Issuu

LIVING

Healthier Together

Welcome to our

First Issue!

d Trenort Rep gets

4 g a d co o k i n g a ke that ma breeze

Hit the Road— Safe Travel Tips FEELING BLUE? YOU’RE NOT ALONE

F. Murray Abraham’s Healthy Day Cooking with Clover: Summer recipes inside!

Summer 2021

The doctor is in! Meet Dr. Sophia Chang

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Plans for health. Plans for life. I haven’t been to Europe. Yet. – Charylee,

MEMBER SINCE 2016

cloverhealth.com/spring21 1-855-561-2979 *

* We are open from 8 am–8 pm local time, 7 days a week. From April 1st through September 30th, alternate technologies (for example, voicemail) will be used on the weekends and holidays.

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Clover Living is published for Clover Health by Co-Founder and CEO Vivek Garipalli President and CTO Andrew Toy Publishing Team Andy Robinson, VP of Communications Andrew Still-Baxter, Communications Director Lindsay Roseman, Content and Social Media Manager Bruce Feinstein, Provider Marketing Manager Amber Saetern, Executive Assistant Clinical Editorial Committee Dr. Sophia Chang, Chief Clinical Informatics Officer Dr. Kumar Dharmarajan, Chief Scientific Officer Legal and Compliance Gia Lee, General Counsel Wendy Richey, Chief Compliance Officer Karen Soares, Deputy General Counsel Robert Davis, Director of Compliance Pete Rapolas, Compliance Manager

One World Trade Center New York, NY 10007 For content marketing inquiries:

headline-studio.com. Headline Studio is a division of Advance Local Caroline Harrison, President Vice President, Content Liz Buffa Creative Direction and Design 14 & Union Design Designer Michele Parrella Senior Editors Kathy Passero Libby Rutkey Account Director Heather Bohl Senior Production Manager Nestor Cervantes Production Artist Angel Mass Copy Chief Anthony Sacramone Editorial Assistant Katey Clifford

© 2021 Clover Health. All material presented herein is intended for information purposes only. While this information is believed to be correct, it is represented subject to errors, omissions, changes, or withdrawal without notice. Clover Living is published by Headline Studio for Clover Health. © 2021 Clover Health. All Rights Reserved. Clover Health is a Preferred Provider Organization (PPO) and a Health Maintenance Organization (HMO) with a Medicare contract. Enrollment in Clover Health depends on contract renewal. You must continue to pay your Medicare Part B premium. For plans that provide drug coverage, the formulary may change during the year. Out-of-network/non-contracted providers are under no obligation to treat Clover members, except in emergency situations. For a decision about whether we will cover an out-of-network service, we encourage you or your provider to ask us for a pre-service organization determination before you receive the service. Please call our customer service number or see your Evidence of Coverage for more information, including the cost-sharing that applies to out-of-network services. Medicare beneficiaries may also enroll in Clover Health through the CMS Medicare Online Enrollment Center located at medicare.gov. 2

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LETTER

Hello and Welcome

t Clover Health, our mission is to help you reach your health goals and manage long-term conditions. We work closely with doctors to support our members’ quality of life. The magazine you’re holding in your hands is one part of that mission! Each season, Clover Living magazine will share tips and information about living well, taking care of your body and mind, and understanding Medicare coverage. We’ll share insights from our physicians on today’s top health concerns as well as common medical conditions. In this issue, we take you on a road trip—safely (page 14). Oscar-winning actor F. Murray Abraham joins us to share a peek into his daily exercise routine (page 44). We also explore ways to create better days ahead, while acknowledging that many of us have faced heartbreaking trials in the past year (page 36). Need some inspiration in the kitchen? We’ve got just the thing! Find the latest gadgets to make meal prep a cinch as well as nutritious recipes (page 20)—and even a guide to ordering groceries online (page 8). Consider these pages a tangible reminder of Clover Health’s commitment to helping you reach your personal best. Thank you and I hope you enjoy our premiere issue!

Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer for Clover Health

COVER PHOTO: JOHNNY MILLER PROP STYLING: SARAH SMART FOOD STYLING: REBECCA JURKEVICH/EDGE REPS PHOTO EDITOR: SARAH ROZEN

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INSIDE

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PHOTO BY JOHNNY MILLER

Mediterranean chicken makes an easy, breezy dinner dream.

D E PA R T M E N T S 6 GOOD FORTUNE Catch up on the latest health news. Plus, your summer to-do list. 8 TECH MADE EASY In the bag: How to order groceries online. 10 HEALTH AT HOME Tips for managing your meds and monitoring your blood pressure.

6 14 Hit the Road!

Short trips can lift your spirits and give you new perspective.

20 Healthy, Easy, and Delicious

Four kitchen appliances that actually deliver healthier mealtimes, all while cutting down on the work—plus delicious recipes to try with each!

28 32

In Season: Allergies

12 CAREGIVERS’ CORNER Three ways to prep for the doctor, and more. 44 MY DAY Oscar-winning actor F. Murray Abraham shares his secret to wellness. 46 YOUR PLAN Medicare essentials, A–D! 47 PUZZLES Challenge yourself with these brainteasers.

How to prevent allergy issues—and how seasonal triggers interact with other lung conditions.

Improve Your Balance Four activities to enhance your health, prevent falls, and let you have fun.

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36 Better Days Ahead

While it’s not unusual to feel down or anxious, there are resources to help you feel better and see a brighter future.

GOOD FORTUNE

Digging in the dirt makes you happy, says research published in the journal Landscape and Urban Planning. The study, funded by the National Science Foundation’s Sustainable Research Network, asked 370 adults in Minneapolis to track their activities and rate their emotions for a week. Gardening ranked high among leisure activities that brought people joy. People tending vegetable gardens were especially content. What’s the link between gardening and joy? Some experts theorize that it stems from a mix of physical activity, fresh air, surrounding yourself with oxygen-producing plants, and the vitamin D boost you get from sunshine. Earlier studies indicate that gardening helps reduce anxiety by reducing production of stress hormones. Researchers suspect veggies are particularly rewarding for gardeners because of the link to healthy eating. 6

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MOVE FOR YOUR MEMORY

xercise is good for your body—and your brain! Research out of UT Southwestern suggests that when older adults follow a moderate aerobic exercise program for a year, their memory and decision-making skills improve. Exercise gets your heart pumping, which boosts blood flow and oxygen to your brain. The greater your physical activity and oxygen consumption, the greater benefit to your brain. Earlier studies have linked lower-than-normal blood flow to the brain with mild cognitive impairment (trouble remembering, concentrating, and learning new things), which can lead to dementia and Alzheimer’s disease. Authors of the study, published in the May 2020 issue of the Journal of Alzheimer’s Disease, acknowledge that additional studies are needed. Still, these findings give you a good reason to get moving this summer.

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Green Thumb, Good Mood

SUMMER TO-DO

 PLANT A VEGETABLE GARDEN. Good summer growers include green beans, cucumbers, eggplant, peppers, and zucchini.

 BE A LIFELONG LEARNER. Try something you’ve never done, from meditation to watercolor painting to taking photographs with your smartphone. You might find a new favorite hobby!

 TAKE A ROAD TRIP, even if it’s just a Sunday drive through a new part of your city.

 DO SOMETHING KIND. Call an old friend to reconnect, donate to a favorite charity, or leave flowers on a neighbor’s doorstep.

