Prime Times - January 26, 2023

PRIME TIMES

For those who weren’t born yesterday

Welcome to the 5th edition of Prime Times!

HELLO and welcome to our special section, Prime Times, for those who weren’t born yesterday. We are pleased to offer those of a certain age, and those who love them and look after them, some information about this specific demographic. After all, some of us know about this time of life first hand.

We have put together articles that speak to starting fresh in the New Year, including using diet to combat aging, building healthy habits by working positive steps into your daily life, ways to manage gout and doctor-recommended health resolutions. We have included a Q&A with an expert on how to assess your risk for osteoporosis, and an article about being cautious with winter activities such as shoveling snow.

to the record number of e-books and audiobooks checked out of Suffolk libraries to tell you what some of the most popular are.

BY LEAH S. DUNAIEF

Books are so much a part of our lives that we’re glad to call your attention

Then there is the wonderful new book club forming at the Whaling Museum in Cold Spring Harbor starting in February. Titled Beyond the Book , it is designed to use the museum’s vast collection to make meaningful connections to the texts.

We are also feeding the body, not just the mind, with a couple of yummy vegan recipes.

We also touch on retirement — from the pros and cons to going back to work part-time, to making your money last in your golden years, to downsizing and choosing to rent over owning a home.

Enjoy this issue and look for our next Prime Times in July. Happy reading!

4 ways to make your money last in retirement

What constitutes a perfect retirement is different for everyone. Some people may imagine spending their golden years fishing their days away, while others may aspire to finally embrace their inner globetrotter. Though individuals’ retirement dreams differ, every retiree will need money, which only underscores the importance of a wise and disciplined approach to money management.

Average life expectancies have risen considerably over the last several decades. According to the latest estimates, the average life expectancy for women in the United States is 79.1 years while the life expectancy for men is 73.2 years. Those figures may inspire a little fear among seniors who are concerned that they might outlive their money. No one knows how long they will live, but everyone can embrace a handful of money management strategies to increase the chances that they won’t feel a financial pinch in retirement.

Study up on the tax implications of withdrawing from your retirement accounts. Every retirement investment vehicle, whether it’s an IRA or a 401(k), has tax implications. Money withdrawn too early may incur tax penalties, and even money withdrawn long past retirement age could elevate retirees into a new tax bracket that could prove costly. A financial advisor can help retirees determine the tax implications of withdrawing money from their retirement accounts and may even develop a detailed guideline of when withdrawals should be made and how much should be withdrawn in a given year in order to minimize tax liabilities.

Prioritize your own needs. Though retirees, particularly those with children and grandchildren, may feel an obligation to help their families in difficult financial times, generosity can be very costly for adults who have stopped working. Retirees may or may not have opportunities to generate new income, and even those who do likely won’t make enough to meet their daily financial needs.

Given that reality, retirees must prioritize their own financial needs, including their immediate needs and those they will have for the rest of their lives. Though it might be difficult to turn down loved ones’ requests for financial help, retirees must make sure they can pay their bills and maintain a

quality of life that won’t jeopardize their long-term health.

Examine your housing situation. Equity in a home is a feather in the cap of many retirees. Retirees who own their homes and live in locations with high property taxes might be able to cash in on their equity by selling their homes and downsizing to a smaller home with lower property taxes. If moving is not a consideration, discuss a reverse mortgage with a financial advisor. A trusted financial advisor can highlight the advantages and disadvantages of reverse mortgages, which are a great option for some people to improve their financial well-being in retirement.

Stick to a budget during retirement.

The U.S. Department of Health and Human Services reports that roughly 70 percent of individuals who turn 65 will need longterm care in their lifetimes. That’s just one expense retirees must budget for, and it’s more sizable than some people may recognize.

In fact, the Fidelity Retiree Health Care Cost Estimate found that the average retired couple age 65 in 2022 will need roughly $315,000 to cover health care expenses in retirement. And health care costs are just one of many expenses retirees can expect to have. Budgeting and avoiding overspending can ensure retirees have the money they need when they need it.

No one wants to outlive their money in retirement. Various strategies can help retirees effectively manage their money so they can enjoy their golden years without having to worry about their finances.◆

Protect long-term cognitive health with these helpful tips

Cognitive health is not something to take for granted. Although a certain level of memory loss can be expected as people age, when the ability to clearly think, learn and remember is compromised, those changes can affect an individual’s ability to perform daily activities and should serve as a cause for concern.

Brain health should be a priority for everyone. The National Institute on Aging says brain health is an umbrella term that encompasses a host of factors, including: cognitive health, which is how well you think, learn and remember; motor function, or how you make and control movements; tactile function, which is how you feel sensations; and emotional function, or how emotions are interpreted and responded to.

Individuals can safeguard brain health — particularly cognitive health — by taking these steps.

Be more health-conscious

Working with doctors, individuals can put their health first. This includes getting routine screenings, managing chronic health problems, limiting or avoiding alcohol and nicotine products, and getting the recommended amount of sleep each night.

