SENIOR EXPO
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September 14, 2019
2nd Annual Minot Daily News
SENIOR EXPO SEPTEMBER 17TH AT SLEEP INN & SUITES 9:30 AM
2400 10th Street SW
10:00 AM
EDGEWOOD
BOPPRE LAW
SHANNON CONROY & BRENDAN WEILDLER
BRIAN BOPPRE
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10:30 AM
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11:00 AM
PRIMARY RESIDENTIAL MORTGAGE
UND CENTER FOR FAMILY MEDICINE
CHAD VOGEL
MELISSA NASLUND PHD, LPC, NCC
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11:30 AM
1:00 PM
TRINITY HEALTH REHAB CARE CENTER
TRINITY HEALTH
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2:00 PM
1:30 PM
MINOT POLICE DEPARTMENT
TOWN & COUNTRY INSURANCE AGENCY
SENIOR OFFICER AARON MOSS
KEITH HANSON
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ADDITIONAL INFORMATION TABLES
Featuring: Bismarck Cancer Center, Professional Hearing Services, Somerset Court, Northland PACE, YMCA/BCBS
Prizes To Be Given Away Throughout The Event
GRAND PRIZE WILL BE $200 CASH (Must Be Present To Win)
THIS IS A FREE EVENT INCLUDES: COFFEE, DANISHES, & LUNCH COURTESY OF SLEEP INN & SUITES
TICKETS LIMITED! PICK THEM UP AT THE MINOT DAILY NEWS OFFICE Publisher/Ad Director Editor Art Director
Jim Hart Michael W. Sasser Mandy N. Taniguchi
Senior Expo 2019 edition is published by the Minot Daily News which is located at 301 4th Street Southeast in Minot, North Dakota. 701-857-1900 www.minotdailynews.com
September 14, 2019
SENIOR EXPO
Make the choice to
protect your health. MyChoice Health Checks are low-cost screenings that make earlier detection and timelier care possible. You can choose which screenings you want and schedule quickly and easily with our imaging experts. MyChoice Health Checks help to identify risk factors that can lead to serious problems: • Heart attack Calcium Score Screening $60 • Stroke Carotid Artery Disease Screening $35 • Abdominal aneurysm Abdominal Aortic Aneurysm (AAA) Screening $35 • Painful legs and feet Peripheral Artery Disease (PAD) Screening $35 • Heart disease EKG $20 All screenings are read by board-certified radiologists and cardiologists.
For appointments/questions, call 701-857-3220. trinityhealth.org/screenings
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SENIOR EXPO
Fa l ls p re v e n t i o n
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Tips to protect yourself
September is the time of year when many health and aging professionals focus on falls prevention. It’s an apt time since September is the month when we usher in the fall season. The Centers for Disease Control and Prevention says falls are a leading cause of injury among people aged 65 and older. More than one in four adults will experience injury due to a fall in any given year. Jenny In North Dakota, winter is a particularly hazardous Benton time of year for falls due to snow and ice. But they can happen most any time, according to Jessica Fossen, DPT, a physical therapist in Trinity Health’s Outpatient Physical Therapy Center. “We get them year around,” Fossen said. “Tripping over a rug, taking a misstep, or catching a foot on something are common causes. With older individuals, getting up to go to the bathroom in the middle of the night can be hazardous, especially without proper lighting. People who normally use a walker don’t bother to do so in that circumstance because it’s just a short distance. That’s when they fall.” Falls are serious, the CDC reports. One out of five falls causes a serious injury such as a broken bone or a head injury. Each year, 3 million older adults are treated in emergency departments for fall injuries. In addition, more than 800,000 patients a year are hospitalized because of a fall injury, most often because of a head injury or hip fracture. Falls are also costly. In 2015, the total medical costs for falls totaled more than $50 billion. Medicare and Medicaid shouldered 75% of these costs. Another important point about falls, according to the CDC, is that falling just one time doubles your chances of falling again – something that Fossen sees in her practice. “Every time you fall, you spiral a little deeper into a fear of falling,” she said. “You tend to not move around as Tanya much and you become more sedentary, which leads to further weakGillen ness, which leads to an even greater risk of falling.” Fossen’s message to patients is – don’t give in to the fear. There are strategies that can help prevent falls. “The sorts of things I go over with my patients are things like tripping hazards, rugs, cords, hand rails on steps, grab bars and nonslip mats in bathtubs and showers, and modifying lighting in dark areas. Another suggestion I give to patients is to put a little touch light on their walker so when they get up at night they have a light source handy.” Fossen regularly joins other professionals as an instructor for “Stepping On,” a program that offers older people information, strategies, and exercises to reduce falls and increase self-confidence in situations where they are at risk of falling. Provided through North Dakota State University’s network of County Extension Services, the program is comprehensive, targeting every component of falls prevention, including medication management, vision, home hazards, safe footwear, and community safety. “My role is teaching exercises that are most beneficial to boost strength and improve balance,” Fossen said. “The thing to remember is that falls don’t have to be an inevitable part of aging. The biggest risk is the fear. If you’ve had one fall you don’t have to accept that you’ll fall again.” For more information about falls prevention call Trinity Health Outpatient Physical Therapy at 701-8575286. For information about Stepping On, contact Ward County Extension at 857-6444.