 GO 24 HOURS WITHOUT TV, RADIO, OR SHUTTERSTOCK

THE INTERNET. Use your mini digital detox to enjoy the peace and quiet of summertime.

GUT CHECK: Eat to Age Well

he Mediterranean diet could be a secret weapon when it comes to healthy aging, based on research by NU-AGE, a multidisciplinary consortium of European nutritionists, biogerontologists, immunologists, and molecular biologists. The study included 612 people aged 65 to 79 in five European nations. Findings showed that those who ate a Mediterranean diet for at least a year enjoyed increased healthy gut bacteria, which promotes healthy brain function and reduces inflammation. Eating a Mediterranean diet rich in fruits, vegetables, nuts, legumes, whole grains, and seafood also protected the subjects’ gut bacteria (microbiome) diversity, which has been linked to better cardiovascular and mental health. The study appeared in Gut, a leading international journal on gastroenterology and hepatology produced by the British Medical Journal. CLOVER LIVING

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TECH made easy

In the Bag: How to Order Groceries Online Shopping for food from home can be a piece of cake.

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do it. It saves you the trouble of waiting in line and lugging heavy bags. It can even help you save money because it makes finding discounts and comparing prices easier. All the companies listed here offer their services nationwide and stock fresh produce as well as frozen and refrigerated foods. To start shopping, go to the company’s website or download the app on your mobile phone, create an account, and place your order. —Katey Clifford

Walmart Grocery The prices on Walmart’s app and website are the same prices you would see in stores. Minimum Order: $35 Delivery Fee: Up to $10 Membership: Optional (Walmart+), unlimited free delivery with a $35 minimum order for $12.95/month or $98/year

Amazon Fresh If you are an Amazon Prime member, Amazon Fresh is the service for you. They

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his past year has changed many aspects of our daily routines, including the way we shop for food. Online grocery shopping increased by 300 percent in the U.S. in the early months of 2020, according to the Food Industry Association, and experts predict the trend will continue even after the pandemic subsides. Fortunately, ordering groceries online and getting them delivered is quick and simple once you know how to

get their groceries from local stores around you. (In most states, you can also use a SNAP EBT card to pay for SNAP EBT eligible food items on Amazon Fresh, without a Prime membership.) Minimum Order: $35 in most locations Delivery Fee: Up to $10 for orders of less than $35 Membership: Free for Amazon Prime members

Target Target lets you shop thousands of items in grocery, apparel, accessories, cleaning supplies, baby, pet, beauty, and more departments. Minimum Order: $35 minimum for free delivery in most locations

Delivery Fee: $9.99 for orders of less than $35 Membership: There is no Target membership, but you can also use Instacart or Shipt (below) to shop here.

Shipt Shipt lets you change delivery addresses or send groceries to friends and family. You get personalized service from a shopper who selects each item and provides updates by text message. Deliveries usually arrive within an hour. Minimum Order: $35 Delivery Fee: $10 Membership: Free delivery with $99/year annual membership, or purchase Shipt Passes for one-time free delivery

Instacart This service lets you order from local grocers or chain stores. You can also order from warehouse clubs like Costco, Sam’s Club, and BJ’s Wholesale Club without a club membership. Minimum Order: Orders must be at least $10 before being eligible for delivery. Delivery Fee: Starts at $3.99 for same-day orders over $35 Membership: Optional, includes lower service fees and free delivery on all orders over $35 for $99/year or $10/month

Editor’s Note: Rates and fees are subject to change.

Smart Shopping Basics HELPFUL HINT: Double-check the quantity of each item you’re buying to make sure you haven’t accidentally ordered too many. MINIMUM PURCHASE: Some sites have a minimum order amount. If you need only a few items, consider combining your order with a neighbor’s and splitting the delivery fee. Many grocers also offer free curbside pickup if you order directly from their website.

FOR YOUR CONVENIENCE: Most online grocery services keep track of your past orders. To speed up your shopping experience even more, find where you can “reorder” past purchases with just the click of a button. TIPPING: While tips aren’t required, drivers greatly appreciate them. Typically, you can choose to tip on the service’s app or website—or simply give a cash tip to the delivery person.

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HEALTH at home MANAGING YOUR MEDS 4 tips for making prescriptions a little simpler

Keep a list of prescriptions handy. Your doctor may be able to print a full list for you. If not, write down the name, doses, and purpose for each medication and save in your wallet. You can also take a picture of the labels with your smartphone.

Make them easy to identify. If you and your partner have a shelf full of bottles, use a dab of nail polish on the bottles to easily distinguish them. Try using pillboxes or multidose packaging, which many pharmacies can provide to help you track which to take when.

Set reminders. Create an alarm on your smartphone that reminds you when to take your medication. Connect taking your pills to a daily activity, like brushing your teeth.

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Out of the Of f ice and On with the Cuff

ost people could benefit from taking their blood pressure at home, suggests research published in the American Heart Association journal Hypertension. Why? Because many of us experience either “white coat hypertension”—a high blood pressure reading only when it’s measured in a doctor’s office— or “masked hypertension,” a low reading because you’re more relaxed in a doctor’s office. To reveal the true counts, start tracking your blood pressure out of the doctor’s office. Stop by a local pharmacy that has a free blood pressure machine. Or buy your own. Many insurance companies cover the cost of a home blood pressure monitor. No matter where you are, follow these tips for the most accurate reading: For 30 minutes before, avoid smoking, caffeine, and exercise. Sit quietly for five minutes before. Check the position of the cuff—around your upper arm, with the bottom edge about 1 inch above your slightly bent elbow. Never place it over your clothes. During the test, sit upright with your feet flat on the floor and don’t talk. Make sure your arm is resting easily on a surface. Take a few readings. Blood pressure is considered “high” if the top number (systolic) is 130 or above or the bottom number (diastolic) is 80 or above. Track your results and bring them to your next checkup. You can learn more about high blood pressure at heart.org.

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Trouble opening pill bottles? Ask your pharmacist not to use childproof caps. (Then be sure to keep them out of the reach of kids.)

To Improve Your Diet, Make It Easy MOST OF US KNOW that we should be eating more fruits and vegetables. We understand that these foods are better for our bodies than, say, potato chips. Despite this knowledge, we still aren’t consuming enough fruits and veggies. How do we change our behaviors? The Produce for Better Health Foundation believes that making the healthier option also the easiest option is one surefire way to improve our diet. Based on research by behavioral scientists, the Foundation recommends we make fruits and veggies easy to see, easy to grab, and easy to enjoy! PRACTICAL WAYS TO MAKE PRODUCE EASIER TO EAT EVERY DAY Never put away produce that needs to be cleaned, peeled, or cut up. Instead, prepare it and then divide it among containers before storing it in your fridge. This makes it easy to grab a healthy snack.

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Place fruits and veggies on your counter or prominently at the front of your fridge. It’s easier to forget about them if you hide them away in a drawer or bag.

The USDA’s Dietary Guidelines recommend adults eat between 5 and 13 servings of fruits and vegetables every day.

Make trying new produce fun! Next time you’re at the farmers market or grocery store, pick out a fruit or veggie you’ve never tried. Enjoy sampling it at home. Dragon fruit or pineapple guava, anybody? CLOVER LIVING

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CAREGIVERS’ CORNER

3 WAYS TO PREP FOR A DOCTOR VISIT Planning ahead can help your loved one get the most from a medical appointment.

MAKE A LIST Write down all medications—prescribed and over the counter. This includes vitamins and herbal supplements. Medical professionals will also need to know the dose amounts and how often medicines are taken. In addition, jot down any topics you or your loved one would like to discuss with the doctor. Preparing questions ahead of time will help you cover all the issues. It can also be helpful to have notes about symptoms and to bring any relevant test results.

