Palouse Seniors, February 2019

Palouse

Seniors

SPRING 2019

INSIDE:

Exercise and aging: How to work out safely after 50 Palouse Seniors is an advertising supplement of the Lewiston Tribune and Moscow-Pullman Daily News

2 | February 16, 2019 | Moscow-Pullman Daily News & Lewiston Tribune

PALOUSE SENIORS

Home security tips for seniors • Lock windows and doors.

It may seem like common sense, Seniors are often targeted but failure to repeatedly lock by criminals. Though many windows and doors can, and criminals target seniors from often does, give burglars easy afar via telephone or internet entry into the home. scams, criminals seek to enter • Think about a smart seniors’ homes. The Bureau of doorbell. Technology now Justice Statistics offers that, enables doorbells to provide between 2003 and 2013, the ratio of property crime to violent a video feed to a person’s crime was higher for the elderly smartphone or tablet over WiFi. This allows residents to see who and persons between the ages is at the door and speak to this of 50 and 64 than it was for person without having to open younger persons between the the door. Some products like ages of 25 and 49.

Ring¨ will even register motion Home security is important activity and record short videos for people of all ages, but from outside of the house. especially so for seniors and • Don’t share or leave keys. aging individuals living alone.

By following certain safety tips Avoid leaving keys under a mat and developing a home security or in a flower pot. Others may you are away. be watching your actions and plan, seniors can feel safer at gain access to your home while • Ask for ID. When service home. people or other individuals IN PRINT: Palouse Seniors come to the door, verify their ENJOY PALOUSE SENIORS is published every other credentials by asking to see some month, with 6,500 copies identification. distributed in the MoscowPalouse Pullman Daily News and • Get a home security Lewiston Tribune. Readers system. The best protection can also pick up a copy at the against burglars is a home Moscow-Pullman Daily News and Lewiston Tribune offices. security alarm, states ONLINE: Check out HomeSecurityResource.org. the latest edition in Such an alarm often deters digital format online at burglars from breaking in. www.DNews.com, just click on the • Install a lockable mailbox.

Special Sections tab.

Locked mailboxes restrict access INSIDE: To advertise your business Exercise and aging: or service, contact Sally Imel to sensitive information, such as How to work out safely after 50 at simel@lmtribune.com bank account numbers, sent in the mail. Make sure retirement Courtesy of Metro Editorial

Seniors

SPRING 2019

Palouse Seniors is an advertising supplement of the Lewiston Tribune and Moscow-Pullman Daily News

checks or other payments are deposited directly into bank accounts instead of having them sent by check.

• Use home automation.

Home automation, or a “smart home,” can be utilized to turn on lights, set the thermostat, lock doors, and much more.

• Adopt a dog. Dogs can be an asset to seniors. Dogs provide companionship and can bark or alert seniors if someone is around or inside of the home.

Home security is serious business for seniors who are vulnerable to criminals.

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Moscow-Pullman Daily News & Lewiston Tribune | February 16, 2019 | 3

CANCER CARE NORTHWEST

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4 | February 16, 2019 | Moscow-Pullman Daily News & Lewiston Tribune

Learn how to sleep like a child again Courtesy of Metro Editorial

Many adults lament that even if they were solid sleepers in their younger years, by the age of 50, their quality of sleep has unraveled. Some cling to the wisdom that people simply do not need as much sleep as they get older. Even though that is partly true, sufficient sleep is still a vital component of a healthy life.

The National Sleep Foundation recently updated its sleep recommendations per age group to include categories

“may be appropriate” and “not recommended.” This includes a range of hours that may be adequate for certain adults.

Adults between the ages of 26 and 65 are advised to get seven to nine hours of sleep per evening. However, six hours or 10 hours also may be acceptable.

People over the age of 65 need roughly seven to eight hours of sleep each night, though between five and six hours also may be fine. Generally speaking, anything under five hours is not recommended based on data

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Many older adults do not get enough sleep due to insomnia, states Jack Gardner, MD, a neurologist certified in sleep medicine.

