Allegany County
Belfast Lion Club celebrates its 40th anniversary
BELFAST — After four decades, the Belfast Lions Club is still going strong.
The Lions celebrated their 40th anniversary on Saturday, honoring two individuals as Citizens of the Year. After the dinner, President Josh Hazelton introduced the Citizens of the Year - Beth Hazelton and Connie Finney.
Hazleton is the coordinator for the Trail Towns that are situated on the route of the old Barge Canal and to promote the trail system in the northern part of Allegany County, which connects to the Genesee Valley Greenway. She is
responsible for Belfast being designated as the hub for the Trail Towns. She is also the mother of three children, ages 13, 16 and 18, respectively.
Hazleton, along with her husband and many of the people in the room, were students who were impacted by the second Citizen of the Year, Connie Finney. A minister and professor at Houghton College, Finney also worked with the students at Belfast Central School for many years.
The Belfast Lions Club was chartered in 1985 with 24 charter members out of 31
members that first year. Gary Cotton, who was at Saturday’s dinner, was the charter president of the club. He recalled the beginning, noting that in that first year there was no money for service projects.
“We’re a service organization that helps the community,” he said. “But we had no money to do anything. So, the first thing we did was to organize and sponsor a golf tournament and that brought in enough money for us to get started.”
Since those early years the Belfast Lions have worked to benefit the community. One of their early projects
involved saving and preserving the Genesee Valley Canal Warehouse, located in the village. Today the club raises funds through the golf tournament, a 300 raffle and the spring raffle; additional funds are raised through Lions Mints sales.
The Lions Club makes yearly donations to the Allegany County Area Foundation, Allegany County Association for the Blind and Visually Impaired, Allegany County Cancer Services, Allegany County National Honor Society (scholarships), Wellspring Ministries and Hart Comfort House. Funds from this year’s spring raffle will benefit Hart Comfort House.
The club also helps Belfast youth through donations to the
Luck of the Irish prevails for Wellsville’s
Shortest Saint Patrick’s Day Parade
BY KATHRYN ROSS
WELLSVILLE —
The luck of the Irish prevailed when an otherwise cold, snowy day suddenly turned sunny and bright just in time for the 4th Annual Shortest Saint Patrick’s Day Parade.
Organizer Brian Cannon just said one thing following the 12-footlong parade on March 13: “It’s the luck of the Irish.”
But the 30- to 32-degree weather kept the crowd smaller than in
recent years, and even the lifting of the open container law by the village board didn’t keep people around.
The original purpose of the parade was to give people a chance to get outside after a long winter. It came to fruition, even if it was for a very short time.
The Shortest Saint Patrick’s Day Parade, 86 feet shorter than the current record holder, was sponsored by the Ancient Order of Hibernians, a group that has been in America since
colonial times which originated in Ireland.
This year AOH groups came from both Steuben and Cattaraugus County to join the Allegany County organization in the parade. While the crowd may have been and the parade route itself short, the number of units in the parade has grown. There were 21 this year. Parade Marshall John Dean stepped off the parade following the national anthem sung
BCS
Photo by Kathryn Ross
The members of the Belfast Lions Club celebrated the club’s 40th anniversary on March 14.
Photo by Kathryn Ross
The Shenanigan Sisters were a highlight of Wellsville’s Shortest Saint Patrick’s Day Parade on Friday with their bawdy songs and comical dancing.
Allegany County trails group names administrative coordinator
WEST ALMOND
— IMPACT: Friends Improving Allegany County Trails Inc. announced the hiring of Pauline Burnes, a founding member of IMPACT and a landscape architect, to provide logistical assistance to the group’s president and board of directors.
IMPACT is a non-profi, volunteer organization formed in 2021 to conserve, improve and advocate for year-round access to a diverse network of public trails and greenways in Allegany County.
IMPACT’s mission is to provide a unified voice for Allegany County trail users and to coordinate the development and maintenance of multi-use trails.
IMPACT received a professional development grant from Parks and Trails New York, enabling the group to hire a part-time administrative coordinator for a two-year period.
Burnes has been a state Department of Environmental Conservation volunteer
coordinator, grant writer and project liaison since 2018. She was instrumental in acquiring assistance from the National Park Service Rivers, Trails and Conservation Assistance program to complete the West Almond Trails Master Plan in collaboration with the National Park Service, DEC’s West Almond Forestry staff, Alfred University and IMPACT.
