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Winter 2014

Health &Wellness

Heal your mind, body and spirit through Tai Chi

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Your Guide to a Healthy Mind & Body

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Winter 2014

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sure, and improves your ability to concentrate. “I’ve seen amazing changillions of people es in people’s posture, balpractice an ancient ance, and range and ease of Chinese martial arts form motion, as well as dramatic called T’ai Chi Ch’uan, or Tai reductions in their pain levChi (pronounced “tie chee”). els,” Posey said. “Reducing stress Science is beginning to confirm levels is key to improving quality of the belief—and the reality—that uslife.” ing the power of the mind along with Lee Burkins, 65, is a Vietnam vetcarefully structured body movements eran and Tai Chi instructor in Moncan help maintain optimum mental trose. and physical health. Burkins entered the U.S. Army at “This gentle form 19, became a paraof exercise can pretrooper, and earned vent or ease many a green beret. He ills of aging and began studying Tai could be the perfect Chi in the military activity for the rest and has studied it for of your life,” a Har40 years since. vard health newslet“I heard that Tai ter read. Chi is a healing Particularly immartial art and as a portant for seniors, combat veteran with this art form is lowPTSD, I was trying impact and relaxing, to heal myself,” he emphasizing slow, said. fluid movements. Burkins has taught No equipment is Tai Chi all over the required but it’s best world. Now he helps to wear loose clothMontrose residents ing that is easy to heal through free Tai move in. Chi classes he offers Mark Posey, owner to veterans, their and instructor of families and volunColorado Tai Chi teers at the Warrior Lee Burkins is a renowned Tai Chi in Grand Junction, Resource Center in affirms the multiple instructor that teaches in Montrose. Montrose. benefits that practicing Tai Chi can “Tai Chi is way beyond what provide. people think it is,” Burkins said. “It “No matter what your age or state is about what the mind, body and of health, Tai Chi can provide signifi- energy is. By playing with it, you get cant improvements in many aspects to know yourself. I teach people to of your mind and body,” Posey, 59, relax, and let go of tension and stress. said. “It can make you happier and They feel better and find breathing healthier and help you live longer.” space.” Tai Chi is designed to relieve stress, Burkins’ favorite part of teaching helping you relax your muscles and is watching people grow and change your mind. It works to relieve the their body, heart and mind. symptoms of arthritis, greatly im“It is no small thing to relax, especially today,” he said. “It takes a lot proves balance, reduces blood presBy Marsha Kearns & Liesl Greathouse

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Winter 2014

health & wellness 3

Burkins has taught Tai Chi all over the world. Now he helps Montrose residents heal through free Tai Chi classes he offers to veterans and volunteers at the Warrior Resource Center. of work being angry and upset. I get a little bit of joy by helping people lighten up.” Posey learned his art from several high-level Tai Chi instructors, including Burkins. “I was incredibly fortunate to study privately with Lee for many years,” Posey said. “His remarkable level of skill, together with his exceptional teaching abilities, is a rare and ideal combination.” Sue Zanol, 59, is retired, an Air Force veteran, and an avid student of Tai Chi. She has trained for about five years. “I’m more relaxed and less intense but very aware,” Zanol said. “I find I don’t need any medications for blood pressure or other aging issues. I believe it’s because I practice Tai Chi. The Tai Chi movements are naturally healing and calming, releasing tension and restoring good circulation. Over time, our bodies become childlike again, in a good way. We relearn proper body alignment and how we once moved with suppleness as children but which changed because

of societal pressures.” Zanol takes classes from Burkins and Posey, traveling back and forth between Grand Junction and Montrose. She does it because their teaching styles are different but complementary. “I get incredible instruction from two highly experienced teachers,” she said. “Practitioners come from around the world to study with Lee. And both are right here on the western slope.” Zanol emphasizes that quieting your mind and relaxing are key benefits of Tai Chi. In addition, the slow, gentle movements gently open and close your joints, which naturally lubricates joints, keeping them healthy and minimizing pain. To seniors, Zanol said, “Take Tai Chi. It’ll just plain make you feel better.” Class times and dates vary. Posey can be reached at 261-9295 or through www.coloradotaichi.com. Reach Burkins in Montrose at 7652210 or through www.energyarts. com. ■

“No matter what your age or state of health, Tai Chi can provide significant improvements in many aspects of your mind and body.”

