Aging Well - Spring 2022

The Capistrano Dispatch April 22-May 12, 2022

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The Capistrano Dispatch April 22-May 12, 2022

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Welcome to Aging Well

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t’s springtime in South Orange County, which means there’s plenty to do, places to see and people to greet.

And just in time for the season, we at Picket Fence Media have put together our biannual Aging Well issue, in which we provide tips to readers on how to continue enjoying life and prospering in our little slice of paradise.

In this year’s spring edition of Aging Well, we highlight some of the benefits that Chair Yoga can offer those faced with mobility limitations who still want to practice mindfulness and meditation.

We also spend some time with the docent tour guides and Gardening Angels for Mission San Juan Capistrano. The group, comprising mostly older individuals who help keep visitors informed and the Mission’s greenery looking lush, explain how volunteering has helped keep their minds active and provided opportunities to socialize.

Also, travel agents give us the lowdown on safe traveling, specifically aboard cruise ships, as the world continues getting back to normal—or as normal as can be—post-pandemic.

And as a treat for you, our loyal readers, a couple of PFM columnists make special appearances.

First, nutritionist Gina Cousineau explains the importance of maintaining a heart-healthy lifestyle while offering a tasty pasta salad recipe.

And then we chat with our senior dating expert, Tom Blake, about his experience finding love after 50.

We hope this edition of Aging Well can help readers learn something new and also help them make the most of living in beautiful, sunny South Orange County.

HOW TO PREVENT A FALL

BY ZACH CAVANAGH

More than one in three people over the age of 65 fall each year, according to the National Institute on Aging, and the risk of falling and fall-related problems increases with each passing year.

Many things can cause a fall, whether it’s dulling of eyesight, hearing or reflexes, or other medical conditions that affect your balance. Whatever may be the cause, there are several steps everyone can take to lower the chances of falling.

•S tay physically active. An exercise program to strengthen muscles, keep joints flexible and improve balance is a key step, and it can slow bone loss.

•H earing and vision tests. Even the slightest changes to your eyesight and hearing can cause a fall. Get the proper eyewear or a hearing aid to help.

• F ind out about medicine side effects. If a certain drug makes you dizzy or sleepy, let your doctor know.

• Proper sleep. Get the right amount of shut-eye to be alert, strong and rested for each day.

• Limiting alcohol. Even drinking a small bit of alcohol can slow your reflexes and affect your balance.

•S tand up slowly. Rising too fast can cause a drop in blood pressure that can make you wobbly.

•B e careful. Watch the surfaces you walk on, and wear the proper supportive footwear. If needed, use a walker or cane for support as well.

It’s also recommended to keep your bones strong, because in the event of a fall, it can help reduce the risk of fractures. As mentioned, exercise can help, as well as a diet with enough calcium and vitamin D. The Capistrano Dispatch April 22-May 12, 2022

Shut-Eye Solutions WHAT TO DO FOR YOUR BEST NIGHT’S SLEEP

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BY SHAWN RAYMUNDO

etting a good night’s rest can make a huge difference in how we all go about our day.

Health experts have long agreed that adults should strive to get seven to nine hours of sleep a night. However, the older we get, the harder it is, it seems, to get all those necessary Zzzz’s.

And despite typically hitting the hay much earlier than they previously had when they were younger—becoming early-morning risers as a result—many older adults still aren’t getting enough rest.

“There are many reasons why older people may not get enough sleep at night. Feeling sick or being in pain can make it hard to sleep,” explains the National Institute on Aging—an arm of the U.S. Department of Health & Human Services.

Other reasons commonly found in older adults, the institute adds, include insomnia and sleep apnea, as well as movement disorders such as restless leg syndrome and rapid eye movement. Having Alzheimer’s disease has also been found to disrupt one’s sleep habits.

Whatever the reason may be, those restless nights can often lead to irritability, memory problems or forgetfulness, falls and even depression, the institute further notes.

Physicians on sites including WebMD recommend Page 15

following a routine bedtime, every night, even during the weekends; heading to bed at the same time and waking up the next morning at the same time.

Before hitting the sack, though, they also recommend a few ways to wind your body down so it’s primed for sleep.

One suggestion is to take a warm bath, as the drop in body temperature from getting out of the tub could make you tired, while the bath itself is meant to be relaxing. Another suggestion is reading a book or listening to music, instead of watching television or scrolling on your phone.

Keeping your bedroom at a comfortable temperature to your liking could also help, and so could dimming the lights you use during the evening.

