Healthy Living Fall 2017

HEALTHYliving FALL 2017

WASHINGTON DAILY NEWS

health Published by Washington Newsmedia, LLC

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senior living

We can help you enjoy the freedom of life without bladder issues.

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If you’re experiencing the discomfort and inconvenience of a urinary condition, James Harbin, M.D., is here to help. A board-certified OB/GYN, Dr. Harbin treats urinary incontinence, vaginal prolapse, pelvic pain, recurrent bladder infections and more. He is also skilled in minimally invasive surgical techniques.

Dr. Harbin is now accepting new patients.

James Harbin, M.D. Board-Certified OB/GYN

Call 252-809-6341, or visit RoanokeWomensHealthcare.com.

Before you decide on surgery, discuss treatment options with your doctor. Understanding the risks and benefits of each treatment can help you make the best decision for your individual situation.

PUBLISHER

HEALTHYliving WASHINGTON DAILY NEWS

Ashley Vansant EDITORIAL

Caroline Hudson

HOW SENIORS CAN PRESERVE THEIR BRAINS

CONTRIBUTORS

Stephen Clayton Kathryn Hansen

WHAT ARE THE SENIOR GAMES?

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ADVERTISING DIRECTOR

David D. Singleton MARKETING & SALES

Theresa Futas Thomas Hall Cecilia Prokos Amy Whitaker DISTRIBUTION

Sylvester Rogers

YOGA FOR SENIORS

WHEN WEIGHT LOSS MAY BE WORRISOME

ART DIRECTION

Elizabeth Reed

88-YEAR-OLD DEFIES THE ODDS WITH ACTIVE LIFESTYLE

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HEALTHYliving P.O. Box 1788 Washington, NC 27889 ADVERTISING

UNDERSTANDING, PREVENTING AND MANAGING OSTEOARTHRITIS

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INQUIRIES

252-946-2144 HEALTHYliving is published four times

a year by Washington Newsmedia, LLC. Copyright 2015 Washington Newsmedia, LLC

OVERCOMING GYM INTIMIDATION

MEDICAL AND HEALTH DIRECTORY

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How seniors can preserve their brains

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hysical activity and proper diet and nutrition can help people age 50 and older maintain their physical health. But there are also ways aging men and women can preserve brain health in an effort to prevent or delay the cognitive decline that affects millions of seniors across the globe.

It’s easy to overlook the importance of keeping the brain healthy. However, a decline in brain function can result in poor concentration, memory loss and a host of other issues. Sometimes, by the time symptoms present themselves, it may be too late to reverse any damage.

Research suggests that a combination of nutrition and mental, social and physical activities may have a greater impact with regard to maintaining and improving brain health than any single activity. Harvard Medical School also states that volunteering, caring for others and pursuing hobbies may benefit the brains of older adults.

A study published in the Archives of General Psychiatry found participants

who reported higher levels of purpose in life exhibited superior cognitive function despite the accumulation of abnormal protein depositions (amyloid plaques and neurofibrillary tangles) in the brain, a hallmark of Alzheimer’s disease. Having a purpose also may help those who do not have Alzheimer’s disease.

In addition to the suggestions mentioned above, those who want to boost brain health can consider these strategies.

• Start exercising the brain early on. A study published in 2012 in the British Medical Journal examined cognitive function in people ages 45 to 70. Researchers found evidence of cognitive decline in the 45-yearold participants as well as the older participants. It’s never too early to put a brain health plan into motion.

• Read more books. Reading can open individuals up to new vocabulary and scenarios that promote a stronger brain and recall ability. Enrolling in an education course at a local college, community center or online also may be beneficial.

• Hit the gym. Several studies suggest an association between physical activity and reduced risk of cognitive decline.

This could be because exercise elevates heart rate, which pumps more blood to the brain and body.

• Supplement with DHA. DHA is an omega-3 fatty acid that is dominant in the brain. Adhere to a Mediterranean diet, which is generally high in natural sources of omega-3, including fish and mono-unsaturated fats from olives, olive oil, nuts and seeds. Supplements also may help, but individuals should consult with their doctors about which products to take.

• Challenge the mind. Men and women can engage in challenging activities that stray from their routines. Puzzles, strategic games, jigsaw puzzles or difficult hobbies can benefit the brain.

• Keep a close-knit group of friends.

