Living 50 Plus

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Living 50 Plus

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Living 50 Plus

4 CAREER

Tips for switching careers, finding a new job, and brushing up your resume

8 SKINCARE

How to alleviate dark circles under the eyes, and why men should get facials

11 TRAVEL

Benefits to traveling over 50, medical issues to consider before traveling, plus how the over 50 crowd likes to travel today, from group tours to culinary experiences

14 HEALTH

Why you should consider taking up yoga, plus common poses; tips to alleviate back pain, improving flexibility, eating healthier, and preventing injuries while exercising

21 FAMILY

Tips for improving the bond between you and your grandchildren.

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Living 50 Plus

The Winchester Star

Tips for established professionals on finding a new job, switching careers, and updating your resume.

Unemployment isn't easy for anyone, regardless of their age. But unemployed men and women over 50 may find it especially difficult to find work.

Whether it's a byproduct of age-related discrimination or any of a host of additional variables, jobless older workers often struggle to find work. In a 2016 analysis of government figures, the Schwartz Center for Economic Policy Analysis at the New School estimated that the jobless rate for workers 55 and older in August of 2016, six years after the Great Recession, was nearly 9 percent. At the time, the national jobless rate hovered around 5 percent.

Unemployed men and women over 50 who are struggling to find work can consider the following strategies as they look to rejoin the workforce.

Revisit your resume Unemployed men and women over 50 have no doubt updated their resumes to reflect their most recent professional experience. But they may need to trim some of the fat in regard to their work life 10 or more years ago. Today's hiring managers may only be concerned with recent experience that illustrates skillsets that are relevant to today's jobs. Men and women over 50 may consider their experience from 20 years ago invaluable, but if that experience does not meet the specific needs of the jobs they're now seeking, then they should remove it from their resumes so hiring managers can quickly access the more relevant information from their work histories.

Embrace 21st centur y job hunting.

Finding a job in the second decade of the 21st century is unlike job hunting in decades prior, and wholly different from how men and women over 50 looked for jobs upon beginning their professional lives. Networking can mean the difference between unemployment and landing a job. Go to job fairs attended by hiring managers and join professional organizations that host events where professionals in your field can gather.

asm about working with and learning from younger colleagues, while also noting their desire to commit long-term to a company. Some hiring managers may surprise older applicants, viewing them as potentially more reliable than younger workers simply looking to gain some experience in a particular industry before moving on to the next opportunity.

Make use of your existing down time.

Another strategy unemployed men and women over 50 can try as they look for work is to make better use of their existing downtime. Enrolling in online courses can give prospective employers the impression that applicants over 50 are both tech-savvy and willing to learn new things. Each of those things can help

Turn your age into a positive.

Men and women over 50 should accept the likelihood that their new managers and/or hiring managers will be younger than them. When interviewing for a job, men and women over 50 should make an effort to showcase their enthusi-

men and women over 50 overcome any unjustified, tech-related stigmas that hiring managers may attach to older job candidates.

Finding work after 50 is not always easy, and job seekers may need to adjust their approach before they can get back in the workforce.

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Saturday, June 9, 2018 — 5

Living 50 Plus

Focus on your accomplishments Rather than focusing on job responsibilities at each job you held, gear the resume around what you achieved in each position. This will help identify how you performed in the position, instead of just a general retelling of what you did. It can be challenging to achieve this for jobs that don't naturally lend themselves to numerically quantitative results (i.e., increased department sales by 15 percent), but it's still possible to use a resume to illustrate your achievements.

Rather than state that you were responsible for providing customer service, explain that you built your reputation on conveying difficult technical terms to the layperson, serving as the go-to employee for translating job jargon for outside correspondence.

If you have quantitative proof of how you accomplished something, certainly add it. This can include measures of profit growth, reduction of debt or increase in customer base.

Aim for the future Rather than emphasize what you did, highlight what you plan to do. This means giving greater weight to the expertise that will translate into your new position. Chances are you can find skills that you honed in one or more jobs that translate into credentials that can be used on another. All of the skills mentioned should be relevant to your career objective and not just added to pad the resume. Therefore, unless your brief stint waiting tables exemplifies how you developed customer service skills, eliminate it.

Choose the right keywords It's important to optimize a resume for digital scanning, which has become a major component of the employment sector. This includes using the correct keywords and phrasing so that your resume will get 'flagged.' Take your cue from the job advertisements themselves and mimic the verbiage used. Replace the lingo accordingly, tailoring it to each job you apply for. Also, consult the 'about us' area of a prospective employer's website.

This area may offer clues about buzz words for the industry.

Set yourself apart Engage in activities that can improve your marketability.

Be sure to list training, coursework, degree, or volunteer efforts that pertain directly to the skills needed for the job to which you're applying. These additions can tip the scales in your favor over another applicant.

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Living 50 Plus

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How to choose your next career The days when professionals would spend their entire professional lives with a single firm are largely a thing of the past. In fact, many people not only switch companies multiple times before retirement, but some even switch professions before retiring.

