Senior Living u The importance of knowing your family medical history u Home security tips for seniors u Safe senior dating u Learn how to sleep like a child again u Smart ways to embrace retirement u Emergency preparedness u Exercise and Aging: How to work out safely after 50 u The right foods can fight inflammation u Feel your best starting with your stomach
March 23, 2019 A special publication of
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2 • Senior Living • March 23, 2019 | The Rogersville Review
Home security tips for seniors
The importance of knowing your family medical history When visiting a physician for the first time, patients may notice an extensive section on family history on one of the requisite forms they fill out before meeting the doctor. Though it can be hard to remember family members’ conditions, doctors have good reason to ask about their patients’ family’s medical histories. The National Center for Biotechnology Information states that family history might be one of the strongest influences on a person’s risk for developing cancer, heart disease, stroke, diabetes, and more. While you cannot modify your genetic makeup, knowing your family’s medical history can help you take the steps necessary to protect yourself.
Seniors are often targeted by criminals. Though many criminals target seniors from afar via telephone or internet scams, criminals seek to enter seniors’ homes. The Bureau of Justice Statistics offers that, between 2003 and 2013, the ratio of property crime to violent crime was higher for the elderly and persons between the ages of 50 and 64 than it was for younger persons between the ages of 25 and 49. Home security is important for people of all ages, but especially so for seniors and aging individuals living alone. By following certain safety tips and developing a home security plan, seniors can feel safer at home. Lock windows and doors. It may seem like common sense, but failure to repeatedly lock windows and doors can, and often does, give burglars easy entry into the home. Think about a smart doorbell. Technology now enables doorbells to provide a video feed to a person’s smartphone or tablet over WiFi. This allows residents to see who is at the door and speak to this person without having to open the door. Some home security systems will even register motion activity and record short
watching your actions and gain access to your home while you are away. Ask for ID. When service people or other individuals come to the door, verify their credentials by asking to see some identification. Get a home security system. The best protection against burglars is a home security alarm. Such an alarm often deters burglars from breaking in.
Home security is serious business for seniors who are vulnerable to criminals. videos from outside of the house. Don’t share or leave keys.
Avoid leaving keys under a mat or in a flower pot. Others may be
Install a lockable mailbox. Locked mailboxes restrict access to sensitive information, such as bank account numbers, sent in the mail. Make sure retirement checks or other payments are deposited directly into bank accounts instead of having them sent by check. Use home automation. Home automation, or a “smart home,” can be utilized to turn on lights, set the thermostat, lock doors, and much more. Adopt a dog. Dogs can be an asset to seniors. Dogs provide companionship and can bark or alert seniors if someone is around or inside of the home.
Safe senior DATING
For seniors, being alone can escalate feelings of isolation. As men and women age, their social circles may begin to shrink. The health resource Aging Care says 43 percent of seniors have a persistent sense of loneliness. For many, dating is helping them find renewed companionship, self-confidence and vigor. Despite the rush that one may feel when beginning a new relationship, it
is important to put safety first. One of the key considerations is disease prevention. Statistics from the Centers for Disease Control shows that, between 2000 and 2008, there was a 45 percent increase in reported sexually transmitted diseases in Americans over the age of 40. Online dating may make seniors vulnerable to STDs. Furthermore, many STDs go
unrecognized and thusly untreated in the senior community because they’re simply not expected. Education can help keep seniors safe. Doctors can inquire about sexual activity as they would with other age groups. Seniors themselves should always practice protected intimacy and get refresher courses on “safe sex” education.
Learn how to sleep like a child again
The Rogersville Review | Senior Living • March 23, 2019 3
Smart ways to embrace retirement
A new outlook on retirement can open up a world of opportunities.
