Health, fun, fitness, finances, and more for Maine’s fastest growing population
FRAMING FALL
STEADY STEPS
COOKING SMALL
TIPS FOR MAKING MEALS FOR ONE
AUTUMN’S BEAUTY FOR OLDER ADULTS OR TWO
UMAINE STUDY HELPS OLDER MAINERS
Balancing Act
MAINTAIN BALANCE
AND AVOID FALLS
BY JUDY HARRISON
Ongoing studies at the University of Maine are helping older residents maintain their balance and increase their pace while walking in an effort to help them avoid falling.
About 13 percent of older adults between 65 and 69 say they have trouble with balance. That percentage rises to nearly 46 percent for people 85 and older.
Every year about 28 percent of people over 65 experience a fall. Avoiding falls is a big health concern for older adults since they account for about 56 percent of accidental deaths and is a leading cause of accidental injuries in that age group.
UMaine’s Biomedical Engineering Program, a division of the College of Engineering and Computing, has created a device that reminds walkers to swing their arms, which helps a person maintain balance and increase walking speed. Walking faster increases the health of the cardio-vascular system.
“You use your arms for balance, so using the arms when walking is very important,” Ines Khiyara, a PhD candidate, said in a video explaining how the device, which is worn on the upper arms, works. “The device sends vibrations on the arms and sends a certain rhythm the person has to follow.”
Khiyara was born in Belgium and came to the University of Maine to study biomedical engineering. She earned her bachelor’s and master’s degrees before pursuing her doctorate.
She conducted a study in the summer of 2023 with 20 volunteers who wore the devices on each arm while walking on the indoor track at the New Balance Field House.
PHOTOS COURTESY OF INÈS KHIYARA & THE UNIVERSITY OF MAINE DEPARTMENT OF MECHANICAL ENGINEERING
The results of that study were published in the Biomedical Engineering Society journal.
The device resembles a blood pressure cuff with small metal discs that vibrate against the skin. Using the cues from the devices, participants increased their gait speed by 18.2 percent, and when it was decreased, gait speed went down by 12.3 percent, according to the findings.
Kay Voyer, who walks every day, volunteered for the study.
“For me, having the most efficiency, swinging my arms works,” she said in the video. “I noticed when I was swinging my arms whenever I was walking I was more balanced and I didn’t feel like I was going to fall over.”
The ultimate goal is to have the device commercially available so that people could use it to train on their own and hopefully prevent an abnormal gait that could lead to a fall, according to Khiyara.
Khiyara also is researching how the brain relays signals from the device to the body. Her next study will focus on how the angle of the arms when they are swinging impacts an individual’s gait.
KHIYARA IS SEEKING VOLUNTEERS OVER THE AGE OF 65 WHO WILL BE IN THE AREA OVER THE WINTER AND CAN WALK FOR 20 MINUTES WITHOUT FEAR OF FALLING. PEOPLE INTERESTED IN VOLUNTEERING MAY APPLY BY EMAILING UM.BIOMECHANICS.LAB@MAINE.EDU
Apartment rental suites available now!
Avalon Village
Open a New Door at Avalon Village in Hampden
DO YOU EVER WONDER how your later years will turn out? Where will you be? What will you be engaged in? Sometimes, opening one door will open many others. At Avalon Village in Hampden, we believe that the simple act of choosing Avalon Village as a home community has opened many doors that our residents weren’t aware of before they moved in. Avalon Management’s philosophy of ensuring that there are ample opportunities for the community to be both physically and socially active is one way that new doors are opened. Activities such as Yoga, Tai Chi, Strong for Life, and bocce are offered on a regular basis. Walking opportunities are available across Avalon's 60 acres as well! We believe that remaining physically active, even with gentle but regular exercise, will help to ensure that folks who choose a cottage at Avalon will remain independent. The physical and emotional benefits of exercise are by now well documented and, if the benefits of exercise could be captured in pill, every American would undoubtedly be taking it. Our community encourages the active choice at every opportunity.
