Generation 50+ - Spring 2017 by Pacific Publishing Company

Generation 50+ Spring 2017 Chiropractic Care for 50+

Go Tart for Your Heart Page 3 Maximizing Your Assets in Retirement Page 6

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GENERATION 50+ | SPRING 2017

Go Tart for Your Heart (Family Features) Eating with heart health on your mind has never tasted so good. While many aspects of life can impact heart health, opting for nutritious foods plays an especially important role. “Heart-healthy eating can be delicious and on-trend with vibrant colors and sweet-tart flavors. There are simple ways to add nutrient-rich ingredients to your favorite recipes that add depth of flavor and texture, too,” said Michelle Dudash, registered dietitian. “Packed with beneficial phytonutrients, including anthocyanins, research shows Montmorency tart cherries may help lower levels of cholesterol and triglycerides, reduce blood pressure, reduce inflammation and reduce belly fat - all factors linked to heart disease risk.” Start the day off by blending frozen tart cherries into a Tart Cherry Granola Smoothie Bowl or incorporating dried tart cherries into your favorite trail mix when it’s time for a snack. This heart-healthy, ruby-red fruit has a distinct sweet-tart taste that makes an easy addition to a variety of dishes and is available year-round in dried, frozen, juice and concentrate forms. To learn more about the health benefits of Montmorency tart cherries and find more delicious recipes, visit ChooseCherries.com. Tart Cherry Granola Smoothie Bowls Recipe courtesy of Sonja Overhiser of A Couple Cooks on behalf of the Cherry Marketing Institute Prep time: 10 minutes Cook time: 45 minutes Servings: 2 Granola: 1/4 cup olive oil 1/2 cup maple syrup 1 teaspoon vanilla extract 3 cups old-fashioned rolled oats 3/4 teaspoon kosher salt 1/2 teaspoon cinnamon 1cup sliced almonds 1 cup dried Montmorency tart cherries 1/2 cup pepitas

Smoothie Bowl: 2 1/2 cups frozen Montmorency tart cherries 2 tablespoons fresh lemon juice (1 lemon) 1 1/2 tablespoons maple syrup 1 ripe banana 1 cup almond milk, plus additional (optional)

In small bowl, whisk together olive oil, maple syrup and vanilla. In separate bowl, stir together oats, salt, cinnamon and almonds. Pour in mixture. Bake about 45 minutes until golden brown, stirring every 15 minutes and watching carefully near end of baking, stirring more, if necessary. Roughly chop dried cherries. When granola is baked, cool slightly then stir in cherries and pepitas. Note: Granola can be stored in air-tight container up to 1 month. To make smoothie bowl: Blend together tart cherries, lemon juice, maple syrup, banana and almond milk. If necessary, add additional milk for a smoother consistency. Serve smoothie in bowl with 1/4 cup tart cherry granola.

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GENERATION 50+ | SPRING 2017

Chiropractic Care for 50+ Movement is life The philosophy I have at the core of my practice is to build strength through movement. Your ability to move freely without pain will dictate how healthy you are, not only now but in the coming years and decades. This does not have to be a regular gym routine. If you are happiest walking outside, that is where you should be working on your movement. The problem many experience as they get older is that the aches and pains of which have come and gone begin to build up and prevent your enjoyment of daily activities. You start to have more movements that Dr. Jeffrey Word, D.C. create discomfort or getting Central Wellness out of bed can feel more and Chiropractic more challenging. Arthritis can develop and your joints can feel like they’re getting stiff and locked up. Chiropractic adjustments are one of many therapeutic treatments that focus on correcting areas of restricted