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PLAN AHEAD Allow plenty of time to get ready and to travel to the appointment. For virtual visits, be sure to test your phone or computer. If you don’t feel comfortable setting up your video conference, don’t hesitate to ask your doctor’s staff for help.

BRING THE RIGHT TOOLS The National Institute on Aging reminds us that hearing and seeing your medical provider is vital to a successful appointment. Does your loved one need eyeglasses or a hearing aid? If you are required to wear a mask, be sure it fits properly

In 2020, 1 in 5 Americans were providing unpaid family care. — National Alliance for Caregiving

and doesn’t obscure his or her view. Bringing the right paperwork is also important. Do you have the latest insurance card? If your loved one can’t make medical decisions, do you have a power of attorney for healthcare on file? If not, bring one along.

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aring for a sick spouse or an elderly parent? Follow these tips before your next trip to the doctor.

FIND THE RIGHT SUPPORT Caregivers need care, too.

f you’re a caregiver and feel exhausted or sad, you may be suffering from caregiver stress. Providing for the needs of a loved one who is aging, sick, or disabled sometimes means being on call 24 hours a day, seven days a week. Caregiver burnout occurs when an individual caring for another person begins to feel overwhelmed. Signs include feelings of frustration, anger, or sadness, picking up or increasing your smoking, drinking too much alcohol, and sleeping too much or too little. Looking for ways to ease your stress? Start with these three tips. Ask for help. Enlist friends and family to run errands or to take on household chores. Can a family member offer respite for a few hours or even days? Adult day care centers and home services are another option. Remember: You are not alone.

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Stay connected. Avoid isolation by scheduling recurring times for your friends and hobbies. For example, make a date every Saturday morning to walk with a friend. Maybe every Wednesday evening is your time to craft. Make time for your healthcare. Don’t forget your own healthy living practices—including regular medical checkups, getting plenty of exercise and sleep, and eating healthy foods. Tending to your own health will help you keep up your strength for your loved one. Looking for other resources? Go to caregiver. org, where you can find support groups as well as state-by-state resources.

Need a Moment?

Take a deep breath. Breathing is so natural, we often take it for granted. Deep breathing, however, requires some thought. Focusing on your breath— or meditation—is an inexpensive and natural way to help your mental health. Ready to practice? Sit or lie down in a comfortable place. Breathe in slowly through your nose. Allow your chest and your belly to fully expand. Then breathe out slowly. Repeat. Just one deep breath can ease tension. When you’re ready to up your meditation game, focus your mind on two words. One for your inhale and a second for your exhale. “In, out.” “Peace, calm.” Make it yours! Free apps like Calm and Headspace can also help your meditation practice. CLOVER LIVING

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Hit the R

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S H O R T T R I P S C A N L I F T YO U R S P I R I TS A N D G I V E YO

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e Road!

V E YO U N E W P E R S P E C T I V E .

BY JEANNE O’BRIEN COFFEY

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fter more than a year of being cooped up, a change of scenery—even a stroll in a park a few towns away—can do wonders for your health, both mental and physical. “Day trips are a great idea, especially if you’re spending time outside. Sunshine and fresh air are so good for the mood,” says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Chief Scientific Officer at Clover Health. Whether you’re headed out to see much-missed family, taking a leisurely drive, or visiting the beach, experts say planning ahead will go a long way toward keeping you safe. Take it slow, be prepared, and don’t forget to pack plenty of patience and positivity! Ready to venture forth? Follow these six tips to help your outing go smoothly.

1 DINE SMART

Currently, the CDC says eating indoors is still risky business.

2 SLEEP SAFE

Most major hotel chains, as well as Airbnb, have implemented new COVID-19 standards that may include things like leaving a room vacant for a few days between guests and hospital-grade disinfecting protocols. Call ahead or visit the property’s website to check mask requirements, occupancy limits, and cleaning procedures. For added peace of mind, bring disinfecting wipes to clean

surfaces and avoid crowded hotels. Pack zipper plastic storage bags, and drop the TV remote into one before channel surfing. (Those devices are notoriously hard to clean.) Remember to wash your hands thoroughly after you’ve given the room a sanitizing once-over. Bring your own refillable coffee mug and water bottle for drinks, and avoid the ice bucket, advises Katia Harvie, who has traveled the world as an

Editors’ Note: Most readers who chose to be vaccinated will have received their vaccines by now. However, every person has different risk factors. For the best guidance for your specific situation and travel plans, as well as for those who have not been vaccinated, consult your physician or the Centers for Disease Control and Prevention (CDC) at bit.ly/CDCSafeTravel. 16

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To minimize exposure, opt for open-air dining or grab takeout. A cooler full of sandwiches, prepared vegetables and fruits, and snacks lets you take advantage of a pretty spot along the way for an impromptu picnic. Whenever possible, skip busy highway rest stops during peak times (around meals). Instead, plan your breaks for off-hours. To find restaurants with outdoor seating nearby, you might check online— opentable.com, yelp.com, or travel websites like trippy.com and roadfood.com.

4 PACK RIGHT

In addition to clothes and important medications, bring paper towels, toilet paper, and of course, plenty of masks, hand sanitizer, and disinfecting wipes. (Read the package to make sure you buy the kind that kills the COVID-19 virus.) A travel thermometer is another smart choice if you’re planning to be away more than a few days.

5 SUN SMARTS

independent consultant working with major hotel chains to evaluate customer experiences. “Common culprits for cleanliness violations are glassware, linens, and surfaces, but the most overlooked item is the ice bucket,” she says. “It rarely gets a deep clean; I have found dust on many occasions.”

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3 STAY CONNECTED

Before you head out, use your smartphone to download directions to your destination— just in case you hit a cellphone service dead spot. Don’t forget to share your itinerary with family members and friends.

Planning to spend time in the sun? Bring lightweight, loosefitting clothes and sunscreen that’s at least 30 SPF. The Environmental Working Group, a nonprofit focused on protecting human health and the environment, recommends choosing sunscreen with the active ingredients zinc oxide and/or titanium dioxide, which form a physical barrier to protect your skin. Try to stay in the shade from noon to 4 p.m., when the sunlight is strongest. Harmful UV rays can reflect off the sidewalk, grass, water, and other surfaces, so it’s important to wear sunscreen even in the shade. Our skin gets more fragile and vulnerable to the sun as we age—and certain medications

SCENIC DRIVES For the first time in more than a decade, the Federal Highway Administration added 49 new routes to its America’s Byways® collection, which celebrates roads for their archeological, cultural, recreational, and scenic significance. There are more than 184 byways to explore in 48 states, including the Pine Barrens Byway in New Jersey, which offers both historic sites and natural beauty. There’s also historic Route 66, which rolls past iconic motels and restaurants from Illinois to California. Popular attractions may be subject to capacity limits or altered schedules. Arrive early or find out if you can reserve a slot in advance. To download the free list of America’s Byways Designations, go to: bit.ly/AmericasByways. CLOVER LIVING

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(the combination of heat and humidity). Humidity makes it harder for sweat to evaporate, which means your body can’t cool itself as effectively.

6 TRY A PODCAST

With a free app (such as Apple Podcasts or Google Play), every smartphone can play podcasts—audio programs that you can listen to on the go.

