[Special Edition] Health Watch 2023 - Lifestyle, Fitness & Nutrition

health watch

lifestyle fitness n trition

HELP FOR ACHING JOINTS

Ways to Manage

Arthritis Pain

PUT YOUR BEST FEET FORWARD

Take Steps to Keep Them Healthy

EXERCISE for SENIORS

How to Find Your Ideal Program & Stick to It

CONTENTS

FEATURES DEPARTMENTS

30 OUCH, MY ACHING JOINTS

Ways to manage arthritis as we age.

by Susan Nye

44 TAKE CARE OF YOUR FEET

What can you do?

by Pamela Brown

54 EXERCISE FOR SENIORS

How to start your program— and keep it going.

by Merle Myerson, MD, EDD

14 Word on Health News, tips, and information for your well-being.

20 Savvy Solutions Be happy, declutter. by E.

Senteio

26 Smart Strategies Hardy houseplants for a healthy home. by E.

Senteio

35 What’s New Consider teletherapy. by Mary Gow

40 To Your Health n a ation atters. by Dana White

50 Daily Living Aging with grace. by Katherine P. Cox

63 In the Know Light therapy masks. by Katherine

P. Cox

66 Financial Wellness elping uild confidence for the future.

by Cathy LeClair, Ledyard Private Banking

68 The Right Balance Take the (icy cold) plunge! by E. Senteio

72 Advertisers Index

42 HealthyChoices Throughout the Valley

A guide to goods and services in the community.

health watch

Mountain View Publishing, LLC

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www.greateruppervalley.com

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Bob Frisch

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Executive Editor

Deborah Thompson

Associate Editor

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Ellen Klempner-Béguin

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Erin Frisch Newton

Advertising

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KEEP US POSTED: health watch magazine wants to hear from readers. Correspondence may be addressed to: Letters to the Editor, health watch, 135 Lyme Road, Hanover, NH 03755. Or email us at: dthompson@moun tainviewpublishing.com. Advertising inquiries may be made by email to rcfrisch1@comcast. net. health watch is published annually by Mountain View Publishing, LLC© 2023. All rights reserved. Reproduction in whole or part is strictly prohibited. health watch magazine accepts no responsibility for unsolicited manuscripts, artwork, or photographs.

Healthy Choices

Throughout our lives, we strive to make the right choices for our well-being, ones that will bene t us both now and in the future. We try to eat a nutritious diet, stay t by exercising, and rejuvenate our body and mind by getting enough sleep. As we age, making good decisions regarding our health becomes even more important.

Merle Myerson, MD, a boardcerti ed cardiologist and lipid specialist, shares valuable information on exercise for seniors (page 54). Besides outlining various programs, their intensity, and how much is recommended, Dr. Myerson suggests ways to keep moving even if you don’t have the body and stamina you had 20 or 30 years ago. Don’t let a disability or medical condition keep you from the gym, the yoga mat, or the bicycle. With appropriate pre-exercise screening and your doctor’s guidance and approval, you can still enjoy being active.

Follow tips from orthopaedic surgeon Frances Faro, MD, to keep your feet moving forward (page 44); learn ways to ease the pain of aching joints that arthritis can bring (page 30); meet a 90-year-young, active, vital lady (page 50); surround yourself with houseplants for health (page 26); declutter for improved focus (page 20); and much more.

As residents of the Upper Valley, we’re fortunate to have the nest health care providers and facilities anywhere in the world within easy access. We’re grateful for the dedicated professionals who work tirelessly to ensure good health for ourselves and our families. e sta and I hope you spend some time with this issue and that you’ll be inspired by it. Here’s to your health! Enjoy!

Deborah ompson Executive Editor dthompson@mountainviewpublishing.com

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word on health

IN THE KNOW: SHINGLES

Shingles is a viral infection that causes a painful rash or blisters on the skin. It’s caused by the varicella-zoster virus, which is the same virus that causes chickenpox. When you have chickenpox as a child your body fights off the virus and the physical signs of chickenpox fade away—but the virus remains in your body and can become active again in adulthood. This second occurrence of the virus is called shingles. The risk of shingles increases as you get older, with about half of the cases occurring in people over age 50. It develops in about 10 percent of people who had chickenpox as a child. Researchers aren’t sure why it gets reactivated, but it typically occurs during times of stress.

GUT HEALTH IS A KEY TO BRAIN HEALTH

The gut and the brain communicate through various pathways, and gut bacteria can influence this network by producing neurotransmitters that affect the brain. A review of supplements that promote gut health, including probiotics and omega-3 fatty acids, finds that supplemental nutrients or a nutrient-dense diet may positively affect the onset and progression of a variety of neurological disorders.

“Diet and inflammation are interconnected and play a crucial role in the development of neurological diseases such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, schizophrenia, bipolar disease, and depression,” report the study authors. Lower levels of inflammatory markers have been linked to a diet rich in fruits, vegetables, whole grains, and lean protein. They add that omega-3s, antioxidants, and fiber can support the growth of healthy gut bacteria and help reduce inflammation—a key contributor to the development and progression of neurological diseases.

The gut has been called a ”second brain” because if the nerve between brain and gut (the vagus nerve) were cut, the gut would function independently. The gut produces more neurotransmitters, which affect mood and behavior, than the brain does.

Early symptoms may include a fever, chills, headache, tiredness, an upset stomach, and sensitivity to light. Then an itching, burning, or tingling feeling in the skin may set in, followed by redness a raised rash fluid-filled blisters and pain. Shingles is not contagious, but you can spread chickenpox to someone who hasn’t had it or the chickenpox vaccine. Shingles usually lasts three to five ee s.

A vaccine called Shingrix is available to help reduce the chance of developing shingles. The US Centers for Disease Control and Prevention (CDC) recommends that adults 50 years and older and adults 19 years and older who have weakened immune systems get two doses of Shingrix. In adults with healthy immune systems, Shingrix is more than 0 percent effective at preventing shingles, and immunity stays strong for at least seven years after the vaccination. The CDC recommends a Shingrix vaccine even if you’ve had shingles in the past or have received a chickenpox vaccine. The vaccine is available in doctors o ces and pharmacies.

DEALING WITH CAREGIVER STRESS

There are millions of family caregivers in the United States, according to a recent AARP and the National Alliance for Caregiving report, and stress is a major issue. It is critical to manage the emotional, mental, and physical impacts of the stress that comes along with being a caregiver. Penn Medicine offers the follo ing tips

• Practice setting proper boundaries, including saying no when you already have enough on your plate.

• Cook healthy meals to create positive experiences with the person in your care.

• Go outside for about 10 minutes each morning and afternoon to get some fresh air and sunlight.

• Prioritize time for yourself each day—even if it’s just a few minutes.

• Ask for help and support from family, friends, and the health care community, including seeking professional help if needed.

Additionally, a 2018 study found that exercising at least three times a week for six months improved stress levels and cellular health in family caregivers. he ational nstitute on ging offers tips and resources for ho to be an effective caregiver hile also taking care of yourself. Visit nia.nih.gov for more information.

Multivitamins May Preserve Brain Health

A daily multivitamin may help prevent a decline in thinking skills as we age, suggests Alzheimer’s & Dementia. In a trial of more than 2,200 men and women aged 65 and older, taking a multi for three years reduced declines in thinking by about 60 percent. It was associated with better cognition, executive function, and memory.

According to the Alzheimer’s Association, Alzheimer’s disease and related dementia affect more than million people worldwide. There are several things we know for sure can help protect our brain, including an antioxidant-rich diet, regular exercise, social activities, and seven to nine hours of sleep per night. Even slight deficiencies in some micronutrients affect our thinking, making a daily multi a worthwhile complement to a nutrient-rich diet.

We have a beautiful showroom full of Ceramic, Porcelain and Natural Stone tile that is durable, stain resistant, wear resistant and easy to care for. Stop by and browse our selection. Our knowledgable staff will help you design your next project whether it’s a mudroom, backsplash, custom shower or your entire home. We are here to help.

HEED THE WARNINGS OF A HEART ATTACK

Sudden cardiac arrest may not be so sudden after all. In a new study, 50 percent of people who experienced a heart attack had a telling symptom 24 hours before. For women, the most prominent symptom of an impending sudden cardiac arrest was shortness of breath; for men, it was chest pain and pressure. What’s more, some men and women experienced heart palpitations, seizure-like activity and flu-li e symptoms before their cardiac arrest.

While all these symptoms can occur for a variety of reasons and don’t necessarily mean a person is on the verge of cardiac arrest, when they occur in someone who also has high blood pressure, diabetes, or underlying heart disease, they may signal a serious problem. If you experience an unexpected onset of chest pain or shortness of breath—especially if you have underlying heart disease—calling 911 early could help save your life.

Common Heart Attack Warning Signs

For a Long Life, Maintain a Stable Weight

If you’re a woman over age 60, keeping a stable weight can boost your odds of living to age 90 or even . n e a ination o ore than , wo en finds that those with a steadier weight were up to twice as likely to live that long than women who lost or gained 5 percent or more of their weight—and those who unintentionally lost weight were 51 percent less likely to survive to age 90. The bottom line? Women should follow the advice of their health-care practitioner if weight loss is recommended. But generally, maintaining a stable weight through a healthy diet and regular physical activity may be a key to longevity.

SCREEN TIME MAY SLOW BABIES’ DEVELOPMENT

There’s no denying the value of one-onone time with your baby. Unsurprisingly, science confirms that too much screen time may lead to developmental delays. JAMA Pediatrics reports that one-year-olds who viewed screens for more than four hours a day had delays in problem-solving skills and communication at ages two and four. The children also had delays in fine-motor and social s ills at age t o. Researchers note that it may not be the screens, but what they replace—face-toface interaction gives babies information about language and meaning through facial expressions, words, tone of voice, and physical feedback, says developmental psychologist David Lewkowicz. “That doesn’t happen when you’re watching the screen,” he says. “Talk to your child as much as you can, face-to-face as much as you can,” he advises parents. And while it’s not practical to withhold all screen time, “It just has to be in moderation, with a heavy dose of real-life social interaction.”

word on health

Aromatherapy to Boost Memory

Smell and memory have long been linked, and breathing in certain scents during sleep may offer a boost. he olfactory system is the only sense that has a direct ‘superhighway’ input to the memory centers of the brain says ichael eon h . hen people are given olfactory enrichment, their memory areas become larger and more functional. n a small study participants ho used diffusers ith one of seven essential oils at bedtime (rose, orange, eucalyptus, lemon, peppermint, rosemary, and lavender) had a 226 percent increase in cognitive capacity measured by their performance recalling a word list) compared to a control group after six months. tudy authors say they hope the findings ill lead to more research into olfactory treatments for impaired memory.

