Active Seniors Issue 7

KNOW YOUR NEIGHBOR HOW TO SUPPORT HEALTHY DIGESTION

NEVER TOO LATE TO START SAVING MODERN OPTIONS FOR PAIN

You may have re ceived an orchid as a gift or are simply intrigued by these beauti ful, blooming plants. However, it appears that most of us are unsure of how to care for them. Fear not, orchids are as easy to look after as any ordinary house plant.

This simple guide will help maintain healthy, blooming orchids, bringing sophistication and elegance to any room.

✣ Watering is important but don’t water too much. Ideally an orchid should be watered just before it goes dry. Rather than relying on a weekly watering schedule, check your orchids’ need for water. Gauge the mois ture level of the potting medium with your finger. If the medium feels almost dry it is time to water. Ensure potting medium is moist but not sitting in excess water - that’s how orchids like it best.

HOW TO CARE FOR Orchids

By Anja Springthorpe

✣ Location, location, location. Apart from water, orchids require adequate bright light but no direct sunshine. An east or west fac ing window ledge is likely to be the best spot for orchids. South facing windows provide ample light but may be too hot on sunny days. North-facing windows probably may not provide enough light for healthy blooming.

✣ Most types of orchids have a blooming lifecycle, meaning the plant will naturally shed all flowers followed by a resting period before re-blooming. When a bloom is finished, move your orchid into a slightly cooler, bright room. The cooler temperatures will result in a healthy re-bloom. Water the orchid as usual during resting periods, and soon another bloom will develop. If you don’t like the look of a bloomless resting orchid, dress it up by carefully sticking a silk orchid stem into the pot.

✣ Fertilizing supports all plants, including orchids. Most garden centers offer specific orchid fertilizers which provide all the nutrients an orchid needs. Regular fertilizing, as per product directions, will help achieve large, healthy blooms.

✣ Pruning your orchid doesn't just get rid of unsightly dry spikes. It also helps your orchid gather up energy for re-blooming. Prune any dry or brown spikes at the base of the plant with a sharp pair of pruning shears. A clean even cut will help your orchids’ vitality.

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KNOW YOUR NEIGHBOR

By Patricia F. Danflous

The days of neighbors leaning over the fence to chit chat as they hang clothes out to dry or running over to borrow a missing ingredient for supper are nostalgic images of days gone by. Getting to know your neighbors can be a challenge. Whether you live in a suburban envi ronment or in a high-rise apartment building, it is important to know the people around you for safety, fun and good health.

According to recent National Institutes of Health-funded studies, social connections can in fluence well-being. Con sistent with wide-ranging

research, the studies indi cate that strong social ties are linked to a longer life. In contrast, loneliness and social isolation are linked to poorer health, depres sion and increased risk of early death.

So, how do you ex pand your social network and get to know the peo ple next door?

THERE ARE THREE ALMOSTGUARANTEED WAYS TO GET TO KNOW YOUR NEIGHBORS:

✣ have a baby (grandkids are a good substitute)

✣ get a pet (not a goldfish or turtle)

✣ do something super-nice

Taking a baby (or grandbaby) around the block for a walk may be the best way to meet others. After all, who can resist taking a peek at a cute-kid in a stroll er? You don’t have to share too much infor mation, but a word or two will break the ice and set the foundation for future exchanges. Similarly, taking your dog for a walk is a good way to start a conversation with the other animal-lovers in your neighborhood. You may soon find a dog-walking partner and possibly a new

dog-sitter. Be sure to scoop the poop to avoid offending your neigh bors.

There’s nothing wrong with knocking on the door with a tray of cookies, placing a neighbor’s newspaper on his or her doorstep every morning or just saying “hello” as you come and go. You will open the door to new, meaningful relation ships by introducing yourself to a new neighbor or re-introduc ing yourself to someone you haven’t talked to in a long while.

Loneliness and social isolation are linked to poorer health, depression and increased risk of early death.