HOW TO GET UPDATES ON TRAVEL RESTRICTIONS The Centers for Disease Control and Prevention (CDC)’s website provides links to state and local restrictions: bit.ly/CDCTravelPlanner. Search by city, state, or ZIP code. You can also call the CDC at 800-CDC-INFO (800-2324636) for answers to questions in English and Spanish, Monday to Friday from 8 a.m. to 8 p.m. EST. n

n The American Automobile Association (AAA) provides a free online COVID-19 Travel Restrictions Map that’s updated frequently with state-by-state mandates and information on confirmed cases: bit.ly/AAATravelRestrictions. 18

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From current events to longform stories, there are more than half a million options available, so there is something for everyone. Turn back the clock with Lux Radio Theatre, which features recordings from the golden age of wireless with stars like Clark Gable and Marlene Dietrich performing. Catch up on your historical knowledge with the Stuff You Missed in History Class podcast. Or, if you’re bringing grandkids, try Eleanor Amplified, which follows the exploits of a reporter turned crime fighter. It’ll keep the whole family laughing. But no matter how much fun you’re having, be sure to limit the number of hours you drive and take frequent breaks to avoid driving while tired. Enjoy the journey.

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increase sun sensitivity. In fact, most skin cancers are found in people aged 65 and older. But fewer than half of seniors protect their skin from the sun when outside for an hour or more, according to the CDC. Your risk of heat-related illness also increases after age 65, according to the CDC, so stay hydrated and be aware of the temperature and heat index

Before You Go: Trip Tips PUBLIC TRANSIT If you rely on public transit, the CDC suggests traveling during nonpeak hours, when there are likely to be fewer people. Also, try to leave an empty row between groups where possible. Be sure to follow proper hand hygiene, and don’t eat on a bus or train. If you’re using Uber or taking a taxi, avoid shared rides with people who are not in your household, and don’t get into any vehicle where people are not masked. Ask for the windows to be open or air to be circulated from outside the car. CAR CHECKLIST In addition to keeping up on scheduled maintenance, AAA suggests stocking your car with these safety items: ■ Cellphone and car charger ■ Flashlight with extra batteries ■ Jumper cables or jump pack ■ Basic tool kit (screwdrivers, pliers, adjustable wrench, duct tape, plastic zip ties) ■ Tarp, raincoat, and gloves to help you stay clean and dry working on the roadside ■ Rags, paper towels, or premoistened wipes ■ Warning devices (flares, reflective triangles, LED beacons) ■ First aid kit ■ Drinking water ■ Snacks for passengers and pets ■ Windshield-washer solvent

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CARS If you’re driving, giving your car a once-over before hitting the road is just as important as getting directions. “Preventive maintenance is essential for safe driving and greatly decreases the chances of being stranded,” says Ellen Edmonds, a spokesperson for AAA, a membership and advocacy organization for drivers. Whether you do it yourself or go to a repair shop you trust, AAA recommends the following: ■ Diagnose any “check engine” light. ■ Test your battery, particularly if it’s more than three years old. ■ Replace windshield wiper blades that leave streaks or miss spots. ■ Check all fluids and brakes. ■ Inspect the tires. If there’s less than 4/32" of tread, you will have reduced traction in wet conditions. Check the tire pressure before driving, too, when tires are cold.

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PHOTOGRAPHS: JOHNNY MILLER PROP STYLING: SARAH SMART FOOD STYLING: REBECCA JURKEVICH/EDGE REPS PHOTO EDITOR: SARAH ROZEN

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Healthy, Easy, and Delicious

Plus

4 gad that make gcoets ok a breeze ing

BY SARAH COPELAND

IN A WORLD of faster, better, cheaper, it can be easy to get caught up in the dizzying promises of appliance makers touting healthier, better living with the push of a button. But is one more thing really the answer? Here are four made-for-better-living kitchen appliances that actually deliver healthier mealtimes, all while cutting down on the work.

gluten-free, antioxidant-rich pasta fill-in or a crunchy topping for otherwise boring salads. A spiralizer also makes quick work of any vegetable surplus: Anyone with a robust home garden (or access to a community one) or commitment to a plantforward diet will find this modestly priced tool positively inspiralizing.

Spiralizer WHY TRY IT Want to eat more vegetables? Spiralize them! This simple device has fine blades that slice everything from squash and zucchini to sweet potatoes and beets into spaghetti-like strands. Called “zoodles,” spiralized veggies make a completely

HOW TO BUY IT With prices ranging from $10 to $60+, from brands you already trust (OXO, Braun, KitchenAid), this is an easy add-on, even to a microkitchen. Opt for a hand-held, hand-cranked, or motorized stand-alone appliance or attachment to your food processor or stand

mixer, depending on how much space you have.

White Pizza with Spiral-Cut Zucchini You’ll find many recipes for spiral-cut salads, coleslaws, and zucchini noodle pastas online, but for a winning feel-good favorite, try adding spiral-cut vegetables to your favorite pizza. This one uses creamy, low-fat ricotta, basil, and fresh zucchini on a crispy, par-baked (partially prebaked) crust for an at-home California-style pizza night that pairs beautifully with a crisp Napa wine. Mix up the toppings, depending on the season, by adding in fresh (or leftover) CLOVER LIVING

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charred corn, baby kale, or zucchini flowers. Prep time: 10 minutes Cook time: 20 minutes Serves: 4 1 prepared, par-baked whole wheat (or glutenfree) pizza crust 1 small zucchini, spiralized ½ teaspoon fine sea salt ¾ to 1 cup fresh ricotta cheese ½ cup shredded mozzarella cheese 1 cup cherry or grape tomatoes, halved ¼ cup olives (black or green), pitted, optional Extra-virgin olive oil, for drizzling ½ cup fresh basil leaves Preheat oven (with a pizza stone, if available) to 475 degrees F. Place the pizza crust on a baking sheet and set aside. 1

Toss the zucchini noodles with ½ teaspoon of salt and set aside to release any moisture. Layer the pizza crust with the ricotta cheese, using up to 1 cup if you like a creamier topping. Sprinkle evenly with mozzarella. Gather the zucchini spirals, letting any liquid drain off 2

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(draining onto a paper towel or through a sieve, if needed; younger, fresher zucchini will have more water). Scatter the zucchini spirals evenly over the ricotta. Add the tomatoes and olives, if using. Bake until the pizza crust is golden brown and crispy, the mozzarella is melted, and the vegetables wilted and warm, 15 to 20 minutes. Drizzle with olive oil and scatter the fresh basil on top. Serve warm with a salad. 3

Instant Pot WHY TRY IT This sealed pot with a valve to control steam cuts the work of preparing home-cooked meals in half— whether it’s homemade pasta sauce, vegetable-packed soups and stews, bone broth or stock, or morning porridges. Using pressure and steam to tenderize meats, instantly steam vegetables, or pressure cook good-for-you whole grains in less time is a win for those looking to eat more homemade, well-balanced meals at home more often. (Bonus: It cooks fish and shrimp in just minutes!) It also allows you to cut fat down considerably, since water or broth—aka steam (not oil!)—is

the vehicle for succulence here. This one earns its keep. HOW TO BUY IT Instant Pot’s 6-quart 7-in-1 is an ideal size when cooking for two. But numerous competitive brands make an equally user-friendly model, including All-Clad, Cuisinart, Wolf, and Ninja. Expect to pay between $50 and $200, depending on the bells and whistles you desire. Pro tip: Simpler models work just as well as more expensive ones.