They’re concerned about health issues, may have sleep apnea, can experience pain or frequent urination, or may be taking medication that impedes sleep.

Dr. Leila Kheirandish-Gozal, director of clinical sleep research at the University of Chicago, says that, over time, insufficient sleep can impact metabolism, mood, memory, and heart function.

Various strategies can help people get more sleep and enjoy better sleep quality.

• Create a luxury bed environment. Splurge on the largest mattress you can afford and one that is comfortable for both parties (if married/ coupled). A roomy bed routinely invites sleep. If you have a restless partner, try two separate beds pushed against each other.

• Consider white noise. The sounds of the house or outdoors may be keeping you up. Many people find that the gentle hum of a fan or a white-noise machine with a calming sound effect makes it easier for them to doze off than complete quiet.

It can also block out extraneous noises.

• Keep electronics out of the bedroom. It can be challenging to disconnect from electronics, but it is essential to falling asleep. Even a backlit text coming through in the wee hours can be enough illumination to disrupt sleep.

• See your doctor. If medications or illnesses are keeping you up, a change in regimen may provide the relief you need.

Older adults can learn the steps to sleeping more soundly and easily.

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Moscow-Pullman Daily News & Lewiston Tribune | February 16, 2019 | 5

are generally not required to provide advanced notice for disability-related accommodations.

However, it makes sense to provide such notice anyway. By doing so, men and women with limited mobility can ensure they will have adequate assistance during their trips. When made aware of passengers’ mobility issues, airlines or other travel companies may arrange for wheelchairs to be available at the gates or train platforms so passengers can easily make connecting flights and trains. In addition, advance notice gives companies a chance to provide seating accommodations that can make for a more enjoyable trip.

• Contact security agencies.

Security is part of modern travel, so

How to travel even if you have limited mobility such as rheumatoid arthritis; chronic obstructive pulmonary disease, or Many people dream COPD; and heart disease may make of traveling the world in it hard for people to travel. But that retirement. Such dreams come difficulty doesn’t mean aging men true every day. But many more and women should resign themselves retirees or people nearing to a sedentary lifestyle. Though retirement fear that their dreams they might require a little extra of seeing the world won’t be possible effort before boarding a plane for due to mobility issues beyond their parts unknown, the following are a control. Thankfully, such fears are handful of ways that aging men and largely unwarranted. women with limited mobility can Various conditions can affect men reap the rewards of traveling. and women’s mobility. Many such • Contact airlines or other issues tend to arise after age 50, transportation companies if you prompting many people to believe require special accommodations. their post-retirement travel plans will The U.S. Department of never come to fruition. Conditions Transportation notes that passengers Courtesy of Metro Editorial

travelers, especially those traveling by air, should expect to go through security checkpoints during their trips. Travelers with limited mobility should contact the security agencies in their home country as well as those in any country they plan to visit to get an idea of what they can expect. Knowing these guidelines in advance can help people with limited mobility determine if they should arrive extra early so they can make it through security checkpoints in time to make their flights or trains.

• Contact hotels directly. Each country has its own laws regarding how to accommodate people with physical disabilities or mobility issues, so don’t leave things to chance. Before booking a hotel room abroad, travelers with limited mobility should contact the hotel directly to confirm that it can accommodate their needs.

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6 | February 16, 2019 | Moscow-Pullman Daily News & Lewiston Tribune

The downside is it’s impossible to measure just how many probiotics While the body can be healthy can be acquired from foods. That without the addition of probiotics, is what makes supplementation having more can be beneďŹ cial. The so handy. Capsules and tablets are Cleveland Clinic says that food and loaded with a variety of dierent supplements containing probiotics are harmless, and many of them active bacteria and yeast cultures assist the good bacteria already in the gut actually are linked to to aid the digestive system in present in your gut. When a course numerous health beneďŹ ts, such measurable ratios. Some tout of antibiotics wipes out both good as weight loss, enhanced immune anywhere from one to 30 billion function, reduced risk of disease, and and bad bacteria, for example, active colony-forming units (CFUs) improved digestion. Unfortunately, probiotic-rich foods and supplements per serving. bad bacteria also vie for space in the can more readily replace what’s lost.