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Winter 2014

How to hold on to your hair! By Fred Cicetti

Q. I’ve lost some hair, which is no surprise for an old lady, but is there anything I can do to hold on to what I have? Alopecia is the medical term for hair loss. Androgenetic alopecia, or pattern baldness, is the most common type of alopecia, affecting about one-third of individuals. We lose hair as we age. Men start to get pattern baldness at the hairline and crown, and can eventually lead to complete baldness. About 25 percent of men begin to bald by the time they reach age 30, and about two-thirds have at least a balding pattern by age 60. Women’s hair loss is usually just limited to thinning. Rarely do they go completely bald. There are about 100,000 hairs in the average scalp. About 100 hairs are lost from your head every day. Each individual hair survives for an average of 4-1/2 years and grows about a half-inch per month. In its

fifth year, the hair usually falls out and is replaced within six months. Androgenetic alopecia is hereditary. Medicines may help slow or prevent common baldness. Rogaine is available without a prescription and can be used by men and women. Propecia is available with a prescription and is only for men. It may take up to six months before you can tell if either of these medicines is working. Hair transplants and scalp reduction surgery is available to treat androgenetic alopecia when more conservative measures have failed. During transplantation, a dermatologist or cosmetic surgeon takes tiny plugs of skin, each containing one to several hairs, from the back or side of your scalp. The plugs are implanted into the bald sections. Scalp reduction is decreasing the area of bald skin on your head. ■

Send your questions to the Healthy Geezer in care of the BEACON, or email fred@healthygeezer.com.

Here are a few steps you can take to preserve your hair. 1. Avoid tight hairstyles

2. Brushing or combing too much can break hair. Use combs with wide teeth and brushes with smooth tips. Wet hair is more fragile than dry hair, so show care after a shower.

3. Shampooing too often is bad for your hair. Use a cream rinse or conditioner after shampooing to make it easier to comb. Don’t dry your hair by rubbing it with a towel.

4. Don’t use hot oil

that pull on the hair. Forget braids, ponytails, cornrows and tight hair rollers. This type of hair loss is called traction alopecia. If the pulling scars the scalp, it can cause permanent hair loss.

hair treatments or chemicals. These may cause inflammation of the hair follicles, which can lead to hair loss.

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Winter 2014

health & wellness 5

No longer the fattest nation, but we’re still too fat

e’re not no. 1 anymore. Mexico, according to the U.N. Food and Agricultural Organization, has surpassed the U.S. as the fattest nation in the world. An estimated 70 percent of the population is overweight, and about one-third of Mexicans are obese. Diabetes accounts for nearly 70,000 Mexican deaths per year. “But this doesn’t mean our health to the north has gotten better,” Dr. James L. Hardeman said. “It just means others have gotten worse, and the dubious distinction of who is the world’s most obese nation is debatable.” For one, we’ve been fatter longer than Mexico has. “Yet we still haven’t sufficiently dealt with our national epidemic of fat-based disease,” Hardeman said. “Our overweight and obese percentages are neck and neck with Mexico’s, and some of this is due to misinformation.” Hardeman, author of “Appears Younger than Stated Age,” a pragmatic guide to looking younger, debunks

some of the myths that aren’t helping dieters. • Myth: 30 minutes of exercise three times a week is sufficient. Moderate exercise may work for the 25 year old with a reasonably healthy diet. When we are young, our basal metabolic rate (BMR) rages like a furnace. Unfortunately, our BMR

maintaining your Ideal Body Weight (IBW), which factors in height, gender and frame size, will keep you feeling and looking younger if you do not slowly gain weight over time. Also, casually accepting some weight gain over time can lead to massive weight gain, considering our largely sedentary lifestyles and easy availability of quick, fatty meals. • Myth: You should drink at least eight glasses of water per day. Humans posses a sensitive thirst center in a part of the brain called the hypothalamus, which responds to dehydration and tells us to drink water. The amount of water needed for each person varies, so we don’t need to target a set amount because our thirst will tell us. However, drinking plenty of water may decrease appetite, and water should always be chosen over sugary beverages for saiting thirst. • Myth: Diet books keep you slim. “Going on a diet” is one of America’s favorite pastimes. Diets typically entail temporarily altering eating patterns, losing a bit of weight, and then