EVER WONDER how your later years will turn out? will you be? What will you be engaged in?
es, opening one door will op en many others. At illage in Hampden, we belie ve that the simple act of Avalon Village as a home community has opened ors that our residents weren’t aware of before they . Avalon Management’s philosophy of ensuring that ample opportunities for the community to he both y and socially active is one way that new doors are Activitie s such as Yoga, Tai Chi, Strong for Life , and e offered on a re gular basis . Walkin g opportunities able acr oss Avalon's 60 acre s as well! We believe aining physically active, even with gentle but xercise, will help to ensure that folks who choose a
The highly cited Harvard Study of Adult Development, in analyzing individuals over an eighty-year span, found that the happiest individuals were those who had
good relationships in their lives. Good relationships not only protect our bodies but also our brains. At Avalon Village we recognize that you could purchase the most exquisite home but, if the relationships within the community aren’t nurtured, the life experience will not be all that it can or should be. Accordingly, regular social events are scheduled to accommodate a wide variety of interests — monthly wine and cheese socials, ladies’ lunches, first Friday of the month dinners, pub nights, visiting speakers, as well as various other themed luncheons and dinners throughout the year.
walking paths offer many opportunities to experience the magic of the site. Many of our residents take advantage of the raised vegetable beds that are made available for any interested resident and a drive through our community will reveal the extraordinary gardening skills that many of our residents possess as Avalon Village permits individual modification of vegetative cottage plantings. Avalon Village’s pond has been designated by the National Wildlife Federation as a certi-
Participation in one of Avalon Village Owners Asso standing committee s or on the Board of Directors o chance to build and nourish qu ality relationships. A Village , our neighbors really matter!
Participation in one of Avalon Village Owners Association’s standing committees or on the Board of Directors offers the chance to build and nourish quality relationships. At Avalon Village, our neighbors really matter!
The third critical element in our community philosophy is a deep connection with nature. Avalon Village is blessed with one of the most exquisite natural settings of any retirement community in the northeast. Its central building sits on a high bluff above the Penobscot River and its sixty acres contain a spectacular stand of white pine over a hundred years old. Almost all our residents express a love for the natural world and our
Anyone wishing to open a new door and find out more about Avalon’s cottages or its apartments can call 862-5100 during the week to arrange a tour.
The third d critical element in our community philos deep connection with nature. Avalon Village is ble s one of the most exqu isite natural settings of any re community in the northeast. Its central building high bluff above the Penobscot River and its six contain a spe ctacular stand of white pine over a years old. Almost all our residents express a lov natural world and our walking paths offe opportunities to experience the magic of the site.
our residents take advantage of the raised vegetable
A GUIDE TO
Photographing
Fall Foliage
BY STEPHANIE BOUCHARD
Northeast Harbor-based photographer Jack Ledbetter was driving in his truck through Acadia National Park one fall day looking for fall foliage photo opportunities when the proverbial call of nature hit. Standing in the woods some 50 feet off the road, “I looked at the ground and it was just glowing orange,” he said. “I looked up and it was just like stained glass. I mean, it was just unbelievable.”
As Ledbetter’s experience demonstrates, in the fall in Maine, the opportunities for foliage photos are everywhere and that amazing image you’ve hoped to get can happen at any time. How do you make the photographic most of the short window of time before the leaves are gone and winter arrives? We’ve got some tips for you.
GET SOME DISTANCE.
When Ledbetter was trying to figure out how to take good fall foliage photos after he moved to the Acadia region in the 1980s, he’d borrow a canoe and paddle along the edges of ponds, looking at the trees from a distance so he could find ones that really captured his attention. Once he had some options picked out, he would go ashore, stow the canoe, and find a higher vantage point.
“You had the water as a background for the foliage, and if you could do it on overcast days, it was really quite pretty,” he said.
You don’t have to get into a boat to create distance. Instead, find an area that’s open to panoramic views. Look for pullouts along the road that offer scenic views. There are many of these in Acadia National Park, but you can find such spots, even if not specifically designated, all over the state.
BE AWARE OF THE ENVIRONMENT.
Look around when you’re out and about throughout the year.
“I just make a mental note and I go back to the places that I thought would be interesting,” Ledbetter said.
Know, also, the color timeline as foliage peaks throughout the state. But if you miss out on peak color, don’t despair, he said. “Just because it’s not in its peak doesn’t mean you can’t find something.”
PUT YOUR EXPECTATIONS ASIDE.
“One of the big things I observed is that people go out and try to take pictures and they shouldn’t do that,” said Vincent Versace, a photographer co-leading the Colors of Fall photography workshop at Maine Media Workshops in Rockport in October.
Instead of that goal-centered mindset, he said, “Go out for the experience of it; have a camera with you and if it looks cool, take a picture of it. That’s the secret to fall color.”
THINK BEYOND SUNNY DAYS.
LOOK BEYOND THE TREES.
“If it’s an overcast day, you’ve been given a gift,” Versace said. “You do not need a bright, sunny day.”
