L-W Senior Living 1-26-11

THE ART OF HEALTHY AGING

SPECIAL SECTION TO THE Logan Herald-Observer and W oodbine Twiner January 26, 2011

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January 26, 2011

THE ART OF HEALTHY AGING

Many components to good health for seniors

By Nicole Carritt Harrison County Public Health Administrator People in the United States are living longer than every before. Today’s medial advances are allowing many adults to maintain good health and longevity. There are many components to good health for seniors including physical health, mental health and emotional wellbeing.

If you have ever wondered what is considered a normal part of the aging process, below is a list of common, age-related changes and what you can do to promote good health at any age.

• Cardiovascular System Over time, your heart muscle becomes less efficient, it has to work harder to pump the same amount of blood through your body.

In addition, your blood vessels will lose some of their elasticity and hardened fatty deposits may form on the inner walls of your arteries.

These changes make your arteries stiffer, causing your heart to work even harder to pump blood through them.

This can lead to high blood pressure and other cardiovascular problems. To promote heart health, include physical activity in your daily routine. Try walking, swimming or any other activity. Eat a healthy diet, including plenty of fruits, vegetables and whole grains.

If you smoke, ask your doctor to help you quit or call the Quitline at 1-800-QUITNOW, a free telephone based cessation tool.

•Digestive System

Many older adults battle constipation as it becomes more common with age.

Many factors can contribute to constipation, including a low-fiber diet, not drinking enough fluids and lacking physical activity. Various medications, including diuretics and iron supplements may contribute to the problem. To prevent constipation drink plenty of water and other fluids and eat a healthy diet – including plenty of fruits, vegetables and whole grains. Include physical activity in your daily routine.

• Bladder and Urinary Tract A loss of bladder control is common with aging.

Health problems such as obesity, frequent constipation and chronic cough may contribute to incontinence – as can menopause for women or an enlarged prostate in men. You can help by urinating more often. If you are obese, strive to lose those extra pounds.

If you smoke, ask your doctor to help you quit or use the Quitline mentioned above. Pelvic muscle exercises (Kegal exercises) may help also. Simply tighten your pelvic muscles as though you are stopping your stream of urine. Aim for at least three sets of 10 each day. If these suggestions don’t help, ask your doctor about other treatment options.

•Bones, joints and muscles With age, bones tend to shrink in size and density – which weakens them and makes them more susceptible to fracture. You might even become less coordinated or have trouble balanc-

ing. To help maintain your bones, joints and muscles, include plenty of vitamin D in your diet. You can build bone density by doing weight-bearing activities such as walking. Consider strength training at least twice a week, too, to help reduce the risk of osteoporosis. Building muscle also protects your joints from injury and helps you maintain flexibility and balance.

• Eyes and Ears With age, the eyes are less able to produce tears. The retinas thin and the lenses gradually become less clear.

Focusing on objects that are close up may become more difficult. You may become more sensitive to glare and have trouble adapting to different levels of light. Your hearing may dim somewhat as well. You may have difficulty hearing high frequencies or following a conversation in a crowded room. You can help maintain your sight and hearing by scheduling regular hearing and vision exams – then ensuring you follow your doctor’s recommendations about glasses, contact lenses, hearing aids or other corrective devices. To prevent further damage, take precautions like wearing sunglasses when you are outdoors and using earplugs when around loud machinery or other loud noises.

•Memory Memory tends to be less efficient with age, as the number of cells in the brain decreases. It may take longer to learn new things or remember familiar words or names. To keep your

memory sharp, include physical activity in your daily routine and eat a healthy diet. It is also beneficial to stay mentally and socially active. If you are concerned about memory loss be sure to see your doctor.

• Weight As you get older, it is more difficult to maintain a healthy weight, or if you are overweight, to lose weight.