“The dubious distinction of who is the world’s most obese nation is debatable. For one, we’ve been fatter longer than Mexico has.” decreases 2 to 3 percent each decade after age 25. That means we have to make up for that decrease with either better eating habits, more exercise, or both if we want to maintain a healthy weight. For those who are older, overweight or obese, a stronger commitment is necessary, including an hour’s worth of exercise at least five times a week. • Myth: Gaining weight with age is healthy because it’s natural. Metabolism slows with age, causing many to put on the pounds. However,

going back to old habits. This has created an entire genre of literature, as well as videos, gear and meal plans that have become a multibillion-dollar industry. Really, it all boils down to the I&O (Intake and Output) principle. People who stick to Atkins, South Beach and the Sugar Busters diets lose weight because they limit the intake of calories. • Myth: Taking vitamin supplements every day makes you healthy. Dietary supplement sales represent a $20 billion-a-year business, yet the 1994 Dietary Supplement Health and Education Act allows for significantly more lenient rules for supplements than medications from pharmaceutical companies, which are carefully scrutinized by the FDA. Manufacturers are not required to substantiate the supposed benefits of their products. A balanced diet generally provides all required vitamins and minerals needed, with the possible exceptions of vitamin B12 for those who eat no animal products, folic acid for women of childbearing age, and, if blood tests indicate deficiency, vitamin B12 and vitamin D in the elderly. ■

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A chicken in every pot, broth for every day By Allison St. Claire

emember President Hoover’s famous slogan, “A chicken in every pot?” (Actually King Henry the IV said it several centuries earlier.) In the midst of these dark winter days, miserable flu season, and the even darker times of a sluggish economy, a chicken in your pot and the healthful, delicious broth it creates is one of the brightest foods you can make. Easy: all you really need is a chicken or its carcass, and water. Hundreds of recipes call for chicken broth or stock. Only the ratio of bones and meat used differentiates them. I can’t think of a single vegetable or grain I cook that isn’t infinitely more flavorful and nutritious with some added chicken stock. There’s no need to buy store-bought, which is far more expensive and unhealthy. Unfortunately, homemade broth has been replaced with bouillon, which is perhaps the worst item in the market, as it is full of sodium and

MSG. Some pre-made liquid broths also have added MSG and “natural flavorings” which are a negative. They are not cooked in the traditional way to gently extract the minerals, collagen and gelatin from real bones and have very little nutritional value. Plus, soup cans, as well as other food cans, are lined with an estrogenlike chemical called bisphenol (BPA) to help prevent rust. But this chemical doesn’t just sit there in the can lining. It breaks free and leaches out into the soup. That means you’re getting a secret burst of hormones with every spoonful. Mmm? Yuck!

Starting simple Use a whole chicken (preferably organic, pasture-fed or from a reputable supplier) or parts, such as backs, necks, wings and especially feet. Yes, the feet are an extremely nutritious gelatin provider. Note: Every meat purchase does at least double duty if you buy it bone-in. Meat closest to the bone is more flavorful, and bones

make excellent soups and stocks. Really basic: Put chicken and a splash of vinegar (to help extract minerals from the bones) in a large pot and cover with water. Cook on the stove top at a low simmer, or uncovered in the oven at 170-180 degrees for six to 24 hours. Especially with factory-farmed chickens, you may want to quickly boil first to release scum that you will skim off. Stock 1.0: Add a large onion, chopped, at the beginning. Stock 2.0: Additional vegetables. If you plan to toss mushy vegetables away or blend them as a base for soup and gravy thickeners, add two carrots, peeled and chopped, and three celery ribs, chopped, at the start. If you plan to include them in a bowl of chicken soup or casserole later, add during the last hour. Stock 3.0: If you have them and like additional layers of flavor, at the start, add peppercorns for spiciness, garlic for added sweetness, two bay

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Winter 2014 leaves for savory depth, and parsley and/or thyme at the very end for floral, herbal notes. Store broth in your refrigerator for several days, or save space by freezing it in an ice cube tray. Each cube would nicely flavor a couple of servings of cooked vegetables, provide a steaming cup of drinking broth, or provide a rich base for rice, quinoa, couscous, wild rice or other grain.

