Women diagnosed with breast cancer who want to speak with someone who has survived the disease can do so thanks to a unique program sponsored by the American Cancer Society. The Reach to Recovery program from the ACS connects current cancer patients with breast cancer survivors
via an online chat. Patients, regardless of where they are in their cancer journeys, can connect with volunteers for one-onone support. Volunteers can help patients cope with treatment and side effects while also offering advice on speaking with friends and family, working while receiving
treatment and more. Even people facing a possible breast cancer diagnosis can sign up. The program works by asking patients and volunteers to join the program and create profiles on the Reach to Recovery website (www.reach.cancer.org). Patients then look for a match by searching volunteer profiles,
filtering through suggested matches and sending an online chat request to volunteers. Patients and volunteers can then schedule a chat and discuss any concerns patients may have. Volunteers with the Reach to Recovery program are breast cancer survivors who have been trained by the ACS to provide peer-topeer support to people facing a breast cancer diagnosis. Volunteers can provide support to patients, but are prohibited from offering medical advice. More information about the Reach to Recovery program, including how to join as a patient or volunteer, is available at www.reach.cancer.org.
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Resilient — the best word to describe the woman behind this survival story, CJ Mcpherson-Heaney. CJ has survived breast cancer not once, but twice in her lifetime. She was first diagnosed back in 1982 at the tender age of 31. Having been adopted, CJ didn’t know any of her family medical history at the time, making things even more challenging.
“My youngest daughter wasn’t even a year old when I found the lump — a rather large lump,” she said. “Now you must understand back then breast cancer was considered an old woman’s disease, not a diagnosis for a 31-year old mother. Needless to say, I felt scared and truly alone.
“Everything happened so fast — within a week I had my biopsy, diagnosis, and a botched mastectomy which landed me in the hospital for a week of recovery. After that I did a year of chemotherapy while working and raising my children. I was left with a prosthesis and my sense of humour which helped me get through some interesting experiences. Life is life, and if you take it too seriously, you’re going to miss out some of the sillier things it throws at you.”
And life did throw another curveball at CJ in 1988 when she was laid-off from her job, but CJ rose to the challenge and decided to return to college. After a long overdue divorce in 1995 things were appearing like it was to be smooth sailing ahead. Instead it was another curveball...
“It was 14 years and 2 weeks to the day, I was driving my car and hit a
bump – and my breast hurt. I contacted my surgeon, but he insisted breast cancer does not hurt. My best friend was head of the St. Luke’s Breast Center. She performed an ultrasound and discovered the mass. It was less than a year prior that I had a mammogram. The cancer grew that fast in that little time.
“I was prepared this time,” she explained, “asking to be discharged 18 hours after the mastectomy. I wanted to recover back in my own space. I wanted my own kitchen (I’m a good cook), my own bathroom, my own bedroom. Looking at the bright side of things... for 14 years, I had to wear a bra and prosthesis and now I could literally throw it away!”
CJ not only survived this familiar disease once again but, after some detective work, found her own familiar connections that connected some of the dots in her medical history.
“I made the rare discovery that my biological father was a newspaper columnist. In a Mother’s Day tribute, he wrote about his mother dying of breast cancer when she was only 43 years old. He posted a photo of her which I treasure to this day, because she is my medical history. It was also astounding to learn that my father was a writer — a newspaper columnist for over 60 years; ever since I was just a little girl, I’ve always loved to write. Give me a scrap of paper and a pencil, and I’ll write you a story. In fact, about a year ago I finished my third novel in the Always and Forever trilogy (www. alwaysandforevertrilogy.com). Writing is literally in my soul.”
See, I told you, “resilient” is the perfect word to describe her! CJ’s story continues because of her resiliency, bravery, and joy for life.
The word survivor finds itself as a definitive characteristic in so many potential categories in life but in Kim Overlie’s world it took root within herself and has more recently transitioned into the word thriver. Back in 2017, Kim had just finished her seven-year mission of receiving her PhD and was ready to start her new professional journey along with the support of her beautiful family.
“I was looking forward to some normalcy with my family and my new job,” she said. “My husband and I were exercising together, eating healthy, and had just completed our fourth half marathon. We had also just learned we were going to become grandparents for the first time…But, as with many things in this life, God delivers unanticipated blessings at the most unexpected times.
“On August 31, 2017 at 5 p.m.,” she continued, “I moved out of the office I had called home for the past year. The very next morning while I sat on my deck with my coffee enjoying the sun and the quiet, I received the call. It was officially cancer.”.
Would you be willing to share what the diagnosis process looked like for you?