Napping throughout the day should also be avoided, both the institute and WebMD explain, as those naps can keep you up during the night. Other activities to avoid shortly before your bedtime include exercising, eating large meals and drinking alcohol.

Consuming less fluids altogether at night may also help you avoid getting up in the middle of your sleep to go to the bathroom.

While you don’t want to exercise within three hours of bedtime, getting exercise during the day will help wear your body out for the evening. And WebMD says that getting some sunlight every day will “let your body know when it’s time to be awake, and when it’s not.” thecapistranodispatch.com

Eating Your ‘Weigh’ to Health

BY GINA COUSINEAU While February was Heart Health Awareness month, I believe every day should highlight the importance of our cardiac well-being, given that heart disease is the leading cause of death around the world for both men and women.

While there are many diets that claim to promote heart health, most tend to be restrictive and punitive, meaning one can only tolerate them for a short period of time.

As an interventional nutritionist, my experiences as a trained chef, fitness professional, and nutrition expert allow me to help my clients prevent, halt and reverse all lifestyle diseases, starting with a wholesome diet largely comprising mostly plants.

To these nutrient-dense plants, which include whole grains/starches, legumes (beans, lentils, chickpeas and the like), fruits, vegetables, and nuts/seeds, we incorporate lean proteins (both plant and animal options), nonfat/low-fat dairy and nondairy protein-rich calcium foods, along with healthy fats, allowing us to eat a wide and varied diet to promote longevity for all.

When you think of these foods listed

above, you should be able to see all cultures being enveloped here, not just the highly touted Mediterranean diet approach. We can and should be able to incorporate a hearthealthy diet into all ethnic foods and love every morsel we consume.

I believe strongly in the value of this evidence- and science-based nutrition approach, and helping my clients put this information onto their plates is my forte. I spend much of my time developing recipes and teaching clients how to maneuver joyfully and easily around their kitchens.

My hope is to promote the concept of conviviality, by bringing the family back around the kitchen table, sharing beautiful meals and conversation—something we have been missing of late.

One of the first things I encourage my clients to embrace with their lifestyle shift is the “healthy plate” approach, filling half of our plate with veggies, one-fourth of our plate with a lean protein option, and, yes, onefourth plate of a wholesome starch/grain.

If we can simply eat more foods closer to how they were grown (less processing), providing more nutrient-dense calories with a ton of fiber, adding volume to our plates, we will automatically eat less saturated fat, sugar and sodium.

Today, I share with you a lovely plant-based recipe, and suggest you complete the healthy plate by adding a lean protein and a bit of healthy fat to perfect this wholesome meal.

If you are interested in learning more about using “food as medicine” and improving the quality of your life, sign up for our weekly newsletter at mamagslifestyle.com, where you will be notified of our complimentary virtual cooking classes and webinars offered monthly, so that you, too, can live a long, healthy, independent, joyful life.

ROASTED VEGETABLE ORZO PASTA SALAD 6 servings / 255 calories each 4 oz (½ cup) Whole Wheat Orzo, dry 15 oz can Garbanzo Beans, no/low sodium prefer 2 tbsp Olive Oil, divided 10 oz (2 cups) Grape Tomatoes, diced 10 oz (2 cups) Red Onion, diced 10 oz (2 cups) Red/Yellow/Orange Peppers, diced 10 oz (2 cups) Yellow Bell Pepper, diced 10 oz (2 cups) Zucchini, diced 10 oz (2 cups) Cauliflower, small florets 10 oz (2 cups) Eggplant, diced 3 tbsp Red Wine Vinegar (or favorite flavor) 1 clove Garlic, minced Fresh Basil Cook orzo according to package directions; drain and rinse under cold water, transfer to a large bowl.

Drain and rinse garbanzo beans, adding to bowl with orzo. To roast vegetables, toss with one tbsp olive oil, salt, and pepper in large bowl. Prepare baking sheets with parchment paper or nonstick foil. Don’t crowd, so consider using more than one pan. Roast at 425 degrees F, stirring every 10-15 minutes, until caramelized and tender, 30-45 minutes. Mix remaining one tbsp olive oil, vinegar, and garlic, seasoning with salt, pepper, and pinch of red pepper flakes, if desired. Toss well with vegetable mix. Adjust seasoning, as needed. Sprinkle with chopped basil.

Recommendations from Mama G Serve your hearty portion of this salad with grilled chicken, salmon, or shrimp, a sprinkling of Parmigiano Reggiano, and pinch of crushed red pepper on top. You can find whole wheat orzo at Sprouts or on Amazon. You can choose to swap out garbanzo beans for an additional 4 oz of dry whole wheat orzo or choose to use 8 oz uncooked wholesome starch/grain, including wild or brown rice, bulgur wheat, sweet potatoes, or any other whole wheat pasta, cooking prior to using in salad. Enjoy!

