Spring 2020 Active Living: The Retirement Years by Skagit Publishing

Spring 2020

Active Living: The Retirement Years

Inside This Issue: HEALTH: COVID-19

HEALTH: Stay Fit

COVID-19: how to avoid scams and fraud ...................2

3 benefits of chair yoga.........5

3 ways to make the most of social distancing ..................3 Support your local producers.3 HEALTH: Eat Well Reducing your salt intake after 50 ................................4

4 ways to be more active ......5 TECH: Info & Advice What to do if your Wi-Fi stops working .......................6 4 considerations when choosing a smartphone .........6

The risk of dehydration among seniors ......................4

A Supplement to the Skagit Valley Herald And the Anacortes American

LIFESTYLE: Healthy Habits 10 healthy habits for a longer life..........................7 How to prevent and relieve lower back pain.........7 The benefits of gardening ......8

E F A S U O Y G N I P Y T I R KEE IO R P R . . . U d n O i M S I of e c a e P r u o Y r o F

Active Living | HEALTH: COVID-19

COVID-19: how

to avoid scams and fraud

With the recent concerns of COVID-19, the Hearing With the recent concerns of COVID-19, the Aid All HealthCare About Hearing team is dedicated to keeping team is dedicated to keeping you you safe.safe

INTRODUCING: CURBSIDE SERVICE When you arrive, give us a call. A team member will come to your car, get your hearing devices, address any questions, and perform services in our office. Once completed, we’ll bring your hearing devices back out to you, including any needed supplies such as batteries.

(760) 565-5429 360-707-5500 JUST YOU, A LOVED ONE, OR CARETAKER In order to lessen the amount of traffic in our common areas, we ask that only those who are essential to the patient’s care attend the visit for now.

DON’T FORGET - WE SHIP If you’re needing supplies like hearing aid batteries, don’t forget we can ship it to you!

MOST IMPORTANT If you are experiencing symptoms of COVID-19, or have potentially been exposed to the virus, please let us know. We will work with you to reschedule your visit.

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Diane Fox

All About Hearing 218 Rio Vista Ave. Burlington,WA (760) 565-5429 98233 AllAboutHearingWA.com

Palm Desert Sun City/Palm Desert Palm Springs 44630 Monterey Ave., #100 39615 Washington St., #C 555 So. Sunrise Way, #116 (1 1/2 blocks N. of Hwy 111) (Next to Sherwin Williams) (Corner of Sunrise/Ramon)

ver the last few weeks, fraudsters have attempted to profit from the fear, uncertainty and misinformation surrounding the coronavirus pandemic. These malicious individuals are taking advantage of the crisis to launch various scams. According to the Federal Trade Commission, fraudsters are posing as representatives from the World Health Organization, the Red Cross, the Centers for Disease Control and Prevention, government departments and charities. Among other things, these scammers offer: • Fast, alternative screening tests • Fake lists of infected people in your area • Fraudulent products that claim to treat or prevent the virus • Decontamination and cleaning services • Medical supplies in exchange for a donation • Financial aid that requires you to provide sensitive information There’s also been a surge in coronavirus-related phishing emails with malware attachments and requests for personal and financial details.

WHAT TO WATCH OUT FOR To protect yourself from fraud, you need to be cautious and think critically. Here are a few red flags that should give you pause: • Questionable offers or claims that seem too good to be true such as miracle cures, faster testing and vaccinations • Requests for personal or financial details including your PIN, credit card number or mother’s maiden name • Donation requests for victims or medical research from an unfamiliar charity or organization • Unsolicited calls, emails or text messages offering medical advice or requesting immediate action or payment In general, you should never click on a link, download a file or provide sensitive information unless you can confirm that the request comes from a legitimate source. You can do this by verifying whether a charity is registered with the Internal Revenue Service, confirming the information on an official government website or finding the company’s contact information online and giving them a call.

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Active Living | HEALTH: COVID-19

Support your local producers

he next time you need to restock your fridge, support the producers in your area by buying local. Many businesses have adapted their services during these difficult times and are continuing to provide you with a variety of fresh produce, meats, cheeses, breads, ready-made meals and artisanal goods.

3 ways to make the most of social distancing

ocial distancing is essential to reduce the spread of COVID-19 and prevent the collapse of the health-care system. Nonetheless, the prolonged confinement can be difficult to endure. If you feel discouraged, remember that staying at home presents a unique opportunity to be productive. Here are three ways you can make the most of the situation.

1. TACKLE YOUR TO-DO LIST Whether you’ve been meaning to alphabetize your library, reorganize your closet, sort through your children’s toys or clean out the shed, now’s an ideal time to check these tasks off your to-do list. Take advantage of the break in your regular routine to complete chores you’ve been putting off.