The best times to take fall foliage photos are in the morning or evening or when it’s overcast or foggy, he said, because the light is softer. Bright light results in too much contrast.
DON’T FORGET THE ESSENTIALS.
“Everybody goes out looking at the trees for the leaves,” Versace said, but there’s so much more than just colorful trees to photograph. Notice the colors of other plant life, such as the brilliant reds of blueberry bushes, the different light in crisper air, or the patterns made by leaves on the ground, in the water, or even on everyday objects.
If you’re photographing with a digital camera, make sure
If you’re photographing with a digital camera, make sure to bring extra batteries and extra removable storage cards, Versace said. If you’re using your cell phone, make sure you have a charged power bank on hand.
“Nothing is worse than having your battery crap out in the middle of something really,
“Nothing is worse than having your battery crap out in the middle of something really, really cool,” he said.
How to MakeDelicious Cooking A Breeze FOR
1 OR 2 PEOPLE
BY SARAH WALKER CARON
I’D NEVER PUT MUCH THOUGHT into how cooking for fewer people might be different — until I had to do it myself. Since then, I’ve paid attention, gathering methods and ideas on how to effectively shop and cook for fewer people without sacrificing flavor — or having to eat the same leftovers each week.
HERE’S WHAT I’VE FOUND:
PLAN FOR TWO WEEKS AT A TIME
When it comes to grocery shopping, planning ahead means I have a better chance of getting just what I need without a lot of excess or waste. Start by deciding what you want to eat each day, and then make a list based on that. Don’t forget that we’re not just talking dinners — breakfast, lunch, and snacks should be factored in too. And if you can use the same protein in two different meals, it will mean you are buying less. So buy that pound of chicken or a dozen eggs, knowing confidently that you can use it in multiple planned meals over the next two weeks.
for a single fresh herb can create a simple, elegant dish, such as when making pasta. Likewise, you might be in the habit of making a main dish, a couple of sides, and a carb when cooking for more people. But when you are cooking for one or two, fewer is the better way to go. Making two components instead of four can meet all your dietary and culinary needs, without so much excess. For instance, when I am alone or it’s just one of my kids and I, I will serve chicken parm over a bed of raw spinach instead of pasta. I don’t need the pasta and the combination is delightful.
Likewise, big flavor ingredients like chili garlic paste can add umph to dishes you would otherwise add a halfdozen spices to. Food for thought.
AM I GOING TO WANT THIS AGAIN?
SHOP THE MEAT AND SEAFOOD COUNTERS
Cooking for one or two shouldn’t mean deprivation. And here’s where changing your habits may come in. If you aren’t already, start frequenting the meat and seafood counters at your local store. Instead of predetermined amounts of fish and seafood, you can purchase exactly what you need, whether it’s a single steak or 10 large shrimp.
DO MORE WITH LESS
Here’s the big question to ask yourself: Will you want to eat your meal again soon? For instance, sometimes I just crave hot dogs and German potato salad. But is that a meal I want to eat three or four times in the same week? Probably not. Don’t skip it — just plan smartly. In this example, you can make a hot dog or two and freeze the rest. The rolls can be frozen too. And German potato salad is a dish that can become an easy side for several meals without it feeling boring — for me at least. This logic can be used for any number of meals. Lasagna might fill your Sunday craving, but it also becomes an easy, freezable meal — you can even portion it for easy eating. Likewise, if you have to buy a bigger package of a protein, just divide it into single or double servings and freeze them to use later. Easy peasy.
EAT WHAT YOU LIKE
Meals that make 4 or 6 portions tend to have a lot of spices and ingredients, but you can do more with less. For instance, I’ve found that trading a handful of dried herbs
And this is the biggest tip: Only eat what you like. This means you can skip the peas in your pasta if it’s not a favorite or never buy mayo again if you don’t touch the stuff.
Explore, Learn, and Connect: AARP Maine’s Senior Planet® Series This Fall
AARP MAINE IS PROUD TO PRESENT its latest lineup of Senior Planet® events, a dynamic series designed to empower older adults with the tools, knowledge, and confidence to thrive in today’s digital world. Whether you’re curious about artificial intelligence, eager to master your smartphone, or looking to make smart financial decisions, this fall’s Senior Planet series offers something for everyone.
Hosted virtually, these free events are part of AARP Maine’s ongoing commitment to lifelong learning and community engagement. The sessions are tailored for adults 50+, but all are welcome to join and benefit from the expert-led workshops and interactive discussions.