Retirement is on the horizon for a significant number of people. Around 10,000 people retire each day in the United States, according to a study by Merrill Lynch and Age Wave, a consultancy studying the cultural and economic impacts of aging. But many soon-to-be retirees are not fully prepared for life after their work life ends. Shedding new light on this next chapter can make retirement The National Sleep Foundation A roomy bed routinely invites sleep. If something to look forward to even more. recently updated its sleep you have a restless partner, try two recommendations per age group. This separate beds pushed against each How retired are you? includes a range of hours that may be other. Retirement may no longer mean adequate for certain adults. Adults what it once did. Some retirees Consider white noise. between the ages of 26 and 65 are The sounds of the house or advised to get seven to nine hours of outdoors may be keeping you up. sleep per evening. However, six hours Many people find that the gentle hum or 10 hours also may be acceptable. of a fan or a white-noise machine People over the age of 65 need with a calming sound effect makes it The American Red Cross offers the roughly seven to eight hours of sleep easier for them to dose off than following tips to seniors and their each night, though between five and complete quiet. It can also block out families so aging men and women six hours also may be fine. Generally noises. can make it through storms and speaking, anything under five hours is disasters safe and sound. Keep electronics out of the bedroom. not recommended based on data • Make arrangements to contact It can be challenging to disconnect reviewed by sleep experts. loved ones. Prior to an emergency from electronics, but it is essential to Many older adults do not get seniors and their support network enough sleep due to insomnia, states falling asleep. Even a back-lit text should make arrangements to make coming through in the wee hours can Jack Gardner, MD, a neurologist immediate contact once a disaster be enough illumination to disrupt certified in sleep medicine. They’re strikes. Determine who will make sleep. concerned about health issues, may initial contact and how that contact have sleep apnea, can experience Healthy snacks may help improve will be made, as well as who will be pain or frequent urination, or may be quality of sleep. responsible for providing assistance if taking medication that impedes sleep. A small amount of one of these necessary. Over time, insufficient sleep can healthy snacks may help you enjoy • Exchange keys. Make sure impact metabolism, mood, memory, better, longer sleep: almonds, everyone in the support network has and heart function. bananas, cheese and crackers, keys to seniors’ homes. This increases Various strategies can help people cherries or cherry juice, humus, the chances that someone will be able get more sleep and enjoy better sleep peanut butter, and walnuts. to reach potentially vulnerable quality. seniors if the primary contacts are See your doctor. Create a luxury bed environment. incapable of doing so. If medications or illnesses are Splurge on the largest mattress you keeping you up, a change in regimen • Let others know where emergency can afford and one that is comfortable may provide the relief you need. supplies are kept. Everyone should for both parties (if married/coupled). have emergency supplies in their
Sufficient sleep is a vital component of a healthy life.
remove themselves entirely from the active employment market, while others prefer to keep at least one toe in the professional water. Some retirees change fields and do parttime work. Others may volunteer their time without getting paid. Still, some choose to use retirement as an opportunity to spearhead a new business venture that may not have been possible beforehand. Retirees should reflect on their goals, as well as their finances, and make plans accordingly. See EMBRACE RETIREMENT on page 7
EMERGENCY PREPAREDNESS homes. Make sure such information can be easily accessed by posting the information in a convenient location in your home, such as on the refrigerator. • Share your evacuation plans. In the wake of recent disasters, many communities that did not previously feel vulnerable to natural disasters have devised evacuation plans for residents. Seniors should share these plans with their support networks. Doing so makes it easier for relatives to find you if you must evacuate your home before help arrives. • Share important medical information. Seniors should share medical information, such as healthcare providers and a list of the medications they’re taking. This can make things easier for emergency responders to successfully treat people who become incapacitated during storms. Visit www.redcross.org
4 • Senior Living • March 23, 2019 | The Rogersville Review
Exercise and Aging: How to work out safely after 50 Exercising after 50 can help people live healthy well into retirement. But caution must be exercised when aging men and women return to exercise after a long break.
as children grow up or even move out, people facing down their golden years are often compelled to get back in the gym. That’s a wise decision that can increase a person’s chances of being healthy and happy in retirement. But before beginning a new exercise regimen, men and women over 50 should take heed of the following safety tips to ensure their efforts are In an ideal world, people young and not derailed by accident or injury. old exercise each day. But as men and Speak with your physician. women age, finding time to work out The National Institute on Aging is not so easy. notes that even people with chronic Commitments to work and family conditions such as heart disease, often take precedence over daily diabetes or arthritis can be physically exercise. As a result, many people 50 active. However, anyone with such a and over might not have exercised condition and even those who don’t regularly or at all in many years. But fall into those categories should
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Stay hydrated. The NIA notes that many people lose their sense of thirst as they age. But just because you aren’t thirsty does not mean you don’t need water, especially while exercising. Water regulates body temperature and lubricates the joints, thereby decreasing your risk of injury during exercise.
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Begin with low-intensity exercises. Even if you feel great and have maintained a healthy weight, don’t push yourself too hard at the start. Your body needs time to adjust to physical activity, so choose lowintensity exercises like walking and light strength training so your muscles, tendons and ligaments can adjust. Initially, exercise every other day so your body has ample time to recover between workouts.
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consult with their physicians and receive a full physical before exercising. Such a consultation and checkup can shed light on any unknown issues, and physicians can offer advice on how to safely manage any problems that may arise.
Choose the right places to exercise outdoors. Exercising outside provides the best of both worlds for many people, providing a chance to get healthy all while enjoying the great outdoors. When exercising outdoors, choose areas that are not remote and where others can see you and offer help if you suffer an injury or have an accident. Boardwalks, public parks and outdoor gyms are safer places to work out than wooded areas or other places well off the beaten path.
