Golden Years

New MJRSC coordinator in awe of volunteers

BY GREG WILLIAMS Sentinel reporter gwilliams@lewistownsentinel.com

LEWISTOWN – The dictionary’s definition of a volunteer does not include words like “critical” or “essential.” There’s no mention of “dedicated” or “valued.”

There’s no picture next to the derivatives of the word showing volunteers Kathy Whiteman, Kristen Koch, Karen Hambright or Carol Fisher. For that matter, there’s no image of home-delivered meals or Call-A-Ride service drivers, Senior Games organizer, tax service preparer or more than a dozen other roles.

While the dictionary might fall short, individuals do not let circumstances or even a definition prevent them from giving their time, hearts and themselves to causes they believe in.

According to Mifflin-Juniata Regional Services Corp. – The Care Network,

nearly 130 volunteers performed more than 6,000 hours of service every year. In fact, more than 60 of them attended a volunteer recognition event hosted by the MJRSC on Jan. 13.

“Our volunteers put in so much time and effort for free,” MJRSC Volunteer Coordinator and Ombudsman Emilie Clemens said.

“They spend their days helping our programs, so it’s important to show them how much we appreciate them.”

Clemens has been spending much of her time meeting the volunteers as she just started her position on Dec. 16. The volunteer recognition event provided her with the perfect opportunity to meet volunteers.

“I’ve been reading files, but it’s really nice to meet everybody face to face,” Clemens said. “We have so many different programs and so many different locations.”

Her to-do list includes community outreach, so she can get the word out

about MJRSC’s programs and recruit more volunteers. Organizations like Area Agency on Aging or CARS can always use volunteers.

“Our numbers are great as they are,” Clemens said about the quantity of volunteers currently.

“We have home-delivered meals with coordinators and delivery. We offer tax preparation, which is free for seniors. … The list goes on. I think there’s honestly something for anyone. We can make a volunteer position for someone, even if they want to sing for nursing home patients.”

Clemens worked in children and youth services background as well as patient and resident rights in nursing homes. This volunteer coordinator position gives her a different perspective.

“I’m so proud of the work they do,” Clemens said of the volunteers. “To them, it’s like their job. They are fully committed to their senior citizens.”

MJRSC also just released

a video to thank their volunteers. She said even the community has opened their hearts as employees from Philips Ultrasound in Reedsville helped the agency move into its new offices in its new building recently.

“People take a lot of pride in their work,” she added. “It’s definitely respectable to see.”

Besides Home-Delivered Meals, tax services and CARS, MJRSC also has opportunities with Senior Games, senior community centers, Health and wellness exercise programs, nutrition programs, clerical assistance, Medicare, ombudsman and advisory committees.

For more information, visit www.mymjrsc.com or find them on Facebook.

Submitted photo

Volunteers Karen Hambright (left) and Carol Fisher attend the recent MJRSC event.

Submitted photo MJRSC staff member Jaylene Lepley talks with volunteer and her sister Kathy Whiteman during the recent volunteer event.

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Explore resources when choosing caregivers

(Metro)

Caregivers are called on to step in for any number of reasons. Some serve as companions to the elderly, while others assist those with debilitating diseases like cancer. While many caregivers are professionals hired for their services, a good number of caregivers are informal — meaning they are family members or friends assisting loved ones.

Even though they are trying to help others, caregivers often must confront a form of stress known as caregiver burnout. The Cleveland Clinic states this stress is marked physical, emotional and mental exhaustion that occurs in

caregivers. This burnout may lead to fatigue, anxiety and depression.

While there may not be a way to completely eliminate all caregiving stress, there are some ways to prevent burnout. Utilizing various resources can be a start. Here’s a look at some available caregiver resources.

• Trusted friend: Find someone you trust with whom you can discuss your feelings, including any frustration you may feel. This can be a neighbor or a coworker with whom you feel comfortable sharing personal details.