Challenge your brain

Harvard Medical School says nurturing social contacts, engaging in stimulating mental activities like reading and doing puzzles, seeing new places, and learning new things can help keep the brain in top form.

Manage high blood pressure

All chronic conditions cause long-term repercussions, but the NIA indicates that observational studies show having high blood pressure in mid-life increases the risk of cognitive decline later in life. Lowering

blood pressure lowers the risk for mild cognitive impairment and possibly dementia.

Manage stress

Stress can take its toll on the body, and there is reason to believe that it may adversely affect cognitive health as well. Make every stride to reduce stress, whether that involves taking vacations, meditating, laughing with friends and family, or engaging in relaxing activities that relieve stress.

Get enough vitamin D

Vitamin D is linked to a host health benefits, including its potential to promote a healthy brain. Individuals can get more time outdoors to get vitamin D naturally from the sun and eat foods rich in vitamin D. If doctors find that vitamin D levels are exceptionally low, supplementation can help.

Pay attention to hearing loss

Researchers in Italy concluded that people with central hearing loss had a higher risk of mild cognitive impairment than those with no hearing loss or peripheral hearing loss. Individuals with central hearing loss are urged to speak to their physicians to determine if they can take preventive action to stave off further decline.◆

skilled home nursing, palliative and hospice services inpatient Hospice House and respite care rehabilitative physical, occupational and speech therapy enterostomal therapy • wound care home health aide care • medical social work support nutritional counseling and diabetic education • telehealth

HOSPITAL QUALITY RADIOLOGY - ANY TIME, ANYWHERE ON YOUR SCHEDULE!

Getting a high-quality ultrasound, echocardiogram or x-ray is often a necessary protocol for a healthcare provider to determine a medical diagnosis. But visiting a traditional brick-and-mortar radiology office can often prove time-consuming and difficult for many patients. Especially those who may have transportation or mobility issues, memory loss, PTSD, debilitating symptoms or are just too busy during normal office hours.

That’s why Marlo Suazo, owner and CEO of Mas Imaging Portable Radiology, established a service that would bring hospital-quality services to the patient instead. “I wanted to do something that could improve people’s lives and save time in their day without compromising quality radiology,” he says.

The service provides hospital-quality x-rays, ultrasounds, echocardiograms, EKG/pacemaker checks and doppler studies to patients in the comfort of their own home or care facility. Appointments are available 24/7, 365 days a year, and reports are made available in less than 24 hours so that necessary treatment can begin without delay.

“We have been working with Marlo and his company for over two years,” Dani Laino, Executive Director at Somerset Gardens Senior Living states, “Mas Imaging Portable Radiology is always at our front door when needed to same day, and they consistently provide great safety and sanitation. Our residents really enjoy the energy of their workers.”

Use diet to combat aging

The human body is a marvel. How the body transforms over the course of an individual’s life is one of its more remarkable qualities, and those changes never cease, even as individuals near retirement age.

The changes associated with aging include physical transformations but also more subtle shifts the naked eye cannot see. For example, metabolism slows as individuals grow older, and aging also can lead to a decrease in bone density and muscle mass. These changes affect how men and women at or nearing retirement age should approach their diets in recognition of the various ways their nutritional needs change at this point in their lives. Any modifications to a diet should first be discussed with a physician, but the following are some ways aging adults can use diet to combat age-related changes to their bodies.

Prioritize protein. The authors of a 2010 study published in the journal Current Opinion in Nutrition and Metabolic Care recommended that older adults consume between 25 and 30 grams of protein with each meal. The researchers behind the study concluded that such consumption could limit inactivity-mediated losses of muscle mass and function.

Overcome reduced production of vitamin D. WebMD notes that people over 65 typically experience a decrease in natural production of vitamin D. Vitamin D is not naturally found in many foods, so aging men and women may need to rely on supplementation to ensure their bodies get enough of it. Vitamin D helps with anti-

inflammation, immune system support and muscle function, among other benefits. So it’s vital that aging men and women find ways to get sufficient vitamin D.

Consume ample dietary fiber. The National Resource Center on Nutrition & Aging notes that fiber plays an important role in the health of older adults. Fiber has been linked with heart health, healthy digestion, feeling full, and preventing constipation, which the online medical resource Healthline notes is a common health problem among the elderly. Though the NRCNA notes that older adults need slightly less fiber than their younger counterparts, it’s still a vital component of a nutritious diet. The feeling of fullness that fiber consumption can provide also is significant, as it can ensure adults who aren’t burning as many calories as they used to aren’t overeating in order to feel satisfied. That can make it easier for such adults to maintain a healthy weight.

Monitor intake of vitamin B12. The NRCNA notes that vitamin B12 is involved in a host of important functions in the body, including nerve function and the formation of red blood cells. Vitamin B12 is most easily found in animal products, which many aging men and women must largely avoid due to other health concerns. In such instances, men and women can discuss supplementation with their physicians as well as alternative food sources of B12, such as fortified cereals, salmon and other items.