DON’T FALL VICTIM TO SCAMMERS

By Neal Boyd

Since the inven tion of currency, there have been thieves. Scam artists use the same tools we do to communicate, primarily using unso licited phone calls and emails to part you from your hard-earned cash.

The best way to pro tect yourself from these individuals is to avoid them completely. If you receive a financially re lated phone call or email from a company you’ve never had any affiliation with, hang up imme diately, and delete that email, respectively.

HERE ARE A FEW PHONE CALLS THAT SHOULD SET OFF RED FLAGS:

✣ Calls from “credit centers” (not connected to your credit card or bank) or mortgage/auto loan companies that you have no relationship with.

✣ Angry, threatening calls from the IRS. The IRS doesn’t use the phone to contact people concerning issues with taxes.

✣ “You’re a winner” announcements from contests you’ve never entered.

The above themes have many variations … just remember, if you don’t have a financial relationship with the caller or emailer, odds are they’re attempting to steal from you.

When it comes to phone calls, the Federal Commu nications Commission has some services that can help curb unwanted commer cial solicitation. One of these is the Do Not Call Registry. Use the FCC to report organizations that breach the registry, and use the FCC’s website to learn more about your rights as well as better ways to pre vent scams. It could save your bank account, and protect your identity from being stolen.

For better ways to protect what’s yours, visit the FCC’s consumer guides at: www.fcc.gov

REASONS TO PLAY TENNIS

By Liz McGehee

Well, for starters, it’s summer! What better way to get out of the house, stay active and enjoy those lovely sunshiny days? If you haven’t played before,

Why tennis?there’s no need to worry. Like you, tennis skills get better with age. The more you play, the easier it will be to control the ball.

But there are other advantages to picking up tennis:

1. LIVE LONGER WHILE MAKING NEW FRIENDS. Studies of blue zones –worldwide regions where people live longest – show that actively participating in your community extends your life. When you join a tennis club, you will encounter new people every time you play. Plus, clubs throw fun social events throughout the year.

2. PREVENT MEMORY LOSS NATURALLY. Learning new things is one of many ways to naturally prevent memory loss. Tennis makes you plan, anticipate and react strategically to your environment. Even if you don’t beat your opponent on your first try, you’re still winning.

3. YOU CAN MAKE IT LOW-IMPACT BY PLAYING WITH A PARTNER. Playing doubles gives you more court coverage, and you won’t have to rush to the ball as quickly or as often. You and your partner can play evenly matched teams and choose the pace of the game together.

4. HEALTH BENEFITS. Bone density along with flexibility, hand-eye coordination, leg strength, balance and the immune system are improved by this sport and can help prevent osteoporosis as well.

5. YOU CAN WORK AROUND INJURIES. People who’ve had hip or knee replacements are prevalent in the sport. Just make sure you check-in with your orthopedic surgeon before signing up.

Always speak with your doctor before par ticipating in a new sport if you have a cardio condition, respiratory issues or any previous physical injuries. To find out more about the benefits of tennis visit Tennis.com.

HOW TO SUPPORT Healthy Digestion

By Anja Springthorpe

no secret that as age ad vances, bodily functions also change. Every organ in the body is affected by the aging process. We often are aware of these visible changes, such as receding hairlines and increasingly deeper wrinkles, but we also have to pay attention to what’s going on underneath, especially in the diges tive system.

It’s

Many individuals over the age of 65 experience low production of hydrochloric acid (stomach acid). Because stomach acid is one of the first steps of digestion, it is respon sible for the initial breakdown of proteins. Low levels of stomach acid, therefore, can cause a number of symptoms, such as fullness, bloating, gassiness, cramps and chronic constipation. Age-associat ed low levels of stomach acid may explain why we tolerate less protein in the form of meat, dairy and eggs as we grow older.

Another important role of stom ach acid is the absorption of nutri ents. Vitamin B12, iron, calcium and magnesium are all nutrients that require adequate amounts of stomach acid in order to get into the system. But, if acid levels are low, even the healthiest of diets may not ensure the body gets all the nourishment it needs. Such malnutrition can reduce the ability to fight infections, increase risk of osteoporosis and may speed up the aging process.

