Living 60 Plus

Living

60PLUS A SPECIAL SUPPLEMENT TO

The Progress-Index

Managing Money

Things to Consider Before Downsizing

Nutrition and aging

2

SAFER. STRONGER. SOONER.

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Nursing Home

Yes

Not typical

Hospital benefits

Skilled Nursing Facility (SNF) benefits

On site

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5 – 7 times per week

Monthly

Registered Nurses 24/7

Registered Nurses 8 hours per day

3-Day Prior Hospital Stay Required

Not required

Required

Direct Admit from Home

Yes

Not typical

PT, OT, ST 3 hours/day 5 days per week/ 15 hours per week minimum

No minimum required

Comprehensive Medical Staff

Yes

Not typical

Rehab-Certified RNs/ Therapist

Yes

No

On site

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14 days

20+ days

Medicare Benefits Pharmacy/Pharmacists Physician* Visit Requirements Nursing

Therapy Intensity

Dialysis Services Average Length of Stay

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Living 60 Plus

Living 60PLUS 3

Tips for retirees traveling abroad

4

How to catch up on retirement savings

4

Helping a loved one adapt to a nursing home

5

Physical therapy a vital part of treatment and recovery

6

Managing money after 50

7

Are expired medications still safe?

8

Yoga not just for youngsters

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5 foods for the over 50 crowd

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Memory loss is not an automatic side effect of aging

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The early warning signs of Alzheimer’s disease

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Things to consider before downsizing your home

14

Nutrition and aging go hand-in-hand

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Improving heart health need not be difficult

Did you know?

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transient ischemic attack, often referred to as a “mini stroke,” is an event that’s similar to a stroke. When a person has a TIA, the symptoms are just

like those of a stroke, but they last less than 24 hours before disappearing. However, that disappearance does not mean a person is in the clear, as a TIA is a serious warning sign of stroke. According to the National Stroke Association, up to 40 percent of people who experience a TIA will go on to have an actual stroke, and studies have shown that nearly half of all strokes occur within a day or two of having a TIA. But even those people who do not have a stroke within 48 hours of having a TIA are still at risk of having a stroke. In fact, 10 to 15 percent of people who have a TIA will have a stroke within three months. Symptoms of a TIA are sudden and may include confusion; difficulty speaking or understanding; numbness or weakness of the face, arm or leg, particularly on one side of the body; vision trouble in one or both eyes; trouble walking; dizziness; and/or loss of balance or coordination. Interrupted blood flow to the brain is often behind a TIA. A lack of blood and oxygen in the brain often leads to the temporary symptoms described above. Should you or a loved one exhibit any of the aforementioned symptoms, seek medical help immediately, even if the symptoms feel or appear as if they are subsiding. A quick response might just prevent a full-on stroke.

Tips for retirees traveling abroad

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en and women often dream of jetsetting around the world when they retire. Traveling the globe without worrying about timelines or what’s going on back at the office is something many retirees reward themselves with after a life of hard work.

As liberating as world travel can be, retirees still must exercise caution when traveling abroad.

The following are a few safety tips for retirees who are ready to make their dream retirements a reality by setting off for parts unknown.

• Stay in touch. Escapism is a big part of the attraction of travel for travelers young and old. But while you may want to avoid contact with the outside world on your travels, it’s still necessary to stay in touch with your loved ones. Retirees who plan to take extended trips overseas should purchase an international mobile phone plan that allows them to use their phones regardless of what country they happen to be in.

A quick text message to a son or daughter back home is all it takes to let your family know you are safe and having the time of your life. Work out a communication plan with your loved ones back home before departing, agreeing to contact them via phone call, email or Skype at least once per week for the duration of your trip. This is a good way to share your experiences and help your relatives rest easy knowing that you are safe.

• Don’t store all of your important documents in one place. When traveling overseas, it can be convenient to keep important items like traveler’s cheques, credit cards, passports, and identification in one place.

However, storing all of your sensitive documents or financial items in one place is very risky, as a lost or stolen bag can leave you without identification or access to your funds. When traveling, couples should carry their own

passports on their persons and split up credit cards and traveler’s cheques. This way you still have access to your funds, and one of you still has identification should items be lost or stolen.

• Do your homework. Unplanned day trips are common among travelers who have been traveling for long periods of time. While such jaunts can add an element of spontaneity to a trip, they also can be quite dangerous if travelers have not done their homework on a particular destination. You do not want to end up in a place where tourists are not welcome or frequent targets of criminals. In addition, you don’t want to visit a city or town and know nothing of its customs or etiquette. For example, locals may react negatively to visitors who have ignored accepted local standards for attire. You can still make spontaneous trips, but make sure you gather some background information, be it from the Internet, locals where you are currently staying or the hotel concierge, on a given locale and its customs before visiting.

• Make sure your health will not be compromised. Retirees cannot travel in the same manner they did in the carefree days of their youth. Before traveling abroad, visit your physician and get a full physical. Refill any medications you will need during your trip, and speak with your physician about how to handle any medical emergencies while overseas.

Carry your physician’s name and telephone number with you at all times, so local medical professionals can contact him or her should you experience a medical emergency.

Once you have arrived at your destination, it’s important that you continue to prioritize your health. Make sure the water is safe to drink before taking a sip, and investigate local cuisine to ensure it won’t enflame any existing medical conditions you may have. The quality of medical care varies greatly across the globe, so you must prioritize your health whenever leaving the country and avoid anything that might put your health in jeopardy.