The Capistrano Dispatch April 22-May 12, 2022

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The Capistrano Dispatch April 22-May 12, 2022

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Local Knowledge

SPECIAL ADVERTISING SECTION

Local Knowledge SPECIAL ADVERTISING SECTION

Ask Serra Sol Susie Peterson, Executive Director of Serra Sol Memory Care in San Juan Capistrano, answers real questions from families who are considering memory care for their loved ones.

“My mom was recently diagnosed with dementia. She lives at home with my dad, and I pitch in to help as well.

She’s doing ok right now, but I’m starting to think about the future. How will I know when it’s time to move her from her home to a community? Should I start looking now, even though we may be years away from a decision?”

You’re doing the right thing by thinking about the future now – before your mom actually needs it! Making plans before your need becomes urgent is key. That way you aren’t forced to make a quick decision when the time does come.

What will drive a move to a community revolves around two things – health and safety. If your mom starts to exhibit behaviors that are not safe – such as exiting the house and getting lost, attempting to cook but starting fires instead – those types of things will likely mean a move will help keep her safe. If she starts to be confused on time, and isn’t getting good restful sleep, it may also be time to pursue a community. If she needs help bathing, toileting or managing medications and that’s more than what you and your dad can manage, you may then need to consider a move. Speaking of health, remember to consider your dad’s and your own.

Often, focus is primarily on the person with memory loss

Local Knowledge

and a caregiver’s health is ignored. A decline in the health of a caregiver may prompt the decision to move as well.

To get started, do your research. Think about what’s important to your family – cost, location, room choices, activity offerings and more. Chances are that someone you know has experience with a memory care community in your area. Ask for recommendations and consult your local Aging Services organization for help. Once you narrow your list to a handful of communities to consider, tour several so you can compare. Put yourself in your mom’s shoes – does it seem like a place where she’ll be happy and thrive?

At the same time, consider how you will pay for care. Most communities are private pay only, but some do take state or federal benefits. Ask if your parents have long term care insurance, savings, or veteran’s benefits. If you find a few communities you’re interested in, you might consider getting on their wait list.

This usually involves placing a deposit (typically refundable).

Best of luck with your search. I know it’s a difficult choice to make.

Do you have a question for the experts at Serra Sol? Visit our website at serrasol.com or call us at 949.485.2022. We’ll be happy to help you!

31451 Avenida Los Cerritos, San Juan Capistrano, CA, 949.485.2022, SerraSol.com, RCFE: 306005946

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The Importance of Gum Health Good oral hygiene is the foundation for the health of your entire body, particularly as one ages. Lack of attention to oral hygiene by failing to brush twice daily and floss at least once a day, may lead to periodontal disease. Genetics, hormonal changes, medications, smoking, immunosuppression, and diabetes are also risk factors that contribute to the development of periodontal disease. 80% of Americans will be afflicted with periodontal disease by age 45, and 4 out of 5 patients with the disease are unaware they have it. Periodontal disease increases with age and 70% of adults 65 years and older have periodontal disease.

What is periodontal disease?

Periodontal disease is characterized by the inflammation of gum tissue, presence of disease-causing bacteria and infection below the gum line. Infection and bacteria in the mouth can cause bone loss, tissue recession and even tooth loss. These infections and bacteria can spread beyond the mouth and lead to disease in other parts of the body.

Treatment may include deep cleanings, LANAP (laser assisted new attachment procedure), bone regenerative therapy or gum grafting to restore and strengthen tissues that have been damaged.

When should you see a Periodontist? · Unexplained bleeding while brushing or consuming food · Bad breath that continues despite thorough cleaning

The Capistrano Dispatch April 22-May 12, 2022

· Loose teeth or gum recession. (Oftentimes, bone loss may be associated with both of these conditions) · Related systemic health concerns such as diabetes, heart disease or osteoporosis.

Periodontists are highly trained surgeons with three-plus years of training beyond dental school. They work with your general dentist to improve esthetics and achieve optimum dental health. In addition to the treatment of periodontal disease, periodontists remove non-restorable teeth, replace missing teeth with implants, treat gum recession with grafts and re-contour gums (crown lengthening) to improve the restorations of existing teeth.