Muscle mass tends to decrease with age which leads to an increase in fat and your body doesn’t burn as many calories. You may need to reduce the number of calories in your diet or increase your physical activity just to maintain your current weight. There are things you can do. To prevent unwanted weight gain, include physical activity in your daily routine and eat a healthy diet including plenty of fresh fruits and vegetables and whole grains. Also, be aware of portion sizes.

You may not need to eat as much as you used to.

As you can see, many things can happen to your body as you age but remember it is never too late to adopt a healthy lifestyle.

You certainly can’t stop the aging process, but you can minimize the impact on making healthy lifestyle choices. Make your diet healthier by incorporating more fruits, vegetables and whole grains, and include physical activity in your routine every day. Keep appointments with your doctor and get your regular checkups and, finally, if you smoke, talk to your doctor about ways to quit.

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THE ART OF HEALTHY AGING

Stay alert, in some cases Risk of glacoma there is no warning pain rises with age of a pending heart attack The image many people get when they think of heart conditions is a grown man clutching his chest. But not all heart conditions are as obvious or pronounced as heart attacks.

Ischemia is a term used to describe the restriction of oxygen-rich blood to an area of the body. Cardiac ischemia occurs when the blood cannot reach the heart.

Generally cardiac ischemia causes pain in the chest, known as angina.

However, in some cases there is no warning pain and the condition is called silent ischemia.

Facts & Figures on Silent Ischemia Silent ischemia affects roughly 3 to 4 million Americans every year.

Individuals who have had a previous heart attack are at higher risk for silent ischemia than others. But there are many other risk factors: • Diabetes • Coronary artery disease • Hypertension • Coronary artery anomalies • Smoking • Obesity • Alcohol and drug abuse • Cardiomyopathy If ischemia lasts too long, or is especially severe, it may cause a heart attack. It can also affect the natural rhythm of the heart and its pumping ability, which can cause faint-

ing and even sudden cardiac arrest.

Symptoms and Diagnosis of Silent Ischemia Silent ischemia has no symptoms. However, if a person has had previous episodes of chest pain, there’s a likelihood he or she could also be experiencing silent ischemia and not know it.

Doctors may use an exercise stress test to determine silent ischemia. Also, a special monitor called a Holter monitor will record the heart rate and rhythm over the course of a day and determine if ischemia occurred.

Treatment The main ways to treat silent ischemia is to reduce certain behaviors that increase risk. This includes quitting smoking, avoiding alcohol and maintaining a healthy weight and diet.

For those who are diagnosed with silent ischemia, there are some treatment options available. Most of

these involve improving blood flow to the heart, which often requires prescription medications.

Oxygen also may be given to increase the oxygen content of the blood that is reaching the heart. Other people may take medicines that relax blood vessels, enabling more blood to flow. In most cases this is all that is needed to fix the situation. For those not responding to treatment, they may need a percutaneous coronary intervention, such as balloon angioplasty, coronary artery bypass surgery or a similar procedure.

As people age, many expect their health to begin to deteriorate at least a little bit. While science has made many advancements and people are now living longer and healthier lives, there are still some signs people recognize as signs of aging.

And these signs can begin as early as a person’s 20s, growing more noticeable as time goes on.

One side effect many inappropriately associate strictly with aging is glaucoma.

Though commonly considered a disease of the elderly, glaucoma is not strictly limited to baby boomers and seniors citizens.

While the Glaucoma Research Foundation notes the elderly are at a higher risk for glaucoma, they are also quick to point out that 1 out of every 10,000 babies born in the United States is born with glaucoma, illustrating the broad expanse of this potentially harmful disease.

With that in mind, consider the following quick facts

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about glaucoma: •Roughly half of the 4 million Americans who have glaucoma are unaware they have it.

•Glaucoma is a leading cause of blindness. It’s important to get routine eye examinations, as even those who do and receive adequate treatment for glaucoma will not necessarily avoid blindness. In fact, roughly 10 percent of people with glaucoma who receive proper treatment still experience loss of vision. For those who never get treatment, the likelihood of blindness is even greater.

