APRIL 2015
It’s Never Too Late
How to rebound from a late start to saving for retirement
Ticker Talk
Keep your heart running strong well into your golden years
Revisiting Your Regimen Trendy exercises to rev up your workouts
50+ Healthy Living
Saturday, April 4, 2015
INSIDE:
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Vision changes as you age Yearly eye exams can reveal more than just vision trouble Snack foods that promote better sleep How to avoid growing bored in retirement Pointers for adults returning to school Dating after 50 Rebounding from a late start to retirement savings Trendy exercises to rev up workouts Home remedies for joint pain can provide relief Steps involved with estate planning Keep your heart running strong into your golden years Cholesterol and its relation to heart disease Did you know? The best countries for retirees Aging and driving Senior living options abound Caring for an elderly relative at home Easy ways to get more youthful-looking skin
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Did You Know?
B
aby Boomers make up the largest generation of Americans born in United States history. Boomers include anyone born between the years 1946 and 1964, as the number of births began to rise as World War II veterans returned home from battle. The greatest number of Baby Boomers were born in 1957, when numbers peaked at 4,300,000. That equates to roughly 8 children born per minute throughout the year. By 2019, the last of the Baby Boomers, or those born in 1964, will be eligible for many senior benefits offered to people age 55 and up. Ten years later, most will be eligible for retirement.
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Saturday, April 4, 2015
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Yearly eye exams can reveal more than just vision trouble
Not all vision problems are directly correlated to aging. Adults should speak with their eye doctors about any problems they may be having.
Vision changes as you age A s a person gets older certain bodily changes are to be expected. For example, muscle tone may diminish and bones can become more fragile as we age. Exercise and healthy eating may be able to stave off some of the effects of aging, but avoiding vision problems may require some additional effort. Vision naturally diminishes as we age, but not all vision changes are related to aging. Many natural changes are not severe and may only require a minor adjustment in prescription glasses or contact lenses. Improved lighting or bigger print may help remedy other issues, including blurry text. However, certain conditions that people blame on getting older really may be hereditary or a byproduct of an illness. Thereʼs a difference between changes that are the result of aging and those that are not. Recognizing the differences can help individuals get the treatment necessary to prevent permanent eye damage.
distinguish between certain hues.
Conditions not directly tied to aging
Certain eye disorders may become more prevalent as a person gets older, but that does not mean they are a byproduct of aging. Macular degeneration, which causes spotty loss of detail or sudden and severe loss of central vision, may occur. This condition is a result of damage to the macula, the central part of the retina responsible for detail, color and daylight vision.
Risk factors for macular degeneration include high cholesterol, diabetes, smoking, and untreated high blood pressure. Poor circulation to the retina is the most common cause of macular degeneration. Glaucoma is another condition linked to aging. Glaucoma is caused by damage to the optic nerve by fluid pressure inside the eye. Patients with glaucoma typically do not exhibit early symptoms. Glaucoma is only detectable through routine vision examinations.
Age-related changes
According to the Mayo Clinic, about half of all 65-year-old Americans have some degree of cataract formation in their eyes. People who have cataracts may think theyʼre an unavoidable part of getting older. While aging may increase the risk of getting cataracts, according to Lighthouse International its true cause is unknown. Other Other normal signs of aging include problems with glare from risks include long-term exposure to the sunʼs rays, high cholesterol, diabetes, smoking, and eye injury. headlights or the sun. Lens changes in the eye can cause light to be scattered rather than focused on the retina. This Illnesses like diabetes can affect eyesight in many different leads to more glare. In dim conditions, a person may find he ways. Proper treatment for diabetes and management of or she needs more light to see well. Thatʼs because muscles the condition can prevent a number of eye disorders. that control pupil size and reaction to light lose some Adults should not assume all vision changes are a direct strength. result of getting older. Annual vision examinations by Difficulty seeing clearly for reading and close work is one of the most common age-related vision issues. This condition can begin as early as age 40 and worsen as a person gets older. Variation in the eyesʼ ability to focus properly is called presbyopia, and it will worsen over time.
Changes in color perception also may begin. The normally clear lens of the eye can discolor, making it difficult to
qualified eye doctors can pinpoint the cause of problems and find treatment options that are successful.
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ore evidence points to the importance of routine eye exams, not only to pinpoint potential conditions of the eye, but also to serve as windows to diseases that affect the entire body. Now more than ever it is essential to make and keep annual eye exams, as they can help to reveal the first signs of serious ailments. Doctors from around the world say dozens of diseases — from certain cancers to arthritis to high blood pressure — can show symptoms in the eye. Under the watchful and knowing gaze of an eyecare professional, individuals can get early diagnosis and begin treatment promptly. According to Dr. Roy Chuck, chair of the Department of Ophthalmology and Visual Sciences at Albert Einstein College of Medicine and Montefiore Medical Center, there are many systemic diseases that can be seen in the eye. In addition to the conditions mentioned, jaundice can indicate liver disease while retinal detachment and bleeding in new blood vessels may indicate hypertension. By looking at the color of the cornea, some doctors can tell if a patient has elevated levels of cholesterol. Many people have had their eye doctors be the first healthcare professional to detect the presence of their diabetes. If an ophthalmologist suspects an underlying medical condition, he or she will likely refer men and women to their primary care doctors for a more thorough examination. Going to the eye doctor can do more than ensure your vision is sharp. Itʼs a life-saving decision for many people who have major health conditions diagnosed through the eyes.