SKIP THE SODA

Regularly consuming sugary drinks is not only linked to obesity, cardiovascular disease, and type 2 diabetes but may also increase your chances of developing chronic liver disease and liver cancer. onsuming sugar-s eetened beverages is thought to drive insulin resistance and inflammation hich both adversely affect the liver. ut don t simply s itch to artificially s eetened drin s the orld ealth Organi ation suggests that the artificial s eetener aspartame is a possible carcinogen.

ccording to arvard s . . han chool of ublic ealth ater is the best choice for uenching your thirst along ith uns eetened coffee and tea.

“Clutter is not just the stuff on our oor it’s anything that stands between you and the life you want to be living.”

—Peter Walsh

“What I know for sure is that when you declutter—whetherit’s in your home, your head, or your heart—it is astounding what will ow into that space that will enrich you, your life, and your family.”

—Peter Walsh

BE HAPPY, DECLUTTER

SIMPLIFY YOUR SPACE FOR MENTAL HEALTH AND OVERALL WELL-BEING

LET’S NOT BEAT AROUND THE MESSY BUSH. Clutter can clog your physical, mental, emotional, and creative pathways. Look around you. Are things in their place with enough space for energy to enter and ow? Can you take a deep breath and feel good about yourself? Or do you feel a pit in your stomach because everywhere you look, there is a barrier of one type or another? Do you feel annoyed with yourself or others when you see the disarray?

Studies have shown that when people think of their surroundings as orderly, they have lower cortisol levels. Cortisol is the primary stress hormone. When surroundings were chaotic, people felt more stressed overall, not just about the clutter. ere are several ways that clutter a ects your physical and mental health. If you are a clutterer, in other areas of life, you may

Have di culty with time management.

Tend to procrastinate.

Have a short attention span. Leave tasks un nished.

Be easily sidetracked.

Have trouble stopping and starting projects because you think they must be perfect.

savvy solutions

You know those late nights you spend bingeing shows you couldn’t care less about? Although you think you deserve it and are doing it to relax, it also may be an avoidance technique. When you’re exposed to clutter, it creates a low-level background anxiety. Chaotic surroundings can Cause di culties sleeping.

A ect your ability to focus. Lessen productivity. Lower self-esteem.

Don’t let the idea of decluttering cause even more stress. If you’re thinking you wouldn’t know where to start, the beauty is that it doesn’t matter. Just like you eat an elephant one bite at a time, you can declutter your life in small, manageable piles. Don’t look at the big picture—not yet.

Start with one sock drawer in the bedroom, a kitchen utensil tray, or a closet or cabinet shelf. Take everything out and put it on the counter or table. Sort into what you actually use and what you don’t. What you use can go back into the drawer. Everything else should be sorted into trash and donate piles.

Now is the time to create one medium-size box for donations. You probably have an old Amazon box hanging around in all that clutter. Make sure the box isn’t too large and is easy to carry even when full. You add to the donate box each time you sort a new area.

“Your home is living space, not storage space.”—Francine Jay

“Clutter is nothing more than postponed decisions.”

—Barbara Hemphill

Your goal is to ll that box so you can donate it to people who need and will use your clutter. If you don’t have a box, use a sturdy bag or old pillowcase you’ve been meaning to get rid of. Remember that each drawer or cabinet is an achievement. Each box or bag you ll and donate will give you not only a sense of accomplishment but also the joy that comes from helping others who need it.

Make it fun by putting on your favorite music or TV show and playing beat-theclock with yourself. Can you organize that drawer, closet, cabinet, or desk in the time it takes to watch one episode, one movie, three songs, or an entire Broadway soundtrack? Or make it meditative. Listen to your favorite guided breathing meditation or enjoy a sound bath or nature sounds. Try it in silence to give your brain a rest. Make it educational by watching a documentary, listening to a podcast, or practicing another language.

If you still feel stuck, think about your barriers. Do you have large items like electronics and furniture that you need help to get rid of? Ask friends and family to help. Call local donation centers and check if they do pickups. Talk to local social service agencies and volunteer organizations. Ask your local church or college if they know people who may want to make a few dollars and would be willing to help. If you want to make a few dollars, consider a consignment shop.

Are you emotionally attached? Does having whatever clutter it is bring you more joy than removing it, freeing up space, and reducing your mental load? As people age, they become more attached to their stu , although they tend to accumulate fewer new items. Give things away to loved ones or to someone who will love whatever it is.

Are you stymied by the need for perfection? Is it an all-or-nothing mentality? Let go of the need for everything to be perfect. Embrace the idea that even small changes can amount to a huge impact. Just clearing one area helps you feel accomplished and gets you motivated.

savvy solutions

You may be thinking you are just a messy person, and you’re okay with that. But are you really? Some creatives nd that disorderly environments inspire fresh ideas. But when clutter becomes disruptive, is it creative or justi cation? Is it another avoidance technique? You never know what inspiration and potential might be lost or hidden beneath the physical and mental clutter.

When your surroundings feel peaceful, there is opportunity for freewheeling thoughts and restorative emotions. In a tidy space, people often nd they have Better relationships.

More restful sleep.

Fewer allergies from dust and other allergy triggers.

Improved health.

More energy and less fatigue. Increased productivity.

ey also nd they are better able to relax and enjoy the moment. And maybe more importantly, they feel an overall increase in happiness.

Decluttering can be life-a rming as you pare down the clutter to what’s essential. You may nd that sense of clarity and overall well-being you’ve been missing. en, when you do look at the big picture, you see a clean and tidy space that not only fosters a greater sense of self-worth but a space you are proud to invite your friends to visit.

So ask yourself, is each piece that adds up to the whole of your clutter worth it? If there is even the chance that decluttering can improve your social life, your physical well-being, and your mental health, is it worth it? Small pile by small pile, decluttering can increase your happiness. In your new orderly expanse, perhaps you will nd peace of mind and room to dance. You have so much to gain, and it won’t take up any space at all. 

ut of clutter, find simplicity. From discord, find ar on

—Albert Einstein

HARDY HOUSEPLANTS FOR A HEALTHY HOME

BREATHE EASIER WITH PURIFYING PLANTS

YOU WORK HARD TO KEEP A CLEAN HOUSE AND A HEALTHY FAMILY. Yet, it’s likely that on a daily basis, you are inhaling chemicals and toxins within your home. Indoor air pollutants can contribute to poor respiratory health, infections, sleep issues, and even cancer. ese ve common houseplants not only beautify and purify but they are hardy, helpful, and very low maintenance.

Keep in mind that ingestion of these plants may be harmful to your pets, so if you have furries that tend to be overly curious or chewy, keep all plants well out of reach.

ALOE

Bene ts: Filled with nutrients, this medicinal succulent is living rst aid. Snap o a piece, split it open, and apply the gel to burns, scrapes, sunburns, and even some skin conditions. Try a pot on the patio or in the kitchen for beauty and quick access. Or bring it indoors and let it purify the air of formaldehyde and benzene.

Care: Put this succulent in a sunny spot, and it will thrive. Give it a good soaking, then allow soil to dry. Going on a two-week vacation? No problem—water thoroughly before heading out.

ALOE

PEACE LILY

Bene ts: Removes vapors released from everyday items such as nail polish removers, rubbing alcohol, oor waxes, and furniture varnishes. Increases humidity, lters allergy-causing microbes, removes mold spores, aids in a restful night’s sleep, and promotes a sense of calm and . . . peace. A beautiful addition to the bedroom.

Care: Perfect for dimly lighted or shady spaces and tolerant of o ce uorescents. Give it a good soaking, then allow soil to dry. It’s susceptible to root rot, so good drainage is required.

GOLDEN POTHOS (DEVIL’S IVY)

Bene ts: ese humidity-boosting plants hydrate skin and air, reduce mold and dust that can cause allergies, and lter toxins from the air. ey love humidity and thrive in bathrooms.

Care: It’s called devil’s ivy because it is almost impossible to kill. Bright, indirect sunlight is the sweet spot, moderate indirect light can be tolerated, but direct, intense sunlight is too much. ese heart-shaped leaves love to spread and climb; drape them like garland on high cabinets or bookshelves. Water moderately; don’t oversoak. Water again before soil completely dries.

Bene ts: is upright plant is said to be one of the best at ltering out toxins and producing fresh oxygen and moisture, which can cut down on allergens like dust and pet dander.

Care: is beauty is tolerant of most light conditions, from low light to full sun, but it will thrive in indirect sunlight. Requires very little water—depending on size, you may only have to water once a month. Check that soil is completely dry between waterings. is plant is hard to kill and great for beginners. It is likely to appeal to a minimalist with its spear-like leaves and compact presentation. Keep it in the bedroom to breathe easier through the night.

COMMON POLLUTANTS

The EPA lists several common items that contain chemicals considered indoor air pollutants: from cleaning, disinfecting, cosmetic, degreasing, and hobby products to paints, varnishes, lacquers, paint strippers, pesticides, building materials and urnishings, o fice e uip ent such as copiers and printers, craft materials including glues and adhesives, and even permanent markers, some which release known carcinogens not only when in use but also when stored. Many of these items contain volatile organic compounds (VOCs) such as benzene, toluene, formaldehyde, carbon monoxide, and lene, which plants a help to filter and combat.

