Kiltz said. “Dietary fat provides the body with energy and essential fatty acids that it can’t produce on its own. The fatty acids from animal meat assist with blood clotting and increase brain function. Fat also enables the body to absorb essential vitamins like A, D and E, which have all been shown to support fertility. The most important benefit of eating fat for fertility is that it helps to reduce inflammation.”
Foods containing omega-3 fatty acids, such as olive oil, walnuts and fatty fish such as salmon may help reduce inflammation. Kiltz also recommends eating more saturated fat, moderate protein and low to no carbohydrates to keep the lymphatic system running.
“Eating fat lubricates the lymphatics and helps filter out harmful pathogens, protecting the body from invaders that can cause illness. The lymphatic system is part of the circulatory and immune systems and is critical to maintaining optimal health,” Kilts said.
Nutrients known to support female fertility include zinc, choline, selenium, vitamin A and vitamin D. Sufficient calcium improves sperm production in men.
Kiltz warned against highly processed and fried foods as they’re typically high in trans fats.
“Trans fats that are high in omega-6 are the most damaging and they are formed when common cooking oils — vegetable, canola, soybean and corn — are chemically altered to remain stable at room temperature,” Kiltz said. “Research has shown that
trans fats are associated with ovulatory problems and other fertility issues.”
Limit caffeine, as too much can negatively affect fertility. Kiltz warned about eating too much fiber as a small study indicated that doing so may negatively affect hormones in women.
Soy products such as edamame, tofu meat alternatives and soy-based milk alternatives can reduce sperm concentration in men and affect women’s hormones.
Although exercise is important to maintain good health and the proper weight, Kiltz warned against over exercise for men and women, as it can affect hormones negatively.
“The good news for heavy exercisers is that research has shown that decreases in natural fertility likely only last as long as the hard training,” he added.
A couple wanting to conceive should avoid tobacco. Kiltz said that in addition to harming health in many other ways, smoking “can significantly impact both male and female natural fertility” and excessive alcohol can also impair fertility. Although the research is clearer on female fertility, men should also consider cutting back to help improve their overall health which boosts their fertility.
Too little or too much sleep also affects fertility in women, as it can affect menstruation, conception and pregnancy complications. In men, it can reduce sperm counts, motility and survival rates. Kiltz added that using hot tubs has also been shown to reduce sperm motility and increase the percent of sperm with defects.
He recommended mitigating the effects of stress — another fertility buster — and trying modalities such as acupuncture to help promote the ability to conceive.
In addition to leading a healthy lifestyle of minimal alcohol, a healthful diet and regular physical activity, physician Leslie James said that it may help to control environmental factors.
“Endocrine disruptors are chemicals found a lot of times in plastic,”
she said.
BPA is one example. Heating food in a non-approved container such as a plastic deli tub or single-use container instead of a glass container worsens the effect.
“Try to avoid those as much as possible,” she said. “Some are hard to avoid and it can create a lot of stress. Obviously, we can reduce our plastic use, but it’s ubiquitous. As much as possible, decrease it.”
“If you are trying to get pregnant but not having monthly periods or nearly monthly, this could be a sign that you are not ovulating regularly and there can be a variety of reasons for that,” said physician Jordana Gilman, an instructor of clinical obstetrics and gynecology at Highland Hospital and attending physician at Highland Women’s Health. “Talk to your OB-GYN for more information on your specific situation.”
For some women, engaging in aerobic exercise like walking 20 minutes a day and even 5% modest weight loss can kickstart ovulating again. To supplement egg health, Gilman recommends trying supplementation with coenzyme Q10.
Talking with a healthcare provider can help zero in on what’s going on and provide targeted resources for improving fertility.
Physician Rob Kiltz is the founder of CNY Fertility in Rochester.
Birth Recovery: How to Heal Better and Feel Better
By Deborah Jeanne Sergeant
Imagine struggling with a chronic illness for nine months and then running a marathon, followed by experiencing a large, acute wound in an internal organ and major tear in the skin.
That’s somewhat like what carrying and birthing a child is like: nine months of physical changes and struggle, hours of labor, vaginal tearing (or episiotomy) followed by stitches and a wound the size of a dinner plate (about 8.5”) in the uterus where the placenta was attached.