• Travel with friends or family if possible.

If you have friends or family who also are retirees with time on their hands, organize a group trip abroad. Groups are less likely to be targeted by criminals than couples, and overseas trips with friends or family members can make trips overseas that much more memorable and enjoyable.

Overseas travel is a popular goal of men and women on the verge of retirement or those who have already called it a career. But safety must remain a priority when traveling abroad.

Living 60 Plus

3

How to catch up on retirement savings

downsize your vehicle to a less expensive and more fuel-efficient make and model. Golfers can cancel their country club memberships in favor of golfing on more affordable public courses that don’t charge hefty annual membership fees. Slashing spending won’t be easy, but doing so is the first step toward catching up on your retirement savings.

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he virtues of saving for retirement are extolled from the moment young men and women begin their professional careers.

Such advice is sound, and though retirement is a long way off from the start of one’s career, those professionals who heed these words of wisdom and start saving early are bound to benefit down the road.

But even the best advice can fall on deaf ears from time to time, and many people simply don’t save enough for retirement. A 2013 survey from Fidelity Investments revealed just how much financial trouble the average American is likely to be in upon retirement. The survey asked more than 2,000 participants a range of questions on topics, including their health, retirement and saving habits, and found that the average baby boomer, which includes those born between 1946 and 1964, was on track to reach just 81 percent of their retirement income needs. Those needs include food, shelter and medical care. The study also found that 40 percent of participants across all generations were saving less than 6 percent of their salaries for retirement. That’s especially troubling when considering financial planners often advise men and women to save 10 to 15 percent of their salaries for retirement.

Some simple arithmetic and an examination of assets, including retirement accounts and savings, can shed light on how rosy or bleak a person’s retirement looks. Young professionals have time to make up for their indiscretions, but men and women over 50 who haven’t saved enough for retirement must get to work immediately to ensure their retirement years are comfortable. The following are a handful of ways men and women can catch up on retirement savings.

• Start spending less. The easiest way to catch up on retirement savings is to start spending less.

Men and women over 50 know that the sand in their earnings hourglass is running out, and those behind on retirement savings need to make the most of their earnings in the years ahead. That means cutting out any unnecessary expenses so that money can be used to save for retirement.

Examine all of your monthly and annual expenses to find ways to trim some fat. You many want to

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Living 60 Plus

Helping a loved one adapt to a nursing home

• Contribute more to your employersponsored retirement plan. If you have not been contributing the maximum amount to your employer-sponsored retirement plan, start doing so. This is especially beneficial if your employer matches your contributions. Contributing more to such plans should not drastically affect your takehome pay now if the plan is a pre-tax plan like a 401(k).

• Make IRA catch-up contributions. The Internal Revenue service allows men and women over the age of 50 to make annual catch-up contributions up to $5,500. These contributions must be made to a retirement plan via elective deferrals, and there are additional requirements as well. Men and women over 50 interested in making catch-up contributions to their retirement accounts can learn more at www.irs.gov.

• Put more in traditional savings accounts.

Though it’s best to put as much money into taxadvantaged accounts, if you are already maxing out your contributions to such accounts it’s still good to sock away money into a traditional taxable savings account. It’s unwise to expect your retirement accounts to fully fund your lifestyle in retirement, so you will need, or at least want, a substantial amount of money in savings. The benefit here is the money you put into traditional savings accounts has already been taxed so you won’t incur any bills from the tax man once you begin to use that money down the road.

• Postpone retirement. Though it’s not ideal for men and women with a target retirement date in mind, postponing the day you call it quits is another way to catch up on retirement savings.

Postponing retirement allows you to build a more substantial retirement portfolio while also decreasing the amount of time you will need to rely on that money. This gives you more flexibility in retirement. In addition, Americans who work longer can increase their Social Security benefit because working longer should allow them to delay the day they start taking Social Security payments. Men and women who can wait until age 70 to accept such payments will receive larger monthly payments as a result.

Studies have shown that men and women are simply not saving enough to finance their retirements. But there are myriad ways for those over 50 to start catching up.

When moving a relative into a nursing home, find a facility that’s close to home so men and women can still enjoy regular contact with friends & relatives.

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any older men and women find the transition to a nursing home somewhat difficult. Men and women tend to see a move to a nursing home as a step toward surrendering their independence, and this can be a difficult hurdle for seniors and their loved ones to overcome.

Adding to the difficulty is the fact that many men and women move into nursing homes because their physical or mental status requires the help of a professional nursing staff, leaving family members with little to no recourse when aging relatives protest the move. But there are ways to ease a loved one’s transition into a nursing home.

• Keep a positive attitude. The stress of moving an aging relative into a nursing home can be significant for all parties involved. But focusing on the positives of nursing homes, such as aroundthe-clock care and daily activities, can help aging relatives look at nursing homes in a new light.

In addition, family members who familiarize themselves with nursing homes will begin to see they are often great places for aging men and women to socialize with others their age while receiving the care and attention they need. When discussing the move to a nursing home, focus on these positives and your relative will be more likely to follow your lead.

• Choose a nursing home that’s close to home. One of the more difficult parts of transitioning to a nursing home is the notion that men and women are leaving their lives behind once they move into a home. Choosing a nursing home that’s close to home and makes routine visits from friends and relatives possible enables men and women maintain a connection to their current lifestyle. A home that is miles and miles away from a person’s support system can foster feelings of isolation and loneliness.

