Safety Tips for Exercising Outdoors
Eating Well As You Age
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Editor’s page the Winter Is Here – But
Keep Moving!
By Stan Washington
It is common knowledge that late fall and winter is the hardest time of the year for most of us to stay on track with our workout routine. There are many reasons for these distractions, end of the year projects at work, moving to another city for a new job, shopping for presents, holiday gatherings and we just don’t like moving around in cold weather.
Fortunately, for us in Atlanta and the southeast we don’t suffer from early winter snow storms that make it nearly impossible to travel from our homes to the gym. We have less of an excuse of why we can’t stay on our exercise routine. But even if we deviate from our schedules fitness experts say we should find ways to keep moving to shed some of those calories.
In the Winter issue of NOW! we present to you some valuable information that will hope-
fully keep you moving this winter. Just because we have moderate winters in the south it can get cold, so it is imperative that we protect ourselves when we are outdoors for a run or walk. Follow this advice from the Mayo Clinic on page 5. Many of us as we age end of on some form of medication. Studies have shown that misuse of prescription drugs is on the rise and the wrong mixture can be deadly. See page 8.
Eating Well As You Get Older (page 10) is a reminder to us that we can’t eat like we are still in our 20s and 30s. Those days are or should be over! After you have finished your outdoor run or activity, follow this advice for warming the body up once you are back inside. (Page 13).
One thing is for sure, if we keep up some winter routine, we will have less work to do come spring. See you on the threadmill!
sTAN WAsHINGTON
Winter fitness: Safety tips for exercising outdoors
by MAyO CLINIC sTAFF
Frigid temperatures can discourage even the most motivated exercisers. Without motivation, it’s easy to pack away your workout gear for the winter. But you don’t have to let cold weather spell the end of your fitness routine. Try these tips for exercising during cold weather to stay fit, motivated and warm.
stay safe during coldweather exercise
Exercise is safe for almost everyone, even in cold weather. But if you have certain conditions, such as asthma, heart problems or Raynaud’s disease, check with your doctor first to review any special precautions you need based on your condition or your medications.
The following tips can help you stay safe — and warm — while exercising in the cold.
Check weather conditions and wind chill
Check the forecast before heading outside. Temperature, wind and moisture, along with the length of time that you’ll be outside, are key factors in planning a safe cold-weather workout.
Wind and cold together make up the wind chill, a common element in winter weather forecasts. Wind chill extremes can make exercising outdoors unsafe even with warm clothing.
The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Any exposed skin is vulnerable to frostbite.
The risk of frostbite is less than 5 percent when the air temperature is above 5 F (minus 15 C), but the risk rises as the wind chill falls. At wind chill levels below minus 18 F (minus 28 C), frostbite can occur on exposed skin in 30 minutes or less.
If the temperature dips below 0 F (minus 18 C) or the wind chill is extreme, consider taking a break or choosing an indoor exercise instead. Consider putting off your workout if it’s raining or snowing unless you have waterproof gear.
Getting wet makes you more vul nerable to the cold. And if you get soaked, you may not be able to keep your core body temperature high enough.
Know the signs of frostbite and hypothermia
Frostbite is an injury to the body that is caused by freezing. Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. Immediately get out of the cold if you suspect frostbite. Slowly warm the affected area — but don’t rub it
since that can damage your skin. Seek emergency care if numbness doesn’t go away.
Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Exercising in cold, rainy weather increases the risk of hypothermia. Older adults and young children are also at greater risk.
Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue. Seek emergency help right away for possible hypothermia.
dress in layers
Dressing too warmly is a big mistake when exercising in cold weather. Exercise generates a considerable amount of heat — enough to make you feel like it’s much warmer than it really is. The evaporation of sweat, however, pulls heat from your body and you feel chilled. The solution?
Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on a thin layer of synthetic material, such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin.
Next, add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.
You may need to experiment to find the right combination of clothing for you based on your exercise intensity. If you’re lean, you may need more insulation than someone who is heavier.