Bodily changes related to aging increase the likelihood that men and women will need to alter their diets in order to maintain their overall health.◆

Cold weather activities can impact heart health

Clearing sidewalks and driveways of snow may be essential to keep from being shut in, however, it's important to use caution when picking up a shovel or starting the snowblower. Research shows many people face an increased risk of a heart attack or sudden cardiac arrest after shoveling heavy snow.

In fact, snow shoveling is among the physical activities that may place extra stress on the heart, especially among people who aren't used to regular exercise, according to the American Heart Association's scientific statement, "Exercise-Related Acute Cardiovascular Events and Potential Deleterious Adaptations Following LongTerm Exercise Training: Placing the Risks Into Perspective — an Update." Numerous other scientific research studies over the years have also identified the dangers of shoveling snow for people with and without previously known heart disease.

"Shoveling a little snow off your sidewalk may not seem like hard work," said Barry Franklin, Ph.D., FAHA, lead author of the scientific statement, long time American Heart Association volunteer and a professor of internal medicine at Oakland University William Beaumont School of Medicine.

"However, the strain of heavy snow shoveling may be as, or even more, demanding on the heart than taking a treadmill stress test, according to research we've conducted. For example, after only 2 minutes of snow shoveling, study participants' heart rates exceeded 85% of maximal heart rate, which is a level more commonly expected during

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intense aerobic exercise testing. The impact is hardest on those who are least fit."

Franklin said winter weather in general can contribute to increased risks. Cold temperatures may increase blood pressure while simultaneously constricting the coronary arteries. Those factors, combined with higher heart rate from extra physical

effort, may increase the risk for acute cardiac events. There are even studies showing an increased risk for heart attacks among people using snowblowers. Similar to the exertion of pushing a shovel, pushing a snowblower can raise the heart rate and blood pressure quickly.

"The impact of snow removal is especially concerning for people who already have cardiovascular risks like a sedentary lifestyle or obesity; being a current or former smoker; or having diabetes, high cholesterol or high blood pressure; as well as people who have had a heart attack or stroke," Franklin said. "People with these characteristics and those who have had bypass surgery or coronary angioplasty simply should not be shoveling snow."

If you experience chest pain or pressure, lightheadedness, heart palpitations or irregular heart rhythms, stop the activity immediately. Call 911 if symptoms don't subside shortly after you stop shoveling or snowblowing. If you see someone collapse while shoveling snow, call for help and start Hands-Only CPR if they are unresponsive with no pulse.

Learn more about cold weather and cardiovascular health at Heart.org.◆

10 health resolutions doctors encourage you to make today

T he New Year represents a fresh start and is the perfect time to invest in your health. However, you may be unsure what resolutions will have the biggest impact. Doctors say that the easy, tangible actions you take are some of the most important.

1. Exercise is essential for your physical and mental health, so get moving today. A good rule of thumb for adults is at least 150 minutes a week of moderateintensity activity, or 75 minutes a week of vigorous-intensity activity.

2. Vaccination is the best protection against a number of serious illnesses. To protect yourself and your family, get up to date on your vaccines, including the annual flu shot and the COVID-19 vaccine for everyone 6 months and older.

3. Get screened. Estimates based on statistical models show that since April 2020, millions of screenings for breast, colorectal, and prostate cancer diagnoses may have been missed due to pandemicrelated care disruptions.

4. High blood pressure, also known as hypertension, can increase your risk of heart attack or stroke, and it affects millions of Americans. Visit ManageYourBP.org to understand what your blood pressure numbers mean and what you can do to get your blood pressure under control.

5. One in 3 American adults has prediabetes, a condition that can lead to type 2 diabetes if left unmanaged. However, there are steps you can take that can help delay or even prevent the onset of type 2 diabetes. Learn your risk by taking a simple 2-minute self-screening test at DoIHavePrediabetes.org.

6. Whenever possible, drink water instead of sugar-sweetened beverages and replace processed foods — especially those with added sodium and sugar — with nutritious, whole foods, including fruits, vegetables, whole grains, nuts, herbs and spices.

9. Follow your doctor’s instructions when taking prescription drugs –especially opioids. Always store and dispose of these medications safely to prevent misuse. Whenever prescribed antibiotics, take them exactly as directed.

10. Invest in your mental health by managing stress, getting sufficient sleep, exercising and seeking help from a mental health professional when you need it.

For a healthy 2023 and beyond, invest in your wellness with these doctorrecommended New Year’s resolutions. ◆

Gout causing winter woes?

Here are 5 ways to manage the condition

Many people love to spend time in the kitchen celebrating and indulging in favorite foods during the winter months. However, overdoing it can have a big impact on your health, especially if you have a chronic condition like gout.