Regular conversation and social interaction is a key component of any brain-health wellness plan.

Slowing cognitive decline and promoting greater brain health should be a priority for adults of all ages. ■

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What are the Senior Games?

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ne of the biggest programs the Grace Martin Harwell Senior Center collaborates with each year is the local Senior Games, based in Greenville.

The North Carolina Senior Games will celebrate its 35th anniversary next year.

The N.C. Senior Games began in 1983 with a vision to create a year-round health promotion and wellness education program for adults 50 years of age and older.

Both the local and the state games use a holistic approach to keeping the body, mind and spirit fit, while enjoying the company of friends, family, spectators and volunteers. When the N.C. Senior Games started in 1983, it was initially for those 55 and older, but within the last 10 years, it has begun to include those over 50. Our local games are held each year in the early spring, usually after Easter. For 2018, the local games will be held throughout the month of April.

Our local celebration of the games is scheduled for April 14 at Alice Keene Park on County Home Road in Greenville. All of our local games, with the exception of swimming, take place at locations throughout Greenville. Our swim meet will take place April 26 at the Hildred T. Moore Aquatic and Fitness Center in Washington.

The great thing about Senior Games is that it is not all about athletic competition; there is also the Silver Arts aspect of the Senior Games. Washington has historically had a large presence

STEPHEN CLAYTON

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in the Silver Arts at the local games.

Our Silver Arts competition includes: performing arts (comedy/drama, dance, vocal, instrumental and line dance); literary arts (essays, poetry, life experiences and short stories); visual arts (acrylics, drawing, mixed media, oil, pastels, photography, sculpture and watercolor); and heritage arts (basket weaving, crocheting, jewelry, knitting, needlework, poetry, quilting, stained glass, tole/decorative painting, weaving, woodcarving, woodturning and woodworking).

In addition, there are a host of different athletic activities of which you can be a part. The Senior Center is here to assist in helping you get ready for all of your events. Events within our local games include: archery, badminton, basketball shooting, 3-on-3 basketball, billiards, bocce, bowling, cornhole, croquet, cycling, shot put, discus, standing and running long jump, football throw, golf, horseshoes, pickleball, racquetball, shuffleboard, softball throw, softball tournament, swimming, table tennis, tennis and track events.

When competing in events, individuals compete in their own gender and age category within fiveyear increments. Those who finish in first, second or third place in their age and gender category at the local level are eligible to compete in the state games, which occur in the fall. In evennumbered years, those who qualify for the state games would also be able to

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qualify for the national games if they place first, second or third. Those who compete in the local games in 2018 and then move on to the state games in 2018 would be eligible to qualify for the 2019 National Senior Games, which will take place in Albuquerque, New Mexico, in June 2019.

On Thursdays from 8:30 a.m. to 11:30 a.m., we offer pickleball at the Bobby Andrews Recreation Center, located at 231 E. Seventh St. in Washington, and on Friday, we offer pickleball and the opportunity to practice for other Senior Games

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activities, which include croquet, bocce, horseshoes and cornhole at the Bobby Andrews Recreation Center from 8:30 a.m. to 11:30 a.m. The senior center also has a group that meets on the first and third Monday at 8 a.m. for shuffleboard. Group member leave from the city parking lot between First United Methodist Church and the post office to carpool to Greenville for shuffleboard.

Stephen Clayton is the supervisor at the Grace Martin Harwell Senior Center.

He can be reached at 252-975-9641 or sclayton@washingtonnc.gov. â–

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Yoga for seniors

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h e n yo u think of yoga, you m i g h t imagine lithe 20-year-olds twisting their bodies into pretzel shapes in a room heated to 100 degrees. You might also imagine people from India with billowy yoga KATHRYN HANSEN pants standing on their heads, or hippies from the late 1960s grooving to music and yoga.

The origins of yoga go back thousands of years. It was developed because men and women, much like people today, desired greater personal freedom, health and longevity. That sounds pretty good, doesn’t it?

Imagine people today in their 50s, 60s, 70s and 80s living healthy, long lives into their 90s. This longevity can be achieved through a healthy lifestyle that includes yoga.

As people age, they lose bone mass and minerals that cause brittle bones. The spinal column can become curved and compressed, and foot arches can become flattened. Over the years, especially in the last decade, physicians have observed the beneficial effects of yoga in older adults. Yoga has gained respect and acceptance from doctors, and they are now recommending it for their patients. Yoga has many health benefits, such as alleviating pain, assisting in stress management and improving overall health. Several other health benefits include improved balance, strength and flexibility.