Broccoli-Pea Summer Soup Adapted from Instant Family Meals by Sarah Copeland (Clarkson Potter) Who doesn’t love a weeknight soup that’s quick as a wink to cook, with vibrant flavor and color—something you know you can repeat, with just tiny tweaks to keep it fresh and surprising? Top it with crispy chickpeas, croutons, or even shredded cheddar cheese. When it comes to the core ingredients, there’s loads of flexibility there, too. The broccoli and peas can switch roles as the headliner, depending on what’s in your crisper drawer. Both fresh or

This weeknight soup is quick as a wink to cook, with vibrant flavor and color.

This breezy, Mediterranean chicken is a dinner dream.

frozen broccoli and peas work here, making this a great allweather classic. (Bonus: Frozen veggies will save you a bit of prep time and also keep the color a bright, punchy green.)

transfer the soup to a blender in batches) to process until smooth, about 3 minutes. Return to the pot on the Keep Warm setting until you’re ready to serve.

Prep time: 5 minutes Total time: 30 minutes Serves: 4 (about 6 cups) 3½ cups chicken broth or vegetable stock 10 oz fresh or frozen peas 1 medium head broccoli, cut in florets (about 4 cups), fresh or frozen 1 small head fennel, trimmed and quartered (optional) ¼ teaspoon fine sea salt Freshly ground black pepper Yogurt, croutons, or freshly grated cheddar or Parmesan cheese, for serving 1 tablespoon extra-virgin olive oil, for serving

Ladle soup into bowls. Top with pepper, croutons, yogurt, or cheese. Drizzle with finishing oil. Serve warm.

Combine broth, peas, broccoli, and fennel in electric pressure cooker and seal. Cook on the steam setting or high pressure for 1 to 2 minutes. Release the steam manually. 1

2 2

Open the lid and remove the inner pot from the cooker. Use an immersion blender (or

Air Fryer WHY TRY IT If you count chicken fingers, french fries, hush puppies, and empanadas among your fried food weaknesses, this modern gadget might be for you. Sure, it takes up a bit of counter space, but frying up your favorites with air instead of in a deep-fat fryer has major health advantages, not to mention it’s easier on cleanup. HOW TO BUY IT Air fryer brands—and prices—run the gamut, from futuristic to simple and sleek. At the top of the spectrum, Philips offers a multicooking, high-capacity model (with a price tag to match; these start around $250). For the most compact version, check out the Dash Tasti Crisp Electric Air Fryer for $60, or go for the middle ground with Instant Pot’s Duo

Crisp 8-quart Pressure Cooker, Air Fryer, Dehydrator, and Roaster ($200), which does it all, from an easy-cleanup roast chicken, to french fries and dried apple rings, making it easy to commit to homemade and home-cooked, no matter what type of food you crave.

Fried Paprika Chicken with Lemons This breezy, Mediterranean chicken is a dinner dream, with the easiest hands-on prep time and almost zero cleanup. The breast meat remains juicy and deeply flavored, without dealing with bones, brines, or even the grill. Preserved lemons for the chopped lemon and juice offer a more nuanced flavor, but regular fresh lemon and lemon juice are still delicious. To make it a meal, serve the chicken sliced over salad or rice, with cucumber salad and plain, full-fat yogurt for drizzling or dipping. Prep time: 10 minutes Cook time: 20 minutes Serves: 2 ½ lemon, roughly chopped ½ cup lemon juice, divided 2 tablespoons olive oil, divided CLOVER LIVING

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¾ teaspoon sweet or smoked paprika 2 boneless, skinless chicken breasts 1 hothouse or English cucumber ¼ teaspoon salt Freshly cracked black pepper 1 heaping tablespoon chopped fresh dill Cooked rice or toasted naan, for serving Plain, full-fat yogurt, stirred, for serving Combine the chopped lemon with ¼ cup of the lemon juice and 1 tablespoon of olive oil in a zip-top bag or stainless steel bowl. Add the paprika and chicken breasts, toss to coat, and seal or cover. Set aside at room temperature for 10 minutes. 1

Cook the chicken in your air fryer at 400 degrees F until the chicken is plump and cooked through, 18 to 20 minutes.

Serve the chicken sliced over salad or rice, with cucumber salad, toasted naan, and a few tablespoons of yogurt for drizzling or dipping.

Bursting with Berries Morning Shake

NutriBullet WHY TRY IT The NutriBullet processes high-fiber, nutrientdense foods into shakes and smoothies in a flash. Its modest size and price tag make it a no-brainer investment. With names like The Nutrient Extractor, the benefit of this style blender is that you ingest all of the food—pulp, fiber, nutrients, and water from all manner of fruits and vegetables—all at once. Add in your favorite greens, fresh lemon juice for brightness, half a banana, pear, or apple for that just sweet enough balance and this becomes an easy daily habit.

Here’s a simple, repeatable breakfast shake that you can count on for delivering big on antioxidant-boosting berries along with probiotic-rich yogurt. If you want to keep it bright pink, make it as is—but if you don’t mind muting the color a bit, add in a handful of baby spinach or kale to pack in extra fiber, beta-carotene, and vitamin K. (You’ll see it, but not taste it—promise!)

Meanwhile, thinly slice the cucumber. Toss in a bowl with the remaining lemon juice and olive oil. Season with salt and pepper and then toss with the dill. Set aside. 3

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HOW TO BUY IT NutriBullet’s compact ($50) and full-size ($100) blenders are both considerably more affordable than pro-level Vitamix and Blendtec, which are intended to blend dozens of smoothies a week, or even a day. If you’re doing green juice for one or two people in the morning, this sleek option can get the job done every time.

Adapted from Every Day Is Saturday, by Sarah Copeland (Chronicle Books)

Serves: 2 (makes 2 ½ cups) ½ frozen banana 1 cup frozen raspberries or strawberries 1 cup whole milk, oat milk, or nut milk ½ cup plain yogurt Splash pure vanilla extract 1 teaspoon honey or maple syrup ½ cup baby spinach or kale (optional) Blend the banana, berries, milk, yogurt, vanilla, honey or syrup, and greens (if you’re using) until completely smooth and frothy; pour into a chilled glass, and enjoy. 1

Here’s a simple, repeatable breakfast shake that you can count on for delivering big on antioxidants.

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In Season: Allergies

easonal pollen from flowers, trees, grasses, and other plants causes many of us to sniffle and sneeze. Allergies can also lead to symptoms in your lungs, which can aggravate existing breathing conditions. Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer for Clover Health, says seasonal allergies are the most common cause of nasal congestion and minor upperrespiratory issues in the spring and summer. “Self-care at home is fine for nasal congestion and teary eyes,” Dr. Chang says, noting that neti pots and over-the-counter nondrowsy antihistamines are often helpful. “However, if you start having actual breathing problems—if you’re feeling short of breath or

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having difficulty catching your breath—it’s important to see your primary care doctor sooner rather than later.” Signs you’re having serious breathing problems may include difficulty speaking a full sentence and getting more winded than you usually do walking up steps. For many older adults, treating seasonal allergies takes a back seat to managing more serious chronic conditions. And that can be a problem, says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Chief Scientific Officer at Clover Health. “Some allergy symptoms may actually exacerbate chronic respiratory conditions common in older adults (including COPD and asthma) and shouldn’t be ignored,” explains Dr. Dharmarajan..