Keep in mind that stop-and-go activities, such as mixing walking with running, can make you more vulnerable to the cold if you repeatedly work up a sweat and then get chilly.
with Vitality, Grace and Confidence Aging
(Family Features) It’s one of the great ironies of life: Your reward for surviving the tumultuous teen years, establishing a career and nurturing a family culminates in dry skin, a thickening waist and too many moments peppered with “Now, where did I leave those car keys?” You know ... that time of your life that seemed so far away when viewed from a distance.
As the calendar pages keep turning, you may find yourself greeting this new phase of life with mixed feelings: a sense of accomplishment, sure, but perhaps also apprehension for the unknown and even surprise from unanticipated changes.
“With age comes wisdom and experience, but it can also include new and unexpected signs of growing older that can impact your body and life,” said Barbara Hannah Grufferman, positive aging expert and author of the best-selling book “The Best of Everything After 50.”
Fortunately, in many regards, age is but a state of mind. With these practical tips, you can glide into the future with vitality, grace and confidence.
Get Moving for Good Health
As people age, they often become more sedentary – choosing to spend more time on the couch than on the treadmill. And nothing could be worse for maintaining good health in your golden years says Grady geriatrics specialist Dr. Jonathan Flacker.
“In many ways, exercise is as powerful as any medicine when it comes to maintaining function and wellness,” said Flacker. “It has been clearly demonstrated that exercise improves mood, is protective against diabetes and other serious conditions and slows cognitive decline.”
In fact, a recent clinical trial showed that older adults who exercise regularly are less likely to suffer a disability, and if they do, they usually recover faster. When older adults got into an exercise routine, researchers found that it lessened their risk of suffering a disabling injury
or illness. Their takeaway – it’s never too late to benefit from exercise.
But how do you define exercise and how do you know what’s beneficial? According to Flacker, the general recommendation is to do moderate exercise for 30 minutes, five times a week. That means moving enough to work up a sweat and to feel your heart beating faster.
“Anything is better than nothing, so start slow and do what you can do safely,” Flacker advised. “Gradually increase the time of your workout until you reach that magic 30 minute/5 day mark or surpass it.”
Walking is the most recommended form of exercise for many reasons, Flacker said. “Its effective, its cheap – you don’t need any special equipment to do it – and you can do it at your own pace.”
But if you have knee or hip problems or you’re very overweight, walking may not be the best option according to Flacker. So he suggests heading to the nearest pool for your workout.
“Water exercise is great. Its take the pressure off of painful joints. You can swim or just walk in the pool. Either way, it’s a good way to make beneficial activity part of your routine,” said Flacker.
Cycling is another option and one that doesn’t always mean peddling up and down the hilly streets of Atlanta. A stationary bike can allow you to tailor your workout level and never worry about how the weather will affect your exercise schedule. But choosing the right bike is key, said Flacker, especially if you suffer from back problems.
“It you have issues with your back, in particular lower back
pain, you want to use a recumbent bike – one where the pedals are out in front of the seat and not directly below it. This kind of bike provides added support for the back because you’re almost in a reclining position. But it can still provide a good cardiovascular workout,” said Flacker.
“There are many types of exercise that can help improve your health, so it’s important to choose the one that meets your goals. If you want to reduce your risk of falling, try tai chi,” said Flacker.
Whatever your choice, the key to better health now and later is to get moving stresses Flacker. And workout with a partner - research shows you’re more successful if you exercise with others.
For information about all the services Grady offers, visit gradyhealth.org
Be Careful -
Improper Use of Medications Is Easy To Do Improper Use on the Rise
Taking a prescription medication as directed by a doctor is generally safe and effective and is what usually happens. But lately there has been a rise in the number of older adults who are using their medicines improperly, including for nonmedical reasons, and suffering the consequences. Recent reports show increased hospitalizations and visits to emergency rooms by older people involving improper use of prescription and illicit drugs.
Painkillers, depres-
sants,
and stimulants
The types of prescription medications most commonly abused by people of any age are painkillers (such as Vicodin, OxyContin), depressants (such as Xanax, Valium), and stimulants (such as Concerta and Adderall). Hospital admissions for older adults were mostly linked to overdoses from pain medication and withdrawal symptoms from other addictive drugs such as sleeping pills.