Dr. Raymond Wright is the Periodontist at San Clemente Periodontics & Implants. As a highly trained surgeon. Dr. Wright can perform the following Procedures: tooth extractions, crown lengthening, correction of gummy Smiles, gum/bone grafting, LANAP (laser assisted new attachment Procedure), LAPIP to help with failing/ailing implants, sinus lifts, and single tooth to full mouth dental implants. For more information or to schedule an appointment, go to scgums.com or call 949.361.4867 (gums).

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The Importance of a Smile

BY DR. HAMILTON LE A prosthodontist is a dentist who has completed dental school plus at least three additional years of advanced training and education in a prosthodontic graduate program. They specialize in treating and handling dental and facial problems that involve restoring missing teeth and jaw structures.

The term “prostho” means replacement and “dentist” means dealing with teeth. Essentially, prosthodontists are THE recognized experts when anything needs to be replaced in your mouth. This can range from a single tooth, multiple teeth, or all teeth and gums in the mouth. While many other dentists can do some of these treatments, prosthodontists are the specialists dedicated to this type of care.

Prosthodontists have advanced training in restoring and replacing teeth. Prosthodontists are considered the leaders of the dental treatment plan. They regularly lead teams of general dentists, specialists, and other health professionals to develop solutions for your dental needs.

They construct oral prostheses to replace missing teeth and associated oral structures with permanent fixtures, such as implant-supported prostheses, crowns and bridges, or removable fixtures such as dentures and removable partial dentures. These specialists also restore function and aesthetics to traumatic injury victims, and to individuals with diseases or birth defects.

Choose a prosthodontist because of their advanced education and training, efficiency, and expertise with advanced technology. Prosthodontists are extensively trained in state-of-the-art techniques and procedures for treating complex dental conditions and restoring optimum function and esthetics.

Rigorous training and experience give prosthodontists a special understanding of the dynamics of a smile and the preservation of a healthy mouth.

Dr. Hamilton Le is a board certified prosthodontist and is part of the San Clemente Periodontics & Implants team located at the mouth of Talega in San Clemente, He is a native of Southern California who attended UC Berkeley for his undergraduate training.

After earning his Bachelor’s Degree, he moved to Boston where he attended dental school and a prosthodontics residency at Tufts University School of Dental Medicine. As the leading prosthodontist in South Orange County, Dr. Le’s commitment to dentistry and patient care is the foundation for his treatment philosophy, providing you the necessary information to understand your dental needs and concerns. For more information, visit scgums.com or call 949.361.4867.

thecapistranodispatch.com

Local Knowledge SPECIAL ADVERTISING SECTION

Chinese Medicine and Craniosacral Therapy—Return to Health Both ancient Eastern Chinese Medicine and modern Western CranioSacral Therapy believe in the inner capacity of the human body to heal itself when it returns to an optimum state of balance. Here, I will attempt to clarify what I found to be the essence of that secret.

Through pain, discomfort and internal diseases, our bodies communicate with us, trying to articulate the message that something is wrong. The inner voice communicates with us through the conscious mind about reasons why we are not well. Becoming aware of this inner voice is a self-discovery that leads to self-healing.

The art of CranioSacral Therapy is in allowing the patient to make his or her own discoveries. The act of touching, the physical contact between a therapist and the patient, allows to establish the communication to facilitate that process. True healing goes deeper than symptoms; it involves getting clarity about your real identity and purpose in life. Effective therapy gives the patient a clear vision of what he or she needs to do.

Energy Flow is an essential element of many Eastern practices and is the basic concept of Chinese Medicine and Craniosacral Therapy. Flow can be present or absent on physical, emotional, mental, and spiritual levels. Craniosacral Therapy is a Western Holistic Modality based on osteopathy, which optimizes the Flow of energy through the body. The name refers to the Craniosacral Rhythm from the head (cranium) to the tailbone (sacrum). The rhythmic movement is generated by pressure changes through the head and spine during the production and absorption of cerebrospinal fluid; its subtle flow indicates the harmony or disharmony of the whole person. A CranioSacral practitioner is skilled to sense the movement or restrictions in the body and restore the proper Flow.

By restoring the balance and normal Flow, a craniosacral therapist assists the patient to facilitate the self-healing process. CranioSacral Therapy became an integral part of my practice. As of today, I have not seen anything more powerful than those two arts combined, allowing me to facilitate the healing process. With gratitude, I feel privileged to practice both.

About Vera Bogomolny, DACM, LAc., CMT, CST-T DrVera Bogomolny.com, 949.441.1207 Vera holds a Doctoral Degree from Pacific College of Oriental Medicine San Diego, she is a California and Nationally Certified Acupuncturist and Techniques Certified Craniosacral Therapist. She lives and practices in Dana Point.