On top of all of that, the mom’s hormones are thrown for a loop as her body had to gear up to grow, birth and then feed a baby.
Bouncing right back from all of that in a couple of weeks isn’t advisable — or in nearly every case, possible.
It takes a few months for the mom’s body to recover, even for women who have textbook-perfect pregnancies. Undergoing complications like Cesarean section, hemorrhage, preeclampsia or severe tearing may take longer.
“They say that raising a child takes a village, which is also true for recovering from delivery,” said physician Jordana Gilman, an instructor of clinical obstetrics and gynecology at Highland Hospital and attending physician at Highland Women’s Health. “The postpartum period is
known as ‘the fourth trimester’ for a reason. The first three months after delivery contain huge changes in the physical, mental and emotional state of the pregnant person.”
It’s hard to get rest while caring for a newborn, so Gilman advises accepting help from friends and family and adhering to the “5-5-5 Rule,” which means five days in bed, five days on the bed and five days near the bed after delivery.
“This can help with bonding and setting boundaries to make sure that you get to rest and time to heal,” she said. “It may not be for everyone, but can be adapted to your needs and family situation as you see fit. Taking gentle walks in the first weeks postpartum can help with physical recovery and preventing blood clots. Then, as you feel better and better, increasing the duration and speed of walks can be a great way to get back into an exercise routine.”
Nursing and pumping moms have even more challenges, as the physical rigors of nighttime feedings and the body’s process of making milk can be exhausting. Nursing mothers burn up to 800 calories daily just making milk. Although a natural process, nursing isn’t always easy for many reasons.
“We have lactation specialists in the hospital and at the Breastfeeding Medicine Clinic who can help you
with latch, position, pumping and pain or infections,” Gilman said. “Breastfeeding is a great way to bond with a baby and providing breast milk, whether through direct breastfeeding or pumping milk, provides the baby with important nutrients and antibodies that help their immune system fight off disease.
“Breastfeeding can also help postpartum patients get back to their pre-pregnancy weight because it burns so many calories to provide milk for the baby. You may find that you are hungry all the time.”
Those supporting new moms should help by providing plenty of things to eat and drink while she’s nursing or pumping for the baby. Eating right at mealtime aids in birth recovery and lactation.
“A higher intake of nutrient-dense foods is recommended to achieve increased nutrient needs to support hormonal, metabolic and physiological changes for optimal maternal and infant health throughout both pregnancy and lactation,” said Shalene McNeill, P.h.D., executive director of nutrition science, health and wellness for National Cattlemen’s Beef Association in Denver. “Lean beef is an example of a nutrient-dense food that provides many of those essential nutrients for pregnant and lactating women.”
Beef is a good source of zinc, iron and protein.
Alison Spath, internationally board-certified lactation consultant, DONA-certified doula, registered yoga teacher and co-owner of Beautiful Birth Choices in Rochester, likes for clients to focus on nourishing their bodies with “whole foods, soups, salads, fresh fruits and vegetables and foods that are high in nutrition, not just empty calories to support post-partum recovery.”
She recommends the book “The First Forty Days: the Essential Art of Nourishing the New Mother” (2016: Heng Ou, Amely Greeven and Marisa Belger).
When family members and friends ask what they can do, families should ask them to bring food. They can also set up a schedule on websites like Mealtrain.com, a free calendar where friends can schedule meal deliveries for people in recovery at home.
People dropping off food should consider providing ready-to-eat food that can easily be eaten with one hand and served in containers they don’t need back. Moms should not feel obligated to allow visitors to see
the baby or be entertained. At this point, anyone stopping by should either stay very briefly or wash dishes, walk the dog, run the washer, mop the floor or do whatever else needs doing.
“As a birth doula, I tell clients if they can spend the first few days after birth just resting in bed and learning how to breastfeed and get to know their baby and be skin to skin, that releases oxytocin,” Spath said. “The goal is to slow blood loss.”
She wants moms to give themselves grace about getting back to an active lifestyle. It can take months.
“Limit in those first couple of weeks doing things outside the house,” she said. “Keep trips outside of the house short and close to home.”
Baby Blues or Postpartum Depression?
