Generations - Summer 2020

SUMMER 2020

e l ty s e f i l s s e l e g a t, n a br For a vi

Part-time jobs for SENIORS

LEAVING

a legacy

SENIOR COLLEGE

goes virtual An Echo Press publication

8 tips 1

for eating healthy & staying fit

Base your meals on higher fiber starchy carbohydrates

3

2 Eat more fish, including a portion of oily fish

4 5

Eat lots of fruit and vegetables

Eat less salt: no more than 6g a day for adults

7

Do not get thirsty

Cut down on saturated fat and sugar

6 8

Get active and be a healthy weight

Do not skip breakfast

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Telemedicine, or “Video Visits”, is the practice of using video conference and telecommunications technology on your smartphone, tablet, laptop, or desktop computer to virtually visit with your doctor.

Alomere Health has added Video Visits as a convenient and secure option to meeting with your provider when a physical visit isn’t practical.

Video Visits are great for: • Consultations • Prescription Renewal • Follow-up Appointments • Colds/Upper Respiratory • Cough

• • • • • • • • • • • • •

Sore Throat Bladder Infection/UTI Anxiety, Depression Acne Rosacea Psoriasis Eczema Post-Partum Birth Control Consult Infertility Some Prenatal Visits Post-op Checks And more!

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Ask your provider before your next appointment if Video Visits is right for you. Co-pay and costsharing fees do apply.

More information about this service is available at news.AlomereHealth.com/ introducing-secure-video-visits Here for Life Summer 2020 • GENERATIONS | 3

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GENERATIONS

SUMMER TRAVEL

22 Bucket list: Kenya 23 Tips for seniors traveling abroad 24 4 tips for traveling alone

TECHNOLOGY

14 What to do if your wi-fi stops working 14 3 reasons to use a smart speaker 18 Stay connected and entertained during the coronavirus outbreak 24 Safely store digital photos 28 4 considerations when choosing a smartphone

HEALTH & WELLNESS

6 16 16 25 26 27 27 28 29

What do I really want? Changes in our later years 4 ways to be more active How to stay healthy during the COVID-19 crisis How to become a birdwatcher The benefits of gardening 10 healthy habits for a longer life Chair yoga: Good for you Skin care after 60 Reduce your salt intake after 50

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ted ec the n n co ring risis c 18 du ge Pa

2020

for a vibrant, ageless lifestyle

FAMILY

12 Leaving a legacy

HOME 8 8

5 ways to live green in a seniors’ residence How to quickly sell your home.

EDUCATION

20 Senior college: A link to the world during times apart

RESOURCES

19 Douglas County Senior Services 30 Resources for Minnesotans

FINANCE

14 4 part-time jobs for seniors 17 Managing withdrawals can protect retirment income 4 | GENERATIONS • Summer 2020

FEATURE:

Seniors making masks Page 10

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APPLICATIONS ARE NOW AVAILABLE Summer 2020 • GENERATIONS | 5

What do I REALLY want? Changes in our later years

By Shannon Swenson Life coach/Encompass Coaching, Alexandria

As we enter into our fifties and sixties, we don’t necessarily see that age span as a developmental stage. We consider this as the age when we begin to slow down or relax, but here’s what I believe to be closer to the truth: •We don’t even know how to explain what we’re feeling, we just want something different.

•We have concerns related to money and career and are afraid to made changes.

•We want something more in our lives. We are tired or bored with what we’ve been doing.

•We feel stuck doing what we are tired of doing to maintain our lives and lifestyles. And the lifestyle maybe doesn’t fit us anymore.

•We realize we’ve wanted to do other things, but never allowed ourselves to do them.

•We start developing physical issues that are attributed to aging.

•We are dismissed by others, leading us to give up on our dreams.

It can be scary to make changes to what we’ve always known and what we’ve always done, but if you truly want change, you have to take bold action. It takes resolve, commitment to yourself, a level of self-reflection and self-care that hasn’t been the norm. Also, when we make profound and potentially transformational change in our lives, we are often met with pushback from those who want to return to the status quo. We have to decide we are going to take the action anyway.

There are professionals that can help you work through and support you through these changes like mentors, coaches, counselors, etc. There are groups, seminars, books and online resources. Create a plan because a goal without a plan is a dream. Then take the first step, then the next and find support. Even small steps towards your goal get you closer to it. What are you waiting for?

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Summer 2020 • GENERATIONS | 7

5 WAYS

to live green in a seniors’ residence Are you concerned that moving into a seniors’ residence will make it more difficult to control your carbon footprint?

Here are five ways you can continue to have a positive effect on the environment in your new home.

1. EAT LOCAL AND ORGANIC. You can reduce your carbon footprint by shopping at your local farmers’ market, growing vegetables on your balcony and by favoring organic products at restaurants and shops.

2. RELY ON REUSABLE PRODUCTS. Avoid single-use plastics. Carry cloth shopping bags, store food in reusable containers and when on the go, drink coffee, water and other beverages from a travel mug.

3. REMEMBER TO RECYCLE. In addition to recycling paper, plastic and metal, consider what items can be sold or donated rather than thrown out. Some used objects can also be repurposed.

4. OPT FOR ENERGY EFFICIENCY. Replace incandescent lightbulbs with LEDs. You can also reduce your energy consumption by using a smart thermostat, letting clothes and dishes air dry and cooking single-serving meals in a small appliance.

5. START A GREEN COMMITTEE. Collaborate with the neighbors and staff at your residence to implement recycling

How to quickly sell If you want to sell your home in a hurry, here are a few tips to help you get it off the market in record time.

Hire a realtor. Choose a real estate agent who knows your region well and works for an agency you trust. Consider meeting with more than one realtor before you make a decision. A professional agent will be able to provide clear

answers to any questions you have. Throughout the selling process, you should feel comfortable making inquiries about how the sale is proceeding.

Set a fair price. If the price of your home is too high, it could dissuade potential buyers and delay the sale of your home. On the other hand, a suspiciously low price may

and carpooling programs, host sustainable living workshops or start a community garden. By working with others, you’ll be able to make more of an impact.

Regardless of where you live, you can help protect the environment. By taking small steps, you can make a difference and do your part to preserve the planet.