• Plan trips with your loved one. Just because an aging relative lives in a nursing home does not mean he or she can no longer travel. If a relative is healthy enough to travel, include them on family trips and outings. This includes more routine events like weekly Sunday dinners, kids’ sporting events and other extracurricular activities. The more involved your aging relative are in the daily life of your family, the more likely they are to see the advantages of living in a nursing home.

• Encourage your loved ones to take some personal items with them. When moving into a nursing home, men and women must leave behind many of their possessions. This is a simple space issue, as the rooms in a typical nursing home cannot accommodate a life’s worth of keepsakes and possessions. But that doesn’t mean men and women have to leave everything behind.

Encourage your loved one to bring along some possessions, such as his or her family photos, a favorite chair or smaller mementos from places he or she visited throughout his or her life. Such items can make a nursing home seem less antiseptic and more like a home.

• Set up an e-mail account for your loved one. If your loved one still has his or her mental health, then set him or her up with an e-mail account. This allows your loved one to maintain daily contact with family and friends. Many of today’s nursing homes provide facilities where residents can access the Internet. If not, speak to the staff and ask if your relative can bring his or her own computer. If your relative will be able to routinely access the Internet, consider purchasing a digital subscription to the local newspaper so he or she can further maintain a connection to the community.

Physical therapy a vital part of treatment and recovery

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llnesses of the musculoskeletal system can result in temporary loss of mobility. But physical therapy can help to prevent those temporary problems from becoming permanent.

The American Physical Therapy Association says physical therapists diagnose and treat individuals of all ages who have conditions that limit their abilities to perform functional activities. Limitations in mobility may result from injury or illness or be

present at birth. Many physical therapists develop a plan to reduce pain and restore function through various treatment techniques with the ultimate goal of restoring a patient’s functional independence.

Physical therapists are licensed healthcare professionals who must receive a degree from an accredited physical therapist program before taking national licensure exams that enable them to open a practice or work in a facility. The Bureau of Labor Statistics predicts a 30 percent growth in physical therapy careers through 2018, which is a rate better than all other occupations.

Unemployment rates for physical therapists are very low, and they are in high demand.

Physical therapists employ various physical modalities to help with certain conditions. For example, a patient may be asked to perform various range-ofmotion exercises to restore function to an injured part of the body. Physical therapists also may use heat, cold and electrical impulses to reduce pain and stimulate muscle function. Physical therapy sessions frequently include some form of massage as well.

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Very often physical therapy will be recommended by a general doctor or an orthopedic surgeon as part of recovery from a surgery or a condition. The therapist may work in conjunction with another doctor to provide a program that helps foster a faster and safe recovery. Physical therapy tends to begin gradually and resistance is slowly built up as the body strengthens. The length of physical therapy will depend on the condition and the recommendation of the therapist and doctors overseeing the treatments.

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Children who have learning disabilities related to a neurological or physical condition may benefit from certain forms of physical therapy. For example, vision problems can compromise academic performance, so physical therapy that aims to enhance visual tracking skills and strengthen the eyes in conjunction with corrective lenses may help youngsters, or even adult students, perform better in the classroom.

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While athletes frequently rely on physical therapy as they recover from injuries, others can benefit from physical therapy as well. For example, physical therapy may work in conjunction with other treatments for cardiopulmonary disease. The cardiopulmonary system delivers oxygen to active tissues, which plays an important part in movement. When the cardiopulmonary system is compromised, muscles and other tissues may not function as they should, and certain exercises and mobility therapies may be needed. Physical therapists also aid in improving physical ailments related to neurological diseases, such as cerebral palsy, multiple sclerosis, spinal cord injuries, Parkinson’s disease, and Alzheimer’s disease. Physical therapists may also help treat poor vision, poor balance and paralysis.

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Living 60 Plus

5

Managing money after 50

financial strategy that can safeguard men and women over 50 from the fluctuations of the market That’s true whether investors put their money in stocks, real estate or other areas that were not immune to the ups and downs of the economy. But there are additional steps men and women can take after they turn 50 to ensure their golden years are as enjoyable and financially sound as possible.

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nvestors know that money management can be difficult. The ebb and flow of the economy can be similar to a roller coaster, with soaring highs followed by steep drops, and those changes all affect investors’ bottom lines. It’s no wonder then that many investors over 50 envision the day when they can get off that roller coaster and simply enjoy their money without having to worry about the everyday ups and downs of the market. But managing money after 50 is about more than just reducing risk.

Reducing risk as retirement draws near is a sound

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• Prioritize saving for retirement. Men and women over 50 know that retirement is right around the corner. Despite that, many people over 50 still have not prioritized saving for retirement. It’s understandable that other obligations, be it paying kids’ college tuition or offering financial assistance to aging parents, may seem more immediate, but men and women over 50 should recognize that their time to save for retirement is rapidly dwindling. Just because you are retired does not mean your bills will magically disappear. In fact, some of those bills, such as the cost of medical care, are likely to increase. So now is the time to make retirement a priority if you have not already done so.

It might be nice to finance a child’s college education, but that should not be done at the expense of your retirement nest egg. Kids have a lifetime ahead of them to repay college loans, while adults over 50 do

not have that much time to save for retirement.

• Start making decisions. People retire at different times in their lives. Some people want to keep working as long as they are physically and mentally capable of doing so, while others want to reap what their lifetime of hard work has sewn and retire early.

Finances will likely play a strong role in when you can comfortably retire, so start making decisions about your long-term future. Do you intend to stay in your current home or downsize to a smaller home? Will you stay in your current area or move elsewhere?