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How to prevent allergy issues—and how seasonal triggers interact with other lung conditions. B Y G I L L I A N S C O T T

RESOURCES The American Lung Association (ALA) offers support for people with chronic lung conditions, including: • A Better Breathers Club for people to discuss ways to cope with lung disease and provide support

• The ALA also has a free Lung Help Line staffed with lung health professionals who can help answer questions about lung health. Call 1-800-LUNGUSA or visit ➜ lung.org/help-support. CLOVER LIVING

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WHAT TO DO: COPD can be managed with medication, oxygen therapy, and pulmonary rehabilitation. The Lung Health Institute reports that people with COPD may find their symptoms worsen during allergy season, when they are at greater risk for flare-ups. “Tree, grass, and weed pollen and mold spores can increase COPD symptoms because exposure to an allergen typically narrows the airways and increases mucus production— making it even more difficult to breathe,” the institute explains. As with asthma, developing an action plan with your doctor can help you manage symptoms.

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STEPS TO PREVENT BREATHING PROBLEMS 1. SHUT YOUR WINDOWS Keep the windows of your home closed to help stop irritants like pollen from entering and sticking around on your furniture and bedding. The Centers for Disease Control and Prevention (CDC) recommends using fans and air conditioners to keep your home at a comfortable temperature during warmer months. 2. CLEAN THE AIR The CDC says portable air filters can help clean irritants from the air. A high-efficiency particulate air (HEPA) filter, which is at least 99.97 percent effective at capturing particles 0.3 microns in size, can remove airborne particles like dust, pollen, mold, and bacteria. Just be sure to change filters regularly. 3. CHECK AIR QUALITY “Most local weather reports

4. TAKE EXTRA CARE WITH YARD WORK Activities like weeding, raking, and mowing stir up allergens. The American Lung Association (ALA) recommends doing yard work in the early morning or evening, when pollen counts are lower.

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WHAT IT IS: COPD stands for chronic obstructive pulmonary disease. It’s a long-term disease that makes it hard to breathe. COPD is also used to refer to emphysema and chronic bronchitis.

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ALLERGIES AND COPD

track levels of allergens in the air,” notes Dr. Dharmarajan. “There are also several mobile apps that track pollen counts digitally.” When pollen counts are high, limit your exposure by staying inside. If you must go out, wear glasses to protect your eyes from pollen. Consider wearing a mask to avoid breathing in irritants.

ALLERGIES AND COVID-19 WHAT IT IS: COVID-19 cases range from mild to severe, with older adults and those with underlying conditions—including lung disease—at higher risk for complications. So far, says the CDC, there’s no sign that having allergies makes you more likely to get COVID-19.

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5. KEEP IT CLEAN Do your laundry regularly, especially anything you’ve worn outside, suggests Dr. Dharmarajan. “Your clothes could be covered with pollen,” he says. “Avoid drying laundry outside on the line, as clothes can collect allergens.” 6. SEE YOUR DOCTOR If you suspect your symptoms are due to seasonal allergies, call your doctor, says Dr. Dharmarajan. “Physicians sometimes miss allergy symptoms in seniors, particularly when they’re focused on larger health issues, so be sure to speak up.” It’s also a good idea to consult your doctor before using over-the-counter medications—especially if

you’re already taking five or more prescriptions per day. “Antihistamines in particular can be dangerous to seniors, with common side effects including drowsiness and dizziness,” Dr. Dharmarajan explains.

WHAT TO DO: If you have symptoms and think you may have been exposed to COVID-19, call your physician. Call 911 if you have trouble breathing, have pain in your chest, have trouble staying awake, or your lips and face start to turn blue.

ALLERGIES AND ASTHMA WHAT IT IS: Asthma is a chronic condition in which the airways become swollen in response to an irritant, making it harder for air to move in and out of your body. WHAT TO DO: It’s important for people with asthma to know their triggers and have a plan to prevent, manage, and treat symptoms. An effective asthma treatment program helps you avoid severe attacks and trips to the emergency room. Work with your doctor to create an asthma action plan, which explains when to take medication, when to call your physician, and when to seek emergency care. CLOVER LIVING

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4 ACTIVITIES TO

IMPROVE YOUR BAL ENHANCE YOUR HEALTH, REDUCE YOUR RISK OF FALLS, AND HAVE FUN!

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any of us take balance for granted. But the older we get, the harder it can be to maintain—and the more dangerous losing it becomes.

Why do we struggle to stay steady as we age? Sophia Chang,

MD, MPH, internist, and Chief Clinical Informatics Officer for Clover Health, explains it this way: “Signals from the nerves that give you your sense of balance, especially in your feet, have to travel all the way to your brain. As you age, those signals get slower. If you’re off-center, that signal has to go to your brain, and then your brain has to say, ‘Straighten yourself.’ If there’s a delay, you’re more likely to fall over before you can right yourself.” Vision problems like cataracts as well as weakening of the core

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muscles in your torso can add to balance problems.

LANCE

By Elisabeth Vincentelli

One in four older adults falls every year, and falling once doubles your chances of falling again, according to the Centers for Disease Control (CDC). “Folks who fall once often develop a fear of falling,” says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Chief Scientific Officer at Clover Health. “People may become afraid to go out of their homes and engage with the world. As a result, they end up being more isolated than they need to be,” which can lead to depression. Fortunately, there are many exercises you can do to improve balance. They’re fun, easy, and as good for your mental health as they are for your physical well-being. If you stick with them, they’ll

not only help prevent falls; they’ll also make daily tasks like walking up the stairs and carrying objects easier.

TAI CHI was born centuries ago in China, and its focus on slow, gentle movements and deep breathing makes it a terrific way to improve your balance. In fact, clinical trials suggest that taking part in a four-tosix-month tai chi program can reduce your risk of falling by 25 to 60 percent, notes Dr. Peter M. Wayne, author of The Harvard Medical School Guide to Tai Chi. “It’s a safe and adaptable exercise that impacts many aspects of physical and mental health and well-being,” he says. CLOVER LIVING

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WALKING is another excellent way to improve your balance as well as your leg and core strength, your heart health, and your mood. The CDC recommends that adults over 65 get at least 150 minutes a week of moderate-intensity activity such as brisk walking. That might sound like a lot, but it breaks down to 30 minutes a day, five days a week. Studies suggest walking is one of the most effective ways to reduce your risk of falling. Just keep in mind that uneven surfaces like trails can present tripping hazards.

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If you’re not used to exercise, start gradually with indoor walking, even for 15 minutes. Or make it a goal to stand more. “The more you sit, the less practice you’re going to get balancing,” says Carol Clements, author of Better Balance for Life. “Standing turns the balance system on.” Clements also suggests practicing walking backward and sideways in a safe environment because many falls occur when someone makes a sudden movement in an unexpected direction. Make sure you have comfortable shoes and clothes. The National Institute on Aging recommends buying footwear with a flat, nonslip sole, good heel support, ample room for your toes, and a moderately cushioned arch. If you’re walking outdoors, drink plenty of water, use sunscreen, and wear breathable clothing.

of Inspira Physical Therapy in New York City. “So, when your balance is impaired, you want to start working in all different positions.” If yoga is too strenuous or makes you dizzy, chair yoga is an excellent, safe, low-impact option, notes Dr. Chang. A 2017 University of Wisconsin study found that chair yoga reduced falls by 50 percent among seniors who practiced it for six months. You’ll need a stable, armless chair without wheels and a floor surface that won’t allow your chair to slide. Find free tutorial videos for standing and chair yoga online, or look for local classes. Water yoga is yet another option that’s appealing because it’s easy on your joints.