Malnutrition can reduce the ability to fight infections, increase risk of osteoporosis and may speed up the aging process.

TIPS TO SUPPORT YOU

✣ Take time to chew food. Properly chewing food helps digestion a lot. The more we break down food in the mouth, the easier it is to digest.

✣ Small frequent meals. If stomach acid is low, we benefit from having small meals more frequently rather than one big meal. A big meal is likely to overwhelm the stomachs’ ability to prepare food for digestion.

✣ Don’t overdrink while eating. It is important to stay hydrated, but drinking large amounts of water with food may dilute stomach acid, hence slowing down digestion. Small sips of water with a meal are preferable.

✣ Herbal infusions. Peppermint and chamomile infusions are believed to improve digestion and support the health of our digestive tract. Enjoy a cup after a meal to reduce fullness and bloating.

QUICK KIMCHI

By Liz McGehee

Dating all the way back to 7th century Korea, kimchi is a simple, easy-to-make side dish with a long list of health benefits. Created through salt and fermentation, this dish acts as a natural probiotic by producing healthy bacteria that is amazing for gut health. Kimchi also lowers cholesterol, contains anti-aging antioxidants and vitamins, boosts the immune system and acts as a cancer preventative.

The great thing about this side-dish is that it’s very customizable. You can choose how spicy, fishy, salty or fermented it is. After a few tries, you will have your own preferred recipe.

INGREDIENTS

• 1 large glass jar

• 2 napa cabbages

• 2 medium daikon radishes

• 6 green onions

DIRECTIONS

• 6 cloves garlic

• 1 tsp ginger, minced

• 4 tbsp salt

• 1 cup chili pepper flakes

• 8 tbsp fish sauce

 Chop the napa cabbage up (optional: soak in brine for 3-4 hours).

 Prep green onions, garlic and ginger.

 In a bowl, mix garlic, green onions and ginger with chili pepper flakes and fish sauce.

 Transfer napa cabbage into a bowl (if soaked in brine, now is the time to rinse).

 Thoroughly work your paste through the cabbage (microwave briefly if too thick). Then, transfer mixture to the large glass jar.

 This is the hard part. Wait between a day and a week to eat depending on how fermented you like it.

SERVES: 6 (or 1 for a few weeks)

Unique Cruises for Seniors

1.Princess

Cruises’ Grand Princess Alaska Cruise

By Liz McGehee

You've already done the tropical, 20-somethings-packed cruise. In a time where there's more to choose from than ever, why not take a risk guaranteed to create memories to last a lifetime?

Comparing and weigh ing cruises can leave you feeling frustrated or unsure. Are you getting the best bang for your buck? Is this trip exactly like the other ones you’ve taken? Last

year, you went to the Caribbean so you should probably just go there again, right?

Cruises are an opportunity to explore the world at your own leisure and to follow your passions. Whether you like history, laying out on the shores of an unexplored region or want to interact with people from different cultures, cruises offer extremely versatile itineraries.

There is a cruise for everything you could possibly want. Here are 5 you should look at right now (before they’re all booked!):

Sail under the Golden Gate Bridge in the infamous Grand Princess. This cruise liner is pretty on par with traditional cruising, but the service and trip value are above average. Take in snow-covered mountains, indigo glaciers and – could it be? – Yes, a group of humpback whales! The Alaskan landscape is absolutely breathtaking and you will get a chance to explore it on foot or dog sled if you choose.

Pro: stops at the Hawaiian Islands and Mexico; lots of route options Con: shows her age; drastic temperature and weather changes mean packing more clothes

Take in snow-covered mountains, indigo glaciers and – could it be? – Yes, a group of humpback whales!

2.Silversea’s Silver Whisper Baltic Sea Cruise

Like the name implies, this lin er is aimed at senior guests. Fly in early and spend a few days in Barcelona before sailing away to Portugal, France and the UK. The Silver Whisper offers resort-like amenities, excellent excursions and allows up to 382 guests.