movement, by directing treatment to those regions so your body can function more efficiently. If an area is not functioning or moving as it should, there will be compensations from other areas to make up for that lack of mobility. This is often when the symptoms start to occur. Think about it as if you had an issue with the alignment of your car. You would see patterns of wear on the tires that are uneven. That is what chiropractic exams look for and from there develop a plan on not only addressing the symptoms (the wear on your tires) but look to figuring out WHY those symptoms are showing up in the first place (your alignment). If you look at the most current research, conservative treatment like chiropractic, is highly recommended when treating musculoskeletal issues. It is especially important to try conservative treatment before surgery as the associated risks are much lower. Many insurance companies now require a round of conservative treatment before surgery is indicated. However, there is always a time and place for surgery. Your healthcare providers should be communicating with each other in order to come up with a plan of action that works for you in order to give you the best results possible. Chiropractic adjustments should be tailored to each individual. If you are not familiar with chiropractic, you may think everyone gets their neck “popped”. Although this type of adjustment is very effective for the right person, it is not for everyone. You should be comfortable and relaxed when getting adjusted for it to be most effective. Bring up any hesitations you may have and discuss them with your provider. The adjustment itself is a high velocity, low amplitude thrust directed to an area of restricted movement. This is the classic “pop” adjustment. This “pop” sound is pressure inside the joint being released allowing for better mobility in that specific joint. Think about if you press your palms together building pressure between them, and then Your Local Reverse Mortgage Specialist quickly pull them apart. You will get a “pop”-like sound of Janis Layman the pressure escaping. Now Reverse Mortgage Specialist imagine an area that has built NMLS #487517 up pressure over time, which 206.909.5300 is then adjusted to move jlayman@rfslends.com again. This pressure release Synergy One Lending Inc. d/b/a Retirement Funding Solutions NMLS 1025894. Washington Consumer Loan Company License CL-1025894. will not only get the joint to RFS.2317.217.V1

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move more freely, but will also help the muscles and tissues around the joint to relax, often with an immediate reduction in symptoms. Instrument assisted adjustments are another option that feel little more than a slight tap directed specifically toward the restricted joint. Again, adjustments should be tailored to the INDIVIDUAL. The treatment you receive could be very different than what your spouse receives. You have probably tried numerous modalities that may help in the short term but do not address the underlying problem, so the symptoms are likely to return. For example, a recent study investigated the affects of your body’s posture on knee osteoarthritis. They found that there is a direct relationship of your spine’s position relative to the pelvis to the amount of degeneration in your knee. If you’re too far shifted forward or backward, your knee has to counter this affect by flexing, thus leading to more wear on the joint. The goal of chiropractic treatment is to create balance in your body’s movements. Once pain and mobility are better, reinforcement of proper movement patterns is key to developing a long lasting effect. Like many of life’s skills, it is important to PRACTICE good posture and proper movement. Movement has a profound affect when it comes to your overall health as well. There are many studies demonstrating how sitting affects your circulatory system, blood pressure, cholesterol, and blood sugar to name a few. According to the co-director of the Mayo Clinic, Dr. James Levine, for every hour you sit your life expectancy drops by 2 hours! This is quite a shocking statement but the good news is that Dr. Levine also notes 90 seconds of standing activates the muscular and cellular systems that process blood sugar, triglycerides and cholesterol thus reducing your risks of diabetes and obesity. I bring this up to stress the importance of movement. Movement is life. Chiropractic treatment is one of many therapies I recommend to my patients to not only get their bodies more mobile but keep it that way!

GENERATION 50+ | SPRING 2017

Tips to Curb Muscle Loss as You Age (StatePoint) As the population of Americans over age 55 soars toward 70 million over the next decade, more Americans are searching beyond avoiding wrinkles and fine lines for tips, foods and products that will help them live the lives they desire well into their advanced years -and this includes muscle maintenance. As people age past 30, they can lose up to eight percent of their muscle mass each decade. Finding a way to maintain muscle through the years has been one of the more elusive parts of the healthy aging quest. “Muscle loss can really take its toll. Even simple movements like opening a jar of pickles or gardening, become more difficult,” said medical director of NYU Langone’s Preston Robert Tisch Center for Men’s Health, Dr. Steven Lamm. “When you have less muscle mass, the muscles you have must work harder. It can be exhausting.” Per Dr. Lamm, there are a few easy steps

that can keep your muscles healthy as you age -- and new research shows there may even finally be a way to curb muscle loss associated with aging.

Be Active

One of the most effective ways to keep muscles in tip-top shape is to be active. Even quick exercises done regularly can make a huge difference in your muscle health. “Try the long route when you’re taking the dog for a walk or take the stairs instead of the escalator. Staying active can also maintain joint health,” said Dr. Lamm.

