50+ 2011

2011 | The Courier

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Learn how to: Cook for Two Exercise Your Age Build Stronger Hips Prevent Osteoporosis Be a Better Parent & Partner

Music star Amy Grant reveals her secrets to feeling, looking and living young

Age Perfect

Sunday, Sept. 25, 2011

50 PLUS 2011

50 PLUS 2011

Sunday, Sept. 25, 2011

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FEATURES Celebrity Health: amy grant An inside look at how this pop star stays fit and healthy by listening to mom

Steps to Feeling and Looking Younger Fountain of youth? Hardly. But these 7 tips can make anyone feel like the clock is turning back

Exercise For the Ages Ready to get moving again? Engaging in age-appropriate exercise presents a clear path to success

Tips to Trim a Table For Two Empty

nesters are prone to overcook for the kids that no longer live at home. Here’s how to adapt to feeding fewer folks

Hearts, Smarts and Joints How to be Hip Bone-Up for Better Health Warding off

osteoporosis isn’t just about drinking more milk. Learn understanding nutrition, exercise and family history can keep bones in peak condition

To Pinot or Not To Pinot Do red wine’s health benefits add up? Health experts weigh in

Older … Now What About Wiser?

Getting better with age starts with improving performances in the most important roles we play: parent, grandparent, spouse, employee and community member

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A special publication of theThe Courier, Russellville, Ark.

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50 PLUS 2011

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By LAUREN PARRAN special to the courier

T

7 steps to Feeling and Looking Younger

Fountain of youth? Hardly. But these tips can make anyone feel like the clock is turning back

urning fifty means going ‘over the hill’ right?

Despite this myth that many people unfortunately take to heart, turning 50 is not the end of the world. In fact, it is the just the beginning of a new chapter in life.

“If you believe the myth then you’re going to set low expectations,” Michael Brickey, PhD, licensed psychologist and author of “Defy Aging” (New Resources Press, 2007) says. “Start believing that things get better with age.”

Here are seven steps to follow to feeling and looking younger.

Have better, younger looking skin

With aging, skin problems like wrinkles and dry skin come along.

According to the National Institute of Aging, these problems may be from not drinking enough liquids, too much sun, stress and dry air. To counteract this, try moisturizing every day, buying soaps sensitive on the skin and using warm water instead of hot when taking baths and showers.

Be sure to consult with your doctor before using wrinkle-removing products, as they might be damaging to some skin types.

dress age-appropriate

This is a tricky topic because there is no scripted style for different age groups. “Obviously there are some fashions that don’t look very good on people that are older or heavier,” Pepper Schwartz, PhD, sex and relationship expert for AARP and professor of sociology at the University of Washington says.

She suggests everybody looks for styles they think are comfortable.

“Ask a friend to give you feedback that you are wearing clothes that suit you,” she adds.

Brickey agrees, saying as people CONTINUED on page 6

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Get a good night’s sleep

As you get older, health problems tend to catch up with you, making it more difficult to sleep well through the night. Schwartz says instead of turning to sleeping pills, take action.“If you have something that’s bothering you, go see a physician or specialist so that you can go get a good nights sleep,” she suggests. progress in age, so should their awareness of style. “You need to be very conscious of what works for you at your age in terms or your hair, in term or your style, cosmetics and clothes.” He suggests hiring an image consultant because expanding a wardrobe with unsuitable clothes can be costly and a waste of money. “That’s the price of an image consultant right there,” he says.

Have better sex

Just because you’re getting older doesn’t mean you have to slow down your sex life.

Schwartz stresses it’s important to keep sexual health and behaviors alive. “The way to have great sex is to not stop having great sex throughout your life cycle,” she says. And if you don’t have a sex partner, you can masturbate, she says. “If you use it, you wont lose it.”

But just because you don’t have a partner, it doesn’t me you can’t find one. Schwartz encourages dating. She says in a 2009 AARP study, people with partners are happier than

those without because they have someone to go out and be active with.

Always Seek Adventure Don’t think that since you’re over 50, you can’t be as adventurous as you were during those coveted college days.“It’s important to be a lifelong learner and constantly learning new things that may be very risky, like sports and skydiving or maybe just reading a lot of books or being involved in community activities,” Brickey says. Staying active keeps the brain active and life with a sense of purpose and direction, he says.

Keep boredom at bay “If you’re bored you only have yourself to blame,” Schwartz says. There is an array of things to keep busy like joining a book club or volunteering.

“I say never retire but that doesn’t mean you have to stay in employment,” he says.

People should volunteer and

Engage in an active social life

“The problem is when people get older, it’s very easy to become isolated and isolation leads to depression,” Schwartz says. And this issue tends to be more present in men, Brickey adds.“One of the reasons that men have so much difficulty with aging is that when they retire, they go from a life centered around their social life at work to not having a lot of social life independent from work,” he says. When men retire, the majority of their social life evaporates. Brickey says this is probably one contributing factor to why women live longer than men.“Throughout their lives, women tend to place more emphasis on relationships independent of their jobs,” he adds. Brickey says it is important to continue making friends throughout life regardless of age.“By the time you get 65 or so, friendships get more important,” he says. do some activities beneficial to themselves and their community. “You have to do something that helps you feel that you’re making a contribution and making the world a better place,” he says.