Building health Almost 1,000 years ago, physician Moses Maimonides prescribed chicken broth as a treatment for colds and asthma, thus the name “Jewish penicillin.” Recent scientific studies confirm what we’ve known all along. Meat stocks contain the minerals (especially calcium, magnesium and potassium) of bone, cartilage, marrow and vegetables as electrolytes that are easy to assimilate. The gelatin produced allows the body to use the complete proteins you consume. Gelatin also helps in treating many chronic disorders such as diabetes, muscular dystrophy, gut problems and even cancer. ■

Winter 2014

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Menopause strikes men, too a decrease in muscle strength and a decrease in body hair. The traits need enopause, or change of life—as not all be present. But the combinawomen become too old to bear tion may well point to male menochildren—can frequently be an agopause. The problem can be detected nizing and stressful time. But it’s just in about 10 percent of men over age one more cross that women have to 60. bear. Right? Right. But did you know Health problems affecting elders— there is male menopause? Yes, male both men and women—today, in menopause. order of frequency, are heart disIt’s one of the most under-diagease, cancer, respiratory conditions, nosed ailments among older men, Alzheimer’s disease and other demenaccording to Dr. Charles Cartwright of Urology Associates of Lake County, tias, arthritis and diabetes. A large proportion of men with Florida. Cartwright is part of a group any of those diseases also will need of central Florida urologists who have urological treatment, the Urologic been trying to find new and better Disease Foundation predicted. And as treatments for male menopause. the population of elder men increasHe has diagnosed and treated es we can expect to see more cases hundreds of cases in of male menopause his practice. As men Male menopause is one across the U.S. age, their production Current treatment of testosterone drops of the most underoptions, Dr. Cartoff, which can lead diagnosed ailments wright explained, to a decline in sexual include skin patches among older men. drive or erectile and gels. Also menquality. tioned are oral tablets and implanted But male menopause “has effects slow-release pellets. other than sexual,” Cartwright Unimed Pharmaceuticals, which pointed out. makes Androgel, states that as many For example, several studies in as five million American men may Europe have found that testosterhave testosterone levels below norone therapy provides an increase in mental processing ability. This would mal, and only five percent of these men are currently treated. counteract one of the characteristics Injections of testosterone tend to of male menopause, which can be a provide uneven results. In contrast, decrease in intellectual acuity. Androgel, according to Cartwright, An article published in the “Amerihas the advantage of feeding tescan Foundation of Urologic Disease” tosterone into the blood at a steady found that some of the traits of male menopause, or andropause, are quite pace. But it is more costly than testosterone shots. And Medicare doesn’t similar to those suffered by women pay for any portion of its cost, as it when their reproductive cycle ends. does for injections. In contrast to menopause sympTestosterone levels vary greatly toms in women, andropause progresses slowly and often may be seen among men. In general, however, by the unpracticed eye as an unavoid- older men tend to have lower testosterone levels than do younger men. able and untreatable result of aging. Similar to female menopause, Testosterone levels gradually decline male menopause can cause mood throughout adulthood—about 1 swings, depression and anger. Other percent a year after age 30 on aversymptoms of male menopause are a age. By about age 70, the decrease in decrease in intellectual acuity and a man’s testosterone level can be as spatial orientation, fatigue, decrease much as 50 percent, according to the in lean body mass, an increase in fat, Mayo Clinic. ■

health & wellness 7

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Winter 2014

Your road map to an active life By Paula Reece, Crossroads Fitness

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Hear for the New Year!

The new year is here and Western Colorado Hearing Clinic is looking for your help to help give the gift of better hearing. Dr. Jennifer Bebee will be helping (5) five people whom are financially unable to purchase digital hearing aids on their own.

Gift of Better Hearing Program Beginning January 2nd, applications are available through our office for the Gift of Better Hearing Program from Starkey. Please bring a non-perishable food item to receive your application. Non-perishable food items will be donated to a local food bank after all applications have been received. Application deadline is 1/31/2014. For questions about this program, please call 970-549-4660.

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n active lifestyle may mean different things to different people. I like the idea of a road map. You begin at one point—the beginning! This is where you are in your life right now. The great thing is that you get to decide where that path will lead. Where will your road map go? Here are a few ideas to keep your goal for a healthy lifestyle on track and moving down the road. First, consider: What are the things you enjoy doing in life? Can you do them? If you are just beginning, you may want to take the road that has a sign with the lower speed limit.

Try going to a health club that caters to beginners. Learning how

to exercise is an important first step. Learning what things are available to you and the proper way to use them is crucial. Do things you enjoy. Going down a road that is bumpy without any scenery isn’t one you would choose and if you do, you probably won’t choose it again. Try an exercise class that appeals to you. When you have a great experience, you will keep doing it. By trying a variety of exercises and activities, you will find those that interest you the most. You may not know what you like until you try it.