“I completed my annual mammogram and later the same day received a call to schedule further testing. Two days later, I learned I had a 1.9 cm tumor that was a rare and aggressive type of breast cancer called Triple Negative (TNBC). With no receptors, TNBC treatment options are more limited and tends to recur more often- lessening the survival rate in comparison to other cancer subtypes.”
Hearing the word cancer is devastating how did you handle your diagnosis?
“Once I read the report from my mammogram, I knew it was cancer based on the medical terminology used and started preparing myself for that diagnosis.
“After being diagnosed, chemotherapy was mentioned. At the time, I wasn’t interested in completing chemo but that changed. I remember the words as clear as if it were just this morning. ‘Kim,’ the nurse said, ‘I don’t think you understand. If you want to live, you WILL do chemotherapy.’ For the next few days, I thought about those words. I realized I was not afraid to die. My faith was and is strong. I prayed a lot. And finally it came to me — it wasn’t that I was afraid to die, I was afraid to not be able to live!
“The most difficult times for me emotionally came once I started treatment and I felt like I wasn’t contributing to my family. My husband reminded me that my job, my only job, was to beat cancer. It took me a while to come to terms with that.”
Every cancer patient’s experience is different what did the road to health look like for you?
“I began chemo that September and completed four, biweekly rounds of two chemotherapy drugs, followed by a shot that boosted my white blood cell count. My hair fell out 10 days after my first chemotherapy; once it started, we had a head shaving party. After the first two months, I completed another 12 weeks of infusions of another chemotherapy drug. We had ‘chemo parties’ at every infusion — we sat on laps, took silly selfies, and laughed until we cried. I never went to chemo alone.
“My husband and I also made several trips back and forth to the Mayo Clinic to meet with surgeons and finalize my plans for surgery and reconstruction. We opted for bilateral mastectomies with imme-
diate reconstruction. After surgery, pathology determined that only 50% of my tumor had been killed by the chemo, which increased the possibility of remaining cancer cells in my body. For this reason, I opted to complete an additional six months of oral chemotherapy. Thankfully, a PET scan and MRI completed in June 2019 suggested no evidence of disease.
“Even before I received the official diagnosis, I sought out other survivors to build my support system. One survivor told me to ‘assemble your cancer posse.’ I will be forever grateful for her wisdom and have passed these same words onto others beginning their own cancer journey. My community’s support was also amazing. One friend started an online meal sign-up and another asked if he could organize a benefit. We created a private Facebook group to keep everyone informed and reduce any discomfort surrounding breast cancer — making it okay to talk about openly.”
Kim has not only beaten the odds and survived her journey with breast cancer but finds herself thriving as a licensed psychologist at HP Psychological Associates in Duluth. She helps mostly trauma, abuse, neglect, and depression/anxiety patients but also specializes in treating and supporting cancer patients and their loved ones.
“Cancer has honestly enriched my life,” Kim said. “When faced with my own mortality, I found that a lot of things really didn’t matter anymore. Cancer has taught me to be fully present in my life and seek joy. I’ve learned to forgive more freely. It’s taught me that even though I thought I had good self-care, it needed to get better, and I needed to intentionally build balance into my life. I have learned to sleep more and worry less, to not hold on to anger and to not let stressors build up. And I laugh. A lot.”
No two women are the same. But when it comes to breast cancer, women from all walks of life share various risk factors for a disease that the World Health Organization indicates is the most frequent cancer among women.
Risk factors are anything that affects the likelihood that individuals will get a certain disease. In regard to breast cancer, the American Breast Cancer Foundation (ABCF)notes that various factors, some that result from lifestyle choices and others that are not changeable, can increase a woman’s risk of developing breast cancer. Recognizing these risk factors can help women make any necessary changes and even highlight the importance of routine cancer screenings that can detect the presence of the disease in its earliest, most treatable stages.
Recognizing these risk factors can help women make any necessary changes and even highlight the importance of routine cancer screenings that can detect the presence of the disease in its earliest, most treatable stages.
The ABCF notes that certain habits or behaviors can increase a woman’s risk for breast cancer. But the good news is that women who understand the link between certain habits or behaviors and breast cancer can avoid those behaviors to decrease their risk of developing the disease. According to Breastcancer.org, the following are some habits, behaviors or lifestyle choices that can increase a woman’s risk for breast cancer.
► Alcohol consumption: Breastcancer.org notes that researchers have uncovered links between the consumption of alcoholic beverages and hormone-receptor-positive breast cancer. One study found that women who consume three alcoholic beverages per week have a 15 percent higher risk of developing breast cancer than women who don’t drink at all. And while research into the con-
nection is limited, a 2009 study found a link between alcohol consumption and breast cancer recurrence.