Expo Speakers
September 14, 2019
FALLS PREVENTION TIPS Check your home:
—Remove area rugs or secure them to the floor. —Remove tripping hazards, such as clutter, cords, and furniture. —Watch for changes in thresholds or flooring height. —Keep living areas well lit. —Use stairway handrails. —In the bathroom: install grab bars in the tub or shower and toilet areas; use a non-slip bathmat; and install a raised toilet seat.
Check your outdoor surroundings:
—Use extra care when walking on ice or snow. —Watch for changes in your surroundings, such as a hill or incline, or perhaps stairs. —Give your eyes time to adjust to the sun.
Other things can be done to prevent falls:
—Get an annual eye exam. —Wear shoes with nonskid soles and low heels. —Do not walk in slippers or socks. —Use a mobility aid – such as a cane or walker – as needed. —Avoid distractions when walking. —Use extra care when walking on ice or snow. —Avoid alcohol and drugs.
September 14, 2019
SENIOR EXPO
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S cam s p r esentation at Sen ior Expo By SENIOR OFFICER AARON MOSS Minot Police Dept.
Senior Officer Aaron Moss
Expo Speaker
The Minot Police Department, Crime Prevention Unit frequently receives requests for information on frauds and scams that we are made aware of affecting our community. In response, we have created a presentation that is frequently updated to share what methods scammers are using in the region. In the last five years, reported cases of scams and fraud have generally seen a steady to slightly downward trend, while identity theft related cases have seen a sharper increase with 2019 continuing the upward trend. Unfortunately, we are sadly aware that these numbers don’t paint as accurate a picture of the problem that exists in and around the Magic City. All too often people decline to report being scammed due to embarrassment or fear. Victims of identity theft are also frequently unaware of their victimization until they stumble across strange entries on their credit reports or are contacted by collections agencies for non-payment of loans or services they never applied for. While victims of scams, fraud, and identity theft are most often from our elderly population, anyone can become a victim. The Minot Police Department, depending on the type of scam, has received complaints from people as young as 16 but also frequently hears from people in their 20s and 30s, as well as folks in middle age. Still, since we most frequently are asked to speak with area seniors we like to enlist their help in battling this crime by asking them to share what they’ve learned with their families, clubs, places of worship, etc. We also not only encourage folks who have fallen victim to file a report with law enforcement, but if someone recognizes scam or fraud attempts that they didn’t fall for, to share that with the Crime Prevention Unit so we can minimize the effectiveness of new methods the perpetrators use against folks in our community. Just like addressing any other crime affecting our area, a whole-community response is always the best way to fight back.
H o me securit y tips for seniors
Seniors are often targeted by criminals. Though many criminals target seniors from afar via telephone or internet scams, criminals seek to enter seniors' homes. The Bureau of Justice Statistics offers that, between 2003 and 2013, the ratio of property crime to violent crime was higher for the elderly and persons between the ages of 50 and 64 than it was for younger persons between the ages of 25 and 49. Home security is important for people of all ages, but especially so for seniors and aging individuals living alone. By following certain safety tips and developing a home security plan, seniors can feel safer at home. Home security is serious business for seniors who are vulnerable to criminals.
Lock windows and doors.
It may seem like common sense, but failure to repeatedly lock windows and doors can, and often does, give burglars easy entry into the home. Think about a smart doorbell.