Think gout is uncommon? Think again. Gout is the most common form of inflammatory arthritis and is caused by an accumulation of uric acid crystals in the joints. Gout is extremely painful and tied to several other serious health conditions. During the winter months, it's important to prioritize your health so gout and other conditions are properly managed.

"More than 9 million Americans have gout and the numbers are increasing," said Dr. N. Lawrence Edwards, a rheumatologist and chairman of the Gout Education Society. "There are many misconceptions about gout, such as it is a condition that results from unhealthy diet. The truth is gout is a hereditary disease, meaning it runs in families."

There is no cure for gout, but lifestyle changes and some medications can reduce and even eliminate the painful flares and reverse the damage gout has caused to joints and cartilage. Edwards suggests these five ways to manage gout and feel your best:

Visit your doctor every 6 months

Whether it's the end of the year before health benefits expire or the beginning of the year as new benefits kick in, schedule a routine doctor's appointment to either confirm a gout diagnosis or ensure a proper treatment plan.

Once a gout diagnosis is confirmed, uric acid levels should be tested every six months, with a goal of keeping levels to 6.0 mg/dL or lower, depending on what the doctor recommends. Most experts agree that lowering uric acid levels is the best way to prevent future gout flares, as well as other health conditions associated with gout, such as kidney stones or kidney disease, diabetes, heart attack, stroke and more.

Take medications as prescribed

Amid travel plans and gatherings with family and friends, be sure to take daily uric acid-lowering medications as prescribed by the doctor. These will help keep gout flares at bay so you can enjoy activities and make positive memories.

Keep in mind, while gout is a lifelong condition, it can be controlled by sticking with a proper treatment plan. Work with your doctor to determine the right medication, dietary guidelines and lifestyle modifications.

Follow a healthy diet

During the winter, it's common to indulge in extra treats, including purine-rich foods like red meats and alcohol, sweets and other processed foods that have been known to trigger gout flares. While it's okay to eat these foods in moderation — especially if uric acid levels are under control — sticking to a healthy diet can help stave off a gout flare.

While certain foods have been known to trigger gout flares, there is no regimented "gout diet." However, some doctors have recommended the Mediterranean diet to help with managing gout or the DASH diet (which stands for Dietary Approaches to Stop Hypertension) that focuses on fruits, vegetables and low-fat foods.

Stay hydrated

As you're out and about celebrating, keep in mind alcoholic and caffeinated beverages can be dehydrating. What's more, fruit juices and sodas are high in sugars, so remember to enjoy in moderation.

Your best option is to drink at least 64 ounces of water daily. Water helps the body transport nutrients and waste, regulates body temperature and cushions joints and tissues. Research also suggests that drinking adequate water might guard against kidney stones and constipation.

Keep up with latest news

Stay up to date with the latest in gout research and treatment in order to learn more about how best to manage the disease. GoutEducation.org is an unbiased resource for information and tools to help with gout management.◆

As long as the pain isn't too extreme, a cold compression or ice pack applied gently to the area can help ease the in ammation.

Foods to avoid if you have gout:

• Beer and grain liquors (like vodka and whiskey)

• Red meat, lamb, and pork

• Organ meats, such as liver, kidneys, and glandular meats like the thymus or pancreas (you may hear them called sweetbreads)

• Seafood, especially shell sh like shrimp, lobster, crab, scallops, mussels as well as anchovies, herring, trout mackerel and sardines

• High-fructose products like soda and some juices, cereal, ice cream, candy, and fast food

• Yeasts: Nutritional yeast, brewer’s yeast and other yeast supplements

• Re ned carbs: white bread, cakes, cookies

Best foods for a gout diet:

• Fruits: All fruits are generally ne

• Vegetables: All vegetables are ne, including potatoes, peas, mushrooms, eggplant and dark green leafy vegetables

• Meats like sh and chicken are ne in moderation

• Legumes: All legumes are ne, including lentils, beans, soybeans and tofu

• Nuts: All nuts and seeds

• Whole grains: These include oats, brown rice and barley.

• Dairy products: All dairy is safe, but low-fat dairy appears to be especially bene cial

• Eggs

• Beverages: Co ee, tea and green tea

• Herbs and spices

5 reasons why renting could be right for you

space

The children have moved away, and your home office is never used anymore.

Downsizing may be the best move. But why get tied into another 30-year mortgage as you head into retirement? Renting a smaller space has its own benefits — both financial and social. Here’s a look:

WHY NOT DECLUTTER?

Downsizing offers you an opportunity to take stock of the things you’ve collected over the years — and to get rid of extraneous items you really don’t need. It might be the furniture from a spare bedroom you’ll no longer have, or collectible items that have grown in worth. Sell them to turn a quick profit, or donate them to someone in need.