“It’s important to be a lifelong learner and constantly learning new things that may be very risky like sports and skydiving or maybe just reading a lot of books or being involved in community activities.”

—Dr. Michael Brickey, licensed psychologist

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By Jeff Schnaufer special to the courier

B Exercise For the Ages Ready to get moving again?

Engaging in age-appropriate exercise presents a clear path to success

O

y the time you reach 80 years old, Colin Milner says about half of us will not be able to walk a quarter of a mile.

“As you get older, you need to train for the quarter mile,” says Milner, CEO of the International Council on Active Aging, Vancouver, B.C. “Research shows that those who were able to accomplish the quarter mile walk by the time they were 80 had six years less of disability. That’s a big deal.”

So should everyone be training for a quarter mile today? Not necessarily.

In fact, the National Institute on Aging does not have any specific recommendations by age group for exercises because age isn’t necessarily the deciding factor in how much or how long someone can or should exercise.

“You could be 50 and function like

are you at risk for steoporosis?

CONTINUED on page 10

At Russellville Family Clinic, Dr. Kenneth B. Turner, Dr. Ben J. Kriesel, and Dr. Christopher S. Barber work together to promote women’s health through quality patient care. Women’s health services include wellness exams, treatment of menopause, and treatment of osteoporosis. Visiting your doctor for annual exams helps prevent against age related complications and answers any questions you may have about your health.

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A fitness program designed ...

R

eap the benefits of regular exercise with SilverSneakers.

PREPARED By Saint Mary’s Regional Medical Center special ADVERTORIaL FEATURE

You’ve heard the old saying “With age comes wisdom.” But have you heard the longer version? “With age comes wisdom, and loss of muscle mass, bone mass, flexibility, balance, endurance and cognitive function.”

Not exactly a motivational quote … or is it?

As we age muscle mass decreases.

By the time we reach our 40s we begin to lose 3-5 percent of or our muscle mass each decade increasing by 1-2 percent each year after age 50. Bone density decreases as we age as well.

In the U.S., 55 percent of people 50 years and older have low bone mass, causing increased risk of falls and fractures. More than 1.5 million fractures are attributed to osteoporosis each year. That’s 300,000 hip fractures, 700,000 vertebral fractures, 250,000 wrist fractures and 300,000 fractures at other sites.

Yes, you guessed it. Just about everything decreases with age.

According to the American College of Sports Medicine, by the year 2030, the number of people in the United States 65 years and over will reach 70 million, and people 85 years and older will be the fastest growing segment of the population.

The good news is that whatever your age, research shows that exercise can increase muscle mass, bone mass, flexibility, balance, endurance and cognitive function. It is essential to maintaining and improving the quality of our lives, both physically and mentally.

So what are you waiting for?

There are a number of facilities and programs throughout the Arkansas River Valley that provide programs for seniors. One of the fastest growing programs designed specifically for older adults is the award-winning CONTINUED on page 12

... with you in mind

50 PLUS 2011

Sunday, Sept. 25, 2011

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Michael Billings (right) is so glad he stopped in Russellville when he started having chest pain. The professional truck driver was headed east on I-40, when the heart attack occurred. “I stopped and tried to walk it off, but I couldn’t,” remembers Michael. “The pain became unbearable.” An ambulance rushed Michael to Saint Mary’s Regional Medical Center, where the hospital’s emergency team stabilized his condition.

The next morning, Dr. Sastry Prayaga (left), a board certified, interventional cardiologist with Saint Mary’s Regional Medical Center, performed a cardiac catheterization to detect any blockage in Michael’s arteries, inserting a thin plastic tube called a catheter through an incision in Michael’s wrist. “Typically, the incision is made in the groin,” says Dr. Prayaga. “But in Michael’s case, starting at the wrist, while technically more challenging, was safer, more convenient for Michael and less painful”… a technique made possible by Dr. Prayaga’s extensive training and expertise in interventional catheterization. Discovering that Michael’s left anterior descending artery had 70 percent blockage, Dr. Prayaga inserted a metal stent to keep the artery open.

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A month after his heart attack, Michael was back on the road. “I may live in Aurora,” says Michael. “But if I had to do it all over again, I’d drive all the way to Saint Mary’s Regional Medical Center!”

10 Sunday, Sept. 25, 2011

a 70 year old or 50 and function like a 30 year old,” says Wayne Westcott, PhD, fitness research director at Quincy College, Mass., who has coauthored several books, including “Strength Training Past 50” (Human Kinetics, 2007).

“The fitness program should be based on ability or chronic condition rather than age,” says Karl Knopf, Ed. D, of Foothill College in Los Altos Hills, whose books include “Stretching For 50+ : A Customized Program for Increasing Flexibility, Avoiding Injury and Enjoying an Active Lifestyle” (Ulysses Press, 2005).

Still, there are common, shared physiological changes that occur as we age, such as lack of flexibility and muscle loss. Certain types of exercise, experts say, may be beneficial to enjoying a better lifestyle as we age. Here is a glance at these changes

“

The 50s is probably the most difficult decade.

It’s a huge change in terms of muscle loss and bone loss and estrogen and testosterone. Men and women will lose about a pound of muscle a year.