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Saturday, April 4, 2015
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Snack foods that promote better sleep
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ccording to the National Sleep Foundation, changes in sleep patterns are a part of the aging process. Many people experience difficulty falling asleep and then staying asleep as they age, and that difficulty can make men and women over 50 feel more tired during the day. But even though difficulty sleeping may be a part of aging, that does not mean men and women over 50 cannot take steps to improve their sleeping patterns. For example, certain snack foods may help to improve quality of sleep, especially when these foods replace less healthy snacking options. While men and women over 50 should always consult with their physicians before making any changes to their diets, the AARP notes that the following are a
handful of snack foods that promote better sleep. • Almonds: Magnesium is a mineral with muscle-relaxing properties, and almonds contain enough magnesium to help men and women get a better nightʼs sleep. A small amount of almonds before bed might be enough to make falling and staying asleep easier. • Bananas: Much like almonds, bananas provide a substantial amount of magnesium. Bananas also contain the amino acid tryptophan, which many people associate with Thanksgiving turkey. While tryptophan might be most often associated with the sleepiness people feel after eating a holiday meal, it also has been linked to better sleep quality, so a banana shortly before bed might be just what you need to
fall and stay asleep. • Cheese and crackers: One more traditional snack may just help you get a better nightʼs sleep. Cheese and crackers contain tryptophan and carbohydrates, which can induce a better nightʼs sleep and help you fall asleep sooner.
regulating their sleep patterns, while vitamin B6 helps the body regulate its clock. • Peanut butter: Peanut butter is another snacking item loaded with tryptophan. Spread some peanut butter on a carbohydrate, whether itʼs a slice of toast or some crackers, before going to bed, and you may enjoy a better, longer sleep.
• Cherries: Cherries contain the sleep hormone melatonin, and the AARP notes that recent studies indicated that participants who drank tart cherry juice on a daily basis fell asleep more quickly and slept longer and better than participants who did not.
• Walnuts: Like cherries, walnuts contain melatonin, which can contribute to a longer, more restful nightʼs sleep. Walnuts also can help regulate stress, which is a leading cause of sleeping difficulty.
• Hummus: The primary ingredient in hummus is chickpeas, which are loaded with tryptophan, folate and vitamin B6. Folate has proven especially beneficial to older men and women who need help
Many men and women experience difficulty sleeping as they age. But the right foods may just help combat such problems and help men and women get a more adequate nightʼs sleep.
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Northern Virginia Daily
How to avoid growing bored in retirement F novel, learning to cook like a gourmet chef or whatever else you might have always wanted to do, retirement is a great time to do it.
rom the moment young men and women first walk into the office for their first day as a working professional until the day they officially retire, the notion of planning for retirement is never far from their minds. But when the day to hang up the briefcase and donate all those business suits arrives, some retirees wonder what to do next. Some retirees know exactly how they will spend their days when they no longer have to work, while others who decide to play it by ear may find themselves battling boredom.
For those among the latter group, itʼs important to understand that many retirees find themselves bored once they no longer have to focus on a career. Jobs keep men and women busy and provide a sense of purpose in their lives, so itʼs understandable that retirees feel bored once those jobs are no longer a part of their lives. But just because you no longer have an office to go to every day does not mean life cannot be as fulfilling or even more fulfilling than it was when you were still working. You just need to find something to avoid succumbing to retirement boredom. • Work part-time. Though it might seem odd to start working right after you retire, a part-time job can provide the type of structure you have grown accustomed to without all of the responsibility that comes with a full-time career. Part-time jobs can range from consultancy work
• Get in shape. If retirement boredom has started to negatively affect your mood, one great way to conquer your boredom and improve your mood at the same time is to start exercising. Exercise is a natural mood enhancer. When the body exercises, it releases chemicals knowns as endorphins, which trigger positive feelings in the body. In addition, regular exercise has been shown to reduce stress, boost self-esteem and improve sleep. Working out at a gym also is a great way to meet fellow retirees in your community, and the energy you have after exercising may give you the boost you need to pursue other hobbies.
that makes use of your professional experience to something entirely different like landscape maintenance at a nearby golf course that gets you out of the house and enjoying the warmer seasons. Whichever you choose, make sure itʼs something you find fun and interesting. • Embrace a new hobby. Working professionals often say they wish they had time to pursue a hobby. Now that you are retired, you have all the time in the world to do just that. Whether itʼs perfecting your golf game, writing that
• Volunteer. If a part-time job is not up your alley, then consider volunteering in your community. Volunteers are always in demand, and volunteering with a local charity can provide a sense of purpose and provide opportunities to meet like-minded fellow retirees, all while helping to quell your boredom. Retirees who love to travel can combine their passion for volunteering with their love of travel by signing up to work with an international relief organization that travels abroad to help the less fortunate. Upon retiring, many retirees initially find themselves coping with boredom. But there are many ways to avoid the restlessness of retirement.
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50+ Healthy Living
Saturday, April 4, 2015
Have you had your Medicare benefits reviewed in the last year?
Pointers for adults returning to school
Information from the United States Department of Educationʼs National Center for Education Statistics finds the demand for continuing education is still growing. For those aged 35 and older, the center says adult enrollment should grow by at least another 7 percent through 2016.
Get the answers you need.
school, then narrow down your prospects. • Schedule a campus visit. Tour the campus to get a feel for the school environment. Visit with someone in student services or attend an event for adult learners so you will know what the admissions process entails. • Get financial assistance. Scholarships, grants and other financial aid are not just for young students. You may be eligible for financial help. Speak with a financial aid advisor to determine your eligibility for programs.
Blaine Keller, CLTC
• Decide enrollment status. Do you want to go to school full time or part time or do you want to take classes here and there? Knowing in advance will help you develop the right schedule.