Keep a routine. It is true that life gets in the way of our best laid plans. By making a commitment to yourself that you will go to an exercise class or walk each day, you will begin to make it part of your life. Obstacles will come along your route. You may have a change in your routine, such as traveling. If you go on vacation, try to find a hotel with a fitness center. Walk and see the sights whenever possible. Perhaps you come down with the flu. Take care of yourself and get well. When you start feeling better, get back on the road. Ask for help. Follow your fitness journey down a path with direction. There are many areas that can aid in your successful journey. Don’t do it alone. Choose a health club that is filled with knowledgeable and helpful people. They are trained and passionate about helping people attain a healthy lifestyle. There are other tools to keep you going. It’s no fun to travel alone! Choosing an exercise buddy will help you stay accountable to your goals. Consider them your travel guide. Healthy lifestyles are more than just staying physically healthy. You must maintain your sense of purpose, keep an active mind and keep your zest for life going strong. Let’s get moving down the road to healthy and active lives. ■

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Winter 2014

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Treating varicose veins is more than just cosmetic By Dr. William D. Merkel, Plastic Surgery Specialists, PC

n the over 36 years I’ve spent treating varicose veins, I’ve noticed that most patients do not realize the risk they take by not addressing the problem of varicose veins and getting it corrected. The visible, enlarged, puffy, snakelike veins are not where the cause is. The cause is located near the groin crease area, where the thigh meets the lower abdomen and pelvis. That is where the saphenous and the femoral veins meet, and where an abnormal valve can be located. When blood escapes through this valve, it is termed “venous reflux” and the veins are identified externally by being blue and bulging. Spider and enlarged veins seem minor but are a sign that the condition has progressed and is pushing blood out to the skin level. All varicose veins can eventually start

hurting and swelling, and are subject to dangerous clotting. Serious vein aneurysms happen when the vein wall thins out and has a balloon effect. Since the blood is stagnating in these enlarged veins, the blood can form what is called a thrombus. If a thrombus breaks loose and travels inside the vein, towards the heart and lungs, that is called an “embolus,” which can be lethal. A venous ulcer can also form on the inside of the lower leg above the anklebone, which is where the tissue rots away due to loss of oxygen. Don’t consider varicose veins a simple cosmetic problem. It is a serious medical problem that should be diagnosed and treated. We currently treat this condition with a safe, invasive laser inside the vein. For more information about treating varicose veins, call Plastic Surgery Specialists at 242-9127. ■

A pap test is the first line of defense to prevent cervical cancer

anuary is Cervical Health Awareness Month, and women across Colorado are encouraged to start the year by talking with their health care providers about scheduling a pap test. A pap test is the first line of defense against cervical cancer. When it’s found early, more than 92 percent of women survive cervical cancer. “When you find out can be just as important was what you find out,” a Women’s Wellness Connection spokesperson said. “Cervical cancer usually doesn’t have any signs or symptoms, so a routine pap test will tell you if you have a problem.” Under health care reform, insurance plans are required to cover women’s preventive health services, like pap tests, without charging copays. The Women’s Wellness Connection offers free cervical cancer screenings and any necessary followup treatments to Colorado women

between the ages of 40 and 64 years who have little or no health insurance and meet income requirements. To find out details, call the local hotline at 356-5059 or visit www. womenswellnessconnection.org. Every year in the U.S., approximately 13,000 women are diagnosed with cervical cancer and about 4,000 women die of the disease. Latinas and African-American women are at higher risk for developing cervical cancer. A routine pap test can prevent most of these deaths. Women’s Wellness Connection provides free, confidential breast and cervical cancer screenings, clinical breast exams, Pap tests and mammograms to eligible women at more than 120 sites through cooperative efforts with multiple statewide providers. For questions or to schedule an appointment, call 1-866-951-WELL (9355). ■

health & wellness 9

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Winter 2014

What you need to know about Medicare in 2014 for Medicare beneficiaries is that premiums for Medicare Part B will remain the same for 2014, holding steady at $104.90 a month. The Part B deductible also remains unchanged at $147 a year.