•There are not necessarily symptoms of glaucoma. The importance of eye examinations is further emphasized by the real likelihood there

will be no discernible symptoms of glaucoma, as doctors often diagnose the disease before patients know they even have a vision problem. When vision loss begins, it does so with diminished peripheral vision. Many people subconsciously compensate by turning their head to the side.

•According to the Glaucoma Research Foundation, AfricanAmericans are particularly susceptible to glaucoma at a young age.

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January 26, 2011

THE ART OF HEALTHY AGING

How to manage medications safely Statistics indicate the average senior takes four to five prescription medications daily and potentially two over-the-counter products as well.

Individuals could be consuming 10 to 15 pills in one day. Research also indicates a senior will use roughly 25 different prescription medications during the course of a year.

Managing this many medications can be tricky.

Seniors rely on a myriad of medications for various health conditions.

Oftentimes these meds are prescribed by different specialists with little to no coordination between them. Doctors often rely on patient information regarding prescription usage to complete medical history forms and determine whether another medication is safe to take.

It is easy for the elderly to forget about a medication he or she is taking or mix it up with another when the person is managing so many pills. Drug interactions can be dangerous and potentially fatal. Therefore it is essential to manage meds as carefully as possible.

1. The first step to take is to make a list of all medications you are currently taking. If you use one pharmacy (highly adviseable for recordkeeping and notification of drug interactions), you can ask the pharmacy to print a list of the pills you take. It will have the actual names and show your prescription history. Make copies of this list. Store

one at home in a file cabinet and keep others in your wallet or purse to bring with you to doctors’ appointments.

When asked about prescriptions, you’ll have your list ready and waiting.

2. Make sure you fully understand dosage and duration of medications when your doctor prescribes something.

Doctors stereotypically have poor handwriting on prescriptions. Therefore, do not hesitate to ask the instructions be repeated.

Verify the instructions with the pharmacist when picking up the medication.

3. Store all medication in the original containers so you have the proper dosage and expiration dates. This will make renewals and dosage checks easier.

4. If you take multiple pills each day, it can be handy to use a pill organizer separated into days of the week and times of the day. At the beginning of each week, use your pill bottles to measure out what pills you need to take at each time. If you feel confused about this process, ask a family member, friend or even the pharmacy to help.

5. Read the safety information provided with prescription medications. It will tell you what you can and can’t do while taking a medication, as well as potential side effects. If you have any concerns about the information, speak with the pharmacist or call your doctor. You’re

always better safe than sorry.

6. Store prescriptions where they are accessible by you but not by other members of the family. If you are sharing a home with a spouse or someone else who takes multiple medications, keep your pills separate from the others. You may want to color-code bottles or organizers so you can easily see what pills are yours or your spouse’s.

7. Avoid taking medication in the dark or while tired. You may take the wrong pill and risk overdose.

8. Keep medications away from young children, especially visiting grandchildren.

9. Routinely check expiration dates on bottles. Discard expired medication promptly.

10. If your doctor tells you to stop taking a medication, dispose of it promptly.

11. Always take the prescription as prescribed by a doctor. Don’t play with dosage or skip pills because you feel like it.

Also, don’t abruptly stop taking a medication.

Some prescriptions require you to gradually wean off.

12. If a medication’s side effects are making you ill or you do not feel right or improved while taking a medication, consult with your doctor. You know your body best.

13. Alcohol interacts with many different prescriptions. Be careful of mixing alcohol and drugs.

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January 26, 2011

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THE ART OF HEALTHY AGING

Oral health maintenance important for patients living with Osteoporosis It has long been known that oral health and other ailments may go hand-inhand. That is why routine oral health screenings are so important. Take for example, osteoporosis.

Physicians and dentists should collaborate to improve early detection and treatment of patients who have or may develop osteoporosis, said researchers in the cover story of the May 2008 issue of The Journal of the American Dental Doctors and dentists should work together to identify and Association. treat osteoporosis.