• Support groups: Support groups can provide safe spaces to vent with others who are in the same

boat. Houses of worship may host support groups, or you can find out about meetings through hospitals or from personal doctors. The National Family Caregiver Support Program was established in 2000 and provides grants to states and territories to fund a range of support that assists family and informal caregivers to care for their loved ones at home for as long as possible. Other groups include Caregiver Action Network and Family Caregiver Alliance.

• Respite care services: Respite care services provide temporary breaks for caregivers by enabling the sick, elderly or injured to stay in care facilities for

anywhere from a couple of hours to a few days. Some respite care services will provide short-term, inhome care as well.

• Professional therapist: Many therapists are trained to counsel individuals who have particular issues. Some may specialize in grief or even caregiver needs. Utilize their services if speaking with a confidante is not enough. Caregivers often put the needs of others before their own. But they may need a little help along the way, which is where caregiver resources can come into play.

Metro

Explore all options when choosing caregivers.

There are many fun ways for seniors to stay active

(Metro)

Physical activity is an important component of overall health. Health experts advise that exercise can increase lean body mass, prevent conditions like diabetes and cardiovascular disease, improve balance, and positively affect mental health/cognition. Exercise also can foster socialization with others, helping people overcome boredom and isolation.

As individuals get older, they may not be able to participate in all of the activities they enjoyed as youths, but that doesn’t mean older adults must resign themselves to sedentary lifestyles. There are plenty of entertaining ways to remain physically active that can accommodate any limitations a person may have.

Explore senior center offerings

Community senior cen-

ters often fill calendars with a vast array of activities, some of which can include physical activities. Hikes, walking tours, dances, and other activities all serve as entertaining ways to get out and about while meeting some fitness goals.

Garden or do yard work

The Office of Disease Prevention and Health Promotions says adults should get 150 minutes of moderate exercise per week. Raking leaves, mowing the lawn, digging in flower beds, trimming bushes, and other outdoor tasks could help a person meet this quota in a way that doesn’t seem like exercise at all.

Play games with grandchildren

Little kids may inspire older adults to be more active, as it can be difficult to keep up with those youngsters. Take infants or toddlers for walks or push

them in strollers. Attach a child seat or towing carriage to a bicycle and ride around the neighborhood. Play games that require movement, such as hideand-seek or Marco Polo in the pool. If it’s snowing,

have a snowball fight or make a snowman in the yard.

Take up a new hobby Find hobbies that incorporate physical activity. Perhaps learning to salsa dance or taking Zumba™

will be fun? Pickleball has caught on across the nation. The sport is a mix of tennis, racquetball and badminton that caters to all ages. Joining a bowling team is another way to get active and meet new peo-

ple. Physical activity is important at any age. Seniors can explore fun ways to stay in shape and be active to reap all the benefits of exercise.

4 things you should know about working after you turn 65

BY KATE ASHFORD NerdWallet

Continuing to work past the traditional retirement age gives many the opportunity to add more money to their nest egg — and delay taking Social Security, which will bump up their eventual benefits check.

In May, 21.9% of Americans ages 65 and older were working, compared with 19.5% in May 2020, according to a new study. It’s important to understand how working affects your Medicare benefits, Social Security payout and tax situation. Missing Medicare enrollment deadlines can be costly, while income can have an impact on your Social Security benefits. Here are some considerations when working into your golden years.

Continuing to work past the traditional retirement age gives many the opportunity to add more money to their nest egg — and delay Social Security, which will bump up their eventual benefits check. In May, 21.9% of Americans ages 65 and older were working, compared with 19.5% in May 2020, according to a study released in June by MagnifyMoney, which analyzed U.S. Census Bureau

Household Pulse Survey

data.

It’s important to know how working affects your Medicare benefits, Social Security and tax situation. Here are some things to understand about staying in the workforce later in life.

You may be able to delay Medicare enrollment

If you’re still working at 65 and have access to health benefits through your employer — or your spouse’s employer — you may be able to delay enrolling in Medicare. If your company has fewer than 20 employees, you should sign up for Medicare, but if it has 20-plus employees , you may be able to put it off.

