Palouse
Seniors
July 2017
Inside: Make vacations and travel a key component of retirement
Palouse Seniors is an advertising supplement of the Lewiston Tribune and Moscow-Pullman Daily News
2 | July 15, 2017 | Moscow-Pullman Daily News & Lewiston Tribune
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Moscow-Pullman Daily News & Lewiston Tribune | July 15, 2017 | 3
Simple and natural ways to lower blood pressure Check labels before buying igh blood pressure is a prepared foods at the grocery big problem. According store, as many such foods are to the U.S. Centers for high in sodium. Disease Control and Prevention, LOOK FOR FOODS THAT CONTAIN PROBIOTICS roughly one in three adults in the United States has high Johns Hopkins Medicine blood pressure. In Canada notes that studies have linked in 2014, slightly less than 18 foods that contain probiotics percent of Canadians ages to healthy blood pressure. 12 and older reported being Probiotics are consumable live diagnosed with high blood bacteria, and while studies pressure. regarding the relationship between probiotics and While such figures might be blood pressure are ongoing, frightening, Johns Hopkins researchers believe probiotics Medicine notes that there are may produce chemicals that, some simple and natural ways when absorbed in the blood for people to lower their high stream, may activate receptors blood pressure. in the blood vessels to lower OPT FOR HEARTďšş blood pressure. HEALTHY FOODS LOSE WEIGHT Instead of foods that are People with high blood high in sodium, eat a diet that pressure who are carrying a is rich in whole grains, fruits, few extra pounds should know vegetables, and lean proteins.
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Courtesy of Metro Editorial
ENJOY PALOUSE SENIORS
Palouse
Seniors
July 2017
Inside: Make vacations and travel a key component of retirement
Palouse Seniors is an advertising supplement of the Lewiston Tribune and Moscow-Pullman Daily News
IN PRINT: Palouse Seniors is published quarterly, with 12,500 copies distributed in the Moscow-Pullman Daily News, Lewiston Tribune and at key drop spots and advertisers across the Palouse. ONLINE: Check out the latest edition in digital format online at www.DNews.com, just click on the Special Sections tab. To advertise your business or service, contact Sally Imel at simel@lmtribune.com
that research indicates extra weight can cause injury to the heart. Dropping those pounds, especially through physical activity that can boost heart health, can help men and women lower their blood pressure.
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How seniors can preserve their brains P It’s easy to overlook the hysical activity and proper importance of keeping the brain healthy. However, a diet and nutrition can decline in brain function can help people age 50 and result in poor concentration, older maintain their physical health. But there are also ways memory loss and a host of other issues. Sometimes, by the time aging men and women can symptoms present themselves, preserve brain health in an it may be too late to reverse any effort to prevent or delay the damage. cognitive decline that affects Research suggests that a millions of seniors across the combination of nutrition and globe. mental, social and physical activities may have a greater Courtesy of Metro Editorial
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impact with regard to maintaining and improving brain health than any single activity. Harvard Medical School also states that volunteering, caring for others and pursuing hobbies may benefit the brains of older adults. A study published in the Archives of General Psychiatry found participants who reported higher levels of purpose in life exhibited superior cognitive function despite the accumulation of abnormal protein depositions (amyloid plaques and neurofibrillary tangles) in the brain, a hallmark of Alzheimer’s disease. Having a purpose also may help those who do not have Alzheimer’s disease. In addition to the suggestions mentioned above, those who want to boost brain health can consider these strategies. START EXERCISING THE BR AIN EARLY ON A study published in 2012 in the British Medical Journal examined cognitive function in people ages 45 to 70. Researchers found evidence of cognitive decline in the 45-year-
old participants as well as the older participants. It’s never too early to put a brain health plan into motion. READ MORE BOOKS Reading can open individuals up to new vocabulary and scenarios that promote a stronger brain and recall ability. Enrolling in an education course at a local college, community center or online also may be beneficial. HIT THE GYM Several studies suggest an association between physical activity and reduced risk of cognitive decline. This could be because exercise elevates heart rate, which pumps more blood to the brain and body. SUPPLEMENT WITH DHA DHA is an omega-3 fatty acid that is dominant in the brain. Adhere to a Mediterranean diet, which is generally high in natural sources of omega-3, including fish and mono-
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Doing jigsaw and crossword puzzles can keep the brain sharp. unsaturated fats from olives, olive oil, nuts and seeds. Supplements also may help, but individuals should consult with their doctors about which products to take. CHALLENGE THE MIND Men and women can engage in challenging activities that stray from their routines. Puzzles, strategic games, jigsaw puzzles, or difficult hobbies can
benefit the brain. KEEP A CLOSEďšşKNIT GROUP OF FRIENDS Regular conversation and social interaction is a key component of any brain health wellness plan. Slowing cognitive decline and promoting greater brain health should be a priority for adults of all ages.