The authors of the article, “Osteoporosis and Its Implications for Dental weight-bearing exercise, of all dental patients, parPatients,” reviewed the discontinuation of tobacco ticularly patients who are medical and dental litera- and alcohol intake and use taking oral bisphosphoture to examine osteoporo- of medications — includ- nates, should discuss sis’ effect on public health ing selective estrogen patient care decisions with in the United States. They receptor modulators, calci- the patient’s physician, the also assessed the implica- tonin, anabolic agents and authors concluded.

Regardless of your age, tions of providing dental bisphosphonates — that care to people who have or have been associated with it’s important to keep your development of mouth clean, healthy and are at risk of developing the feeling good, and it’s osteonecrosis of the jaw. osteoporosis.

The authors determined important to know the According to the authors, the literature indi- oral health maintenance is state of your periodontal cated osteoporosis and important in patients with health.

•At least half of people related fractures are more osteoporosis, and changes common than coronary to bisphosphonate therapy over age 55 have gum disdisease, stroke and breast or other medical treatment ease. cancer. Fractures resulting should be made only after •Almost one in four from osteoporosis can consultation with the people age 65 and older affect a patient’s quality of patient’s physician. have lost all of their teeth.

“Dentists need to underlife, as well as result in •Receding gum tissue functional impairment and stand osteoporosis, its affects the majority of increased health care cost treatments and its complications to provide ade- older people. and mortality.

•Gum disease and tooth Their literature search quate care,” wrote the decay are the leading causalso revealed medical authors. es of tooth loss in older All health care profesmanagement of osteoporoadults. sionals involved in the care sis includes diet control,

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January 26, 2011

THE ART OF HEALTHY AGING

“We’re Here For You!”

Take control of your joint health

• Cable TV • Planned Fun Activities • Transportation for Doctor and hospi tal, appointments • Beauty Salon • Church Service

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With the population of Baby Boomers — people born between 1946 and 1964 — at over 77 million, obesity at an all-time high and initial signs of osteoarthritis often symptom free, the vast majority of the population is still relatively unaware of their current state and the importance of joint health.

According to a recent study, approximately onethird of Americans 35 and older said their joints prevented them from doing their favorite sport or activity and more than 50 percent of them just accepted that as part of the aging process. This leaves a lot of people asking questions like, “What can I do?”

The Joint Juice joint health assessment (www.jointjuice.com/jointhealth.jsp) is one of the first interactive Web based tools that allows individu-

als to easily evaluate their joint health and take proactive steps to improve it. Individuals are now able to log onto jointjuice.com for an illustrative assessment that determines the condition of their joints based on a series of 15 questions regarding Body Mass Index, diet, exercise, lifestyle and joint health history.

Renowned orthopaedic surgeon and founder of Joint Juice, Inc., a leading joint health nutrition company, Kevin R. Stone, M.D., created the joint health assessment as a means to educate individuals about key factors that impact joint health and to provide expert insight that can empower individuals to improve their joints — such as weight loss, regular exercise or taking crucial vitamins and minerals, including glucosamine and

chrondroitin.

The Joint Juice joint health assessment not only features joint health tips from Dr. Stone but also includes fitness tips from celebrity ultramarathoner and long-time user of Joint Juice products Dean Karnazes. With these simple tips, people can take control of joint health and continue doing the activities they love to do throughout their life.

When suffering from joint health-related issues, it’s imperative to see a physician for a routine check-up at least once a year. Request an examination of your joints — from head to toe — and ask for tips on protecting your joints from daily stress.

To learn more about joint health or to take the Joint Juice joint health assessment, visit jointjuice.com.

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January 26, 2011

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THE ART OF HEALTHY AGING

“Welcome to Medicare” physical exams now available to new enrollees Iowa Department of Aging Director Donna Harvey reminds Iowans that if they are new to Medicare, they should take charge of their health by getting the “Welcome to Medicare” physical exam now available.

New this year, Medicare will cover a one-time “Welcome to Medicare” physical exam for free for those new to Medicare.