GROW YOUR NEST EGG

Even if there is a security deposit on your new rental, it won’t approach the down payment needed for a new home. You also won’t have to pay real estate taxes anymore. At the same time, you can use proceeds

from the sale of your former home to pay down any lingering debts. Use the extra funds, plus anything you make from selling those unneeded home items, to grow your nest egg. Having a bit of additional cash on hand can be very comforting as we age, whether you choose to direct it to monthly

bills or that special indulgence you were waiting to enjoy.

COMMUNITY AND AMENITIES

Most rental properties come with a host of amenities bundled into the monthly costs, including pools, dog parks and gymnasiums. They also will typically have

common areas where people can gather to get to know one another, and may even host special events for you and your fellow renters. They’re great opportunities to create an instant sense of community. You may also be able to find age-restricted properties where everyone is a senior, just like you.

LET GO OF MAINTENANCE

You’ve spent your whole life dealing with property upkeep and yard work. When you rent, repairs and maintenance become the landlord’s responsibility. Give yourself a needed break from worries about loose shingles, mowing the lawn, or problems with the air conditioning. Someone else will pick up the tab, and you won’t have to risk injury while climbing.

MORE FREEDOM

Without a home to pay for and manage, you have more freedom and time to spend doing the things you enjoy. Also if you rent somewhere that won’t be the right fit for you as you get older and need more assistance, you can simply move when your lease ends, you don’t have to worry about going through the whole process of selling.◆

You may find that you no longer need all of that

Suffolk libraries set record for digital book checkouts in 2022

'The Last Thing He Told Me' by Laura Dave was the most requested audiobook among Su olk County library patrons in 2022.

The Public Libraries of Suffolk County recently announced that it reached a record-breaking three million digital book checkouts on Livebrary.com in 2022. This milestone illustrates the continued growth and importance of library lending of e-books, audiobooks and other digital media as well as the library’s success in serving all members of the community.

Livebrary, consisting of 56 libraries in Suffolk County, is #13 of all public library consortia, one of 129 public library systems worldwide and third in New York that surpassed one million checkouts last calendar year.

The Public Libraries of Suffolk County have been providing readers 24/7 access to e-books and audiobooks for several years through the award-winning Libby app, the library reading app created by OverDrive. The large collection serves readers of all ages and interests, and usage has grown every year.

"The Public Libraries of Suffolk County continue to provide access to a diverse collection of e-books and audiobooks giving readers the opportunity to connect with a wealth of information and entertainment from wherever they may be," said Kevin Verbesey, Director of the Suffolk Cooperative Library System.

The highest-circulating title Livebrary readers borrowed in 2022 was The Last Thing He Told Me by internationally bestselling author Laura Dave. The instant #1 New York Times bestselling mystery and Reese Witherspoon Book Club pick

is about a woman searching for the truth about her husband’s disappearance… at any cost. The top-circulating genre, romance, represents the most popular in a vast catalog that also includes mystery, fantasy, children/young adult and more.

The top five e-book titles borrowed through Livebrary’s digital collection in 2022 were:

1. Verity by Colleen Hoover

2. The Last Thing He Told Me by Laura Dave

3. Wish You Were Here by Jodi Picoult

4. The Seven Husbands of Evelyn Hugo by Taylor Jenkins Reid

5. The Paris Apartment by Lucy Foley

The top five audiobook titles borrowed through Livebrary’s digital collection in 2022 were:

1. The Last Thing He Told Me by Laura Dave

2. Where the Crawdads Sing by Delia Owens

3. The Paris Apartment by Lucy Foley

4. The Maid by Nita Prose

5. Apples Never Fall by Liane Moriarty

Suffolk County residents just need a valid library card from a member library to access digital books from Livebrary’s OverDrive-powered digital collection.

Readers can use any major device, including Apple®, Android™, Chromebook™ and Kindle® (U.S. only).

Download the Libby app or visit Livebrary.com to get started borrowing e-books, audiobooks and more anytime, anywhere.◆

Whaling Museum to launch new book club in February

The Whaling Museum & Education Center, 301 Main St., Cold Spring Harbor has announced it will host a new book club beginning in February. Titled Beyond the Book, the book club will dive deeper into stories through connections with the museum’s historic collections.

The Whaling Museum invites adults to read at home and then join us at the Museum for book club discussions and educator-led talks that use the museum’s collection to make meaningful connections to the texts. In addition, registrants will receive a brief video at the start of the month presenting a discussion question and a highlight from the museum’s collection in relation to it.

"History offers readers the opportunity to relive so many adventures, stories, and experiences. Our museum 's 6,000-item collection can help bring a deeper level of understanding and relatability about the past. We are excited to expand our ongoing partnerships with nearby libraries to increase adult programming for locals," said Nomi Dayan, Executive Director of The Whaling Museum.

The debut session will take place on Thursday, Feb. 23 and features the book Whaling Captains of Color: America’s First Meritocracy by Skip Finley. In perfect timing

with Black History Month and African American Read-In Month, this book provides a fascinating look into the lesserknown lives of African American whaling captains and is the perfect segue to the museum's new special exhibit, From Sea to Shining Sea: Whalers of the African Diaspora.