Itʼs possible to return to school at any age. Adults looking at continuing education possibilities can heed these easy tips to make • Take a few refresher courses. Rather than delve into the tough stuff right away, enroll in stepping into a classroom again successful. a few basic classes to ease yourself back into • Get some help. Some time may have the academic environment. Then next passed since you last toted textbooks or semester you can increase the difficulty level entered a classroom setting. Things have and workload. changed since you last were in school. Sit • Be prepared for homework and study. down with a guidance counselor or a career You may have grown accustomed to being advisor and go over your schooling goals to only accountable to yourself as of late. Once plot out a degree map. This will help you in school you will have assignments and determine which courses to take or what tests. Plan for study time and develop a schools will best fit your needs. schedule to allow for school commitments. • Research schooling options. According to • Take it slow. Thereʼs no race to the finish the National Survey of Students in Continuing line. Going back to school is your decision, Education, adult learners prefer postand you can go at your own pace. secondary education that is affordable and close to home. Recognize that many schools Adult students return to the classroom for now offer online learning, which may be ideal many reasons. Involve family in the decision for you if you prefer to learn from the comfort to continue education and embrace the of home. Decide what is important to you in a positive changes that are in store.
Ask about final expense policies. 115 Water Street • Front Royal Email: BlaineKeller@centurylink.net
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odayʼs seniors, particularly those who already have passed retirement age, may find themselves with many free hours to fill now that a job no longer accounts for most of their time. Returning to school may help seniors realize lifelong dreams of finishing a degree, exploring a hobby, getting educated to gain work in a new field, or just to fill some time in a productive way.
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50+ Healthy Living
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Dating after 50 S
weaty palms, heart palpitations and nervousness are common first date symptoms. Many people can remember the feelings of excitement and fear they felt the first time they went out on a date as a teenager. But those who find themselves back in the dating pool as mature adults quickly learn that dating jitters still may be present even after all this time. Recent data from the U.S. Census Bureau finds that those over the age of 50 are now divorcing at double the rate of younger people. Loss of a spouse is another reason the over 50 crowd may once again be dabbling in dating.
be causing pressing relationship deadlines. Take the first date and any other subsequent dates at a pace thatʼs mutually agreed upon. It may take several months to years before all of your truths come out, but for now focus on having fun until youʼre both ready to share more. • Look for the positives. Before you decide a person is not for you, make a note of all of his or her positive attributes. What do you like most about him or her? Initial negativity or doubts may stem from your fear of rejection. Be open to others who may not fit your type.
• Donʼt get discouraged. The person you first meet may not be the right fit. Donʼt let Recent reports say that 40 percent of online this turn you off of dating. The right person may be the next one around the corner. daters today are over the age of 50. Successfully navigating the waters of • Meet in public places. Many dates begin matchmaking sites or old-fashioned meetwith online conversations with the intention and-greets means reacquainting oneself to meet for a physical date later on. Always with a few handy tips. keep safety in mind when setting a rendezvous with someone you donʼt know • Donʼt open up with your extended well. Choose a public meeting spot, such history. Older daters have more life as a busy restaurant. Ask a friend to check experiences and potentially a greater in on you via phone call. Consider a number of past relationships. Recognize double-date if youʼre weary. Take your own that you both may bring former spouses and even children to the table, but donʼt feel car and meet at the date location rather the need to delve into all of your adventures than being picked up at home.
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(or misadventures) on the first date. Early dates are not for setting the entire course of your relationship. Theyʼre for getting acquainted and seeing if this is a relationship you want to continue. Getting too personal right off the bat can sabotage a relationship before it starts.
• Wait for intimacy. It may take a while before you feel comfortable getting intimate with someone new. This person should respect your feelings and not pressure you into a physical relationship until you are both ready. Also, give the other person time to grow comfortable with intimacy.
• Take it slow. Thereʼs no need to rush anything along. Biological clocks or perceived societal notions no longer may
Dating after 50 means taking chances, going slow and exploring new relationship possibilities that make you feel comfortable.
Northern Virginia Daily
50+ Healthy Living
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Saturday, April 4, 2015
Rebounding from a late start to retirement savings
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ome people do not have the ability to begin saving for retirement early on. Others may have brushed retirement savings aside for so long that they are now worried that itĘźs too late to begin socking away money for retirement.
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While itĘźs best to start saving for retirement as early as possible, the good news is that itĘźs never too late to start planning for retirement. If your 40th birthday has long passed and youĘźre finally thinking ahead to retirement, consider these catch-up strategies.
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• Research tax-advantageous retirement savings plans. A financial planner can point you in the right direction, or consult with your employer about employee programs. Deposit money into a 401(k) or 403(b) plan or another retirement vehicle. Jump on any opportunities when your employer matches invested funds. Investigate an IRA and find out if there are any government incentives. Depending on your age, you may be able to deposit more money into such accounts than other investors.
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• Donʟt amass debt. If youʟre saving for retirement but only paying minimum balances on your credit cards, then youʟre not really saving. Pay down credit card debt before you begin to set aside money for retirement. Delaying retirement planning may mean you have to work a little harder to build up a solid reserve. But by following some financial tips and persevering, you can still enjoy retirement with security.
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• Delay your retirement. Many people who retire find themselves bored and looking for ways to fill their time, and as a result more and more people are delaying their • Cut back on expenses. Cutting back on retirement, which also gives them more time to save for that day when they do call unnecessary expenses is a great way to save more money for retirement. Figure out it quits. If you want to work less, discuss and negotiate a phased retirement with where you can save some money you can then allocate to retirement savings. Maybe your bosses that allows you to stick with your employer but gradually work fewer you can reduce insurance coverage on an hours until you retire completely. You may older car or raise your deductible? be able to work part-time for several years Downsize cable packages or skip that and retire when youʟre most comfortable. costly cup of coffee on the way to work. • Consider more aggressive funds. Even Perhaps itʟs time to look for a smaller, less if you are 50 you still have a few decades expensive home or a compact car instead before retirement, which leaves lots of time of an SUV. Any money saved now will to grow your retirement savings. But you benefit you when the time comes time to may want to consider more aggressive bid farewell to the workforce. funds that can help you catch up more quickly than less aggressive investments. Just know that aggressive funds may also leave you susceptible to substantial losses.
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50+ Healthy Living
Northern Virginia Daily
New and unique fitness regimens help keep workouts fresh and exciting.