As exciting as it can be to pursue a new career, men and women over 50 know that such a decision is not without risk. While younger professionals with few obligations can often handle bumps in the road on their way to a second career, older professionals making a similar move often must consider the potential effects such a pursuit might have on their families, finances and futures, including their retirements. But as difficult as it may seem to pursue a second career after your fiftieth birthday, there are steps men and women over 50 can take when pursuing a new career to ensure their second act is as successful as the first.

Decide what you want, and not just what you want to do The desire to pursue a second career no doubt stems from more than just dissatisfaction with a current profession. Many people switch jobs or even

careers because they find their current careers too demanding, leaving little time for family or hobbies that have nothing to do with work. If what you really want is more time at home or more time to pursue a particular hobby, then keep this in mind when looking for a second career, and make sure that career won’t demand too much of your time. For example, if your goal in finding a new career is to get more work-life balance, then starting your own business, which can require long hours at the outset and even after the business has established itself, might not be for you. But if what you want is a more challenging career and to be your own boss, then you will likely find the cost of achieving that goal, even if that cost is more demands on your time, is worth it.

Assess your skillset Professionals over 50 have lots to offer, but it’s still important for such men and women to make an honest assessment of their skillset and find a career in which those skills are transferable. Some men and women might want to pursue a second career that will make little to no use of their skillset, and that’s perfectly alright. But extra schooling might

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be necessary in such situations, and going back to school oftentimes requires a considerable commitment of both time and money. For those who simply want to put their existing skills to use in a different field or environment, assess those skills and look for

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Living 50 Plus

Saturday, June 9, 2018 — 7

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Living 50 Plus

from Page 6 for lines of work in which they figure to be especially valuable. If there are any particular aspects of your current job that you want to avoid in the future, consider that when assessing your skills and choosing a second career. Even if they don’t know it, established professionals over 50 have many transferable skills, and such skills can be a considerable asset when pursuing a second career, especially when those skills have been assessed and can be applied to a new profession.

Make a trial run Nowhere does it say that professionals can’t take a trial run at a second career while still fully engaged in their first career. In fact, testing the waters before you jump in is a good way to gauge your interest in a potential second career and how well your skillset applies to that field. A trial run, which can be conducted by volunteering with a nonprofit organization or through a part-time job or simply offering your services to a company free of charge in exchange for a chance to learn how the business operates, can shed light on the inner workings of a particular industry, showing you how things work behind the curtain.

Testing the waters may reaffirm your belief that a

certain line of work is for you, or it might send you back to the drawing board. Either way, it’s valuable experience that may reassure you that whatever decision you ultimately make is the right one.

Don’t go it alone Switching careers after 50 carries some risk, but it’s certainly a risk that many before you have been willing to take. If you know any people, be it a friend, family member or former or even current colleague, who has reinvented themselves professionally, then speak with these people and ask for any advice they might have. If you know you want out of your current career but aren’t quite sure of what you want to do next, those who have faced a similar fork in the road may be able to help you narrow down your options. The notion of changing careers is exciting, and you can expect your personal and professional confidantes to share your excitement and be willing to help you in any way they can.

Making a career change after 50 can be a risky yet ultimately rewarding move, especially for those men and women who take a thoughtful approach to finding their second careers.

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Tips for minimizing dark circles and the benefits of a facial for men Racoon eyes may be a side effect of forgetting to remove mascara and other eye makeup before retiring for bed. In such instances, dark eye circles are easily remedied with cleaning pads. For those whose dark circles can’t be swept away with soap and water, dark, puffy eyes can be a cause for embarrassment or concern.

Dark circles under the eyes may be a byproduct of various circumstances. Getting to the root of the problem can help women (and men) look more awake and fresh.

Accept genetics Genetics may be the biggest culprit in undereye circles. Some people simply inherit fair or thin skin around the eyes. This can make blood that pools in these areas (from stretched or broken capillaries) more visible.

While a person cannot change his or her skin tone, gently washing one’s face and paying careful attention to the sensitive eye area can help reduce damage. Also, getting more sleep can increase circulation to this area and prevent blood pooling.

Treat allergies and sinus issues According to Allergy & Asthma Care of New York, allergies and other sinus issues can cause puffiness and dark eye circles. Histamines, which are released when an allergen is present, can cause blood vessels to swell and inflame. Getting tested for seasonal allergies can help people identify some possible triggers.

Alleviating allergy symptoms can reduce the appearance of dark circles in some cases.

Reduce swelling Undereye bags can cause shadows to form and increase the appearance of dark circles. To remedy this, try to reduce fluid pooling in the face.

Sleep elevated on a few pillows so

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Living 50 Plus

that fluid flows away from the eyes.

Reduce consumption of alcohol and salty foods, which can exacerbate fluid retention. Cool compresses can be used to massage fluid gently away from the eyes as well.

Apply sunscreen Dark circles may result from pigmentation changes that occur after exposure to the sun or some other type of UV light. Individuals who apply sunscreen on their faces, including around their eyes, may be able to reduce or prevent pigment changes.