YOUR HOME

give peo­ ple the impression that the house has issues. It’s crucial to draw on your realtor’s knowledge of the market to help you set a fair and competitive price. Additionally, a home inspection will help you determine your property’s value and bring to light if repairs are needed.

Stage it. Thoroughly clean your home and remove all clutter. This will make each room look larger and more inviting. If you need to refresh the walls, choose neutral paint shades. You should also hide family portraits and other items that personalize the space. This will make it easier for potential buyers to imagine themselves living in your house. Consider hiring a home staging consultant who can help you showcase your home.

Get the word out. To in-

8 | GENERATIONS • Summer 2020

crease the chance that it’ll sell quickly, show your home to as many people as possible. Once your realtor puts it on the market, there are several steps you can take to increase its visibility. Consider promoting the sale on real estate websites, in local newspapers and on social media. Additionally, make sure the for sale sign is clearly visible on your property and will catch the eye of potential buyers who drive through the area.

Meet with potential buyers.

Be upfront and answer visitor questions honestly. Make note of both positive and negative feedback you get about your house. If the buyers you meet have reservations about the property, try to determine the reason. This information can be used to justify a price adjustment or better market your house to the next visitors.

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Summer 2020 • GENERATIONS | 9

making masks

One Grand Arbor resident makes nearly 700

By Celeste Edenloff

Contributing writer

Residents at Grand Arbor in Alexandria are just one group that played a big part in the mask-making efforts for the Douglas County community. As of June 1, the group of mask makers made more than 2,400 masks that were distributed throughout the community, according to Tyler Notch, Grand Arbor executive director.

When the group began making the masks, which are worn because of the coronavirus pandemic, Life Enhancement Coordinator Laura Kremer expected

the residents to hit at least 1,000.

They not only hit it, but have nearly tripled it.

Kremer said that one of the groups of ladies at Grand Arbor is hoping others will be inspired to join in the effort. In fact, they are challenging other groups and organizations to jump on the mask-making bandwagon.

Notch said he and the staff are incredibly proud of the residents who have pitched in.

“They have rallied around this idea, dug their heels in, and the amount of masks they’ve made in under two weeks is pretty amazing,” said Notch.

Kremer agreed, noting that so many residents, including those in the memory care unit, have helped. Those who can’t sew have helped cut materials. Those who can’t cut have helped put fabric together. And those who can sew have sewed.

Grand Arbor residents (left to right) Marce Forbord, Jayne Longhenry, Norma DeLong, Mavis Forkrud, Velma Anderson and Laura Glover work on making masks.

(Contributed) 10 | GENERATIONS • Summer 2020

“So many have helped,” she said. “It’s just amazing.”

Kremer received a text message from a co-worker who had learned about the need for masks from Deb Dittberner, chief medical officer at Alomere Health in Alexandria.

“I knew we had a lot of talented sewers here, so we set up stations with the supplies we had on hand,” Kremer said. “We also contacted the Helping Hands of Alexandria group to get more materials.”

In a matter of a day or so, the effort was in full force.

Residents were rounding up the materials they needed and many were headed back to their apartments to work on them. Some worked in the room that had been set up following social distancing guidelines.

“It has been pretty phenomenal,” Kremer said. “And the residents are so proud and so honored to be able to help in this way. Given the situation, many have felt isolated or almost helpless and this has

A resident at Grand Arbor measures and then cuts pieces of fabric to make masks for healthcare workers. (Contributed) given them a way to help the community. They are really honored to be able to help.”

Jayne Longhenry, just one of the residents making masks, sewed nearly 700 masks herself.

When the need for masks arose, Longhenry said the answer as to why she decided

These are masks that were made by residents of Grand Arbor. (Contributed)

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to help was simple.

“People needed them,” she said.

Longhenry, who is 80 years old, loves the creativity of sewing and has enjoyed making the masks to be donated to the community.

She said that most of the supplies, including the elastic and material, were donated, although some of it was purchased by residents.

A room was set up at Grand Arbor for those interested in helping sew the masks. And because Longhenry had two sewing machines, she lent one out for someone else to use to help in the mask-making efforts.

“I was really proud of how many residents volunteered to make the masks,” said Longhenry. “Although some were

slow to convince. And I know because I was the convincer!”

Longhenry said she really hasn’t been sewing that long.

She learned how to sew and really got into it after she retired.

She currently likes to make quilts for Life Connections.

Prior to her retirement, Longhenry ran a dietary department and then she worked as a boiler engineer for about seven years in the Staples School District. She said it may have been an odd job for a woman at the time, but she enjoyed it.

And although she has fibromyalgia, she likes to work out just about every day, whether it is in the pool at Grand Arbor, or in the gym.

“I thank God for my good health,” she said.

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Summer 2020 • GENERATIONS | 11

LEAVING A LEGACY

By Shannon Swenson Life coach/Encompass Coaching, Alexandria

What does leaving a legacy mean to you? In the past, people have used legacy to be associated with monetary transfers, such as a financial bequest, an amount of money or property left to someone in a will. However, material wealth is only a small fraction of your legacy. Legacy can take the form of children or grandchildren, a business, or a lasting contribution to society or our communities. It can be gifted by bequest or through the difference we make in other people’s lives or through the way we inspire others.

The gifts we leave to generations that follow are about our values, not just our valuables. You may leave a legacy for your family, and it may be tied to your

family’s culture, lore, traditions, values and contributions. Passing these along, as well as your own story, continues the legacy of your family. Consider sharing your experience and perspective about your life. Write about life in these times.

It would be your first-hand accounts, told in your words. Another suggestion is becoming the family historian. Compile heirlooms, handwritten notes, photos or create a timeline that connects your family’s history to major world events. If you don’t like to write, consider making audios or videos of keepsake recordings you have.

There are also ways to leave a legacy for your career. Ways to do that may include mentoring new professionals in your field to help shape the next generation of leaders. Another idea may be to transfer

your knowledge by blogging, publishing articles or writing a book based on the wisdom you’ve gained over your career or favorite hobby.

Finally, consider leaving a legacy to better the world. One way of living a significant life is to leave a long-lived gift of time, money or talent to an important cause, something built or crafted, or even a victory in achieving important changes you want to see in the world. By creating something that will last beyond your lifespan, you can make a positive imprint to benefit future generations.

Think about what we have and what we can do that will outlast our time on earth.

In the end, only our story and the legacy we leave behind will remain.