YOGA is proven to boost stability, flexibility, and posture, which combine to do wonders for your balance. Balance isn’t activated only when you’re standing. “It’s on your hands and knees, it’s on your side and sitting,” says Dr. Melanie Carminati, a licenced physical therapist and founder

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Try out a few classes online and in person to find one you like. You’ll need at least one class per week to notice a difference in your balance, and it’s a good idea to practice on your own more frequently. “For those already doing other exercises—like walking, yoga, or weight training—tai chi can be a good mindbody, meditative complement that adds richness to other activities,” Wayne says. “For those who don’t currently exercise, tai chi has been shown to be an excellent gateway exercise, safely building strength and confidence to engage in other activities.”

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DANCING has been hailed as the kale of exercise. Studies show that it’s not only good for balance, strength, and flexibility but can also keep your mind sharp! One German study, reported in 2017 in Frontiers in Human Neuroscience, analyzed brain scans of two groups of older adults—some who danced and some who did interval training. While both activities increased the size of the participants’ hippocampus (the part of the brain that controls learning and memory), only dance improved their balance. It doesn’t matter what form of dance you try, whether jazzercise, line dancing, or ballet. Stick to low-impact dance, however, to avoid injury, advises Dr. Chang. Slower movements are safest, particularly for beginners, as is individual dance rather than partner dancing. Seated dancing is even an option! Move your hands and legs to the music as you remain in your chair. Remember: It’s always a good idea to check with your doctor before starting any new exercise—or dance—routine. This is especially important if you have chronic conditions.

3 SMART STEPS FOR YOUR BALANCE 1 Always tell your doctor if you’ve fallen. “Doctors don’t always ask their patients if they’ve fallen, and we know that patients may not share that information,” explains Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Chief Scientific Officer at Clover Health. Your doctor can help you identify factors that could be affecting your balance, so never be shy to share about a trip or a fall. 2 Get your vision checked regularly. “One of the main ways your brain knows you’re off balance is through visual cues,” says Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer for Clover Health. “And our eyesight is not as good as we age. When you start losing the visual cues, your brain doesn’t get the signal to center your body.” You’re also less likely to see objects on the floor or ground that could trip you.

Consider your ears. Your inner ear is another key to balance, so talk to your doctor if you’re having issues with your ears or hearing. Problems like Ménière’s disease, infections related to the flu, and complications from shingles can impact your balance. 3

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BETTER D AY S AHEAD The past year has tested even the strongest among us. While it’s not unusual to feel down or anxious, there are resources to help you feel better and see a brighter future. BY ANITA SLOMSKI

ne week after Marcia D. lost her husband of nearly 53 years to COVID-19 in April 2020, she tested positive for the virus. With no time to grieve her husband’s death, Marcia, 76, was thrust into her own nightmare,

ILLUSTRATIONS: FRANCESCO CICCOLELLA

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including two weeks in the ICU. The losses kept coming. Her beloved greyhound, who accompanied Marcia on walks to regain her strength after hospitalization, died suddenly. To make matters worse, her daughter and two grandchildren, who live in Ireland, weren’t allowed into 38

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the U.S. to support Marcia. “It was very difficult that we couldn’t gather as a family to mourn David’s death or have a service, which has made the grieving process longer,” says Marcia, a retired elementary school art teacher. “And I don’t think my long-term symptoms from COVID will get any better,

which is a source of depression and anxiety. I still can’t catch my breath sometimes, and I have to go much slower than I am used to, which is maddening.” “We’ve all lived through a difficult time with COVID, but older adults have seen more of their friends or their

WORRIED ABOUT SOMEONE ELSE?

you suspect a friend may be struggling, reach out. Tell your loved one that you’re available to listen. “Older adults don’t want to be a burden, so they may be hesitant to talk about their feelings,” says Kumar Dharmarajan, Chief Scientific Officer at Clover Health. “Express your love. Reassure them that you will not judge. And remember, getting someone to open up about their mental health takes time.” Stay vigilant for changes in behavior. “Older adults who are depressed often have different symptoms than younger people,” explains Dr. Dharmarajan. “Seniors may be more confused, lethargic, or irritable. Their personality might change.” Other typical warning signs of depression include a lack of interest in usual activities, chronic worrying, weight loss, sleeplessness, and not maintaining personal hygiene. Pay attention to your loved one’s ability to carry on a conversation. “If your friend wants to get off the phone after a minute or so and that’s not typical, it can be a sign of depression,” says Norman Abeles, professor of psychology at Michigan State University.

spouses become sick or die of the virus,” says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Chief Scientific Officer at Clover Health. “And people who struggled with anxiety prior to COVID now have a scary virus to add to their other fears, which may make it

Help a loved one engage by doing a project together. Craft or cook together—even over Zoom. Provide an opportunity to teach you how to make a beloved family recipe. Invite him or her to a virtual dinner party. If you believe a loved one could benefit from talking to a mental health professional, recommend that he or she talk to a “counselor,” which is a more neutral term than psychologist or social worker, says Abeles. “If appropriate, share that you saw a counselor during a difficult time and found it helpful,” he suggests. Some seniors may be more comfortable talking to a rabbi, minister, or other clergy member. CLOVER LIVING

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more difficult for them to leave their homes or engage with other people.” However, while we are seeing a significant rise in depression among older adults, as a whole they appear to be emotionally weathering the COVID crisis better than younger people. Research from the Centers for Disease Control and Prevention (CDC) indicates that from August 2020 to February 2021, adults reporting symptoms of anxiety or depression increased from 36 percent to 42 percent, with the youngest adults hardest hit and those age 60 and 40

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older faring the best. “There are aspects of aging that build emotional resilience. Older people have been through adversity before and have developed coping strategies that work for them,” says Suzanne Meeks, professor in the Department of Psychological and Brain Sciences at the University of Louisville, and editor in chief of The Gerontologist. CHALLENGES TO SUPPORT Having social connections and a support network are vital to a good quality of life always, and this was especially challenging

during the pandemic. About a quarter of older adults don’t have computers with high-speed internet or a smartphone, preventing them from connecting with family and friends through Zoom or FaceTime. “People without computers were at higher risk for isolation, worry, fear, and anxiety,” says Dolores Gallagher Thompson, professor emerita, Department of Psychiatry and Behavioral Sciences, Stanford University School of Medicine. Travel plans were shelved, bucket lists untouched. It’s been more than a year since many have seen their children and grandkids in person. “People may be feeling grief and anger at all the lost opportunities,” says Gallagher Thompson. Another source of sadness has been the inability to participate in mourning rituals for those who have died. Although people are creating new rituals at the one-year anniversary of a loved one’s death, grieving may have been prolonged by people not being able to gather in person soon after a death, says Meeks.

FIVE WAYS TO REGAIN MENTAL BALANCE If you’re depressed or anxious, reengaging with the world will help you begin to feel better, says Dr. Dharmarajan. Don’t worry if you can only take baby steps toward feeling happier. “Try to do a little bit more each day and be open with your family about how you’re feeling,” he says. It can be very empowering to take steps to make your life better instead of feeling you are a victim of a crisis beyond your control, adds Gallagher Thompson.