Without a healthy and active lifestyle, all of these diminish with age.

In an interview in The New York Times, Dr. Loren Fishman, said, “Yoga puts more pressure on bone than gravity does. By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.”

According to Fishman, yoga is effective for stimulating

bone growth, and is safe for people with significant bone loss. He developed a yoga program to specifically target osteoporosis and osteopenia, which is the precursor to osteoporosis. Within this program, there are six standing postures and six lying-down postures. These postures produce beneficial results by strengthening bones and preventing osteoporosis.

Chair yoga is a modified form of yoga for those who experience balance issues, chronic illness or any kind of injury that affects mobility. This class is appropriate for those who are seeking to start slow, build strength and improve flexibility and balance.

Aquatic yoga is another modified form of yoga that is beneficial for seniors and those with joint conditions. This form of yoga is low-impact, builds strength and improves flexibility. Although we don’t perform the downward-facing dog pose under the water, we do use the sides of the pool to assist in stretching. In addition, we use water weights and other supportive water devices to assist students in achieving their potential and desired goals.

Another modified form of yoga is gentle yoga, and it is beneficial for both seniors and those with joint conditions. This form of yoga utilizes a variety of props, including mats, blocks, straps, bolsters, towels and blankets, to assist participants in accessing postures.

Everyone wants to live a healthy life that is filled with joy, great friends and optimal health. Yoga is a form of physical activity that provides many health benefits, and synergizes the mind and body. Starting a yoga practice initiates the development of a mind-body connection and begins to build a sense of community within yoga classes. Learning how to create a connection with oneself can elicit a deeper connection with others.

Therefore, yoga classes are an excellent way to improve overall health and build a yoga community.

Kathryn Hansen is a certified yoga instructor at the Vidant Wellness Center in Washington and can be reached at 252-975-4236. ■

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Yoga is a form of physical activity that provides many health benefits, and synergizes the mind and body.

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When weight loss may be worrisome

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ieting is a way of life for many people. The Boston Medical Center says an estimated 45 million Americans go on a diet each year, spending $33 billion annually on weight loss products. The figures are close to $7 billion in Canada. However, for one segment of the population — the elderly — weight loss can be a sign

of something wrong.

T he Mayo Clinic says that malnutrition is a serious health concern among seniors. Inadequate nutrition can result in weight loss that has farreaching health effects. These include a compromised immune system, which increases the risk of infections, poor wound healing and muscle weakness that can result in falls and fractures.

Malnutrition also can lead to further disinterest in eating, which only compounds a weight loss problem.

Weight loss and loss of appetite are common among seniors, particularly those with dementia. Learning to recognize weight loss signs in the elderly can help others act promptly to correct the problem.

According to senior care advocate

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and placement center A Place for Mom, the senior population is at risk of malnourishment for several reasons, including: • lack of energy to cook, • specific health conditions that impact ability to prepare or acquire meals, • lack of appetite attributed to decreased taste bud function or depression, • inability to afford quality foods, and • side effects of certain medications.

Unfortunately, malnutrition is a very common, yet widely undiagnosed, problem among seniors. If a friend or loved one has visible bones under the skin; loose dentures; loose rings on fingers; has dropped clothing sizes; or is leaving food on his or her plate, they may be suffering from malnourishment. Concerned loved ones can take several steps to determine if their friend or family member is malnourished.

• Observe loved ones’ eating habits at home to see how they are eating. Routinely check the refrigerator and pantry to see which foods your loved one is eating. In a nursing home setting, check with a nursing administrator to see how mealtimes are going.

• Speak with doctors to see if weight loss is a side effect of medications or another health concern. Bring up any concerns you have about malnutrition.

• Provide finger food or easy-to-manage foods for seniors who have lost dexterity so they’re still able to feed themselves.

• Encourage foods that are fortified with nutrients.

Supplementation with nutritional shakes can help fill the void.

• Make meals social events so that the concept of gathering around the table for food is fun.

• Mild or moderate exercise can stir up one’s appetite.

Walking or chair-based exercises can help make people more interested in food.

• Introduce new foods that can whet the appetite.