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4

part-time jobs for

SENIORS

A part-time job is a good way for you to supplement your income, get out of the house, share your knowledge and learn new skills. Here are four employment opportunities to consider in your golden years.

1

Consultant. Part-time or project-specific consulting allows you to scale back your involvement in the workforce while continuing to pursue a career you enjoy.

2

Tutor. Even if you’re not a retired teacher, you might be qualified to help students prepare for exams, practice another language or develop new skills. Tutoring work can be done in-person or online.

3

Customer service representative. If you’re a solution-oriented person with strong inter-personal skills, you might thrive in a retail position or enjoy working from home as a customer support agent.

4

Freelance writer. Explore your creative side or use your expertise to write for a publication in your field.

Freelance writers can work from anywhere, set their own hours and share their love of the written word.

What to do if your

WI-FI

stops working If your internet connection unexpectedly cuts out, you may wonder if there’s anything you can do to fix it. Before you call your service provider’s customer support line, here are a few things to try.

•Access a different website or use another search engine such as Chrome, Firefox or Safari.

There might just be a glitch with the first website or search engine you tried.

•Try to connect to the Wi-Fi on a different device such as a computer, tablet, cellphone or smart TV. If all of your devices are affected, the problem is likely with the router, modem or internet provider. If the issue is limited to one device, restart it and make sure it’s searching for the right network.

•Inspect the modem and router to ensure all the wires are securely connected. It’s possible one of the cables simply got knocked loose.

•Restart the router. Wait until the lights come back on before you try to access the internet again. If you still don’t have a connection, unplug the router’s power cord for 10 seconds and then plug it back in.

•Reset the modem. You’ll need a pencil or other narrow object to press the tiny “reset” button.

If you’re still unable to connect to the Wi-Fi, contact your internet service provider to inform them of the issue and request assistance from a technician.

14 | GENERATIONS • Summer 2020

Remember, your senior years should be a time to explore your underdeveloped passions. Even if you’re returning to the workforce for financial reasons, take time to consider your interests and find a job you truly enjoy.

3 REASONS

to use a smart speaker

Smart speakers are no longer novel, and an estimated one in four adults in North America now owns at least one. This type of product (whether it’s made by Google, Apple or Amazon) may be particularly useful for seniors.

Here’s why.

IT CAN SIMPLIFY TASKS. If you connect a smart speaker to other smart devices in your home, you’ll be able to turn on the lights, adjust the thermostat and close the curtains simply by uttering a command. This can be invaluable if you have arthritis or reduced mobility.

IT CAN ISSUE REMINDERS. Whether you want to remember to take your medication or call a loved one on their birthday, a smart speaker can help.

This device can function as a todo list, a calendar and an address book all in one.

IT CAN IMPROVE YOUR SAFETY. Most smart speakers can be programmed to initiate a conversation at a set time each day. If you don’t respond, the device is able to automatically send a message to one of your family members advising them to check up on you.

A smart speaker can make your life easier and help you maintain your independence.

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Summer 2020 • GENERATIONS | 15

4 MORE ACTIVE

ways to be

According to the Department of Health and Human Services, adults over the age of 65 should engage in at least two and a half hours of moderate-intensity aerobic activity every week. Here’s how to begin.

1. Choose fun activities. If you opt for activities that you enjoy doing, you’ll be more motivated to stay active. Exercising is also a great way to enhance your social life. Invite your family for a bike ride or sign up for a dance class with friends.

2. Start off slowly. Ease into a more active lifestyle to avoid getting discouraged and injured. Start by integrating a few 10-minute activity sessions into your week. Gradually increase the frequency and duration of your workouts until you attain the weekly goal of 150 minutes.

3. Listen to your body. It’s important to respect your body’s limits, particularly as you get older. This means taking a break

or a day off when you need to. If you have a chronic condition, you should take into consideration how it affects your ability to safely engage in physical activity.

Plus, many household chores allow you to strengthen your heart and muscles, including mowing the lawn, carrying groceries and vacuuming.

4. Keep moving. An active lifestyle is about more than just exercise. Walk whenever you can, both as a leisure activity and a mode of transportation.

If you have a suspected or diagnosed medical condition, talk to a health care professional before you start a new physical activity or workout regimen.

How to stay healthy during the COVID-19 crisis From the CDC

Centers for Disease Control and Prevention

Seniors are one of the most vulnerable portions of our society and are twice as likely to have a serious case of COVID-19. Here are some tips for staying safe

and healthy in this uncertain time.

WHAT YOU CAN DO Stay home and avoid close contact, especially if you are at higher risk of severe illness or if you may have issues getting assistance if you get sick.

STEPS YOU CAN TAKE If you are at higher risk for serious illness from COVID19 because of your age or because you have a serious long-term health problem, it is extra important for you to take actions to reduce your risk of getting sick with the disease.

•Stay home if possible.

•Wash your hands often.

•Take everyday precautions to keep space between yourself and others (stay 6 feet away, which is about two arm lengths).

•Keep away from people who are sick.

•Stock up on supplies.

•Clean and disinfect frequently touched serfaces.

•Avoid all cruise travel and

16 | GENERATIONS • Summer 2020

non-essential air travel.

•Call your healthcare professional if you have concerns about COVID-19 and your underlying condition or if you are sick.

COPING WITH STRESS Those who have serious underlying health conditions are at higher risk for severe illness from COVID-19. This may result in increased stress during this pandemic. Fear and anxiety can be overwhelming and cause strong emotions.

THINGS YOU CAN DO TO SUPPORT YOURSELF •Take breaks from watching, reading or listening to news stories and social media. Hearing about the pandemic repeatedly can be upsetting.

•Take care of your body. Take deep breaths, stretch or meditate. Try to eat healthy, well-balanced meals, exercise regularly, get plenty of sleep and avoid alcohol and drugs.

•Make time to unwind. Try to do some other activities you enjoy.

•Connect with others. Talk with people you trust about your concerns and how you are feeling.

•Call your healthcare provider if stress gets in the way of your daily activities for several days in a row.

If you, or someone you care about, are feeling overwhelmed with emotions like sadness, depression, or anxiety, or feel like you want to harm yourself or others call: •911 •Substance Abuse and Mental Health Services Administration’s (SAMHSA’s) Disaster Distress Helpline: 1-800-985-5990 or text TalkWithUs to 66746.