Trendy exercises to rev up workouts
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xercising consistently is a great way to get healthy. For those who find their workout routines monotonous, switching up exercises and embracing some of the newer, trendier fitness regimens may be a way to maintain your momentum at the gym.
High-intensity workouts
High-intensity interval training, or HIIT, is a concept behind some of todayʼs most popular exercise programs. HIIT combines cardiovascular and strength-training movements into a concentrated workout designed to keep your heart rate elevated. HIIT workouts blend bouts of intense exercise with either rest or low-intensity activity. These workouts seem to promote faster weight loss than prolonged workouts at moderate paces.
While HIIT is functional, it is not best for those who have preexisting orthopedic injuries or serious cardiovascular conditions. But many people enjoy a stronger heart and improved muscle tone from HIIT workouts.
workouts and lift their moods, jumping on a trampoline can do just that. Itʼs difficult to be in a bad mood when bouncing around like a kid on a trampoline. Trampoline classes are turning up in some upscale gyms, where each participant has his own individual trampoline. Routines mix in Kettlebells different choreography and small hand These weighted cast-iron workout tools can weights to promote a fun and effective be an interesting addition to strengthcardio experience. training workouts. But their utility does not Water aerobics stop there. Using kettlebells during any physical activity will increase the amount of Swimming isnʼt the only thing you can do in a pool. Water workouts are ideal for those fat burned and can provide a full-body with muscle and joint pain because the workout. Kettlebells come in different weights, and newcomers are urged to start buoyancy of the water reduces stress on out gradually and build up in weight as they these areas, while providing enough resistance for a deep workout. Workouts become more familiar and toned. may begin in chest-deep water and progress Trampoline cardio to deeper water for added resistance. Some For those who want to both shake up their gyms now offer aqua cycling classes that
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combine water aerobics with spinning. Dance and hip-hop classes ZUMBA® classes have been popular for quite some time. But many health clubs offer additional classes that employ dance to burn calories and tone muscles. Some gyms have developed their own cardiobased dance classes that get people moving to music in a fun way. Routines are fun and fast-moving, which may make them feel less like a workout and more like a social event. Recess classes Adults who want to feel like kids again need only to enroll in a fitness class that borrows activities from the playgrounds of our youth. From walking like a crab to running drills to balance beams, these workouts take school recess and bring it to the health club.
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Home remedies for joint pain can provide relief
Treatments for joint pain and stiffness range from medication to physical therapy. Finding the right regimen may take some effort, including some trial and error. For those looking for treatments they can try at home, consider these homespun remedies. (Note: Check with a physician to confirm the safety of alternative treatments before adding herbs to or modifying your existing medications.)
• Exercise more. Regular movement helps to maintain flexibility in the bodyʼs joints. Those with joint pain may shy away from
exercise, but they could be doing themselves a disservice. Low-impact exercises, like swimming and water aerobics, can work out muscles and joints without adding extra stress. Walking can replace jogging or running, and yoga and pilates may be just the thing for deep stretching. • Lose weight. Joint pain is often tied to obesity. Losing just a few pounds can ease up strain on certain joints, such as the hips, feet and knees. Shedding weight can improve mobility and decrease pain and potential future damage to joints. Exercise goes hand-in-hand with healthy eating to lose weight. • Consider hot and cold therapies. Using a heating pad, hot shower or bath or an ice pack can work wonders on arthritis-related pains. Hot treatments will loosen up stiff joints, while cold therapy is best for acute pain relief. Do not apply hot and cold packs to the skin directly, as this can injure the
acids also will help fight inflammation. Blueberries, garlic, celery, and kelp should be included in diets as well. • Go for a massage. The Arthritis Foundation says regular massages can help reduce pain and stiffness and improve range of motion. The massage therapist should have experience working on people with arthritis. In addition, massages should be performed by licensed physical therapists and guided by a doctorʼs recommendation. skin. Wrap them in a towel first before application. • Include anti-inflammatory foods and beverages in your diet. Explore the many different natural foods and herbs that are purported to reduce inflammation in the body. Ginger, turmeric, flaxseed, grape juice, and bromelain can alleviate inflammation and stiffness. Foods such as fatty fish and nuts high in omega-3 fatty
• Increase magnesium intake. Magnesium can alleviate pain and reduce inflammation. It is best ingested through dark, leafy greens but also can be taken in supplement form. Magnesium oil can be applied topically to sore joint areas. Joint pain can impact daily life and make activities less enjoyable. Fortunately, there are plenty of ways that do not require harsh medications to loosen joints and combat pain.
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tiff, painful joints affect a vast number of people. According to the American College of Rheumatology, arthritis and other rheumatic diseases afflict roughly 23 percent of Americans, while Canadian Health Surveys indicate that nearly 17 percent of the Canadian adult population have arthritis. The number of people living with arthritis is expected to increase as the Baby Boomer generation continues to age.
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Steps involved with estate planning A
lthough inevitable, death is an emotional subject thatʼs difficult to discuss. While estate planning can make people uncomfortable, it is an essential part of securing assets for future generations and can make a death in the family easier for loved ones to handle.
Northern Virginia Daily making decisions about your care and finances. Spouses can be named to make important health decisions, but you may want to indicate other information, such as life support measures or organ donation, as well. If you have strong opinions on treatment, medical directives and living wills are a necessity. Funeral arrangements
government. Estate planning can be a complex process, so men and women should seek help to ensure the process goes smoothly.