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The right foods can right inflammation The human body and its immune system excels at fighting foreign invaders like bacteria and viruses. Signaling chemicals called interleukins tell cells whether they are needed to fight illness or they should wait in the wings. While these immune defenders are doing their jobs, soreness, fatigue and swelling can occur — the natural side effects of an immune system response — but will soon dissipate. However, many people deal with immune systems that are consistently revved up, even when no invaders are present. This is the problem with many chronic diseases and immune system dysfunction. Unfortunately, the inflammation that is a hallmark of immune defense becomes a daily problem that may result in chronic pain and other complications. What many people may not realize is that the foods that they are putting into
their bodies may exacerbate inflammatory responses, while others may help keep inflammation at bay. People with rheumatoid arthritis, Crohn’s disease, Hashimoto’s, and other chronic illnesses may find that turning to the right diet can tame inflammation and other symptoms. Recently, many health experts, including Dr. Barry Sears, founder of the Inflammation and Research Foundation and author of the “Zone Diet,” and Dr. Andrew Weil, who offers the Anti-Inflammatory Food Pyramid, have begun to tout certain foods that are purported to reduce inflammatory response over an extended period of time. As beneficial as some foods can be, it’s important to note that individuals are unique and certain foods may produce a particular response in some but not in others. Systematically isolating certain foods can help paint
a picture of foods that can be problematic. But generally speaking, refined carbohydrates, sugarsweetened beverages, fried foods, and processed meats may increase inflammation, advises Harvard Health Publishing. Conversely, certain foods and beverages that have been identified as reducing inflammation for many people. These include: • tomatoes • olive oil • green leafy vegetables and cruciferous vegetables • nuts, like almonds and walnuts • fatty fish • berries • avocados • green tea • peppers • grapes • turmeric • dark chocolate
Including these foods in one’s daily diet may help to relieve the pain, bloating and fatigue associated with inflammation. It is important to speak with a doctor before making any dietary changes. Discuss any inflammation issues you have been having and which foods might help. Generally speaking, a diet full of diverse, antioxidant-rich foods can provide relief for those with various levels of inflammation.
Feel your best starting with your stomach Did you know that the key to personal health may begin in the core of the body?
Doctors and researchers are learning more and more about how the immune system and other functions of the body are tied to microscopic players housed in the stomach and intestines. Improving this digestive environment can benefit the body in various ways. Understanding probiotics Bodily bacteria outnumber body cells by 10 to one, offers the health and wellness resource Healthline. Most of the bacteria in the body are harmless, and many of them in the gut actually are linked to numerous
health benefits, such as weight loss, enhanced immune function, reduced risk of disease, and improved digestion. Unfortunately, bad bacteria also vie for space in the gut. If the good bacteria and yeasts, or probiotics, are not in abundance to push out the bad bacteria, like salmonella and E. coli, those bad bugs can proliferate, causing problems. It is essential to keep an abundance of probiotics available to stay healthy and maintain the “good vs. bad” balance in the gut.
Yogurt is a dietary source of probiotics, healthy bacteria and yeasts that may
See PROBIOTICS on page 7 improve overall health.
The Rogersville Review | Senior Living • March 23, 2019 7
PROBIOTICS
— From page 6
Getting probiotics While the body can be healthy without the addition of probiotics, having more can be beneficial. The Cleveland Clinic says that food and supplements containing probiotics assist the good bacteria already present in your gut. When a course of antibiotics wipes out both good and bad bacteria, for example, probioticrich foods and supplements can more readily replace what’s lost. Dietary sources of probiotics include some yogurts, cheeses, kefir, sauerkraut, miso, kimchi, pickles, and beverages like kombucha, a fermented tea. Getting probiotics from foods is the most natural way to supplement good gut bacteria, as the foods meld with the probiotics in ways that doctors may never understand to deliver the most benefits. The downside is it’s impossible to measure just how many probiotics can be acquired from foods. That is what makes supplementation so
EMBRACE RETIREMENT
handy. Capsules and tablets are loaded with a variety of different active bacteria and yeast cultures to aid the digestive system in measurable ratios. Some tout anywhere from one to 30 billion active colony-forming units (CFUs) per serving. Side effects Probiotics are generally healthy for people to consume in amounts found in foods, advises the Mayo Clinic. Most healthy adults can safely add foods or dietary supplements that contain probiotics to their diets. Introducing probiotics may cause temporary and mild flatulence, discomfort and bloating. Probiotics can be yet another tool to improve overall health at any age, but especially for adults looking to minimize illness risk.
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Don’t neglect health care Retiring may involve finding health insurance and preparing for other types of health care later in life. The U.S. Census Bureau says that employment-based insurance covered 55.4 percent of the population in 2015, the most recent years for figures, followed by Medicaid (19.5 percent) and Medicare (16 percent). Residents of other countries may be covered by government standardized health programs. It pays to know the rules of each plan to avoid unnecessary expenses that can eat into retirement dollars. For those Americans who will be relying solely on Medicare, find a counselor who can spell out the intricacies of the plan, or use the free tool on Medicare.gov. Choose your living space Retirement can be an opportunity
to shed an old skin and try on a new one — especially as it pertains to housing. There are options to downsize for empty-nesters or even to secure resources to “age in place.” According to United Income, a money management service, retirees should try out particular scenarios and locations prior to jumping in. Rent in a particular neighborhood, or house sit and try things on for size. Airbnb and other types of services can make this trial easy. See retirement as a beginning, not an end Quite often soon-to-be retirees focus on the end of a career or the end of a stage in life without putting enough focus on the possibilities ahead. This is a prime time to find a new social network, travel, join a ministry, and much more.
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