Problems Taking Medications
Many older adults take medications that play an important role in treating various health conditions like pain and heart disease. Most take their medications properly, but some older adults have problems taking them the way they should. This includes unintentionally taking a medication the wrong way, as well as intentional abuse.
Unintentional Abuse
Some people accidentally take medicines incorrectly, often without knowing it or without intending to. They may forget to take their medicine, take it too often, or take the wrong amount.
As people get older, trouble with vision or memory can make it hard to use medications correctly. Taking lots of medications at different times of the day can be confusing. Another common problem is having more than one doctor who pre-
scribes medicines, but no single doctor who monitors them and checks for any interactions.
Intentional Abuse
Intentional abuse occurs when a person knowingly uses prescription medications the wrong way, takes medicines not prescribed for them, or combines them with alcohol or illicit drugs. People may do this to feel good, to feel better, or to calm down.
Sometimes a big change, such as retirement, the death of a loved one, or failing health, can lead to loneliness, boredom, anxiety, or depression. That can prompt a person to begin, continue, or increase the abuse of medications or other drugs.
A person may think that taking the medicine is safe, no matter what, because a doctor prescribed it. But taking too much of a medication, or taking it in ways other than how the doctor ordered, is not safe.
Risks for Older Adults
Older adults may suffer serious consequences from even moderate drug abuse because of several risk factors. As the body ages, it cannot absorb and break down medications and drugs as easily as it used to. As a result, even when an older adult takes a medication properly, it may remain in the body longer than it would in a younger person. As people age, they may also become more sensitive to alcohol’s effects. For more information on the dangers of mixing alcohol and medicines, see “Alcohol Use and Older Adults.”
Aging brains are also different than young ones and may be at greater risk for harmful drug effects (on memory or coordination, for example). Having other medical conditions (such as heart disease) and taking medications to treat them while abusing prescription drugs at the same time also present unique risks for older adults.
Don’t bet big on health law changes when mulling coverage
by TOM MURPHy AP HeAltH Writer
Why worry about buying health insurance when President-elect Donald Trump plans to dump the requirement that most Americans get coverage?
For the same reason you should always worry about health insurance: Little health problems can easily turn into big bills without it.
“The real risk is something will happen to you, and you won’t be able to get care or (you) go broke trying to pay for it,’’ said Karen Pollitz, a senior fellow at the nonprofit Kaiser Family Foundation. Pollitz recalls the time she saw the bill for surgery her son needed after breaking his wrist skateboarding: It would have cost $21,000 if insurance hadn’t covered most of it.
The threat of financial disaster, not the Affordable Care Act’s hazy future, should shape any decision to buy coverage for next year, health experts say. Trump has vowed to repeal and replace predecessor Barack Obama’s health care law, and the new president may begin doing so shortly after he takes over next month.
That process could take months or years to unfold, though. Meanwhile, your next big health care scare could strike Jan. 1.
Here’s what we know about the ACA’s future as the annual open enrollment window for individual insurance winds down. Shoppers have until Dec. 15 to buy coverage that starts Jan. 1. Anyone who misses that deadline can still enroll by Jan. 31 to have coverage for the rest of the year and avoid a penalty for remaining uninsured.
WILL MY COVERAGE
STILL WORK AFTER INAUGURATION DAY?
No changes are expected
next year for the more than 10 million people covered through HealthCare.gov and state markets that offer subsidized private insurance. A similar number of low-income people covered by Medicaid in states that expanded the program also are safe, for now.
Trump has said he’d like to sign legislation repealing the law soon after his Jan. 20 inauguration, but that’s unlikely. It will probably take months for Congress to act. Republicans, who will control Congress, also have discussed giving the law’s beneficiaries a transition period of a year or more as they phase out Obama’s law and introduce what they say will be a replacement.
If they were to immediately cut funding, it would mean no insurance coverage for millions of people. That’s a headache any new president would want to avoid, and Trump has said he wants to preserve coverage as he pushes for the law’s repeal.
