Fall 2020
Active Living: The Retirement Years
Inside This Issue: LIFESTYLE: Independence
LIFESTYLE: Stay Safe
HEALTH: Stay Connected
Maintain your independence as you age ......2
4 tips for safe online shopping ....................4
Senior volunteers; pillars of the community ........3
Building an emergency kit with disability in mind ...........6
3 ways to avoid loneliness if you have reduced mobility ...................4
3 ways to go gray .................8
LIFESTYLE: Planning Ahead Power of attorney: top considerations ......................7 Why is it important to have a will? ......................7
HEALTH: Stay Fit 3 exercises to improve your balance ........................5 HEALTH: Eat Well Components of an anti-inflammatory diet ...........5
Active Living | LIFESTYLE: Independence
Maintain your independence as you age
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s you get older, you may lose the ability to accomplish certain tasks on your own. However, there are several things you can do to remain self-sufficient well into your golden years.
KEEP ACTIVE Engaging in physical activity on a regular basis is the best way to maintain your mus-
cular strength, cardiovascular endurance, balance and flexibility. From yoga and water aerobics to cycling and playing golf, an active lifestyle helps reduce the risk of falls and injury. You’ll also have more energy to accomplish daily tasks. However, be sure to speak with your doctor before taking on a new sport or workout regimen.
USE TECHNOLOGY A reminder application on your smartphone or tablet is a convenient tool that can help you remember to attend appointments and take your medications. Alternatively, you can use a voice assistant like Google Home, Alexa or Cortana to set reminders, call your loved ones and control other smart devices in your home. If you’re worried about falling, a medical alert system will ensure you’re able to contact emergency services if you have an accident.
ADAPT YOUR HOME As your needs and limitations change, various modifications can be made to your home that will allow you to continue to go about your daily routine without the assistance of a caregiver. Hire a professional or ask a loved one to install handrails and grab bars, anti-slip mats, additional lighting, lever door handles, pull-out cabinet shelves and a seat in the shower if needed.
RELY ON SERVICES If you have reduced mobility, various service providers can help you with day-to-day activities you struggle to complete on your own. An in-home nurse can administer medications, change bandages, assist with bathing and more. You might also benefit from rehabilitation or psychosocial services or simply hiring someone to pick up your groceries and help prepare meals. For advice on how to adapt your lifestyle and preserve your autonomy, schedule a consultation with an occupational therapist.
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Active Living | LIFESTYLE: Independence
Senior volunteers: pillars of the community
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or 30 years, the United Nations has recognized October 1 as International Day of Older Persons. It’s an annual opportunity to highlight the valuable role of seniors in society. While many have retired from the workforce, they tend to dedicate more time and money to volunteer work than any other demographic. Here are some of the ways seniors contribute to their communities:
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• As caregivers for an ailing spouse, with responsibilities ranging from managing household tasks to offering emotional support and providing medical care. • As babysitters for their grandchildren, whose parents are productive members of the workforce.
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• As organizers for events hosted by religious groups and other types of community-based organizations, which often struggle to attract younger participants. • As donators of time and money to charities, foundations and non-profit organizations that support members of the community. • As mentors for the next generation, passing on family legacies, a lifetime of experience and a career’s worth of knowledge. • As part of a support system for other seniors, such as by planning activities at their seniors’ residence or running errands for someone with reduced mobility. In addition to recognizing the generosity of seniors in your community, October 1 should be a time to reciprocate and thank these caring members of society. Whether it’s a phone call to an older relative, a day spent volunteering at a retirement home or a donation to an elderly rights advocacy group, there are numerous ways to give back to the seniors in your life and community.
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Active Living | LIFESTYLE: Stay Safe
Active Living | HEALTH: Stay Connected
4 tips for safe online shopping
3 ways to avoid loneliness if you have reduced mobility
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any people have turned to online shopping as a way to protect their health and respect social distancing regulations during the coronavirus pandemic. Here are four tips to ensure you’re doing it safely.
1. Learn how to spot a scam. Offers that sound too good to be true, websites that lack a professional design and requests for banking information when your cart is still empty are all red flags.
2. Confirm the company is legitimate. Check the National Corporation
Directory to find out if the company is listed, and visit the Federal Trade Commission’s Bureau of Consumer Protection website to find out whether any complaints have been filed against it. If it’s not an American business, look for mention of it on other websites and confirm whether it has a good reputation by reading customer reviews.
3. Read the return policies beforehand. Find out whether the company offers
exchanges, returns or reimbursements and under what conditions. This will help you avoid unpleasant surprises if there’s an issue with your purchase. A lack of clearly stated policies is a sign you should shop elsewhere.