What’s on the schedule? This season’s highlights include:
• TIPS FOR BEING NEWS SAVVY ONLINE: Learn how technology has made it easier to create and spread misinformation. We’ll discuss
COURTESY OF AARP MAINE
tools to evaluate news sources and review helpful fact-checking sites to keep you safe and in the know.
• SAVING MONEY WITH TECH: Let us introduce you to online banking and how to keep your financial information safe. You’ll also learn about online shopping and explore some digital resources for saving money on entertainment, prescription drugs, and everyday items.
• ESTATE PLANNING MADE SIMPLE: Get practical advice on organizing your finances and protecting your legacy. This class provides an overview of some common documents found in an estate plan as well as free or low-cost resources and digital tools to help you get started.
• SMARTPHONE CAMERA USE: Your smartphone camera can do so much more than take photos! Discover practical and easy-to-use features built right into your phone.
Build new skills with a FREE Senior Planet class.
Learn how to use technology that could enhance your life with Senior Planet® from AARP. Join us for any or all of our free classes:
• October 9 | 1:30 p.m. ET: Smartphone Camera Uses Beyond Photography
• October 29 | 1:30 p.m. ET: Intro to Estate Planning
• November 6 | 2:30 p.m. ET: Saving Money with Tech
• November 13 | 1:30 p.m. ET: Tips for Being News Savv y Online
For more information and to register, scan the QR code or visit states.aarp.org/maine/senior-planet- events
Each session is designed to be engaging, accessible, and immediately useful—whether you’re a tech novice or looking to sharpen your skills. Plus, you’ll have the chance to connect with fellow Mainers, share experiences, and build lasting relationships.
Why Senior Planet®? Senior Planet® from AARP is a national initiative that celebrates aging with attitude. It’s about embracing technology, staying curious, and living life on your own terms. AARP Maine brings this mission to life locally by offering programs that reflect the interests and needs of older adults in our communities.
Join Us! Registration is easy and free. Visit states.aarp.org/maine/senior-planet-events to explore the full calendar of events and sign up. Whether you’re joining from Portland, Bangor, Fort Kent or anywhere in between, there’s a Senior Planet session waiting for you.
Don’t miss this opportunity to learn something new, meet great people, and stay ahead of the curve.
5 Questions to Ask During Your Next Check Up
COURTESY OF METRO CREATIVE
Older adults may not have the same busy schedules they did when they were younger and juggling an assortment of personal and professional responsibilities. But one constant on many schedules is routine trips to see primary care physicians and specialists. Such appointments can ensure you stay healthy throughout your golden years, especially when patients remain vigilant and engage with their physicians. One of the most effective ways to remain an engaged patient is to ask questions during each appointment, and the following are five queries to keep in mind as you prepare for your next appointment.
1. IS MY BLOOD PRESSURE HIGH? This is a vital inquiry because high blood pressure, also known as hypertension, has been linked to a host of health problems, including cardiovascular disease, stroke, kidney disease, and diminished vision.
2. WHAT CAN I DO TO LOWER MY BLOOD PRESSURE? If doctors discover high blood pressure, ask for a detailed plan to lower that blood pressure, including safe physical activities and dietary recommendations.
3. DO I NEED TO CHANGE MY MEDICATIONS? Though the data is somewhat outdated, the National Health and Nutrition Examination Survey and the Canadian Health Measures Survey revealed in 2019 that nearly seven in 10 adults between the ages of 40 and 79 in the United States and 65 percent of adults in Canada used at least one prescription drug in the 30 days prior to being surveyed. Roughly one in five adults in the same age group in each country acknowledged using at least five prescription drugs. If seniors find those statistics familiar, then it’s wise to ask
their doctors if there’s anything they need to change or look out for. Adverse medication interactions can be dangerous, and even deadly, so it’s imperative all of a patient’s doctors are up to-date on any drugs they might be taking.
4. CAN I DO ANYTHING TO IMPROVE MOBILITY? A 2020 study published in the journal Frontiers in Physiology noted that 35 percent of persons age 70 and over live with mobility limitations. Reduced mobility can increase risk for falls and hospitalization and lead to a reduction in quality of life. When visiting your physician, report any mobility issues and ask what you can do to address them and prevent them from progressing.
5. DO I NEED ADDITIONAL HEALTH SCREENINGS? Screening saves lives, even if exams can sometimes be inconvenient if not unpleasant. Older adults can use each doctor’s appointment as an opportunity to discuss screenings and determine if there’s any additional tests they should be getting each year.