► Sedentary lifestyle: Exercise consumes and controls blood sugar and limits blood levels of insulin growth factor. That’s an important connection, as insulin growth factor can affect how breast cells grow and behave. A sedentary lifestyle also can increase a woman’s risk of being obese, which the ABCF notes is a risk factor for breast cancer among postmenopausal women.
► Smoking: Smoking has long been linked to cancer, and Breastcancer.org notes that smoking has been linked to a higher risk of breast cancer in younger, premenopausal women.
Unfortunately, many risk factors for breast cancer are beyond women’s control. For example, the ABCF notes that roughly two out of three invasive breast cancers occur in women age 55 and older. Women cannot change their ages, but recognizing the link between age and breast cancer risk is important, as such a recognition may compel more women 55 and older to prioritize cancer screening.
Gender and family history are two additional unchangeable risk factors for breast cancer. Women are much more likely to get breast cancer than men. In addition, Breastcancer.org notes that between 5 and 10 percent of breast cancers are believed to be caused by abnormal genes that are passed from parent to child.
Women are not helpless in the fight against breast cancer. Knowledge of breast cancer, including its various risk factors, is a great weapon against it as women look to reduce their risk of developing the disease.
Mammograms take images of breast tissue to determine the presence of abnormalities, including lumps. Women may undergo traditional, 2D mammograms, but increasingly many healthcare facilities are now employing 3D technology because it can provide clearer pictures.
A 3D mammogram, also called digital tomosynthesis, takes several different X-rays of the breasts and combines those images to establish a three-dimensional picture. The Mayo Clinic says a 3D mammogram is typically used to search for breast cancer in people who may have no outward signs or symptoms. It also may be used to help diagnose the cause of a breast mass or nipple discharge. Doctors may suggest 3D imaging to get a better look at any growths or help identify the source of any symptoms a person may be concerned about.
sion will take multiple angles to make a digital recreation of the breast. Medical News Today says this enables doctors to look at small, individual sections of the breast tissue that may be as thin as just a single millimeter. A study published in the journal JAMA Oncology says cancer detection rates are higher in people who do 3D imaging over time. Three-dimensional mammograms can be useful for women with dense breast tissue or those at higher risk for breast cancer. Although experts at MD Anderson Cancer Center advise any woman who needs a mammogram to get the 3D version. However, 3D mammography may not be covered by all insurance plans.
Women may undergo traditional, 2D mammograms, but increasingly many healthcare facilities are now employing 3D technology because it can provide clearer pictures.
Two-dimensional mammograms are still the industry standard. The 3D versions are obtained in a similar fashion by pressing the breasts between two imaging plates. Rather than just taking images from the sides and top to bottom, the 3D ver-
It’s important to note that a 3D mammogram releases the same amount of radiation as a traditional mammogram. It is of no greater risk to the patient, and it is approved by the Food and Drug Administration. Also of note, because 3D mammograms produce more images, it may take a radiologist a little longer to read one than it would a 2D mammogram.
Once the initial shock of a breast cancer diagnosis wears off, many patients are ready to get down to business and begin treatment. Based on data collected by the SEER database, which is maintained by the National Cancer Institute, fiveyear survival rates for breast cancer in the United States are excellent. If the cancer is localized or regional (spread to nearby structures or lymph nodes), the survival rate is 99 percent and 86 percent, respectively. If the cancer has spread to distant parts of the body, the five-year survival rate is 27 percent. These survival rates underscore the importance of early detection and treatment.
Treatment may induce feelings of anxiety among patients. Equally scary can be what to expect after treatment
ends. Here’s a closer look at what comes next.
If treatment involves surgery for a lumpectomy or mastectomy, patients will move to into the recovery room after surgery to wake up from anesthesia. BreastCancer.org says if you are feeling any pain, now is the time to speak up, as staff in the recovery room assess your pain and vital signs. Many surgeries are completed on an outpatient basis. However, more invasive surgeries that involve lymph node dissection require a hospital stay.
Doctors will set up a schedule of follow-up care to check surgical sites and monitor healing.
Among American and Canadian women, breast cancer ranks as either the most commonly occurring cancer or a close second. The World Cancer Research Fund says there were two million new cases of breast cancer in 2018 across the globe, while the American Cancer Society notes the chance that a woman will die from breast cancer is about 2.6 percent.
Fortunately, for most women, a cancer diagnosis is not terminal.
Early detection and thorough treatment helps to improve the
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five-year survival rate, especially for those with cancer that is localized to the breast or has only minimally spread. Women may have to undergo various forms of treatment, including radiation, chemotherapy and surgery. The National Cancer Institute notes that, while they’re effective, breast cancer treatments can cause chang-
Radiation or chemotherapy may be used in conjunction with surgery and may continue even after surgery.