GOLDEN POTHOS (DEVIL’S IVY)

PEACE LILY SNAKE

SNAKE

BETTINA ENGLISH IVY

Bene ts: e same bene ts as its pothos kin, but smaller leaves for a dainty evergreen. ere are many claims about the health bene ts of English ivy that have yet to be proven, but they are lauded as one of the top air-purifying houseplants. e ip side is that for some, contact with these leaves may cause skin irritation. Wear gloves when handling.

Care: Another ivy that likes to climb and spread, and these cream-edged leaves look great in hanging baskets or on windowsills. ey enjoy full sunlight to partial shade and should be watered when the top layer of soil is dry. Never leave them sitting in water; good drainage is required.

While small amounts of in-house air pollution may not harm you, fresh plant-puri ed air will minimize the risks and help you breathe easier. A few plants in your home won’t be as e ective as an air puri er, but unlike air puri ers, studies have shown that plants help relieve anxiety, boost your mood, and minimize depression. Each of these plants is hardy, super low maintenance, and not only beautiful but hard at work for a healthier home. 

BETTINA ENGLISH IVY

Arthritis disproportionately affects women. While women are only slightly more susceptible to osteoarthritis than men, they are twice as likely to develop rheumatoid arthritis and seven times as likely to de e o fibromya ia.

BY SUSAN NYE

OUCH, my ACHING JOINTS

WAYS TO MANAGE ARTHRITIS AS WE AGE

Whether in the knees, hips, hands, or back, if you are feeling joint pain, you are not alone. While joint pain can be a symptom of many ailments, arthritis is the most common. Nearly 60 million adults su er from arthritis and other joint issues. It is the number-one cause of disabilities in the United States.

Arthritis causes pain and sti ness and typically worsens with age. Many also experience swelling, redness, and decreased range of motion. In early stages, pain can be intermittent or related to speci c activities, overexertion, or weather. Humidity and changes in barometric pressure can have an adverse impact. Hardly a limited condition, there are more than 100 types of arthritis and related ailments. e most common are osteoarthritis and rheumatoid arthritis.

Common Types of Joint Pain and Arthritis

While there are more than 100 arthritis conditions, these are the most common:

Osteoarthritis

Known as wear-and-tear arthritis, osteoarthritis is the most common type. The joint’s protective cartilage breaks down and may eventually lead to painful bone-on-bone contact and increasin l difficult ove ent Knees, hips, hands, and the spine are most commonly affected.

Rheumatoid Arthritis

A dysfunctional immune system can lead to rheumatoid arthritis. n a ation attac s ealt oint tissue, which can eventually lead to permanent damage.

Psoriatic Arthritis

Like rheumatoid arthritis, psoriatic art ritis is an autoi une in amatory disease. It is most common in people who have psoriasis, an autoimmune skin disease.

Fibromyalgia

Fibromyalgia produces widespread musculoskeletal pain as well as fatigue, sleep issues, memory problems, trouble concentrating, and mood swings.

Gout

t pe of in a ator art ritis, out is caused by high levels of uric acid. Extremely painful, gout tends to strike suddenly and most often in the big toe ost are ups last for a wee or two.

Arthritis disproportionately a ects women. While women are only slightly more susceptible to osteoarthritis than men, they are twice as likely to develop rheumatoid arthritis and seven times as likely to develop bromyalgia. In addition, women tend to experience more severe pain. e exception is gout. Men are four times more likely to develop it.

How to Help Yourself

Whether in the early stages or further along, you can slow the progression of joint pain, swelling, and sti ness. With no cure, the goal is to reduce symptoms and improve quality of life.

Stay strong with exercise. Moderate exercise ve times a week is the best way to slow progression and ease pain. A mix of aerobics, strength building, and stretching works best to improve range of motion and reduce pain. Working with a physical therapist can be very helpful. A trained professional can o er insight and exercises to improve exibility and reduce pain.

A mix of aerobics, strength building, and stretching works best to improve range of motion and reduce pain.

How to Reduce Your Risk of Arthritis

Some causes of arthritis are beyond your control, like growing older, being female, or having a family history of arthritis. But you can take steps to reduce your risk of arthritis or delay its onset. Here’s how to keep your joints healthy as you age:

• Stay at a healthy weight. Extra pounds put pressure on weight-bearing joints like hips and knees. Each pound you gain adds nearly four pounds of stress on your knees and puts six times the pressure on your hips.

• Control your blood sugar. High blood sugar can stiffen the tissue that supports your joints and make them more sensitive to stress.

• Exercise. Just 30 minutes of exercise five

Manage your weight. Maintaining a healthy weight is critical for arthritis su erers—another good reason to exercise. Extra weight puts extra pressure on ailing joints. Losing just one pound can remove three to four pounds of pressure from your knees.

Manage pain with medications. As symptoms worsen, pain management is essential. Over-the-counter, anti-in ammatory, and/or pain medications such as ibuprofen and acetaminophen can help. Topical creams and gels may also provide temporary relief. At some stage, braces, arch supports, support socks, or other aids may become necessary. ese products improve alignment and ease pain.

As pain and swelling increase, patients often need prescription-strength nonsteroidal anti-in ammatories (NSAIDs) and/or corticosteroid injections. People with rheumatoid arthritis can try disease-modifying antirheumatic drugs (DMARDs) to block joint in ammation.

Avoid injury. With winter approaching, icy sidewalks and roadways can be hazardous. Arthritis su erers should take extra precautions to avoid injuries. Sprains and breaks, even bumps and bruises, can add to pain and decrease mobility. Play it safe and move that exercise routine inside to the gym and indoor track.

Stop smoking. If you are a smoker, joint pain and bone health are excellent reasons to quit. Smoking reduces blood supply to bones and decreases calcium absorption, which can lead to osteoporosis. It also slows healing and is associated with a higher

times a week helps joints stay limber and strengthens the muscles that support your knees and hips.

• Stretch. Gentle stretching can improve your range of motion and keep your joints limber.

• Avoid injury. An injured joint is more likely to develop arthritis than one that was never injured. Wear protective gear when playing sports and always lift with your knees and hips, not your back.

• Eat fish twice a week. Eat fish high in omega-3s, like salmon, trout, and mackerel. Omega-3s have many health benefits and may reduce inflammation.

• Get routine preventive care. Your doctor may be able to suggest lifestyle changes that can help reduce your risk or slow the progress of arthritis.

risk of low back pain, rheumatoid arthritis, bursitis, tendonitis, sprains, and fractures.

Eat healthy. While there is no miracle arthritis diet, some foods can reduce in ammation. e Mediterranean diet focuses on foods that are low in fat and high in ber. Studies con rm that, along with bene ting your heart, the diet curbs in ammation, supports a healthy weight, and is good for joints. (Find out more about foods that ght in ammation in the article beginning on page 40.)

Surgery: a nal option. ere are a number of surgical options but perhaps the best known is the total joint replacement (TJR). Damaged joints are replaced with implants constructed from metal, plastic, and/or ceramic. TJR has a long track record of safety and success. Post-surgery patients experience less pain, improved mobility, and a better quality of life.

TJR is reserved for patients with severe joint pain when other treatments have failed or no longer provide relief. Replacement surgery is not recommended for obese patients or those with low bone density. For younger patients, there is a danger that implants can wear out and require joint revision surgery. Revision surgery is expensive, complex, and rarely as successful as the original procedure.

While joint replacement is used for hips and knees, fusion provides relief to the spine, ankles, wrists, thumbs, and ngers. Surgeons use pins, plates, rods, or other hardware to fuse bones into a continuous joint. While results can last a lifetime, fusing can reduce range of motion and exibility and put stress on surrounding joints. 

For More Information

Talk to your doctor or visit the Arthritis Foundation at www.arthritis.org.

Susan Nye lives in New London. She keeps her joint pain in check with daily walks, yoga, and physical therapy. She writes for magazines and newspapers throughout New England and shares stories and recipes on her award-winning blog, Around the Table, at www.susannye.wordpress.com.

CONSIDER TELETHERAPY

A CONVENIENT RESOURCE FOR SUPPORTING MENTAL HEALTH

One of the benefits of teletherapy: Convenient access from your comfort zone.

SETTLE INTO YOUR COUCH OR GET COMFORTABLE AT YOUR HOME

o ce desk with a cup of co ee. Your dog or cat may be snoozing nearby. Without the hassle of a drive or waiting room wait, simply log in to your mental health care session at your scheduled time to directly connect with a licensed counselor with the training and experience to work with you on your mental health and life challenges.

Did You Know?

Awareness of mental health issues has been growing and gaining importance. Mental health conditions vary in severity, from mild to moderate to severe, and are specified in t e fift edition of t e Diagnostic and Statistical Manual of Mental Disorders (DSM-5). The National Institute of Mental Health (NIMH) offers t e followin definitions

“Any mental illness is defined as a ental, behavioral, or emotional disorder. AMI can vary in impact, ranging from no impairment to mild, moderate, and even severe impairment.”

“Serious mental illness is defined as a ental, behavioral, or emotional disorder resulting in serious functional impairment, which substantially interferes with or limits one or more major life activities. The burden of mental illnesses is particularly concentrated among those who experience disability due to SMI.”

NIMH reports that mental health conditions and illness are widespread throughout the United States population, estimating that, in 2021, 22.8 percent— ore t an one in five erican adults, or illion people—experience mental illness each year. Young adults 18 to 25 years old had the highest prevalence of percent co pared to people to years old (28.1 percent) and those aged 50 and older (15 percent).

Young adults 18 to 25 years old had the highest prevalence of AMI (33.7 percent) compared to people 26 to 49 years old (28.1 percent) and those aged 50 and older (15 percent).

Convenient, accessible, and e ective, teletherapy is an increasingly available tool for behavioral and mental health care. Also known as telepsychology, telemental health, online counseling, telebehavioral health care, and more, teletherapy is a broad term for remote therapy that uses technology to connect individuals with mental health care professionals. Teletherapy may be done via video conferencing or phone call, and it may also utilize live chat sessions or messaging. Talk therapy, evaluation, intervention, and medication management are among the services available.