2. TAKE UP A NEW HOBBY

Even if their storefronts are closed, many producers are accepting orders over the phone and online. Just make sure to ask if they’re adhering to the latest health and safety regulations when handling, preparing and delivering your food. Also, keep in mind that you’ll probably need to pay by credit or debit card as many businesses aren’t accepting cash at the moment.

The current disruption to your regular schedule offers a unique chance to engross yourself in a creative project. You could try your hand at writing a novel, composing a song, creating a series of paintings or taking up pottery.

At a time when communities need to come together, buying local is an easy way to show your support. Despite the pandemic, you can fill your fridge with fresh products that are grown or made locally.

When your order is ready to be picked up, simply drive to the store or designated pickup location and the staff will most likely place your purchases right in the trunk for you. Other businesses will deliver directly to your home. Although some stores remain open, you’ll likely have to disinfect your hands before

Have you always wanted to learn sign language or how to play the guitar? Or maybe you want to learn how to cook, bake or knit a pair of slippers? If so, this is a great opportunity to develop your skills and try new activities.

3. EXPLORE YOUR ARTISTIC SIDE

you enter and will need to remain at least six feet away from other people. Make sure you inquire about a store’s policies before you show up, and be prepared to follow them.

THANK YOU

Thank you for your support as we keep our seniors safe, engaged and connected at our community during the “Stay Home, Stay Safe” order. Thank you for the pen pal letters, tulips and smiles!

Without a doubt, social distancing is a challenge. Fortunately, there are numerous ways you can make it an enriching experience.

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Active Living: The Retirement Years

Active Living | HEALTH: Eat Well

Reducing your salt intake after

s you get older, monitoring your daily sodium intake becomes increasingly important. This is because consuming too much salt can negatively impact your health and longevity. Here’s what you should know.

DAILY INTAKE The recommended sodium intake for people between the ages of 14 and 50 is no more than 1,500 milligrams per day. This is the equivalent of less than one third of a teaspoon. However, once you reach

your 50s, your daily consumption should be reduced to 1,300 milligrams. And after the age of 70, this amount should go down to 1,200 milligrams. Regardless of your age, consuming more than 2,300 milligrams of salt per day can adversely affect your cardiovascular health.

CONSEQUENCES There are numerous health risks associated with a highsodium diet. Consuming too much salt can, among other things, increase your risk of high blood pressure,

stomach cancer and heart disease. Excess levels of sodium can also damage your kidneys and affect bone density.

HOW TO CUT BACK The most effective way to reduce your salt intake is to pay attention to what you eat and make conscious dietary choices. Here are a few recommendations to get you started: • Don’t add salt when you’re cooking • Avoid processed food and frozen meals

• Use spices, herbs, garlic and vinegars to add flavor • Don’t put a saltshaker on the table at mealtimes • Limit your use of condiments and bottled salad dressings • Opt for the low-sodium version of snacks, sauces and soups Don’t hesitate to consult your doctor for more information on how to manage your salt intake.

The risk of dehydration among seniors

id you know that seniors are more susceptible to dehydration? This is because aging causes the body’s thirst signals to weaken, thereby increasing the risk of not

drinking enough. In addition, the kidneys become less effective at conserving water when eliminating waste. Plus, mobility and memory problems can make it harder for

older adults to drink fluids regularly. Dehydration is also a side effect of medications used to treat high blood pressure and heart disease.

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SYMPTOMS A dry mouth and thick saliva are common symptoms of mild dehydration. Other warning signs include reduced urination, having dark yellow urine, getting a headache and experiencing muscle cramps.

In the summer, consuming ice pops and smoothies may help counteract excessive perspiration. It can also be beneficial for seniors to keep fruit juice or a sports drink on hand

to quickly replenish fluid levels if they experience mild dehydration. Moderate to severe dehydration, however, is considered a medical emergency and requires immediate hospitalization.

More severe dehydration can result in an inability to urinate, low blood pressure, an elevated heart rate and convulsions. Weakness, irritability, dizziness and confusion are also symptoms.

PREVENTION The most effective way to prevent dehydration is to consume enough fluids, and seniors shouldn’t wait until they feel thirsty to drink. It’s a good idea for them to always have water within easy reach, drink gradually throughout the day and include a beverage with every meal. Dining | Bedroom | Entertainment | Home Office | Upholstery

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There are also a variety of foods that can help with hydration, including most fruits and vegetables. A bowl of low-sodium broth is a good source of electrolytes and a soothing alternative to water on a chilly afternoon.