“The mental and emotional demands of pregnancy, labor - delivery C-section and postpartum are some of the most intense in a person's life,” said physician Jordana Gilman, an instructor of clinical obstetrics and gynecology at Highland Hospital and attending physician at Highland Women’s Health. “Accepting that there are hormone shifts at each of these time points, as well as significant stressors, can help give yourself grace.
“Baby blues are common and you should speak with your OBGYN about episodes of tearfulness. Postpartum depression is typically a few weeks later and can occur up to a year after the delivery. This can range from mild to very severe and it is important to get help. If you or someone you know may be struggling with postpartum depression, please reach out to your doctor or a national hotline. Postpartum psychosis is a very extreme version of mental health changes after pregnancy and should be treated as an emergency.”
Postpartum Support International: 1-800-944-4773 (4PPD) English and Spanish. Text in English: 800-944-4773 Text en Español: 971-203-7773 www. postpartum.net
Postpartum Depression More Common Among Women
Rates of postpartum depression have more than doubled in little over a decade among American women, a new analysis shows.
While about 1 in every 10 new moms (9.4%) suffered postpartum depression in 2010, that number rose to almost 1 in every 5 (19%) by 2021, report a team from Kaiser Permanente Southern California.
Why the steep rise? Better detection and reporting could be playing a big role, the researchers said.
However, rising rates of obesity
during pregnancy could also be a factor, since obesity has long known to be a risk factor for postpartum depression.
Whatever the reasons, "the prevalence of postpartum depression is high and rising," said a team led by physician Darios Getahun, a Kaiser researcher based in Pasadena, California. His team published its findings Nov. 20 in the journal JAMA Network Open.
As defined by the researchers, postpartum depression is "a depressive disorder that occurs within 12
months following childbirth."
Like other forms of depression, symptoms include sadness, anxiety and lack of interest in activities that were once pleasurable.
Mothers with postpartum depression may fail to bond with their infant, neglect breastfeeding and develop other illnesses.
"In severe cases, postpartum depression can lead to suicide or infanticide," Getahun's team wrote in the report.
In their new analysis, the researchers tracked rates of postpartum
Yoga Helps Women Deal With the Mental Stress of Cancer
Acancer diagnosis can bring overwhelming stress and depression to women, but new research suggests yoga can help ease that emotional toll.
“A wellness intervention that integrates yoga and psychological
tools may strengthen the connections among the mind, body and spirit, leading to a better and more meaningful quality of life,” said study senior author Deidre Pereira. She's an associate professor of clinical and health psychology at the University
depression for more than 442,000 California pregnancies between 2010 and 2021. The cohort of women was diverse and averaged 31 years of age at childbirth.
The researchers found a doubling of diagnosed postpartum depression rates over the study period.
Much of that might be linked to better awareness of the issue among women and their doctors.
Getahun's team pointed to newly established guidelines from the American Academy of Pediatrics (AAP) and the American College of Obstetricians and Gynecologists, which have both encouraged postpartum depression screening as part of well-child visits.
The AAP now advises screening for postpartum depression at wellchild visits when a baby reaches 1-to2, 4, and 6 months of age.
Obesity could be playing a role, as well.
By 2021, rates of postpartum depression had risen to 17% among new moms of normal weight, 19.8% among mothers deemed overweight, 21.2% among women at lower levels of obesity, and 24.2% among women with more severe obesity.
The Kaiser team noted that an uptick in postpartum depression rates has been happening alongside "a parallel increase" in obesity rates among pregnant U.S. women over the past decade.
According to Getahun's team, prior research has shown "consistently higher rates" of postpartum depression at higher body weights.
All the new findings "provide valuable insights for guiding future public health initiatives aimed at improving perinatal maternal health outcomes and promoting maternal and child well-being," the team said.
in-person, group intervention that used breathing and relaxation techniques, mindfulness meditation, psychotherapy skills and gentle yoga aimed at improving physical and mental quality of life."
Based on answers to detailed questionnaires, Pereira's team found women reporting a lowering of their symptoms of anxiety and depression after completing the program.
When it came to the physical symptoms of depression, the program was especially helpful to women of color, the researchers noted.
“Quality of life during and beyond cancer treatment is a critical component of whole-person cancer care,” explained study co-lead author Elizabeth Kacel, a recent graduate of the clinical psychology doctoral program at UF.