If you have the choice, compare what you would pay for group benefits with what you’d pay for Medicare, including any supplemental coverage and prescription drug benefits. “If the group coverage is less, then it may make sense to not get Part B and wait until you retire,” says Julie Hall , a certified financial planner in Ann Arbor, Michigan. (Part A is free for most people, so there’s no point in delaying that unless you have an HSA — more on that below.)

Contact your benefits department before delaying

to make sure your employer doesn’t require you to enroll in Medicare.

An HSA and Medicare do not mix

If you have a high-deductible health plan along with a health savings account, or HSA, be aware that you can’t save to an HSA once you’ve enrolled in Medicare. An HSA can be a valuable retirement savings tool, so it’s worth weighing your options if you have access to employer benefits that allow you to delay Medicare.

“I see (an HSA) as a triple tax benefit,” says Diane Pearson, a CFP in Wexford, Pennsylvania, about the fact that money can be saved pretax, grow tax-free and be withdrawn pretax to pay for eligible medical expenses.

If you’re collecting Social Security, you’ll be automatically enrolled in Medicare Part A when you turn 65; if you want to save to an HSA, you’ll have to delay Social Security benefits. If you plan to enroll in Medicare and you have an HSA, both you and your employer should cease contributions at least six months before you apply for Medicare to prevent tax headaches.

Your earnings affect your Social Security payments

If you claim Social Security during the last few years of your working life, your income can affect your benefits.

For instance, in 2022, your Social Security benefits will be reduced $1 for every $2 you earn over $19,560. In the year you hit your full retirement age, the calculations are different: Your benefits are reduced $1 for every $3 earned over $51,960 up to the month before the one you hit full retirement age. Once you reach full retirement age, there’s no benefit reduction , no matter how much you earn. Additionally, your Social Security benefits may be taxed. In 2022, people

filing an individual tax return with a combined income of more than $25,000 or filing jointly with a combined income of more than $32,000 will pay taxes on up to 85% of their Social Security benefits. (Social Security defines “combined income” as the total of your adjusted gross income, nontaxable interest and half of your Social Security benefits.)

“It doesn’t take a whole lot of income to get people to the point where they pay tax on a portion of their Social Security,” says Barbara O’Neill, a CFP in Ocala, Florida.

Your income affects your Medicare premiums

Medicare Part B and Part D are subject to the

income-related monthly adjustment amount, or IRMAA. The more you earn, the higher your premiums will be.

In 2022, you’ll pay more for Part B and Part D if your modified adjusted gross income from two years ago was more than $91,000 as a single tax filer or more than $182,000 if you filed jointly. The extra costs can add up, and experts recommend factoring this into your work plans.

“People might say, ‘I’ll work, but I can only earn so much,’” O’Neill says. “You’ve got to be careful of triggering the IRMAA.”

Kate Ashford is a writer at NerdWallet. Email: kashford@nerdwallet.com. Twitter: @kateashford.

SHOE SHOP

Zombie cells central to the quest for active, vital old age

BY LAURA UNGAR AP Science Writer

A growing number of scientists is trying to help people reach a goal humans have been chasing throughout history: staying active and vital in old age. They are part of the skyrocketing scientific field of cellular senescence, which is built upon the idea that cells eventually stop dividing. The body removes most of them, but others linger like zombies, not quite dead and harming normal cells nearby. They accumulate in older bodies, and mounting evidence links this to an array of age-related conditions like dementia, cardiovascular disease and osteoporosis. Scientists wonder: Can the zombie cell buildup be stopped through things like drugs or exercise?

In an unfinished part of his basement, 95-year-old Richard Soller zips around a makeshift track encircling boxes full of medals he’s won for track and field and long-distance running. Without a hint of breathlessness, he says: “I can put in miles down here.”

Steps away is an expensive leather recliner he bought when he retired from Procter & Gamble with visions of relaxing into old age. He proudly proclaims he’s never used it; he’s been too busy training for competitions, such as the National Senior Games.

Soller, who lives near Cincinnati, has achieved an enviable goal chased by humans since ancient times: Staying healthy and active in late life. It’s a goal that eludes so many that growing old is often associated with getting frail and sick. But scientists are trying to change that — and tackle one of human-

ity’s biggest challenges — through a little known but flourishing field of aging research called cellular senescence.