CAN TRUMP EASE THE HUGE PREMIUM HIKE I FACE?
No. The 2017 prices were set months ago, they have been approved by regulators, and they are being used in the market.
Customers can hunt for cheaper coverage on or off the ACA’s public exchanges before the end of open enrollment. There are other cheaper alternatives, but they come with a catch. Raleigh, North Carolina broker Liz Gallops has been talking to some clients about short-term coverage that generally costs less - and covers less - than plans
sold on the ACA’s exchanges. These plans leave customers exposed to a fine for remaining uninsured, but they offer some protection from the hit of a big medical expense, which is the big worry.
WILL I STILL PAY A FINE FOR SKIPPING COVERAGE?
People who remain uninsured next year could face a penalty of $695 per adult or more, depending on household income. But they wouldn’t have to pay that fine until after filing income taxes in early 2018. Trump has said he wants to dump this unpopular element of the law, so it may not exist by then.
Still, there’s no guarantee. Gallops doesn’t bother with speculation. She thinks the safest bet for customers is to simply “play by the rules that we have today.’’
“Everything could change for 2017 or nothing could change,’’ the broker said in an email.
ARE PEOPLE STILL SIGNING UP FOR COVERAGE?
Enrollment for 2017 plans started Nov. 1, and about 2.1 million people have renewed coverage or signed up for the first time through Nov. 26 on HealthCare. gov, the federal website that handles insurance applications in many states. About 519,000 of those customers are new.
Most people served by GreyStone Power are paying less for electricity than they were a year ago, thanks to our ongoing Wallet Watch reduction. That’s something to celebrate!
Georgia Power customers pay 30%* more for their electricity than GreyStone Power members, based on the most recent residential rate survey by the Public Service Commission.
Now, that’s some powerful news.
GreyStone
Eating Well As You Get Older
Benefits of Eating Well
Eating well is vital for everyone at all ages. What- ever your age, your daily food choices can make an important difference in your health and in how you look and feel.
and manage diabetes.
(Watch the video to learn more about eating for good health. To enlarge the video, click the brackets in the lower right-hand corner. To reduce the video, press the Escape (Esc) button on your keyboard.)
Eating Well Promotes Health
Eating a well-planned, balanced mix of foods every day has many health benefits. For instance, eating well may reduce the risk of heart disease, stroke, type 2 diabetes, bone loss, some kinds of cancer, and anemia. If you already have one or more of these chronic diseases, eating well and being physically active may help you better manage them. Healthy eating may also help you reduce high blood pressure, lower high cholesterol,
Eating well gives you the nutrients needed to keep your muscles, bones, organs, and other parts of your body healthy throughout your life. These nutrients include vitamins, minerals, protein, carbohydrates, fats, and water.
Eating Well Promotes Energy
Eating well helps keep up your energy level, too. By consuming enough calories -- a way to measure the energy you get from food --you give your body the fuel it needs throughout the day. The number of calories needed depends on how old you are, whether you’re a man or woman, your height and weight, and how active you are.
Food Choices Can Affect Weight
Consuming the right number of calories for your level of physical activity helps you control your weight, too. Extra weight is a concern for older adults because it can increase the
risk for diseases such as type 2 diabetes and heart disease and can increase joint problems. Eating more calories than your body needs for your activity level will lead to extra pounds.
If you become less physically active as you age, you will probably need fewer calories to stay at the same weight. Choosing mostly nutrient-dense foods -- foods which have a lot of nutrients but relatively few calories -- can give you the nutrients you need while keeping down calorie intake.
Food Choices Affect Digestion
Your food choices also affect your digestion. For instance, not getting enough fiber or fluids may cause constipation. Eating more whole-grain foods with fiber, fruits and vegetables or drinking more water may help with constipation.
Make
One Change at a Time
Eating well isn’t just a “diet” or “program” that’s here today and gone tomorrow. It is part of a healthy lifestyle that you can
adopt now and stay with in the years to come.