Technology now enables doorbells to provide a video feed to a person's smartphone or tablet over WiFi. This allows residents to see who is at the door and speak to this person without having to open the door. Some products like Ring® will even register motion activity and record short videos from outside of the house. Don't share or leave keys.
Avoid leaving keys under a mat or in a flower pot. Others may be watching your actions and gain access to your home while you are away. Ask for ID.
When service people or other individuals come to the door, verify their credentials by asking to see some identification. Get a home security system.
The best protection against burglars is a home security alarm, states HomeSecurityResource.org. Such an alarm often deters burglars from breaking in. Install a lockable mailbox.
Locked mailboxes restrict access to sensitive information, such as bank account numbers, sent in the mail. Make sure retirement checks or other payments are deposited directly into bank accounts instead of having them sent by check. Use home automation.
Home automation, or a "smart home," can be utilized to turn on lights, set the thermostat, lock doors, and much more. Adopt a dog.
Dogs can be an asset to seniors. Dogs provide companionship and can bark or alert seniors if someone is around or inside of the home.
SENIOR EXPO
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September 14, 2019
What’s your healthcare story?
Our story is that we’ve enhanced senior living with convenient, in-home health services to reduce illness & falls while helping you stay in your home longer. Ensuring your healthcare story is one of ease, comfort & care, today, and long into the future.
2X
The average length of stay in senior living
3X
Less likely to get a UTI
10% Less falls
Health services provided by our health service division, CaringEdge | 701.852.1399 | 800 16th Ave SE, Minot | edgewoodhealthcare.com
Senior Living
In-Home Primary Care
Therapy Services
Home Health
Hospice
* Edgewood Healthcare values established through monitoring on-going resident data collection vs. industry average data.
SENIOR EXPO
September 14, 2019
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M e d i c a re covers spectrum of care By MICHAEL W. SASSER msasser@minotdailynews.com
If there is one message that Brendan Weidler, regional vice president for Caring Edge, the sister company to Edgewood, would like to convey to seniors, it is this: “You pay into Medicare your entire life. You should utilize it to ensure you stay actively independent for as long as possible.” Weidler knows from a personal experience over the past two years. Last October, Weidler had learned that his grandfather Harry, now 92 years old, had taken a couple of falls, had limited mobility and wasn’t leaving home much. “He was really lacking confidence,” Weidler said. “After a couple of falls, he didn’t want to leave home.” Weidler visited his grandfather, a retired farmer living south of Velva, he brought along information on possibly staying at Edgewood for a time while he received therapy to improve his mobility. Weidler pointed out to his grandfather that home health care was covered by traditional Medicare at no cost. “My pitch was ‘promise me six weeks, but if you hate it, you can leave after one,’” Weidler said. He wasn’t terribly optimistic. He’d spoken to Harry’s children, including Weidler’s father,
Submitted Photo
“Grampa Harold” and his grandkids and great grandkids
Expo Speaker
met his goal of being able and while they supported to walk from his apartment the idea, they didn’t think to Weidler’s office on the Harry would agree. “It far side of the building. Imwas hard to ask. He’d lived proved, he was offered outpaon the farm for so many tient therapy while remaining in years and it was only the secshort-term stay accommodations. ond place he’d ever lived.” “Outpatient therapy is covered by The next day, Harry agreed. He moved into a short-term stay room and began working Medicare Part B, but there is a co-pay unless with therapists. By the end of February, 2019, you have a supplement, which he did and it Harry showed significant improvement and was very useful,” Weidler said.
Questions to ask when your doctor prescribes a new medicine
Though few people may want to take medicine each day, prescription drugs prolong lives and help people manage conditions that might otherwise make it difficult to live life to the fullest. A 2017 survey from Consumer Reports found that 55 percent of people living in the United States take a prescription medicine. The survey also found that those who take prescription drugs use an average of four such medications. That figure might alarm some people, especially aging men and women whose bodies might be more susceptible to conditions that are often treated with medication. There's no denying that prescription drugs can save
lives. But men and women have a right to explore their options when doctors prescribe them medications, and asking the right questions when doctors suggest medication can help men and women decide if prescription medicine is their best option. To help men and women make the best decisions regarding their healthcare, the National Institute on Aging advises people to ask their physicians these questions when being prescribed a new medicine. When discussing medications with a physician, it's imperative that men and women be forthcoming about any other medicines they might be taking under the guidance of
other doctors. In addition, men and women should tell their physicians about any over-thecounter medicines or vitamins and supplements they are taking. Sharing such information can prevent potentially serious complications from arising. Medicine saves lives every day. Smart patients can help medicine do its job by learning about their medications and discussing them openly and honestly with their physicians.