By Ron Pollack

he new year is a time of review and reflection for many people. It’s also a good time to look at the Medicare changes that will happen this year, and a good time to talk about Medicare as an important source of health coverage for readers who’ll be turning 65.

Q. What if I have Medicare Part D prescription drug coverage? Those with Medicare Part D will see a $15 drop in their deductible, from $325 in 2013 to $310 in 2014. And the “doughnut hole” (coverage gap), which has been getting smaller each year since 2011, will continue to

Q. What will 2014 bring for Medicare beneficiaries in terms of changes in out-of-pocket costs? While prices for everything seem to go up every year, the good news

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wi t h Terry

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Advice and Ideas ............................... Classifieds ............ 9 ........................... 36 Crossword ............ ........................... 35 Delta/Montrose County ................... 32 Faith Moves ............ ........................... Fruita ........................ 7 ....................... 22 Garfield County............ ....................34 Health & Wellnes s ........................ ... 10 Kvetch ........................ ...................... 38 Laughing Matters ............................ 14 Local Lore ............ ............................ 20 Mesa County............ ........................ 28 River City Singles ............................ 29 Travel & Recreat ion ........................ . 16

Read about how one local man keeps the blacksmith’s trade alive in the Grand Valley. Story on page 22.

Summer down under

Vol. 25

Travel the world

Local Lore

This fun club promotes agility training for both dogs and their owners. Story page 9.

A Montrose woman crossed off an item from her bucket list when she visited Brisbane, Australia. Story page 18.

Vol. 26 No. 10

How do Alaskan trust laws benefit your Colorado estate planning?

Pickled pink

Some friends have scales

These seniors are competitive but enjoy helping people of the open road learn the of the freedom ce game Experien pickleball. likeonto “let it all go!” it’sStory and what page 6.

Read about how this small reptile made an impact on one Montrose couple’s lives.

Photo by Heidi Graf

Cruise to Alaska Join the BEACON staff on our first reader cruise to Alaska. Read about what wonders await. Story on page 20.

Local Lore

The library has had many faces and has been many places. Read more about its 110-year history Terry Eakle has led so many tours, she can’t keep track. inside Atthis 72,issue.

traveling keeps her and her many repeat travelers active and loving life. Where will she go next?

Long-Term Care

Family moments such as Pirate Day at Eagle Ridge of the Grand Valley impact quality of life more than anything else. With a staff like this to care for you, long-term care may not seem so bad afterall.

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Your Guide to Senior Housing & Long Term Care

Now on the Web at www.BeaconSeniorNews.com

What everyone needs to know about long-term care. Read more in this month’s special insert.

Photo submitted by Terry Eakle

Birds of a feather

Come with us as we take a close r look at local peopl and their pets. From e exotic birds above everyday “pound puppies” to the .

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B, be careful. Unless you have other health insurance (such as coverage through a spouse’s policy), there’s a big penalty for signing up later. And you should research your options for Medicare Part D so you’re ready to choose a drug plan. If you are not receiving Social Security, you have to proactively sign up for Medicare, with the same options for Part B as just described. Whether you are receiving Social Security or not, you have an alternative to signing up for traditional Medicare: You can sign up for a Medicare Advantage plan instead. Medicare Advantage plans are private plans that include the coverage you’d get under Medicare Parts A and B, and they may include drug coverage, too. Your best sources of information on your options are:

While prices for everything seem to go up, the good news is that premiums for Medicare Part B will remain the same.

Q. What else will 2014 bring for Medicare beneficiaries?

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Why do men and women experience pain

Health &Wellness

fall 2012

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No. 9

ly Newspaper for Adults Western Colorado’s Month

get smaller, too. In 2014, the doughnut hole will be $158.75 smaller than it was in 2013, another step closer to the goal of eliminating this coverage gap by 2020. And while you’re in the doughnut hole, you’ll pay less than half (only 47.5 percent) of the cost of name brand drugs. The discount for generic drugs also goes up this year. People with Part D will pay 72 percent of the cost of generic drugs, down from 79 percent in 2013.

The Affordable Care Act added a strong emphasis on preventive care to Medicare. The start of a new calendar year means that a range of free preventive services is again available to Medicare beneficiaries. Annual services (those you get once every 12 months) include a wellness visit with your primary care physician, a mammogram or prostate cancer screening, and a flu shot. Other preventive services are available for free, too, including screenings for abdominal aortic aneurysms, bone mass measurements, and diabetes screenings. A list of free preventive services is available at www. medicare.gov.