It’s built upon the idea that cells eventually stop dividing and enter a “senescent” state in response to various forms of damage. The body removes most of them. But others linger like zombies. They aren’t dead. But as the Mayo Clinic’s Nathan LeBrasseur puts it, they can harm nearby cells like moldy fruit corrupting a fruit bowl. They accumulate in older bodies, which mounting evidence links to an array of age-related conditions such as dementia, cardiovascular disease and osteoporosis.

But scientists wonder: Can the zombie cell buildup be stopped?

“The ability to understand aging – and the potential to intervene in the fundamental biology of aging – is truly the greatest opportunity we have had, maybe in history, to transform human health,” LeBrasseur says. Extending the span of healthy years impacts “quality of life, public health, socioeconomics, the whole shebang.”

With the number of people 65 or older expected to double globally by 2050, cellular senescence is “a very hot topic,” says Viviana Perez Montes of the National Institutes of Health.

According to an Associated Press analysis of an NIH research database, there have been around 11,500 total projects involving cellular senescence since 1985, far more in recent years.

About 100 companies, plus academic teams, are exploring drugs to target senescent cells. And research offers tantalizing clues that people may be able to help tame senescence themselves using the

strategy favored by Soller: exercise.

Although no one thinks senescence holds the key to super long life, Tufts University researcher Christopher Wiley hopes for a day when fewer people suffer fates like his late grandfather, who had Alzheimer’s and stared back at him as if he were a stranger.

“I’m not looking for the fountain of youth,” Wiley says. “I’m looking for the fountain of not being sick when I’m older.”

MORTAL CELLS

Leonard Hayflick, the scientist who discovered cellular senescence in 1960, is himself vital at 94. He’s a professor of anatomy at the University of California, San Francisco, and continues to write, present and speak on the topic.

At his seaside home in Sonoma County, he leafs through a binder filled with his research, including two early papers that have been cited an aston-

ishing number of times by other researchers. Before him on the living room table are numerous copies of his seminal book, “How and Why We Age,” in various languages. This scientific renown didn’t come easily. He discovered cellular senescence by accident, cultivating human fetal cells for a project on cancer biology and noticing they stopped dividing after about 50 population doublings. This wasn’t a big surprise; cell cultures often failed because of things like contamination. What was surprising was that others also stopped dividing at the same point. The phenomenon was later called “the Hayflick limit.”

The finding, Hayflick says, challenged “60-yearold dogma” that normal human cells could replicate forever. A paper he authored with colleague Paul Moorhead was rejected by a prominent scientific journal, and Hayflick faced a decade of ridicule after

it was published in Experimental Cell Research in 1961.

“It followed the usual pattern of major discoveries in science, where the discoverer is first ridiculed and then somebody says, ‘Well, maybe it works’ … then it becomes accepted to some extent, then becomes more widely accepted.”

At this point, he says, “the field that I discovered has skyrocketed to an extent that’s beyond my ability to keep up with it.”

ZOMBIE BUILDUP

Scientists are careful to note that cell senescence can be useful. It likely evolved at least in part to suppress the development of cancer by limiting the capacity of cells to keep dividing. It happens throughout our lives, triggered by things like DNA damage and the shortening of telomeres, structures that cap and protect the ends of chromosomes. Senescent cells play a role in wound

healing, embryonic development and childbirth. Problems can arise when they build up.

“When you’re young, your immune system is able to recognize these senescent cells and eliminate them,” says Perez, who studies cell biology and aging. “But when we start getting old … the activity of our immune system also gets diminished, so we’re losing the capacity to eliminate them.”

Senescent cells resist apoptosis, or programmed cell death, and characteristically get big and flat, with enlarged nuclei. They release a blend of molecules, some of which can trigger inflammation and harm other cells — and paradoxically can also stimulate the growth of malignant cells and fuel cancer, LeBrasseur says.