By June, Harry was routinely walking to his grandson’s office and asked Weidler if he thought they were going to “kick him out.” “I told him he could stay as long as he wanted. By then he’d made friends and really enjoyed the social environment. He decided to become a resident and has been here since. We went back to the farm to visit and I realized one of the reasons he hadn’t wanted to leave home was that there were two steps. That wasn’t a problem.” While Medicare doesn’t cover assisted living, Weidler pointed out that long-term care insurance often does and that Medicaid covers some of a resident’s stay. Although Harry isn’t eligible for it at this point, Weidler said the last line of service CaringEdge provides is hospice care, which he says is underutilized in North Dakota. Hospice is covered 100 percent by traditional Medicare. “The benefit is really designed to be a sixmonth program offering a multitude of services,” Weidler said. “We find that people wait too long and don’t get the full benefit of the program.” Across the spectrum of care, seniors have opportunities provided by Medicare and as Weidler reiterated, people pay for it and should utilize it to maintain their independence and well-being for as long as they can.
· What is the name of the medicine, and why am I taking it? · Which medical condition does this medicine treat? · How many times a day should I take the medicine, and at what times should I take it? · If the prescription instructions say the medicine must be taken "four times a day," does that mean four times in 24 hours or four times during the daytime? · How much medicine should I take? · Should I take the medicine on its own or with food? Should I avoid certain foods and beverages when taking this medicine? · How long will it take this medicine to work? · Will this medicine cause problems if I am taking other medicines? · Can I safely operate a motor vehicle while taking this medication? · What does "as needed" mean? · When should I stop taking the medicine? · What should I do if I forget to take my medicine, ? · Can I expect any side effects? What should I do if I have a problem? · Will I need a refill, and how do I arrange that?
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September 14, 2019
Reverse mortgages a flexible, safe option for seniors Chad Vogel
By MICHAEL W. SASSER msasser@minotdailynews.com
For most Americans, their home is their largest asset. In fact, seniors are sitting on more than $6.6 trillion of unused home equity. Today there are more options for utilizing that equity than in the past and one of those options is the Home Equity Conversion Mortgage (HECM) or reverse mortgage as its also known. The basics of a reverse mortgage conceptually are simple. A HECM uses a homeowner’s equity as a guarantee to secure a loan to pay off any existing liens, thus eliminating monthly mortgage payments. If there’s additional equity available, the borrower can withdraw funds in a number of ways. The homeowner always retains full ownership of the home and the new loan doesn’t need to be repaid until the borrower (or non-borrowing spouse) stops living in the home, the home is sold, or the borrower(s) pass.
Expo Speaker
More than a million homeowners have already incorporated a reverse mortgage loan into their retirement plans and that number continues to grow because of the flexibility, control and peace of mind it provides. “There was a time when reverse mortgages were considered to be for people with no other options,” said Chad Vogel, branch manager at Minot’s Primary Residential Mortgage, Inc., who will be speaking on the topic at the 2nd Annual Minot Daily News Senior Expo on Sept. 17. “Today financial planners are starting to recognize that a reverse mortgage can be a tool in financial planning and for retirement planning.” Reverse mortgages have evolved since they were initiated in 1988, with regulations helping make them safer, less expensive – and more appealing to consumers. To qualify for a HECM, the borrower must be 62 years or older, the home must be the borrower’s primary residence and the borrower must own the home and meet the financial requirements of the HECM program. Loan amount is based on age – the older the borrower, the more funds may be available. Typically the available loan amount is between 45%-70% of the appraised value based upon the age of the youngest borrower. Five advantages of reverse mortgages are
that there are no monthly mortgage payments, loan proceeds are tax-free, you remain the owner of your home, the loan is insured by the federal government, and a HECM is a non-recourse loan, which means you will never owe more than your home is worth. Importantly, a HECM does not affect your Social Security, Medicare or pension benefits. “A HECM allows the borrower to access loan funds in flexible ways,” Vogel said. These include a lump sum payment, monthly installments, a growing line of credit or a combination of all three. It all depends on the wants and needs of the recipient. The loan can be used in a variety of ways such as paying off your existing mortgage, making your retirement savings last longer, build a safety net, supplement your retirement income, support your aging-in-place expenses (like caregiving and home modifications) or even buy a home that better suits your needs. Even though the vast majority of the Baby Boomers now retiring, facing retirement or having retired are homeowners, one-third of Americans overall report that have no retirement savings, indicating that reverse mortgages are likely to see a further increase in popularity among seniors.