Pro: tip included in fare/discouraged from tipping

Con: limited entertainment

3.Uniworld’s River Beatrice Cruises to Europe (ALL)

If you’re a seasoned cruiser that wants to try something different, this one of a kind river cruise down the legendary Danube River is for you. With only 156 passengers, the Beatrice makes for a unique, personal experience.

Pros: feels like a luxury liner; phenom enal tours; staff remembers your name Con: involves a good amount of walking

If you’re a seasoned cruiser that wants to try something different, this one of a kind river cruise down the legendary Danube River is for you.

4.The Legendary Rhythm and Blues Cruise

Imagine attending a blues festival on water! This cruise boasts a “blues village” on deck with five separate stag es. Attend as a music lover or an artist. Blues Cruise invites attendees to bring their instru ments from home and offers workshops where you get to play alongside the artists such as: “Taj Mahal, Irma Thomas, Jimmy Thackery, Elvin Bishop, Terrance Simien, Los Lobos, Marcia Ball and many others have even participated in Culi nary Demos.” Wow!

Pros: incredibly unique experience; meet and learn from famous blues musicians

Cons: typically sells out; expensive for a 7-day cruise

5.Expeditions on the National Geographic Explorer (ALL)

If you want something off the beaten path, try one of National Geographic’s unique expeditions, which span all seven continents and come with passionate, well-informed guides. Addition ally, National Geographic says, “A full-time doctor, an undersea specialist, a photo instructor, a video chronicler and a wellness specialist accompany every voy age.” If you can’t fully unplug or simply want to keep in touch with family, they also have Internet access on board.

Pros: regionally inspired cuisine; great amenities; ice-class vessel; only 148 guests

Cons: none

So, what are you waiting for? Make your life-long dreams into a reality with a little initiative (and research). Have you gone on a unique cruise? Tell us about it or share your photos with us on the Active Living Magazine Face book page!

Viilefranche Cote d'AzurNice, France

6 WAYS

TO IMPROVE MEMORY

By Anja Springthorpe

Whether you’re predisposed to degenerative diseases, like Alzheimer’s and dementia, or are simply growing older, memory loss is a natural part of aging. As far as modern medicine has come, there is still so much scientists don’t understand about the human brain and neurolog ical conditions. We do know, however, that there are preven tative measures we can take to combat memory loss and im prove cognitive function.

1.Be Optimistic.

The emotional aspects of memory loss are sometimes overlooked, but when you take a closer look, the data yields interesting observations. Did you know that optimists are less likely to experience memory loss and tend to live longer? They are also more likely to eat right, cope well with stress, exercise, socialize and be curi ous about the world – all things

shown to improve memory. A good attitude really does go a long way.

2.Practice Mindfulness. Mindful people don’t stress. Rather, they recognize that stressful reactions don’t change what is out of their control. When you are a slave to your feelings, you are a slave to stress and the problems that come with it. Mindful people have the ability to control their thoughts, which in turn influ ence their emotional response and decreases stress.

3.Be Open and Curious.

Learning new things and socializing are key parts of memory retention. People that are 1) open to new experiences and 2) express curiosity about the world are constantly learn ing, socializing and improving memory. Even if it’s uncom fortable, push yourself to be open to the new; it will help you in the long run.

4.

Practice Self-Care.

People that practice good hygiene, sleep well, monitor the food going into their body and exercise regularly decrease their stress. If you don’t take the time to decompress or practice healthy coping mechanisms, you put yourself at greater risk for memory loss. Make time for yourself to exercise or to pursue a hobby you enjoy.

5.

Manage Your Diet. Resist the urge to stressbinge carbs and sugar. Replace them with complex carbs and healthy fats like avocado, coconut oil and 100% whole wheat pasta. Probiotics can also regulate healthy bacteria in the gut, which affects mood, mental health and memory.

6.Sleep Regularly.