Scientists link some disorders to buildups of senescent cells in certain spots. For example, research

See Zombie / Page 9

Zombie cells.

Zombie

Continued from Page 8

suggests certain senescent cells that accumulate in lungs exposed to cigarette smoke may contribute substantially to airway inflammation in COPD.

The idea that one process could be at the root of numerous diseases is powerful to many scientists.

It inspired Dr. James Kirkland to move on from geriatric medicine. “I got tired of prescribing better wheelchairs and incontinence devices,” says Kirkland, a professor of medicine at Mayo considered a pioneer of the senescence renaissance. “I wanted to do something more fundamental that could alleviate the suffering that I saw.”

DRUG TARGETS

That quest leads him and others to develop medicines.

Experimental drugs designed to selectively clear senescent cells have been dubbed “senolytics,” and Mayo holds patents on some. In mice, they’ve been shown to be effective at delaying, preventing or easing several age-related disorders.

Possible benefits for people are just emerging. Kirkland, LeBrasseur and colleagues did a pilot study providing initial evidence that patients with a serious lung disease might be helped by pairing a chemotherapy drug with a plant pigment. Another pilot study found the same combination reduced the burden of senescent cells in the fat tissue of people with diabetic kidney disease.

At least a dozen clinical trials with senolytics are now testing things like whether they can help control Alzheimer’s progression, improve joint health

in osteoarthritis and improve skeletal health. Some teams are trying to develop “senomorphics” that can suppress detrimental effects of molecules emitted by senescent cells. And a Japanese team has tested a vaccine on mice specific to a protein found in senescent cells, allowing for their targeted elimination.

Scientists say serious work to improve human health could also bring fringe benefits – like reducing skin wrinkling.

“I tell my lab that if we find a drug that clears the bad senescent cells and not the good ones and we cure Parkinson’s disease and Alzheimer’s and osteoporosis and macular degeneration, it would be wonderful,” says Judith Campisi, a biogerontology expert at the Buck Institute for Research on Aging. “But if we cure wrinkles, we’ll be rich, and I’ll never have to write another grant.”

Amid the buzz, some companies market dietary supplements as senolytics. But researchers warn they haven’t been shown to work or proven safe. And there’s still much to learn about clinical trial drugs.

“We know that senolytics work pretty well in mice,” Wiley says. “We’re still really figuring out the basics with people.”

‘MOST PROMISING TOOL’

Today, LeBrasseur, who directs a center on aging at Mayo, says exercise is “the most promising tool that we have” for good functioning in late life, and its power extends to our cells.

Research suggests it counters the buildup of senescent ones, helping the immune system clear them and counteracting the molecular damage that can spark the senescence process.

A study LeBrasseur led

last year provided the first evidence in humans that exercise can significantly reduce indicators, found in the bloodstream, of the burden of senescent cells in the body. After a 12week aerobics, resistance and balance training program, researchers found that older adults had lowered indicators of senescence and better muscle strength, physical function and reported health. A recently-published research review collects even more evidence — in animals and humans — for exercise as a senescence-targeting therapy.

While such studies ar-

en’t well-known outside scientific circles, many older adults intuitively equate exercise with youthfulness.

Rancher Mike Gale, 81, installed a track and field throwing circle on his sprawling property in Petaluma, California, so he and some friends could practice throwing the discus and other equipment. Against a backdrop of rolling green hills, they twist, step, throw and retrieve over and over again.

“I’d like to be competing in my 90s,” Gale says. “Why not?”

Soller asked himself a similar question long ago.

After a torn hamstring stopped him from running track in high school, he fell into an unhealthy lifestyle in early adulthood, smoking two packs of cigarettes a day. But he and his wife Jean quit cold turkey when their daughter Mary came along.

He started running again just before turning 50, and since then has run in races across the U.S., including two marathons, and participated in decades of Senior Games competitions. In May, Soller joined 12,000 like-minded athletes in Florida for the latest national games in the Fort

Lauderdale area – winning five medals to add to his collection of 1,500 prizes.

His daughter filmed his first-place finish in the 200-meter dash from the stands, cheering: “Go, Dad, go!”