A
DID YOU KNOW?
ccording to a study from the U.S. Bureau of Labor Statistics, housing is the greatest expense in dollar amount and as a share of total expenditures for households in which a person 55 and older is considered the primary owner or renter of the home. Total annual household expenditures, which were culled from the BLS' 2014 Consumer Expenditure Survey, totaled just over $49,000. These expenditures included food, housing, clothing, transportation, health care, and entertainment, among other expenses. The BLS study found that housing accounted for nearly one-third of annual household expenditures in households headed by people age 55 and older. In households headed by people between the ages of 65 and 74, housing expenses accounted for a slightly smaller percentage of overall annual expenditures, while housing accounted for 36.5 percent of overall expenditures in households headed by men and women age 75 and older. Such figures illustrate the need for men and women to account for housing expenses in their retirement planning.
September 14, 2019
SENIOR EXPO
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Make Money Without Selling Your Home Use your home to stay at home. Eliminate your monthly mortgage payments and turn your home’s equity into cash. Qualified candidates can tap into their home’s equity with our Home Equity Conversion Mortgage (HECM) program. Key advantages and benefits include: • Tax-free money • Live in your home with no mortgage payments* • Flexible payment options
If you’re 62 or older, contact us to see if a reverse mortgage is right for you. *Borrowers must have the financial ability to pay ongoing property expenses including taxes, insurance or other home owners assessments/fees
Chad Vogel Branch Manager NMLS#: 213256
(701) 721-5889 cvogel@primeres.com 315 3rd Ave SW Minot, ND 58701 PRMI NMLS 3094. PRMI is an Equal Housing Lender. Credit and collateral are subject to approval. Terms and conditions apply. Programs, rates, terms and conditions are subject to change and are subject to borrower(s) qualification. This is not a commitment to lend. The content in this marketing advertisement has not been approved, sponsored or endorsed by a government agency. This ad is not from HUD or FHA and was not approved by HUD or any government agency. ND-Department of Financial Institutions MB100671. EQUAL HOUSING
OPPORTUNITY
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SENIOR EXPO
Estate Planning
Expo Speaker Brian Boppre
When many people hear the phrase “Estate Plan,” they think it does not apply to them as they do not feel as though they have an “estate.” You don’t need to have a mansion and millions of dollars in order to have an estate. Anything you own-your home, cars, bank accounts, personal belongings, etc.-are all part of your estate. And following your passing, your loved ones will have to know how to handle all of it properly-this is where an estate plan comes in.
A SIMPLE ESTATE PLAN 1. What is a Will?
A Will is a document that directs how your want your property to be distributed after your death. If you pass away without a Will, your estate will be divided according to state intestacy laws. This can mean that individuals will receive more or less than you wish them to receive or they may be excluded completely. A Will can allow you to do numerous things, including excluding certain individuals, leaving unequal shares to children, leaving gifts to specific people, or naming a permanent guardian for minor children.
2. What is a Durable Power of Attorney?
A Durable Power of Attorney is a document that gives another person the authority to operate on your behalf if you should become incapacitated. This could include things such as managing your finances and taxes, overseeing distribution of gifts, making medical decisions, and managing or selling prop-
A
DID YOU KNOW?
September 14, 2019
2017 report from the World Economic Forum recommended that the richest countries across the globe raise their retirement ages in order to prevent the collapses of pension systems. Full retirement age in the United States varies depending on when a person was born, though it's currently between age 65 and 67. In Canada, eligible residents can begin receiving their full Canada Pension Plans at age 65. But longer life expectancies among today's men and women as well as considerably longer life expectancies for babies born today is partly why the World Economic Forum recommended raising the age at which people can begin receiving their full benefits. Pension funds have been unable to keep pace as people are living longer but still retiring around the same age as they have for decades. That will create a considerable shortfall by 2050, when the World Economic Forum predicts eight countries, including the United States, Canada, India, and China among others, will face a combined pension fund shortfall of $400 trillion.
erty. If you don’t have a Durable Power of Attorney, your loved ones will likely have to go to court in order to manage your affairs. This can be time consuming and costly and, often, these decisions need to be made quickly.