A Broad Range of Specialists

As with in-person behavioral and mental health care, psychiatrists, psychologists, counselors, social workers, psychiatric nurse practitioners, and others with online practices have a broad range of specialties and therapeutic tools. Cognitive behavioral therapy, humanistic therapy, dialectical behavioral therapy, and psychodynamic therapy are among evidence-based talk-therapy treatments practiced by di erent clinicians. Besides individual care, online options are also available for relationship counselling, including for couples and families.

e foundation of teletherapy is the same as other in-person behavioral and mental health care. Professional providers are licensed by the states where they practice. ey must meet required levels of education and experience, pass required examinations, and meet continuing-education standards. In Vermont and New Hampshire for example, a Licensed Clinical Mental Health Counselor (LCMHC) or a Licensed Independent Social Worker (LICSW) must have at least a master’s degree in their eld including speci c coursework, ful ll internship and examination requirements, and have a minimum of 3,000 hours of supervised experience over a period of at least two years.

Convenience and Accessibility

One of teletherapy’s major bene ts is access. Appointments may be held essentially anywhere with Internet access or cellular service, saving transportation time and expense. For people in rural and underserved areas, distance can preclude access to in-person sessions. For people without reliable transportation, those with disabilities, and people with certain health conditions, online service brings their care to them in their home. A greater variety in therapeutic approaches and a broader range of specialists become available with access to broader geographic areas.

Privacy and convenience are also often cited as positive factors in client satisfaction with teletherapy. For people who may fear the stigma of being seen seeking care, the privacy of appointments in one’s personal space facilitates greater ease than a public o ce or waiting room. Many also nd that one’s home space and belongings o er comfort while working on important issues.

During the COVID-19 pandemic, the general public became more adept at online communication, including videoconferencing. At the same time, to allow more access to telehealth, health care–related state and federal policies were amended. One study published in e Lancet reported that of 12,828 mental health treatment facilities surveyed across the country, 39.8 percent of them o ered telehealth services in pre-COVID 2019. In 2022, that number had risen to 88.1 percent.

Is Teletherapy for You?

e soaring growth of online mental health care has prompted study of its e cacy. One report in eClinicalMedicine (published by e Lancet) reviewed data from 17 studies on the e ectiveness of online cognitive behavioral therapy (eCBT) versus in-person CBT. Findings indicated that online eCBT was at least as e ective as face-to-face CBT at reducing the severity of depression symptoms. CBT

Using communication tools for healthcare is not new. Within three years of Alexander Graham Bell’s 1876 telephone patent, an article in The Lancet reported a doctor making a late-night remote diagnosis of a coughing baby via a phone call, saving the doctor, the mother, and the infant the need for a midnight journey.

Finding Teletherapy

Multiple avenues offer connections to appropriate care.

• Referrals from a primary care provider or other professional in your existing medical care team are key resources. Recommendations from family, friends, and colleagues may be valuable.

• States, agencies, and professional organizations offer contacts and directories. Locally, the Upper Valley Mental Health Resource Guide has links to community behavioral health agencies, the National Alliance on Mental Illness in Vermont and New Hampshire, veterans’ programs, and more. uvmentalhealth.org

• Psychology Today, besides being a magazine, has an extensive online directory of clinical professionals, psychiatrists, and treatment centers providing mental health services in the United States and internationally. The listings offer concise, focused information about each one: specialization, availability, what insurance they accept, and a photo and personal statement about their practice. psychologytoday.com

is a popular and widely used therapeutic intervention for helping individuals with depression, anxiety, substance-use disorders, low self-esteem, and more.

While a valuable resource, teletherapy is not for everyone nor for every situation. People who lack digital pro ciency may nd online communication di cult or stressful. Unreliable Internet access is another limitation. A therapist’s o ce may be preferable for others—away from a home situation or with the formality of a designated appointment space. Communicating via a screen conveys some

• Subscription-style therapy options are relatively new services. BetterHelp, Talkspace, Brightside, Regain, and Pride Counseling are among these, each connecting individuals with licensed providers in their groups. There is a lot of variety. Some accept insurance, some do not. Some services focus on particular populations or specializations , people of specific faiths, and relationship counseling among them. BetterHelp, for example, advertises itself as the largest online therapy platform and hosts a network of ore t an , certified t erapists. Online questionnaires on these platforms facilitate matches between individuals and therapists. Each platform has its own package of services, options, and fees.

Several services and publications offer their reviews and ratings of multiple platforms. Forbes Magazine’s is especially detailed, their analysis including over 20 platforms and considering factors including cost, therapist credentials, and insurance eligibility. forbes.com/health/ mind/best-online-therapy.

expression but may limit access to visual cues of body language and other subtleties. In-person care continues to be preferable for some mental health situations and diagnoses.

e need for behavioral and mental health care in the United Stares is substantial. Teletherapy is an important tool in delivering care and making it more accessible and convenient. Exercising diligence is vital to nding appropriate care. With a good match, working online with a quali ed professional can be e ective and satisfying. 

INFLAMMATION MATTERS

INFLAMMATION IS THE BODY’S NATURAL WAY of defending against foreign invaders and helping you heal from injury. When your immune system responds to tissue damage like a cut, for example, your body responds to heal the wound and ght bacteria. You know something is happening when you feel pain and swelling. is acute (or temporary) in ammation is not usually a concern, but when it becomes chronic (or severe), it can contribute to various conditions such as arthritis, diabetes, and cancer. But healthy choices—including eating a diet rich in anti-in ammatory foods as well as staying active, limiting alcohol, and managing stress—can help manage in ammation and potentially reduce the risk of chronic disease.

DID YOU KNOW?

C-reactive protein (CRP) is a protein made by the liver. The level of increases w en t ere s in a ation in t e od si ple blood test can check your C-reactive protein level ccordin to t e a o linic, our ealt care provider i t order a C-reactive protein test to

• Check for infection.

elp dia nose a c ronic in a matory disease, such as rheumatoid arthritis or lupus.

• Learn your risk of heart disease.

• Learn your risk of a second heart attack.

If you decide to follow an anti-in ammatory diet, focus on foods that are high in antioxidants, vitamins, ber, and unsaturated fats. Your food choices should include

• Olive oil

Olive oil contains anti-in ammatory omega-3 fatty acids as well as polyphenols, plant compounds with anti-in ammatory properties.

• Green leafy vegetables, such as spinach, kale, and collards

Greens are rich in nutrients, most notably lutein, folate, and vitamin K, that slow in ammation. Every green o ers unique anti-in ammatory properties, so add a variety to your diet for a range of bene ts.

• Avocado is creamy fruit is rich in in ammation- ghting omega-3 fatty acids.

• Fruits such as strawberries, blueberries, cherries, and oranges

Berries and other fruits are packed with anthocyanins, or plant pigments that give fruits and vegetables their purple-red color. Anthocyanins can reduce in ammatory molecules. ey are also antioxidants and contain high levels of vitamin C, another nutrient with anti-in ammatory properties.

• Nuts like almonds and walnuts

Nuts contain many micronutrients—like proanthocyanidins, avonoids, and stilbenes—as well as omega-3 fatty acids, all of which can help reduce in ammation.

• Fatty sh like salmon, mackerel, tuna, and sardines

e lean protein in sh contains omega-3 fatty acids, which have an in ammation-lowering e ect on the body. e American Heart Association recommends eating two three-ounce servings of fatty sh per week.

SMART SHOPPING LIST

Some research shows that people who follow a Mediterranean diet, which consists of many of the foods listed here, have lower levels of in ammation in their bodies.

PASS THEM BY

ere are many other food choices in the grocery store you may decide to leave on the shelf. Eating too much of some foods may increase in ammation. You may feel better if you avoid the following:

• Fried foods, including many fast-food items

• Cured meats with nitrates, such as hot dogs and bacon

• Highly re ned oils and trans fats

• Re ned carbohydrates, such as sugar, pastries, and white bread.

Fight in ammation by incorporating more healthy foods in your diet, exercising to stay t and relieve stress, and getting plenty of sleep.

SIGNS OF CHRONIC INFLAMMATION

See your doctor if you think you may be sufferin fro c ronic in a ation

Some signs are pain, fatigue, breathing issues, headaches, digestive problems, skin changes, mood changes, and swollen l p nodes

Optometrist On remises

255 Newport Road Unit E New London, NH (603) 526-6990

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Strong House Spa

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ift ertificates Online

Johnson Audiology

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Skincare Therapy

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ye lass Outlet

olonial harmacy

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olonial harmacy com

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o Offerin alon er ices

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Throughout the Valley

River Valley Club

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allenpools-spas.com

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445 US Route 5 North Norwich, VT (802) 649-3877

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Tue, Wed 9am–4pm Thu 10am–6pm, Fri 9am–4pm

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219 County Road New London, NH (603) 526-4032

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ANICHINI 802

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6931 Woodstock Road Quechee, VT (802) 698-8813

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53 South Main Street Hanover, NH (603) 643-2400

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Upper Valley Business Alliance

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uppervalleybusinessalliance.com

BY PAMELA BROWN

TAKE CARE of YOUR FEET

OH, MY ACHING FEET. How many times have you said this? It seems like we take care of every other part of our body, but our feet get short shrift. ey should not be overlooked as our feet are integral in helping us perform physical activities, provide balance and posture, keep us mobile, and impact other parts of our body.

“We take our foundation for granted until it starts showing cracks, but feet can show when there are problems with other systems like backs and knees,” says Dr. Frances D. Faro, an orthopaedic surgeon at Dartmouth Hitchcock Medical Center who educates patients on ankle and foot issues, o ers treatment options, and helps patients get back to daily activities. “If you feel tempted to scrimp on shoes, think about this: foot pain and plantar fasciitis is a multibillion-dollar business. Spend a little more to avoid spending money on getting out of pain.”

If you have an acute injury, Dr. Faro says to urgently visit your primary care or emergency care facility. “If you have gradually worsening foot pain and changing your shoes, stretching, and backing o on activities doesn’t cause the pain to cool down, you should see a foot professional. If you’ve gotten it to cool down with decreasing your activities but it ares every time you try to get back to what you love, you should see a foot professional,” she advises.