Chemotherapy causes an “enormous assault” on the body, according to Marisa Weiss, MD, founder of Breastcancer.org. Many of the hurdles that people feel post-treatment are lasting fatigue. WebMD says a phenomenon called “chemo brain” can occur. This is a mental change characterized by an inability to focus and memory deficits.
In addition, after chemo ends, it may take up to six months for hair to start to grow back, and hair that grows back may be a different color and have a different texture.
The American Cancer Society says side effects from radiation may vary depending on the patient. Extreme fatigue is often noted, and such feelings may come and go.
Some people experience skin
es that affect a woman’s physique, body image and sexuality. Some changes will be shortterm, such as hair loss or fatigue. Others may be permanent, such as breast loss or scarring from lumpectomy and mastectomy. Fertility also may be affected, potentially compromising a woman’s ability to get pregnant after treatment. Regardless of the changes, breast cancer patients must realize they are not alone. Scores of women have experienced similar feelings and can be sources of support
changes in the radiation treatment area. The skin may appear red, irritated, swollen, or blistered. Over time, the skin may become dry, itchy or flaky.
Depending on certain types of radiation treatment, radioprotective drugs may be offered to help protect certain normal tissues.
Doctors will prescribe a regimen for follow-up care. Every few months women may expect a visit at first. The longer you have been cancer-free, the fewer follow-up visits will be required. Mammograms on any remaining breast tissue will be scheduled between six and 12 months after surgery, and annually thereafter.
Bone density tests and blood and imaging tests also may be recommended if you are taking certain medications or have physical indicators that the cancer might have come back.
Getting back on track after breast cancer treatment can take time. Eventually, life can return to normal, especially for patients with a good support team in place.
and inspiration during recovery. In addition, a handful of strategies can help women confront the physical changes resulting from cancer treatment in a positive way.
► Understand that it is okay to feel frustrated, upset or angry with the changes that have occurred. It doesn’t make you shallow. Anyone has the right to grieve treatment options that have changed their bodies in various ways.
► Attempt to focus on how cancer treatment and the entire experience has made you stronger and more
in tune with life. Cancer can be a wake-up call that sparks positive changes going forward. Focus on your strengths, rather than on what you cannot reverse.
► Look for new ways to enhance your appearance, like a new hairstyle. A makeup makeover also can help. Some women like to splurge on a stylist who can help shape a wig or offer them some innovative ideas to change their appearance.
► Speak with a doctor about what you can do to treat and camouflage skin changes from treatment. Topical creams
may alleviate redness or dry patches while other remedies can minimize surgical scarring.
The changes in body image that breast cancer survivors experience tend to be connected to the features that society characterizes as “feminine.” Loss of one or both breasts can greatly affect body image. However, if mastectomy surgery is necessary, speak with your doctor about reconstruction possibilities. There also are very good prosthetic inserts and bras that can mimic the look of natural breasts under clothing.
When you think about your approach to money management — how does it make you feel? Confident? A little freaked out? Something in between those two? If you’re like most people, it’s the something in between feeling.
Financial management isn’t something which has been traditionally taught or addressed in education, so it’s no wonder four out of 10 adults give themselves a failing grade when it comes to personal finance. If it wasn’t a skill taught (and taught sufficiently) in your home growing up, it’s not a mystery why some people are able to get by with some of the basics of managing money but aren’t feeling completely competent when doing it.
Get money smart. Assess your skills and knowledge on some fundamental money basics:
• Budgeting
• Debt management
• Savings for the short term (like a yearly vacation), mid-term (like a car down payment) and long term (like retirement)
• Investments and how they work
• Insurance and Tax
Feeling like you have a good budget and debt management strategy in place? No clue if you have enough insurance or how taxation affects you? Feeling okay-ish when it comes to retirement planning?
Take your assessment and figure out areas where you need to get a little more versed and where you could use a bit more help.
Use your resources. If you know someone who does taxes for a living, ask them to take you through
the basics of how to maximize your income with your withholdings and deductions. Ask your benefits person at work to help you understand terms and options within your insurance plan or how the company’s defined benefit plan and/or 401(k) programs can benefit you more. Have a friend who is financially savvy with managing their household finances? Ask for tips and tricks.
It’s hard to admit that we don’t know something. If you aren’t
confident enough to ask for help from people we know, turn to some experts. Set up an appointment with a financial advisor to do a review of your retirement, life insurance, and investments. Choose someone you trust and be completely honest with them about how you aren’t confident with your handle on things. A good financial advisor will review your current financial state, help you create steps to reach your goals, and take you through assessing how comfortable you are with risk. If you
need help with debt management or creating (and sticking to) a budget, look for a reputable and accredited financial counseling service. Your local credit union or bank may have a partnership in place with certified financial counselors and can get you scheduled for no-fee appointments. It goes without saying that you can find anything on the internet.