These decisions require a careful examination of your finances, and many will hinge on how well you have managed your money in the past and how well you manage it in the years ahead. Managing money after 50 requires more than just allocating resources. Sound money management after 50 also means making decisions about your future and taking the necessary steps to ensure those decisions come to fruition.

• Pay down debt. Men and women over 50 are not often associated with debt, but that’s a misconception.

Thanks in part to the recession that began in 2008 and led to high unemployment, many people in the baby boomer generation, which includes people born between the years 1946 and 1964, went back to school to make themselves more attractive to prospective employers. While that might have been a sound decision, it left many deeply in debt.

According to a 2013 report from the Chronicle of Higher Education, student loan debt is growing fastest among people over 60, and that debt is not inconsequential. In fact, the Federal Reserve Bank of New York reported in 2013 that the average student

loan debt of those over the age of 60 who still owe money is more than $19,000, a considerable increase from 2005, when the average debt was $11,000.

Men and women over 50 who are still carrying debt should eliminate consumer debt first, as such debt tends to be accompanied by higher interest rates than mortgages and student loan debt. Paying down debt can help reduce stress, improve your quality of life and free up money for living and recreational expenses once you retire.

• Examine your insurance policies. Your approach to insurance should change as you get closer to retirement. For example, you want to maximize your liability insurance on homeowners and auto insurance policies. This ensures the money you have set aside for retirement won’t be going to a third party should you be at-fault in an auto accident or if someone suffers an injury at your home. Experts recommend liability insurance be substantial for men and women over 50, with some suggesting it be as high as twice your net worth.

If it wasn’t already, securing long-term disability insurance should be a priority once you have turned 50. A sudden accident or illness at 55 that prevents you from working could prove devastating to your financial future if you do not have disability insurance.

Some employers offer long-term disability, though many people are left to secure policies on their own.

Regardless of how you get your disability insurance, make sure you have it and that it provides adequate coverage should you succumb to an illness or injury and be unable to work.

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Are expired medications still safe?

manufacturers will not do long-term testing on products to confirm if they will be effective 10 to 15 years after manufacture.

The U.S. military has conducted their own studies with the help of the FDA. FDA researchers tested more than 100 over-the-counter and prescription drugs.

Around 90 percent were proven to still be effective long past the expiration date — some for more than 10 years. Drugs that are stored in cool, dark places have a better chance of lasting because the fillers used in the product will not separate or start to break down as they might in a warm, humid environment. Storing medicines in the refrigerator can prolong their shelf life.

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t is 2 a.m. and that cough and stuffy nose you have been battling is still keeping you up. You reach for the nighttime cold relief medicine only to find it expired a few months ago. If you take a dose to ease your symptoms, will you be putting yourself at risk?

This situation is a relatively common occurrence. Many medicine cabinets are stocked with over-the-counter drugs as well as prescription medications that may be past their expiration dates. It is a good idea to routinely discard expired medicines, but if you happen to take a drug that has passed its expiration date, you will most likely suffer no ill effects.

According to the Harvard Medical School Family Health Guide, the expiration date on a medicine is not the dates when a drug becomes hazardous. Rather, it marks the period of time after which a drug company can no longer guarantee the efficacy of the

medication. Since 1979, drug manufacturers selling medications in the United States have been required by the Food and Drug Administration to stamp an expiration date on their products. This is the date until which the manufacturer can still guarantee full potency of the drug.

Expiration dates also may be a marketing ploy. Francis Flaherty, a retired FDA pharmacist, has said drug manufacturers put expiration dates on products for marketing purposes rather than scientific reasons. It doesn’t make financial sense to a company to have products on the shelves for years. Therefore, most drug

Although a pharmacist cannot legally advise consumers to use medication past an expiration date, most over-the-counter pain relievers and drugs in pill form should still be fine. Certain liquid antibiotics and drugs made up of organic materials can expire faster than others. For those who still want to err on the safe side, routinely clean out medications from cabinets once they expire.

However, if an expired medication is taken by mistake, there’s little need to worry about potentially adverse effects.

Living 60 Plus

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Yoga not just for youngsters men and women shed weight as effectively as more vigorous activities, it can help them maintain healthy weights. Many men and women over 50 find vigorous or strenuous physical activity too demanding, and might not be able to perform such activities with the frequency necessary to prevent weight gain. But while yoga is physically demanding, those who practice yoga often find it takes a smaller toll on their bodies than more traditional strength training. Another way yoga can help to maintain a healthy weight is through its relation to stress. Yoga can help to relieve stress, and lower stress levels reduce the likelihood that men and women will overeat, which is a common response to elevated stress levels.

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oga is big business, attracting more and more people each year. Designed to promote physical and mental health, yoga has helped millions of people across the globe control their stress and improve their flexibility, and studies have shown that yoga is only growing in popularity. According to a study conducted by the Harris Interactive Service Bureau, roughly 20 million Americans practiced yoga in 2012, marking a 29 percent increase from just four years earlier. While some men and women over 50 may feel their time to take up yoga has passed, nothing could be further from the truth. In fact, yoga can pay numerous dividends for the over 50 crowd.