The part-time administrative coordinator is IMPACT’s first paid staff position, allowing the organization to grow beyond what has been possible as an all-volunteer organization.
“This marks a significant milestone for our non-profit,” said Glenn Gebhard, founding member and president. “We consider this opportunity essential for our growth in the coming two years.”
Friends’ groups, nonprofit organizations often made up entirely of volunteers, are essential to the stewardship
and promotion of public lands managed by the DEC. These dedicated groups raise private funds for capital projects, perform maintenance tasks, provide educational programming, and promote public use through hosting special events.
IMPACT’s upcoming Special Events include:
• April 18: Tree and shrub planting at the Western New York Land Conservancy Black Creek Preserve in Angelica.
• May 2: I Love My Park Day, a statewide event coordinated by Parks & Trails NY.
• May 7: Bird walk at Palmer’s Pond.
• Aug. 29: IMPACT’s signature event, a 5K/10K Walk-Run and 25K Run on the West Almond Trails. For more information on IMPACT and to sign up for events visit impactfriendsgroup.org or email impactfriendsgroup@gmail.com.
Bolivar-Richburg inducts 15 into National Honor Society
BOLIVAR — Bolivar-Richburg Central School has inducted 15 new members into its chapter of the National Honor Society.
The newly inducted members are Arlianna Gaston, Savannah Shelley, Elizabeth Learn, Madyson Stanton, Lindsey Greeson, Sydney Faulkner, Braden Zilker, Madalynn Woodworth, Ren Button, Owen Unfus, Carson Lipyance, Tytan Smith, Autumn Cicarelli, and Addison Amidon, and Lyla Fanton (not pictured).
of character, leadership, and service.
To be eligible, juniors and seniors must maintain a cumulative average of 91% or above, along with meeting high standards
As part of the ceremony, the senior NHS members carried on a traditional honor by dedicating the floral centerpiece to English teacher Nicole Peterson, who the students said exemplifies the ideals of the National Honor Society.
Photo provided
New members of the National Honor Society at Bolivar-Richburg Central School were inducted March 4.
Photo provided
Pauline Burnes, shown here heading out for a trail ride on Little Joe, is the new part-time administrative coordinator for IMPACT: Friends Improving Allegany County Trails Inc.
dining & Entertainment
WELLSVILLE — The
Arc Allegany-Steuben, an agency dedicated to the rights and full participation of people with intellectual and developmental disabilities, invites the public to view the 2026 Arc Art exhibit at the Wellsville Creative Arts Center, 124 N. Main St. The exhibit is on display through March 31.
“We are honored to have partnered with the Wellsville Creative Arts Center for 19 years to promote disability awareness and to encourage people with disabilities to explore new activities and discover their inner artist,” said Carrie Redman, development director for The Arc Allegany-Steuben. “Arc Art is a celebration of
self-expression by artists with differing abilities, and this year’s exhibit coincides with National Developmental Disabilities Awareness Month in March.
“Arc Art honors people with disabilities throughout Allegany and Steuben Counties and provides a stimulating and supportive environment that promotes creative expression, independence, dignity, and community integration.”
The goal of the Arc Art program is to encourage artistic expression among people with intellectual and developmental disabilities by providing an inclusive space to showcase their work while increasing public awareness of the creativity and talent
within the disability community. More than 25 artists are featured in the 2026 exhibit, representing a wide range of styles, techniques, and subject matter.
“The works on display demonstrate the extraordinary creativity of their makers,” Redman added. “In some cases, an artist’s disability directly influences their art; in others, it has little or no impact at all, which highlights the diversity and individuality of each artist.”
Arc Art is an Arc Allegany-Steuben sponsored initiative that celebrates self-expression by artists with differing abilities while fostering community appreciation for the diversity and value of artistic expression.
SHORT TRACT —
The Town Theatre of Short Tract is preparing to stage its summer production, “Matilda the Musical!” with auditions slated for later April and early May.
Based on Roald Dahl’s beloved story, Matilda follows an extraordinary girl with a sharp mind and magical powers who stands
up to the adults in her life — with unforgettable music and lots of heart.
Performances will be July 23-25 at Belfast Central School.
Auditions will be held at the Granger Town Hall:
• April 30 at 6 p.m., for ages 8-14
• May 1 at 6 p.m., for
adults and young people ages 15 and up
• May 2 at 2 p.m., callbacks, if needed
Town Theatre of Short Tract sets auditions for ‘Matilda!’