Soller says exercise keeps him fit enough to handle what comes his way – including an Alzheimer’s diagnosis for his wife of 62 years. They sometimes stroll neighborhood streets together, holding hands. “Do as much as you can,” he says. “That should be the goal for anyone to stay healthy.”

AP Photo Zombie cells.

Bridging the GAP links grandparents with resources

BY GINNA PARSON

Northeast Mississippi Daily Journal

TUPELO, Miss. (AP) For years, Mary Marion was haunted, even tormented, by an idea. She’d put it aside for a while, but it never really disappeared. Finally, she prayed about it. And in 2002, she got her answer.

She had to bridge a gap ‚Äî a gap created when grandparents rear their grandchildren and don’t have the resources to do it.

“I’d been reading articles in AARP that were talking about more and more grandparents having to raise their grandchildren,” said Marion, the former director of the Retired Senior Volunteer Program at Lift, Inc. “There was stuff out there, but not for grandparents.”

Marion visited or researched several nonprofit agencies in Tupelo to see what they offered, because she didn’t want to duplicate services. What she found was no one had a program aimed at helping grandparents access services to help make a bumpy road smoother.

So Marion bridged the gap by founding a nonprofit organization called

“Bridging the GAP: Building Bridges for Kinship Care Families,” with GAP standing for Grandparents as Parents.

Once Marion came up with the idea for Bridging the GAP, she started looking for volunteers to help her realize her vision. Lillian Young of Tupelo and Beverly Smith of Aberdeen came on as founding members, with Doris Renshaw of Tupelo acting as a grandparent coordinator.

The group was active for six or seven years, then Marion’s mother became ill and Bridging the GAP became largely dormant. In the last year, Marion, Young and Smith have been meeting again to revive the mission.

Bridging the GAP’s objectives from the start ‚Äì and today ‚Äì are to find services to help grandparents and to connect grandparents to the services.

“The biggest problem we have is the system is set up for parents or guardians, but it’s not set up for grandparents,” Marion said. “It’s not set up to offer services for grandparents. If you’re not helping the grandparent, you’re not helping the child.”

According to data in the 2020 Census, more than 2.4 million grandparents in

the U.S. are responsible for their grandchildren, Marion said, and an AARP state fact sheet shows Mississippi has 44,986 grandparents raising their grandchildren.

“Most grandparents are not aware of many services available to them, as well as how to access these resources,” Marion said.

Bridging the GAP is in the early stages of compiling a resource flyer for grandparents that will list local, state and national resources that offer services that could help them.

“Grandparents don’t know how to find or use these resources,” Young said. “They don’t know where to go, how to fill out paperwork. Some grandparents don’t have a computer or even know how to turn on a computer.”

When Bridging the GAP started 20 years ago, none of the founding members were grandparents. Now, both Young and Smith are helping to raise their grandchildren.

“I’m lucky,” Young said. “I’m a licensed daycare director. I know how to operate a computer. I know how to help my grandkids with homework. I know where to find resources.”

Every weekday afternoon and into the early eve-

ning, Young helps take care of four and sometimes five of her grandchildren. She works with the older ones on homework and helps the younger ones with puzzles or coloring books. She gets them fed and bathed so when their moms get off work and pick them up, the kids are ready for bed.

“Sometimes, I feel like the parent when I have to fuss, but sometimes I feel like the grandparent when I let them get away with something,” said Young, a teacher’s assistant and bus monitor for the Tupelo Public School District.

When Bridging the GAP gets its resource flyer ready later this year, members hope to put them in schools, churches, doctors’ offices ‚Äì anywhere that

will let them drop some off.

“We’re only providing information and connecting grandparents with the resources,” Marion said. “We’re not social workers. But I believe you do what you can do. And we can do this.”

Sunday, Sept. 11, is National Grandparents Day. Marion is hoping people remember to set aside some time to honor and remember grandparents.