(TTY 1-800-846-8517).

CDC.gov (www.cdc.gov) is your online source for credible health information and is the official Web site of the Centers for Disease Control and Prevention (CDC).

Managing withdrawals can protect

RETIREMENT INCOME

to review your withdrawals each year to ensure they are still appropriate.

If the financial markets performed smoothly and predictably, year in and year out, any adjustments you make would likely be more modest. But, as you know, and as we’ve all been reminded the last several months, the markets are neither smooth nor predictable. Rather than constantly trying to change your withdrawal rate and spending in response to movements in the markets – which may be challenging if you have grown accustomed to a certain standard of living – you might be better off adopting a more conservative rate at the beginning of your retirement. For example, if you are in your mid-60s, you could start at a withdrawal rate of about 4%, which also assumes an increase in withdrawals (a “raise”) of approximately 3% each year to incorporate inflation. By starting at a more modest withdrawal rate, you would have some flexibility for those years in which the market drops significantly. And you could increase your chances of extending the lifetime of your portfolio.

By Edward Jones Financial Advisors

Throughout much of your working life, you contribute to your 401(k), IRA and other investment accounts to help ensure a comfortable retirement. However, once you do retire, you’ll need to shift your focus somewhat from building these investments to using them – in other words, you’ll have to start withdrawing from your portfolio to meet the costs of living. How can you be sure you’re not taking out so much that you risk outliving your resources?

First of all, you need to establish a proper withdrawal rate – the percentage of your portfolio’s value needed for one year’s worth of retirement expenses. Ideally, if you were to stick with this rate, your portfolio would last as long as you do. Your withdrawal rate should be based on a number of factors, including your age, amount of assets, portfolio mix and retirement lifestyle. A financial professional can help you determine the rate that’s right for you, but it’s important to understand that this x point 2.5”since | Maximum rate is3.5” a starting you will want

But even if you started out with a conservative rate, you may need to review it during periods of extreme market movements.

If, for instance, your portfolio were to fall 20% in one year, the 4% you had planned to withdraw would actually become 5% because you’re taking out the amount you had planned, but now it’s from a smaller pool of money. If this happens, should you consider making an adjustment?

There’s no easy answer. The amount you withdraw from your portfolio has a major impact on how long your money lasts.

You’ll improve your likelihood of success if you are able to be flexible and make some spending adjustments – spending less on some of your discretionary items, for example, or not taking a “raise” until your portfolio recovers. Importantly, your financial advisor can help run different scenarios to determine if adjustments need to be made to ensure you remain on track.

In any case, think carefully about your withdrawal rate. By managing it carefully, and reviewing it over time, you can take greater control over your retirement income.

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Member SIPC Member SIPC Summer 2020 • GENERATIONS | 17

Stay connected and entertained during the coronavirus outbreak Regardless of your interests and hobbies, the internet can be a virtually endless source of entertainment, especially when trying to comply with the social distancing requirements during the coronavirus outbreak. These activities can help prevent the feelings of isolation and loneliness that can accompany staying at home.

Here are some fun activities and suggestions for online activities that don’t require a lot of technical know-how.

READ. You can stay up to date with the digital edition of your local newspaper or fill your virtual library with e-books of all kinds. Online magazines and blogs are also a rich source of reading material on a variety of topics.

SOCIALIZE. Whether you prefer to use video chat, email or social media, technology makes it easy to keep in touch with loved ones. It can also allow you to reconnect with old friends and establish new connections with likeminded people.

SHOP. Groceries, clothing, electronics and more can be purchased online. Visit the websites of merchants in your area to order anything you need or simply enjoy window shopping from your couch.

LISTEN. If you love to listen to music, you can find plenty of it online in nearly every category and genre. Alternatively, delve into the world of podcasts to hear engaging interviews, tutorials, comedy shows and more. Audiobooks of all kinds are also worth exploring for those who love to listen to stories.

PLAY. Whether you prefer puzzles, card games, board games or actionpacked video games, there’s at least one online game you’re bound to enjoy. They can be played from a computer, tablet or smartphone.

WRITE. Start a blog on a subject you’re passionate about or make up fairy tales for your grandchildren. Alternatively, get started on that memoir you’ve been meaning to write. You can share your work with the whole world or a select group of friends and family members.

LEARN. Expand your knowledge or acquire a new skill from the comfort of your living room. By signing up for an online class, you can learn how to speak another language, knit a sweater, play the piano or almost anything else.

DISCOVER. Marvel at works of art or soak up some history. Plenty of museums and galleries around the world offer virtual tours of their exhibits. You can peruse their works at your own pace and avoid having to deal with crowds.

WATCH. Leave the real world behind for a few hours while you settle in for a movie marathon or catch up on a TV show. Cute videos of cats and kids are also available if you’re looking for something to make you smile.

REMINISCE. Transfer photos from your camera to your computer and take a trip down memory lane. Try your hand at photo editing, put together a slideshow or print your best shots so you can preserve them in a scrapbook.

First in the Region to Utilize Mako® Robotic-Arm Assisted Technology for Joint Replacement Mako robotic-arm assisted technology enables our surgeons at Alomere Health to provide total knee replacement, total hip replacement, or partial knee replacement patients with a personalized surgical experience based on his or her specific diagnosis and anatomy.

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18 | GENERATIONS • Summer 2020

Dennis P. Weigel, M.D. Thomas E. Dudley, M.D., Ph.D. Paul A. Dale, M.D.

Douglas County Senior Services Douglas County Senior Services provides advocacy, information, assistance, program development and coordination of services to the over-55 population of Douglas County. The program provides outreach on many topics including advance directives, scams/frauds, identity theft, resources and housing information, matter of balance classes, chronic disease self management classes and information on advance care planning.

The office also provides health insurance counseling on Medicare part A, B, C and D along with medical assistance information, and long-term care insurance assistance. It has an Alzheimer’s caregiver support group and a general caregiver support group, and works in conjunction with both the Douglas County Sheriff’s Office and the Alexandria

Police Department on TRIAD, a group dedicated to the education of seniors of Douglas County in regards to fraud, scams and other crimes against the seniors. The NAPS (Nutrition Assistance Program for Seniors) is a supplemental food program for seniors that is free to all who qualify.