Feed Your Muscles

Most people know that protein is a building block for muscle, yet don’t get enough of it. Sleep also feeds muscle growth and recovery. “I tell my patients to aim for a regular sleep schedule of eight or nine hours

› MUSCLE LOSS, Page 7

Maximizing Your Assets in Retirement (Family Features) No matter how diligent you may have been about saving for retirement, unexpected life changes and economic realities can negatively impact your retirement budget. Sustained low interest rates have suppressed yields on income from bonds and rising health care expenses have affected retirees of all ages. Many retirees are surprised to learn that one of the most valuable assets in their portfolios may be a life insurance policy that they no longer need. It’s not uncommon for people to outlive their need for life insurance, and if you no longer need the policy or can no longer afford the premiums, you could consider selling the policy through a life settlement. This is a financial transaction in which a policy owner works with a company, such as Coventry Direct, to determine if they qualify to sell their life insurance policy. The policy seller receives an immediate cash payment while the buyer assumes all future premium payments. Most life insurance policy types qualify, even convertible term life policies. Consider this story about a financial advisor who recently retired from a long, successful career. He decided the money he was spending on the rising premiums for his $799,975 life insurance policy could be

used to help fund his retirement. After some research, he called Coventry Direct and was happy to learn he had an option other than just letting the policy lapse. He sold his policy through a life settlement for $25,000, which was more than four times the value he would have received if he surrendered the policy back to the insurance company. If you don’t own a life insurance policy or still need your coverage, you may want to evaluate the real estate you own. Think about downsizing to a smaller home or selling other property you no longer need. Many retirees discover that they have significant equity tied up in real estate - equity that could be used to help fund expenses. Another useful exercise is reviewing your investments. If your retirement income is failing to produce the amount needed to maintain your lifestyle, you may need to rebalance your portfolio in order to meet your changing needs. If you find your retirement income is insufficient, there are options available to maximize your assets. For many retirees, an existing life insurance policy may be a hidden asset that can be utilized to generate cash. To learn more about life settlements, visit coventrydirect.com/lifesettlements or call 888-858-9344.

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GENERATION 50+ | SPRING 2017

Is Your Flame About to Fizzle? Tips for Managing Caregiver Stress

Caregiving is difficult and exhausting work. Family caregivers frequently report experiencing high levels of stress. It can be overwhelming to take care of an aging loved one, and too much stress can be harmful to both of you. Feeling overwhelmed and unable to take another step forward? You may be experiencing burnout. Take this quiz to find out if your flame is about to fizzle.

Jullie Gray, MSW, LICSW, CMC

PRACTICAL TIPS TO ADDRESS AND REDUCE STRESS

Ignoring symptoms of caregiver stress can cause a decline in your health. By applying some of the simple self-care tips below, you can lower stress, improve your health, and feel confident about your ability to care for your loved one: Examine what can and cannot be changed in the situation. Be honest. Where can you give up some of your caretaking duties to others? What can you stop doing with no negative consequences? Get help. Caregiving is physically, emotionally and mentally demanding. Doing everything by yourself will leave you exhausted. Seek the support of family, friends and other caregivers. Support groups are one positive way to connect with others who are on a similar journey. Use relaxation techniques. They really work! There are several simple techniques that can help relieve stress. Find what works best for you: visualization, meditation, breathing exercises, or progressive muscle relaxation. Some find yoga or tai chi to be effective in calming stress.

Get moving. Physical activity can help reduce stress and improve overall well-being. Even 10 minutes of exercise a day can help. Take a walk, garden, dance, jump rope. Make time for yourself. As a caregiver, it’s hard to find time for yourself, but staying connected to friends, family and activities that you love is important. Look for caregiver respite programs, companionship care, and other supports that free you to carve out time for yourself and to re-

energize. Become an educated caregiver. If you are caring for someone with dementia, new caregiving skills may be necessary as the disease progresses. Connect with programs to help you better understand and cope with the behaviors and other changes that often accompany Alzheimer’s and related dementias. Take care of yourself. Staying healthy will help you be a better caregiver. Visit your doctor regularly. Watch your diet, exercise, stay hydrated, and get plenty of rest.

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It’s normal to feel overwhelmed and confused about what to do. And sometimes you need additional support. Here are some organizations in our area that are ready to offer help, resources, and support: Aging & Disability Services, the Area Agency on Aging for Seattle and King County – 206-684-0660, http://www. agingkingcounty.org Community Living Connections, Seattle & King County - 1-844-348-5464 toll free, http://www.communitylivingconnections.org

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Caregiver Stress Test©

TRUE, this describes my situation most of the time.

FALSE, this isn’t the case in my situation.