The long-term effects of sleep deprivation include im paired judgement, elevated stress hormones, sugar and carb cravings, deterioration of phys ical and mental health, poor mood, chronic fatigue and – you guessed – memory loss! Reg ulate sleep, by reading a book before bed instead of watching TV or looking at your phone.

U.S. Army General Creighton Abrams coined the phrase, “When eating an ele phant, take one bite at a time.” In other words, when approaching a seemingly insurmountable task, tackle each piece individually. Col lege educations, family

IT’S NEVER TOO LATE TO START SAVING

By Michele Robert Poche

weddings, unexpected medical bills … there are a million reasons we put off saving for the future. But just because the nest is empty doesn’t mean you can’t start rebuilding your nest egg right now.

Late to the party? Here’s how to catch up.

1.Put yourself first. Decide on a realis tic amount you can put away then set up an au tomatic monthly transfer to your savings with the bank so you don’t have to remember.

2.Eliminate bad debt. High interest credit cards and loans should be the first thing to go. Avoid the extra fees of tempting debt consolidation services and create your own easy-to-follow pay off plan.

3.Postpone that gold watch a few years. Instead of retiring at 65, consider clocking in at the office until age 70. Parttime work at a nearby business or at home (if your skill set allows) is another option.

4 Delay Social Security. Don’t cash in as soon as you become eligible. Each year you wait to collect on these benefits increases the payout significantly. For more information, visit ssa.gov.

5.Take advantage of tax breaks. If you’re over 50, the IRS allows you to deposit extra money into tax-de ferred accounts to help you catch up on your retirement savings. For more information, visit irs.gov.

6.Nurture a hobby that could increase your earning potential. Take a computer or calligraphy course. Become a pet or child care provider. Learn Spanish. Not only are these activities fulfilling, they could also be profitable for your future.

with Your Grandchildren Reap What You Sow

In today’s fastpaced, plugged-in world, grandpar ents are forever searching for new ways to connect with their grandchildren.

Conventional wisdom has always been to take an interest in their hobbies and activities. But what if you turned that idea on its ear and introduced them to one of yours?

Gardening offers an excellent, old school opportunity to bond with your grandchildren in a relaxed setting. You get the chance to share some of your worldliness while they learn and tell you about their daily lives. Have better memories ever been made?

HOW TO GET STARTED:

 Involve him in the planning. Bring him with you to the nursery to select the seeds, seedlings, plants, annuals

and other supplies you will need.

 Outfit her for the job. Provide her with her own tools (gloves, trowel, spade) and reserve a little plot of garden (or a recep tacle) just for her.

 Opt for fast and easy. He won’t want to wait months for prize-winning artichokes, but radishes, tomatoes, peas and many herbs yield fairly immedi ate gratification.

 Vegetables? Yes, I am serious. Planting something she can eat will always hold her in terest over anything else. Bonus: She might even try new foods!

 Go organic. Keep your little people safer by creating a pesticide-free zone. It’s better for ev eryone actually!

Why try to explain miracles to your kids when you can just have them plant a garden?

- Robert Brault

STRONG BONES, STRONG WILL AND STRONG FAITH:

THE IRON NUN RACES WITH GRACE

By Patricia F. Danflous

Sister Madonna Buder, also known fondly as the Iron Nun, is among the few to choose a re ligious life and remain steadfast to its principles. But it is her passion for running, swim ming, biking and competing that make her unique – nun or not.

Although Sister Buder knew she wanted to enter a convent since she was a teen, she did not start training for her running adventures until she was 48. On the advice of a spiritual advisor who suggested exercise would enhance the mind, body and spir it through relaxation and calm ness, she incorporated running into her daily routine.

Now a veteran of more than 377 triathlons – including over 45 Ironman Distances – Sister Buder is the overall Ironman world record holder in age, finishing the Subaru Ironman Canada at 82-years-old. In 2014, she was inducted into the USA Triathlon Hall of Fame.

She has held her own in the

Boston Marathon eight times and completed her first triathlon at age 52, followed by her first Ironman at 55-years-old. Aching bones and sore muscles? “Ab solutely,” she admits. But that doesn’t stop her. She’s had sev eral falls and “near misses” that would have sidelined a younger, professional athlete.