• Yoga can help alleviate hypertension. Also known as high blood pressure, hypertension is a potentially dangerous condition that makes the heart work harder to pump blood to the body. Hypertension contributes to a hardening of the arteries known as atherosclerosis, and can even contribute to the development of heart failure. A person’s risk of developing hypertension increases as he or she ages, so it’s important that men and women over 50 take steps to reduce their risk of hypertension, and yoga can help them do just that. A normal blood pressure is 120 over 80, but people with hypertension often have blood pressure readings of 140 and above over 90 and above. Studies have shown that yoga can reduce the top number, which is referred to as the systolic blood pressure. In a study published in the Journal of Clinical Hypertension, researchers found that men and women who practiced yoga for six hours a week for 11 weeks reduced their systolic blood pressure by 33 points. The study’s authors feel that the slow, controlled breathing that’s essential to practicing yoga decreases nervous system activity, helping the body manage its blood pressure levels.

• Yoga promotes strong bones. Osteoporosis is a medical condition in which tissue loss leads to brittle and fragile bones. Aging is a significant risk factor for osteoporosis, and women are at even greater risk than men. The National Osteoporosis Foundation notes that women can lose up to 20 percent of their bone mass in the five to seven years after menopause, so it’s important that women (and men) take steps to strengthen their bones. The nature of yoga makes it an ideal activity to promote healthy bones. Because it is a weight-bearing exercise, yoga forces practitioners to hold the weight of their bodies up against gravity. This resistance to gravity puts mild stress on the bones, which respond by laying down new bone growth. But unlike other weight-bearing activities, such as jogging or walking, yoga does not damage cartilage or put stress on the joints. The AARP notes that studies have indicated the weight-bearing activity of yoga can be especially effective at reducing the risk of osteoporosis in postmenopausal women.

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Colonial Heights Health Care And Rehabilitation

• Yoga helps practitioners maintain healthy weights. While yoga may not help

MAY is Older Americans Month!

Please join us on Tuesday, May 20th 2:30 to 4:30 p.m for the Annual Open House in Celebration of Older Americans Month

Please call Martina James at (804) 343-3023 for more information The Resource for Aging Well (804) 343-3000 24 E. Cary St., Richmond, VA 23219 www.seniorconnections-va.org

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Living 60 Plus

At Colonial Heights Health Care and Rehabilitation, we specialize in skilled nursing care and physical rehabilitation for individuals that are recovering from an acute hospital stay. Our compassionate and experienced team will support your recovery and help you get back to living life on your terms.

To learn more, please call our Admissions Team at

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Colonial Heights www.DunlopHouse.com Coordinated Services Management, Inc. Professional Management of Retirement Communities Since 1981

Senior Resources Tuesday, May 13 3 pm - 5 pm at Dunlop House Learn about helpful area resources and services available for seniors and their caregivers.

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Space is very limited!

Please RSVP to 804-520-0050 by May 9 Living 60 Plus

9

5 foods for the over 50 crowd

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en and women must alter their diets as they age.

Portion sizes that young adults might have been able to get away must shrink when those same men and women enter their 30s. And as thirty-somethings head into their 40s, what’s on the plate requires more careful consideration than it might have a decade ago. The same goes for men and women over 50, who must take steps to reduce their risk for heart disease, stroke and diabetes. One of the easiest ways to do just that is to eat healthy foods. The following are five flavorful and healthy foods tailor-made for the over 50 crowd.

1. Apples: Apples definitely qualify as a superfood, helping reduce cholesterol by preventing plaque buildup in the blood vessels and, as a result cutting an individual’s risk of diabetes considerably. In fact, a recent study published in the British Medical Journal found that eating at least two servings of apples per week can reduce a person’s risk of type 2 diabetes by as much as 23 percent. Apples also make for a great source of fiber, potassium and vitamin C.

2. Blueberries: Blueberries help men and women maintain healthy blood sugar levels because they are high in soluble fiber, which lowers cholesterol while slowing the body’s uptake of glucose. And despite their relatively small size, blueberries contain more fiber, vitamins and minerals per ounce than any other fruit.

3. Broccoli: Though broccoli might not have been your best friend during childhood, you may want to cozy up to this powerful green vegetable now that you have cracked the half-

century mark. Broccoli is loaded with vitamin C. A single 3.5 ounce serving of broccoli contains more than 150 percent of the recommended daily intake of vitamin C, which can shorten the duration of the common cold. In addition, a 2013 British study published in Medical News Today found that broccoli may help prevent osteoarthritis, a degeneration of joint cartilage and the underlying bone that is most common from middle age onward.

A similar study from researchers at New York’s Roswell Park Cancer Institute published in the same publication six years earlier found that just three servings of broccoli per month can decrease bladder cancer risk by as much as 40 percent.

4. Fava beans: Fava beans are cholesterol-free and low in fat.

Fava beans also may provide cardiovascular benefits and help men and women maintain healthy weights. Fava beans are considered “nutrient-dense,” a term used to describe low-calorie foods that boast lots of nutrients, and are an excellent source of vitamin B1, which is important for nervous system function and energy metabolism.

5. Oatmeal: Another food that might never make youngsters’ lists of their favorite foods, oatmeal is nonetheless a healthy option at the breakfast table. Oatmeal is loaded with soluble fiber, which can reduce cholesterol levels and subsequently reduce a person’s risk of heart disease. Also low in calories, oatmeal can help men and women maintain a healthy weight.

Those who find oatmeal a tad too bland for their tastes can double on their superfoods by adding some blueberries into the mix, making their breakfast more flavorful and more healthy.

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Living 60 Plus

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Memory loss is not an automatic side effect of aging professionals recognize that each day tends to have its mundane moments. The brain can grow accustomed to these moments, which tend to be a routine part of the day. But altering your daily routine can jar the brain awake, forcing it to focus during those times that had become mundane but now present new challenges. Something as simple as alternating driving routes to work from day to day or preparing some new, yet healthy, breakfast each morning can help the brain stay alert and sharp.