Weight loss can benefit some people. But among the elderly, weight loss may be a byproduct of malnutrition. ■

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‘REGULAR AS RAIN’ 88-year-old defies the odds with active lifestyle WRITTEN and PHOTOGRAPHED By CAROLINE HUDSON

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His exercise habit is impeccable, regular as rain, and he is certainly reaping the benefits. He is also an encourager, keeping spirits up in the gym with his contagious laugh.

ewey Walker is not a typical 88-year-old.

While many of his peers find themselves aching with arthritis, plagued with health issues and struggling to walk, Walker is spry as ever and doesn’t act a day over 50.

Walker said he has always led an active lifestyle — whether it was walking to downtown Washington from his home in Washington Park, or simply doing yard work around his property. Nowadays, he visits Vidant Wellness Center five days a week, and he attributes much of his health to the center’s resources available.

“I do water yoga. I’ve done water aerobics in the past. I don’t now because the pool is so crowded.

There are so many people that are interested, and I’m short. If I can’t stand in the shallow end, then I’m apt to drown,” Walker said, a grin spreading across his face. “I work out on, not all of the devices out there, but most of them.”

Walker joined the wellness center about 15 years ago, not long after it first opened under Beaufort County Hospital. He’s a familiar face, and many people know him on a first-name basis.

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“His exercise habit is impeccable, regular as rain, and he is certainly reaping the benefits. He is also an encourager, keeping spirits up in the gym with his contagious laugh,” said Judy Van Dorp, director of Vidant Wellness Center.

Walker said he enjoys the social aspect of the center because it helps people avoid becoming isolated.

“That tends to start you down a slippery slope,” he said. “You meet

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people and at least form a relationship on a casual level.”

Already blessed with good health, Walker knows his continued physical activity plays a part in his overall wellbeing. He also quit smoking 20 years ago and maintains a healthy weight.

And still enjoys a good potato chip now and then.

“Just come and do it,” Walker said of joining the center. “It may seem

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like a horrendous step. It’s really, it’s easy, to get into it. The people here are wonderful and help you through whatever you want to do, show you all of the facilities and how to operate all the machines.”

He works hard, but Walker said he doesn’t really have a specific fitness goal. On second thought, breaking into his contagious laugh again — “Stay alive!”■

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Understanding, preventing and managing osteoarthritis

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he most common chronic condition of the joints in both the United States and Canada, osteoarthritis affects roughly 30 million people in just those two countries alone.

While osteoarthritis, or OA, can affect people of all ages, it’s most common

in men and women over the age of 65.

Understanding osteoarthritis and how to prevent and manage the disease can help men and women over the age of 50 reduce their risk and live more comfortably even if they develop OA. What is osteoarthritis?

According to the Ar thritis

Foundation, healthy joints are covered by cartilage, a flexible connective tissue that covers the end of each bone.

Cartilage facilitates motion of the joints and serves as a cushion between the bones. When a person has OA, cartilage breaks down, causing swelling and pain and affecting the mobility of the joint. Over time, OA can worsen

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Understanding osteoarthritis and how to prevent and manage the disease can help men and women over the age of 50 reduce their risk and live more comfortably even if they develop OA. and cause bones to break down and develop bone spurs, which form when bones meet each other in the joints. OA can even advance to a point where cartilage wears away and bone rubs against bone, creating even more pain while damaging the joints even further.

What causes osteoarthritis?

Once considered a byproduct of the wear and tear the human body naturally endures over a lifetime, OA is now viewed as a disease, notes the AF. The following are some potential causes of OA. • Genes: The AF notes that certain genetic traits can increase a person’s likelihood of developing OA. Collagen is a protein that makes up cartilage, and, while rare, a genetic defect that affects the body’s production of cartilage can lead to OA occurring in people as young as 20 years old. Researchers have also noted that the gene FAAH is more commonly found in people with OA of the knee than in people who don’t have the disease. FAAH has been previously linked with pain sensitivity.

• Weight: Being overweight increases a person’s risk for a host of ailments and diseases, and OA can be counted among them. Extra weight puts additional pressure on hips and joints, and over time those extra pounds can cause cartilage to break down more quickly than it would if the body was not carrying extra weight.

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• Injury: Men and women who have suffered injuries to their joints may be at greater risk of developing OA than those with no such injury history.