3. What is a Health Care Directive?
A Health Care Directive designates a health care agent and provides instructions regarding your health care in your incapacity. This allows you to clearly state your wishes on end-oflife matters such as resuscitation, life support, and administration of nutrition and hydration. It also allows you to give an individual the authority to ensure your wishes are followed.
TRUSTS
Additionally, for some people, an estate plan should go a step farther and include a Trust. Trusts can be revocable or irrevocable depending on your unique situation. With a revocable trust, you can retain control over the assets held in trust, while ensuring they are ultimately distributed according to your wishes and avoid probate. An irrevocable trust takes the assets out of your control and puts them in the hands of a trustee-this can be useful if you have concerns about creditors or providing the most protection possible for your estate. Families and financial situations are unique and complicated. Estate planning should put your mind at ease and make life simpler. A good estate plan can help accomplish that-even if you’re not a millionaire.
September 14, 2019
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T
Yogurt is a dietary source of probiotics, healthy bacteria and yeasts that may improve overall health.
F e e l y o u r best star ting w i t h your stomach
Did you know that they key to personal health may begin in the core of the body? Doctors and researchers are learning more and more about how the immune system and other functions of the body are tied to microscopic players housed in the stomach and intestines. Improving this digestive environment can benefit the body in various ways.
Understanding probiotics Bodily bacteria outnumber body cells by 10 to one, offers the health and wellness resource Healthline. Most of the bacteria in the body are harmless, and many of them in the gut actually are linked to numerous health benefits, such as weight loss, enhanced immune function, reduced risk of disease, and improved digestion. Unfortunately, bad bacteria also vie for space in the gut. If the good bacteria and yeasts, or probiotics, are not in abundance to push out the bad bacteria, like salmonella and E. coli, those bad bugs can proliferate, causing problems. It is essential to keep an abundance of probiotics available to stay healthy and maintain the "good vs. bad" balance in the gut.
Getting probiotics While the body can be healthy without the addition of probiotics, having more can be beneficial. The Cleveland Clinic says that food and supplements containing probiotics assist the good bacteria already
September 14, 2019
present in your gut. When a course of antibiotics wipes out both good and bad bacteria, for example, probiotic-rich foods and supplements can more readily replace what's lost. Dietary sources of probiotics include some yogurts, cheeses, kefir, sauerkraut, miso, kimchi, pickles, and beverages like kombucha, a fermented tea. Getting probiotics from foods is the most natural way to supplement good gut bacteria, as the foods meld with the probiotics in ways that doctors may never understand to deliver the most benefits. The downside is it's impossible to measure just how many probiotics can be acquired from foods. That is what makes supplementation so handy. Capsules and tablets are loaded with a variety of different active bacteria and yeast cultures to aid the digestive system in measurable ratios. Some tout anywhere from one to 30 billion active colony-forming units (CFUs) per serving.
Side effects Probiotics are generally healthy for people to consume in amounts found in foods, advises the Mayo Clinic. Most healthy adults can safely add foods or dietary supplements that contain probiotics to their diets. Introducing probiotics may cause temporary and mild flatulence, discomfort and bloating. Probiotics can be yet another tool to improve overall health at any age, but especially for adults looking to minimize illness risk.
DID YOU KNOW?
hose poised to begin a health regimen that includes probiotics would be wise to also educate themselves about the closely named, yet vastly different, "prebiotics" that are also beneficial to health. Prebiotics are to probiotics what fertilizer is to a vegetable garden. Prebiotics are essentially a special type of soluble fiber that is used by the beneficial bacteria as fuel, advises the prebiotic supplement company Prebiotin. Examples of good sources of prebiotics include bananas, onions, garlic, Jerusalem artichokes, apple skins, beans, and chicory root. The prebiotic fiber moves through the small intestine undigested and fermented until it reaches the large intestine. Once there, beneficial bacteria break it down and use it as food. Thusly, the prebiotics can then multiply readily and improve the balance of good and bad bacteria in the gut. Eating prebiotic foods can fuel the process, but many probiotic supplements now have a combination formula that includes prebiotics in the recipe.