Rely on concealer Makeup can help counter the look of dark shadows and pigmentation around the eyes. Use a shade that is opposite the color of the circles to camouflage them. For example, use orange-yellow tones to combat blue-purple shading under the eyes.

Makeup artists also advise applying concealer in the shape of a triangle.

That way a person is creating a light arrow that draws attention to the bright part of her eyes.

Undereye circles and swelling can be alleviated when people get to the source of the problem. A combination of treating the sources and masking the issue can help. In severe cases, individuals should visit their dermatologists.

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Living 50 Plus

The Winchester Star

Though facials are a luxury most often associated with women, good skin is not exclusive to the fairer sex. Though their reasons for getting a facial often differ from women’s, men can benefit from facials just as much as their female counterparts. The following are just a handful of the benefits a man can expect to enjoy after receiving a facial.

Reduce shaving irritation Perhaps the greatest reason for a man to get a facial is to relieve the irritation caused by shaving. Even the most advanced razors cause some irritation, and that ir ritation can be mild to painful. Rather than growing a beard to avoid the painful side effects of shaving, men can treat their skin to a facial that revitalizes their skin and helps offset some of the more painful side effects of taking a razor to their face.

Improve appearance

Combat aging

One of the biggest benefits of receiving a facial is the procedure’s ef fect on an individual’s appearance.

Men are more prone to clogged pores than women, but facials clean pores more deeply than store-bought scrubs and cleansers, helping skin appear more vibrant and healthy. That improved appearance can impact a man’s self-esteem, which can benefit a man in both his personal and professional lives.

Wrinkles are a natural side ef fect of aging, but some men find this par ticular par t of the aging process more troublesome than others. Men whose wrinkles doubled seemingly overnight may be able to slow the wrinkling process by receiving a facial, which can help improve the elasticity of the skin and contribute to cellular regeneration that helps men avoid looking older than they really are.

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The oppor tunity to travel is one of the best perks of retirement. Even men and women who are only semi-retired have more freedom to travel than those who are still working full-time.

But while men and women over 50 may have more time to travel, they also must take more precautions when traveling, thanks in large part to medical conditions. Many men and women over 50 have medical conditions that may require they take medication and/or visit their physicians somewhat regularly. But those who want to travel need not let their health prevent them from seeing the world. The following are a few travel tips for men and women with medical conditions.

Speak with your healthcare provider before any trips Whether you are about to embark on an overseas adventure or just spend a couple of weeks visiting your grandchildren, speak to your health-

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Living 50 Plus

care provider in advance of your trip.

Healthcare providers may recommend certain vaccinations to men and women traveling abroad, and providers also can explain coverage and what to do in case of a medical emergency while away from home.

Refill your prescriptions Men and women who must take medication should refill their prescriptions before traveling away from home. Doing so ensures you will have enough medication to last your trip.

When filling a prescription, explain to your pharmacist and/or physician that you are about to travel and tell them where you will be going. They may recommend you avoid certain foods native to your destination, or they may give you the greenlight to indulge in the local cuisine.

Carry a list of your medications and medical conditions

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with you when traveling Before traveling, make a detailed list of the medications you take and why you take them. The list should include dosage and the names, both generic and brand name, of the medications you take. Include any past medical conditions, such as a heart attack, you have had as well. Carry this list with you when traveling. In case of emergency, the list will alert responding medical professionals to any current or past medical conditions you have so they can better treat you.

Keep medications in their original containers Some men and women find it easier to remember to take their medications if they transfer pills from their original containers into pill organizers.

Such devices can be very convenient at home, but they make create problems when traveling through customs or even on domestic flights. Pills can

always be transferred to organizers upon your arrival at your destination; just make sure they are placed back into their original containers before you return home.

Drink plenty of water on flights Airplane cabins can be ver y dr y, which can exacerbate dry mouth that results from taking medication. When boarding a flight, speak to the flight attendant and explain that you need some extra water so you can stay hydrated and avoid irritating dry mouth that may result from your medication.

If you must take medication while on your flight, don’t be afraid to ask the flight attendant for a fresh glass of water and even a light snack if you need to eat something with your medicine.

Men and women over 50 have more freedom to travel than many of their adult counterparts. But such travelers must exercise extra caution if they have medical condition.

12 — Saturday, June 9, 2018

The Winchester Star

Living 50 Plus

The Winchester Star

Living 50 Plus

EditionDate — 13

River cruises, culinary travel, and three-day road trips are popular choices for this age group.

By JENNY BAKER The Winchester Star

What does it mean to travel over the age of 50?

For some, it’s more freedom — the children may be grown up and own their on now, so no more theme parks. You can put your own desires as a priority.

It may mean bigger trips, as you’ve settled into a financially comfortable time in your life.

To many, it means they want a vacation that is "as easy as possible," according to Mary June Williams, owner of Alpha Voyages in Winchester.

That could mean group travel, like a cruise or tour of Europe, or simply having a travel agent arrange all the details for you.

“It isn’t about cost, they want comfort and to know what to expect,” said Williams.