“This is wonderful news to those covered by Medicare for the first time. This comprehensive exam can help spot small problems before they become big problems, and can help Medicare recipients take charge of their healthcare by going in

for a complete exam and knowing where they may need to improve their health and well being,” Harvey said.

The “Welcome to Medicare” physical exam includes the following: •A review of medical and social history including risk factors the recipient can change •A physical exam that includes measuring height, weight, blood pressure, visual acuity screen and body mass index •Education, counseling and referrals based on the results of your physical exam •A brief written plan, such as a checklist, for getting appro-

priate screening and/or other Medicare Part B preventive services •A review of your potential risk factors for depression • End of life planning if wanted “Thanks to the new healthcare law, Medicare also covers a yearly wellness exam (once you’ve had Part B for longer than 12 months and if it has been 12 months from your ‘Welcome to Medicare’ physical examination),” Harvey said.

Going for a yearly exam will help Medicare recipients develop or update a prevention plan to improve their health and well being, Harvey said.

HARRISON COUNTY P U B L I C

H O M E

HEALTH Back row l-r:Gay Melby, Julie Florian, Paula Greene, Teresa McCandless, Denise Dobbs, BJ Abrams. Front row l-r: Tabitha Melby, Kandice Wallis, Kristi Rife, Diane Meeker, Nicole Carritt. Not pictured: Dawn Brewer, Sherri Webb, Donas Charbonneau

Harrison County Home and Public Health 116 North 2nd Avenue, Courthouse Annex - Logan, IA (712) 644-2220 (office)

Administrator: Nicole Carritt Hours: 8:00 - 4:30 p.m. M-F

Offering Skilled Nursing Services in the Home, instruction and evaluation of medication or treatment, Health Promotion Services including blood pressure screenings and flu shots, family planning and Well Woman Clinics, maternal-child health, immunizations, lead level screening, tobacco prevention, Learning for Life parent education and Public Health Emergency Preparedness.

Each individual’s plan may include recommendations for physical activity, smoking cessation, nutrition counseling and referral to programs such as the chronic disease self-management program.

Medicare recipients will pay nothing for the exam as long as their doctor accepts the Medicare assignment.

To find out more about this new Medicare provision, contact Senior Health Insurance Information Program toll-free at 1-800-351-4664.

For more information on the Iowa Department of Aging visit: http://www.aging.iowa.gov or call 1-800-532-3213.

Harrison County Homemaker Agency 111 North 2nd Avenue, Courthouse - Logan, IA (712) 644-3437 (800) 300-4422

Program Director: Kathy Baer Hours: 8:00 - 4:30 p.m. M-F

Offering quality care in the home, personal cares, bathing skin care, light housekeeping, meal preparation and transportation for medical appointments and essential errands.

Our Agency offers In-Home Health, Respite, Elderly, Ill and Handicapped and the Physical Disabilities Waivers.

From left: Sandy Dickman, Case management C.N.A.; Kathy Baer, Program Director, Reanna Gochenour, C.N.A; Sue Corrin, C.N.A.; Rhonda Sears, C.N.A.; Linda Steuve C.N.A. Not pictured: Patty Booher, Nicole Briggs, Shirley Sigler, Carrie Montanez Elaine Jenson, office manager Harrison County Homemaker Agency

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January 26, 2011

THE ART OF HEALTHY AGING

Winter safety concerns for seniors body when leaving the house and immediately get indoors if your skin starts to redden, turn dark or even ache.

• Hire a professional to look after your property: Each winter, seniors put themselves at great risk of injury when they attempt to shovel their own driveways and walkways.

Because the strength of our bones begins to deteriorate as we age, a fall for a typical senior citizen will result in far more damage than it would for a younger person or child. Rather than risk personal injury, hire a professional to clean up your driveway and walkways should Seniors can still enjoy all the winter season has to offer, but should it snow. Oftentimes, landscapers provide this service during take some precautionary measures to prevent accident or injury. the winter months when there’s no grass to cut.