To eat healthier, you can begin by taking small steps, making one change at a time. For instance, you might take the salt shaker off your table. Decreasing your salt intake slowly will allow you to adjust.
switch to whole-grain bread, seafood, or more vegetables and fruits when you shop.
These changes may be easier than you think. They’re possible even if you need help with shopping or cooking, or if you have a limited budget.
Checking With Your Doctor
If you have a specific medical condition, be sure to check with your doctor or registered dietitian about foods you should include or avoid.
You Can Start Today
Whatever your age, you can start making positive lifestyle changes today. Eating well can help you stay healthy and independent -- and look and feel good -- in the years to come.
‘Obamacare’ repeal-only would make 30M uninsured
by RICARdO ALONsO-ZALdIVAR
WASHINGTON (AP) -
Repealing President Barack Obama’s health care law without a replacement risks making nearly 30 million people uninsured, according to a study released Wednesday.
Separately, a professional group representing benefit advisers warned congressional leaders of the risk of “significant market disruption’’ that could cause millions of Americans to lose their health insurance.
Republicans dismiss such dire scenarios, saying that they are working on replacement legislation for a President Donald Trump to sign. Nonetheless, the complex two-stage strategy the GOP Congress is contemplating has raised concerns not only among supporters of the law, but also industries like hospitals and insurers.
The plan is for Congress to first use a special budget-related procedure to repeal major portions of the Affordable Care Act, or ACA, next year. The effective date of that repeal would be delayed by months or even years to give lawmakers time to write replacement legislation.
The replacement law would presumably do many of the same things that “Obamacare’’ does, such as subsidizing coverage and protecting people with health problems. But it would not involve as much federal regulation, and it would eliminate a highly unpopular requirement that most Americans get health insurance or face fines.
The new study from the nonpartisan Urban Institute looks at a scenario where “repeal’’ goes through, but “replace’’ stalls. It predicts heavy collateral damage for people buying individual health insurance policies inde-
This Oct. 24, 2016, file photo, shows the HealthCare.gov 2017 website home page on display, in Washington. Health insurance experts say the decision to buy 2017 coverage on the Affordable Care Act’s public exchanges shouldn’t boil down to a gamble over the survival of the law, which requires most people to have insurance. Instead, customers should focus on whether they can handle the financial risk that comes with remaining uninsured while they wait for Trump’s health care plan to crystallize. (AP Photo/Pablo Martinez Monsivais, File)
pendent of government markets like HealthCare.gov. Though nonpartisan, the Urban Institute generally supports the goal of extending coverage to all Americans. Previously it has criticized some of the subsidies provided under Obama’s law as insufficient.
The new analysis warns that repealing major parts of the health law without a clear replacement could upend the health insurance market for people buying their coverage directly, outside of the workplace. That group has grown substantially under the health care law, but also includes millions of other customers.
The study found that 22.5 million people would lose coverage directly due to repeal of the law’s subsidies, Medicaid expansion, and its individual requirement to carry health insurance.
Another 7.3 million would
become uninsured because of the ripple effects of market upheavals. That could happen if insurers lose confidence in the Republican promise of a replacement and abandon the individual market. A key industry worry is that a repeal law would get rid of subsidies and mandates but still leave insurers on the hook for covering people with health problems.
The number of uninsured people would rise to nearly 59 million in 2019, since the ACA did not completely eliminate the problem of people without coverage. As a result, the nation would have a higher uninsured rate than when the ACA passed in 2010, the study found.
Federal and state governments would save billions, but the potential price would be social dislocation and a political backlash.
“This scenario does not just move the country back to the
situation before the ACA,’’ the study concluded. “It moves the country to a situation with higher uninsurance rates than was the case before the ACA’s reforms.
The concerns raised by the Urban Institute study were underscored Wednesday in a letter to congressional leaders from the American Academy of Actuaries. The group represents professionals who advise corporations and government on how to design and maintain benefit programs like pension and health care plans.
The actuaries said even if Congress delays the date of repeal, the uncertainty could prompt insurers to stop offering individual plans for people not covered by employers.