“This crowd isn’t as into booking their own trips online through value websites like millennials are.”

Traveling over the age of 50 also means needing to know what to expect on various fronts, such as health insurance coverage internationally and physical requirements for certain excursions.

“They want to know what to anticipate when they get to the destination. Your food, your dietary needs. They want knowledge to feel in control of their journey. It isn’t price, it’s comfort level and knowledge.”

Left: Cruises still top the list for group travel opportunities.

Instead of a traditional Caribbean cruise, consider an Alaskan cruise or European river cruise.

Top: There are many European group travel excursions available through travel agents.

Group travel For a true “easy as possible” experience, Williams said that group travel, particularly cruises, are often the most popular option.

You can’t beat only unpacking once and the ease of pre-planned excursions.

“For any group, by sea seems to be as easy as possible because you unpack once.

The ship sails from port to port, the travelers dine and enjoy the night life on the ship.

The key to cruising is adding your short excursions ahead of time,” she said.

Besides Caribbean cruises, cruises to Alaska and river cruises have been growing in popularity.

“River cruises are the perfect blend of the land and the sea, wherever there’s a river. The traveler gets to see land as they float to cities. You step off of the river boat into the heart of the city,” said Williams. Many

river cruises are European-based, and companies like Viking provide excursions to locations along European rivers like the Rhine and the Danube.

If you’d rather explore by land instead of sea, there are many group excursions for the land rover.

“A lot of people over 50 like to be in a group. They like the cruise ships because they are in a group, but when they go by land most like to be on a bus. It’s where you get the most experience.”

Independent travel If you’ve rather travel solo, but want all the details smoothed out in advance, Wil-

liams said travel agents have vendors they can use to book itinerar y-based travel.

These companies, which are not accessible to the general public, can organize your flight, hotel, and activities.

You can also look regionally for your travel planning. Nancy Craun, owner of Go Blue Ridge Travel, said that three-day road trips are perfect excursions.

“I think driving trips are popular from the stand point of no hassel,” said Craun.

“You don’t have to book a plane… Versus just getting in your car and taking a three-day trip.”

Craun says the rise in three-day excursions are due to two factors: the fact that

Americans don’t take many vacation days, and developing a relationship with certain lodging locations.

“Where they will repetitively go back there, two times a year, four times a year.

They walk in, the people know them, they know their drink, it’s for just pure relaxation,” she said.

“The Wall Street Journal’s recent article called it love hotels. It’s more your boutique hotels, independent small hotels. The George Washington Hotel here fits in to that. They are small enough where you develop a feeling of family and then the fun part is you can go back and get to know a restaurant you like, or a bar, or a particular

festival.”

Perhaps the biggest travel trend in recent years is food-inspired travel. Foodie destinations, like Charleston, S.C., are major draws for today’s traveler.

“People are excited to learn about the local sourcing, where the food is being raised, and chefs are getting much more involved with the farmers. That’s one of the attributes out here when I talk to my chefs here,” said Craun, who also owns Taste of Blue Ridge, a regional culinary marketing partnership made up of chefs, restaurants, farms, and food retailers.

See Travel, Page 23

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Living 50 Plus

Keep flexible with yoga and stretching, prevent injury when exercising, plus tips for eating healthy over 50 and back pain remedies.

Yoga continues to grow in popularity. In a questionnaire administered ever y five years as part of the National Health Interview Survey, the National Center for Complementary and Integrative Health and the National Center of Health Statistics found that the number of people practicing yoga increased dramatically between 2002 and 2012, when approximately 21 million adults acknowledged practicing yoga. That figure equated to nearly double the number of people who practiced yoga just 10 years earlier.

The almost meteoric rise in popularity of yoga can likely be traced to many factors, including a growing awareness among the general public regarding the impact a healthy lifestyle can have on both short- and long-term health. An essential component of a healthy lifestyle involves taking steps to protect our bodies, and that can include making an effort to reduce the aches and pains that are often associated with aging.

"The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome," explained Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor.

The American Osteopathic Association notes the benefits of yoga extend even further than relieving chronic pain.

According to the AOA, yoga can help men, women and even children increase their flexibility as well as help them build stronger, more toned muscles. Additional benefits of yoga include weight reduction, improved cardiovascular and circulatory health and improved energy

and vitality.

But the benefits of yoga extend beyond the physical to the mental. The American Psychological Association notes that several studies have shown that yoga can help strengthen social attachments, reduce stress and relieve anxiety, depression and insomnia. For example, a 2012 study from researchers at the University of California, Los Angeles, found that a particular type of yoga that included brief, daily meditation reduced the stress levels of caregivers tasked with caring for people suffering from Alzheimer’s disease and dementia.

One of the more attractive aspects of yoga is that it requires little or no financial commitment on the part of the people who practice it. Unlike fitness centers that typically require members to commit to yearly contracts or even potentially costly month-to-month memberships, many yoga studies do not require long-term commitments, instead asking that customers pay a small amount each time they visit if they are hesitant to commit to memberships. In addition, yoga requires just a mat and some appropriate clothing, ideally clothing that’s conducive to flexibility but not so loose that it will prevent you from performing certain poses.