It's the program's use of yoga and meditation alongside psychotherapeutic training that really seemed to help, she added.
of Florida (UF) in Gainesville.
The new research involved 51 women who'd been diagnosed with some form of gynecological, gastrointestinal or thoracic cancer.
According to a university news release, they "enrolled in a 10-week,
“The combination of both perspectives provides a powerful foundation that patients can stand on in coping with the ups and downs of cancer survivorship,” said Kacel, who is now a clinical health and cancer psychologist at Chicago's Rush University Medical Center.
The study was published recently in the journal Integrative Cancer Therapies.
Q & A
with Lawrence Jones
Executive director of Harbor House of Rochester — a home away from home for patients seeking treatment in the Rochester area — talks about his nonprofit, the challenges it faces and how he hopes to overcome them
By Mike Costanza
Q. What is Harbor House of Rochester’s mission?
A. The mission of the Harbor House of Rochester, Inc. is to meet the temporary lodging needs of families during health emergencies and periods of long-term care. We provide a safe and comfortable “home away from home” for patients and their families who travel to Rochester for treatment of a serious or life-threatening illness. By offering convenient, affordable living quarters in a home-like environment, the Harbor House reduces the emotional and financial stress for people facing a medical crisis.
Q. Can Harbor House accommodate patients as well as those who have brought them for treatment?
A. Yes. While most of our work involved housing families who have a loved one in a Rochester hospital, sometimes both the patient and the caregiver stay with us. This model has worked especially well for those receiving organ transplants. Harbor House was founded out of concern for those needing advanced cardiac care. Two of our founding members had received heart transplants, which directly led to the founding of Harbor House in 2008.
Q. Has your nonprofit had many guests this year?
A. So far in 2024, Harbor House has hosted 92 unique guests. This number is a function of how long individual guests reside with us. Our long stay of 2024 was 241 days, or eight months. While we are proud to be able to provide a comforting home-away-from-home during these extended stays, the total number of families we can assist becomes limited by only having four rooms.
Q. What kinds of people stay at Harbor House?
A. Most of our guests live in Upstate New York, coming from greater Buffalo or greater Syracuse as well as the Finger Lakes, Southern Tier, Adirondacks and the Thousand Islands regions. On occasion, guests come from much farther away, including countries such as Bangladesh, China
'The
biggest challenge that Harbor House faces is having to tell a family in crisis that we are unable to accommodate them. We fit in as many families as we can, but similar to 2023, Harbor House is on track to turn away 70 families in 2024.
in 2024 came from Mexico, after their son had a devastating brain aneurysm. They stayed for 97 days until he was stable enough to return home.
Q. Can you tell the readers of some of the challenges that Harbor House faces?
A. The biggest challenge that Harbor House faces is having to tell a family in crisis that we are unable to accommodate them. We fit in as many families as we can, but similar to 2023, Harbor House is on track to turn away 70 families in 2024 because of full occupancy. While we are not yet ready to implement plans to expand Harbor House, we are now exploring avenues for future growth. As rural hospitals increasingly become acquired by large health care systems, the need for healthcare hospitality houses like Harbor House will only increase in the coming years.
Harbor House of Rochester has two paid employees, a dozen active volunteers and a current budget of $225,000. For more information, visit www.harborhou
Make a New Year’s Resolution to Keep Your Brain Healthy
When it comes New Year’s resolutions, the Alzheimer’s Association encourages you to consider the health of the most important part of your body — your brain.
While some brain changes are inevitable as we age, there is a growing body of research to suggest that adopting healthy behaviors, including healthy eating, exercising regularly, not smoking and staying cognitively engaged, may help reduce the risk of cognitive decline and dementia.
The local chapter of the Alzheimer’s Association offers these 10 healthy habits for your brain to adopt in the New Year.
1. Challenge your mind. Be curious. Put your brain to work and do something that is new for you. Learn a new skill. Try something artistic. Challenging your mind may have short- and long-term benefits for your brain.
2. Get moving. Engage in regular exercise. This includes activities that raise your heart rate and increase blood flow to the brain and body. Find ways to build more movement into your day — walking, dancing, gardening — whatever works for you!