• Overuse: Overuse of joints, tendons and ligaments can accelerate the breakdown of cartilage and increase a person’s risk of developing OA. Cartilage also can break down more quickly in the bodies of athletes and people whose careers require them to stand for extended periods of time, bend over frequently and/or lift heavy items.

• Preexisting conditions: Conditions such as rheumatoid ar thritis,

hemochromatosis and acromegaly may also contribute to the development of OA among people diagnosed with such disorders.

Prevention and management of OA Men and women who maintain healthy weights and exercise regularly and appropriately may be able to prevent the onset of OA. Appropriate exercises include strength training that focuses on building muscles around the joints, even if those joints are already affected by OA. Strong muscles around the joints can reduce the pain

associated with OA, while range-ofmotion exercises can improve flexibility of the joints and reduce stiffness.

Aerobic exercise also helps men and women maintain healthy weights while facilitating weight loss for those who are already overweight.

Those already diagnosed with OA should speak with their physicians before beginning an exercise regimen, and such conversations can also include discussions about the various medications that can be used to reduce symptoms of OA. More information about OA is available at www.arthritis.org. ■

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Older adults can overcome gym intimidation

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egular exercise and a nutritious diet are two of the best things seniors can do to maintain their health. Exercise can delay or prevent many of the health problems associated with aging, including weak bones and feelings of fatigue.

The Centers for Disease Control and Prevention says a person age 65 or older who is generally fit with no

limiting health conditions should try to get two hours and 30 minutes of moderate-intensity aerobic activity per week, while also including weight training and muscle-strengthening activities in their routines on two or more days a week.

Individuals often find that gyms have the array of fitness equipment they need to stay healthy. But many people, including older men and women who

have not exercised in some time, may be hesitant to join a gym for fear of intimidation. Some seniors may avoid machines and classes believing they will not use the apparatus properly, or that they will be judged by other gym members. Some seniors may feel like gyms do not cater to their older clientele, creating an atmosphere that is dominated by younger members and loud music.

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Such misconceptions are often unfounded, as many gyms welcome older members with open arms. But even if seniors find gyms intimidating, they should still sign up for memberships. In such situations, the following tips can help seniors shed their fears and adapt to their new gyms.

• Start the process slowly. Shop around for a gym that makes you feel comfortable. Get fully informed about which classes are offered, and the benefits, if any, afforded to older members.

• Get a doctor’s go-ahead. Make sure to clear exercise and gym membership with your doctor prior to purchasing a membership. He or she also may have a list of gyms where fellow senior patients have memberships.

• Build up gradually. Begin with exercises you feel comfortable performing. Spend time walking on the treadmill while observing other gym members. Tour the circuit of machines and other equipment. Find out if you can sample a class to see if it might be a good fit.

• Find a gym buddy. Working out with a partner in your age group may encourage you to keep going to the gym and increase your comfort level. You each can offer support and enjoy a good laugh through the learning process.

• Don’t get discouraged. Anyone working out for the first time, regardless of age, will feel somewhat out of place until exercise becomes part of a routine. Give it some time before throwing in the towel. Once you catch on, you may discover you enjoy working out.

• Choose a senior-friendly gym. Some gyms cater to senior members. They may offer “SilverSneakers” classes at their facility. Other niche gyms may only accept members of a certain age group. Investigate these gyms if working out with a younger crowd is proving too great a deterrent.

Fitness is important for healthy seniors. It can prolong life, help seniors maintain healthy weights and reduce their risk of injury. ■

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CUT INTIMIDATION •Start the process slowly •Get a doctor's approval •Build up gradually •Find a gym buddy •Don't get discouraged •Find a senior-friendly gym

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Welcome back your nurse practitioner Johnna Cowin, NP We are pleased to announce the return of Johnna Cowin, a nurse practitioner, to the staff of Vidant Women’s Care in Washington, at 1204 Brown Street.

Ms. Cowin looks forward to returning to the community, specializing in primary care and cancer prevention. She has earned a master’s in nursing and a nurse practitioner certification from East Carolina University and was named nurse practitioner of the year in North Carolina. She joins Brenda Peacock, MD, and Lori Ricklefs, DO, in the practice. Together, they give you full access to the resources of Vidant Beaufort Hospital and the region’s only academic medical center.

Schedule an appointment at 252-946-6544.

1204 Brown Street, Washington VidantHealth.com

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