— Dr. Wayne Westcott, fitness research director at Quincy College

and some exercises that may help. As always, consult a doctor and fitness professional before beginning an exercise program.

50s

“It’s probably the most difficult decade,” Westcott says. “It’s a huge change in terms of muscle loss and bone loss and estrogen and testosterone. Men and women will lose about a pound of muscle a year.

They most need strength training or resistance exercise to not lose muscle mass. The American College of Sports Medicine (www.acsm.org)

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50 PLUS 2011

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recommends 8 to 10 exercises that work most of major muscle groups, including leg press, chest press, pull down, shoulder press, a low back extension and an ab curl.

They should use a weight that they could do eight times minimally. Once they get to 12 they raise their weight. Do it two to three days a week.”

For people in their 50s and 60s, “the focus should be on health issues such as how can exercise make them healthier to reduce the incidence of diabetes, high blood pressure, heart disease, etc.,” Knopf says.

60s

Loss of flexibility increases in our 60s, Westcott says. Our backs may start tightening up or it becomes harder to turn our head while we back up our car. Women begin having more shoulder problems.

“Add a more significant portion of time to staying limber, especially in hamstrings and shoulders,” Westcott says. After you have warmed up your muscles a little bit, perhaps on a stationary bike or by taking a short walk, try a series of static stretches. “Move into a stretch

50 PLUS 2011

hold that position for 15 to 20 seconds. Then move into a further stretch for 15 to 20 seconds. Try a figure 4 or a letter T stretch. About a minute and a half per stretch. Five to seven minutes total.”

“Ambulation becomes an important issue, such as walking down stairs, getting out of cars,” Westcott says. “In addition to a weight bearing exercise and stretching, I would suggest some kind of a walking program. Get on a treadmill or take a walk. Be able to walk on hills. Minimally 20 minutes – maximum 40 minutes.” A word of warning: “If they go too long, they burn out all together and stop doing it.”

For people in their 70s and 80s, Knopf says the “focus should be on function how

70s

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“

11

In the 70s, ambulation becomes an important issue, such as walking down stairs, getting out of cars. In addition to a weight-bearing exercise and streteching, I would suggest some kind of a walking program.

— Dr. Wayne Westcott, fitness research director at Quincy College

can exercise help them in activities of daily living, mowing the lawn, grocery shopping, etc. Keeping the leg muscles strong are the key to independence, plus maintaining muscle strength will help prevent becoming frail.”

80s

Pay attention to the lower back, Westcott says. In addition to previous exercises, Westcott says you should consider special exercises for the lumbar spine, lower back and upper back. Find an exercise or exercise

machine that works out your abdominal and lower back areas in order to maintain a strong midsection/ core musculature.

No matter what your age, experts say one of the greatest obstacles to exercising is just getting started.

“Many older adults who have a chronic health issue such as pain or dysfunction are afraid if they start they will hurt themselves,” Knopf says. “It is always wise to have a health professional advise the client of what they need to be careful about. In most cases, if a

person starts out very slowly and listens to their body, they will do not harm. The key is to start at 5-10 minutes and see how their body feels and they either progress or re-assess. It’s never too late to start.”

Milner suggests asking yourself where you want your body to take you in your golden years.

“From an exercise stance, it may be you want to be healthy enough at age 70 to travel. If you’re not fit, you’re going to have a lot of trouble with the Great Wall of China.”

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Celebrity Health:

Amy Grant An inside look at how this pop star stays fit and healthy by listening to mom

By Lisa Iannucci special to the courier

I

t’s hard to believe that singer Amy Grant is 50 years old. After earning her first recording contract when she was only 15 years old, this award-winning contemporary Christian superstar is now a veteran of the business. One look however, reveals a woman who understands the importance of good health in aging.

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CONTINUED from page 8 SilverSneakers program at Saint Mary’s Wellness Fitness Center (SMWFC). Offering classes for seniors since 2002, the center began teaching the SilverSneakers curriculum in 2007 and currently has more than 800 enrollees in numerous SilverSneaker classes.

SMWFC provides seven SilverSneakers signature classes each week taught by certified instructors trained to be sensitive to the needs of seniors. SilverSneaker classes include yoga, muscular strength training, range of movement and cardio circuit exercises. In addition to these classes SMWFC also teaches a senior cardio dance class and is working to-

wards adding Zumba Gold to their senior offerings.

Still not convinced? Maybe that’s because your cognitive function is suffering due to lack of exercise.

With age there are substantial declines in brain tissue density in the area of the brain responsible for thinking and memory. One of the most exciting areas of exercise research shows that brain neurons, the special cells that help you think, move, and perform all the bodily functions including your memory, increase in number after just a few days or weeks or regular activity and losses in these areas were substantially reduced with improved cardiovascular fitness.

So now it’s your turn. If wisdom really does come with age, prove it.

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I

t’s easy to think that as a celebrity, she would credit her healthy, young looks to some miracle fountain of youth concoction or perhaps a little nick and tuck.

Nope. Grant is so down to earth that she just grabs what’s in the shower to wash her hair, doesn’t limit any foods in her home and doesn’t even have a trainer on speed dial.