3. Eat right. Eating healthier foods can help reduce your risk of cognitive decline. This includes more vegetables and leaner meats/proteins, along with foods that are less processed and lower in fat. Choose healthier meals and snacks that you enjoy and are available to you. Make eating right a habit!
4. Maintain a healthy weight. Talk to your health care provider about the weight that is healthy for you. Other healthy habits on this list — eating right, physical activity and sleep —
can help with maintaining a healthy weight.
5. Be smoke-free. Quitting smoking can lower the risk of cognitive decline back to levels similar to those who have not smoked. It’s never too late to stop.
6. Control your blood pressure. Medications can help lower high blood pressure. And healthy habits like eating right and physical activity can help too. Work with a health care provider to control your blood pressure.
7. Manage diabetes. Type 2 diabetes can be prevented or controlled by healthier eating, increasing physical activity, and medication, if necessary.
8. Sleep well. Good quality sleep is important for brain health. Stay off screens before bed and make your sleep space as comfortable as possible. Do all you can to minimize disruptions. If you have any sleep-related problems, such as sleep apnea, talk to a health care provider.
9. Protect your head. Help prevent an injury to your head. Wear a helmet for activities like biking and wear a seatbelt. Do what you can to prevent falls, especially for older adults.
10. Stay in school. Education reduces your risk of cognitive decline and dementia. Encourage youth to stay in school and pursue the highest level of training possible. Continue your own education by taking a class at a local library, college, or online. The Alzheimer’s Association is available with information and support for families as they navigate the disease and related research. For more information, visit alz.org/ wny or call the 24/7 Helpline at 800.272.3900.
By Jim Miller
What You’ll Pay for Medicare in 2025
Dear Savvy Senior,
I know there will be a small 2.5% cost-of-living increase in Social Security benefits next year, but what about Medicare? What will the Medicare Part B monthly premiums be in 2025, and when do the surcharges kick in for higher income beneficiaries?
Medicare Beneficiary
Dear Beneficiary,
The Centers for Medicare and Medicaid Services recently announced their cost adjustments for 2025 and the increases for premiums and out-of-pocket costs for most beneficiaries will be moderate. But if you’re a high earner, you’ll pay significantly more. Here’s what you can expect to pay in 2025.
Part B Premium
While Medicare Part A, which pays for hospital care, is premium-free for most beneficiaries, Part B, which covers doctor visits and outpatient services does have a monthly premium.
Starting in January, the standard monthly Part B premium will be $185, up from $174.70 in 2024. That $10.30 bump represents a 5.9% increase, which is more than double the most recent Social Security cost-ofliving adjustment which was 2.5%.
But if you’re a high earning beneficiary, which makes up about 8% of all Medicare recipients, you’ll have to pay more. Medicare surcharges for high earners, known as the income-related monthly adjustment amount (or IRMAA), are based on adjusted gross income (AGI) from two years earlier, which means that your 2025 Part B premiums are determined by your 2023 AGI, which is on line 11 of the IRS tax form 1040.
Here’s how it breaks down. If your 2023 income was above $106,000 up to $133,000 ($212,000 up to $266,000 for married couples filing jointly), your 2025 Part B monthly premium will be $259.
Monthly Part B premiums for singles with an income between $133,000 and $167,000 ($266,000 and $334,000 for joint filers) will rise to $370. Individuals earning above $167,000 up to $200,000 ($334,000 to $400,000 for joint filers) will see their monthly Part B premium increase to $480.90.
Those with incomes above $200,000 up to $500,000 ($400,000 to $750,000 for joint filers), will pay $591.90 per month in 2025. And single filers with income of $500,000
incomes above $106,000 ($212,000 for joint filers) you’ll pay a monthly surcharge of $13.70 to $85.80 (based on your income level) on top of your regular Part D premiums.
How to Contest Income
Beneficiaries that fall into any of the high-income categories and have experienced certain life-changing events that have reduced their income since 2023, such as retirement, divorce or the death of a spouse, can contest the surcharge. For more information on how to do this, see “Medicare Premiums: Rules for Higher-Income Beneficiaries” at SSA.gov/benefits/medicare/medicare-premiums.html.