4. Double-check before you pay. Make sure the website’s URL begins with
“https” and has a closed padlock or unbroken key icon beside it. Confirm the price of each item and the total cost (including taxes and shipping fees) before you enter your credit card information.
Finally, remember that you should never provide unnecessary personal details, such as your social security number, when shopping online.
Active Independent Senior Community
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f you live alone and have reduced mobility, it can be difficult to ward off loneliness. Here are three tips to help you feel less isolated, even if you’re largely confined to your home.
1. CONNECT WITH LOVED ONES
• Updated Apartments • All Inclusive • Utilities plus 100 channel cable & Wifi • Fresh, Home-made meals
• Pet Friendly
2. REDISCOVER OLD HOBBIES • Light Housekeeping • Complimentary On-site
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You might not be able to visit your friends or family members in person, but there are still numerous ways to stay in touch. Phone calls, emails, social media and video conferences are great tools to help you avoid feeling cut off from the people you love. The difference between isolation and solitude can be a matter of perspective. Whether you enjoy reading, painting, knitting, doing crossword puzzles or watching cooking shows, take this opportunity to engage in pastimes that you may have been neglecting.
3. ADOPT A CAT OR DOG The comforting presence of a pet can greatly improve your mood if you live alone. Both cats and dogs make excellent companions who can give and receive affection. Plus, having someone to take care of can strengthen your sense of purpose. Finally, consider writing in a journal on a regular basis to help you organize your thoughts and deal with your emotions as they come up.
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Active Living | HEALTH: Stay Fit
Active Living | HEALTH: Eat Well
3 exercises to improve your balance
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Components of an anti-inflammatory diet
alls are common among older adults and often result in serious injuries. Luckily, taking steps to improve your balance can reduce your risk of falling. Here are three basic exercises to get you started.
1. STAND ON ONE LEG While holding on to a countertop or the back of a stable chair, slowly bend your knee and lift one foot off the ground. Start by trying to maintain the position for 30 seconds or as long as possible. Alternate feet and repeat the movement until you’ve done it three times on each side.
2. STAND ON TIPTOES While maintaining your grip on a solid surface, slowly lift your heels off the floor without bending your knees. Briefly hold the position and then slowly lower your heels back down. Start with two series of 10 repetitions and gradually increase the quantity.
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f you have arthritis, you likely suffer from chronic inflammation. While genetics and stress both play a role in the disorder, your diet can also affect your symptoms. In fact, eating certain foods may help reduce inflammation throughout your body. The key components of an anti-inflammatory diet are:
been shown to worsen inflammation. In general, if you follow the Dietary Guidelines for Americans and eat a healthy, balanced diet rich in fruits and vegetables, you should see improvements. For more personalized tips to help manage chronic inflammation, speak with your doctor, pharmacist or nutritionist.
Antioxidants
(fruits, vegetables) Plant proteins
(nuts, seeds, beans) Good fats (olive oil, oily fish) Fiber (whole grains) Additionally, you should limit your consumption of animal protein and salt, and avoid processed food, refined sugar and saturated fat altogether as these have
3. HIGH KNEES Slowly walk in place, lifting your knees to the height of your waist with each step. For extra security, complete this exercise near a table or countertop so you can catch yourself if you lose your balance. For additional exercises and a more personalized workout plan to help you improve your balance, speak with a kinesiologist or other health-care professional.
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Active Living | LIFESTYLE: Stay Safe
Building an emergency kit with disability in mind
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reating a supply kit is part of being prepared for emergencies and disasters. Kits should include basic survival items but also things specific to your needs. Kits can have equipment to help with communication, things that reduce stress and more.
We’ll be there for you. In Sickness and in Health.