Dr. Faro o ers insight related to the feet and the best way to care for them.

What is the number-one foot issue? How can we prevent sore feet?

Plantar fasciitis is a very common issue, but I also see a lot of people with pain in the forefoot called metatarsalgia. Both processes are rooted in tight calf muscles. When the calf muscles are tight, that puts more pressure on the forefoot and you can get a stress reaction in your metatarsals and/or tiny tears in your plantar fascia as it inserts on the heel bone. Stretch out your calf muscles frequently. e calf muscle gets tight more frequently because it crosses two joints—the knee and the ankle. We spend a lot of time with those joints bent so the muscle is in the shortest position possible. You sleep, drive, sit at a computer all day with your knees bent and your ankles exed down—the calf is short in those positions. Exercising makes muscles stronger, but also tighter, so we need to make sure we stretch.

PLANTAR FASCIITIS

WAYS TO CARE FOR YOUR FEET AFTER 60

id ou now t at t e ti e we reac a e t e avera e person as ta en enou steps to equal walking around the entire world three times? No wonder our feet are tired fter all t ese ears of fait ful service, our feet need e tra love and care ec out t ese seven tips to aintain ealt , app feet

1.Indulge in a Relaxing Foot Soak

Simply add a half cup Epsom salt or a few drops of essential oils to a gallon of warm water. Soak your feet for 10 to15 minutes, then dry gently wit a uff towel e sure to dr especiall well etween our toes

2. Pamper Your Skin

s we a e, t e s in on our feet eco es t inner and drier fter a s ower or at , treat our feet to a assa e wit our favorite lotion or crea void leavin lotion etween our toes as t is can pro ote t e rowt of fungal infections. or rou patc es, tr an e foliatin foot scru ou can also appl a t ic lu ricatin crea at edti e, t en sleep wit cotton soc s on our feet f ou wear sandals, re e er to use sunscreen on t e tops of your feet.

3. Take Good Care of Your Nails eep toenails tri ed so t e ed es are even wit t e tips of t e toes ails eco e drier and ore rittle as we a e, so t e re usuall easier to tri after softenin in a foot soa ri strai t across to elp prevent ingrown toenails.

4. Wear the Correct Shoes

ears of fas iona le i eels and point toed s oes eventuall catc up wit us e result can e corns, unions, curled toes, or ot er painful pro le s ow is t e ti e to loo for s oes t at provide co fort and ood support s we et older, our feet eco e wider and a it lon er, so dou le c ec our si e efore u in new s oes

5. Keep an Eye on Your Feet

a ine our feet re ularl and loo for c an es suc as listers, crac s, growths, or signs of a fungal infection, i.e., rash, itching, peeling skin, or thickened/yellowed toenails. A small hand mirror is helpful to see your feet from all angles.

ontact our edical provider if ou see si ns of infection or slow ealin f ou ave dia etes, poor circulation, or ot er edical conditions affecting your feet, you may require a special foot care routine. Please consult wit our edical provider

6. Enjoy Your Exercise Routine

s we a e, our feet continue to enefit fro e ercise to aintain stren t , e i ilit , and ood circulation tron feet also pro ote proper alance t at elps prevent falls e ones and oints in our feet are ore prone to in ur as we row older eep up our e ercise a it, ut consider ad ustin our routine to include lower i pact e ercises

7. Never Ignore Pain

espite all we ve put our feet t rou over t e ears, t e s ouldn t urt ore feet aren t a nor al part of a in o en tend to i nore foot pain and ope it oes awa on its own owever, dela in edi cal care often a es treat ent ore difficult f ou re e periencin foot pain, see our pri ar edical provider, a podiatrist, or a p sical therapist.

Source: sixtyandme.com/7-ways-to-take-care-of-your-feet-after-60/

TIPS ON SNEAKERS

Dr. Faro notes sneakers are a good shoe to wear daily because they’re comfortable, durable, and versatile. She likes running shoes because they’re lightweight and supportive. “I reserve my running shoes for running only. Your workout shoes have about 350 to 450 miles in t e f ou run t ree to five iles at a time, three days a week, you’ll hit that limit in about six to eight months,” she says, noting she writes the date of purchase on the side of the sole. “At six months, I order new ones. Also, check the soles. If you still have a lot of tread, you can go another month or so. If it’s been a year, then it’s time for new shoes. Remember, the material gets old in the box, so if you find a reat deal and order five pairs of shoes, those shoes are still aging.”

With so many styles and brands it’s di ficult to now which snea er is est. ere s r. aro s advice

• Try on different brands at a running store to find t e ri t fit

• Prepare to spend some bucks. $100 to $150 is not uncommon for a good running shoe. Why splurge? Consider how much it costs when you injure your feet.

• Shoes have levels of support. If you have a high arch, you want a neutral shoe that has support but doesn’t push up on your arch. If you have orthotics, you want a neutral shoe, and take out the standard insert it comes with. If you have low arches, you may want to consider a stabilizer or a motion control shoe.

• Go to a running shoe store with professionals and a good return policy. They can steer you in the right direction for level of support and your activity.

• Shop at the end of the day when your feet are already a little swollen (all feet swell a little bit)—and prepare to spend ti e findin t e ri t fit

To adequately stretch the calf muscle, do a runner’s stretch with your knee straight, the heel on the ground, and the outer border of the foot pointed straight forward. You should also “supinate” your foot, taking the load o of the big toe. is locks the midfoot joints so you are really bending through the ankle, not just the midfoot. If you’re doing it right, you’ll feel the stretch in the bulky part of the calf muscle called the gastrocnemius. Stretch when you brush your teeth and with each meal—30 seconds each side. Five minutes a day will keep more than 50 percent of people out of my o ce for foot pain.

What is the best shoe to wear?

ere is no one best footwear; accept what is comfortable to you and ts the shape of your foot. For people having foot problems, I tend to recommend a running shoe for outside the house because they’re lightweight yet supportive. If your feet are hurting, check the supportiveness of your shoe. If you can fold it in half, you might bene t from a shoe with a more supportive base. If your feet

don’t hurt, you can wear what you want as long as they don’t hurt. Listen to early warning signs, like achiness at the end of the day.

Is it okay to walk barefoot?

As long as your feet don’t hurt, barefoot walking is ne if you have normal sensation in your feet. If you have decreased sensation, you should avoid barefoot walking as much as possible.

How do people get tendinitis and how can they heal?

Tendinitis is in ammation of a tendon and usually comes from overuse. e most common tendons to develop tendinitis are the Achilles and the posterior tibial tendon. Achilles tendinopathy comes from tight calf muscles, so stretch! Posterior tibial tendinopathy is a condition that starts with pain and in ammation around the inside of your foot, speci cally around your arch and the inside of your ankle. e posterior tibial tendon is important in supporting the arch of your foot during weight-bearing activity. It is more common in people who have low arches but is also made worse when you have gained weight and have a tight calf muscle. Maintaining a normal weight for your height and keeping limber are keys to success. Also, look at your activities and consider mixing it up.

What can be done for plantar fasciitis?

Calf stretching. Formal physical therapy to work on getting balanced strengthening and exibility. A night splint—which holds your ankle at 90 degrees while you sleep—can help keep you from getting a tight calf overnight and avoid that morning pain that many patients report. An over-the-counter orthotic with a deep heel cup can help. Formal orthotics can help. Cortisone injections can settle down the in ammation, but the pain will come back if you don’t get stretched out.

Does physical therapy help?

Yes. Your physical therapist can show you how to stretch, but they can also bring attention to other areas in your body that could be weak or tight, causing you to overload the calves.

What lifestyle adjustment can people make to help prevent foot problems?

Maintaining a healthy weight—every extra pound of body weight is ve pounds on the ankle.

What should people be aware of as we approach cooler weather? Patients will get back into their closed-toe shoes and some may discover that they seem snug. Feet actually spread with time and gravity. It’s important to buy shoes that t your foot. Make sure that your toes have room in your shoes but your heel doesn’t slip. If you can’t have both in a comfortable shoe—don’t buy it. 

ACHILLES TENDINITIS INJURIES

8 Ways to Relieve Tendinitis in the Foot

1. Foam Rolling

2. Massage Therapy

3. Stretching Exercises

4. Heat Therapy

5. Physical Therapy Exercises

6. Casting

7. Custom Orthotics

8. Cortisone Injections

Frances Faro, MD, is an orthopaedic surgeon at Dartmouth Hitchcock Medical Center who focuses on problems with the foot and ankle.

Normal Achilles tendon Achillies tendinitis

Achillies tendon rupture Haglund’s deformity

AGING with GRACE

Mary Checani makes 90 look good. Sharp, funny, trim, and attractive, she keeps up appearances with regular appointments at the hair salon and scrupulous attention to sunscreen and moisturizer that keeps her skin looking like that of a younger woman. “I take care of myself,” she admits, but also keeps her mind in good condition with classes at Osher Lifelong Learning Institute at Dartmouth, avid reading, and staying abreast of what’s going on in the world. Her three children, seven grandchildren, and four great-grandchildren keep her young, too. e secrets to her longevity, she says, are the love of a large, close family and a thirst for knowledge. ose are the traits she shares with other people who live long, healthy lives, as well as eating well, according to studies on longevity. Mary maintains a healthy diet, she says, and doesn’t eat a lot of junk food, and is still independent.

MARY CHECANI: 90 YEARS YOUNG

Another trait Mary shares with others who are still going strong at 90 and older is a hobby or interest that keeps them engaged. For Mary, it’s growing African violets, a passion for plants that was sparked many years ago when she grew orchid plants. “I’m having great success,” she says of the African violets. “ ey bring me so much pleasure.”

e Love of a Big Family

Mary, who lost her husband of 64 years in 2017, lives with her daughter and son-in-law at their home in Hanover, where her grandson, his wife, and their young son have also moved in. “It’s exciting to be a part of it,” she says of the busy multigenerational household.