Another aspect of estate planning concerns funeral arrangements. Many people prefer to make their own funeral and burial plans spelling out your wishes, there is no so that these heart-wrenching decisions do guarantee that those wishes will be Getting started not fall on the shoulders of grieving family honored. It will be up to a state or province members. Funeral planning may include Estate planning should begin early in a to make potentially life-altering decisions choosing a burial plot, selecting a casket, personʼs life, especially for young parents. that can impact your surviving family Estate planning is an umbrella term that indicating cremation, and paying for Itʼs easy to talk about saving for a home or refers to a host of things that must be done retirement, but itʼs not so simple to discuss members, and the only way to ensure your everything in advance so there is no wishes will be carried out is to put them into financial burden on surviving family prior to a personʼs death, including writing a who will care for your children should you a will. will and even making funeral arrangements. die while they are still minors. members. According to the funeral planning Although men and women can write their Estate planning attempts to eliminate website Efuneral.com, the average cost of Those who are not able to sort through own wills, many people prefer to seek the financial uncertainties and maximize the a funeral in the United States in 2012 was these answers on their own should enlist assistance of an attorney, who can make value of an estate, and allows men and more than $8,500 for a burial service and the help of an attorney or a financial sure all necessary details are included in women to state their wishes with regard to $3,700 for a cremation. Thatʼs a adviser, both of whom can take some of the the will. long-term healthcare and guardianship for considerable expense that you may not emotion out of the discussion and put it in their children. want surviving family members to pay. Medical directives more practical terms. When done right, estate planning can Estate planning is a process that is difficult In addition to a will, estate planning The will prevent family feuds and ensure that the includes your wishes if you become to discuss, but one that is essential to incapacitated or suffer from a serious A will is an important component of estate deceasedʼs estate stays in the hands of maximize your assets and ensure your endmedical condition that precludes you from family rather than being relegated to the of-life wishes are honored. planning. Without clearly and legally
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Keep your heart running strong into your golden years
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• Arrhythmia: Arrhythmia means your heartbeat is irregular, and men and women often mistakenly believe arrhythmia only • Hypertension: Also known as high blood afflicts those who already have been diagnosed with heart disease or have had a pressure, hypertension is a largely heart attack. But arrhythmia can affect even symptomless form of heart disease. The those men and women who have healthy AHA notes that the idea that hypertension hearts and no history of cardiovascular produces symptoms such as difficulty disease. Symptoms of arrhythmia can vary But heart disease does not have to be an sleeping, facial flushing, nervousness, and greatly, from a single premature beat to a accepted byproduct of aging. For example, sweating is a misconception. Symptoms series of premature beats that occur in a 2014 study published in the AHA journal typically do not alert men and women to the rapid succession. Arrhythmia that lasts long Circulation found that maintaining or presence of hypertension, highlighting the increasing physical activity after age 65 can emphasis men and women should place on enough to affect heart function may include symptoms such as rapid heartbeat, fatigue, improve the heartʼs well-being and lower routine visits to the doctorʼs office, where dizziness, lightheadedness, shortness of risk of heart attack. their blood pressure can be taken. breath, and chest pain. In addition to increasing physical activity as • Heart attack: The symptoms of a heart How can I protect my heart? they age, older men and women who attack are different than the symptoms of Heart healthy habits take some effort, but understand heart disease and learn to heart disease that may lead to heart attack. men and women can protect their hearts recognize its symptoms have a greater The former can be found by visiting regardless of their ages. chance of minimizing its affects and www.heart.org. Signs that you may be lowering their risk of having a heart attack. • Get sufficient exercise. At least 30 heading toward a heart attack include minutes of exercise per day can protect What are the symptoms undue fatigue, palpitations (the sensation of heart disease? that your heart is skipping a beat or beating against disease. eart health should be a concern for people of all ages, but especially so for men and women over 50. Thatʼs because, according to the American Heart Association, even men and women who are free of cardiovascular disease at age 50 are at a significant lifetime risk of developing the disease.
Heart disease is a blanket term used to describe a host of conditions, so symptoms vary depending on each individual
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condition. The following are some of the more widely known conditions and their symptoms:
too rapidly), dyspnea (difficulty or labored breathing), chest pain or discomfort from increased activity.
• Quit smoking. Smoking increases your risk for a host of ailments, including heart disease. Quitting is a great way to start
getting your heart and other parts of your body back on track. • Include heart-healthy foods in your diet. A diet that is rich in fruits and vegetables and low in cholesterol, salt and saturated fat promotes heart health. • Donʼt drink alcohol to excess. Like smoking, drinking alcohol to excess can lead to a host of problems, such as high blood pressure, arrhythmia and high cholesterol, each of which increases your risk of heart disease. • Lose weight. Being overweight or obese is a major risk factor for heart disease. If you have already started to exercise daily and eat a more heart-healthy diet, then youʼre on your way to losing weight. Consult your physician if diet and exercise donʼt seem to be helping you to shed pounds. Heart disease kills millions of people across the globe each year, many of whom are over 50. But men and women who learn about heart disease and how to reduce their risk stand a far greater chance of fighting the disease.
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Cholesterol and its relation to heart disease H igh cholesterol levels have long been directly linked to heart disease. But as more research into cholesterol and its relation to heart disease is conducted, some doctors are shifting their views on the relationship between the two.
eats, what, then is responsible for heart disease? Many medical professionals and researchers now believe the primary causes of heart disease are inflammation and oxidative stress.
According to Dr. Dwight Lundell, a heart surgeon and author of the book, “The Great Cholesterol Lie,” foods like refined sugars and vegetable oils used to preserve processed foods may lead to the inflammation that ultimately causes heart disease. Inflammation is the bodyʼs immune response to a foreign invader. Foods high in sugar and saturated fat can exacerbate inflammation. Bacteria and other unwanted More revelations are coming to the forefront substances in the body also contribute to inflammation. regarding cholesterol and heart disease. To combat inflammation, people can adopt New research has shown that statin drugs are ineffective at reducing mortality rates in a healthy eating style. Fatty fish, whole grains, leafy greens, fiber, and nuts can most populations. Furthermore, according help reduce inflammation. to the Framingham Heart Study, which is the longest-running and most Exercise also can reduce inflammation. comprehensive study on heart disease to Research from Mark Hamer, PhD, an date, it was demonstrated that cholesterol epidemiologist at University College intake in the diet had no correlation with London, found that, regardless of BMI or heart disease. The study found that men weight, study participants who completed and women with above average cholesterol 2.5 hours of moderate exercise each week levels had nearly identical rates of heart — about 20 minutes a day — lowered their disease compared to those with below markers of inflammation by at least 12 average cholesterol rates. percent. Statistics from the American Heart Association indicate that 75 million Americans currently suffer from heart disease. And even though one-quarter of the population takes cholesterol-lowering medication and have reduced the fat content of their diets, the AHA estimates that more Americans will die of heart disease than ever before.