Producers say the upcoming show has something for everyone — but they especially want to call out students in sixth grade and up. Beyond the large ensemble, there are real named roles available for older youth, who will be vital to making the show work.
The Town Theatre also welcomes its new director, Amy Simanowski, who brings 15 years of community theater experience and has spent the last decade building a youth theater program, directing shows like “Newsies,” “Charlie and the Chocolate Factory” and, yes, “Matilda!”
Audition materials and forms will be available in mid-April. Reach out to Simanowski with questions at asimanow1@ gmail.com.
Arc Art on display at the Wellsville Creative Arts Center
This canvas created by Tatyana Cherabin is one of many Arc artworks that can be seen on display at the Wellsville Creative Arts Center.
Yearbook and Back to School Picnic, the Belfast Summer Soccer program, Belfast Youth League, Belfast Children’s Christmas program and Lifeway Youth Center. Two scholarships are also awarded to BCS seniors headed to college.
The Lions support the Belfast Library by aiding in the purchase of large print books.
Outside the county the club makes donations to Empire State Special Needs Experience - Lions Camp Badger, Finger Lakes Hearing, Guiding Eyes for the Blind and the
Salvation Army. The Belfast Lions also sponsor a Christmas Tree Lighting in the Park and an Easter event.
The club provides funds to help individuals in need of glasses, both children and adults. Last year the club’s spring raffle raised $4,000 for the Association for the
Blind and Visually Impaired.
The club also donates to members of the community who have emergency needs after a devastating house fire or in case of a health crisis.
In 1985 the charter members of the Belfast Lions Club were: Leonard Arnold, James
Bump, David Chalker, Ron Enders, Paul Fleming, Bob Harrington, Bill Haney, Michael Blask, Charlie Clark, Walt Lindsey, Tom Lingenfelter, Earl McCarth, Mike Nelson, Jack Parker, Scott Smith, Lynn Thompson, John White, Jeff Zuber, Gary Cotton, Ron Mix, Bob Polanowski. Bob Pulos, Tim Ace, John Kozlowski, William Ebbert,
The club was also one of the first in the area to admit women as general members.
The event ended with the attendees gathering for a group photo.
time. The most favorite dancers, however, are the Shenanigans Sisters, who appeared in the parade twice, entertaining the crowd with their superior dance moves and bawdy songs. The 15-minute-long parade also included a unit from the Chamber of Commerce, the drill team from the David A. Howe Library. The Sheriff’s Department Welfare Team. Tops Friendly Markets, John Hart high school reunion group. Trucks from CTC
of Andover and Jeff’s Truck Rescue, a late model green Corvette from Bokman’s, Wanda Dean driving her new Fiat, followed by the Emerald Hook and Ladder Department with John Dean marching and the fire truck.
The cold temperatures caused the crowd to leave early and less than half hour after the parade ended, snow was in the air, followed by a dreary evening of wind and blowing snow.
by Emma Elliott and the Legion Post 702 color guard and ended the parade with the Emerald Hook and Ladder Company. He’s been an active Emerald for over 70 years.
He said, “I’m honored that they asked me to lead the parade.”
Dean has been a leading citizen of Wellsville throughout his life as a businessman and as an active member of the community.
The parade highlighted a variety of local groups, with Heidi Noelle’s dance troupe performing for the very first
David Eggert, Terry Parker, Karl Pens, Bill Shattuck, John Hasper, Craig Hodnett, George Thompson and Doug Sweet.
Photo by Kathryn Ross
Connie Finney received one of the Belfast Lions Club’s 2026 Citizen of the Year plaques at the club’s 40th anniversary dinner.
Belfast Lions Club President Josh Hazelton presented one of the club’s 2026 Citizen of the Year plaques to his wife, Beth Hazelton.
➡Wellsville St. Pat’s Parade continued from PAGE 1
Photo by Kathryn Ross
John Dean was the parade marshal for the 4th Shortest Saint Patrick’s Day Parade in Wellsville.
Dan and Danielle Walsh Barroso of Wellsville came dressed for the parade in shamrock winter hats with their 5-year-old son, Samuel
home improvement
Keep your family safe and sound with a new solar generator
(BPT) — A storm is raging outdoors, but you and your family are safely tucked away in your cozy home ... that is, until the power goes out. You don’t know if the outage will last minutes, hours or days, but you do know that you need backup power quick to keep the heat and lights on and necessary appliances like your fridge running.