So how does she do it? She starts by crediting her mother. Grant, the youngest of four girls, grew up in Nashville, Tenn., and she calls her childhood average.

Her dad was a doctor and her stay-at-home mom did most of the cooking, but her mom required sit down family meals for breakfast and dinner.

“Fast food wasn’t really around and breakfast and dinner were honored meal times,” Grant says. “Every dinner included a meat, two vegetables and a green salad.”

She fondly remembers watching her mom perform her daily exercises on her bedroom floor. “She would do Jane Fonda workouts too,” she says. “She had arthritis so she tried to be as healthy as she could. We were always told to go outside and play, and it’s the same thing I say to my kids now.”

Grant has four children – three with her first marriage to Christian musician, Gary Chapman, and one with husband and country music artist, Vince Gill (she and Gill have been married for 11 years). After the birth of her third child, Grant worked with a trainer for five years.

“It was the only time I really worked with a trainer because I had three kids in five years and lost the handle on physical fitness,” she says. “I got into the best shape.”

In the mid 90s, Grant says that all bets were off when it came to working out at a gym. “Instead, I started walking and biking and enjoyed just being active,” she says. “Today, when we have time as a family, we’re not at the mall. If the sun is

Today, when we have time as a family, we’re not at the mall. If the sun is shining, we’re walking or kayaking or doing something fun outside.

shining, we’re walking or kayaking or doing something fun outside. When one of my kids became more sedentary, we went out to buy her new tennis shoes and started playing.”

Grant says that no food is off limits in her house. “We don’t eat out of boredom, but we have had cycles where we made better health choices and those that were

not so good, but I don’t monitor it,” she says. “One of my daughters had a fabulous dessert at a restaurant in town once but ate too much of it and felt sick. I told her to remember that feeling the next time she wanted to eat too much.”

When she’s on the road performing in concert, she’ll order pizza or other dishes to have on the tour bus after

Sunday, Sept. 25, 2011

1

the show is over. “We all do it,” she says. “We try to make healthy choices, but at that time of night after a show, it feels nice to have that reward.”

Grant’s flawless hair and skin isn’t the result of some secret skincare routine either.

“I just grab what’s in the shower,” she says.

She suffered from acne as a teen, but today her only consistent skin care is the use of a special olive oil that she purchased while visiting an olive oil tasting room.

“Make sure you moisturize your neck,” she advises.

“And if you’re not going to put on makeup, make sure you moisturize.”

She does admit to completing an annual body cleanse made of cayenne, maple syrup and lemon juice. “If I feel like my body is out of whack, I’ll do a cleanse,” she says. “If I’m getting a little thick around the middle, I try to make decisions to be more active.”

For Grant, that doesn’t mean hitting the gym, walking on the treadmill or calling up her trainer. “I create a diversion and do things that sound like fun, like paint furniture or redo the flower bed,” she says. “If diet and all those things are the focus of your energy and are a looming monstrosity in your consciousness and that’s all you think about, it’s not a good quality of life.”

And with her children, marriage and a successful recording career that includes more than 30 million albums sold and six Grammys in multiple categories, it looks like award-winning songstress, author, wife and mom, definitely knows the meaning of a good quality of life. She is currently on tour with Christian recording artist Michael W. Smith.

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By Bev Bennett SPECIAL TO THE COURIER

F

Tips to Trim a

Table For Two

Empty nesters are prone to overcook for the kids that no longer live at home.

Here’s how to adapt to feeding fewer folks

or empty nesters, there are a few telltale signs that adjusting to cooking for two might not be going so well: • Squirrels have your yard pegged as the best source for breadcrumbs.

• It’s Wednesday and you’re still eating the Sunday night pork roast.

• A sale on a 10-pound bag of potatoes sets your heart fluttering.

• The weekly gallon of milk spoils before you finish it.

Scaling back after years of cooking for a full table is challenging, but essential to saving money and avoiding waste.

And, when empty nesters downsize their meals, it’s much simpler to eat healthfully, say nutrition experts.

People may not have been aware of how much they were consuming when those big serving platters continued to adorn a table for two.

Now is the time to change.

“Before you get to shopping, resize your mindset,” says Dayle Hayes, registered dietitian, Billings, Mont.

To get a better idea of how to scale back favorite dishes, check recipe websites. Some offer the ability to recalculate ingredient lists according to how many people are being served.

Look at a dinner plate and, “acquaint yourself with the idea that half the plate should be fruits and vegetables; one-fourth should be a protein source and one-fourth should be grains,” Hayes says.

Once a person can visualize a healthful plate, draw up a shopping list, including produce, dairy, lean meat or poultry, fish and wholegrains, such as whole-wheat pasta or brown rice.

Opt for individual pieces of fruit, not large bags, says Drusilla M. Banks, extension specialist, food science and nutrition programming, University of Illinois

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Have You Heard?

“Plan ahead. Roast a chicken [for dinner] and have multiple plans for using the remainder in sandwiches, soup stock and maybe the chicken wings for a picnic.”

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— Dayle Hayes, registered dietitian Extension, Chicago.

Consumers in urban areas can adapt a European shopping style, purchasing what is needed for the day.