Staying socially active after 50 can benefit the brain and even reduce a person’s risk of dementia.

N

o one, regardless of age, is immune to random bouts of memory loss.

While misplaced car keys or forgetting items on your grocery list are nothing to get worked up over, many men and women over 50 do start to worry about memory lapses, especially when they start to occur with more frequency than they might have just a few years ago. But while memory loss might be quickly associated with aging, increased forgetfulness is not an inevitable side effect of getting older, a fact that those at or approaching retirement age should find comforting.

When considering the relationship between memory and aging, it’s important that men and women recognize the distinction between memory lapses and dementia, as the two are not one and the same. As a person ages, his or her hippocampus, the region of the brain involved in the formation and retrieval of memories, often deteriorates.

This can affect how long it takes to learn and recall information. But just because this process is slower does not mean it’s a warning sign of dementia, which is the loss of certain mental functions, including memory. Though taking longer to recall information can be frustrating, many people still retain their ability to recall information.

In addition, while dementia brought on by conditions such as Alzheimer’s disease or

Parkinson’s disease is untreatable, there are things men and women can do to strengthen their memories and reduce their momentary lapses in memory.

• Start playing games. Games that test the mind have long been believed to benefit the brain, though some remain skeptical about the true impact of brain games. However, a University of Iowa study funded by the National Institute on Aging found that brain games may in fact pay numerous and long-term dividends. In the study, 681 healthy volunteers over the age of 40 were divided into four groups.

One group played computerized crossword puzzles, and three other groups played a brain training video game from Posit Science designed specifically to enhance the speed and accuracy of visual processing.

The volunteers showed less decline in visual processing as well as in other tests that measured concentration, memory and the ability to shift quickly between tasks, and the benefits from the training games lasted as long as seven years after training.

Brain games are now more accessible than ever before, as players can access such games on their smartphones, tablets, ereaders, and computers. And in addition to being effective, the games also provide entertainment value.

• Alter your routine. Many working

• Become a social butterfly. Maintaining a social life as you age is a great way to keep in touch with friends and family. But there’s another reason to continue to be socially engaged. A 2008 study spearheaded by the clinical trials administrative director at Southern California Kaiser Permanente Medical Group and published in the American Journal of Public Health found that older women who maintained large social networks were 26 percent less likely to develop dementia than women with smaller social networks. In addition, those

who had daily contact with friends and family cut their risk of dementia by nearly half. The study also noted that regular social interaction can delay or possibly even prevent cognitive impairment.

• Continue your career. While the idea of retiring poolside and watching the world go by might seem nice, such a scenario is not necessarily good for your brain. Numerous studies have shown the benefits that staying engaged in professional activities can have on brain health. The brain does not thrive if it’s sitting on the sideline. Staying active in your career will continue to provide the challenges your brain needs to stay sharp and avoid memory loss and struggles with concentration. Men and women who want to leave office life behind can branch out on their own and work as consultants or put their years of experience to use by teaching at a nearby university or secondary school.

But heading off for the hammock once you have hung up your briefcase can prove troublesome for your brain.

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Spring is Here - Time to Get Active!

The City of Hope Hopewell ell Department of Recreation and Parks will ill offer a Pickleball League starting soon.If you don’t know what Pickleball is about come to the organizational meeting followed by a demonstration of Pickleball. Many seniors now play this sport to stay active.

Register at 804-541-2353 or at Hopewell Community Center.

Demonstration/Meeting: Wednesday, May 21 Who: Adult players Time: 10:00AM Register by: Friday, May 19, 2014 Demonstration/meeting will take place in the gym.

Sit and d Be B Fit E Exercise i

Get your week started off right with this chair fitness class.

This fun and gentle exercise program will build muscle strength, improve blood circulation, and increase flexibility. The class is for those of any fitness level. Mondays at 10 a.m. The instructor will be Terri Spicer.

Date: May 5 – June 15, Monday (no class on Monday, May 26- Memorial Day) Date: June 23 – July 28, Monday Time: 10 a.m.-10:45 a.m.

Location: Hopewell Community Center-Arts/Crafts room Cost: $30 Registration fee or $6 walk-in fee for each individual class

Hopewell Community Center

100 W. City Point Road, Hopewell, VA 23860 For more information, and to register, call (804) 541-2353 • www.hopewellva.gov/recreation-and-parks

Living 60 Plus

11

The early warning signs of Alzheimer’s disease

• Difficulty completing familiar tasks: Those with Alzheimer’s sometimes have trouble driving to a familiar location or remembering the rules to a favorite game. People who were once good with numbers may now have difficulty balancing their checkbooks, while those who love to cook may have trouble following recipes.

• Time confusion: Another indicator of Alzheimer’s disease is losing track of time.

One may have trouble understanding something that isn’t happening in the present.

Alzheimer’s sufferers often forget where they are and how they got there.

• Misplacing items: Everyone loses something at a point in time, but those with Alzheimer’s may put items in unusual places. They may sometimes accuse others of stealing when they cannot retrace their steps and find items.

• Decreased judgment: Decision-making abilities may be compromised. A person with Alzheimer’s may take unnecessary risks or give away sums of money.

• Mood changes: People with Alzheimer’s may suffer from confusion, suspicious feelings, depression and anxiety. A person may upset easily or become anxious outside of his or her comfort zones.