• Modify help you maintain balance ing a few slippery puddles in any items should you be forced to walk on the process. This will leave you susceptible to falls and increase needed for get- patches of ice or snow.

• Remove your shoes when your risk of injury. ting around: If • Exercise whenever possiyou need to entering the home: If possible, walk with a keep a bench or chair inside the ble: Regular exercise enables cane, modify doorway you most use when muscles to stay strong while the cane before entering your home. This will maintaining coordination and the winter provide a place for you to sit balance. Each of these things weather hits. A down and remove your shoes will reduce the risk of injury metal grip on when entering the home. during the winter months, not Gifts of Faith • Carlton Cards the bottom of Frequently, after a snowstorm, to mention benefit your overall Wedding Gifts • Film & Dry Cleaning Drop Off the cane will snow or ice will attach to shoes, health in the meantime.

• Embrace what you cannot increase stabil- only to melt once a person Baby Gifts • Blood Pressure Checks ity. In addition, enters the warmer air of the change: If you’re not a fan of if the hand house. If you keep your shoes winter, try to view it in a new Everyday Gifts • Magazines grip is worn, on when coming in from the light. Try taking up a winterreplace it with cold, this ice or snow will melt time activity such as skiing to Linda Grimm, R.P. a fresh grip to throughout your home, creat- enjoy the season.

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Whether you’re a fan of winter or more of a hot fun in the summer sun type, once the cold weather hits you’re often at the mercy of the elements. Slick roadways, driveways full of snow and wind can be dangerous for any of us, but even more so for seniors.

Older adults who don’t travel to warmer climates once the temperature drops, can find winter a formidable foe. Seniors on the cusp of another harsh winter should consider the following safety tips to make it through the season in one piece.

•Understand hypothermia and frostbite: Hypothermia is a condition in which a person’s body temperature is abnormally low, typically at a dangerous

level. Symptoms of hypothermia might be misconstrued as normal side effects of a cold winter. However, hypothermia can be fatal. Symptoms of hypothermia include: • Excessive shivering • Loss of energy • Feelings of confusion and sleepiness • Cold skin that is ashy or pale • Slowed breathing • Reduced heart rate Frostbite is somewhat easier to detect, but can lead to loss of limbs in some cases. Frostbite is characterized by skin damage that can go all the way to the bone, typically affecting the nose, ears, cheeks, fingers or toes. To protect against frostbite, cover up all parts of the

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January 26, 2011

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THE ART OF HEALTHY AGING

Don’t succumb to stress after retirement Stress can affect everyone, even the nation’s retirees Perhaps no medical issue flies under the radar more than stress. A recent survey by the American Psychological Association found one-third of Americans are living with extreme stress, while close to half of all survey respondents felt their stress levels are on the rise.

While stress is a problem many feel stems from work, stress is not solely a byproduct of work, and those without work-related stress can still be overwhelmed by feelings of stress. Simply put, stress can affect everyone, even the nation’s retirees. While retirement is often seen as a chance to relax and enjoy the fruits of a life’s worth of labors, retirement can also be a stressful time for many people. Getting by on less income can be stressful, as can health issues that

might arise as we age. In fact, a person’s ability to relax after a stressful event actually becomes more difficult the older we get.

Such a reality only underlines the importance of stress prevention for retirees, who can decrease their risk of stress or stressrelated illness with some common preventive measures.

•Diet and exercise.

While seniors might not be able to do all that they used to when it comes to exercise and athletics, daily exercise combined with a healthy diet can go a long way to preventing stress.

When exercising, be careful not to over-exert yourself but be sure to include exercise as part of your daily routine. Exercise can include a daily walk out in the fresh air, or a trip to the gym for some light

weightlifting and cardiovascular work. Seniors should always consult a physician before beginning an exercise regimen.

With respect to diet, avoid sugar, fried foods and overconsumption of alcohol, as each of these things can aggravate an existing condition, increasing the health-related stress many seniors feel as their immune system weakens and they become more susceptible to disease or additional ailments.