“She’s amazing,” says Jour nalist Karin Evans who co-au thored Sister Buder’s biography, The Grace to Race, which was published when she turned 80. “A year or so ago she broke her pelvis in a bike accident, and I thought ‘well, she’ll probably hang it up at this point. Then, six months later she sends out a note thanking everyone for their prayers and letting us know she is on her way to do an Ironman in Europe.”

There is no typical day for the religious athlete and no specific training regimen. “I ask God each day,” Sister Buder explains. “I say, ‘you know what you want me to do today.

I might have a plan, but you might have a better one.’

Sister Buder’s advice for anyone, whether it’s complet ing a 5K, triathlon, Ironman or facing any other life challenge, is to begin with a morning ritual. “When you wake up, go to the mirror, look at yourself and give yourself a smile. Then say, as you're smiling at yourself, ‘I'm a child of God,’ three times. Third time around you more or less get that what happens during the day is okay, because you're God’s kid and in his hands. Nobody can change you but you if you're a child of God. I also like repeating, ‘God, help me do my best, and you do the rest.’”

REWIND

CHARLIE’S ANGELS DID YOU KNOW...

• Michelle Pfieffer and Kathie Lee Gifford were runners up for the role of Tiffany Welles.

• Pricilla Presley nearly became an Angel.

• Gig Young, the original pic for Charlie, was so drunk his first day on set he was fired. The producers called in friend John Forsythe, the iconic voice of Charlie, to fill in at the last minute.

• Farrah Fawcett had it in her contract to be done shooting by 7pm so that she could make her husband dinner.

• Jaclyn Smith was the only original angel left by the end of the show. She also made an appearance in the 2003 movie Charlie’s Angels: Full Throttle.

• The show was almost called The Alley Cats.

• The show ran 5 seasons.

• ABC wasn’t enthused about an hour-long action show with female leads.

• Aaron Spelling attempted an all-male spin-off of the show, which was promptly rejected by the public.

• Kim Cattrall, Tom Selleck, Tommy Lee Jones, Sonny Bono, Sammy Davis Jr. and Jamie Lee Curtis all guest stared on the series.

ABC ACTION ANGEL BOSLEY CHARLIE DETECTIVES FIVESEASONS

KELLY PRIMETIME SABRINA

G L E G N A C S H T F N G E D U J B P V I Q I D P M D Y A Q V D T L S E V I T C E T E D L S A B O T S L I Q K E P C I O E E L L E T P E T X A S R M L I Y S M I S L A L L I U J L Z O L H R Y E K R D Y N N C K P P S Y E P S L S A B R I N A X L

MODERN OPTIONS FOR PAIN

By Anja Springthorpe

Dry needling is the insertion of a tiny needle into muscular trigger points to stimulate healing of soft tissue or even decrease the symptoms of muscular injury. According to physical therapists, dry needling is a tech

nique used to relieve pain and restore healthy tissue. What is a "trigger point"?

A "trigger point" is a sensitive point within a muscle associated with a “knot." This area becomes painful and often radiates with sharp pain in predictable patterns. Healthy muscles feel

minor discomfort with dry nee dling techniques. However, if the muscle is sensitive from trauma or injury, the patient will feel a cramping sensation.

The objectives and phi losophy behind the use of dry needling by physical therapists are not based on ancient theories of traditional Chinese medicine. The performance of modern dry needling by physical therapists is based on modern scientific studies of the musculoskeletal and nervous systems. Both dry needling and acupuncture use the same tool, however, their philos ophies differ.

Physical therapists claim that almost anyone experiencing muscular and sometimes nerve related pain can benefit from dry needling. Unfortunately, in most cases dry needling is not covered by insurance; therefore, fees may get pricy. Nonetheless, dry needling is an effective technique that is becoming more popular among those searching for a way to control pain without surgery, after surgery or to decrease use of medications.

THERAPISTS WHO