Before including yoga in your exercise regimen, speak with your physician. Once you get the green light, look for a beginner’s course, explaining to your instructor that you are just starting out. Many yoga studios offer introductory classes that help men and women acclimate their bodies to yoga and the various poses it entails before moving on to more challenging poses.

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A 2012 sur vey from Yoga Journal found that, among the 20 million yoga practitioners in the United States, only 18 percent were men. That’s unfortunate for men, who could be benefitting from practicing yoga in myriad ways.

Yoga can protect against muscle imbalances. Yoga requires various muscle groups to work together to perform certain exercises. This can reduce the risk of muscle imbalances that can develop when men design workout routines that target specific muscle groups.

Yoga can improve flexibility.

When performed correctly, various yoga exercises improve flexibility.

For example, the big toe pose can help men and women lengthen and strengthen their hamstrings, while the downward facing dog pose stretches various areas of the body, including the shoulders, calves and arches. Yoga is not the only way for men to improve their flexibility, but it can be an effective supplement to exercise routines for men who routinely feel tight after traditional strength training sessions.

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Living 50 Plus

Yoga can improve stamina. Numerous studies have indicated the positive effects yoga can have on muscle endurance. In 2005, researchers at the University of Wisconsin, La Crosse, found that the regular practice of Hatha yoga provided a significant boost to chest and abdominal strength and endurance. Such improved stamina can have a trickle-down effect on men who practice yoga and also adhere to strength training regimens and/or participate in competitive sports.

Yo g a c a n h e l p m e n m a i n tain healthy weights. The Harvard Medical School notes that researchers discovered that people who practiced yoga for at least 30 minutes once a week for at least four years gained less weight during middle adulthood than those who did not. That might be linked to additional research that found people who practiced yoga were more mindful eaters than those who did not, making them less likely to overeat, eat when sad or stressed or eat in response to certain cues, including the smell of food.

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Chair pose This is a bended position pose in which the knees are bent over the ankles. Arms are up, and the torso forms a right angle over the thighs. Beginners can experiment with moving the feet closer together for a more advanced pose. Do not extend the knees over the toes and rest on the heels.

Child's pose This is a pose for rest and stretching. Get in a kneeling position with toes touching and hips and knees spread apart. Extend the arms overhead on the floor and lower the forehead to the ground.

Downward-facing dog This is an inversion that opens up the entire body and can stretch the spine and the back of the legs.

The back should be straight and the tailbone should be pulled away so your body forms a "V" shape.

Forward fold When performing a forward fold, you are bending over from the waist. Having a straight spine is more important than having straight legs.

Mountain pose Mountain pose is perhaps the most basic of all the poses and also one that is quite important, as it aligns the spine with the rest of the body and grounds you. Lift your thighs and lengthen through the waist, drawing in the navel. This serves as the basis for other poses.

Tree pose

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Tree pose is an introduction to balance poses. You stand on one foot as the other lays nestled against the thigh on the standing leg.

Warrior one This pose places a leg forward into a right angle in which the knee is over the arch of the foot. The back leg is extended into a 45-degree angle behind the body. Arms are raised above the head. Both hips should be facing forward.

Warrior two Warrior two is similar to warrior one, but the arms are stretched in opposite directions parallel to the floor. Turn the head and look out over your arm in the direction you are facing.

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Few health problems are as prevalent as back pain. The American Chiropractic Association says that 50 percent of working Americans admit to having back pain symptoms each year. Bone and Joint Health Canada states that as much as 80 percent of people experience back pain at least once in their lifetime.

Back pain can be so significant that it results in a loss of function that impedes daily activities. In fact, according to the 2015 Global Burden of Disease report, back pain is the single leading cause of disability in most countries.

Back pain can be a complex issue.

According to data complied by TheGoodBody.com, only one in 10 people learns the primary cause of their pain. That is because many things, including muscle sprains or joint irritation, can contribute to back pain.

Other factors that may contribute to back pain include arthritis, stress, obesity, or diseases of the internal organs. Each of these issues can make it challenging to uncover the culprit behind back pain.

Ruling out degenerative diseases can be a first step in treating back pain. Doctors also may ask their patients about their level of physical activity. Doctors may want to know if patients suffering back pain engage in activities involving repetitive movements to determine if their back pain can be traced to these activities.

Some common factors contribute to back pain, and addressing these issues may bring about relief.

Strengthen core muscles.

Poor muscle tone, especially in the back and abdominal muscles, may result in back pain. Engaging

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in activities that strengthen the core can help strengthen the area, offering more support to the back. A doctor, physical therapist or fitness instructor may guide you in exercises, such as planks or abdominal crunches, that can strengthen the core.

Get up and move.

A sedentary lifestyle can be a major contributor to back pain. Nearly half of Americans who experience back pain are desk workers who spend the majority of their time sitting, according to the Centers for Disease Control and Prevention.