She combines ancient Eastern Medicine with Craniosacral Therapy to help her patients to achieve optimal health. She empowers her patients to create the balance in their lives to acquire health. She believes health is not merely an absence of disease but is the ever-present state of a well-being.

The Capistrano Dispatch April 22-May 12, 2022

Cruise Ship Travelers Advised to Seek Best Personal Practices

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BY C. JAYDEN SMITH

ince the spread of the COVID-19 pandemic in early 2020, punctuated by that year’s February outbreak on the Diamond Princess cruise ship, the vessels have been frequent targets of government and scientific scrutiny.

However, the Centers for Disease Control and Prevention have gradually phased out restrictions placed on the industry, starting by lifting the no-sail order in October 2020 and recently moving cruise ship guidance to a conditional status.

Traveling aboard a cruise ship is still considered a health risk, but strict federal regulations on their operations are no longer in place.

It’s an exciting time for those who can’t wait to get back to seeing open waters and visiting all sorts of destinations, as well as for travel agents such as Ann Ronan at San Juan Capistrano Travel, who helps passengers along the way.

As Ronan tells it, the industry was hit hard by the pandemic and subsequent mandates, and cruise ship travel has only started to pick up speed within the past six months or so.

“It was a tough season for all travel, all hospitality,” she said.

Ronan went on her first river cruise since the pandemic began in August 2021, when countries across Europe also began to reopen travel. She calls the current state an exciting time for the cruise industry and the people who love taking voyages.

A significant milestone came in March, when the CDC lifted its advisory that people should not travel on cruise ships. Under CDC’s heavy guidance and protocols, which the Cruise Lines International Association followed along with major liners, vaccines were almost always required to board.

Now, travel agents including Ronan don’t provide blanket advice for all who come through their doors, but they instead have individual conversations and present the information necessary for potential travelers to make the best decision for themselves.

The vaccine requirements still remain, in addition to guidance that each person should take a COVID test before stepping onto a ship.

“Considering you’re going to be in an enclosed space with a lot of people, there’s not too many places we walk in, like the supermarket or a hotel or a convention, that we can say we know everyone’s vaccinated and pre-tested,” Ronan said. “So, you know you have that kind of knowledge.”

A different conversation may be necessary for those with compromised immune systems, as the risk still exists, but she added that the situation on cruise ships today is vastly better than two years ago.

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The benefit of being forced to minimize activity for such a long time and stay indoors is that the industry has seen signs of pent-up demand for travel, along with people being able to save money. People have identified their desire to see the world while they can, according to Ronan, which has also contributed to the returning popularity of cruise ships.

However, there are cases in which individuals remain concerned.

“I had a group of about 16 passengers who I booked last fall to go on an Alaska cruise this May,” Ronan recalled.

“When (the) omicron variant started to peak in December (and) January, I had several of them cancel. That made them nervous; they just weren’t ready, and that was fine. I mean, that was a choice they made. They were just not comfortable.”

Regarding cancellations, the consequences that come with backing off a trip have differed in recent years. In the past, Ronan said, there were no penalties and people got their deposits back if they canceled several months before a trip; within 90 days, people would lose more money the closer to the trip’s start date, if they canceled.

Cruise ship companies were forced to be more lenient and flexible during the height of the pandemic, giving people money back on their credit cards or a cruise credit as an incentive to keep their business with the company.

(Cont. on page 22) thecapistranodispatch.com

Getting Flexible with Chair Yoga

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BY BREEANA GREENBERG hair Yoga is a gentle way for seniors to stretch and still receive many of the benefits of yoga for those with mobility limitations. Chair Yoga modifies and adapts traditional yoga poses so that they can be done from a comfortable seated position.

Practicing seated yoga helps to improve one’s self-awareness through mindfulness.

This meditative practice is a great way to connect one’s movement to their breathing and can work as a way to check in on oneself and ask, “How does my body feel?” and “What areas of my body need more attention, movement, stretching?”

Yoga instructor Jennifer Mussaw teaches a slow flow vinyasa class at YogaSix in Dana Point and teaches Chair Yoga privately.

POWER OF LOVE Columnist Tom Blake continues to document Love After 50 and his own secrets to aging well

BY ZACH CAVANAGH Romance is an ever-evolving facet of life that is never easy for anyone to get a true handle on with the changes that come at us, whether it’s new technology or a new personal chapter.

For nearly 28 years, Tom Blake has seen those changes and documented them as the author of his “On Life and Love After 50” newspaper column, which gives an older “aging well” crowd his perspective on romance, dating and relationships after the mid-century mark. Since 2011, Blake’s columns have appeared in the San Clemente Times, Dana Point Times and The Capistrano Dispatch.