If you’d like to lay down a base layer of knowledge before you start using resources to help, be careful. Anyone with a blog or Pinterest board can offer financial advice. Look at their credentials and search out advice from established experts and/or websites.
If you have a partner in your household you have an ally in this adventure. Get on the same page with brushing up skills and financial goals. Though going to a financial seminar or meeting with an advisor might not be the most romantic date, it may just be the most rewarding!
Have kids? Make it a part of your learning adventure to help them.
Kids pick up on money concepts as early as 2-3 years old (generally when they realize that money is used to buy things). As their age and understanding allows, help them understand basic financial principles and skills. You’re never too young or too old to have a review in Needs Versus Wants, Delaying Gratification, and setting up a Savings Challenge. Your confidence will grow as you sharpen up your skills. Life-long learning is a critical skill to success, so even if you hit a point where you feel confident in your money smarts, keep on learning!
AnnieFOUR OUT OF 10 ADULTS GIVE THEMSELVES A FAILING GRADE WHEN IT COMES TO PERSONAL FINANCE
The human body and its immune system excels at fighting foreign invaders like bacteria and viruses. Signaling chemicals called interleukins tell cells whether they are needed to fight illness or they should wait in the wings. While these immune defenders are doing their jobs, soreness, fatigue and swelling can occur – the natural side effects of an immune system response –but will soon dissipate.
However, many people deal with immune systems that are consistently revved up, even when no invaders are present. This is the problem with many chronic diseases and immune system dysfunction. Unfortunately, the inflammation that is a hallmark of immune defense becomes a
daily problem that may result in chronic pain and other complications. What many people may not realize is that the foods that they are putting into their bodies may exacerbate inflammatory responses, while others may help keep inflammation at bay. People with rheumatoid arthritis, Crohn’s disease, Hashimoto’s, and other chronic ill nesses may find that turning to the right diet can tame inflam mation and other symp toms. Recently, many health experts, including Dr. Barry Sears, founder of the Inflam mation and Research Foundation
and author of the “Zone Diet,” and Dr. Andrew Weil, who offers the Anti-Inflammatory Food Pyramid, have begun to tout certain purported to reduce inflam matory response over an extended period
As beneficial as some foods can be, it’s important to note that individuals are unique and certain foods may produce a particular response in some but not in others. Systematically isolating certain foods can help paint a picture of foods that can be problematic. But generally speaking, refined carbohydrates, sugar-sweetened beverages, fried foods, and processed meats may increase inflammation, advises Harvard Health Publishing. Conversely, certain foods and beverages that have been identified as reducing inflammation for many people. These include:
• tomatoes
• olive oil
• green leafy vegetables and cruciferous vegetables
• nuts, like almonds and walnuts
• fatty fish
• berries
• avocados
• green tea
• peppers
• grapes
• turmeric
• dark chocolate
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Including these foods in one’s daily diet may help to relieve the pain, bloating and fatigue associated with inflammation.
It is important to speak with a doctor before making any dietary changes. Discuss any inflammation issues you have been having and which foods might help. Generally speaking, a diet full of diverse, antioxidant-rich foods can provide relief for those with various levels of inflammation.
Yogurt is a dietary source of probiotics, healthy bacteria and yeasts that may improve overall health.
Did you know that the 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 benefit the body in various ways.
Bodily bacteria outnumber body cells by 10 to one, according to the health and wellness resource Healthline. Most of the bacteria in the body are harmless, and many of them in
the gut actually are linked to numerous health benefits, such as weight loss, enhanced immune function, reduced risk of disease, and improved digestion. Unfortunately, bad bacteria also vie for space in the gut. If the good bacteria and yeasts, or probiotics, are not in abundance to push out the bad bacteria, like salmonella and E. coli, those bad bugs can proliferate, causing problems. It is essential to keep an abundance of probiotics available to stay healthy and maintain the good versus bad balance in the gut.
While the body can be healthy without the addition of probiotics, having more can be beneficial. The Cleveland Clinic says food and supplements containing probiotics assist
the good bacteria already present in your gut. When a course of antibiotics wipes out both good and bad bacteria, for example, probiotic-rich foods and supplements can more readily replace what’s lost.
Dietary sources of probiotics include some yogurts, cheeses, kefir, sauerkraut, miso, kimchi, pickles, and beverages like kombucha, a fermented tea. Getting probiotics from foods is the most natural way to supplement good gut bacteria, as the foods meld with the probiotics in ways that doctors may never understand to deliver the most benefits.