Age and family history of Alzheimer’s disease are the biggest risk factors. The liklihood of developing Alzheimer’s doubles about every five years after age 65, says the Alzheimer’s Organization. In addition, those with a parent, child or sibling who have developed Alzheimer’s are more likely to develop the disease than people with no such family history.

A physical and neurological exam, which may include blood tests and brain imaging, will be used to diagnose Alzheimer’s disease. Individuals can learn more by making appointments with their doctors.

A

lzheimer’s disease is the most common form of dementia. It is a progressive, degenerative disorder that attacks neurons and essentially robs people of their memory and language skills. Although there is no cure for Alzheimer’s, there are therapies that can slow its neurological impact. Recognizing the early warning signs of Alzheimer’s can encourage people to begin treatments that can stave off some of the more debilitating symptoms of this disease.

Though it’s most common among the elderly, Alzheimer’s is not a normal part of aging. The Mayo Clinic says that the reasons behind the inception and progression of Alzheimer’s disease are largely unknown. It is believed damage starts a decade or more before problems become evident. Abnormal deposits of proteins begin to form the amyloid plaques and tau tangles throughout the brain, and these formations are the hallmarks of the disease. Once-healthy neurons gradually begin to lose their efficiency and ability to function and communicate with one another. As more neurons die, entire areas of the brain shrink. The hippocampus, which is the area of the brain essential in forming memories, may soon become compromised.

Millions of people in North America are estimated to have Alzheimer’s disease and many others will be diagnosed. The following are the most common early signs and symptoms of the disease.

• Memory loss: According to the Alzheimer’s Organization, early memory loss can include forgetting important dates or repeatedly asking for the same information.

Forgetting recently learned information and having to rely increasingly on memory aids is another potential indicator of Alzheimer’s.

• Declining cognition: Impaired reasoning or judgment, trouble finding the right words and visual and spatial issues also may be early indicators of Alzheimer’s.

12

Living 60 Plus

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Things to consider before downsizing your home

O

nce their kids have left the nest, many men and women over 50 begin to consider downsizing their homes. Downsizing to a smaller home can be beneficial for a variety of reasons, including less home to clean and maintain, more affordable utility bills and lower property taxes.

But the decision to downsize is rarely black and white, and men and women often struggle with that decision.

Perhaps the most difficult part of the decision of whether or not to downsize to a smaller home concerns the sentimental attachment many homeowners, especially those with children, have to their homes. The home might be too big for your current needs, but it also was the same place where your son took his first steps and where your daughter lost her first tooth. Saying goodbye to a place that was home to so many memories isn’t easy.

But there’s more than just sentimental value to consider when deciding whether or not to downsize your home after the kids have grown up and moved out.

Personal finances

Your financial situation merits significant consideration when deciding if the time is right to downsize your home. If your retirement nest egg is not as substantial as you would like it to be, then it would seem as though downsizing to a smaller, more affordable home is a great opportunity for you to start catching up on your retirement savings. But that’s only true if your new home won’t incur any additional expenses that are already taken care of in your current home.

For example, your current home may be fully furnished, while a new, smaller home may require you to buy all new furniture because your existing items simply won’t fit. The cost of such furnishings can be considerable. If you plan to move into a condominium, you can expect to pay monthly homeowners association fees, and such fees are often substantial.

So while the condo itself might be smaller, the additional expenses associated with the property may end up making the smaller home more expensive and prevent you from saving more money for retirement.

Real estate market

There are seller’s markets and there are buyer’s

markets, and ideally you would like to sell your home in a seller’s market. But keep in mind that this might be the same market in which you hope to buy a new home. The nature of the real estate market depends on a host of factors, including geography. If the city or town where you currently live is in the midst of a seller’s market and you are planning on moving to a location where buyers have the upper hand, then now might be a great time to move. But if you currently live in a buyer’s market and hope to move to a seller’s market, then you may end up paying a steep price, even when downsizing to a smaller home.

Things may even themselves out if you want to downsize to a smaller home within your current community, but do your homework nonetheless, researching the time of year when you’re most likely to get the most for your home and find the best deal on your next place. The advantage men and women considering downsizing have is that they are rarely in a rush to move out of their current home and into their next one. This gives them ample time to make the real estate market work for them.

Space How much space do you really need? Once the kids have moved out, couples may feel like all of that extra space is going to waste. But that can be a knee-jerk reaction, and upon a more thorough examination of the space and your needs you may just find that you can put all of that extra square footage to good use after all.

If you have always wanted your own art studio, then now might be the perfect time to make that a reality. Always wanted a room devoted to home theater? Get to work on converting your basement from an all-purpose game room to your own private movie theater. If, after considering the space in your home, you find that the extra square footage really is just upkeep you aren’t especially interested in doing, then you would no doubt like a cozier home that’s less of a responsibility to maintain.

Downsizing a home is something many men and women over 50 consider after their children have moved out. Such a decision is rarely easy, so homeowners should take as much time as they need before making a final decision to move or stay put.

Providing A Path To A Lifetime Of Wellness Chiropractic involves a very conservative, non-invasive treatment protocol for healing. At Ariya, our goals are to avoid the need for surgery or medications. Working with our patients to integrate total wellness into their lives we provide effective, and nurturing chiropractic care in an environment that encourages compassion.

• Pediatrics • Women’s Health • Sports Injuries • Headaches • Massage Therapy • Neck and Back Pain • Nutrition Consulting Get on the path to better health and schedule your appointment with the doctors at Ariya Chiropractic Centers.