Blake’s column started out as personal The Capistrano Dispatch April 22-May 12, 2022

YogaSix will be opening soon at Prado West.

“Yoga isn’t about holding crazy poses for a long time or being the best in the room,” Mussaw wrote in an email. “It’s about letting yourself enjoy each posture, connecting to your breath, and growing as a human being on and off the mat.”

Chair Yoga offers many of the same benefits of yoga while being accessible to just about everyone.

“Chair Yoga is an adaptive take on the traditional practices that offers full support and protection when moving through poses,” Mussaw said. “Individuals still benefit from moving, stretching, and building muscles by staying seated in a chair or using a chair for balance while standing.”

This form of yoga, she added, does still offer physical and mental benefits through intentional breathing and supported movement.

Managing your stress through Chair Yoga can help improve sleep. Checking in with oneself and bringing more awareness to one’s

notes kept when his then-wife moved out with no notice and during the divorce that followed. Six months later in July 1994, those notes became his first column.

Over the course of those nearly three decades, Blake, now in his 80s, has been able to track the rise of the internet in older dating circles, which brings waves of positives and negatives.

“When dating sites started to happen, most people 50 and older that meet, meet online,” Blake said. “It’s easier to reach out and meet more people, but it’s difficult, because you have scammers and false profiles. You’re dealing with new issues.”

Some of those issues for the older dating crowd are simply a problem of ratios and the actual number of available partners.

“For women, it becomes more difficult,” Blake said. “When we were in our early 50s, the ratio is about 1 to 1. For women in their 70s, it’s now 5 or 6 to 1. I hear more and more questions about how to meet somebody from women than men.”

While those difficulties can turn anyone off from the enterprise of dating altogether,

breathing and body helps to decrease stress and feel more connected to the body.

An easy way to create that connection through seated yoga is to sit comfortably on a sturdy chair with your feet planted firmly on the floor and bring one hand to your belly and the other to your chest.

As you breathe deeply, focus your attention on breath and body, feel your chest and belly move with each deep inhale and exhale. This mindfulness practice is an easy introduction into Chair Yoga and can help decrease stress and improve sleep.

“During yoga, participants are taught to become aware of their thoughts and emotions,” Mussaw said. “This methodical mindfulness can help seniors stay connected to the world around them. Some studies suggest there might be a link between slowing dementia and regularly practicing yoga.”

Getting your body moving through seated yoga can help relieve aches and pains by stretching out stiff joints and muscles. Chair Yoga exercises can also help seniors get more flexible and relieve muscle pain.

By alleviating stress, gentle seated yoga flows can help decrease inflammation and pains caused by muscle and joints wearing down, Mussaw said.

“Stiff joints and muscles are common among the elderly,” Mussaw said. “Yoga is gentle and effectively increases flexibility and range of motion.”

Mussaw explained that yoga can be helpful to improve balance and stability, which many seniors struggle with as they age.

“Yoga helps to strengthen the core muscles that support us for most of our everyday activities,” Mussaw said. “A strong core can also help reduce the risk of falling.”

Mussaw explained that many of the poses in Chair Yoga can help increase mobility as well. Moving through “cat-cow,” in which you roll your head down to your chest and round your spine and then roll your head back and arch your spine, helps practice extension and flexion of the spine. Seated side bends and

spinal twists, using the chair as leverage, can also help alleviate a stiff back.

Another pose that can help increase hip mobility is practicing lifting your legs up off the floor while in a seated position. You can also use yoga straps for an extra stretch, wrapping the strap around your foot to help hold your leg up and really stretch those muscles.

“I see more strengthening and hip mobility, which is the biggest thing, because if you’re locked in your hips, it’s really hard to do that motion,” Mussaw said. “So, strengthening not only your legs, but the muscles inside of your ankles to help you balance can also be weak.

So just working those, even just lifting one leg.”

The chair can also be used as support for standing poses. With the chair working like a safety net, seniors can still practice standing poses while using their chair as support.

“Instead of forward folding, you use the chair in front of you; you’re kind of leaning forward, your hands on the chair, still feeling the nice release in your lower back,” Mussaw said.

“It’s just a safer way to move through poses, especially if you have balance problems.”

Many seniors struggle with getting in and out of chairs. Practicing that movement and hovering over your seat in a squatted position can help strengthen glute and hip muscles, which can help make getting in and out of chairs easier.

“You can also use the chair for challenges, so like hovering over the chair, instead of using an actual chair pose, or you just kind of float in the air and flow over the chair and then just say OK, release; let them sit in a chair,” Mussaw said. “So, you’re still kind of challenging, but there’s just a safety net of having the support.”