The first solution you might think of is your gas generator. However, you can’t safely use it indoors, and it might be too dangerous to brave the weather to run the generator outdoors.
Plus, you may not have enough gas to turn the generator on, let alone power what you need.
Instead of hoping the power comes back on sooner rather than later, consider upgrading to a safer, reliable backup power source: a solar generator.
Not a matter of if but when Power outages are becoming more and more common.
According to the U.S. Energy Administration, Americans averaged 11 hours of outages in 2024 - nearly double the prior decade’s average. States that experienced the most time without
power dealt with major weather events like hurricanes.
Given the increase and duration of power outages, it pays to be prepared to weather the storm comfortably and safely inside your home.
The problem with gas
For decades, gas generators were the go-to backup power solution for many homes. However, gas has many drawbacks.
First and foremost, gas generators create carbon monoxide, which means they’re not safe to run inside your home or
garage. Depending on the storm, they may not even be safe to operate outdoors. For apartment dwellers without dedicated outdoor spaces, a gas generator isn’t even an option.
Second, gas generators require you to keep fuel on hand. You can’t rely on leftover gas from its last use. Depending on the intensity of the storm, you may not be able to get to the gas station before or after a disaster. Even then, the gas station may not have fuel available due to high demand or sup-
ply disruptions caused by the storm.
Solar: A modern solution for modern power outages
Gas generators were built for a different era with different needs. To tackle today’s backup power needs, you need a modern solution like a solar generator. When it comes to powering your home during a storm, a solar generator offers several benefits, including:
• Fume-free, quiet operation
• Easier maintenance
• Multiple charging methods
• Modular, scalable designs
Solar generators aren’t just for homeowners. Now, apartment residents can finally have reliable emergency power instead of waiting for the lights to come back on.
Best of all? You won’t run out of fuel. All you need is the sun.
A solution for any home
If you’re ready to upgrade to a solar-powered generator, consider one of Jackery’s home backup power stations. For example, the Solar Generator 5000 Plus is reliable backup power accessible to any household, designed to bridge the gap between portable generators and
Wellsville village to designate March 25 Jim Raptis Day
BY KATHRYN ROSS
WELLSVILLE — March 25 will be Jim Raptis Day in the village, honoring the businessman, politician and local advocate who passed away Feb. 22.
Mayor Ed Fahs said during the village’s meeting on March 9 that he would sign a proclamation regarding the designation. Coincidentally, March 25 is Greek Independence Day.
Raptis, a native of Wellsville, was best known as one of the owners of Texas Hot, a local restaurant he inherited from his father, a Greek immigrant.
Seven members of the Raptis family were at the meeting, including his wife, Demmye, and his son, Michael.
Demmye Raptis said, “Jim would be very delighted. He loved Wellsville. Thank you for honoring him.”
Mike Raptis said, “I think this honor is just right.”
The proclamation will be signed at the next board meeting on March 23. Prior to the meeting, three visitors brought their concerns to the board.
A new landlord expressed her concern that as soon as she had purchased a building, she was immediately made responsible for paying the former resident’s utility bills. She said the practice is unfair to those who are purchasing buildings to
help relieve the housing shortage in the village and asked the board to help.
Also concerning housing, a resident expressed concern with the conditions at 60 Brooklyn Ave., saying drug use is suspected and that the water, sewer and electric has been cut off. She asked who is responsible for keeping people out of abandoned houses, while she also asked if a bank has foreclosed on the building.
She was informed that the board will ask the village’s code enforcement agency to look into matter. Allegany County Legislator Kevin Laforge, who was attending the meeting on a different matter, said he will look into the foreclosure matter as well.
Main Street landlord Marshall Green asked the board to approach the Chamber of Commerce’s policy of
renting spaces in front of businesses for Main Street activities. He said years ago, businesses didn’t have to pay for using the space in front of their buildings and that now they are being charged.
“Business owners shouldn’t be penalized for using the spaces in front of their buildings during Main Street events,” he said.
The board will address the matter with the Chamber.
Green also wondered if the board would address the matter of horse feces on the streets left behind from horsedrawn Amish buggies.
It was noted that the Amish were informed of the matter a few years ago and complied with the board’s request to deal with the feces problem, but that they have since become negligent. The board decided it would once again address the matter with the Amish community.