During the book club meeting a museum educator will guide the discussion and share special components of this exhibit

relating to and expanding on the text from the book.

On Thursday, March 23, Beyond the Book will feature In the Heart of the Sea by Nathaniel Philbrick. This book details the loss of the whaleship Essex in 1820, the event which inspired the quintessential book Moby Dick.

Readers are invited to get up close with the heart of this story by exploring the

museum's historic whaleboat — the only fully equipped whaling vessel with its original gear on display in New York — which truly brings the book's theme to light. An educator-led talk and discussion will leave readers with a clear understanding of what it means to live on a whaleboat for weeks, even months at time.

On Thursday, April 27, the book club will feature Under the Black Flag: The Romance and the Reality of Life Among the Pirates by David Cordingly. This book explores the golden age of piracy and the truth behind many pirate legends. The educator-led talk and discussion will highlight the life of Huntingtonian Enoch Conklin (1763ca.1815) a privateer during the War of 1812 as well as a ship builder, sailor and captain. Artifacts relating to Conklin’s life will be showcased for participants to see and explore.

Each book club meeting will start at 6:30 p.m. and is approximately 1 hour long. Coffee, tea and cookies will be served.

Beyond the Book club sessions are free for museum members and patrons of the museum's partner libraries. All others may attend for $15 per session. Register at www. cshwhalingmuseum.org/bookclub. For more information, call 631-367-3418.◆

Six ways to build lasting healthy habits

Starting on a path toward healthy habits is often easier than maintaining them long term. This year, you can avoid a major pitfall of healthy resolutions and build healthy habits that stick by working small, positive steps into your daily life. In fact, healthy habits are the first suggested treatment strategy for people whose blood pressure and cholesterol levels are creeping higher than normal, according to an American Heart Association scientific statement.

"The current guidelines for managing high blood pressure and cholesterol recognize that otherwise healthy individuals with mildly or moderately elevated levels of these cardiovascular risk factors should actively attempt to reduce these risks, and increasing physical activity is a great place to start," said Bethany Barone Gibbs, Ph.D., chair of the statement writing group and chair of the department of epidemiology and biostatistics at West Virginia University School of Public Health.

These six ideas from the American Heart Association's Healthy for Good Habit Coach can help.

Bust common habit-building myths

You may be surprised to learn the truth about creating and sticking to healthy habits. One myth is getting healthy means doing things you don't like. Research shows positive emotions make habits stick, so set your intentions on something you enjoy. Another misconception is big results require big changes, which may lead to overly ambitious habits. However, the simpler the routine is, the more likely it is to become habit.

Work with your 'brain loops'

Your brain creates "loops" for habits made up of three things: a cue, a routine and a reward. Each time the loop is repeated, it becomes more routine and may become automatic. Knowing this, you can design cues for developing new, healthy habits, such as setting walking shoes by the bed to start a walking habit. The routine is putting on the shoes and walking around the block, and the reward is the pleasant sensations and brighter mood from a morning stroll.

Create cues that work for you

Most successful health habits begin with a cue. The cue can be external in

your environment or internal in terms of your mindset. The more consistent the cue, the more likely it is to trigger the habit. Hacking your brain's reminder system can help you remember your cue. Some examples of visual cues are placing a sticky note where you'll see it often, keeping a water bottle on your desk or refrigerating fresh veggies at eye level.

Build a routine that supports goals

Positive and consistent habits are important to achieve your personal goals. Small habits done consistently can add up to big results. To create a new healthy habit, think through the steps that could lead to your desired outcome. Ask yourself whether you want to do it, if it's easy and if it's high impact. It's important to choose habits that make a difference and move you closer to your goals.

For example, if one of your goals is improving your heart health, a meaningful habit might be to move more. Increasing physical activity can help lower blood pressure and cholesterol along with many other health benefits, Gibbs said.

"Every little bit of activity is better than none," she said. "Even small initial increases of 5-10 minutes a day can yield health benefits."

Use rewards to make habits stick

Start by choosing a habit you enjoy that's rewarding by itself. If you're more of a dancer than runner, increase your physical activity with an upbeat dance class. You might also look for a more enjoyable version of a new habit, such as

getting more fruits and veggies by sipping on a delicious smoothie.

Resets are part of the process

New habits are experiments. If they don't stick, you haven't failed. Instead, you've

learned what doesn't work, which is useful. Get curious and ask yourself which part of the habit didn't work for you. Maybe the cue was ineffective. Maybe the steps of the routine were too ambitious and you need to split them into smaller, easier steps. If you realize you don't enjoy the habit, stop doing it and try something else.

Find more inspiration and ideas to jumpstart healthy habits this year at heart. org/habits.◆

Moving With You

BETHANY BARONE GIBBS

As you grow older, you don’t want to worry about how your family will manage your end-of-life plans. Taking control now takes the pressure off them later – and you can rest assured your preferences will be honored. Our planning tool kit is exactly what you need to get started. Start today. Peace of mind tomorrow.