Mussaw said she sees the most improvement in mobility with her students who practice Chair Yoga. While YogaSix does not offer a Chair Yoga class, it does offer slow vinyasa flow classes that are popular with seniors.

The studio offers modifications for those struggling in any pose and works to support individual needs.

Blake stresses that a romantic partner in your later years isn’t the be-all, end-all. The most important relationship to find might just be the companionship of others.

“It certainly can alleviate the loneliness that so many older people face,” Blake said of finding a romantic partner. “But I wouldn’t want to send the message that you need to have a mate to be happy in life. So many people have realized they’re not going to find a mate, so they have to make themselves happy with activities and friends. They can make it without somebody, but it’s the loneliness that inspires most people.”

Luckily for Blake, he hasn’t had to go

through his journey alone. Just four years after that first column was published, Blake found a new love. While he was the owner of Tutor & Spunky’s Deli in Dana Point, a woman named Greta came in and ordered a fresh glass of carrot juice. Blake was bold enough to come out from behind the counter and ask her to dinner, and the two have been together ever since.

In that time, Blake discovered his own secrets to “aging well.”

“When I sold my deli in 2015, I sat down and said what is going to be important to me,” Blake said. “The priority for me is keeping fit, getting out.”

Blake said that he loves exercising around Dana Point Harbor, where he paddleboards four to five times a week.

Blake said his second key is keeping his mind active and challenged. Writing the column does that, as well as “these doggone Sudoku puzzles,” which he completes three or four of a day.

Whether it’s in search of a romantic partner or that “aging well” secret, Blake believes keeping yourself motivated and active is the way to success.

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The Capistrano Dispatch April 22-May 12, 2022

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Mission San Juan Capistrano Volunteers Stay Happy, Active

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BY COLLIN BREAUX f you’ve visited Mission San Juan Capistrano, you may have noticed tour guides in distinct red and black outfits teaching people about various aspects of the site’s history or avid horticulturists dutifully working in the gardens to keep the grounds’ trademark greenery looking lush.

These people are volunteers and serve as docent tour guides and Gardening Angels—and are an integral part of Mission operations.

Most of the people who serve in these roles are older, and they are motivated to help out because of their past role as educators. And some just simply want to be involved in their local area.

“I’ve been here at the Mission for about seven years. As far as aging well is concerned, you have to keep active both physically and mentally,” said docent Mary McRoberts. “One of the ways to really keep active and enjoy (life) is to be a docent here at the Mission. It is not only giving back to the community, but the Mission gives back to you in many ways—spiritually, physically and mentally, enjoyment.”

Docent Donna Friess—who is also well-known in San Juan Capistrano as an author, historian, and equestrian—said relaying information to Mission visitors helps keeps her mental acuity sharp.

“Some of the tours are an hour and a half long, and to keep all of our facts straight and all of the names and all of the indigenous people’s names, it requires a mental sharpness,” Friess said. “I think it’s good for us.”

Ed Matthews, another docent, said his doctor told him right before he retired that he still needed to keep his brain active.

“Otherwise, you’re losing your mind literally. This, actually, it’s a continuous learning opportunity,” Matthews said. “Every week, I’m learning something different, because I’m going around to talk to another docent or even the people.”

Whenever Matthews gets a question and doesn’t know the answer, he sees it as an opportunity to research the issue.

“Going to a place like the Mission, it’s the opportunity to go to a very peaceful environment.

It’s not very hectic. It’s not Disneyland, where you’re pushing and shoving and everything else,” Matthews said. “You can just wander around and sit and relax.”

Docent Martin Paine said the Mission remains a welcoming place to all, particularly due to his docent peers.

“There’s a lot of good feelings as you come onto this property,” Paine said. “Even a slow saunter through the Mission is one of those empowering experiences. Nothing is more impactful to me, at least, than seeing a little fourth-grader pull out their wallet, take a couple of dollars, and go to that poor box and put that up.”

The Capistrano Dispatch April 22-May 12, 2022

CRUISE SHIP TRAVELERS ADVISED TO SEEK BEST PERSONAL PRACTICES (Cont. from page 19)

Docent tour guides and Gardening Angel volunteers help keep visitors informed and greenery looking lush at Mission San Juan Capistrano. (From left) Jan Sorensen, Maria Leinenweber, Donna Friess, Mary McRoberts, and Martin Paine.