September 14, 2019
The facts abou t
OSTEOPOROSIS
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Osteoporosis is often seen as a problem for the elderly, and the National Osteoporosis Foundation notes that being over 50 is a major risk factor for osteoporosis. But that doesn't mean people younger than 50 can't develop the disease. The misconception that osteoporosis exclusively afflicts aging men and women only highlights the need to learn more about the disease.
What is osteoporosis? Osteoporosis is a disease of the bones that occurs when the body loses too much bone, makes too little bone, or both. Because people cannot feel their bones weakening, osteoporosis is often called a "silent disease," notes the NOF. Despite its silence, osteoporosis is a serious threat, increasing a person's risk for bone breaks from falls.
What happens to bones when a person has osteoporosis? The NOF notes that, under a microscope, healthy bones look like a honeycomb. When a person has osteoporosis, the holes and spaces in the honeycomb are considerably larger than in healthy bones. Osteoporotic bones are not as dense as healthy bones, and as they become less dense, they weaken and are more susceptible to breaks.
Is osteoporosis common? Osteoporosis is common across the globe. According to the International Osteoporosis Foundation, one in three women over age 50 and one in five men over age 50 will experience osteoporotic fractures.
What are the risk factors for osteoporosis? The NOF categorizes risk factors for osteoporosis as uncontrollable and controllable. Uncontrollable risk factors include age, family history, low body weight (being small and thin), and a history of broken bones. Gender also is an uncontrollable risk factor, as women are more likely than men to suffer from osteoporosis. In fact, the NOF notes that a woman's risk of breaking a hip due to osteoporosis is equal to her risk of breast, ovarian and uterine cancer. Controllable risk factors for osteoporosis include not eating enough fruits and vegetables; consuming too much protein, sodium and caffeine; a sedentary lifestyle; smoking; and excessive consumption of alcohol. Insufficient calcium and vitamin D intake is another controllable risk factor for osteoporosis. Speak with a physician about osteoporosis and the role that diet and exercise can play in prevention. Osteoporosis affects people across the globe. Taking steps to reduce your risk for osteoporosis can prevent broken bones and other negative side effects of this disease.
Exer c is e s t o su p p o r t stronger hips
Surgery is not an inevitable side effect of aging. In fact, men and women over 50 can employ various preventive techniques to strengthen their bones and joints in the hopes of avoiding the surgical wing of their local hospitals. According to AARP, more than 370,000 men and women undergo hip replacement surgeries in the United States each year. Some may think such surgeries are a final solution to their hip pain, but that might not be the case, as AARP notes than one in 10 hip replacement recipients will need a second procedure for any number of reasons, including infection or mechanical failure. A proactive approach that focuses on strengthening and protecting the hips can help aging men and women reduce their risk of one day needing hip replacement surgery. The following are a handful of exercises, courtesy of the AARP, that can help men and women strengthen their hips.
Good Morning
Stand with your feet shoulder-width apart and keep your hands at your sides. With your knees slightly bent and your back naturally arched, bend at your hips as if you're bowing out of respect as far as you can go, or until your torso is almost parallel to the floor. Return to the starting position. During the exercise, keep your core braced and don't bow your back.
Hip Abduction
Stand with your feet shoulder-width apart. Loop a resistance band around both ankles, and then raise your right leg out to the side as far as you can. Hold in this position for a moment before slowly returning to the starting position. Switch legs and then repeat the exercise on the other side.
Hip Adduction
Loop one end of a resistance band low around a solid object, then stand to the left of that object before looping the other end of the band around your right ankle. Place your legs shoulder-width apart, and then pull in your right leg until your ankles touch. Repeat with your left leg, this time moving to the right side of the object.
Glute Bridge
Lie on your back with your knees bent and your feet flat on the floor. Raise your hips to form a straight line from your shoulders to your knees, using some type of support if you need to. Clench your butt at the top of the movement, pause, and lower yourself back down. Men and women unaccustomed to exercise should consult their physicians before performing any of these exercises. In addition, if necessary, perform the exercises under the supervision of a personal trainer who can advise you on proper form and help you reduce your risk of injury.