• Be sure to socialize.

Stress doesn’t just come from work or a physical ailment, it can also be the result of a mental ailment, such as depression resulting from loneliness. Just like everyone else, seniors need to share their problems and concerns as well as their good times with others. Just because you’re

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retired from work does not mean you’re retired from life. Stay actively involved in your community, and be sure to maintain regular contact with friends and family members. Socialization comes in many different forms, and seniors should take advantage of community-

based programs to connect with other seniors or even share their experience with younger generations whenever possible.

• Develop a daily routine. Part of the joy of retirement is having the freedom to do whatever you want, whenever you want to do it. However,

many retirees find that a daily routine helps them instill a sense of order in their lives and avoid stress. The daily routine can include a morning round of golf, a weekly lunch or dinner with the kids or anything else that promotes a sense of purpose.

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January 26, 2011

THE ART OF HEALTHY AGING

Investment and retirement glossary Financial jargon can make the process of getting one’s finances in order and making smart economic decisions a bit of a challenge. To the average person, figuring out terminology can be a stumbling block and a hassle some want to avoid.

However, it’s important to know some of the lingo associated with financial planning to ensure money is being saved and spent in a responsible way.

•401(k): In the United States, a retirement plan where money is diverted into an account and then invested. Current income tax is deferred until the money is withdrawn upon maturity.

•Amortization schedule: A comprehensive schedule of payments determining the breakdown of the mortgage amount, interest, principle received and balance due through each period of the loan until the loan balance reaches zero.

•Annuity: A stream of fixed payments that is generally paid as part of a life insurance policy or retirement fund.

•Appraisal: An estimated value of property used most often in real estate transactions.

•Bankruptcy: A legally declared inability of an individual or organization to pay their credi-

tors.

•Dividend: A portion of a company’s profit paid to common and preferred shareholders. The dividend is paid in a fixed amount for each share of stock held, whether in cash or more stock.

•Hedge fund: An aggressive investment fund generally open to a limited number of investors.

•Interest: Fees paid on borrowed assets.

•IRA: Individual retirement accounts were initially set up in 1974 to provide a retirement option for individuals who were not covered by an employer-sponsored plan. Eventually it was opened up so anyone under the age of 70 could donate up to a certain amount of income a year.

•Liquidity: The ability to turn assets into cash without losing value.

•Longevity risk: The risk a pension fund or life insurance company takes on when offering its plans, due to the

increasing life expectancy rate.

•Pension: A deferred compensation scenario by where an employer pays an employee a portion of income based upon length of service and employee age. Some pensions can be contributed to by the employee himself, with the employer matching the contribution.

•Portfolio: Collection of stocks, bonds and money market instruments owned by an individual or company.

•Prime Rate: A term applied in many countries to a reference interest rate used by banks.

•Principal: The original amount of debt on which interest is calculated.

•Rollover: This term is used for moving a retirement plan into a different one, generally when leaving a job. Usually there is a set time period in which the rollover must occur so that a penalty isn’t issued.

Tips for seniors on fixed incomes

Few issues have garnered more headlines in recent months than the drastic events that are plaguing the nation’s financial institutions. For seniors who might have lost some or all of their retirement nest eggs, the unfortunate financial developments since late 2008 have only highlighted the importance of surviving on a fixed income.

Those who may or may not have lost some retirement savings in the faltering economy should consider the following tips for living on a fixed income.

• Join price clubs at grocery stores and pharmacies. By signing up for price clubs at neighborhood grocery stores and pharmacies, you’re often making yourself eligible for sale prices on items without having to scour the Sunday newspaper

circulars and clip coupons.

• Buy select items in bulk. Buying nonperishable items in bulk can also be a great way to save money. Many neighborhood grocery stores now sell certain items, such as toiletries and paper towels in bulk, and some even have aisles devoted entirely to bulk items. If the neighborhood store does not, call around to the bulk stores that require memberships and inquire as to the membership fees associated with each. If the differences are negligible, choose the store that’s closest to home to save money on gas and make trips more convenient.