Side eects gut. If the good bacteria and yeasts, Dietary sources of probiotics Probiotics are generally healthy or probiotics, are not in abundance include some yogurts, cheeses, keďŹ r, for people to consume in amounts to push out the bad bacteria, sauerkraut, miso, kimchi, pickles, found in foods, advises the Mayo like salmonella and E. coli, those and beverages like kombucha, a Clinic. Most healthy adults bad bugs can proliferate, causing fermented tea. Getting probiotics problems. It is essential to keep an from foods is the most natural way can safely add foods or dietary abundance of probiotics available to to supplement good gut bacteria, as supplements that contain probiotics to their diets. Introducing probiotics stay healthy and maintain the “good the foods meld with the probiotics may cause temporary and mild vs. badâ€? balance in the gut. in ways that doctors may never atulence, discomfort and bloating. understand to deliver the most beneďŹ ts.

Feel your best starting with your stomach Courtesy of Metro Editorial

Did you know that they key to personal health may begin in the core of the body? Doctors and researchers are learning more and more about how the immune system and other functions of the body are tied to microscopic players housed in the stomach and intestines. Improving this digestive environment can beneďŹ t the body in various ways.

Understanding probiotics Bodily bacteria outnumber body cells by 10 to one, oers the health and wellness resource Healthline.

Most of the bacteria in the body

Getting probiotics

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Moscow-Pullman Daily News & Lewiston Tribune | February 16, 2019 | 7

genetics, according to Headcovers Unlimited, a company that produces wigs, scarves and other headwraps. But nearly everyone will experience some sort of age-related hair loss. Hormonal changes during menopause can cause noticeable thinning and scalp exposure that may be mistaken for actual hair loss.

There are many ways to mitigate hair loss. Here are some handy tips.

• Try a new cut. Work with your stylist to determine a haircut that can suggest the appearance of thickness and camouflage the loss of density or bare spots. Graduated layers kept close to the face can help, as can pixie cuts. Men can choose to go entirely bald and bold.

• Treat hair gently. Avoid harsh chemical processes and constant heat styling. Protect fragile hair from damage by pampering it.

• Look for thickening formulas. Many shampoos, serums and conditioners tout volumizing or thickening properties. These can help plump up hair and make thinning less apparent.

• Talk to your doctor.

Hair loss may be a result of medication, a skin condition or aging. Doctors may suggest products, such as Minoxidil and

Coping with age-related hair loss Courtesy of Metro Editorial

Attitude goes a long way in regard to self-esteem. With a positive spin, it’s possible to get through difficult situations and even have a favorable outlook on getting older. But even the most optimistic among us may at times worry about the physical signs of aging and wonder what can be done to make them feel and look their best.

Wrinkles and a little extra weight around the middle certainly garner attention, but hair loss is another agerelated concern. As people age, their hair changes in several ways. Graying through loss of melanin pigment is the most apparent. MedlinePlus, the health information resource from the U.S. National Library of Medicine, says that strands of hair also can become less dense and smaller through the years.

Many follicles also may stop producing new hairs. Regardless of age, it is customary for a person to lose about 100 hairs a day. If those hairs are not replaced as readily as they once were, patches of thinning and balding hair may appear.

The rate at which hair falls out is largely determined by

Lipogaine formulas, that can be Hair thinning and hair loss used on the scalp to reduce hair can be a symptom of getting loss and help follicles produce older. Knowledge is key to new hair strands. improve hair’s appearance at any age.