If not cholesterol levels and the foods one
When a person exercises, muscle tissue releases a protein molecule called cytokine, which likely prompts an inflammation drop. Just about any type of workout that raises heart rate is effective in helping with inflammation. The public may have been misinformed about just how vital it is to reduce cholesterol levels. Contrary to popular belief, high cholesterol may not have the same connection to heart disease as doctors once thought. In fact, inflammation may be the bigger
305 E. Boscawen St., Winchester, VA 22601 540-662-4868 • www.mthebroncemetery.org
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Another potential eye opener is that, in addition to cholesterol not affecting heart disease risk, eating high-cholesterol foods does not elevate blood-cholesterol levels as doctors once thought. Ancel Keys, who is considered the “father” of the theory that cholesterol contributes to heart disease, now says that thereʼs no connection between cholesterol in food and cholesterol in the blood.
Serving the community for 171 years!
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Did You Know?
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f you have psoriasis, an autoimmune skin condition marked by red, flaky patches on the body, you also could be at risk for a certain type of arthritis. Psoriatic arthritis, which causes stiffness, swelling and pain in and around the joints, affects up to 30 percent of people with psoriasis, says the National Psoriasis Foundation. While psoriatic arthritis can develop at any time, it is most common in people between the ages of 30 and 50. This type of arthritis can develop slowly or come on quickly and be severe. Just like psoriasis itself, psoriatic arthritis tends to go through periods of flareup and remission. Typically, the skin condition precedes the joint disease in 85 percent of patients. Keep in mind that a severe case of psoriasis will not necessarily translate into a severe case of arthritis. Psoriatic arthritis may be treated like other forms of arthritis. Doctors may prescribe anti-inflammatory drugs, antirheumatic drugs, exercise, and complementary therapies. Those who have psoriasis and have begun to experience joint pain and stiffness should talk to a doctor about potential therapies.
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Lance E. Courtright, CLU, ChFC
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The best countries for retirees
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any couples look to downsize once they retire. Empty nest retirees may no longer need their large family homes, which can be expensive and difficult for seniors to maintain. While some retirees choose to move into senior living communities or condominiums, some opt to be a bit more adventurous and venture further from home. A number of retirees choose to spend their golden years abroad. Doing so can equate to a more adventurous retirement, a lower cost of living and the ability to stretch retirement savings much further than if you decided to stay closer to home. Many of the more popular international retirement locations offer beautiful climates, culture and health care systems that are hospitable to retirees.
any location of their choosing.
your retirement.
Before you make any drastic changes, first calculate your retirement budget. Add up retirement savings, Social Security income (if applicable), pensions, and any other investments or savings you may have. Have an estimate of the market value of your current home and any other property you may own. These figures will be your working numbers. Subtract your age from your estimated life expectancy and divide the retirement funds sum by that many years to see how much per month you will have to spend.
Once you have narrowed down your prospects, contact your native countryʼs embassy to determine what will be needed to legally live in a foreign country and obtain a visa. Some places are more accommodating than others with regard to residency visas.
Once you have established your budget, begin investigating where you would like to live. Argentina, Ecuador, Belize, Costa Rica, and France are some of the more popular retirement locations among North Affordability is a key consideration for men Americans. Once youʼve selected a and women mulling whether or not to retire potential location, take a vacation there and internationally. According to U.S. News and explore. In addition to the climate, check World Report, retiring overseas may run the out the infrastructure, shopping, medical services, amenities, and crime rates. Try average person anywhere from $700 to the place on for size and figure out if this is $1500 USD per month. Those who can offer higher budgets may be able to retire to an area where you can comfortably spend
It also pays to contact an accountant or tax professional to see what, if any, taxes you will still be required to pay even if you move abroad. Your obligation may be less than if you chose to stay closer to home. Another consideration is health insurance. Government-sponsored plans may not cover services overseas, requiring you to find an alternative insurance source. The good news is that many international plans may be more affordable than ones found in the United States.
retirement spots could be challenging to leave behind.
Retiring abroad does not mean you have to cut all ties to home. Some couples choose to keep dual residency and fly back and forth when necessary. But the slower pace, affordability and other draws of international
AARP, Forbes and International Living routinely rank the best international retirement destinations. Check with these sources for more information about retiring abroad.
Let’s Keep Moving Together My most recent treatment with Rapid Rehab was to learn exercises for my neck pain. Attention to detail and personalized instruction helped me to overcome the pain in the left side of my shoulder and neck. I try to perform the exercises several times a week and some of them daily. The Spino-Med Brace, over time, improved my posture and lowered my back discomfort. I am more aware of my back muscles and abdominal core. I can’t say therapy helped my tennis game, but I’m still playing! Dr. John W. Ghramm, GYN
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101 W. 14th Street • Front Royal, VA 22630 540-636-3500 • Fax 540-636-3502
www.rapidrehabilitation.com
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Aging and driving
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etting behind the wheel and enjoying the freedom to travel is a luxury few are anxious to abandon. But there comes a time in nearly every personʼs life when he or she must take inventory of his or her driving and assess if that next joy ride is a safe and smart decision.
concerns. There are no such requirements in the United States, where individual drivers and families must use their own judgement to decide if it is still safe for a particular person to be on the road.