Born in Boston, Massachusetts, in 1933, Mary came from a big family, which helped sustain her when her mother died of cancer when Mary was just 10. Nevertheless, “I had a wonderful young life. My father was always singing, always laughing. He was a happy person.” She met her husband Ted when he was a student at Boston University, and they married in 1953. She was just 20 and soon had two children, with a third several years later. ey settled in Framingham, Massachusetts, and in the 1970s moved around, as his job sent him to Florida, Ohio, New York, New Hampshire, and New Orleans. “We had an interesting life,” she remembers.

When Ted retired in the mid 1990s, they returned to New England and built a house in Sterling Springs, Vermont. “But we really weren’t that happy there because it was so far away from

Right: Mary adores her two greatgrandsons Lovell and Bobby. Here she spends time with two-year-old Bobby.

Below: African violets are evidence of Mary’s green thumb and love of plants.

everything and we loved to go into Boston, so we sold that.” ey returned to their native Massachusetts and bought a condo in Ipswich to be close to the ocean, which they both loved. ey lived there until 2017, when Ted died. She sold the condo and came north, moving in with her daughter and son-in-law in Hanover. “It was just the three of us for a while, and now we have a houseful,” she says, referring to her grandson and his wife and young son, who also live there. “We’re having a wonderful time with the two-year-old.” She’s close to her many grandchildren and cherishes her relationship with her granddaughter Erin. “We have always been close. I was there when she was born in Texas! She now has my youngest great-grandson, 10 months old.” She says being a part of the lives of her young grandchildren and great-grandchildren keeps her young. “ ings have changed and it’s exciting.” She relishes keeping in touch with “all the kids. ey all reach out to me.” e grandsons that live nearby will sometimes call and take her out to lunch, and she enjoys taking walks with her great-grandson.

Mental Stimulation and Social Connections

Soon after moving to Hanover, she started taking classes at Dartmouth’s Osher Lifelong Learning Institute, which she enjoys. She usually takes two classes every semester. “I’ve learned so many things and they have some great instructors.” She’s taken a variety of classes and especially enjoyed the course on iconic lm star

Katharine Hepburn. “I’ve always been a movie bu .” A course on cooking through Italy was another standout course. “I learned to make pasta from scratch, which was fun.” In the fall she plans to take a class on the Old Man of the Mountain, the iconic rock structure in New Hampshire that fell several years ago.

Mary maintains good health and is a three-year breast cancer survivor, which was treated with radiation. “So far everything is good.”

At Mary’s age, most of her longtime friends are gone, except for one who she keeps in touch with by phone regularly. “We get on the phone and talk, talk, talk.” She misses her friends, but says her family lls the void. “ ey’re interested in me and I’m interested in them.” She remembers her family getting their rst telephone when she was a child, and now has a cell phone and is adept with her Kindle and iPad. “I read a lot,” she says. It’s a big change from when she was a child sitting around the radio. “We’d listen to programs and during World War II we’d listen to the news.” She still likes to keep up with the news. “I like to know what’s going on in the world and locally,” she says.

Her memory is still sharp, and she has many good memories of her husband. “We had a long life together, just us after the kids grew up. We loved to go to Boston” and explore all the city had to o er. And while she no longer enjoys the spontaneity of hopping in the car and going o with him, she has her health, her classes, her books, and the love of a large family to sustain her and keep her young at 90. 

Experts say that “exercise is medicine,” and for good reason. Physical activity is key to a healthy lifestyle and, like medications, can improve many medical conditions. What goes into putting together a good exercise program? As an older person, how can you safely start a program and keep it (and you) going strong?

People are living longer, but for many, a goal is to live better as they age. Physical activity and exercise are an important part of living and feeling better. Many of those in their 60s have been active but would like to ramp up their exercise program; others have been thinking about exercising but are unsure of how to start. One reason is that older people often have chronic medical conditions as well as physical limitations and are not sure if and how they can be active.

BY MERLE MYERSON MD, EDD

EXERCISE

for SENIORS

What does it mean to be t? One aspect is cardiorespiratory tness, which refers to the ability of your circulatory and respiratory systems to supply oxygen to your organs and skeletal muscles so they can perform bodily functions and physical activity. Another aspect is musculoskeletal tness, which includes strength, coordination, and exibility. Neuromotor tness, focusing on balance and coordination, is also important.

WHAT ARE SOME BENEFITS OF EXERCISE?

• Supports healthy blood pressure

• Promotes weight loss

• Helps reduce LDL cholesterol (the “bad” cholesterol) and triglycerides

• Improves overall cardiovascular system and circulation

COMPONENTS OF AN EXERCISE PROGRAM

AEROBIC EXERCISE, also known as cardio or endurance: e body’s large muscle groups move in a rhythmic pattern for a sustained period of time. Examples include brisk walking, running, bicycling, and swimming.

RESISTANCE EXERCISE, also known as muscle strengthening: E ects are limited to the muscles being trained, so a program should have exercises for all muscle groups.

Examples include lifting free weights or using machines designed for strength training, working with resistance bands, and calisthenics using body weight for resistance.

FLEXIBILITY: Movements enhance the ability of a joint to move through a full range of motion. Examples are stretching and yoga.

NEUROMOTOR EXERCISE: Improves balance, agility, coordination, gait, and speed to move the body and helps to prevent falls.

Examples include walking backward, standing on one leg, using a wobble board, and strengthening postural muscle groups.

BONE STRENGTHENING: Exercises produce a force on the bones, promoting bone strength. ese activities help prevent osteoporosis and may improve osteoarthritis and rheumatic conditions that a ect the joints.

Examples are weight-bearing exercise and impact (foot-strike) motions.

• May improve type 2 diabetes (lowers hemoglobin A1c, a measure of diabetic control)

• May help prevent progression to diabetes if you have prediabetes

• Strengthens bones, helping to ward off osteoporosis

• Relieves stress and boosts your spirits

AEROBIC EXERCISE

NEUROMOTOR EXERCISE

BONE STRENGTHENING

e Exercise Prescription

ere are formulas that are used to determine what your heart rate, which re ects the intensity, should be for exercise sessions. ese can be helpful, but there are other ways to help you plan your program. Most important is to just get out there and do it! Exercise and physical activity at any level or duration can improve tness. Be realistic about your time and ability to exercise—it is better to have a regular program that you adhere to (say, three days a week for 30 minutes each session) than start out gung-ho with daily workouts but fade over time. Research shows that other physical activity counts toward your exercise time, meaning that even short bursts of activity (think walking to the computer printer down the hall or taking the stairs instead of the elevator) are good for physical tness. Your job may involve physical work that counts toward your goal, and so do activities at home like housecleaning and gardening. In addition to duration, the exercise prescription takes into account how intensely you will be exercising. e technical term for intensity is metabolic equivalents (METs), which is the energy expenditure required to carry out a speci c activity. A MET of 1 is the energy expenditure while sitting at rest.

HOW OFTEN SHOULD YOU EXERCISE?

Aerobic: At least three days a week. Aim to accumulate 30 to 60 minutes a day (at least 150 minutes a week) of moderate-intensity exercise or 20 to 40 minutes a day (at least 75 minutes a week) of vigorous-intensity exercise, or a combination of moderate- and vigorous-intensity exercise daily.

Resistance: For novice trainers, each major muscle group should be trained at least two days a week. For experienced exercisers, individuals can choose a weekly frequency per muscle group based on personal preference with two to three days a week or more.

Flexibility: At least two to three days a week (10 to 20 minutes per day).

Neuromotor: At least two to three days per week (10 to 30 minutes per day).

EXERCISE IS CATEGORIZED BY THREE LEVELS OF INTENSITY

Any nonsedentary activity less than 3.0 METs. Examples include walking at a slow or leisurely pace (at least 2 miles per hour) and light household chores.

3.0 to 6.0 METs.

Examples are walking briskly at 2.5 to 4 miles per hour, doubles tennis, and raking leaves.

VIGOROUS

At least 6.0 METs. Examples include jogging, running, carrying heavy groceries upstairs, shoveling snow, and a strenuous fitness class.

AEROBIC: At least three days a week.

RESISTANCE: Two to three days a week.

HEART-RATE METHOD

Aerobic Exercise Prescription

Heart-Rate Method: is method uses heart rate to determine your exercise intensity level. Note that this is an estimation of what your maximal heart rate would be, but it works well and is widely used.

220 – age = age-predicted maximal heart rate (APMHR)

50 to 70 percent of APMHR for moderate-intensity exercise, 70 to 85 percent for very vigorous exercise

Here’s how it works for a 67-year-old woman:

220 – 67 = 153 beats per minute for APMHR

.50 x 153 = 76 beats per minute, 70 x 153 = 107 beats per minute

For moderate-intensity exercise, your heart rate should be between 76 and 107 beats per minute.

How to check your heart rate (pulse): Pause your exercising and put the pads of your second and third ngers over your wrist (radial artery) with slight pressure. You will feel pulsations. Count pulsations for 60 seconds (or count for 30 seconds and multiple by two) to get your beats per minute.

Talk-Test Method: is is a simple way to guide your exercise intensity. If you are doing moderate-intensity aerobic activity, you generally can talk somewhat uently but cannot sing. If you are doing vigorous-intensity activity, it will be hard to say more than a few words without pausing for a breath.

Perceived-Exertion Method: is is a self-assessment scale of how intense you feel. You rate how hard you think you are working on a scale of 6 (no exertion) to 20 (maximal e ort). Moderate intensity aerobic exercise would be 12 to 14.

RESISTANCE AND STRENGTH TRAINING

Resistance and Strength-Training Prescription

It is helpful to have a personal trainer or tness club sta member help you structure your strength-training program and to make sure you have proper form (this is why you see many mirrors at the gym) when you perform each exercise. is will help to determine how much weight (in pounds) to start with and how to progress to your goal for heavier weights. General rules for are to train each major muscle group by doing:

• 8 to 12 repetitions of lifting the weight (free weights or on an exercise machine).

• Two to four sets of the repetitions.

• Rest interval of two to three minutes between sets.

Other Notes for Planning Your Workouts

Warm up and cool down. Be sure to have 5 to 10 minutes of warming up before and cooling down after each exercise session. Stretching can be part of the warmup.