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Living 60 Plus

13

Nutrition and aging go hand-in-hand

Improving heart health need not be difficult

N

utrition is important for people of all ages, but it’s especially important for men and women over the age of 50, who can dramatically improve their quality of life by eating a well-balanced diet filled with vitamins and nutrients. Though that may seem like common sense, research has shown that men and women in this age group, who are often referred to as “Baby Boomers,” are not necessarily as healthy as they may seem.

While the baby boomer generation, which is generally regarded as those people born between 1946 and 1964, boasts longer life expectancies than any generation that came before them, some of that can likely be chalked up to advancements in medical care, including a booming pharmaceutical industry that seemingly has an antidote to every ailment. But a 2013 study from researchers at the West Virginia University School of Medicine found that baby boomers are less healthy than the generation that immediately preceded them, tending to be more likely to have higher levels of hypertension, diabetes and high cholesterol. While that news might be sobering, it’s never too late for men and women over 50 to start eating healthier diets, which can reduce their risk of a wide range of ailments, including heart disease, stroke and osteoporosis.

The following are a few ways men and women over 50 can alter their diets so their bodies are getting what they need to live long and healthy lives well into their golden years. As is always the case, men and women should discuss any potential changes to their diets with their physicians to ensure the changes will be both effective and healthy.

• Balance your diet. Kids hear of the benefits of a balanced diet seemingly from the moment they enter a classroom for the first time, but many adults fail to heed that basic advice as they get further and further away from kindergarten. When changing your diet, be sure to include plenty of protein and carbohydrates. Protein maintains and rebuilds muscles, which is especially important for aging men and women who might find themselves unable to keep up with the physical demands of everyday life as well as they used to. Including ample low-fat protein, which can be found in fish, eggs and low-fat dairy among other foods, will aid in muscle recovery, benefitting aging athletes as well as

14

Living 60 Plus

H

eart disease is one of the leading causes of death across the globe.

According to the World Health Organization, ischemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and high-income countries and the fourthleading cause of death in low-income countries.

those men and women over 50 who recently started exercising as a means to regaining their physical fitness. A diet lacking in sufficient protein can contribute to muscle deterioration, arthritis and even organ failure, so it’s important for men and women to prioritize including protein in their diets.

Carbohydrates are also an important part of a balanced diet, as they are a great source of energy that can help men and women stay active well past the age of 50. Carbohydrates found in fruits, grains and vegetables are the most beneficial, as these contain valuable vitamins, minerals and nutrients.

• Don’t denounce dairy. Dairy is a great source of calcium, which promotes strong bones and teeth. Men and women over the age of 50 want their bones to be as strong as possible because aging is one of the strongest risk factors for osteoporosis, a potentially debilitating medical condition in which loss of tissue causes bones to become brittle and fragile. Vitamin D is necessary to effectively absorb calcium, and vitamin D can be found in certain dairy products, including pastureraised eggs and grass-fed cow’s milk, and can be generated when men and women get enough sunlight. Other healthy sources of vitamin D include salmon, light tuna packed in oil, sardines, and sun-grown mushrooms.

• Cut back on sodium intake. Cutting back on sodium intake can be very beneficial, especially for men and women over the age of 50, who are at greater risk of diabetes, hypertension and chronic kidney disease.

But cutting back on sodium intake takes more than just throwing the salt shaker away.

Processed foods, soups, canned goods, salad dressings, condiments such as mustard and ketchup, and breakfast cereals are just a few of the many products that may contain alarming amounts of sodium. That’s important to note, as excess sodium increases blood pressure by holding excess fluid in the body. That excess fluid puts an added burden on the heart, potentially increasing a person’s risk of stroke, heart failure, osteoporosis, cancer, and kidney disease. The problem with cutting back on sodium is that salt is so often relied on to make foods taste better, and many people find salt-free foods bland. But the rewards of reducing sodium intake are so significant that it’s worth making the adjustment, especially for men and women over the age of 50.

No one is too old or too young to embrace a nutritious diet. But men and women over the age of 50 are in a unique position to vastly improve their quality of life by adopting a low-sodium diet that is rich in vitamins and minerals.

Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The American Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart disease.

• Embrace aerobic exercise. Aerobic exercise is essential to cardiovascular health.

Daily aerobic exercise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can circulate in the blood and cause blockages that can lead to heart attack.

• Adopt a low-sodium diet that’s also low in cholesterol. Diet can be a friend or foe with regards to heart disease. A heart-friendly diet that’s low in sodium and cholesterol can help you maintain healthy cholesterol levels as well as a healthy blood pressure.

• Monitor your blood pressure. A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren’t visiting their physicians. High blood pressure does not always produce symptoms, but that doesn’t mean it isn’t potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease. So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure.

We know you’re committed to caring for your aging loved one, and so are we.

Riverside PACE (Program of All-Inclusive Care for the Elderly) helps adults age 55 and older live safely in their homes and out of nursing facilities by providing 24/7 access to healthcare as well as fun activities in our day center.

We also provide services to support you and other family members and caregivers, such as training, education, counseling and respite care, so that you can better care for yourself and your loved one.

Who can join Riverside PACE? • 55 years old or older • Live in the service areas of a PACE organization • Able to live safely at home with support of PACE • In need of PACE level of care as defined by the Commonwealth

Call (804) 451-6713 or TTY 711 or visit www.riversideonline.com/contactpace to learn more PACE is a program of the Commonwealth of Virginia.

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