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Make vacations and travel a key component of retirement Courtesy of Metro Editorial
W
hen the time comes to bid farewell to conference calls, meetings and daily commutes, retirees have open schedules to fill with whichever activities they choose. Travel is one exciting way to pass the time. Traveling can be a rewarding prospect for active seniors, particularly those who successfully preplanned for retirement and have the income to fund various excursions. Many seniors, both in the United States and Canada, find that travel tops their to-do lists once they retire. According to Senior Travel magazine, new travel options are emerging for newly minted retirees looking for something a little different from the status quo. The list of destinations retirees have at their disposal is limitless. The following ideas are some of the more popular ways retirees choose to travel. ROAD TRIPS RULE Taking to the highways and byways is an excellent way to see the country. Seniors can customize their routes depending on which places they want to visit. RV travel can be as comfortable or as rustic as travelers prefer. Many seniors spend months traveling in their campers, which offer many of the same amenities of home. Campsites and special RV hook-up sites offer the other
necessities of traveling the open road. GENEALOGICAL TOURISM IS POPULAR People hoping to trace their ancestry and visit their ancestral homelands are one of the fastest-growing travel segments. Visiting an old church in Europe where ancestors were married or buying food from a market in which a great aunt or uncle once worked leads retirees on many international adventures. Such trips provide travelers with a unique opportunity to understand their roots up close and personal while enjoying some international travel along the way. EXOTIC TOURS CAN BE EXCITING DESTINATIONS History buffs or adventureseeking couples may be particularly attracted to exotic travel destinations that are slightly off of the beaten path. Travel tours may take vacationers to destinations such as excavation sites or backpacking through the rainforest. With passport in hand, seniors can go just about anywhere their desires take them. ENJOY A RELA XING SEASIDE TRIP A seaside vacation can be the perfect trip for seniors who want to put their feet up and sip some cocktails while watching
the waves lap the shores. Many beach resorts offer all-inclusive packages for different age groups. Meals, excursions and hotel rooms can be bundled into one affordable, confusion-free price. GO CRUISING Speaking of all-inclusive vacationing, cruising seems tailor-made for those ages 50 and older because it offers the convenience of accommodations, food, entertainment, and
transportation all in one. The various activities offered on the ship mean travelers can find ways to spend their time how they see fit. Cruising couples can opt to spend all of their time on the ship enjoying carefully prepared meals and entertainment or disembark and explore the various ports of call along the way. Now that they have more free time, retirees can gear up for travel adventures to remember.
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Some potentially surprising facts about menopause M menopause, which is one of the biggest hormonal changes enopause is a process women experience. Difficulty nearly all healthy women will go through understanding menopause may be fueled by misinformation, naturally. During menopause, including misconceptions about women will begin to experience this time of life. Becoming irregular menstrual cycles to the point where menstruation will cease educated about menopause can altogether. Most women will enter help women alleviate any anxiety menopause - marked by not having they feel. • Periods largely don’t stop a period for a duration of one year - on or around the age of 50. Some overnight. In many cases, a woman entering menopause will women experience menopause in their 40s, while others experience it not cease menstruating all at once. According to the North closer to 60. American Menopause Society, Many women find they ovary fluctuations occur gradually. are apprehensive about Courtesy of Metro Editorial
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Some benets of growing older Courtesy of Metro Editorial
M
any people are quick to think of growing older in a negative light. Although there certainly are some side effects of aging that one may wish to avoid, people may find that the benefits of growing older outweigh the negatives. Seniors are a rapidly growing segment of the population. In the United States, the Administration on Aging states that the older population - persons 65 years or older numbered 46.2 million in 2014 (the latest year for which data
is available). Statistics Canada reports that, in July 2015, estimates indicated that there were more persons aged 65 years and older in Canada than children aged 0 to 14 years for the first time in the country’s history. Nearly one in six Canadians (16.1%) was at least 65 years old. With so many people living longer, it’s time to celebrate the perks of getting older rather than the drawbacks. Here are some great benefits to growing old. • Higher self-esteem: The insecurities of youth give way
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as one ages, and older people have less negativity and higher self-esteem. A University of Basel study of people ranging in ages from 18 to 89 found that regardless of demographic and social status, the older one gets the higher self-esteem climbs. Qualities like self-control and altruism can contribute to happiness. • Financial perks: Seniors are entitled to discounts on meals, museum entry fees, movies, and other entertainment if they’re willing to disclose their ages. Discounts are available through an array of venues if one speaks up. Seniors also can enjoy travel perks, with slashed prices on resorts, plane tickets and more. The U.S. National Park Service offers citizens age 62 and older lifetime passes to more than 2,000 federal recreation sites for just $10 in person ($20 online or via mail). • Reasoning and problemsolving skills: Brain scans reveal that older adults are more likely to use both
hemispheres of their brans simultaneously - something called bilateralization. This can sharpen reasoning skills. For example, in a University of Illinois study, older air traffic controllers excelled at their cognitively taxing jobs, despite some losses in shortterm memory and visual spatial processing. Older controllers proved to be experts at navigating, juggling multiple aircrafts simultaneously and avoiding collisions. • Less stress: As people grow older, they are able to differentiate their needs from wants and focus on more important goals. This can alleviate worry over things that are beyond one’s control. Seniors may realize how little the opinions of others truly mean in the larger picture, thereby feeling less stress about what others think of them. Growing older may involve gray hair or wrinkling skin, but there are many positive things associated with aging.