If you have a disability or health condition, your planning may be more complex. Consider these ideas from the Administration for Community Living while building your kit:
BASIC SUPPLIES • At least a three-day supply of water (1 gallon per person per day) and non-perishable food • Manual can opener • Flashlight • Battery-powered or hand-crank radio • Extra batteries • Cell phone with chargers and backup battery • First-aid kit • Whistle or other help signal • Matches in waterproof container • Dust mask for contaminated air • Two cloth face coverings for each person at least 2 years old • Sleeping bag or blanket • Complete change of clothing • Personal hygiene items • Prescription and over-the-counter medicines • Eyeglasses or contacts • Garbage bags • Duct tape • Local maps • Pen and paper • Cash
DOCUMENTATION
Medical Equipment - Bracing Compression Wear - Cards & Gifts
• Important documents (electronic or copies) such as insurance cards • List of all medications, dosages and allergies • List of assistive technology or other equipment, including brand, model, instructions and where the equipment came from • Contact information for health providers, caregivers and relatives
VISION, HEARING AND SPEECH ITEMS • Braille or large-print labels for supplies • Weather radio with text, shaking and flashing alerts 6
Active Living: The Retirement Years
• Extra hearing aid batteries • Communication equipment • Backup communication options such as laminated cards or pictograms
MOBILITY CONSIDERATIONS • Information on size and weight of wheelchair • Extra batteries for equipment • Lightweight manual wheelchair if usual chair is powered • Spare low-tech mobility devices such as a cane or walker • Portable air pump and tire patch kit • Work gloves • Extra seat cushions and other medical items
SENSORY SENSITIVITIES • Handheld electronic devices with movies and games saved locally • Spare chargers and batteries • Sheets and twine, small popup tent or other privacy devices • Sensory dampeners such as headphones, weighted vests, sunglasses and nose plugs • Comfort items like snacks, clothing and aromas
SERVICE ANIMAL SUPPLIES • A three-day supply of food and water • Medications • Animal first-aid kit • Proof of vaccinations and registration • A picture of you and your animal together to prove ownership • Collar or harness with ID and rabies tags • Microchip information • Leash • Crate or carrier • Sanitation items • Familiar items like toys and bedding Visit ACL.gov/emergencypreparedness for more tools and information.
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Active Living | LIFESTYLE: Planning Ahead
Power of attorney: top considerations
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here may come a time when you’re incapable of making your own financial or medical decisions. Given this, establishing power of attorney may be a good idea. This type of legal document appoints another person to manage responsibilities on your behalf if you’re no longer able to. Here’s what you should consider.
responsibility can also be split between two people.
Who should I grant power of attorney to?
• If you’ve received a diagnosis of dementia or Alzheimer’s disease
The most important factor to consider when selecting someone to represent your interests is trust. Although many people appoint a family member, you can also select a close friend or adviser. Your representative should also have sufficient knowledge of medical and financial matters to make informed decisions. The
When should I grant power of attorney? It’s never too early to create a power of attorney document. In fact, the sooner the better. Here are a few scenarios when it should be done.
• If you plan to travel extensively and want someone back home to take care of your financial responsibilities • If you want someone to act on your behalf during an upcoming surgery and the associated recovery period • If paying bills and managing your finances is becoming too difficult or
Why is it important to have a will?
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will is a legal document that allows you to dictate how you want your money and property to be distributed after you die. While not mandatory, it’s highly advisable to create one, even if you have few assets.
confusing • If you want to be prepared in the event that an injury or illness renders you incapable of making your own decisions
Life can be unpredictable. A power of attorney document will ensure that the right person is in charge of your wellbeing if someday you can’t manage your responsibilities on your own.
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Ensure your wishes are carried out A will allows you to decide who will inherit your possessions, how your assets will be distributed and who will be the executor of your estate. In the absence of this legal document, the state steps in to make these decisions based on a set of rules that might not align with your wishes. For example, if you’re separated from your spouse but not officially divorced, your ex may be considered the legal heir whereas your current partner could end up with nothing. A will ensures your assets end up in the right hands based on your preferences. Similarly, you can use your will to assign someone you trust to be the executor of your estate. This further guarantees that your wishes will be carried out and can help prevent family rifts. Regardless of your age, it’s never too early or late to create a will. For more information about this process, be sure to speak with a lawyer.
The little things You might not leave behind much money, but what about family photo albums or a beloved pet? A will allows you to decide who will be entrusted to care for these treasures after your death.
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3 ways to go gray Are you ready to stop dyeing your hair and embrace your natural look? If so, here are three ways you can transition to gray hair. CUT IT OFF While this option isn’t for everyone, it’s certainly the fastest way to make the switch. Let your roots grow out at least an inch and consult your hairdresser before you make the change to ensure a cropped cut will suit you.
GET HIGHLIGHTS This is a good option if you have light hair, as highlights can seamlessly blend the dyed ends with your natural roots. While this allows you to maintain your length, it should be noted that gray hair tends to look more youthful when worn short.
KEEP IT CAMOUFLAGED Touch-up products allow you to conceal gray roots, which you can do until they grow out to the desired length. Keep in mind that this option requires frequent maintenance as these concealers wash out easily and must be regularly reapplied. Finally, to prevent your gray hair from looking dull or yellow, opt for hydrating products specifically designed for gray hair such as blue or purple shampoo.
A healthy body is a body in motion. ORTHOPEDICS & SPORTS MEDICINE For more information, visit: skagitregionalhealth.org/orthopedics
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