Minor fender benders, traffic citations, trouble remembering directions or frequently visited stores, may be early indications that a driver is no longer at his Driving may help older adults remain independent and mobile, but the chance for or her best behind the wheel. Some experts say that families should institute driving a motor vehicle accident increases as one directives, much in the way a person would ages. The Insurance Institute for Highway spell out medical desires or end-of-life Safety says fatal crash rates per mile plans. This way, when the time comes to traveled increase starting at age 75 and assess driving ability, the conversation increase notably after age 80. This is already has been started. largely due to increased susceptibility to injury and medical complications among There is no set age when a personʼs keys older drivers rather than an increased should be taken away, as aging does not tendency to get into crashes. Road guarantee driversʼ abilities will decline. In accidents tend to increase around a fact, there are many things people can do personʼs 65th birthday. to prolong their time on the road. Authorities in Canada require physicians to warn patients if the doctors have any concerns about their patientsʼ ability to drive. Doctors also must report these
• Get routine vision and hearing checks. These examinations will help to determine your fitness to be on the road and shed light on any issues that need to be
addressed. Those who wear contact lenses or glasses may need to update their prescriptions. • Get enough sleep. Lack of sleep can affect the body in many ways, including reducing reaction time. Falling asleep while driving can compromise the safety of drivers, their passengers and fellow motorists. • Know your medications. Certain medications can make you drowsy, so read the labels so you know not to drive while taking them. Speak with your doctor to see if there are any substitutes that wonʼt affect your performance behind the wheel. • Recognize your limitations. You may not like driving at night or in inclement
weather. Stick to driving when you feel most comfortable. • Enroll in a refresher course. Sign up for a defensive driving course to review your driving skills. Not only may it make you safer on the road, but it also may help reduce your insurance rates. Getting older doesnʼt mean you have to quit driving right away. Recognize the signs of a decline in driving ability and figure out how long it is safe to remain behind the wheel.
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STRASBURG STRONG
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Brad Stover – Call 465-2937
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Senior living options abound
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enior living communities often present an affordable and comfortable option for adults over the age of 55. Filled with like-minded and similarly aged residents, these communities can be the right fit for individuals no longer interested in or capable of taking care of a larger home. Senior communities are located all across the country. Finding one that meets your needs takes only a little research.
Although they are often moderately priced and offer a variety of amenities, senior living communities sometimes suffer from a bad reputation. But such communities are not the “old age homes” that some people purport them to be. Rather, theyʼre entire living neighborhoods that cater to the needs of an active resident base. These communities can range from independent living private homes or condos to managed care facilities. Residents may be able to enjoy organized outings, recreation, shopping, and socialization without having to venture far from property grounds. Some communities offer food services or an on-site restaurant. Fifty-five and older communities offer
conveniences that many find irresistible. Theyʼre frequently located close to shopping, dining and healthcare providers. Taxes, insurance, utilities, and maintenance expenses may be covered in one fee. Clubhouses, golf courses, lakes, card rooms, and many other offerings are designed to appeal to residents of many ages. Now that baby boomers have reached the age where retirement communities are a consideration, there has been an influx of interest. Those considering a move to one of these communities should research some information before purchasing a unit.
What percentage of people live in the community all year long, and how many are part-time residents? • Look into the particular home ownerʼs association rules. Bylaws may indicate that the property must be kept in a certain manner. You may not be able to paint exterior items a certain color, nor put up fencing or set up outdoor patio furniture. Get the details before you sign anything. • Is this the type of community where you can age in place? Meaning, are there separate accommodations if you eventually need assisted living care? Some communities offer living options that vary depending on residentsʼ ages.
• Determine the fees associated with a community. Can Medicaid or long-term care insurance pay for all or a portion of the fees? • Be sure there are activities or amenities Which types of services does the monthly fee that appeal to you. You eventually want to cover? find your niche and get together with a group • Who is eligible to live in the community? of friends who share the same interests. Some restrict all residents to a particular age, • You may want to find a community close while others do not. Rules may be in effect to your children or other relatives. This that include an age cut-off limit. way you will not have to travel far to visit • Investigate the types of residents and who would be your immediate neighbors.
others, and they will be able to visit you easily in return.
• Some communities are gated, which can increase feelings of safety. If this is a priority, look for housing under security. Following these guidelines can mean discovering a community where anyone can feel comfortable for years to come.
Welcome... “Opening doors to your future” is a lot of fun when you work in the beautiful Shenandoah Valley! Known for it’s rich history and stunning surroundings, Winchester is a wonderful place to live. I am known for my award winning customer service, being trustworthy and as a top producer in our area. Visit my website - it is designed for YOU...use it as a tool to get information quickly. Call me to get started to “open doors” for YOU!
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...Now that I’ve peaked your interest, let’s go open those doors! Cell: (540) 533-3853 • Office: (540) 450-1268 Email: Lisa@LisaBehr.com • www.LisaBehr.com 126 N. Kent Street • Winchester, VA 22601
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Caring for an elderly relative at home
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schedule and invite friends over. Try to help your loved one keep his or her doctors and, if possible, take them to shop where they have shopped in the past. These opportunities will make the transition to a new home easier.
ecisions about providing care for an aging loved one are seldom easy. Various options exist in terms of elder care, including assisted living facilities and nursing homes. Seniors who are selfsufficient may be able to stay in a retirement community or active living building. In other instances, the best course of action is to have an elderly relative move in with family members.
• Discuss finances. Itʼs essential to understand your loved oneʼs financial situation. Make lists of his or her assets and any insurance policies in his or her name. Understand which health procedures are covered and discuss ways to finance any procedures or medications that are not covered by your loved oneʼs policy. Ask if your loved one wants you to manage his or her finances or when he or she may feel this is necessary. Professional help, such as an attorney, financial planner or a geriatric care manager, can make it easier to understand the legalities and subtleties of these arrangements.