In regular board matters Treasurer Melissa Mullen reported that the tentative 2026-27 village budget includes a tax rate of $11.52 per cent to $1,000 of assessed value, down from the previous tax rate of $19.01. She added that while there will be no increase in electric rates, water rates are up 5% and sewer rates are up 7%.
The increases, she said, are due to wage increases and inflation.
There will be a public hearing and the budget will be accepted at a later date. It is available for review at the clerk’s office and on the village website.
Motions were also made and approved for:
• The village to accept ownership of properties from 172 to 180 E State St. from the county Landbank, if the Landbank will give them to the village free of charge;
• Chamber of Com-
merce event requests for the May 2 Wine Walk from 1 to 4 p.m. and the Main Street Festival from 9 to 4 p.m. on July 18;
• The Wellsville Secondary School graduation at 7 p.m. June 26;
• Acceptance of the low bid for a fiveyear refuse contract with LaForge Disposal at a cost of $296,000 for the first year, $298,960 for the second year, $301,950 for the third year, $304,970 for the fourth year and $308,020 for the fifth year.
The board also learned from DPW head Dean Arnold that both the Elks Club and the Legion have donated $500 each for improvements to Memorial Park.
Arnold also reported that the Arbor Day celebration will take place April 24 at the Elementary School.
Jones Hospital named to US top 20 by National Rural Health Association
WELLSVILLE — A local hospital received a high honor from the the National Rural Health Association.
Jones Memorial Hospital was recently named by the National Rural Health Association as one of the Top 20 Rural & Community Hospitals in the nation, hospital officials reported. The recognition comes after the hospital was listed in the Top 100 Rural & Community Hospitals by The Chartis Center for Rural Health.
“Being named among the Top 20 Rural & Community Hospitals in the nation by the NRHA is an incredible
moment for the team at Jones Memorial Hospital,” said hospital CEO Jim Helms. “This recognition belongs to every physician, nurse, caregiver and staff member who shows up each day committed to excellence and to the neighbors and families we serve. In rural healthcare, resources may be limited, but dedication is not—and this distinction proves that exceptional, nationally recognized care can thrive right here in our community.”
The Top 20 designation represents the highest performing hospitals within the Chartis Rural Hospital Performance
INDEX, which focuses on key benchmarks including quality, outcomes, patient perspective, financial strength, market share and value.
“Recognition on the Top 20 list by NRHA reflects not only the outstanding care delivered at Jones Memorial Hospital today, but also the strength and sustainability of the organization for the future,” said hospital board Chair Dan Johnson. “The Board remains deeply committed to supporting strategies that attract and retain talented healthcare professionals, invest in modern facilities and technology, and ensure that high-quality
care remains accessible for generations to come.
This honor reinforces that our hospital is positioned to continue serving as a vital and enduring resource for the communities of our region.”
The hospital marked
10 years of affiliation with the University of Rochester Medical Center in January.
“All of UR Medicine, a fully integrated health system, works to serve their communities with the highest quality of care, best outcomes, and
highest patient satisfaction,” said University of Rochester Medical Center CEO Dr. David Linehan. “Under the leadership of hospital CEO and President Jim Helms, the top 20 designation by the National Rural Health Association reflects the high standards being met by the entire Jones Memorial Hospital team. I applaud them for this achievement, and for providing high-quality care close to home for rural communities across Allegany, Cattaraugus, and Steuben counties.”
For more information, visit jones.urmc. edu.
Allegany County Christian education is week-long focus for Friendship churches
FRIENDSHIP — A free, multi-part series on sparsely-known aspects of “Christian Education in Allegany County” will be the focus next week during the annual Missions Marching Forward Awareness Week in Friendship.
Nightly weekday sessions will be hosted at 6:30 p.m. by the What God is Doing in Friendship ny alliance of churches, to be held at the Bible Baptist Church at 43 W. Main St.
This year’s focus is designed to “bring missions close to home,” according to participating churches organizers, in contrast to previous years when both area missionaries and those from various parts of the world provided individual ministry presentations.
Many opportunities to experience wholesome Christian education is available in Allegany County, for school children through college, the host church-
es explain, noting that many of these, beyond some Sunday schools and youth groups, aren’t widely known. The schedule for the Monday-Friday, March 23-27, series, which is open to the public without advance registration, includes:
• Monday, March 23: “The Basics of Homeschooling” will be discussed by Daniel DiFrancesco, regional representative of Homeschool New York, the state’s largest homeschool support group. The Christian organization was formed some 35 years ago to help parents and caregivers provide children with a “high-quality education in a safe environment, without being overwhelmed.” The speaker will provide information and tips designed to help someone who wishes to homeschool or who already is doing
so be a confident home educator.