“Delaying the effective date of repeal while a replacement is worked out likely won’t be enough to assure the stability and sustainability of the individual market,’’ wrote Shari Westerfield, the group’s vice president for health care practice.
Earlier, hospitals warned that they would suffer heavy financial losses if Congress repeals coverage for millions of new paying customers. Those would be magnified if lawmakers leave in place cuts that hospitals accepted as part of the deal to pass the Obama health law. Insurers are also uneasy, even if the ACA hasn’t turned out to be as profitable as expected.
Republicans say they won’t allow chaos to happen.
“We are not going to rip health care out of the hands of Americans,’’ House Ways and Means Chairman Kevin Brady, R-Texas, said in a recent interview with Associated Press reporters and editors. “Republicans are going to give Americans choices and an appropriate transition.’’
(Family Features) As the cold weather settles in, staying snuggled up in your comfortable house around the clock may be tempting, but it’s not very realistic. So when you come back inside from work, running errands or a quick snowball war with the kids, you’ll need some easy ways to warm up.
Heat yourself from the inside out with these ideas:
Take a bath with warm water to help you relax and return your body to a comfortable temperature. Add a hint of lavender or another favorite scent for some aromatherapy. Start with a moderate temperature and gradually add more hot wa-
Easy Ways to Warm Up This WInTEr
ter as needed to avoid shocking your system.
Toss blankets in the dryer before you head outside to play in the snow, get the mail or shovel the driveway. When you get back inside, you’ll have a cozy, warm blanket to wrap yourself in and chase away the bone-deep chill. Stick with soup, especially one that you can prepare and be ready to enjoy quickly, such as Idahoan Premium Steakhouse Potato Soups, which give you a taste of a savory steakhouse restaurant-style soup in your own home. Made with real Idaho red potatoes with flavorful spices and rich cheeses for a creamy taste in every spoonful, Idahoan Steakhouse Potato Soups cook in just
five minutes. Look for four delicious flavor varieties: Creamy Potato, Loaded Potato, Cheddar Broccoli and Three Cheese Chipotle. Add a layer. Nothing says comfort like a favorite sweatshirt that has been worn and washed so many times it’s practically a second skin. When you come in from outdoors, dress in cozy layers and ditch the extras as your body temperature returns to normal.
Rely on smart technology. While you’re outdoors or on the way home, access your smart thermostat remotely and give the indoor temps a nudge so you walk in the door to some toasty warmth. Just remember to program a reset to your normal climate
so you don’t get steamed when you get the bill later.
Bake your way warm. If you rarely make time to indulge a hobby like baking, the heat from a busy kitchen may be all the excuse you need. Crank up the oven and get busy mixing up your favorite treats.
Soak up the sun. Once indoors, away from the biting wind and cold, the sun’s rays can boost your spirits and warm your body. Take a note from the family cat and make yourself comfy in a ray of sunlight.
Find more ways to keep warm this winter at Idahoan. com.
People eating soup image courtesy of Getty Images
Work Out your Post-Workout snack
(Family Features) You walked or ran your legs off, biked until you dropped, lifted your body weight at the gym and swam the distance of the English Channel. Now it is time to refuel. It may seem counter-intuitive to eat and drink after working hard to tone your body and burn calories, but a workout takes its toll on your muscles and other body systems. The key is to make smart selections that provide the necessary recovery without packing on excess calories that cancel out your effort.
Most experts agree that protein plays a role in helping repair and build, regardless of whether it comes from a shake, a glass of milk or an energy bar. Look for a choice with low to moderate sugar content and aim for 10-20 grams of protein for your post-workout snack.
Working out may work up an appetite, but a snack that promotes satiety without making you feel over-full is an effective way to nix the temptation to overeat later in the day. Reach for a snack that combines protein and carbs, such as a handful of nuts and string cheese, hummus and veggies or a container of nonfat Greek yogurt.