“They are the cornerstone of our families,” she said. “Grandparents have helped form our family value systems, develop our character and mold our personalities. They are truly the jewel of the family unit.” www.lewistownsentinel.com

How to protect long-term cognitive health

(Metro)

Cognitive health is not something to take for granted. Although a certain level of memory loss can be expected as people age, when the ability to clearly think, learn and remember is compromised, those changes can affect an individual’s ability to perform daily activities and should serve as a cause for concern.

Brain health should be a priority for everyone. The National Institute on Aging says brain health is an umbrella term that encompasses a host of factors, including:

• cognitive health, which is how well you think, learn and remember

• motor function, or how you make and control movements

• tactile function, which is how you feel sensations; and

• emotional function, or how emotions are interpreted and responded to.

Individuals can safeguard brain health — particularly cognitive health — by taking these steps.

Be more health-conscious

Working with doctors, individuals can put their health first. This includes getting routine screenings, managing chronic health problems, limiting or avoiding alcohol and nicotine products, and getting the recommended amount of sleep each night.

Manage high blood pressure

All chronic conditions cause long-term repercussions, but the NIA indicates that observational studies show having high blood pressure in mid-life increases the risk of cognitive decline later in life. Lowering blood pressure lowers the risk for mild cognitive impairment and possibly dementia.

Challenge your brain

Harvard Medical School says nurturing social contacts, engaging in stimulating mental activities like reading and doing puzzles, seeing new places, and learning new things can

help keep the brain in top form.

Manage stress

Stress can take its toll on the body, and there is reason to believe that it may adversely affect cognitive health as well. Make every stride to reduce stress, whether that involves taking vacations, meditating, laughing with friends and family, or engaging in relaxing activities that relieve stress.

Get enough vitamin D

Vitamin D is linked to a host health benefits, including its potential to promote a healthy brain. Individuals can get more time outdoors to get vitamin D naturally from the sun and eat foods rich in vitamin D. If doctors find that vitamin D levels are exceptionally low, supplementation can help.

Pay attention to hearing loss

Certain hearing loss has been linked to cognitive decline, says Healthline. Re-

searchers in Italy concluded that people with central hearing loss had a higher risk of mild cognitive impairment than those with no hearing loss or peripheral hearing loss. Individuals with central hearing loss are urged to speak to their physicians to determine if they can take preventive action to stave off

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further decline.

Cognitive health should be a priority. Adults can employ various strategies to reduce their risk of cognitive decline as they age.

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Simple ways to lessen your financial load after 50

(Metro)

By the time people reach their fiftieth birthday, many have begun to imagine what their life in retirement may look like. Though data from the U.S. Census Bureau indicates the number of people working into their 70s increased significantly during the first two decades of the twentieth century, the vast majority of professionals still call it a career sometime during their 60s. Retirement may still be a long way off for people who are 50 or in their early 50s, but around this time thoughts of what retirement could be compel many people to seek ways to reduce their financial load in anticipation of the day when they will no longer be working. Cutting back needn’t be complicated, and the following are some simple ways for individuals 50 and over to save money.

• Address unsecured debt. Unsecured debt, which can include credit card balances and medical bills, tends to carry higher interest rates than debts that carry a collateral requirement. According to the Federal Reserve, roughly 12.5 percent of individuals over 50 still have student loan debt, which is another type of unsecured debt. If possible, people over 50 should pay off these debts immediately or make their best effort to pay extra each month so they are paid off as soon as possible.

• Pay in “cash.” It’s not enough to simply pay off unsecured debt like consumer credit. It’s also important to stop accruing additional debt. Individuals over 50 should resist the temptation to use

their credit cards, instead paying with cash or debit cards. Credit card debt is often characterized as a problem for young consumers, but a 2021 report from ValuePenguin found that the median credit card

debt among individuals between the ages of 55 and 64 was higher than it was for consumers aged 35 to 44. Paying in cash, whether it’s with paper currency or a debit card, ensures you’re not digging yourself into

debt.