“I really like that style,” says Hayes, president, Nutrition for the Future, Inc.“I can buy a half pound of asparagus at a time and don’t have to bulk up,” says the Montana-based dietitian. She also enjoys the mile a day walk to her grocery store.

Many folks are still purchasing milk by the gallon, forgetting that there are no longer kids standing in front of the refrigerator drinking out of the carton, says the extension specialist. Pick single-size servings of milk in six packs and single-size cartons of juice, Banks says.

Frozen food also offers advantages for the one- or two-person household, Banks says. She suggests buying packages containing individu-

ally wrapped frozen fish and chicken breasts.

“Pull out what you need and keep the rest [in the freezer]. It works very well,” Banks says.

Smaller cooking utensils can also help empty nesters adapt.

“If you have a 5-quart Dutch oven you may feel compelled to fill it. You may be tempted to fill up a 10inch skillet; buy an 8-inch once instead,” Banks says.

When tempted to purchase more food than needed for a recipe, schedule “planned overs,” says Hayes, who writes at www.eatwellatschool. blogspot.com.

“Plan ahead. Roast a chicken [for dinner] and have multiple plans for using the remainder in sandwiches, soup stock and maybe the chicken wings for a picnic,” Hayes says.

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SMARTS HEARTS

JOINTS

By DARCI SMITH SPECIAL TO THE COURIER

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s people age, many begin to see the wisdom in George Bernard Shaw’s famous lament, “youth is wasted on the young.”

Just when life begins to slow down enough to enjoy it, bones start to creek.

Memories fade. The old ticker doesn’t tick as well as it once did.

Although bodies definitely age, experts agree that all is not lost after 50.

Smarts

Aging brings about both good and bad changes in the brain, says Dr. Gary Small, geriatric psychiatrist and director of UCLA’s Memory and Aging Research Center and the Center on Aging at the Semel Institute for Neuroscience and Human Behavior. Extensive brain scanning of older adults has revealed the build up of amyloid plaques and neurofibrillary tangles, which cause a decrease in memory, he notes. But he points out an upside: the white matter coating thickens on axons, allowing the frontal lobe –

the thinking part of the brain – to function better.

“You can teach an older brain very quickly,” Small adds.

50s

People may begin to notice memory differences as they age, especially if comparing their mind to a decade like their 20s. But it’s typically not anything serious, Small notes.

Exercise and eating right is important to brain health.

“Your brain is 70 percent fat, so the kind of fat you digest is very important,” he says, recommending the fresh fruits, olive oil and fish found in a Mediterranean diet.

60s+

The risk for dementia increases as a person ages, with people over 65 carrying about a 10 percent risk, Small says. The risk increases 20 percent at 70.

Stay sharp with mentally stimulating activities, which have shown to lower the risk of Alzheimer’s disease. Small suggests any kind of puzzle, especially visual ones like jigsaw puzzles or mazes, or crosswords, which “crosstrain” the left and right parts of the brain.

It’s still possible to improve memory skills, and the results can last for

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years, Small says.

The Alzheimer’s Association estimates that one in eight Americans over the age of 65 has Alzheimer’s, and nearly half of people age 85 and older have the disease. Most survive four to eight years after being diagnosed, although some live as long as 20 years more.

Small notes that once a person has Alzheimer’s or dementia, having a good impact is difficult. Research continues to focus on early detection methods and treatments.

Heart

According to the American Heart Association, the average age of the first heart attack is 64.5 for men and 70.3 for women. About 81 percent of people who die from coronary heart disease are over age 65.

Whether or not people are at risk for heart issues as they age largely depends on a number of risk factors, says Dr. Vincent Bufalino, president and CEO of Illinois-based Midwest Heart Specialists and Clinical Associate Professor of Medicine at Loyola University Stritch School of Medicine.

High blood pressure, diabetes, high cholesterol, smoking and obesity can all negatively affect a person’s heart health. Those are all controllable, he notes, whereas another major risk factor, family history, is not.

50s

Studies show that “if you make it to your 50s with no risk factors, your chance of living another 35 years is good,” Bufalino says.

But those with risk factors may begin developing coronary disease, including blockages or “clogged up pipes.”

He recommends taking a heart attack risk assessment quiz, like the one the American

“

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People need to see their doctor regularly. It gives us the opportunity to prolong their lives by finding problems early and dealing with them.”

— Dr. Dr. Vincent Bufalino, president and CEO of Illinois-based Midwest Heart Specialists

Heart Association offers one on its website, as well as being mindful of the controllable risks, eating well andexercising.

“The better you take care of yourself, the more likely you are to live a long life,” he says.

60s

Age begins taking its toll on the heart beginning in a person’s 60s, says Bufalino, especially when risk factors are present.

Weakening of the heart muscle can begin presenting itself through being tired, short of breath and winded, and an inability to function in normal day-to-day life.

Don’t ignore these early warning signs – today’s technology allows doctors to fix or control problems in 95 percent of patients they see. “We just need an opportunity to see these folks and intervene,” he explains. “You don’t need an elephant sitting on your chest type of chest pains to be seen.”

He recommends this age segment engage in activities that get blood flowing, such as walking or biking indoors.