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8 | February 16, 2019 | Moscow-Pullman Daily News & Lewiston Tribune

• Choose the right places to exercise outdoors. Exercising outside provides the best of both worlds for many people, providing a chance to get healthy all while enjoying the great outdoors. When exercising outdoors, choose areas that are be physically active. However, not remote and where others anyone with such a condition can see you and offer help if and even those who don’t fall you suffer an injury or have an into those categories should accident. Boardwalks, public consult with their physicians parks and outdoor gyms are and receive a full physical before safer places to work out than exercising. Such a consultation wooded areas or other places and checkup can shed light well off the beaten path. on any unknown issues, and • Stay hydrated. The NIA physicians can offer advice notes that many people lose on how to safely manage any their sense of thirst as they problems that may arise. age. But just because you aren’t • Begin with low-intensity thirsty does not mean you don’t exercises. Even if you feel great need water, especially while and have maintained a healthy exercising. Water regulates body weight, don’t push yourself too temperature and lubricates the hard at the start. Your body joints, thereby decreasing your needs time to adjust to physical risk of injury during exercise. activity, so choose low-intensity Exercising after 50 can help exercises like walking and people live healthy well into light strength training so your retirement. But caution must be muscles, tendons and ligaments exercised when aging men and can adjust. Initially, exercise women return to exercise after a every other day so your body has long break. ample time to recover between workouts.

Exercise and aging: How to work out safely after 50

to get back in the gym. That’s a wise decision that can increase In an ideal world, people young and old exercise each day. a person’s chances of being healthy and happy in retirement.

But as men and women age, finding time to work out is not But before beginning a new exercise regimen, men and so easy. women over 50 should take Commitments to work and heed of the following safety tips family often take precedence to ensure their efforts are not over daily exercise. As a result, derailed by accident or injury. many people 50 and over might • Speak with your physician. not have exercised regularly The National Institute on Aging or at all in many years. But as children grow up or even move notes that even people with chronic conditions such as heart out, people facing down their golden years are often compelled disease, diabetes or arthritis can Courtesy of Metro Editorial

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Moscow-Pullman Daily News & Lewiston Tribune | February 16, 2019 | 9

Pros and cons of joint replacement surgery Courtesy of Metro Editorial

To people outside the medical field, joint replacement surgery might sound like a solution that’s considered only after all other options have been exhausted. But joint replacement surgery has become very common, even though some studies have suggested certain procedures are being performed unnecessarily.

A 2014 study published in the journal Arthritis and Rheumatology found that onethird of patients who undergo knee replacement surgery may not be appropriate candidates for the procedure because their symptoms are not severe enough to merit aggressive intervention like surgery.

The decision to undergo surgery is always a patient’s to make. Weighing some pros and cons of joint replacement surgery can help patients make the most informed decisions possible.

Pros The Cleveland Clinic notes that many patients who have undergone joint replacement surgeries have experienced

dramatic improvement within a relatively short time after undergoing the surgery. Much of that improvement is related to pain, which for many people becomes overwhelming prior to surgery.

Another benefit to joint replacement surgery is the recovery time. For example, the Cleveland Clinic notes that patients who have knee replacement surgery are usually standing and even moving the joint the day after their surgeries. Within six weeks, those same patients are typically walking comfortably with very little support. While each patient is different, any fears that joint replacement surgery will require patients to be immobile for months after surgery are unwarranted.

Joint replacement surgery also can be a long-term solution, whereas the alternatives might not be. The Cleveland Clinic says that roughly 85 percent of knee implants will last 20 years, and that life expectancy figures to grow as technology advances.

Cons As beneficial as joint replacement surgery can be, it’s not without downsides. Cost is one such disadvantage. How much a patient pays for the surgery depends on his or her coverage, but AARP notes that the average knee replacement surgery costs $31,000. Such costs can be prohibitive for aging men and women who are no longer working.

Another potential disadvantage to going under the knife, especially for those who are borderline candidates for replacement surgeries, is the likelihood that surgery won’t have a significant impact on quality of life. A 2017 study published in the journal BMJ found that knee replacement had minimal effects on quality of life, especially for patients whose arthritis was not severe.