• Reexamine your housing situation. Adults 50 and over who purchased their home in their late 20s or early 30s are likely nearing the maturity date on their mortgages. If so, paying a little extra toward the principal each month will help you pay off that mortgage a good deal earlier than if you keep paying the same amount you’ve been paying for years. Though paying extra money each month may not seem like reducing your financial load, it will do so considerably over time. For example, the financial experts at Wells Fargo note that individuals with a fixed-rate mortage loan of $200,000 at 4 percent can cut the term of that loan by more

than 4.5 years by paying as little as $100 extra each month toward their principal. Homeowners over 50 who have already paid off a significant percentage of their mortgage loans could reach maturity much sooner if they start paying more toward principal now. Since housing costs are many people’s greatest expense, removing a mortgage payment from your financial ledger by the time you reach 55 could create significant financial flexibility as you get closer to retirement.

Individuals over 50 can utilize some simple yet effective strategies to reduce their financial obligations as retirement nears.

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7 behavioral health tips for older adults

(StatePoint) Older adults experiencing a behavioral health issue such as anxiety or depression may be embarrassed and think they simply need to “pull themselves up by their bootstraps,” but helping them seek help can empower them to live their best lives, according to experts.

“Everyone is different, but there are tools for better health, including therapy, medication and self-care,” said Dr. Lindsay Evans-Mitchell, medical director for behavioral health for Cigna Medicare Advantage.

Behavioral health disorders affect one in five adults over 55. Older men have the highest suicide rate of any age group or gender. Among men who are 75 and older, the suicide rate is 40.2 per 100,000 – almost triple the overall rate.

The most common behavioral health disorder in older adults is dementia, and its incidence is growing as the Baby Boomer generation ages. Experts project that more than 9 million Americans 65 years or older will have dementia by 2030. Anxiety disorders and mood disorders are also common among older people.

Dealing with a behavioral health issue? These selfcare tips can help:

1. Find a Provider.

“Cognitive disorders, such as dementia and mood disorders, often look the same,” Dr. Evans-Mitchell said. “Only a trained professional can make an accurate diagnosis.” For help finding a provider, reach out to your primary care physician or health plan, such as Medicare or Medi-

care Advantage. Also consider virtual therapy. It’s easy to schedule and offers the convenience of seeing a therapist without leaving home.

2. Nurture Yourself.

Good nutrition feeds the body and mind. If you have questions about nutrition for older adults, consult your physician or a registered dietitian. Additionally, drink water throughout the day. “Dehydration can worsen cognitive issues,” Dr. Evans-Mitchell said.

3. Sleep Well.

Like all adults, older people need seven to nine hours of sleep nightly. Dr. Evans-Mitchell noted that older people’s tendency to go to bed early, wake up early, and nap throughout the day can disrupt healthy

sleep cycles and limit rapid eye movement (REM) sleep, potentially contributing to behavioral health issues.

4. Exercise.

Even moderate exercise can improve mental and physical health. The Physical Activity Guidelines for Americans describes benefits such as improvements in brain health, better cognitive function, and reduced risk of anxiety and mood disorders. People who exercise also tend to sleep better. Having trouble getting started? Some Medicare Advantage plans include a fitness benefit, which can pay for a gym membership or provide athome fitness tools.

5. Head Outside.

Being outside has nu-

merous benefits, including vitamin D absorption needed for cognitive health. Additionally, research has shown that chemicals released from trees can stimulate brain functions. Don’t forget the sunscreen though, as skin cancer is most common in people older than 65.

6. Buddy Up.

Papa, available through some Cigna Medicare Advantage plans, connects older adults and their families with “Papa Pals” for companionship and support. “Papa Pals” can provide transportation, help with everyday tasks -- or simply be a friend, doing activities like watching movies or playing games.

7. Parent a Pet.

Caring for pets generates positive emotions and can reduce anxiety. Just petting a dog has been shown to lower levels of the stress hormone cortisol, and pets provide a bond that can elevate two feel-good brain chemicals: oxytocin and dopamine. Dogs also encourage people to exercise outdoors.

“Behavioral health issues can be complex and

confusing to navigate, but taking positive actions can be empowering,” Dr. Evans-Mitchell said. “It’s never too late to make a new start.”

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