Testing for osteoporosis: Assessing your risk for bone breaks

As people age, they become more likely to develop osteoporosis, a disease that occurs when bones lose density and mass. This can cause bones to be brittle, weak and easily broken. The good news is, if you're at risk of osteoporosis, there are proactive measures you can take to monitor your bone health.

Below, Dr. Philip Painter, chief medical officer for UnitedHealthcare Medicare & Retirement, answers common questions about osteoporosis and highlights a test that can help with diagnosis or determining if you might be at risk.

How common is osteoporosis?

Osteoporosis is more common in women than men. For those age 65 and older, it affects about 1 in 4 women and 1 in 20 men. It is responsible for 2 million broken bones every year and studies suggest that approximately half of women and a quarter of men age 50 and older will break a bone, due to osteoporosis. The number of older adults with osteoporosis is likely to significantly increase as the U.S. population ages.

Osteoporotic bone breaks most often occur in the hip, spine or wrist, but other bones can break, too. Beyond significant and often permanent pain, these fractures can have many other consequences, including frailty and limited mobility, complications related to the broken bone itself or the surgery to repair it, plus the necessity of long-term care and institutionalization.

How is it diagnosed?

Talking to your doctor can help ensure you get the test that may be needed to correctly diagnose osteoporosis, which may be a simple bone mineral density (BMD) test. BMD tests can identify osteoporosis before a broken bone occurs and measure your response to osteoporosis treatment.

What is a BMD test?

The test lasts about 15 minutes or less. You usually lie down clothed, and the X-ray emitter is passed over parts of your body more likely to show signs of mineral loss, which often means your spine and hip bones, but can include other stress areas like wrists, fingers and heels.

Should I get tested?

BMD tests are recommended for women age 65 or older and men age 70 or older. Osteoporosis is more common after menopause, so women should begin talking to their doctor before menopause. Anyone with several of these risk factors — both

controllable and uncontrollable — should also discuss it with their doctor, even if they are younger than the general guidelines.

Consider asking your provider if you should complete a bone density test to determine how healthy your bones are. If you're a UnitedHealthcare member, you might get a call offering an osteoporosis screening that wouldn't require a referral from your provider.

What do the test results mean?

Your doctor will discuss your bone density test with you, and help you interpret the results. If you are a pre-menopausal woman or a man under the age of 50, it is likely that your results will be compared to the average bone density of someone your age. If you are a man older than 50 or a postmenopausal woman, your bone density is measured against the typical bone density of a healthy 30-year-old of your same gender and reported in something called a T-score, according to the World Health Organization.

* A score of -1.0 or above is normal bone density.

* A score of -1.0 to -2.5 shows that calcium and other minerals in your bones are decreasing, a condition called osteopenia or low bone mass.

* A score of -2.5 or below is diagnosed as osteoporosis.

* A score of -2.5 or below with a history of a fracture is considered severe osteoporosis.

Although not everyone who has osteopenia will develop osteoporosis, those with low bone mass are at higher risk of breaking bones and need to be regularly evaluated with a BMD test.

How often should you be tested?

BMD testing frequency depends on factors including age, past bone density results and whether you are taking an osteoporosis treatment. Those at a higher risk for osteoporosis (for example, estrogen-deficient

women, those on glucocorticoid or some other steroid therapy and those with primary hyperparathyroidism) may need earlier and more frequent testing. Be sure to discuss your specific needs with your health care provider.

Does Medicare cover these tests?

Medicare plans cover the full cost of bone mass measurement testing once every 24 months for people who meet certain criteria, but the test may be covered more often if deemed medically necessary.

What else should I know?

There is no one single way to ensure healthy bones, but there are many great habits that can help put you on the right path:

* Incorporate enough calcium and vitamin D in your diet

* Avoid smoking and limit drinking alcohol or caffeinated beverages

* Take steps to minimize your risk of falls.

Increasing the amount of exercise can also help, especially regular weight-bearing routines, but any exercise - even yoga - can help keep your bones stronger for longer. If you have been diagnosed with osteoporosis or have had fractures, talk with your doctor about medication options, which can vary based on gender, age, bone health and other factors.◆

DR. PHILIP PAINTER

PORT JEFFERSON DERMATOLOGY

The Recipe Corner

der•ma•tol•o•gist

Noun

A Doctor who is board-certified in Dermatology and Dermatologic Surgery by the American Board of Dermatology. An expert in the diagnosis and treatment of diseases of the skin, hair and nails. A physician specialist who has completed four years of medical school, one year of internship, and three or more years of residency training in Dermatology and Dermatologic Surgery.

A soup and bread pairing to chase away the winter blues

BY HEIDI SUTTON

Homemade soup and home-baked bread are the most basic cold-weather comfort foods. Life doesn’t get any better and lunch/dinner doesn’t get any easier with the following delicious tried and true healthy vegan and gluten recipes to start the New Year on the right foot.