You may have heard about high-intensity interval training (HIIT), which is a form of interval training that consists of alternating short periods of near-maximal-e ort exercise with less-intense recovery periods. e structure of these programs varies and can be incorporated into an overall exercise program.

Recent years have seen an explosion in wearable devices. ey provide health and tness information directly to the person wearing the device and include pedometers, heart-rate and rhythm monitors, and smart devices that track distances run or cycled. ey can be helpful for motivation and to track progress. While they provide information about your heart function, it is important to have any ndings con rmed by a physician.

Pre-exercise Screening

Should you be screened or have testing prior to starting an exercise program or ramping up your current program? Professional medical organizations have established guidelines on who should be screened and tested. Here is the protocol from the American College of Sports Medicine:

• As a rst step, you should meet with your primary care provider to discuss your medical history and if any testing is needed.

• e decision about needing to have an evaluation and possible testing depends on if you have cardiovascular disease or other medical problems, if you are having signs or symptoms that are concerning (for example, chest pain, more shortness of breath than expected, or physical examination with abnormal breathing sounds), and if you have already been exercising or have been sedentary.

• If you need testing, this may consist of an electrocardiogram (EKG) to check your heart rhythm, echocardiogram (ultrasound of your heart), or stress test (having you walk on a treadmill while monitoring your heart rhythm and blood pressure).

Exercising with Physical Limitations

Many older people have musculoskeletal diseases such as osteoarthritis, rheumatoid arthritis, or back problems. Here are some ways to help you start—and continue—an exercise program. An evaluation by a physical therapist can be helpful to provide speci c strengthening and stretching exercises as well as supports (i.e., knee braces) that can help you do many activities.

You can have your program modi ed if it causes pain in your muscles or joints. Work with your health care provider to discuss pain medications and adjustments (such as dose or type of medication) that might help. Often exercise will help by reducing the causes of the pain.

Weight-bearing exercise may be di cult, but try to incorporate walking and others as tolerated. Alternatively, activities like swimming and bicycling may be good options.

Flexibility is important, and a physical therapist or athletic trainer can help design a speci c program for you.

Exercising with Chronic Medical Conditions

An exercise program can be easily adapted for those with underlying medical conditions. If this is an issue, here are some conditions and considerations for putting your exercise program together.

Type 2 diabetes: You may need to carefully monitor your blood glucose and adjust the dose of your diabetes medication. Choose appropriate footwear and avoid injuries to your feet.

Heart disease such as coronary artery disease, heart valve disease, heart failure, or irregular heart rhythms (arrhythmias): If you recently had a heart problem, you may rst be enrolled in a cardiac rehabilitation program. is is supervised and your heart rate, heart rhythm, and blood pressure will be monitored during your exercise sessions. Sessions will be progressive, allowing you to achieve higher levels of exercise as you go through your rehabilitation program.

It is important to speak with your health care provider to make sure you are ready to start an independent exercise program.

Peripheral artery disease (narrowing or blockage of the arteries in your legs): Aerobic exercise, especially walking, can be very helpful.

COPD: You may be referred to a pulmonary rehabilitation program before starting an independent program. Some people use supplemental oxygen when they exercise.

Stroke: If you have recently had a stroke, the initial focus will be on physical and occupational therapy to improve and restore your functional status. All components of exercise training (aerobic, muscle strengthening, balance, and exibility) are important and can be adapted to what you are able to do.

Kidney disease: Most people with advanced kidney disease should have an evaluation prior to starting an exercise program. In planning an exercise program, it is important to consider the e ects your medications may have on your ability to exercise. Programs can be planned around dialysis sessions.

Osteoporosis: Weight-bearing exercise is very helpful for people with osteoporosis. If you have osteoporosis, you may be at risk for fractures.

Consider options for exercise that will not put you at risk of falling. Balance training is important.

Alzheimer’s disease: In early stages, individuals are still capable of performing independently.

Parkinson’s disease: This is a progressive neurologic disorder with many musculoskeletal abnormalities and postural instability. Your program should be designed to optimize functional ability and quality of life.

How to Stick with It

First, identify real or perceived barriers to sustaining an exercise program and formulate a plan to address them. For example, if you have a walking program, where will you walk when it is very cold or icy? Is time tight? ink where in your schedule you can “protect” 30 minutes three times a week to exercise.

If you are exercising outdoors, have backup plans for when daylight time is short, or there is rain, cold, or very hot temperatures. Many malls open their doors early and allow folks to walk about. Or join a gym or the Y. Get home equipment. You can often nd used machines. While it is important to get good and comfortable machines, you do not need high-end equipment.

Tips to Try

• Take part in group exercise classes.

• Set goals and keep a log.

• Buy a pedometer or other smart device.

• Have good footwear and gear for the activities you want to do.

Make it fun by varying your routine or exercising with friends. If using indoor equipment, listen to music or podcasts or watch TV. If you walk, nd an interesting route with pretty scenery. 

Merle Myerson is a board-certi ed cardiologist and lipid specialist who holds a doctorate in Applied and Exercise Physiology and advanced training in cardiovascular disease prevention and sports cardiology. She is active in the National Lipid Association, serving on the northeast board of directors and chair of the Women’s Health Group committee.

LIGHT THERAPY MASKS

DO THEY REALLY WORK?

LIGHT THERAPY THAT TIGHTENS SKIN, treats acne and eczema, eases redness, reduces ne lines and wrinkles, improves sun damage, and helps wounds heal—and is available through over-the-counter products— seems too good to be true. e at-home light therapy masks resembling props from sci- movies run anywhere from $150 to more than $3,000. Do they really work?

Some emit red light, others blue, and yet others a combination. Each light targets di erent conditions, according to Dr. Andre Berger, cosmetic dermatologist and founder of the Rejuvalife Vitality Center in Beverly Hills.

“It’s a noninvasive treatment and the light enters the skin’s layers to improve the skin.” It’s been in use since the 1990s; NASA discovered the bene cial properties of LED lighting while studying its e ects on improving wound healing by helping cells and tissues grow.

How It Works

Today, LED light therapy is commonly used by dermatologists and aestheticians to treat a range of skin conditions. It’s often used in conjunction with speci c creams for optimal results. “You can now buy an array of at-home devices, including masks and wands, that use this LED light therapy,” Dr. Berger says. “ e LED therapy uses di erent wavelengths, and those varying wavelengths correspond to di erent visible colors. Each color penetrates the skin at di erent depths. Blue light a ects the uppermost layer of the skin—the epidermis and upper dermis. Red light travels farther.”

Each color has a purpose, and it’s important to understand the di erences, Dr. Berger says. Red light helps reduce in ammation, stimulates collagen production (which helps smooth ne lines and wrinkles), tightens skin, “and can be considered an antiaging treatment in terms of facial rejuvenation.” Red light can be e ective in healing wounds by reducing swelling and bruising and speeding the healing process. Blue-light therapy is e ective at killing the bacteria that causes acne, he says.

Sometimes a combination of the light therapies can be used to calm in ammation and redness, and many at-home devices employ both colors, he points out.

Understand the Limitations

“ ere’s no question that it’s useful, but it doesn’t do everything,” he adds, and some devices are better than others. “ ey get the job done, but some will do more than others. It has to do with the nature and quality of the diodes and the consistency of the wavelengths that are emitted.” It does work, but it’s not a one-time treatment, Dr. Berger cautions, even at the dermatologist’s o ce. e intensity of the LED matters, he says. e o ce devices are more powerful than the home masks. Home devices are e ective, but it will take a longer period of time to get results. ey are limited in their power, although the most expensive masks on the market promise results in less time than the less expensive models; 15 minutes each session compared to 30 minutes, for example. e FDA has approved the masks for home use.

The office de ice are more owerfu than the home masks. ome de ice are effecti e, but it will take a on er eriod of time to get results.

“You won’t see dramatic results for antiaging or acne, but you’re still going to get subtle improvement and some people are happy with that,” Dr. Berger says. It doesn’t treat severe conditions, he cautions. “You have to have a series of treatments, whether it’s at home or the o ce,” Dr. Berger says. “In the o ce, it requires about once a week for about a month. After that you need to maintain it every couple of months inde nitely.” One of the downfalls of the home devices, he says, is that they require a substantial time, perhaps 30 to 60 minutes, for four to six weeks. “Some of these devices may be more e cient, but they are the higher-priced ones.”

ere are contraindications, Dr. Berger warns, and some people, such as those who have had skin cancers, should not pursue light therapy. Some medications such as lithium and Retin A increase light sensitivity.

Ready to Try It?

Before donning the mask, the face should be clean and free of makeup, and eye protection should be worn to protect eyes from the light. It’s painless, noninvasive, requires no downtime, and is good for all skin types. Follow the instructions that come with the device and stay out of the sun, Dr. Berger says. e therapy doesn’t damage the skin but may sensitize you to further sun exposure. Dr. Berger recommends that before using home masks, see a dermatologist to make sure there are no skin issues.

In most cases, the home light therapy masks do work. But the better ones are pricey, and consistent use is recommended. 

“In the office, it requires about once a week for about a month. After that you need to maintain it every couple of ont s indefinitel

Kathy LeClair Senior Vice President, Private Banking Director

NMLS# 466451

Helping Build Con dence for the Future

TURN TO LEDYARD BANK WITH YOUR PRIVATE BANKING QUESTIONS

What is private banking?

Our Private Banking experience focuses on personalized attention and exceptional service. As a Ledyard private banking client, you are assigned a dedicated Private Banker to work with you and review and manage your full nancial picture. Our Private Bankers are highly skilled professionals with a broad expertise in banking and lending. ey are adept at assessing individual nancial situations and o ering out-of-the-box thinking for your unique situation. We build a personalized team to help you look at your future aspirations and guide you with our unique scenario planning, investment management, and trust and estate planning.

professionals, thereby saving them considerable time and e ort. Our tailored advice and ability to handle complex transactions frees our clients from the burden of navigating many nancial complexities and the associated time-consuming tasks.