Photo: Courtesy of Mission San Juan Capistrano Executive Director Mechelle Lawrence Adams

Docent Maria Leinenweber—who was born and raised in Los Angeles County, and was a volunteer for more than 10 years at the Autry Museum of the American West in Griffith Park— chose Mission San Juan Capistrano out of all the other missions in California because of the serene and spiritual feeling on-site.

“When I knew I was going to move down here, my goal was to find something similar that I could fulfill,” Leinenweber said. “I’m a Catholic, so the religious feeling that I get every time I walk into the chapel … it was life-altering for me that I could find something down here that was similar to what I was doing up there but moved me in a different path.”

Mission San Juan Capistrano is special because of the grounds, how it gives the feel of what an old-time mission was really like, and because of the tours given and level of research done by docents, Leinenweber said. Docents tailor their tours to their audiences, whether they’re children or adults.

Docents go through intensive training, Friess said. That training can last three or four months, and requires prospective volunteers to shadow a current docent for several different tours. They then have to “pass the watch,” which Friess likens to giving a doctoral dissertation.

“Then we would be on our own. There’s certain points in the Mission we have to cover,” Friess said. “I personally start with the Acjachemen people and long ago, and I personally put my guests in a time machine. We go way back before the Spaniards come, and then, eventually, the Spaniards arrive—and then I go into the industrial era.”

McRoberts also makes sure to emphasize the Acjachemen people during her tours, since they have been “ignored” in much of California history.

Matthews likes to discuss the industrial era, a

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time when living conditions changed for people.

“The Spanish came and introduced (native people) to how to make metals. (Those talks are about) getting (visitors) to understand how that changed and how they have other tools and methods for doing things,” Matthews said. “One of the things, too, is getting them to understand before the Spanish came, there was no cow here. There were no horses here.”

Paine likes to emphasize to visitors that the arrival of Europeans in California is akin to a flying saucer landing in the middle of the intersection nowadays.

“When the Spanish arrived here, (the native people) had been a hunter-gatherer society for thousands of years. Everything was right at their fingertips,” Paine said. “For the first time, they see a cow. They see the horse. They see a European soldier with a leather jacket and the spears and lancers and the chief that came. For the first time, they see a wheel. They see a cart carrying in all this heavy equipment.”

Docents also work at corporate events hosted at the Mission—during which they may have to even define what a mission is for outside guests.

As for the Gardening Angels, volunteer Jan Sorensen—who studied landscape design in school—said they’re a group that loves to work outdoors.

“The visitors just adore the gardens. The Gardening Angels love to be able to provide this,” Sorensen said. “We’re a very special group.

We’re very devoted to each other, and we’re a close-knit group. We all love the Mission, and we all love the gardens.”

Volunteers also socialize and are friendly with each other, which creates a camaraderie.

“We’re the grandparent age here, and we were at the center of the family’s universe,” Friess said.

“You can’t help but be moved toward the periphery. This is a way to stay engaged in life.”

“Even now, you can cancel closer to the cruise sailing and not have penalties,” said Ronan. “That hasn’t really changed yet, and it will maybe if things straighten out more, but right now, they’re still giving more flexibility than they had in the past.”

When working with clients, she stays constantly informed on the COVID status of the countries they want to go to, and advises anyone else who is thinking of traveling to keep a watchful eye out for any impactful news.

People who want to travel can often have too many life responsibilities to do the proper research to make their vacations the best they can possibly be. Travel agents, who are familiar with the wide variety of cruise liners and which are best suited for a family or luxury trip, can be a valuable asset to help make decisions quickly.

“Once you’ve decided on the itinerary and the type of cruise line that fits your personality and your budget, you and your travel advisor can work together to just keep up on what the latest COVID guidelines are,” Ronan said. “The cruise lines have been terrific about sending customers updates constantly about what the requirements are.”

The CDC still has a page dedicated to guidelines designed to keep cruise ship passengers safe.

Passengers are advised to check their cruise ship’s color and vaccination status classification and get a COVID-19 viral test within three days of leaving and returning from trips. Before boarding, the CDC recommends people purchase travel insurance and check if their cruise line requires proof of vaccination.

Do not travel if sick, if you have recently tested positive for COVID-19, or if you have been in close contact with someone sick with COVID-19 and have been advised to quarantine.

Follow the ship’s mask-wearing protocols, and protect other passengers by washing your hands often and avoiding touching your eyes, nose, and mouth. After returning from your trip, self-monitor for any symptoms for up to 10 days, and follow state and local travel recommendations. thecapistranodispatch.com

The Capistrano Dispatch April 22-May 12, 2022

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The Capistrano Dispatch April 22-May 12, 2022

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