MetLife estimates that nearly 10 million adult children over age 50 now care for an aging parent. Care is defined as helping with feeding, bathing, dressing, and other personal care needs, going beyond driving a parent to appointments or helping them with financial matters. Taking care of a senior requires a profound commitment and can completely disrupt a personʼs life, both at home and at work. Men and women faced with caring for an aging parent at home may want to employ several strategies to make that transition go your home, you must first determine which as smoothly as possible. financial changes must be made to accommodate this person. Will a parent be • Talk to the senior about your options. contributing to a portion of the expenses or Making decisions together will be best for everyone involved. It can be challenging to paying rent? Is it feasible for you to reduce discuss mortality and whether or not elderly hours at work to care for this individual? Once you have the numbers in black and parents or relatives can properly care for white, you can better assess your situation. themselves. Broach the subject well in advance of making any plans so you will have some understanding of how the senior feels about the situation and what would make him or her most comfortable. Your parents may already have a plan in place.
• Make physical modifications. Your home may not be equipped and safe for an elderly resident. You may need to add a private space for your parent or relative, and install night lights, secured railings, grab bars, ramps, a shower chair, and antislip surfaces. You may need to build an extension on the home or completely renovate what you have to make the space safe.
• Establish a caregiving budget. Caring for the elderly is expensive. MetLife says working Americans lose an estimated $3 trillion in lifetime wages, with average losses of $324,044 for women and • Aim for stability. Moving and changing $283,716 for men, taking time to provide care. Before a senior can be welcomed into routines can be especially stressful for
seniors who are used to their own schedules and habits. Transfer furniture and mementos from their home into yours. Encourage seniors to maintain a social
• Make time for yourself. Caring for the elderly can seem like a full-time job, and itʼs easy to forget yourself in the process. Make time for yourself so your own health is not sacrificed while you tend to your loved one.
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Easy ways to get more youthful-looking skin F ew people would pass up the opportunity to look younger. But men and women who want to look a little more like their younger selves without resorting to surgery can still have younger, healthier-looking skin without going under the knife. The following are a handful of natural ways to keep skin vibrant and youthful. • Quit smoking. Quitting smoking can add years to your life and improve your appearance. Smoking damages collagen and elastin in the skin, which are the substances that help keep skin flexible and firm. Also, smoking decreases blood flow to the skin and makes it difficult for it to receive enough oxygen to stay healthy. The act of smoking also can contribute to older-looking skin. Pursing the lips to draw on a cigarette, as well as squinting to avoid smoke in the eyes can lead to the formation of wrinkles on the face.
getting the fluids it needs to fuel natural functions, including skin cell production. • Exercise. By working out youʼll promote good cardiovascular health, which in turn will deliver blood flow and nutrients to the surface of your skin. Skin cells are pushed to the surface of the skin, helping to create a younger appearance and glow. Exercise also can help banish stress, which can contribute to an older appearance and frown. • Avoid alcohol. Drinking alcohol in excess can damage blood vessels over time. This can cause burst capillaries at the surface of the skin, which are highly visible. Drinking also may lead to flushing, which can affect appearance. People who have damaged their livers from drinking too much or abusing medication may develop jaundice, a medical condition characterized by a yellowing of the skin. • Avoid stressful situations. Itʼs impossible
• Eat a healthy diet. Your skin is the largest organ in your body, and it makes sense that healthy foods will benefit the skin. Omega-3 fatty acids found in walnuts, flax and fish oil are important for skin health because they support healthy cell membranes. Antioxidants like vitamins A and C also are beneficial because they fight the effects of cell oxidation and combat free radicals that can lead to illness. • Take care of your skin at night. Moisturizers and serums with concentrated blends of vitamins, antioxidants and botanicals are most effective at night. Thatʼs because, when applied at night, such products are in contact with the skin for several hours without being wiped off. Just be sure to apply any products to clean skin for maximum effect. A dermatologist can recommend the right products for your skin type.
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• Steer clear of the sun. Excessive exposure to ultraviolet light damages the skin and can cause it to age prematurely. Also, inadvertent UV exposure, which can happen when running errands or sitting in front of an open window, also can affect the skin. Sun exposure is the top cause of uneven skin tone and dark spots. Always wear sunscreen to to avoid all the stressors in life, but taking protect the skin from the sun. Applying steps to reduce stress can improve your sunscreen should become as automatic as psychological outlook and appearance. Stress brushing your teeth each day. can lessen your bodyʼs ability to function • Drink more water. A dehydrated body will properly, and that can affect the appearance divert water to the organs that need it the of your skin. Stress-related insomnia can lead most, including the liver and heart. When that to under-eye bags and a tired appearance. happens, skin pays the price by not receiving And according to the Archives of Dermatology, adequate hydration for skin cell renewal. By drinking the recommended six to eight glasses stress can increase your risk of skin diseases of water per day, you can ensure your body is and may cause wounds to take longer to heal.
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in beautiful Winchester, VA
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Come see for yourself, truly… ”it is good to be home” Now accepting applications for residency
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SUNNYSIDE RETIREMENT COMMUNITY
More than a century of caring.
Set in the heart of the Shenandoah Valley in Harrisonburg, VA, Sunnyside Retirement Community is one of Virginia’s leading continuing care retirement communities. It is a warm and welcoming neighborhood where you can enjoy care-free living through affordable choices and pleasing comforts and conveniences. Add to this countless opportunities for active living. All this while having peace of mind for the future. Come and experience our 120-acre campus and see for yourself why our experience ranks us among the best. Your complimentary Staycation* is just a phone call away. *Certain restrictions may apply.
Independent Living. Assisted Living. Skilled Nursing Care. Memory Care. 3935 Sunnyside Drive Harrisonburg, VA 22801
540.568.8411 or 800.237.2257 www.SunnysideCommunities.com
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