What other services does Ledyard o er?

2 Maple Street Hanover, NH

(603) 640-2689

www.ledyard.bank

Other locations in Concord Lebanon

Lyme

New London Norwich, VT

West Lebanon

Who are Ledyard’s typical private banking clients?

Executives, professionals in the medical, dental, and higher education eld, attorneys, accountants, retirees, and business owners make up most of our clients. We also focus on our client’s next generation to make sure you have peace of mind that your estate will be passed on through a team of professionals that know your loved ones.

Ledyard Private Banking, a division of Ledyard National Bank, delivers tailored banking and financial solutions that are customized to each client’s unique needs. We bring a higher level of personal and consultative service to professionals, their practices, and their families. From coordinating a client’s personal banking and investment strategies to providing the financial tools and guidance to manage the business needs of a professional practice, we deliver the ideal combination of products and services best suited to the situation.

How does private banking save time and add value?

By acting as a single point of contact for a client’s diverse nancial requirements, we eliminate their need to consult multiple

We specialize in goals-based investment management. With our thorough scenario planning roadmap, we take the time to understand your needs, wants, and wishes for living your best life in retirement. While completing this process, we can review your existing investment account holdings and provide thoughts and solutions on how we can help provide you con dence for the future. We are a duciary and can serve as a corporate trustee.

Why become a Ledyard private banking client?

Your dedicated Private Banker will always put your best interest rst, providing the one-on-one personalized approach required to ensure that your unique situation is fully understood and addressed. We complement that approach with sophisticated technological tools that will help you visualize all aspects of your nancial future. Our goal is to elevate your nancial well-being and make your life better! 

Kathy LeClair has over 40 years of banking experience in the Southern New Hampshire and Boston markets. She spent more than 25 years with TD Bank in the retail sector including branch management, mortgages, and consumer lending with the last 18 years with TD Wealth Management as a Senor Relationship Manager. In her role, she was responsible for working with high net worth individuals and families on their banking, lending, financial planning, and investment needs. Additionally, she has been regularly recognized by her community, including for work with the Red Cross, receiving the Hero Award for her help in response to the Boston Marathon bombing. Kathy has also been involved with community service as a board member for the Derry/Londonderry

United Way, co-chair for the Haverhill Chamber of Commerce annual Business Expo, and Plaistow Area Commerce exchange board member and participated on various committees for all. She lives in Chester, New Hampshire.

TAKE THE

(ICY COLD) PLUNGE

ARE YOU BRAVE ENOUGH TO TRY AN ICE BATH?

THERE’S NOTHING NEW UNDER THE SUN, and that includes ice baths. You also may hear it called cold-water immersion. It’s just one method of cryotherapy that uses low-temperature elements, such as cold air, cold water, and ice. Cryo, loosely translated from ancient Greek, means chilling or icy cold. References to cold therapies being used for medical reasons have been found in papyrus from as far back as ancient Egypt. But only since the 1960s, when athletic teams began touting the bene ts of a glacial dip, have ice baths surged in popularity.

Why would you do it?

Athlete or not, many people claim to enjoy the healing bene ts of ice baths. Endurance athletes to Polar Bear Club members who plunge into the icy ocean each winter say the practice can be an arctic boost to the body and mind. While the science is inconclusive, there is some medical support and voluminous anecdotal evidence from those who study the e ects or take the plunge.

Practitioners claim that ice baths

• Decrease in ammation.

• Reduce post-workout soreness and muscle aches.

• Quicken recovery time.

• Prepare the body for intense workouts in high-heat areas or races.

• Improve nerve reaction and response time.

• Help to manage stress.

• Create a heightened sense of overall well-being.

Proponents also claim that ice baths help forge a stronger connection with their bodies and health.

Who should not do it?

For most healthy people, an ice bath can be invigorating and safe. However, there are a few risks to keep in mind:

• Ice baths may not be safe for those with cardiovascular disease or high blood pressure. Cold water immersion slows blood ow in your body. is may increase the risk of cardiac arrest or stroke. Talk with your healthcare provider about whether an ice bath is right for you.

• Hypothermia and frostbite can happen if you expose your skin and body to low temperatures for too long. Limit the time you spend in your ice bath. Both how cold your bath is and how long you are in it should be considered. Generally, start with just a few minutes or less; as your tolerance increases, you can increase your time to no more than 15 minutes.

How would you do it?

Cryotherapy is o ered in di erent forms. Some treatments, such as walk-in full-body chambers and frigid air therapies, can usually be found only in spas and specialized cryotherapy facilities. ere is a multitude of vessels for ice baths: some are portable, insulated, made for home use, or made of galvanized steel; some are shaped like barrels, tanks, and tubs. ey can be horizontal or vertical, electric, or free-standing. Options and price ranges are numerous. However, one of the main reasons for the popularity of ice baths is that they can be done in the privacy of your home, and you already have everything you need. e term ice bath is a bit of a misnomer. ere will be no bathing. Cold-water immersion is more accurate. If you’ve decided to take the plunge, take it slowly, be safe, be ready, and be brrrrrave.

ese are a few things you may want to consider before you dive in:

• Wear at least a pair of shorts and a T-shirt while in your ice bath. is is necessary to help protect your skin and keep your core warm. You might even choose to wear sweat clothes and socks until your tolerance increases.

• Do not have a hot shower directly after.

• W hile returning to your normal body temperature is important, it is best to let this happen naturally.

• Have towels immediately at hand to dry o when you exit your bath.

• Have warm clothes ready to slip into once you have dried your skin.

• Calming music or meditation may distract you from the cold and increase your enjoyment.

• You may want a thermometer to test water temperature and a timer to make sure you do not stay in too long.

• If this is your rst ice bath, you may want to have someone nearby to help if needed.

Proponents also claim that ice baths help forge a stronger connection with their bodies and health.

Taking an ice bath

• Fill a tub or barrel about halfway with water. Leave room for ice and the space your body will displace.

• e water temperature should generally be between 55 to 68°F (13 to 20°C). at can be achieved with one to three ve-pound bags of ice. Start slowly. row in a few handfuls of ice when you are rst starting out. Add more in your next ice bath as you acclimate to the low temperatures.

• Enter your bath slowly! First your feet, then legs, thighs, groin, waist, torso, and arms. Give your body time to adjust at each stage. Your goal is full-body immersion into the icy water to just below your chin.

• Your rst plunge should be brief or just a few minutes. Stay only as long as your mind and body can tolerate comfortably, albeit coldly. As your tolerance builds, so can the length of your plunge.

• Exit your bath slowly! Your body is readjusting as you leave the frigid temperature. Remove your wet clothes, grab your towels, and dry o . Give your body a gentle but invigorating rub to get blood circulating. en snuggle up. A cup of tea or other warm beverage will warm you up even quicker.

Will you do it?

When aches and pains hopscotch your body, or you want a boost to help beat the blues, an ice bath may be just what you need. But it’s important to remember that full-body immersion at low temperatures is a shock to the body and mind. Try it gradually. Maybe begin with seeing how cold a shower you can withstand, spraying your feet and moving closer until you are directly under the chilling spray. Try a bath with only cold water—hold the ice.

If you decide you are ready to go all in, literally and guratively, listen to your body. Never push yourself beyond your limit. Everyone is di erent, so enjoy the mind and body bene ts of an ice bath in the way that is safe and best for you. Consider it preparation for Polar Bear Plunge Day, held annually nationwide on the rst day of the new year. You may nd the experience invigorating and healing. 

Ice baths may not be safe for those with cardiovascular disease or high blood pressure.Cold water immersion slows blood ow in our od is may increase the risk of cardiac arrest or stroke. al wit our ealt care provider a out w et er an ice at is ri t for ou

Align Body & Mind 42

Allen Pools & Spas 43

Anichini 802 43

Annemarie Schmidt European Face and Body Studio Back cover

Baker Orthodontics 11

Brown Furniture 25

Claremont Financial Services 2

ClearChoiceMD Urgent Care 28

Colonial Pharmacy 42

Co-op Food Stores 7

Crown Point Cabinetry 29

Crown Point Select 9

Dartmouth Health 6

Delta Dental 5

Dolan Real Estate 53

Dr. Donna Reed Optometrist 18

Dr. Neely/Hanover Orthodontics 3

Dr. Randy Schaetzke 60

Dr. Sam’s Eye Care 1

Eyeglass Outlet 42

Flourish Beauty Lab 16

Gifford Health Care 12

ADVERTISERS INDEX

Hanover Road Dental Health 24

Hanover Terrace 65

Hill Opticians 43

Home Comfort Warehouse 59

Hubert’s Family Outfitters 43

Johnson Audiology 42

Junction Frame Shop 61

King Arthur Baking Company 37

Lake Sunapee Region VNA & Hospice 24

LaValley Building Supply 62

Lebanon Paint 12 & 38

Ledyard National Bank 67

Little Istanbul 65

Loewen Windows 13

Love’s Bedding & Furniture 62

Mascoma Dental Associates 18

Mertens House 22

Mountain Valley Plastic Surgery 4

Mt. Ascutney Hospital Inside back cover

N.T. Ferro Estate & Custom Jewelers 38

New England Beauty & Wellness 42

New London Hospital 15

New London Opticians 42

Precision Physical Therapy 39

Quail Hollow 34

Quechee Cuts 43

Richard Electric 34

River Road Veterinary Clinic 43

River Valley Club 43

Seniors Helping Seniors 28

Shaker Hill Granite 16

Springfield Hospital Inside front cover

Stateline Sports 42

Strong House Spa 42

Sugar River Bank 23

Sugar River Kitchens, Bath & Flooring 34

Sunapee Cove 17

Sunday Drive 61

Terrace Communities 33

The Cabinet en-Counter 42

The Gilded Edge Frame Shop & Gallery 43

Upper Valley Business Alliance 43

Upper Valley Pediatric Dentistry 59

Valley Regional Hospital 19

WISE 60

White River Family Eyecare 8

For more information about print and online advertising opportunities, contact Bob Frisch at (603) 867-9339 or email rcfrisch1@comcast.net.

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