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SENIOR EXPO
September 14, 2019
M e d i c a r e education p resentation
By KIM FUNDINGSLAND kfundingsland@minotdailynews.com
Using a power point presentation to help illustrate the finer points of Medicare, Keith Hanson of Minot (www.minotmedicare.com) will be addressing one of the biggest concerns of senior citizens today. Hanson is a featured presenter for the 2nd Annual Minot Daily News Senior Expo and is certain to be well received as his message is of importance to all who are Medicare eligible or soon will be. “I will be presenting the basics of Medicare, what Part A is and what it costs, Part B and other levels too,” said Hanson. “I will not be representing any particular insurance company but rather providing essential information.” Hanson will detail various Medicare enrollment periods, covering issues such as costs and penalties, and explaining how different products work for seniors. “Even those who has signed up already wonder if they’ve done it correctly,” said Hanson. “I’ll explain what the cost is for various plans and how it can vary.”
Hanson stresses that “one size doesn’t fit all” when it comes to Medicare, especially when it comes to prescription drugs. “It’s very individualized,” explained Hanson. “You have to choose the right plan to begin with. There’s Cost Plans that fit older seniors much better than others. There are 28 different drug plans in the Minot area.” As an example, Hanson said, he advised one person of a way to save $11,900 per year on prescription drugs. “I really care about this. I’ve seen seniors in bad situations,” Hanson said. “I will direct people to the right company even if I don’t get a commission.” The Medicare Annual Election Period is Oct. 15 - Dec. 7. That is the time, says Hanson, that people can review and make adjustments to their health insurance plans. Hanson emphasized that, although he is an Independent Health Insurance Broker, no specific insurance company plan information will be shared at this event.
Keith Hanson
Expo Speaker
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September 14, 2019
Melissa N. Naslund
SENIOR EXPO
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Self care that coun ts
Expo Speaker
L ear n h o w to slee p like a child again
Presented by MELISSA N. NASLUND, PHD, LPC, NCC UND Center for Family Medicine
Dr. Naslund grew up in rural Minnesota. She graduated with her B.A.S. in Psychology from the University of Minnesota Duluth and her M.A. in Community Mental Health Counseling and Ph.D. in Human Development with an emphasis in Counselor Education and Supervisions from North Dakota State University. She has taught undergraduate, master, specialist and residency level courses at universities and training facilities via traditional on campus class and online learning environments. She has experience working within the mental health, human service and disability fields as a researcher, consultant, grant writer and counselor. She has a strong passion for the education and support of helping professionals. She strongly believes that the field of counseling brings a unique client-centered perspective that is both an asset and necessity when working with people.
Adults can learn strategies to get more restorative and lengthy sleep. Many adults lament that even if they were solid sleepers in their younger years, by the age of 50, their quality of sleep has unraveled. Some cling to the wisdom that people simply do not need as much sleep as they get older. Even though that is partly true, sufficient sleep is still a vital component of a healthy life. The National Sleep Foundation recently updated its sleep recommendations per age group to include categories "may be appropriate" and "not recommended." This includes a range of hours that may be adequate for certain adults. Adults between the ages of 26 and 65 are advised to get seven to nine hours of sleep per evening. However, six hours or 10 hours also may be acceptable. People over the age of 65 need roughly seven to eight hours of sleep each night, though between five and six hours also may be fine. Generally speaking, anything under five hours is not recommended based on data reviewed by sleep experts. Many older adults do not get enough sleep due to insomnia, states Jack Gardner, MD, a neurologist certified in sleep medicine. They're concerned about health issues, may have sleep apnea, can experience pain or frequent urination, or may be taking medication that impedes sleep. Dr. Leila Kheirandish-Gozal, director of clinical sleep research at the University of Chicago, says that, over time, insufficient sleep can impact metabolism, mood, memory, and heart function. Older adults can learn the steps to sleeping more soundly and easily.
Various strategies can help people get more sleep and enjoy better sleep quality.
Create a luxury bed environment. Splurge on the largest mattress you can afford and one that is comfortable for both parties (if married/coupled). A roomy bed routinely invites sleep. If you have a restless partner, try two separate beds pushed against each other.
Consider white noise. The sounds of the house or outdoors may be keeping you up. Many people find that the gentle hum of a fan or a white-noise machine with a calming sound effect makes it easier for them to dose off than complete quiet. It can also block out extraneous noises. Keep electronics out of the bedroom. It can be challenging to disconnect from electronics, but it is essential to falling asleep. Even a back-lit text coming through in the wee hours can be enough illumination to disrupt sleep. See your doctor. If medications or illnesses are keeping you up, a change in regimen may provide the relief you need.
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SENIOR EXPO
September 14, 2019