Qi Spine, a clinic that gathered data from 1,300 people who said they deal with spine-related pain, found that half the participants with sedentary jobs had lower back pain. Standing, moving around and taking breaks from the desk can help alleviate pain.

Lose weight.

The spine is vulnerable to effects of obesity. Extra weight in the abdomen may pull the pelvis forward and strain the lower back, states the American Obesity Association. Losing weight can reduce that strain on the lower back, thereby reducing pain.

Back pain is a frequent complaint and compels many people to visit their doctors. Exercise, maintaining a healthy weight and strengthening core muscles can go a long way toward keeping the back healthy and pain-free.

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Living 50 Plus

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Call for consultation 540-450-3223 Evening & Weekend Appointments Available • Estate Planning • Wills • Trusts • Deeds • Elder Law • Business Planning • Registered Agent • Medical Directives • Powers of Attorney Men and women may begin to feel less flexible as they get older.

According to the University of Maryland Medical Center, that loss of flexibility is because muscles lose both strength and elasticity as the body ages.

A lack of flexibility can make men and women more vulnerable to certain types of injuries, including muscle strains and tears. While people might not be able to maintain the flexibility they enjoyed in their twenties, there are ways for them to combat age-related loss of flexibility.

ercises the body while relaxing the mind improves their flexibility. Many yoga poses are designed to improve the strength and flexibility of muscles, and some physicians may even recommend yoga to aging patients.

Yoga DVDs or streaming sessions can be great, but beginners may want to visit yoga studios or sign up for classes at their gyms so instructors can personally ensure they are doing each pose correctly. As their flexibility improves, men and women can try more difficult poses and classes if they so desire.

Stretch frequently

Get in the pool

Stretching is a great way to combat age-related loss of flexibility.

Stretch major muscle groups, such as hamstrings and shoulder muscles, several times per week. When practicing static stretching, the goal is to gradually elongate the muscle being stretched before holding the elongated position, and ultimately allowing the muscle to return to resting position. As flexibility improves, elongated stretches can be held for 30 seconds. Avoid stretching muscles that are sore or injured, and discontinue a stretch if you feel pain or discomfort.

Swimming is another activity that can help aging men and women improve their flexibility. Strength-training exercises are an impor tant component of a well-balanced exercise regimen, but such workouts tend to focus on one or two muscle groups at a time. That means other muscle groups may be inactive and tighten up as a result. Swimming works the entire body, which helps all muscle groups stay loose and flexible. One or two swimming sessions per week can contribute to great gains in overall flexibility, especially for men and women who remember to stretch when they get out of the pool.

Flexibility may decrease as men and women age, but there are various ways to combat the natural loss of flexibility.

Include yoga in your exercise regimen Practitioners of yoga typically love how this unique discipline that ex-

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18 — Saturday, June 9, 2018

A balanced diet is an integral element of a healthy lifestyle for men, women and children alike. But while kids and young adults might be able to get away with an extra cheeseburger here or there, men and women approaching 50 have less leeway.

According to the National Institute on Aging, simply counting calories without regard for the foods being consumed is not enough for men and women 50 and older to maintain their long-term health. Rather, the NIA emphasizes the importance of choosing low-calorie foods that have a lot of the nutrients the body needs.

But counting calories can be an effective and simple way to maintain a healthy weight, provided those calories are coming from nutrient-rich foods.

The NIA advises men and women over 50 adhere to the following daily calorie intake recommendations as they attempt to stay healthy into their golden years.

When choosing foods to eat, the NIA recommends eating many different colors and types of vegetables and fruits. Phytochemicals are substances that occur naturally in plants, and there are thousands of these substances offering various benefits. The Produce for Better Health Foundation notes that a varied, colorful diet incorporates lots of different types of phytochemicals, which the PBH says have disease-preventing properties.

The NIA also advises that men and women over 50 make sure at least half the grains in their diets are whole grains. Numerous studies have discovered the various benefits of whole grains, which are loaded with protein, fiber, antioxidants and other nutrients.

Whole grains have been shown to reduce the risk for diseases such as type 2 diabetes, hear t disease and some

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Living 50 Plus

Women •

•

•

Not physically active: 1,600 calories Somewhat active: 1,800 calories Active lifestyle: between 2,000 - 2,200 calories

Men •

•

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Not physically active: 2,000 calories Somewhat active: between 2,200 - 2,400 calories Active lifestyle: between 2,400 - 2,800 calories

types of cancer.

Another potential hurdle men and women over 50 may encounter is a change in their sense of smell and taste. A person’s sense of smell may fade with age, and because smell and taste are so closely related, foods enjoyed for years may no longer tantalize the taste buds. That can be problematic, as many people instinctually add more salt to foods they find bland.

According to the U.S. Of fice of Disease Prevention and Health Promotion, older adults should consume no more than 1,500 milligrams of sodium per day. That equates to roughly 3/4 teaspoon of salt. Older men and women should resist the temptation to use salt to add flavor to foods, instead opting for healthy foods that they can still smell and taste. In addition, men and women should mention any loss of their sense of smell to their physicians, as such a loss may indicate the presence of Parkinson’s disease or Alzheimer’s disease.