The downside is it’s impossible to measure just how many probiotics can be acquired from foods. That is what makes supplementation so handy. Capsules and tablets are load-
ed with a variety of different active bacteria and yeast cultures to aid the digestive system in measurable ratios. Some tout anywhere from one to 30 billion active colony-forming units (CFUs) per serving.
Probiotics are generally healthy for people to consume in amounts found in foods, advises the Mayo Clinic. Most healthy adults can safely add foods or dietary supplements that contain probiotics to their diets. Introducing probiotics may cause temporary and mild flatulence, discomfort and bloating. Probiotics can be yet another tool to improve overall health at any age, but especially for adults looking to minimize illness risk.
In an ideal world, people young and old exercise each day. But as men and women age, finding time to work out is not so easy. Commitments to work and family often take precedence over daily exercise. As a result, many people 50 and over might not have exercised regularly or at all in many years. But as children grow up or even move out, people facing down their golden years are often compelled to get back in the gym. That’s a wise decision that can increase a person’s chances of being healthy and happy in retirement. But before beginning a new exercise regimen, men and women over 50 should take heed of the following safety tips to ensure their efforts are not derailed by accident or injury.
The National Institute on Aging notes that even people with chronic conditions such as heart disease, diabetes or arthritis can be physically active. However, anyone with such a condition and even those who don’t fall into those categories should consult with their physicians and receive a full physical before exercising. Such a consultation and checkup can shed light on any unknown issues, and physicians can offer advice on how to safely manage any problems that may arise.
Even if you feel great and have
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maintained a healthy weight, don’t push yourself too hard at the start. Your body needs time to adjust to physical activity, so choose low-intensity exercises like walking and light strength training so your muscles, tendons and ligaments can adjust. Initially, exercise every other day so your body has ample time to recover between workouts.
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 not remote and where others can see you and offer help
if you suffer an injury or have an accident. Boardwalks, public parks and outdoor gyms are safer places to work out than wooded areas or other places well off the beaten path.
The NIA notes that many people lose their sense of thirst as they age. But just because you aren’t thirsty does not mean you don’t need water, especially while exercising. Water regulates body temperature and lubricates the joints, thereby decreasing your risk of injury during exercise.
Exercising after 50 can help people live healthy well into retirement. But caution must be exercised when aging men and women return to exercise after a long break.
Surgery is not an inevitable side effect of aging. In fact, men and women over 50 can employ various preventive techniques to strengthen their bones and joints in the hopes of avoiding the surgical wing of their local hospitals.
According to AARP, more than 370,000 men and women undergo hip replacement surgeries in the United States each year. Some may think such surgeries are a final solution to their hip pain, but that
might not be the case, as AARP notes than one in 10 hip replacement recipients will need a second procedure for any number of reasons, including infection or mechanical failure.
A proactive approach that focuses on strengthening and protecting the hips can help aging men and women reduce their risk of one day needing hip replacement surgery. The following are a handful of exercises, courtesy of the AARP, that can help men and
women strengthen their hips.
Stand with your feet shoulder-width apart and keep your hands at your sides. With your knees slightly bent and your back naturally arched, bend at your hips as if you’re bowing out of respect as far as you can go, or until your torso is almost parallel to the floor. Return to the starting position. During the exercise, keep your core braced and don’t bow your back.
Stand with your feet shoulder-width apart. Loop a resistance band around both ankles, and then raise your right leg out to the side as far as you can. Hold in this position for a moment before slowly returning to the starting position. Switch legs and then repeat the exercise on the other side.
Loop one end of a resistance band low around a solid object, then stand to the left of
that object before looping the other end of the band around your right ankle. Place your legs shoulder-width apart, and then pull in your right leg until your ankles touch. Repeat with your left leg, this time moving to the right side of the object.
Lie on your back with your knees bent and your feet flat on the floor. Raise your hips to form a straight line from your shoulders to your knees, using some type of support
if you need to. Clench your butt at the top of the movement, pause, and lower yourself back down.
Men and women unaccustomed to exercise should consult their physicians before performing any of these exercises. In addition, if necessary, perform the exercises under the supervision of a personal trainer who can advise you on proper form and help you reduce your risk of injury.
Bright red or green pepper rings dress up this easy appetizer made from familiar ingredients. Keep the fat content low by choosing tuna packed in water rather than oil.
Serves: 8
Ingredients
1 6-ounce can white tuna in water, drained and flaked
1 tablespoon light mayonnaise
4 tortillas, spinach (green), tomato (red), or whole-wheat
8 dill pickle spears
4 carrots, shredded
8 pepper rings, green or red
Directions
Mix tuna and mayonnaise in a small bowl.