•Don’t be skittish about senior discounts.

While some seniors might scoff at taking advantage of senior discounts, such discounts are a great way

to save money and making the most of them is nothing to be ashamed of.

• Cook at home rather than eat out. Seniors don’t have to try new restaurants in order to taste new cuisine. Visit the local library and check out some cookbooks to use in the comfort of your own kitchen. Limit trips to restaurants to special occasions.

• Invite the children to your house. Seniors often can’t visit their children and grandchildren enough. Unfortunately, if the children live far away, the cost of these visits can really add up. For seniors who live in warmer climates, invite the children and grandchildren to visit during the winter, offering a welcome respite from the cold winter weather and a great chance to reconnect with family.

January 26, 2011

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THE ART OF HEALTHY AGING

Eating healthier as you age Though even the President of the United States’ wife is publicly taking America’s obesity epidemic to task, more and more people in America and across the globe are trying to tackle their weight problems and eat healthier. Because kids are naturally more physically active than their adult counterparts, it can be easier for the younger crowd to get healthier.

For seniors who no longer have rapid metabolisms, losing weight or keeping pounds off is far more difficult. Because even the most active senior is limited in what he or she can handle with respect to physical activity, a greater emphasis must be placed on eating healthy the older a person gets. Fortunately, there are many ways for seniors to eat healthier without making drastic changes to their lifestyles.

• Don’t Forget Fluids Be it seniors, young adults or even kids, water is an essential part of a healthy diet. For years, the medical profession has said eight cups per day is what the average adult needs to keep his or her body working properly. Eight cups per day should help avoid dehydration, the side effects of which include dry skin, elevated heart rate, lack of energy, and weakness.

Caffeine can make the body lose water, so seniors who still enjoy caffeinated coffee or the occasional soda should be aware it might be costing them in other areas.

• Change Your Shopping Habits How a person shops for food can have a big impact on how healthy that person eats. For instance, don’t shop when you are hungry. Doing so often leads to buying more food than you need and even buying certain foods you otherwise would not eat.

Seniors typically must live on a budget. While this can make it difficult to eat healthy, it’s not impossible. Comparison shopping is one way to save money and eat healthy at the same time. Check labels for generic store brands to see if there’s any difference in nutritional value. Oftentimes there is no difference, and the generic brands are significantly cheaper.

When buying fruit, buy fruit at various stages of ripeness. That way, you can eat one ripe piece of fruit today and one will be ripe tomorrow.

• Don’t Forget Dairy While many seniors struggle to digest dairy as they get older, there are ways to still get the health benefits of dairy, including stronger bones, and not struggle with digestion. When eating dairy, eat smaller amounts more times per day. Also, eat dairy products with a meal and not alone. This can help ease digestion. For cheese afficionados, eat aged cheeses like Swiss or cheddar instead of mild cheeses, which are more difficult to digest.

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January 26, 2011

STAYING HEALTHY AS WE AGE

Alegent Health Is Proud of Our Volunteers! aLEGENT fULL PAGE Bernice Driver

Barb Guinan

Betty Pike

Cathy Bock

Charlie Wolford

Jerome Mackey

Connie McWilliams

Marilyn Neely

Norma Kross

Pat Provine

Sandra Marquartt

Barb Kolb

Betty Marquartt

Al Bock

Bonnie Spark

Eugenia Greer

Marilyn Tamisea

Ruth Heim

Norma Kierscht

Pat Hoffman

Janet Kirkpatrick

Ruth Busing

Sherry Kleveter

Rita Smith

Alegent Health Community Memorial Hospital 631 North 8th Street 712-642-2784 Whatever your background or your experience you can become a volunteer at Alegent Health Community Memorial Hospital.

Call the Volunteer Office at 712-642-9213.

Judy Ruffcorn