Rehydrate with a refreshing food that has high water content, such as watermelon. At 92 percent water, watermelon is an ideal workout buddy for rehydrating, refueling and recovering. This Watermelon Beet Post-Workout Smoothie supplies the right amount of protein to refuel and has the carbs necessary to restock glycogen stores. It also comes with the nutrients that are assembly-line workers in repairing tissues, including vitamins B and C, calcium, iron and magnesium. Prep ahead of time and freeze watermelon, beet and banana for an extra cool treat.
Find more recipes ideal for refueling after a workout at watermelon.org
Watermelon beet Post-Workout smoothie
Servings: 2 (2 cups each)
1/2 medium beet, chopped
1 cup chopped watermelon
1 banana, peeled
1/2 cup coconut water
1 cup nonfat, plain kefir
1/2 lime, peeled
2 tablespoons honey
1 teaspoon vanilla extract
2 tablespoons vanilla protein powder
Place all ingredients in blender and blend until smooth.
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Aging with Vitality, Grace and Confidence
Continued from page 6
stay true to your style
There is no written rule that once you achieve a certain age, your hair must be cropped close, your wardrobe frozen in time or your favorite vibrant lipstick shade cast aside. True, with age you may make a few modifications, such as a new hairstyle that accommodates thinner strands or one that shows off your gorgeous grays. But your personal style is an important aspect of your identity, and simply tweaking or slightly evolving your look lets you remain true to your familiar self as you enter this new phase of life.
Resist the urge to rest
Filling your time with low-demand pursuits is a perfectly natural response to the liberation of an empty nest or the newfound freedom of retirement. You’ve earned a break, for sure. However, be wary of letting your brain languish to extremes. Find ways to stimulate your mind to help keep you sharp and ward off those “senior
moments.”
Make your physical wellness a priority
For decades, you’ve heard admonishments about taking proper care of your body: eating right, exercising regularly, avoiding smoking and excess drinking, and getting plenty of rest. If you ignored that advice, remember this: It’s never too late to introduce healthier habits. Taking care of your body will help ensure you have the physical stamina to continue enjoying your favorite activities, and will give you the best shot at keeping your health condition optimal. Not only does keeping in shape provide overall health benefits, targeted exercises can help with other concerns, as well. For example, after 4-6 weeks of working out your pelvic floor muscles regularly, you may start to notice an improvement in your sensitive bladder.
Embrace confidence boosters
Change is at the very heart of midlife, and
most of us can come to acknowledge, even appreciate, how life has a way of evolving. But changes can sometimes cause confidence to lag, especially when it’s your body that’s changing.
“The loss of a job, upheavals in a long-term relationship, financial hardships and empty nests are just a few of the big challenges we frequently confront – not to mention the new health issues that we might face,” Grufferman said.
One common confidence breaker: a sensitive bladder. A recent survey by Always Discreet found that women with sensitive bladders feel less confident than those who don’t experience leaks, in certain situations like traveling long distances or being in an unknown or unfamiliar area.1
However, you don’t have to let your sensitive bladder stand in the way of living your life. In fact, the same survey
showed that most women with sensitive bladders (72 percent) who use bladder protection, such as Always Discreet liners, pads and underwear, say they feel more confident because of these products. The full line of bladder leak protection products provides women incredible comfort, protection, discretion and odor control so you can get back to enjoying life, no matter your age.
1The Always Discreet U.S. Survey was conducted using the IPSOS Panel that surveyed a total of 400 American women (aged 35 to 65 years old). Of the 400 women, 200 have experienced urine loss/bladder weakness in the past three months and 200 had not experienced urine loss/bladder weakness. Significance testing between the two groups was done at a 90 percent confidence level. The survey was implemented between September 15, 2015 and September 25, 2015. In the study were 65 women with sensitive bladders who use products specifically designed for bladder leaks.
AGE GAUGE
Ever looked at your driver’s license and thought, “Is that really my age?” It’s time to find out how old you really feel.
1. Are you confident enough to wear the clothes and styles you love?
a. Absolutely, I don’t let anything stand in the way of fashion.
b. Sometimes – I’ve definitely outgrown some styles.
c. Not really ... I tend to go for safe, sensible outfits.