70s

It’s very common for people to develop more heart-related conditions in their 70s, which are the result of the heart being enlarged and beat up over time. Risk factors are “starting to take their toll,” Bufalino notes, especially in the form of arrhythmia, atrial fibrillation and blockages.

“People need to see their doctor regularly,” he adds. “It gives us the opportunity to prolong their lives by finding problems early and dealing with them.”

Also, continue exercising.

Bufalino says his patients

who exercise in their 70s seem happier and are the ones he prescribes less pills to and sees less often.

walking, biking and swimming.

60s

The result of a heart pumping for 80 years or more often becomes evident through heart problems like congestive heart failure. But those who take care of themselves can make it into their 80s with few issues, says Bufalino, and can better handle issues that come along.

The more active and independent a person remains, the better – and the duration and intensity of exercise should be less, he says.

Orthopedic specialists see lots of arthritis in this decade, especially osteoarthritis, which is the wearing out of joints with no specific cause, Schabel says.

Bursitis is also prominent, as muscles become less flexible and weaker. This chronic achiness can be limiting and requires a conditioning and stretching program.

Establishing or maintaining an exercise program is vital at this age, but Schabel recommends seeking professional help for finding activities that don’t strain joints.

Joints

70s

80s+

Kathryn Schabel, orthopedic surgeon and assistant professor in Oregon Health and Science University’s Department of Orthopaedics and Rehabilitation Department, says that taking care of joints is key at every age to avoid chronic pain.

50s

How joints fair during this decade often depends on factors from a person’s younger years, such as injuries and activity level, according to Schabel. Worstcase scenario for the overly active could be joint replacement surgeries for those with pain and disabilities, she says.

At this age, women may suffer bone density issues following menopause. She advises having a bone density screening test and engaging in weight-bearing exercises to improve bone density.

The 50s tend to be the heaviest decade in life. Stay active and light, says Schabel, with joint-friendly activities like

The issues of the 60s continue in the 70s, but are joined by a lack of stability. The drastic increase in falls, and in fragility fractures, can be credited to bone density issues, Schabel says.

It’s a myth that people can’t remain active, but a primary care physician should monitor.

In addition, walking sticks can help stability while walking.

80s+

“We don’t have any age limit on people’s joints we’ll fix,” Schabel says. “More and more people are healthy into their 80s, especially women.”

Preventing falls is vital during these decades. As a person’s age increases, a fall can prove to be an event that “heralds bad things to come,” she says.

Still, walking with a cane or a walker, if needed, is encouraged for staying active, as is maintaining a healthy weight.

“Staying physically active is a big part of physical and mental health,” Schabel adds.

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Get Hip Smart W

ant to reach 60 or even 70 years of age without experiencing hip joint problems?

According to the American Academy of Orthopaedic Surgeons, it's getting harder all the time. More than 193,000 hip replacements are performed each year, and that number is on the rise.

Avoidance is possible says Karl Knopf, author of “Healthy Hips Handbook” (Ulysses, 2010). “Identifying a problem early keeps small problems small," Knopf says. The manual outlines the causes for common hip injuries such as snapping hips, bursitis, iliotibial band fasciitis and Legg-Calve-Perthes, a hip diseases associated with inadequate blood supply to the hips.

As people exercise their hips, Knopf recommends balancing the volume of training with the intensity of training, knowing the a person’s range of motion, including exercises that train small supporting muscles of the hip region, acknowledging the dangers of exercises, understanding how to mix reps and sets for maximum gain and minimum risk.

crossed-leg drop: tensor fascia latae

Lie on your side on the edge of a bed or bench. Be careful not to roll off. Gently allow the top leg to drop off the side as far as is comfortable. Breathe into the stretch and relax. Hold for 10–30 seconds, as tolerated. Repeat 3–5 times, then switch sides.

piriformis stretch: piriformis, low back The piriformis muscle is a deep-lying muscle in the gluteal region, through which some believe the sciatic nerve passes. When the piriformis is too tight, it is believed to cramp the sciatic nerve, causing the symptoms of sciatica.

Lie on a mat with your knees bent and your feet flat on the floor. Cross your right knee on top of your left knee and grab behind your left leg with both hands. Gently pull your knees in toward your chest. Stop when tension occurs. Hold this position for a comfortable moment, focusing on the sensation of the stretch.

TFL stretch: tensor fascia latae Sit upright on the floor with your legs out in front of you. Maintain good posture. Cross your right leg over your left thigh and tuck your left foot by your right buttock.

Exhale as you place your left elbow on the outside of your right thigh and gently twist your upper body to the right. Hold for 15 seconds. Switch sides and repeat.

Caution: If you’ve had hip replacement surgery, take extra care when doing this.

If you have osteoporosis/osteopenia, do not pull your knees in past 90 degrees.

Caution: Avoid this stretch if you have poor balance or bad knees.

kneeling hip flexor: hip flexors Kneel on a mat or something soft to protect your knees. Move your left knee forward so that you can place your left foot flat on the floor. Maintain an erect position, lifting your chin, squeezing your shoulder blades together, pulling in your belly button and contracting your gluteals. Slowly press your hips forward until you feel a comfortable stretch in the front of your kneeling leg. Hold this stretch for a comfortable moment. Be aware of any cramping in the hamstring of the front leg.