Staff is available to come to your organization and offer presentations on a number of topics of interest to the senior population.

FOR MORE INFORMATION Call (320) 762-3047 or visit www. co.douglas.mn.us/dc/senior-resource-health.aspx for information on senior health resources or www.co.douglas.mn.us/dc/ senior-housing-health.aspx for senior housing information.

WHERE WE ARE LOCATED 806 Fillmore St., Suite 1195 Alexandria, MN (320) 762-3047 Located in the lower level of the Douglas County Service Center at the south end of the hallway by the Douglas County Library

The Power to Protect Your Favorite Chill Spot 888.264.6380 heartlandss.com

We’re offering 3 months free monitoring with the purchase of a new security system.

Protect your home and loved ones from fire, intruders, carbon monoxide, and other threats for less than you’d think.

Summer 2020 • GENERATIONS | 19

SENIOR

COLLEGE:

By Amy Sunderland

ATCC Director of Senior College

As we stay safely at home, we can still join in learning about our world. Senior College faculty are ready to offer their lectures via Zoom.

Zoom is an easy, reliable cloud platform for video and audio conferencing and webinars that works safely across all mobile devices, desktops, telephones, and room systems. Faculty have been using ZOOM for teaching all Spring; and many of you are already using it as it has fast

I was pretty nervous my first time using ZOOM, but it was really easy – even without a teenager around! And I’m tech-challenged!

Participant

A link to the world during times apart

become a way for easy connecting for families and other groups.

For us, we’ll be able to connect and engage in learning with wonderful faculty from around the state and beyond – all in the comfort of home – no rushing to class, no driving, no parking, no mask – and you can have your own treats! Zoom also offers the opportunity for anyone to connect from anywhere, so you can invite friends from afar to join in.

THE ZOOM EXPERIENCE With a single click, you are joining the group. You can control volume, use of your video, and you can ask questions of the presenter. It’s as simple as that.

You’ll be able to see the speaker, visuals and other participants. You can choose to have people see you, you can take a break if you want to or wait for our regular break.

You can safely connect from ANY device with internet access that has audio – computer, laptop, ipad, phone. We will offer a trial run before the season begins to assure your set up works and to get acquainted with the program and your controls. During the season, we will have a help line.

20 | GENERATIONS • Summer 2020

My only concern was that Senior College might not happen – what a great idea! I prefer in person, but this is better than nothing!

Participant

SENIOR COLLEGE: A health club for the mind Alexandria Technical and Community College is home to a vibrant lecture series where scholars from around the state and beyond share their expertise on a range of topics. Individual sessions delve into history, economics, religion, political science and international affairs, each providing fascinating insights and context relevant to things that matter in our world today.

ATCC established Senior College in 2006 in response to community interest in informative and challenging college learning without the pressures of tests, grades or degrees. Designed for adults 50+, Senior College is open to adults of any age. Participants range from age 45-97.

Three “seasons” of programming include fall and spring seasons and a January short course. All lectures are held on Tuesdays and

Thursdays from 3:15-5:15 p.m.

The program showcases the excellent teaching and scholarship in Minnesota’s treasured colleges and universities – schools that have launched many of our residents, teachers and workers in all fields, and leaders throughout our community and the world. Fondly known as a Health Club for the Mind, lectures at Senior College leave us inspired to think, read and talk with each other. Learning is exciting, challenging, relevant and it never ends.

The fall season begins Tuesday September 15 and continues Tuesdays and Thursdays through October 29. For more information, please contact the Customized Training Center at 320762-4510 or 888-243-1313 or visit www.alextech.edu/ SeniorCollege.

SENIOR COLLEGE FALL 2020 LECTURES The New Green Revolution for Africa, Bill Moseley, Geography/Food, Agriculture & Society, Macalester College Checks on Executive Power, Heidi Kitrosser, University of Minnesota Law School Economic Implications of COVID-19, Louis Johnston, Economics, College of St. Benedict and St. John’s University Health Care Policy, Claire Haeg, Political Science, College of St. Benedict and St. John’s University Immune System Response to Viral Infections, Rachel Johnson, Biology, University of Minnesota Morris In Search of Krazy Kat, Michael Tisserand – author of KRAZY, a New York Times notable book Border Crisis? Central American Immigration in Historical Perspective, Brian Larkin, History, College of St. Benedict/St. John’s University

Election 2020 Preview, David Schultz, Political Science, Hamline University All the News That’s Fit to Ignore: Changing Audiences for Political Information Online and Offline, Benjamin Toff, Hubbard School of Journalism and Mass Communication, University of Minnesota What’s Next on the Docket for Net Neutrality?, Christopher Terry, Journalism/Mass Communications, University of Minnesota Geopolitics and Global Governance, Tom Hanson, Diplomat in Residence, University of Minnesota Duluth The Trump Administration in Latin America: The Return of the Monroe Doctrine, Gary Prevost, Political Science, College of St. Benedict/St. John’s University My Love Affair with Willa Cather, Annette Atkins, History, College of St. Benedict/St. John’s University Why We Need Poetry, Joyce Sutphen, English, Gustavus Adolphus College and Minnesota Poet Laureate

Summer 2020 • GENERATIONS | 21

Bucket list:

A Y N E K

By Lori Mork Generations editor

Last October, I was able to mark off one of my bucket list items with a photo safari to Kenya, Africa, a place that has sparked my interest for years with its rich history, unique culture and lands teeming with wildlife.

To make this possible, my husband, sister, brother-in-law and I enlisted the services of National Geographic Expeditions, which partnered with G Adventures for this tour, and we weren’t disappointed.

We were treated to a small group experience of just six travelers, and were led by a G Adventure guide and a veteran driver.

The eight of us spent eight days together, traveling from Nairobi through the Masai Mara National Reserve, Lake Nakuru National Park and Amboseli National Park, staying in lodges and permanent tent camps.

The timing of our trip was perfect as well. From a hot air balloon, we caught the end of the Great Migration that concludes in the grasslands of the Masai Mara – the feeding grounds for most species. We were also able to get up-close views of the Big Five – lion, leopard, rhinoceros, elephant and Cape buffalo – and so much more.

Newborn babies of every species were in abundance – from a tiny elephant calf toddling on unsteady legs with encouragement from its mother to baboon infants cradled in their mothers’ arms and protected by fierce troops.