Maintaining a healthy diet after 50 may require some hard work and discipline. But the long-term benefits of a healthy diet make the extra effort well worth it.

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Exercise is an essential component of a healthy lifestyle. The World Health Organization recommends that healthy adults between the ages of 18 and 64 perform at least 150 minutes of moderate-intensity aerobic activity each week or do at least 75 minutes of vigorous-intensity aerobic activity each week.

Many adults cite hectic schedules as their reason for not getting enough exercise, but even those who do find time to exercise could find themselves sidelined if they do not take certain preventive measures to reduce their risk for injur y. Though injuries can happen to even the most seasoned and knowledgeable athletes, there are certain measures adults can take to reduce their injury risk.

Recognize your limitations Once you have established a reg-

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ular exercise routine and your body has grown accustomed to daily exercise, it can be tempting to overdo it or even unknowingly push your body to points that put you at a greater risk of injury. But recognizing your limitations is an essential part of avoiding injury. As you exercise more, you may notice certain areas of your body respond better to exercise than others.

For example, if your wrists ache after strength training sessions, reduce the amount of weight you are lifting or look for strength-building exercises that don’t require lifting weights.

Warm up before each session No matter how accustomed your body is to regular exercise, warming up before each workout is still necessary to avoid injury. Warming up before each workout elevates your heart rate and increases circulation, loos-

ening the joints and increasing blood flow to the muscles you’re about to exercise. Between five and 10 minutes of low-intensity cardiovascular exercise can help loosen up your body and prepare it for the more grueling workout to come.

Switch your routines every so often When exercise becomes a part of your daily routine, you may end up hitting a plateau. When that happens, your workouts may feel less effective.

Switching up routines every so often can combat that problem while also reducing injury risk to overtaxed muscles forced to endure the same exercises day in and day out. Diversify your workout ever y so often by choosing new exercises and switching up the cardiovascular portion of your workout.

Give your body time to rest and recover Exercise feels good, both physically and mentally. Daily exercise can help adults lose weight, and shedding those extra pounds can improve mobility and help adults live more active and fulfilling lives. Exercise also causes the release of hormones known as endorphins, which trigger positive feelings in the body. Those positive feelings can be somewhat addictive, but it’s important that adults give their bodies time to rest and recover between workouts. Lack of time to rest and recover makes bodies vulnerable to injury, so include time to recover in your weekly exercise regimen.

Daily exercise can help adults live long, healthy and fulfilling lives. But it’s important that men and women of all ages take steps to reduce their risk of exercise-related injury

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Living 50 Plus

Life with grandchildren, plus entertaining hacks for family get-togethers.

Legal advice or advocacy Certain circumstances may require grandparents to seek legal help so they can raise their grandchildren in lawful ways. If there is neglect, divorce, arrest, or other factors, it may be a smart idea for grandparents to seek the help of an attorney or advocacy group to clarify their legal rights and ensure access to grandchildren. In addition, grandparents may need certain legal documents, such as a power of attorney, citizenship papers, adoption records, or consent forms.

Get educated The rules have changed since grandparents raised their own children. It is important they learn as much as possible on child safety guidelines. Consumer advocacy groups or pediatricians can help explain how guidelines have changed. New furniture and toys that meet current safety guidelines may have to replace older, unsafe items.

Take care of yourself

Older adults whose children have grown up often look forward to the next stages in life, which may involve retirement, downsizing and enjoying visits with their grandchildren. A growing number of aging adults may find themselves playing a key role in their grandchildren’s lives.

According to data from the U.S. Census Bureau, 2.7 million grandparents across the country are stepping into parental roles for their grandkids. Some assist their adult children while others have become the primary caregivers. Factors like military deployment, illness, incarceration, and substance abuse are forcing grandparents to take on responsibilities they may have thought were over. PBS reports that, between 2009 and 2016, the number of grandparents raising grandchildren in the United States rose by 7 percent.

Although raising the next generation can bring about many rewards, including security, sense of purpose, a deeper relationship with family, and social interaction, there are many obstacles as well. That includes the financial strain that raising children can place on individuals unprepared for the cost of child-rearing. Census figures also show that about one-fifth of grandparents caring for children have incomes that fall below poverty level. Grandparents may be rusty concerning safety requirements and equipment now needed to care for grandchildren as well.

As grandparents navigate the unexplored waters of raising grandchildren, there are certain factors they need to consider.

Raising grandchildren can be emotionally taxing, especially if poor circumstances led to the grandchildren being placed with family. It is crucial to recognize feelings and one’s own health when caring for others. A grandparent who is exhausted or overwhelmed may not offer the appropriate care.

Emphasizing one’s own mental and physical health is essential, as is getting help and advice when it’s most needed. The organization AARP recommends compiling a list of support services, such as respite care providers, counselors and support groups.

Grandchildren will have feelings, too Children, whether they are old enough to understand or not, may react to change differently. Some children may act out while others may grow detached. Grandparents can focus on providing stable environments and offer support and consistency even if grandchildren are withdrawing or pushing their loved ones away with words or actions.