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50 PLUS 2011

Older … Now What About Wiser?

Getting better with age starts with improving performances in the most important roles we play: parent, grandparent, spouse, employee and community member

By Anna Sachse CTW FEATURES

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hen people are young, it’s easy to view oneself as the star of the show. But as the years pass by, people begin to realize that the character being played continually changes. So how do you become the best fifty-plus you?

Here, a slew of experts weight in on how to be a better…

Parent

The single best way to teach adult children how to lead successful, fulfilling lives is to model for them the characteris-

tics that parents hope they acquire, says Kathi Casey, founder of HealthyBoomerBody.com. Dedicate quality time to both family and work, be financially responsible, cultivate meaningful friendships, avoid addictive behavior, face problems head-on, prioritize personal growth and talk to and about others with respect. Just as when they were younger, adult children will learn more by watching than they will from lectures or threats.

Of course, it’s certainly okay to offer advice. “But keep in mind that they get to make their own decisions

and mistakes,” says Pat Nunan, a director for Boomer-Living.com and owner of Lifestyles Design, a Pennsylvania-based firm specializing in independent living solutions for seniors. “Let them know you’re there for them if they need you, but give them their space.”

In addition, even though a parent's role will always be one of guidance, as children age parents will have more opportunities to be friends. Schedule movie, golf, book club, walk or coffee dates and show a genuine interest in their lives.

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Grandparent

Depending on a family’s needs, grandparents can take on many different roles, says Nancy K. Schlossberg, a professor emerita in counseling at the University of Maryland, College Park and author of “Revitalizing Retirement: Reshaping Your Identity, Relationships, and Purpose” (APA, 2009). If a grandchild lives close by, a grandparent might serve as a babysitter or playmate, but it’s also possible to play the part of a teacher and historian when family lives far away, thanks to telephones, email, Skype and good old-fashioned cards.

But being the best grandparent also means taking care of personal needs. “If you’re helping out with childcare, create a clear schedule that allows you time with the grandchildren AND time away,” Nunan says. Grandparents are more likely to be pleasant and present with the little ones when also nurturing their own marriage, friendships and hobbies.

In addition, in order to keep up with all those tykes, stay on top of health. This means eating well, not missing medical appointments and getting at least 30 minutes of exercise daily. Casey suggests making fitness fun — and a fantastic life lesson — by incorporating grandchildren – go outside and shoot hoops, dance around the living room or play a game of hide-and-seek.

Spouse

One of the gifts of a long-term marriage is finally realizing it's impossible to change one another, says Mary Eileen Williams, founder of the Feisty Side of Fifty blog and radio program. “My suggestion – after 36 years of marriage – is to become more accepting of each other’s differences and support your spouse’s new interests and opportunities for growth.”

It's also vital to embrace moments to grow and try new things together, adds Marjorie Hope Rothstein, a boomer consumer expert and columnist for Boomer-Living.com. Travel, for example – from a wine country weekend to that African safari you’ve always talked about, just DO it. Prefer something longer term?

Sign up for a basic yoga class, study gourmet cooking, take tango lessons or go skydiving.

“Anything that’s new and exciting for you both you will evoke a sense of connection,” Rothstein says.

Speaking of connection, don’t forget to touch each other, says Nunan, who’s been married for 38 years. This means maintaining intimacy in the bedroom, but also finding smaller ways to show affection, such as taking showers together, stopping for a hug as passing in the kitchen and always kissing each other goodbye when leaving the house.

Sunday, Sept. 25, 2011

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Employee

Living in a roller-coaster economy and facing younger competition – how does an aging worker determine what his or her role is in a tumultuous workplace?

“First off – and I’m adamant about this – do not feel ‘less than’ because of your age,” says Williams, author of “Land the Job You Love: 10 Surefire Strategies for Jobseekers Over 50” (CreateSpace, 2010). “You don’t want to act like a know-it-all, but you have every right to take pride in the skill set, market knowledge and professional network you’ve built up over a lifetime.”

This attitude is especially important right now, she says, as the media has focused much of its workplace bad news around boomers, suggesting that they’ll have greater difficulty finding a new position if they lose their job.

But buying into these discouraging headlines will only make it more difficult to present yourself as a confident, quickwitted, can-do current employee or job candidate.

That said, never demean younger coworkers, notes Schlossberg. Not only could a person lose out on learning from the unique perspectives or skills they bring to the table, he or she will likely be perceived as dated and someone who doesn’t work well with teams.

Instead, present yourself as a seasoned employee/job applicant who is eager to mentor younger workers and teach them the ropes, says Williams. “This is good for the organization and a great selling point in a review or interview.”

And if approaching retirement or financial stability has made interest in traditional employment wane, Williams also recommends looking into part-time work or consulting, which may allow people more freedom, or opting for an encore career centered on social responsibility or an activity you’ve always loved.

Community Member

For the fifty-plus crowd, finding ways to volunteer or participate in civic-minded activities is critically important, says Schlossberg, who founded the website TransitionsThroughLife. com. “There’s lots of evidence to show that those who contribute live healthier, happier lives and perform better cognitively.”