We viewed beautiful flamingos on the shores of Lake Nakuru, huge herds of wildebeest and zebras, scurrying warthogs, speedy cheetahs, graceful giraffes, many varieties of antelope, monkeys of every kind, noisy hippos and endangered rhinos.

And all along the way, we encountered the wonderful people of Kenya, who were warm and friendly no matter where we were.

Highlighting our journey was a stop at Cafe Ubuntu and Ubuntu Made shop in Maai Mahiu, a cafe and a shoe and accessory factory that provides full-time employment for mothers of special needs children also suffering from social stigma.

Through a presentation by a member of the Kenya Wildlife Service, we learned details of Kenya’s wildlife conservation efforts, including a ban on big-game hunting, and how the government works to balance its conservation program with the needs of the local Maasai people.

The professional experience and breadth of knowledge that our guide and driver provided was unparalleled, and allowed us to get a true feel for the country of Kenya.

From the quirkiness of cattle walking the streets of downtown Nairobi to the breathtaking views of Mount Kilimanjaro from our tent and the experience of a sunset silhouetting an iconic acacia tree, this trip was all I had hoped for and more – truly the trip of a lifetime.

22 | GENERATIONS • Summer 2020

TIPS for seniors traveling abroad Retirement brings the opportunity for travel, and, with a little preparedness, can open up the world for seniors.

Here are a few tips to make sure your overseas vacation goes smoothly and safely.

BEFORE LEAVING. All travelers, including seniors, should see a doctor at least one month before they travel. Tell your doctor about any medical conditions or medicines you are taking, since this will influence medical decisions.

VACCINATIONS. All vaccinations should be up-to-date before traveling, and many

countries recommend vaccinations for hepatitis, yellow fever, typhoid or polio. Discuss any options with your physician.

MEDICATION. Some medications needed for traveling out of the country could interact with your prescriptions, so be sure to let your doctor know which medications you take.

Senior need to be extra careful to follow food and water precautions since traveler’s diarrhea has more serious consequences for you.

Make sure to pack enough medication for the length of your trip since it may be dif-

ficult to refill any prescription safely. Prescriptions should be in their original containers, and pack it in your carry-on luggage.

long distance travel and sitting for extended periods of time.

Take into account recover time for jet lag as well as motion sickness.

INJURY PREVENTION. Injury on vacation is the most common cause of preventable death among travelers, so minimize your risk by using common sense. Pay special attention when crossing the street in countries where people drive on the left.

Don’t forget that seniors have a greater risk for deep vein thrombosis (DVT) and blood clots that can form with

TRAVEL INSURANCE. Did you know that Medicare, as well as many other health plans, won’t pay for services received outside the U.S.? You may want to consider buying supplemental travel health insurance, as well as medical evacuation insurance that will pay for emergency transportation to a hospital.

Garfield • Alexandria, MN

Summer 2020 • GENERATIONS | 23

4

tips for

TRAVELING ALONE

One of the joys of retirement is the freedom to travel more often. In particular, taking a trip alone allows you to explore what and where you want on your own terms. Here are some tips for first-time solo travelers.

1

Test it out close to home. Before you book a month-long holiday on the other side of the world, go on one or more shorter trips in your region. This will give you a sense of how you feel when you’re alone for several days in an unfamiliar location.

2

Start with “easy” destinations. Until you get accustomed to traveling alone, visit places where you can communicate in the local language and easily access tourist attractions by public transportation.

How to safely store Photographs allow you to capture memories, from travels and retirement parties to outings with the grandkids. But how can you keep them safe?

To start with, you’ll need to regularly transfer your pictures to your computer. Camera memory cards and USB keys are just temporary storage options. However, since a computer can be stolen and a hard drive can crash, you should create duplicates of all your files to avoid losing them.

3

Opt for a cruise or group tour. This type of trip can ease feelings of loneliness and vulnerability. You can choose from an array of packages and itineraries and select whether you want an all-inclusive experience or a more open-ended one with multiple city stops and free time to explore.

4

Connect with people. Travel provides you with the opportunity to interact with interesting people and make new friends.

Whether you’re among tourists or mingling with the locals, be open to making new connections.

For help planning a vacation that meets your interests, needs and budget, be sure to speak to a local travel agent.

DIGITAL PHOTOS

One possibility is to copy your pictures onto CDs or DVDs. However, these storage discs can get damaged and have a limited capacity. Plus, disc drives are becoming a rarity on new computers.

A more reliable solution is to upload files onto an external hard drive. Just make sure to store it somewhere other than your home. This will ensure you don’t lose both the originals and the duplicates due to a fire, flood or burglary.

However, the most secure way to preserve your digital memories is to save them to an online storage system or “cloud” such as Google Photos, iCloud, Flickr, Dropbox or OneDrive. These applications allow you to store your photos, access them from any electronic device and easily share them with family and friends.

Best of all, you don’t have to worry about your photos getting lost or damaged.

Once your pictures are safely stored, consider printing out your best shots and displaying them in frames or collecting them in an album.

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Our residents agree...

Life looks great from here.

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ASSISTED LIVING 001814782r1

715 Victor St, Alexandria • 320-759-2132 VistaPrairie.org • facebook.com/windmillponds 24 | GENERATIONS • Summer 2020

320-762-2087

senior@rea-alp.com • alexandriaseniorcenter.com

414 Hawthorne St., Alexandria, MN 56308

How to become a

BIRDWATCHER Are you looking for a hobby now that you’re retired? If so, then birdwatching could be a great fit.

All you need are binoculars, a species identification guide, a notebook and a good pair of walking shoes. This makes birding an affordable pastime.

Plus, you can do it anywhere, from urban parks to forest trails. You can even take up birding in your own backyard.

Since many species migrate, the types of birds that are active in your area will vary with the seasons. This makes

birdwatching an interesting hobby year-round. All it takes is patience, a keen eye and some free time.

If you’re ready to give it a try, consider joining a local birdwatching club. You’ll be able to access a wealth of knowledge, which will make your next excursion all the more enriching.

Additionally, there are numerous publications and online resources you can consult to get more information about birding.

1-800-450-7770 www.rainbowriderbus.com Fax: 320-283-5066 “we keep your life moving” Summer 2020 • GENERATIONS | 25

The benefits of Whether you’re a long-time gardener or eager to pick up the hobby, here are some of the advantages to gardening as you get older.