Raising grandchildren can be complicated, but it has become more prevalent. It can take time for these new family units to find their grooves.

More information is available at www.aarp.org in their GrandFamilies Guide.

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Living 50 Plus

In the not-so-distant past, extended families were the norm, with multiple generations residing on the same street if not in the same house.

Today the family unit is largely an amalgam of different situations. The rise of two-income families has pressured parents into finding childcare situations. Quite often grandparents once again step in to offer guidance and support for youngsters. This can be a good thing for both the grandparents and the grandchildren.

Although a bevy of psychological research focuses on parent-child relationships, new evidence points to the benefits of the grandchild-grandparent relationship as well. Close relationships between these different demographics is often a sign of strong familial ties.

A study from researchers at Boston College discovered that emotionally close ties between grandparents and adult grandchildren reduced depressive symptoms in both groups. Research at the University of Oxford among English children between the ages 11 and 16 found that close grandparent-grandchild relationships were associated with benefits including fewer emotional and behavioral problems and fewer difficulties with peers.

Adult and grandchildren alike benefit from relationships with their elders.

Grandparents can provide a connection and exposure to different ideas while providing a link to family history and knowledge regarding traditions and customs not readily available elsewhere.

Nurturing grandparent-grandchild experiences may be easy for families where grandparents live in the same house or close by. For others, it may take some effort. The following are some ways to facilitate time spent together.

Schedule regular family reunions or get-togethers Host or plan multi-generation events that bring the family together and expose children to various members of their family.

Promote one-on-one time Have grandchildren spend time with grandparents in intimate settings. Alone time can be good for both and offers each undivided attention. A meal at a restaurant or time spent doing a puzzle or craft can be interesting to both generations involved.

Video chat when possible If distance makes frequent visits challenging, use technology to bridge that gap. Send photos, letters and electronic communications. Tech-savvy grandparents can use Skype or Facetime to stay in touch and speak one-on-one with their grandchildren.

Share skills with each other Either generation can play teacher to the other.

Grandparents may have certain skills, such as baking, sewing or wood crafts, they can impart that may not be readily taught today. Children can help grandparents navigate computers, video games or sports activities.

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Travel

Living 50 Plus

Saturday, June 9, 2018 — 23

from Page 13

“One of the things they say they love compared to when they worked in the big cities — in the big cities they may have gotten a local product but here they are out on the farms, they see those animals. It’s a whole different thing.”

Active excursions “The 50 year old is the 35- to 40-year old 20 years ago. The 50 year old is a ver y young person in today’s world,” said Craun.

“So it’s not like they are retired, to them they are just about ready to explore life. Most are lucky in that physically they are very healthy.”

Travelers don’t have to go very far to find a three-day trip for outdoor recreation. Craun says this area is huge for hiking, with Shenandoah National Park and other smaller trails nearby.

Visit Staunton or Harrisonburg to try their emerging food scenes, as well as West Virginia.

She recommends finding a homebase in a downtown area, so you can walk to locally-owned dining establishments, or stay in a bed and breakfast.

“The Hillbrook Inn (Charles Town, W.Va.) is probably the best kept secret here in the valley in West Virginia,” she said.

“People here don’t know about it, but people out of Georgetown, D.C. and Philadelphia know about it. It’s a perfect environment.”

Other recommendations are The Iris Inn in Waynesboro, The Greenbrier resort, and locally, the George Washington Hotel. These locations offer easy walking or driving to food experiences, and are close to the national parks and the Shenandoah River.

Music Festivals Craun said regional music festivals also make great three-day trips.

“This area is really driven by great music. One of the oldest, which has been around forever is the Shenandoah Valley Music Festival in Orkney Springs and you can now stay down there.”

Other music festivals include the Sheperdstown Street Fest, the Red Wing Root Festival in Staunton, and music festivals at Massanutten resort.

Age can mean discounts The minimum age to qualify for 'senior' discounts varies among companies and for different products and services, so it's up to travelers to see what is available to them. Not all companies advertise their senior discounts. Read reviews in travel forums or on travel websites to find out which brands or places offer the best deals.

More discretionary time Even if retirement is a ways down the road, older adults may have accrued more vacation time than their younger colleagues. That time can be translated into longer or more frequent trips.

Age-based memberships Reaching age 50 or 60 may entitle people to join groups that negotiate deals for their members. For example, the minimum membership age for AARP is 50, meaning travelers who join AARP can enjoy discounts roughly five years before they're eligible for senior discounts offered by other organizations.

Travel during off seasons When not constrained by school schedules, men and women over 50 can travel during times of the year when prices are most affordable. This means savings and smaller crowds. This flexibility also can translate into airline discounts, as men and women over 50 with no time constraints can choose to be standby passengers in exchange for discounted or free tickets.

Nancy Craun of Go Blue Ridge Travel said that culinary-inspired trips are popular destinations for the over-50 crowd.

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Living 50 Plus

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