Vegetable Soup

YIELD: Makes 6 servings INGREDIENTS:

• 2 stalks celery,

• 2 carrots, sliced.

• 1medium onion, diced

• 1 teaspoon salt

• 2 cloves garlic, minced

• 4 cups vegetable broth

• 1 15-ounce can diced tomatoes, undrained

• 1/2 cup farro

• 1 cup frozen mixed vegetables

• 1 15-ounce can chili beans , undrained

• 1 15-ounce can cannellini beans, drained and rinsed

DIRECTIONS:

Heat 2 tablespoons vegetable or canola oil in a 5-quart pot. Add celery, carrots, onions and salt. Saute for 10 minutes. Add garlic. Combine vegetable broth, tomatoes and enough water to make 6 to 7 cups. Add liquid to pot. Stir in farro and simmer, covered, for 20 minutes. Add mixed vegetables and beans, and cook, uncovered for 15 minutes. Serve with flaxseed bread. Note: This soup freezes well.

Flaxseed Bread

YIELD: Makes 1 loaf

INGREDIENTS:

• 1 package rapid rise yeast

• 2 1/2 cups flour

• 1/2 cup ground flaxseeds

• 1/3 cup old fashioned oats

• 1/3 cup toasted sunflower seed kernels ( to toast, put on cookie sheet and bake for 7 minutes at 350 degrees)

• 1 teaspoon salt

• 1 cup lukewarm water, about 110 degrees

• 1/4 cup vegetable oil

• 2 tablespoons honey

DIRECTIONS:

Let yeast bloom in warm water in a small bowl. Combine dry ingredients in stand mixer bowl. Add all liquids. Mix with dough hook to make soft, slightly sticky dough. Do NOT add more flour.

Put dough in a greased bowl. Cover with plastic wrap. Let rise until doubled.

Punch dough down. Roll into a 9” by 14” rectangle. Roll up tightly from 9” end. Put roll into a greased 9” by 5” loaf pan, smooth side up. Cover with towel or plastic wrap. Let rise until dough is 3/4” above the pan.

Preheat oven to 350° F. Bake bread for 33 minutes. Turn out unto a rack immediately. If desired, rub a pat of vegan butter over the hot bread to make crust shiny.

Note: Flax seed is high in Omega-3 and6, and is know to reduce risk of heart disease, cancer, stroke, and diabetes.◆

Considerations for retirees thinking of working part-time

etirement is an opportunity to wave goodbye to the daily grind. Retirees may focus on rest and relaxation, and many make travel a major component of their lifestyle.

According to a 2022 Gallup poll, Americans expect to retire at an average age of 66, up from 62 in 2022. However, most do not hold out that long; the average actual retirement age is 61.

Upon retiring, many retirees discover that they sorely miss getting out of the house and being productive through some sort of employment. Others may find it necessary to supplement their retirement incomes. There are a few things to know about working during retirement, particularly if a person is collecting government benefits.

• According to the Social Security Administration, those falling under full retirement age for the entire year (which was raised to age 67 for those born in 1960 or later) will be subjected to an SSA deduction of $1 from your benefit payments for every $2 you earn above the annual limit. For 2022, that limit is $19,560.

In the year you reach full retirement age, SSA deducts $1 in benefits for every $3 you earn above a different limit, but they only

count earnings before the month you reach your full retirement age. For full retirement age reached in 2022 your limit on earnings for the months before full retirement age is $51,960. After full retirement age, there is no limit on earnings.

• Keep in mind that if you are on Medicare, extra income could potentially trigger surcharges for parts B and D. It’s beneficial to speak with a financial consultant to weigh the pros and cons of part-time work during retirement.

• Part-time work does not need to be daily work. Many retirees work according to how they feel. Many professional positions allow for a phased retirement, in which you work fewer hours each year over several years.

On the other hand, some people don’t want to do the same work they did before retiring. They are attracted to jobs that involve interacting with others or participating in a hobby they can enjoy.

Some options include seasonal jobs, such as working at a garden center, driving shuttles in national parks or working in retail stores during the holidays. Other options include tutoring, catering, pet sitting, house sitting, translator/interpretor, usher, courier, temp worker, medical billing, freelancer, financial planner or college instructor. Or you may use your expertise to consult or start a business.

• A number of people work part-time during retirement simply to get out of the house. Jobs that help you interact with a number of people can be beneficial, as socialization has been shown to benefit the mental health of seniors.

Working during retirement can supplement savings and provide structure that some retirees may be missing.◆

New York state law mandates that all contracts for prearranged funeral agreements executed by applicants for or recipeints of supplemental social security income or medical assistance be irrevocable.

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DO I REALLY NEED TO LEAVE A

WILL?

By Jennifer B. Cona, Esq., Cona Elder Law