Q. What if I’m turning 65 in 2014? How do I sign up for Medicare? The answer to that question depends on whether you are getting Social Security benefits. If you are getting Social Security, you should receive materials from the Social Security Administration (or from the Railroad Retirement Board, if you are a railroad retiree) about your Medicare options a couple of months before your 65th birthday. When you turn 65, you’ll automatically be enrolled in Medicare Parts A and B, with an option to decline Part B. If you want to decline Part

• Social Security website: www.ssa.gov/ medicareonly • Medicare website: www.medicare.gov You can also get free, in-person help from your State Health Insurance Assistance Program (SHIP). Call 1-800-MEDICARE to get a referral.

Q. What are key dates to keep in mind for 2014? If you didn’t sign up for Part A or B when you first became eligible, you can sign up during the general enrollment period, which runs from January 1 to March 31, 2014. Remember, you may pay a higher premium for enrolling late. If you have a Medicare Advantage plan, you have until February 15, 2014, to leave your Medicare Advantage plan and move to (or back into) traditional Medicare. Between October 15 and December 7, 2014, you can change your Part D drug plan, join a Medicare Advantage plan, and exercise other Medicare coverage options. ■

www.BeaconSeniorNews.com

Winter 2014

Spruce up your memory By Tait Trussell

“R

elish! That’s the name of it!” We had hot dogs for supper. I couldn’t recall the name of that pickled stuff and had to ask my wife. Names of people and things sometimes just can’t spring to mind. It’s generously called “a senior moment.” But you wonder if you are losing it. Reassuringly, scientists have discovered that the human brain has a remarkable ability to adapt to change, even in old age. It’s called neuroplasticity. With the right stimulation, what’s in your noggin can improve your memory and even learn new information. You have to nurture your brain with the right diet and other wholesome habits. Let’s start with physical exercise. It feeds oxygen to the brain. I know it’s not something to look forward to, but if you get in the habit, you will automatically put down your exercise mat each morning and go

through a series of stretching and strength-building exercises for about 15 minutes. At least that’s what I do. Exercise also stirs up chemicals in the brain that protects brain cells. But that’s not the whole solution. Next, there’s the matter of sleep. Creativity and problem solving depend on getting enough zs. Most older men have to rise two or more times during the night to go to the bathroom. Then sometimes the mind starts clicking about some matter. The other night, for instance, I was awake from 12:30 a.m.-2:30 a.m. I had too many thoughts racing through my mind. Enough sleep is crucial to learning or preserving your memory. Memory research says that important memory-enhancing activity occurs during deep stages of sleep. Scientists at the Laboratory of Cognitive Neuroscience and Sleep at City University of New York found through tests that a daytime nap en-

hanced memory performance. Another memory tip is to spend some time with friends and have a little fun. Some people believe that struggling with “The New York Times” crossword puzzle or learning chess strategy will build brainpower. It may. But interacting with others could be the best kind of brain exercise, some scientists maintain. Several friends and I exchange jokes via email. Laughter is said to stimulate several regions of the brain. Psychologist Daniel Goleman says in his book, “Emotional Intelligence,” that laughter seems to help people “think more broadly and associate more freely.” Share your embarrassing moments and laugh at yourself. Frame pictures of yourself and your family having fun. Spend some time with people who laugh readily and poke fun at crazy occurrences or comments. Try to avoid stress. Psychologist Richard O’Connor says today we’re working 25 percent longer and harder than 25 years ago to attain the same standard of living, and few

health & wellness 11 people know how harmful stress can be to the brain. In recent years, advances in technology have provided studies showing considerable loss of gray matter, the information-processing center of your brain, resulting from depression and anxiety. You can avoid some stress by believing that you have some control over your life. Then you also want to eat a brainsupporting diet. Eat more fruits and vegetables with their antioxidants. Omega-3s, found in cold-water fatty fish boost brain power. Green tea protects brain cells. Stay away from sugar and white bread. Regarding a name or word you can’t remember, associate a visual image with the word or name. For example, to remember the name Rosa Parks, and what she’s known for, picture a woman sitting on a park bench surrounded by roses, waiting for her bus. Or run through the alphabet. Sometimes you’ll arrive at the letter that starts the name and brings to mind the name you were seeking. ■

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12 health & wellness

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Winter 2014

Winter Speaker Series on health

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