1 Stay engaged. Take part in activities that bring you joy. Listen to music. Read a book. Try new hobbies to create a sense of accomplishment. Log on to YouTube to learn the latest crafting trend. Download an app like Rosetta Stone or Babbel to learn a new language. “Many people get positive reinforcement from their relationships with other people, which have been limited recently,” says Gallagher Thompson. “Find that positive reinforcement from within yourself to lift your mood.” One of Gallagher Thompson’s patients is making albums from

30 boxes of photos. “She is proud of having accomplished this big project and for creating a history that she can share with her family,” she says.

2 Get outdoors. If you are able, walk outside every day for exercise, suggests Norman Abeles, professor of psychology at Michigan State University and a former president of the American Psychological Association. Try to connect with people on your walks. For example, ask dog owners you meet the names of their dogs. “After a while, you will be conversing

with your dog-owning neighbors about more than their pets,” says Abeles.

3 Download a mood-

boosting app. There are many programs designed to help you reduce anxiety through breathing exercises or mindfulness, including Calm and Headspace. Others guide you through steps to improve sleep. No smartphone? Call your local library or bookstore and ask for suggestions about books.

4 Start your autobiography. Your life story can be helpful in times of stress because CLOVER LIVING

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it reminds you of previous adversities and challenges that you’ve conquered, says Gallagher Thompson. “You will be reminded of your strength, resilience, and coping skills you’ve developed over a lifetime.” Your history may also make a cherished gift to give to younger generations.

5 Schedule time to

connect. Find someone or something that needs you. Set up regular dates to speak with a friend or drop off donations to a local charity. Marcia D. and her son adopted two greyhounds, Jinx and Gatsby. “The dogs demand lots of attention, which has helped me immensely because they need me and occupy my time, so I don’t dwell on the sad things,” she says. GETTING HELP If you’re not feeling better despite your efforts, it may be time to talk to a mental health professional—which you can do without leaving your home. Today many mental health services are provided remotely. Many Medicare Advantage plans may offer telehealth services that connect you with a social worker or psychologist

over the internet or by phone. Medication prescribed by your doctor can also be very effective in treating depression and anxiety. Two signs that you might need professional help: Your negative mood persists from the time you wake up to the time you go to sleep and lasts for several weeks. You no longer find pleasure in the things you once enjoyed. There is no shame in

experiencing depression or anxiety. Both are medical conditions, like heart problems and diabetes. “It’s not a personal failure to be depressed any more than it is to develop diabetes,” says Meeks. “Depression and anxiety are responses to events in your life. “As you return to activities that were important to your well-being before the pandemic, life will get easier.” CLOVER LIVING

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MY DAY

M . F

A y brah a r r u a

ctor F. Murray Abraham has had a long and storied career that stretches back to 1971, with a stop for the Best Actor Oscar in 1985 for his role as Salieri in Amadeus. And he has no plans to slow down. He recently returned home to Manhattan after filming The Magic Flute in Austria, and he’s resuming his role as C. W. Longbottom in the riotous

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series Mythic Quest, now in its second season on Apple TV+. His character is a formerly great science fiction author now working as head writer for a video game company, despite the fact that he knows nothing about video games. He’s a rascal for whom the ’70s and ’80s were a blur, and he still swigs Wild Turkey from the bottle. Abraham loves playing him.

“He insists on playing it completely to the limit no matter how old he is, and I admire people who do that, because he continues to produce, in spite of his carousing. It’s not me. I’m 81. I can’t do that kind of thing and expect to live that long, and to produce,” he says. Instead, Abraham takes care of himself with a daily routine that involves

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BY LISA ROSEN

APPLE TV+

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It’s important to remind yourself of your responsibility to your own body. If you honor your body, your body will honor you in return.”

aerobics, stretches, and weight workouts. “I can do it on the road as long as I have some kind of an exercise bike handy, which I insist on,” he explains. “I take stretch bands with me on the plane, so while I’m waiting in the airport lounge I can do all kinds of stretches. They’re portable, so there’s no excuse not to work out.” He also does vocal exercises to keep his voice limber and then spends 15 minutes on memorization. “My heart is in the theater, so even if I’m not doing a play, I memorize Shakespeare’s sonnets or different poetry that I like. That’s as essential as a physical workout, because when a script comes along, my memory muscle is in good shape.” He recommends it as a great exercise for anyone’s mental acuity. “It keeps you bright and alert,” he assures. Family is equally important to his well-being. Abraham and his wife, Kate Hannan, just celebrated their 59th

anniversary. “Married in Vegas for $16,” he says. He credits their union to good fortune. “And I’m away a lot for work. That was a marriage saver, because we’re so pleased to get back together.” Hannan has multiple sclerosis, so in recent years they’ve spent more time together. “She’s pretty much bed-bound. That takes a lot of care, and that’s cool. It’s one of those unfortunate things that fate has visited upon us. But we’re still having a pretty good time together.” His friendships are precious to him, too. Abraham played Bottom in A Midsummer Night’s Dream in 1988 as part of a crew of six men playing the “rude mechanicals.” “Those six guys have remained friends to this day, so that gives you an idea of what friendship means to me. And let’s not leave off this scourge we’ve all suffered through for the last year,” Abraham says. “We’re just lucky we’re all still alive and functioning.”

F. Murray Abraham and Rob McElhenney in the TV series Mythic Quest

BEST ADVICE F. Murray Abraham’s tips for a daily exercise routine: “It’s a fabulous way to start the day because that time is strictly your own. I listen to good music or try to learn lines from a script while I’m on the bike.” “It’s important to remind yourself of your responsibility to your own body. That’s what people don’t remember: If you honor your body, your body will honor you in return. When I don’t feel like it, that’s when I really have to do it. It reminds me that I am responsible for myself. It’s all self-motivation.” CLOVER LIVING

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YOUR PLAN

Your Questions, Answered

“

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Health insurance can feel like a murky alphabet soup. Still, understanding the details is the best way to make the most of the plan you choose.

What are all the different parts of Medicare?”*

Medicare is a federal health insurance program. People who are 65 and older as well as certain younger people with disabilities are eligible for Medicare. The Centers for Medicare and Medicaid Service (CMS) oversees Medicare. The Medicare health insurance program is divided into four parts: Parts A, B, C, and D. Parts A and B are also

known as Original Medicare. PART A helps you cover the big stuff, including hospitalizations, skilled nursing facilities, hospice care, and home healthcare. PART B helps you cover routine care, including doctor appointments, outpatient care, preventive services, durable medical equipment, occupational and physical therapy, and home healthcare. PART C is also known as Medicare Advantage. Medicare Advantage plans must include

all Part A and Part B benefits. Advantage plans may include extra benefits for services like prescription drug coverage, vision, and dental. You must already be enrolled in Medicare Parts A and B to join a Medicare Advantage plan. PART D covers prescription drugs—including many recommended shots and vaccines. Part D coverage may be offered as a stand-alone plan or as part of a Medicare Advantage with Prescription Drug (MAPD) plan.

*LEARN MORE Still have questions about Medicare? Visit cloverhealth.com/medicareblog for more easy explainers and FAQs. You can also visit Medicare.gov. 46

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PUZZLES

Test Your Skills, Boost Your Brain Power Turns out, puzzles aren’t just a fun way to pass the time. They also sharpen cognitive skills that tend to weaken as we age—including short-term memory, reaction time, and grammatical reasoning. In fact, research cited in the International Journal of Geriatric Psychiatry estimates that older adults who regularly work puzzles have brain function equal to 10 years younger than their age!

FRANCESCO CICCOLELLA

ANSWERS

CLOVER LIVING

SUMMER 2021

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PUZZLES

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