Other Medicare Increases
In addition to the Part B and Part D premium increases, there are other cost increases you should be aware of. For example, the annual deductible for Medicare Part B will be $257 in 2025, which is $17 more than the 2024 deductible of $240. And the deductible for Medicare Part A, which covers hospital services, will increase to $1,676 in 2025. That’s $44 more than the 2024 deductible of $1,632. There are no surcharges on Medicare deductibles for high earners.
For more information on all the Medicare costs for 2025 visit Medicare.gov/basics/costs or call 800-6334227.
Send your senior questions to: Savvy Senior, P.O. Box 5443, Norman, OK 73070, or visit SavvySenior. org. Jim Miller is a contributor to the NBC Today show and author of “The Savvy Senior” book.
• Help an older adult manage day-to-day nances.
• Give a lift to someone who no longer drives.
• Give a caregiver a break.
• Make a friendly phone call.
• Lead fall prevention or healthy living workshops.
• And more!
“From
Ask St. Ann’s
When is a Good Time to Talk to My Aging Parents About Finances?
By Sharon Osborne
One of the most meaningful things adult children can do for aging parents is to honor their wishes regarding eldercare. There’s no better time than the present to ask about their plans to ensure they have the resources necessary to receive the quality of care they may need in the future.
Engaging a loved one in the often well-guarded subject of finances takes time and patience because seniors may not want to ask for help, even when they need it. Experts at St. Ann’s Community offer the following tips to help you ease into the conversation.
Start talking now
Talk with your loved one about the future before the added stress of an emergency enters the mix. When you visit, are there signs help may be needed such as stacks of unpaid bills, maintenance issues or a lack of groceries?
Daily living tasks like these are good conversation starters. Ask what supports can be put in place now, like setting up automatic bill pay or a home shopping service, to help your parents remain as independent as possible. Also, talk with other family members about how they can support your parents so you can preserve financial resources for future eldercare needs.
Help organize important information
Are you able to pay a bill or handle a transaction on your parents’ behalf in the event of a health emergency? Work with them to gather financial and health information early on so you understand their obligations and what resources are available to pay expenses. Store this information in a safe place so you and other fiduciaries can access it easily.
Another important document is a power of attorney that indicates who
your parent(s) appointed to manage their affairs if they become unable to do so. If they don’t have one, put that at the top of your to-do list.
Other common essential documents to look for include:
• Mortgage and loan debt, including all credit card accounts
• Monthly utility and household bills
• Bank account statements
• Retirement accounts and social security income statements
• Mutual funds, brokerage accounts, stock certificates, savings bonds
• Insurance policies (Medicare, Medicaid, health, and long-term care)
• Property deeds and titles
• Recent tax returns
• Doctors’ names and contact information
• Health care proxy: Who is it and does this person have a good understanding of your loved one’s health condition, medical history, medications, and end-of-life wishes?
Guidance from professionals
Consider talking with eldercare professionals to help your parents review the big picture and make informed decisions. Be sure to include family members with decision-making power in these meetings from the very beginning to assure that everyone is on the same page.
In time, doing small tasks to support your parents’ independence or helping gather financial, healthcare, and legal documents will help your parents see you are there to help. By talking to your parents while their health is good, you’ll have a plan in place to truly honor their eldercare wishes.
Submitted by St. Ann’s Community, a senior community offering a full continuum of care in Rochester, NY. For more information, call us at 585-6976000 or visit www.stannscommunity.com.
NEW ISSUE OF 55 PLUS
Benefits — Divorce and Social Security: 5 things you need to know
• Investing — Nest egg: Think hard before you raise your risk
• Second Act — Psychotherapist happy she pursued the art of glass fusing
Retirement — High-powered men drive school buses in Skaneateles.
One is the creator and former owner of EarQ, the other, a former executive with Welch Allyn Wintertime — 10 things to do this winter | Fun indoor places to take the grandkids | Shake off the post-
holiday doldrums by getting out and getting fit | Plan to think spring: Growing seeds indoors ahead of planting time can result in earlier produce and posies
• Writing — Members of PIM (Partners in Medicine) writers’ group gather once a month to eat, chat and discuss their writings
• Hospitalit — Henrietta family plays host to students from all over the world
...and so much more!
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