Frittatas are oven-baked omelets that can use all kinds of ingredients. Make ours with grape tomatoes, fresh basil, and feta cheese for a light and simple breakfast, lunch, or dinner.
Ingredients
8 eggs
1 cup halved grape tomatoes
¼ cup coarsely chopped fresh basil
1/3 cup feta cheese
Salt and freshly ground black pepper
Directions
1. Preheat the oven to 350 degrees.
2. In a bowl, beat the eggs. Gently add tomatoes, basil, and feta and sprinkle with salt and pepper.
3. Coat a 10- or 11-inch nonstick, ovenproof skillet with cooking spray and place over medium heat. Pour in egg mixture and cook without stirring for 30 to 45 seconds, or until the eggs are set on the bottom. Continue cooking, using a spatula
Find the words hidden vertically, horizontally, diagonally, and backwards.
Lay out each tortilla. Spread tuna in a line down the center of each. Top tuna with 2 pickles per tortilla and carrots. Roll each tortilla burrito-style; keep closed by wrapping 2 pepper rings around each tortilla.
Cut each rollup in half and center pepper ring on each half. Always wipe the blade(s) of a can opener after using it on tuna or any other canned item.
Excerpted from “Celebrate! Healthy Entertaining for Any Occasion”
Copyright ©2001 American Cancer Society
to lift the edges of the frittata toward the center of the skillet, while gently tilting the pan so the uncooked eggs run underneath the bottom of the frittata. Cook for 15 to 20 seconds, repeating the process several times until the egg on top is still wet, but not runny. Don’t worry if the frittata looks a little lumpy.
4. Transfer to the oven and bake for 3 to 7 minutes, or until the top is just set. Do not overcook.
5. Remove from the oven and let sit for 1 minute. Carefully run a spatula around the skillet edge to loosen the frittata and slide out or invert onto a serving plate.
Excerpted from “The Great American Eat Right Cookbook”
Copyright ©2007 American Cancer Society
SUDOKU ANSWERS
Elysian of Duluth
Senior Living at Elysian Senior Homes of Duluth offers the full spectrum of care including beautiful apartments with personalized care plans. Our apartment homes come in a variety of sizes, from studios to one bedroom floor plans with amenities specifically designed to make day-to-day senior living more comfortable and convenient. Opening soon. Now taking reservations.
110 Coffee Creek Blvd., Duluth
218-464-9400
ElysianofDuluth.com
Benedictine Living Community
Benedictine Living Community-Duluth offers a full continuum of care across our campus including rehabilitation, adult day services and skilled nursing and senior housing. Our goal is to provide a wide variety of quality care options for seniors while bringing health, independence and choice to life.
935 Kenwood Ave., Duluth
218-522-8900
www.blcduluth.org
Diamond Willow
Each Diamond Willow location has a smaller, homelike setting and natural beauty to give residents a higher level of comfort. Contact them for an in-person tour or visit their website for more information.
Duluth * Proctor * Cloquet * Grand Rapids * Mtn Iron
218-625-8488
www.DiamondWillow.com
Keystone Bluffs
With independent and assisted living under one roof, residents enjoy their golden years while Keystone Bluffs handles the meals, transportation, housekeeping and, when needed, assistance and 24/7 care.
2528 Trinity Road, Duluth 218-727-2800
www.KeystroneBluffs.com
CAR CARE
Auto Ace Express Lube
We are a small-scale, local business that can provide you with personal service. Let us take care of your investment so you never have to doubt the reliability of your vehicle.
1506 Kenwood Ave., Duluth 218-728-1453
autoaceexpresslube.com
Ignite Vapor and Tobacco
Ignite Vapor and Tobacco is a full-service smoke shop offering top-notch smoke, vape, cigar and hookah products and accessories. We want all customers to feel comfortable and welcome, so don’t hesitate to ask our knowledgeable staff any questions.
502 Hammond Ave., Superior 715-718-2800
www.ignitevaporandtobacco.com
MPECU
As a cooperative, our members, those who do business with us, own MPECU entirely. So when we make decisions, we make them for the good of the whole, not the few. We’ve got all the services you need, priced right, to help you navigate your financial journey.
30 W. Superior St., Ste. 126, Duluth 218-336-1800
www.mpecu.com
St. Luke’s Breast Center
At. St. Luke’s Breast Center, our focus is you. We offer state-of-the-art 3D mammography and a comprehensive approach to promote breast health and early detection of breast cancer.