1. I feel emotionally drained because of my caregiving duties. 2. I’ve developed a negative attitude. 3. I feel stressed out more often than not. 4. I have more medical problems as a result of being a caregiver. 5. I feel more depressed and/or anxious than before I became a caregiver. 6. I’m not successful as a caregiver. 7. I have trouble sleeping at night. 8. I feel all alone—no one helps me. 9. I have trouble making time for myself and taking a break. 10. I feel trapped in my caregiver role. 11. I feel hopeless and as if there is no help for my situation. 12. I’ve become angry & frustrated and sometimes take my anger & frustration out on the person I care for. Aging Life Care Association, find an Aging Life Care Professional (also known as a geriatric care manager) near you who can assist with care planning, care management and support – www.aginglifecare.org Alzheimer’s Association, Washington State - 24/7 Helpline: 1.800.272.3900, www. alzwa.org Talk to someone about your feelings and experiences while caregiving. People who understand are a phone call away. The organizations above have experts who are compassionate, knowledgeable and experienced, and can help you implement some stress reducers, find the support and connect you to the resources you need. Contributor Jullie Gray, MSW, LICSW, CMC, is a Fellow Certified Care Manager with over 30 years of experience in healthcare

2016, Aging Wisdom. All rights reserved No part of this quiz may be reproduced or distributed without prior written permission. The more items you answered TRUE, the higher the likelihood you are experiencing burnout! Even if you responded TRUE to one question, you will benefit from additional support. ©

and aging. She is a principal at Aging Wisdom, an Aging Life Care/geriatric care management practice serving King and south Snohomish Counties. Jullie is also president of the National Academy of Certified Care Managers and the past-president of the Aging Life Care™ Association.

GENERATION 50+ | SPRING 2017 FAMILY RESOURCE HOME CARE

Dear Sheila:

Life After Driving

Muscle maintenance is a key to healthy aging › MUSCLE LOSS, From Page 5 each night to promote optimal muscle mass, heart health and brain health,” said Dr. Lamm.

Try a Supplement

You cannot halt aging, but new research shows you may be able to curb the muscle loss that comes with getting older. A new clinical study showed that daily supplementation with the super antioxidant, Pycnogenol (pic-noj-en-all), improved muscle function and endurance and reduced some of the symptoms accompanying muscle loss. “I’ve recommended Pycnogenol to my patients for years as a natural extract for healthy aging, and as an important building block of wellness. This research builds on

those findings,” says Dr. Lamm. Pycnogenol is one of the most researched ingredients on the market, and decades of research demonstrate the benefits of this natural extract for cognitive support, joint health, and skin health that all contribute to an overall healthier self as we age. It’s available in more than 700 dietary supplements, multi-vitamins and health products worldwide. For more information, visit pycnogenol.com. Muscle maintenance is a key to healthy aging. Luckily, there are many steps you can take to prevent muscle loss and stay strong through the years.

Dear Sheila, local transportation and My 82-year-old widowed recreational resources father agreed to give up for seniors. He may be driving and now acts eligible for free vouchlike his life is over. He ers for taxi service or won’t ask for help and he can use the Access hates depending on othbus. Another idea is to ers so he just stays home hire a companion who alone. He used to go to can provide transportathe library for films and tion and will encourage lectures, the indoor mall your father to get active for walking, and he did again. Home care agenhis own shopping. Now cies such as Family Rehe emails me a grocery source Home Care offer list and when I ask him Sheila McKannay this service. If he balks to come along for the ride he at this and continues to says, “What’s the point?” I’m isolate himself, he should concerned about his emotional state and see his doctor for a thorough check-up lack of activity. How can I motivate him to that includes a discussion of his emotional do more? state-of-mind. Perhaps medication could — Concerned Daughter help lift him from his current depression. — Sheila Dear Daughter, For seniors, giving up driving is extremely Sheila McKannay, MA, CMC, is Vice difficult. It sounds like your father led a President of Client Care for Family Resource fairly independent life so the loss of his car Home Care, greater Seattle’s largest provider may signify to him the loss of indepenof private caregiving services for seniors. For dence and control over his own life. You more Dear Sheila letters or other helpful are right to worry about your dad becomarticles, visit our website: www.familyreing isolated. He needs to see that there is sourcehomecare.com/blog life after driving. Consider looking into

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