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3 benefits of chair yoga

ou’ve likely heard about the numerous health benefits associated with yoga, but did you know that you can achieve similar results from a chair? Here are three reasons this type of yoga is great for those with mobility issues.

1. IT CAN BE ADAPTED ACCORDING TO YOUR ABILITIES In chair yoga, traditional yoga poses are modified so they can be performed in a seated position. This means you can complete an entire workout without needing to stand or lower yourself to the floor. Each movement can be executed at your own pace and customized based on your physical limitations.

Active Living | HEALTH: Stay Fit

injuries in your daily life.

4 ways to be more active

3. IT CAN GIVE YOU A CONFIDENCE BOOST

Do you feel unsteady or unsure when you move due to age, illness or a loss of mobility? Chair yoga is an opportunity to rediscover your body’s capabilities in a safe environment and regain confidence in your movements. Are you intrigued? Then pull up a chair! Many seniors’ residences and community centers offer chair yoga courses. Plus, once you’ve learned the poses, you can do them pretty much anywhere.

ccording to the Department of Health and Human Services, adults over the age of 65 should engage in at least two and a half hours of moderateintensity aerobic activity every week. Here’s how to begin.

active. Exercising is also a great way to enhance your social life. Invite your family for a bike ride or sign up for a dance class with friends.

1. CHOOSE FUN ACTIVITIES

Ease into a more active lifestyle to avoid getting discouraged and injured. Start by integrating a few 10-minute activity sessions into your week. Gradually increase the frequency and duration of your workouts until you attain the weekly goal of 150 minutes.

If you opt for activities that you enjoy doing, you’ll be more motivated to stay There are many benefits that come with being more active. Physical activity can improve your balance and posture, help you to remain independent for longer and aid in preventing falls, injuries and certain diseases.

2. IT CAN IMPROVE YOUR STRENGTH AND BALANCE There are many chair yoga poses that gently put your balance and coordination to the test. These movements will help strengthen your muscles and improve your health. Chair yoga teaches your body to adapt to instability, which can help prevent falls and

2. START OFF SLOWLY

3. LISTEN TO YOUR BODY It’s important to respect your body’s limits, particularly as you get older. This

means taking a break or a day off when you need to. If you have a chronic condition, you should take into consideration how it affects your ability to safely engage in physical activity.

4. KEEP MOVING An active lifestyle is about more than just exercise. Walk whenever you can, both as a leisure activity and a mode of transportation. Plus, many household chores allow you to strengthen your heart and muscles, including mowing the lawn, carrying groceries and vacuuming. If you have a suspected or diagnosed medical condition, talk to a health care professional before you start a new physical activity or workout regimen.

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Active Living | TECH: Info & Advice

4 considerations when choosing a smartphone

What to do if your Wi-Fi stops working

f your internet connection unexpectedly cuts out, you may wonder if there’s anything you can do to fix it. Before you call your service provider’s customer support line, here are a few things to try that might resolve the issue. • Access a different website or use another search engine such as Chrome, Firefox or Safari. There might just be a glitch with the first website or search engine you tried. • Try to connect to the Wi-Fi on a different device such as a computer, tablet, cellphone or smart TV. If all of your devices are affected, the problem is likely with the router, modem or internet provider. If the issue is limited to one device, restart it and make sure it’s searching for the right network. • Inspect the modem and router to ensure all the wires are securely connected. It’s possible one of the cables simply got knocked loose. • Restart the router. Wait until the lights come back on before you try to access the internet again. If you still don’t have a connection, unplug the router’s power cord for 10 seconds and then plug it back in. Modem vs. router A modem connects your home network • Reset the modem. You’ll need a pencil or other to the internet. A router emits the Wi-Fi narrow object to press the tiny “reset” button. signal that gets picked up by your wireIf you’re still unable to connect to the Wi-Fi, conless devices. The router is usually the tact your internet service provider to inform them of smaller of the two and may have an antenna. Consult your user manual if the issue and request assistance from a technician.

martphones can make many things easier, but choosing the right device might not be so simple. Here are a few things to evaluate when making a decision.

1. OPERATING SYSTEM A smartphone’s operating system determines its basic functions, design elements and features. The most common types are iOS and Android. Your best bet is to stick with what you know. If you have other Apple devices, choose an iOS phone. If you’re familiar with using a Windows PC, you’ll likely be more comfortable with an Android phone.

2. SCREEN SIZE

you need help identifying your hardware.

For the most part, a larger screen will make it easier to use your smartphone

and give you more space to enlarge text and buttons. Keep in mind, however, that a bigger phone will also be more cumbersome. Test out different sizes at your local electronics store to find the right fit.