915 E. 1st Street, Duluth 218.249.5361
Slhduluth.com/BreastCenter
St. Croix Hospice
St. Croix Hospice supports patients and their families when they need us the most, delivering exceptional hospice care 24 hours a day, 365 days a year wherever a patient calls home including private residences, assisted living facilities and nursing homes. St. Croix Hospice takes pride in roundthe-clock availability, prompt response and same-day admissions, including evenings, weekends and holidays.
4897 Miller Trunk Highway, Ste. 209, Hermantown 218-451-4730
www.stcroixhospice.com
Essentia Health Medical Equipment & Supplies
Proudly serving northern Minnesota and Wisconsin with quality, durable medical equipment, medical supplies, orthotics and prosthetics for over 25 years.
4418 Haines Road, Duluth * 1001 N 9th Ave., Virginia 1-800-777-8390
www.EssentiaMedicalSupply.org
Heide’s Mastectomy & Compression Store
Heide’s Mastectomy Store is a place to shop privately for bras, breast prostheses, and post-surgical care. The company has expanded into compression garments for both women and men as well as maternity products.
701 N. 6th Ave. E., Duluth
218-722-7872
www.shopheides.com
Northland Plastic Surgery
We provide a full range of cosmetic and reconstructive services in addition to an onsite full service Skin Care Center. Specialties include breast augmentation, breast lift, breast reconstruction or reduction, hand surgery, brow and eyelid surgery, tummy tucks, traumatic injury care, burn care, facial trauma care, microsurgery, free flaps, liposuction and laser facial resurfacing.
1420 London Road, Ste. 101, Duluth 218-724-7363
www.northlandplasticsurgery.com
Senior Connections
As the County Aging Unit, Senior Connections provides a variety of services and programs to individuals aged 60 and over, as well as specialized transportation to individuals aged 55 and over and persons with disabilities.
1805 N. 16th St., Superior 715-394-3611
www.seniorconnectionswi.org
Juniper
1-855-215-2174
www.Yourjuniper.org
Juniper is helping communities across Minnesota create a culture of health by providing the tools you need to take control of your own health that works best for you. Juniper programs provide education, fitness instruction, and self-care strategies for participants. Our evidence-based programs help people across the state experience improved wellness and quality of life.
221 W. 1st St., Duluth aaaainfo@ardc.org
www.arrowheadaging.org
Senior Linkage Line®
800-333-2433
Mn.gov/senior-linkage-line
The Senior LinkAge Line® is a free statewide service of the Minnesota Board on Aging in partnership with Minnesota’s Area Agencies on Aging. The Senior LinkAge Line assists older Minnesotans and caregivers by connecting them to local services, finding answers and getting the help they need.
221 W. 1st St., Duluth
aaaainfo@ardc.org
www.arrowheadaging.org
Poor sleep can leave people feeling groggy, disoriented, depressed, and not up for facing the day. And now there’s new evidence that insomnia can contribute to memory loss and forgetfulness among the elderly.
A study – the first of its kind – unveiled a new link between lack of sleep and memory loss. Researchers at the University of California-Berkley found that during sleep important brain waves are pro-
duced that play key roles in storing memories. These waves transfer the memories from the hippocampus to the prefrontal cortex, a portion of the brain where long-term information is stored. Sleep loss can cause the memories to remain in the hippocampus and not reach the longterm storage area, found researchers. This can contribute to forgetfulness and difficulty remembering simple details, such as names.
Seniors are fre -
quently plagued with deteriorated sleeping patterns that lead to shallow sleep and more awakenings, says those at the University of California. This can contribute to the prevention of memories being saved by the brain each evening. This is not the first time sleep and brain health have been measured. A 2008 University of California-Los Angeles study discovered that people with sleep apnea showed tissue loss in
brain regions that help store memories.
WebMD says imaging and behavioral studies show the role sleep plays in learning and memory and that lack of sleep can impair a person’s ability to focus and learn efficiently. Combine this with the necessity of sleep to make those brain wave connections for memories to be stored, and the importance of deep sleep is apparent.
Another study, published in the journal Brain, conducted by
doctors at Washington University in St. Louis, linked poor sleep with early onset of dementia, especially Alzheimer’s disease. Although poor sleep does not cause Alzheimer’s, it may increase brain amyloid proteins believed to be intrinsic to the disease. When slow-wave deep sleep is disrupted, levels of amyloid can grow and clog the brain. This is corroborated by data published in the journal Neurology. Getting deep sleep is import-
ant for reducing these proteins. The American Academy of Sleep Medicine recognizes the difficulties elderly people may have in regard to sleep. The quality of deep sleep among older adults is often 75 percent lower than it is in younger people. Doctors can be cognizant of how sleep impacts memory and the onset of dementias and discuss insomnia treatment options with their patients.