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Moscow-Pullman Daily News & Lewiston Tribune | July 15, 2017 | 9
Choosing the right nursing facility on the Palouse By Tammie Poe Good Samaritan Society
A
ll of us have heard horror stories about nursing homes of yesteryear, stories that have caused some to think of skilled nursing facilities as the “old folk’s home” where you go to die. Of course, for many people a skilled nursing facility may very well be their last home. Fortunately on the Palouse there are several quality nursing facilities for seniors to choose from and at each of them the focus is not on dying, but rather the quality of life, an important distinction that needs to be addressed in more depth. First, let us define what a skilled nursing facility is; a place for people, not necessarily just seniors, who do not need to be in a hospital, but are not safe to be at home. Sometimes their stay is short term recuperation from an illness or broken bone. For others, their stay at a nursing facility will be their final home before passing away, but that does not mean that they will be stuck in a corner wasting away. All of the skilled nursing facilities on the Palouse offer many opportunities for residents to engage in social, religious or recreational activities. Common areas throughout the facilities often provide organic opportunities for residents to congregate and talk with old friends or meet new ones. The staff at a skilled nursing facility are well
aware that social engagement is a critical element to overall well-being and take steps to encourage residents to take part in the activities provided. Secondly, let’s talk about the various amenities that many of the facilities may have. There may be an onsite therapy department to rehabilitate an ailing resident. They may use a wellness center or have a pool where residents can engage in activities to improve their strength and balance. Other common amenities may include a library, community or craft room, a beauty salon and paved pathways around the facility where residents and their families can take a walk outdoors. Nursing facilities also employ a team of staff who organize a variety of activities to engage residents and meet their need for social, mental and physical well-being. Another common misconception is that the quality of the food leaves something to be desired. Let’s face it, hospitals and nursing homes are not considered to be at the top of the culinary ladder, however, nothing could be further from the truth. The dietary staff works hard to provide nutritionally balanced and appetizing meals. Not an easy task when you consider that they are cooking three meals a day for 50-100 people, depending on the size of the facility. Additionally, care plans
are created for each resident and individualized to meet their exact nutritional needs. Finally, working in a nursing facility is not an easy job and those who do it often feel ‘called’ to provide their residents with a place to live, not a place to die. Facilities on the Palouse are staffed with people dedicated to ensuring a safe, relaxed and loving environment for their residents regardless of how long they stay. They have experience in caring for those who are frail or need help with daily
activities. They ensure proper administration of medications and provide an extra set of eyes to proactively watch for changes in health or demeanor that may require a visit to a physician. They provide structure in daily routine and care and assist with everything from helping a resident get out of bed to bathing and tending to personal hygiene. They sit with the residents and hold their hands or pray. They give hope and help to overcome NURSING cont. on page 11
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Appointment companions are a smart move V
physicians can reduce the risk of misunderstanding advice or isits to a physician are just diagnoses given by their doctors. one step people make in Data from U.S. News and World an effort to improve their well-being. While it’s important that Report states that about one-third everyone visit their physicians at least of seniors still living on their own take a companion with them to once a year for a checkup, seniors may need to see their physicians more their routine doctor’s office visits. Companions are typically spouses, frequently than other age groups. but they can include children or When visiting the doctor, it is other family members as well. easy for anyone to miss important Patients may find there are many components of what the doctor advantages to bringing someone is saying, and it’s just as easy to along to an appointment. And misunderstand certain instructions companions may want to learn or medication information. more about patients’ goals at each Seniors who bring companions appointment prior to going along so along to appointments with their Courtesy of Metro Editorial