3. STORAGE CAPACITY

Do you intend to send a lot of text messages? Will you frequently need access to the internet when you’re outside of a Wi-Fi hotspot? There are many smartphone brands and models available. With a little patience and research, you’ll undoubtedly find one that works for you.

Do you plan on using your smartphone to listen to music, download movies or take a lot of pictures? Make sure the phone you choose has sufficient storage capacity or the option to add a memory card and increase the available space.

4. CELL PHONE PLAN It’s important to choose a plan that suits your budget and your needs. How much time will you spend talking on the phone every month?

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10 healthy habits for a longer life

Active Living | LIFESTYLE: Healthy Habits

How to prevent and relieve lower back pain

ower back pain is a common side effect of aging. Here’s how to go about preventing and relieving it.

PREVENTION Good posture is essential for preventing lumbar aches, as is the position you sleep in. Try to sleep on your side with your knees bent. If you can only sleep on your back, a firm mattress can help to prevent back aches. In addition, maintaining a healthy weight can help reduce the amount of strain put on your spine. Try to exercise regularly, ideally by performing activities that are of moderate intensity.

id you know that lifestyle choices have significantly more influence on longevity than genetics? Often, the habits you need to implement to live a longer, more satisfying life are easy to adopt.

1. DON’T SMOKE. Smoking contributes to numerous severe and potentially fatal health problems.

2. STAY ACTIVE. Older adults should engage in at least 150 minutes of aerobic activity every week. In addition, regularly stretching helps maintain mobility and prevent falls.

3. KEEP LEARNING. Challenge your mind with problem-solving activities and puzzles. This will reduce the risk of dementia and improve cognition.

4. EAT HEALTHY. Your diet should be rich in whole grains, fruits and vegetables. Avoid overeating, opt for plant proteins and eliminate saturated and trans fats.

7. BUILD FRIENDSHIPS. A strong social network helps prevent depression, loneliness and cognitive decline.

8. BE PROACTIVE. Regular screenings and preventive care will help your doctor diagnose and manage or treat diseases early.

Consulting a physiotherapist is another good idea, as these professionals can teach you various stretches and exercises that will provide relief. Massage therapy and ibuprofen can also help you manage your pain. If these methods fail and the pain persists, be sure to consult a healthcare professional, ideally before it becomes unbearable or spreads to other areas of your body.

You should also try to avoid lifting heavy objects. If you need to pick one up, keep your back straight, use your abdominal muscles and bend your knees.

RELIEF As much as possible, try to integrate physical activity into your daily routine that won’t impact your back. Swimming and walking

9. BRUSH AND FLOSS. Poor oral hygiene can lead to mouth cancer, heart disease and diabetes. Brush your teeth twice a day, floss daily and visit your dentist regularly.

10. MITIGATE STRESS. Stress and anxiety increase the likelihood of heart disease and stroke. Counter these risks with optimism and laughter. Many of these habits have multiple payoffs, meaning a few healthy choices allow you to reap substantial benefits and enhance the quality and length of your life.

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are two good examples. Yoga and tai chi are also great low-impact activities that allow you to gently stretch and strengthen your muscles.

5. GET OUTSIDE. Sunshine is good for your mood and your health. Being outdoors also encourages you to be more active.

6. SLEEP WELL. Seven to eight hours of quality sleep every night is crucial for regulating cell function and healing your body. goskagit.com

Active Living: The Retirement Years

The benefits of gardening

Aging shouldn’t stop you from cultivating your interests. Whether you’re a long-time gardener or eager to pick up the hobby, here are some of the advantages to gardening as you get older.

Health benefits Gardening is a form of aerobic exercise that strengthens major muscle groups and improves mobility. It also encourages you to spend more time outdoors where you can benefit from the sunshine and fresh air. Tending to a garden reduces stress, promotes relaxation and instills a sense of accomplishment. A vegetable or herb garden also gives you access to fresh, nutritious food.

Social opportunities Gardening can be a collective pastime that allows you to meet new people or spend time with old friends. Studies show that strong social ties increase longevity, lessen cognitive decline and prevent depression among older adults. If you live in a retirement home, inquire about joining or starting a gardening club to connect with residents who share your interests. You can even make gardening a family activity and an opportunity to teach your grandchildren new skills.

Downsizing potential A balcony garden or an assortment of houseplants will allow you to continue gardening once you’ve moved from a house to an apartment or retirement home. Many plants can thrive in pots and window boxes. If you’re used to growing a vegetable garden, microgreens can be grown in even a small living space. Also, plants make great roommates — they boost your mood, beautify your home and require little upkeep.

Gardening is an activity that can be done at any age. Find what works for you and don’t be afraid to get your hands dirty. 8

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