There are plenty of charitable organizations in need out there so take the time to find an area that truly taps into personal interests, utilizes your skills and natural talents, fulfills you and enables you to serve others in ways that give you energy, Williams says. You might also consider helping out at a hospital, sitting on a panel to improve local parks, advocating for seniors’ issues, walking dogs for the Humane Societyor volunteering in a grandchild’s classrooms.

“Many boomers have spent years in unfulfilling jobs,” Williams says. “So community service can truly become the gold of your golden years.”

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To Pinot or Not to Pinot

Do red wine’s health benefits add up?

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ost people have no doubt heard encouraging words about red wine and better health; how that glass of Cabernet Sauvignon with dinner may reduce the risk of heart disease.

But before reaching for the corkscrew, exercise caution.

“If you’re over 50, and if you don’t drink alcohol, don’t start,” says Christine Gerbstadt, registered dietitian and spokesperson for the American Dietetic Association.

Despite red wine’s healthy aura, Gerbstadt and other nutrition professionals are wary of promoting it.

They question whether it’s actually beneficial, whether consuming alcohol may lead to other issues and whether people wouldn’t be better off with heart-healthy alternatives.

“There’s no indication that it [red wine] does anything for heart disease,” says Roger B. McDonald, Ph.D., professor, Department of Nutrition, University of California, Davis.

No scientific comparison trials have been done to determine the specific effect of wine on heart disease risk, according to a statement from the American Heart Association.

“There are compounds in wine shown in vitro [test tubes] to work.

Once they get in the body they haven’t been shown to work,” McDonald says.

If wine doesn’t improve a person's health, can it have downsides?

Yes, says Dr. Gerbstadt.

Wine is caloric. A 5-ounce serving of red wine contains about 125 calories. If a person drinks a glass a day, she could be gaining 12 pounds a year if those calories aren’t subtracted elsewhere, Gerbstadt says.

“Wine is luxury calories. The amount of calories in a serving [of wine] don’t add significant vitamins or minerals to the diet,” Gerbstadt says.

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How to keep bones in peak condition

Bone-Up for Better Health

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hen you were younger, exercise may have been at the bottom of your to-do list.

Bone-building diet? If you added a splash of milk to your coffee you thought you were set for calcium.

But now that you’re experiencing menopause you may wonder if you’ve set yourself up for osteoporosis.

The answer is probably in your family’s genes, says Richard Dell, MD, orthopedic lead of the Healthy Bones Program at Kaiser Permanente in Southern California.

“Look at your mother. You’re looking in the mirror,” says Dell, an expert in bone health.

You should be paying attention because menopause is when your body goes through accelerated bone density loss as you lose estrogen.

“As soon as you hit menopause you lose 1 to 3 percent of your bone density a year,” says Dell.

But even if you ignored your bone health in your youth, you can take steps to preserve bone or develop greater bone density now, say experts.

Mid-life is a perfect time to talk to your physician about osteoporosis, according to Felicia Cosman, MD, clinical director of the National Osteoporosis Foundation (NOF) in Washington, D.C. Discuss your risk factors, which include your age, sex, poor nutrition, certain medications, a history of smoking or excessive drinking or lack of exercise, especially weightbearing routines.

If you fit the osteoporosis profile get screened at age 50, Dell advises.

Regardless of your health you should have your bone mineral density checked if you’re a woman over the age of 65.

And if you’re a man, don’t assume you’ll be spared. The Kaiser Permanente physician advises screening for men over age 70.

Talk about your options. Your physician may suggest exercise routines, taking calcium (1,000 milligrams of calcium daily; 1,200 after age 70) and vitamin D (600 International Units, which is a new recommendation) and perhaps prescription medications.

Improving your diet is a critical

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“The nutrition we think is ideal is high in fruits and vegetables and calcium rich,” says Cosman, author of “What Your Doctor May Not Tell You About Osteoporosis.”.

She advises people to get their calcium in foods, not supplements, if possible.

Get three high-calcium foods daily, such as milk, cheese, calcium-fortified orange juice or cereal.

“If you’re getting three servings a day [of calcium-rich foods] you don’t need supplements,” says Cosman.

As clinical director for NOF, Cosman also supports the need for vitamin D and suggests having your vitamin D blood levels checked for adequacy.

Exercise is another beneficial and inexpensive step you can take.

In one of the most positive outcomes, postmenopausal women who followed a specific exercise regimen and who consumed adequate calcium maintained or increased their bone density, according to research from the University of Arizona, Tucson.

Volunteers who completed one year on the experiment saw improvement at their hips; those who followed the regimen for four years saw improvements in their spines as well, according to Linda Houtkooper, PhD, registered dietitian and head of the Department of Nutritional Sciences.

Sunday, Sept. 25, 2011

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Our Care for this Community

Continues to Grow Leading physicians. That’s our promise. Saint Mary’s Regional Medical Center and Millard-Henry Clinic are pleased to announce the

addition of Christina Bartlett, M.D. to our skilled and experienced Pediatric medical staff. Dr. Bartlett completed medical school and her residency with

479-968-2841

saintmarysregional.com 1808 West Main Street Russellville, AR 72801

UAMS and Arkansas Children’s Hospital. She is a member of the American Academy of Pediatrics, and is currently accepting new patients.

To schedule an appointment with Dr. Bartlett, call 479-968-2345