Health benefits. Gardening is a form of aerobic exercise that strengthens major muscle groups and improves mobility. It also encourages you to spend more time outdoors where you can benefit from the sunshine and fresh air. Tending to a garden reduces stress, promotes relaxation

GARDENING

and instills a sense of accomplishment.

A vegetable or herb garden also gives you access to fresh, nutritious food.

Social opportunities. Gardening can be a collective pastime that allows you to meet new people or spend time with old friends. Studies show that strong social ties increase longevity, lessen cognitive decline and prevent depression among older adults. If you live in a retirement home, inquire about joining or starting a

gardening club to connect with residents who share your interests.

Downsizing potential. A balcony garden or an assortment of houseplants will allow you to continue gardening once you’ve moved from a house to an apartment or retirement home. Many plants can thrive in pots and window boxes. If you’re used to growing a vegetable garden, microgreens can be grown in even a small living space.

Home Care You Can Trust!

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We accept Medicare, Medicaid, VA, Private Insurance, County/Waiver & Private Pay payment Methods.

Serving a 35 mile radius from Brandon in Douglas, Ottertail, Grant and Pope Counties.

(320) 524-2208 www.mycarecampus.org

L to R: Brandon Borgstrom; Owner, Jani Helm; Administrator, Arlynn Johnson; Owner

We’re Small Enough to Care About YOU! 26 | GENERATIONS • Summer 2020

Chair It’s good yoga: for you You’ve likely heard about the numerous health benefits associated with yoga, but did you know that you can achieve similar results from a chair?

Here are three reasons this type of yoga is great for those with mobility issues.

It can be adapted according to your abilities. In chair yoga, traditional yoga poses are modified so they can be performed in a seated position. This means you can complete an entire workout without needing to stand or lower yourself to the floor. Each movement

can be executed at your own pace and customized based on your physical limitations.

It can improve your strength and balance. There are many chair yoga poses that gently put your balance and coordination to the test. These movements will help strengthen your muscles and improve your health. Chair yoga teaches your body to adapt to instability, which can help prevent falls and injuries in your daily life.

It can give you a confidence boost. Do you feel unsteady or unsure when you move due to age, illness or a loss of mobility? Chair yoga is an opportunity to rediscover your body’s capabilities in a safe environment and regain confidence in your movements.

10

healthy habits for a longer life

1 2

DON’T SMOKE. Smoking contributes to numerous severe and potentially fatal health problems.

STAY ACTIVE. Older adults should engage in at least 150 minutes of aerobic activity every week. In addition, regularly stretching helps maintain mobility and prevent falls.

3 4 5

KEEP LEARNING. Challenge your mind with problem-solving activities and puzzles. This will reduce the risk of dementia and improve cognition.

EAT HEALTHY. Your diet should be rich in whole grains, fruits and vegetables. Avoid overeating, opt for plant proteins and eliminate saturated and trans fats.

GET OUTSIDE. Sunshine is good for your mood and your health. Being outdoors also encourages you to be more active.

6 7 8 9

SLEEP WELL. Seven to eight hours of quality sleep every night is crucial for regulating cell function and healing your body.

BUILD FRIENDSHIPS. A strong social network helps prevent depression, loneliness and cognitive decline.

BE PROACTIVE. Regular screenings and preventive care will help your doctor diagnose and manage or treat diseases early.

BRUSH AND FLOSS. Poor oral hygiene can lead to mouth cancer, heart disease and diabetes. Brush your teeth twice a day, floss daily and visit your dentist regularly.

10

MITIGATE STRESS. Stress and anxiety increase the likelihood of heart disease and stroke. Counter these risks with optimism and laughter.

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(320) 763-7333 3705 Hwy 29 S, Alexandria (320) 634-4486 20585 Hwy 28, Glenwood (320) 585-4486 9 East State Hwy 28, Morris Summer 2020 • GENERATIONS | 27

Skin care after Skin care is important regardless of age. As you get older, however, your skin changes significantly. Here’s a brief guide to choosing the skin care products that best meet your needs.

SIGNS OF CHANGE Everyone’s skin ages differently depending on their lifestyle and genetics. Here are the most common ways your skin can change as you get older: •Lines and wrinkles appear •Your skin begins to sag •The upper layer dries out •Age spots form •Your skin tone dulls

60

Additionally, external factors such as air pollution and sun exposure can affect the health of your skin and exacerbate signs of aging.

FOCUS ON HYDRATION A key component of your skin care routine should be helping your skin retain moisture. Here are a few crucial ingredients to look for in products for mature skin.

•Hyaluronic acid. As you age, your skin loses the ability to produce this moisture-retaining molecule. Hyaluronic acid makes your skin more resistant to dehydration and gives it a healthy glow.

ANTI-AGING VS. ANTI-WRINKLE Anti-wrinkle creams specifically tar­get the lines and creases in your skin. Anti-aging products, however, help reduce various signs of aging including wrinkles, dryness, age spots and saggy skin.

•Ceramides. These natural fats help seal cracks in the epidermis that water would otherwise evaporate through. Additionally, ceramides create a barrier that keeps out harmful microbes and pollutants.

For advice on the best products for your skin, speak with a local cosmetician. If you’re concerned about your skin health, schedule a consultation with a dermatologist.

4 CONSIDERATIONS when choosing a smartphone Smartphones can make many things easier, but choosing the right device might not be so simple. Here are a few things to evaluate when making a decision.

1. Operating system. A smartphone’s operating system determines its basic functions, design elements and features.

The most common types are iOS and Android. Your best bet is to stick with what you know. If you have other Apple devices, choose an iOS phone.

If you’re familiar with using a Windows PC, you’ll likely be more comfortable with an Android phone.

2. Screen size. For the most part, a larger screen will make it easier to use your smartphone and give you more space to enlarge text and buttons. Keep in mind, however, that a bigger phone will also be more cumbersome. Test out different sizes at your local electronics store to find the right fit.

3. Storage capacity. Do you plan on using your smartphone to listen to music, download movies or take a lot of pictures? Make sure the phone you choose has sufficient storage capacity or the option to add a memory card

and increase the available space.