Joint replacement surgeries are common. When deciding if surgery is their best option, patients should consider the pros and cons of going under the knife before making their final choice.

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10 | February 16, 2019 | Moscow-Pullman Daily News & Lewiston Tribune

Questions to ask when your doctor prescribes a new medicine

people, especially aging men and women whose bodies might be Though few people may want more susceptible to conditions that to take medicine each day, are often treated with medication. prescription drugs prolong lives and help people manage conditions There’s no denying that prescription drugs can save lives. that might otherwise make it But men and women have a difficult to live life to the fullest. right to explore their options A 2017 survey from Consumer when doctors prescribe them Reports found that 55 percent of people living in the United States medications, and asking the right take a prescription medicine. The questions when doctors suggest medication can help men and survey also found that those who women decide if prescription take prescription drugs use an average of four such medications. medicine is their best option.

That figure might alarm some Courtesy of Metro Editorial

To help men and women make the best decisions regarding their healthcare, the National Institute on Aging advises people to ask their physicians these questions when being prescribed a new medicine.

• What is the name of the medicine, and why am I taking it?

• Which medical condition does this medicine treat?

• How many times a day should I take the medicine, and at what times should I take it?

• If the prescription instructions say the medicine must be taken “four times a day,” does that mean four times in 24 hours or four times during the daytime?

• How much medicine should I take?

• Should I take the medicine on its own or with food? Should I avoid certain foods and beverages when taking this medicine?

• How long will it take this medicine to work?

• Will this medicine cause problems if I am taking other medicines?

• Can I safely operate a motor vehicle while taking this medication?

• What does “as needed” mean?

• When should I stop taking the medicine?

• What should I do if I forget to take my medicine?

• Can I expect any side effects? What should I do if I have a problem?

• Will I need a refill, and how do I arrange that?

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Moscow-Pullman Daily News & Lewiston Tribune | February 16, 2019 | 11

Babysitting for grandparents Courtesy of Metro Editorial

Witnessing your children getting older and starting their own lives and families can be bittersweet. There is pride that comes with seeing their successes, but the melancholy of knowing that the years have passed so quickly. Although you may no longer be tucking your children into bed, reading them bedtime stories or bandaging “boo-boos,” when your children have children, the chance to nurture can start anew.

One of the great joys that comes from having older children is the ability to welcome and love grandchildren. Grandchildren are points of light in people’s lives and provide the exuberance and excitement that reminds you of your own youth.

Grandparents often are thrilled to be involved in the care and upbringing of their grandkids.

Some may also live with their grandchildren to help take some pressures off of adult children.

Babysitting is one way that grandparents can be a frequent fixture in their grandkids’ lives.

If it’s been some time since you cared for little children, it’s well worth it to take a refresher course in child care.

Make sure it’s safe Conduct a safety audit of your home if grandchildren will be coming over to your place. Are outlets secured with covers? Are medications you may be taking out of reach? Do you have gates to block stairs or restrict access to certain rooms? Modifications may be needed.

Assess your health Chasing after children can be a workout. Be sure you are up for the challenge and have the stamina. If you have any medical conditions that can impair judgement or reaction time, you might want to reconsider babysitting.

And if you aren’t certain about something, ask. This involves everything from crib bar widths to car seat installation.

Babysitting can be a joyous task for grandparents who are ready for the job.

Take directions The way you parented may not be the same way your own children parent. Be humble and follow their lead with regard to instructions. The parenting guide Apt Parenting advises that you should ask about the eating and sleeping habits of the child.

You may have to defer to your own children’s guidelines on discipline and behavior.

Learn what’s new Many things regarding childcare have changed in the last 20 years, including safety laws and guidelines. Be sure you are up to date on these changes.

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12 | February 16, 2019 | Moscow-Pullman Daily News & Lewiston Tribune

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