they can prepare and know how to help during the appointment. LISTEN People tend to forget at least half of what they hear in the doctor’s office, says the Archives of Internal Medicine. This tendency may be increased when patients are nervous about the potential outcome of their visits. Bringing a companion along means that both people are actively listening. Together, the information they’ve heard can combine to provide a full account of the visit. TAKING NOTES Companions can jot down important notes about the
appointment, such as dates and times for follow-up visits, medication advice and any other instructions that may be forgotten once the patient leaves the office. Companions can later translate the jargon-heavy language of a physician into an understandable language the patient can fully understand. MEDICAL HISTORY Sometimes a companion can be a useful resource, calling a doctor’s attention to a patient’s prior hospitalizations and illnesses. Companions can even call attention to any medications the patient is COMPANION cont. on page 11
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Moscow-Pullman Daily News & Lewiston Tribune | July 15, 2017 | 11
the perception that it increased a woman’s risk of developing • Weight gain can occur breast cancer. In its review of if women let it. Menopausal the evidence, NICE found that women may need to reassess their if 1,000 women aged 50 were diets and exercise habits. During not undergoing HRT, around menopause, ovaries make fewer 22 would be expected to develop sex hormones, and one might breast cancer over seven years. experience a hormonal imbalance. If the same number were put As a result, the body may respond on combined estrogen and by trying to protect itself by storing progesterone treatment, there fat, especially around the waist, would be around five more cases hips and thighs. Working with a and the slightly increased risk only nutritionist and a doctor may help lasts as long as women are on the women develop a plan to maintain therapy. healthy weights throughout • Everyone doesn’t experience menopause. the same symptoms. Many • Hormone replacement women are prone to hot flashes therapy is an option. England’s and mood changes, while others National Institute of Health and may sail through menopause Care Excellence recently changed without noticing much difference. its view of hormone replacement It’s an unpredictable time of life, therapy, or HRT, which was and women should adapt as their once deemed dangerous due to symptoms appear. MENOPAUSE cont. from page 7
home’. The important thing to remember is that there fear because they recognize are many places to choose that each resident is someone’s from and at each of them the mother, father, aunt, uncle or goal is to provide the highest grandparent. They have people quality of life possible for each in their own lives that may need resident. As you or your family nursing care at some point and explore the variety of options therefore, strive to provide the available, be sure to ask about kind of care to each resident the amenities, talk to residents as if they were one of their that live there and watch the family members. They may also interactions between staff and provide hospice care or bedside the residents. As you do, you prayers to those who are in their will know that living at a skilled last days, an experience that is nursing facility can actually be both profound and humbling a very positive experience where for the skilled nursing staff. the staff partner with residents For many caregivers, when a and their families to care for resident does pass away the them by providing emotional, loss is felt deeply as they have spiritual and physical support. formed relationships with the For those of us in the healthcare resident and their families. field, working at a skilled So, if you or a family member nursing facility is an expression of love, built on dignity and are at the point where living compassion, concepts that at home is no longer a viable encompass the whole of a option, there is no need to person’s life. be afraid of being ‘stuck in a
• Intimacy doesn’t have to wane. While hormonal changes can affect libido, speaking with a doctor about symptoms, including vaginal dryness, can open up a discussion focusing on solutions. • Be on the lookout for mental symptoms as well. Changes in emotions, memory and concentration during perimenopause and menopause due to sudden shifts in hormones are possible. Be aware that these conditions may be linked to menopause and that they, too, can be managed. Menopause is an inevitability for women. By removing the mystery, women approaching and entering menopause can get the understanding and relief they need.
COMPANION cont. from page 10
currently taking. SERVING AS AN ADVOCATE Very often a companion can operate as a patient advocate, clarifying questions or getting further information out of a doctor if the patient is hesitant to ask. If the information isn’t clear, the companion can raise red flags or ask to have the instructions put in a different light. TRANSLATION Sometimes patients need companions who speak their native languages when their physicians do not. People are learning that bringing a family member or friend along to doctors’ appointments can be a smart way to make the most of doctor/ patient interactions.
NURSING cont. from page 9
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