4. Cell phone plan. It’s important to choose a plan that suits your budget and your needs. How much time will you spend talking on the phone every month? Do you intend to send a lot of text messages? Will you frequently need access to the internet when you’re outside of a Wi-Fi hotspot?

There are many smartphone brands and models available.

With a little patience and research, you’ll undoubtedly find one that works for you.

Dana D. Hetland, Director 101 Nokomis St. W. • PO Box 340 • Osakis, MN 56360

www.billmarks.com

(320) 859-2118

Billmarks Lakes Area Insurance

320.763.9022 913 Broadway Alexandria

“Showing kindness & helpful compassion to families in the Lakes area for over 35 years.”

28 | GENERATIONS • Summer 2020

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320.524.2525

105 Central • PO Box 567 • Brandon

320.351.2436

512 Main St S Suite #2 • Sauk Centre

Reduce your salt intake

AFTER 50 DAILY INTAKE The recommended sodium intake for people between the ages of 14 and 50 is no more than 1,500 milligrams per day.

This is the equivalent of less than one third of a teaspoon.

However, once you reach your 50s, your daily consumption should be reduced to 1,300 milligrams. And after the age of 70, this amount should go down to 1,200 milligrams.

Regardless of your age, consuming more than 2,300 milligrams of salt per day can adversely affect your cardiovascular health.

CONSEQUENCES There are numerous health risks associated with a high-sodium diet. Consuming too much salt can, among

other things, increase your risk of high blood pressure, stomach cancer and heart disease. Excess levels of sodium can also damage your kidneys and affect bone density.

HOW TO CUT BACK The most effective way to reduce your salt intake is to pay attention to what you eat and make conscious dietary choices. Here are a few recommendations to get you started: •Don’t add salt when you’re cooking •Avoid processed food and frozen meals •Use spices, herbs, garlic and vinegars to add flavor •Don’t put a saltshaker on the table at mealtimes •Limit your use of condiments and bottled salad dressings •Opt for the low-sodium version of snacks, sauces and soups Don’t hesitate to consult your doctor for more information on how to manage your salt intake.

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As you get older, monitoring your daily sodium intake becomes increasingly important. This is because consuming too much salt can negatively impact your health and longevity. Here’s what you should know.

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We welcome referrals from physicians, discharge planners, social workers, family members, and case managers. For more information, to request an on-site evaluation of your patient, or to arrange a tour of our facility, please contact our therapy department at 218-338-1014.

Ask for “Dewey” 320-763-6557 • 800-862-8936 1705 S. Broadway, Alexandria Summer 2020 • GENERATIONS | 29

Resources for Minnesotans MINNESOTA BOARD ON AGING The Minnesota Board on Aging is an organization with authority to assist older Minnesotans.

Minnesota Board on Aging Department of Human Services P.O. Box 64976 St. Paul, MN 55164-0976 (651) 431-2500 or (800) 882-6262 Senior LinkAge Line: (800) 333-2433 www.mnaging.net MINNESOTA DEPARTMENT OF HEALTH The Minnesota Department of Health is the state agency with the authority to license hospitals, nursing homes, assisted living facilities and home health care agencies in Minnesota.

Office of Health Facility Complaints P.O. Box 64970 St. Paul, MN 55164-0970 (651) 201-4201 or (800) 369-7994 www.health.state.mn.usexternal link icon

SOCIAL SECURITY ADMINISTRATION The Social Security Administration is the federal agency that has the authority to administer Social Security benefits.

Social Security Administration Office of Public Inquiries 1100 West High Rise 6401 Security Boulevard Baltimore, MD 21235 (800) 772-1213 www.ssa.gov external link icon FEDERAL TRADE COMMISSION The Federal Trade Commission (FTC) is the federal agency that has authority to take action against deceptive, fraudulent and unfair business practices in the marketplace.

Federal Trade Commission Bureau of Consumer Protection 600 Pennsylvania Avenue NW Washington, DC 20580 (877) 382-4357 TTY: (866) 653-4261 www.ftccomplaintassistant.gov external link icon

MINNESOTA OMBUDSMAN FOR LONG-TERM CARE The Office of the Minnesota Ombudsman for Long-Term Care has authority to investigate complaints concerning nursing home, home care services, hospitals and other long-term care facilities related to the health, safety, welfare, rights and government benefits of people.

Office of Ombudsman for Long-Term Care Elmer L. Andersen Human Services Building 540 Cedar Street St. Paul, MN 55155 (651) 431-2555 or (800) 657-3591 www.mnaging.net external link icon SENIOR LINKAGE LINE Senior Linkage Line is the Minnesota Board on Aging’s statewide information and assistance service.

Senior Linkage Line at (800) 333-2433.

CENTERS FOR MEDICARE AND MEDICAID SERVICES The Centers for Medicare and Medicaid Services is the federal agency with the authority to run Medicare.

Centers for Medicare and Medicaid Services 7500 Security Boulevard Baltimore, MD 21244 www.cms.govexternal link icon MINNESOTA DEPARTMENT OF COMMERCE The Minnesota Department of Commerce has authority to regulate certain health insurance companies and third-party administrators, as well as financial advisors and securities, including companies that issue securities, securities brokers, and securities agents.

Minnesota Department of Commerce 85 7th Place East, Suite 280 St. Paul, MN 55101 (651) 539-1500 or (800) 657-3602 www.mn.gov/commerce external link icon

UPSCALE 1, 2 & 3 BEDROOM APARTMENT HOMES The Legacy & Bridgewater Estates have Several Great Amenities.

• Theatre • Community Rooms • Elevator • On-site Management • Fitness Center • Tuck Under & Detached Garage • Beautiful Nature Views • Business Center

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701 34th Avenue East, Alexandria 30 | GENERATIONS • Summer 2020

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Getting You Back to

What Matters Most Your recovery is our priority.

Every day with us is another day closer to home.

If you are in need of short-term rehabilitation following an injury, illness or surgical procedure, take charge of your recovery and choose Bethany on the Lake.

Our professional, compassionate team is here to help you get stronger, healthy and back to living the life you love.

• 100% short-stay customer satisfaction rating

• First-rate, modern amenities • Outpatient therapy options

• State-of-the-art therapy center

• Pre-planning program

• Private rooms & bathrooms

Have a surgery scheduled? Call our admissions coordinator to start pre-planning your rehabilition stay.

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Home Care Home Care

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by KNUTE NELSON