Steady Steps to Recovery: Why Balance Training After Joint Surgery Matters
BY DR. RENEE MORAN, PT, DPT, CLINICAL DIRECTOR, FYZICAL THERAPY & BALANCE CENTERS TWIN CITY BANGOR
If you or someone you love has had a hip or knee replacement, you already know how life-changing it can be. These surgeries often reduce pain and give people the chance to walk, move, and enjoy life again. Here in Maine, that might mean strolling along the Bangor Waterfront, hiking in Acadia, or safely navigating snowy sidewalks in the winter.
Most people know that physical therapy is an important part of recovery after joint replacement. Therapists help rebuild strength and restore movement in the new joint. But what many don’t realize is just how important balance training is to the healing process.
HERE’S WHY:
• Research shows that falls are more common after hip and knee replacement surgery than in healthy adults. Up to 40% of people fall in the year after hip replacement, and up to 38% fall after knee replacement. Compare that to about 15-24% of older adults without surgery.
• Falls after surgery can be serious. They may cause new fractures, damage to the replacement joint, or even require additional surgeries. That means more hospital time, slower recovery, and a harder road back to independence.
WHY IS BALANCE SUCH A CHALLENGE AFTER SURGERY?
Before surgery, your brain and body have been adapting to the pain and movement limitations in your joint for a long time. After surgery, the new joint sends different signals to your brain— signals that feel “foreign” and confusing. Add in pain medication, weakness, and time spent in bed, and it’s no surprise that people often feel dizzy, unsteady, or “off balance” during recovery.
That’s where vestibular and balance therapy comes in. The vestibular system—your inner ear’s “balance center”—works together with your muscles, nerves, and vision to keep you steady. At FYZICAL, our therapists are specially trained to retrain this system and help your body adjust to the new joint.
We use advanced tools, like our Safety Overhead Support (SOS) system, which lets patients practice real-life movements in a secure environment without fear of falling. This builds confidence, speeds up recovery, and helps patients return to the activities they love—safely.
THE BOTTOM LINE: Strength and flexibility are important after surgery, but balance training is the key to preventing falls and making the most of your new joint. At FYZICAL, we combine both for a safer, more complete recovery.
Woodlands Senior Living First in Maine to Earn Accreditation for Assisted Living at All Ten Locations
COURTESY OF WOODLANDS SENIOR LIVING
DEAR FELLOW MAINERS,
I have some exciting news to share with you! Woodlands Senior Living is proud to announce that we are the first Assisted Living organization to have earned the Gold Seal of Approval from the Joint Commission in the state of Maine!
Now, what does this mean?
The Joint Commission’s Gold Seal of Approval is earned by demonstrating continuous compliance with its rigorous performance standards. The Gold Seal is a symbol of quality that reflects a health care organization’s commitment to providing safe and quality resident care. To receive this reputable accreditation, we invited surveyors from The Joint Commission’s esteemed surveyor force into each of our 10 Assisted Living and specialized Memory Care communities across the state of Maine.
While present in our communities, the surveyors observed and evaluated compliance standards focusing on resident safety and quality, while evaluating actual care
processes and technology. The Joint Commission reviewers are highly experienced Masters and PhD prepared RNs and administrators who have careers that have focused on Senior Care in the healthcare continuum. They are informed by scientific literature and expert consensus to help health care organizations measure, assess and improve performance.
After careful review, the surveyors were able to recognize that our Woodlands Senior Living organization was going above and beyond the state and federal standards in providing a safe, engaging and comfortable environment for the residents in our communities!
I am thrilled to share that after a year of diligent work by all our community leaders, direct care staff and managing members, all TEN of our Woodlands Senior Living communities have received the official Joint Commission Gold Seal of Approval – The FIRST Assisted Living community in the state of Maine to do so!
While this accolade helps us to tell the story of the work that we do, it also provides us an opportunity to
confidently state that Woodlands Senior Living and our team of committed staff members, work hard to live our mission of making each day the best day possible for the residents we serve, while helping to bring peace of mind to those who love them.
I welcome you to visit any of our communities, in Brewer, Bridgton, Cape Elizabeth, Farmington, Hallowell, Lewiston, Madison, Rockland or Waterville, to experience our commitment of providing excellent service to your loved ones. For more information, visit our website at www.woodlandsmaine.com.
We are Mainers taking care of Mainers and we couldn’t be happier to share this exciting accomplishment with you!
As always — If you need us, we’re here.
Best,
Leann Sebrey, RN, MSN-NEL, CPN, RCA Chief Operating Officer
Woodlands Senior Living LLC