2. Long-distance adventures or local delights: What’s your travel preference?
a. The further the better – the best adventures begin with a long-distance flight.
b. I love the idea of long-distance travel, but I’d have to be well prepared.
c. Close to home – I don’t like veering too far.
3. What’s your first thought when someone mentions bladder sensitivity?
a. It’s an old age issue – it only affects older women over 65.
b. Many moms like me experience it after childbirth.
c. I have it and I know it can happen to anyone, regardless of age.
4. What’s your fitness regime like?
a. Intense – exercise is the highlight of my day.
b. Average – I do my best to keep fit but there are challenges.
c. Non-existent – I don’t feel confident enough to work out.
REsULTs:
Mostly As: You feel younger inside than your real age.
Mostly Bs: You feel exactly your age.
Mostly Cs: You feel older inside than your real age. Empower yourself to live the age you want to be.
Skipping two hourS of Sleep may double your craSh riSk, Study SayS Skipping two hourS of Sleep may double your craSh riSk, Study SayS
by JACQUELINE HOWARd
(CNN) -- What can you do to prepare for safe holiday road trips this year? Try getting the recommended seven to eight hours of sleep each night.
Drivers who are just one or two hours shy of that recommendation nearly double their risk for a crash the next day, according to a new study conducted by the AAA Foundation for Traffic Safety (PDF) and released Tuesday.
“While we do not think anybody would be surprised to learn that driving while extremely sleepdeprived increases a driver’s risk of being involved in a crash -- this admittedly is rather intuitive -- we were surprised to find a detectable increase in crash risk when a driver had slept even just one hour less than the seven hours recommended by sleep experts,” said Brian Tefft, senior research association for the foundation, who led the new study.
A report published by the Centers for Disease Control and Prevention in February found that more than a third of adults in the United States reported getting less than seven hours of sleep daily.
The CDC even has called insufficient sleep a “public health problem.”
The new AAA study featured data on 7,234 drivers who were involved in 4,571 vehicle crashes, from 6 a.m. to midnight, between 2005 and 2007.
The data were from the National Highway Traffic Safety Administration’s National Motor Vehicle Crash Causation Survey, which included how much sleep drivers reported having in the 24 hours preceding a crash.
After analyzing the data, the researchers found that drivers who had slept for less than four hours had 11½ times the crash risk rate of drivers who had slept seven hours or more; drivers who had four to five hours of sleep had 4.3 times the risk; those who had five to six hours had 1.9 times the risk; and those who had six to seven hours had 1.3 times the risk.
In other words, “the crash risk of a driver who has slept for only four to five of the past 24 hours is approximately quadruple the risk of a driver who has slept for the expert-recommended minimum of seven hours, similar to the crash risk of a driver who is legally intoxicated relative to a sober driver,” Tefft said.
A 2012 study published in the journal JAMA Internal Medicine found that sleepiness carried almost as much risk as alcohol ingestion while driving.
Another AAA study from 2010 found that as many as two out of five drivers have fallen asleep at the wheel at some point in their lives, he added.
“I have multiple friends and acquaintances who have fallen asleep at the wheel, including two who were involved in crashes as a result,” Tefft said.
Tefft noted that the new study had some limitations, such as not including data on vehicle crashes between midnight and 6 a.m. and analyzing how only a lack of sleep in the past 24 hours was associated with crash risk, rather than quality of sleep.
“The study was designed specifically to investigate the relationship between acute sleep deprivation and crash risk,” he said.
HARD WORK, AMAZING CARE
Last season, I rushed for over a thousand yards. I even earned a trip to the Pro Bowl. It wasn’t easy to reach those numbers. It took a lot of heart and a lot of hard work.
I’m not the only one in Atlanta that works hard every day. Grady never quits working which is why it’s recognized as one of the best hospitals in the nation. Not only for emergency services like stroke and heart attacks but also for chronic conditions and primary care needs. And it’s why more than 80 Georgia hospitals transfer their patients to Grady to get them the care they need.
I know I would rush my family and friends to Grady if they ever needed care. And you should too.
Devonta Freeman
Pro Bowl Running Back