• Tuesday, March 24:
A Southern Tier Homeschool Academy representative will provide details about a “Local Cooperative for Homeschool Families” which meets once a week at Almond Community Church. The nonprofit organization presents opportunities for classroom instruction, with a strong emphasis on core Christian values, with volunteer teachers providing instruction in specific areas of education, overseeing labs work and reviewing and assigning lessons and readings to complete throughout the week at home.
• Wednesday, March 25: Representatives
of Parker-Jordan Christian Academy, recently relocated to larger facilities at Richburg, and Houghton Academy will discuss the benefits of a regular school campus environment and “Christian Academy Differences” between the two types of educational institutions. Parker-Jordan, serving kindergarten through 12th graders, is in its fifth year of operation, after developing waiting lists for students while using previous borrowed space at Wellsville and then at the Faith Bible Church in Little Genesee. International students from the Academy also will play musical numbers during the evening.
• Thursday, March 26: The “Christian Roots” of Allegany County’s two universities and state college will be explored. Rev. Christian R. Mattison, former member of the Seventh Day Baptist Historical Society Board of Directors, will discuss the denomination’s formation of a “select school” in 1836 which grew into Alfred University, from which Alfred State College also was birthed. A speaker also will trace the history of Houghton University, started some 50 years later.
• Friday, March 27: Rev. Craig Merritt and his wife, Kim, will discuss a number of “Non-School Christian Education Opportunities,” positively impacting children, youth and families which they have experienced during their years of ministry, including afterschool, homeschool, and club-type offerings. Further information and updates can be obtained on the What God is Doing in Friendship ny group Facebook page at https://tinyurl.com/ God-in-Friendship-FB or (585) 664-9989.
Jim Raptis
Letter to the Editor: March is National Developmental Disabilities Awareness Month
In 1987, President Ronald Reagan declared March to be Developmental Disabilities Awareness Month, inspired by years of advocacy. The deinstitutionalization movement of the 1970s and early 1980s had begun reshaping society, and the presidential proclamation encouraged Americans to provide the “encouragement and oppor-
tunities” necessary for people with intellectual and developmental disabilities (I/DD) to reach their potential. As more citizens with developmental disabilities began living in their communities, programs for career planning, job coaching and supported employment emerged. The idea that people with I/DD could become productive
members of the workforce was revolutionary, challenging long-held misconceptions.
The passage of the Americans with Disabilities Act in 1990 further reinforced this progress, making workplace discrimination against people with disabilities illegal. Expectations shifted, and young people with I/DD and their families began to aim for
health & Wellness
productive, self-directed lives, and goals that are increasingly attainable. Today, 39 years later, March highlights the contributions and needs of the estimated four million Americans living with developmental disabilities. People with autism, cerebral palsy, and other conditions continue to blaze new trails, living and working in their communi-
ties, pursuing higher education, developing their faith, falling in love and getting married, and making their voices heard in every aspect of life.
At The Arc Allegany-Steuben, we are committed to building more welcoming communities through education and outreach. We invite you to join us this month in celebrating the lives
of people with I/DD, because awareness and inclusion start now.
Learn more about how The Arc Allegany-Steuben supports people with intellectual and developmental disabilities in Allegany and Steuben counties at www.thearcas.org.
Carrie Redman, development director, The Arc Allegany-Steuben
Master the calm with daily stress relief
The speed of the modern world seems to be perpetually set to turbo, and that can be stressful. Stress can quickly transition from something that provides a temporary boost in motivation to a chronic problem. While it’s not always possible to tame the fast-forward nature
of life, building a daily routine that serves to buffer the mind and the body from an onslaught of stress can benefit a person’s overall health. The American Institute of Stress reports that Gallup’s Global Emotions Report (2023) found about 49 percent of Americans experience
significant daily stress, a particularly high rate among high-income nations. Statistics Canada says more than one in four people in Canada report high to severe daily stress levels, with rates rising to 30 to 36 percent among those age 35 to 54.The Mayo Clinic advises that chronic stress puts health at risk. Stress hormones can disrupt almost all of the body’s processes. It’s possible to lower cortisol levels and reclaim a life that is less battered by stress. Here is an easy guide anyone can follow.
• Ease into the day. Many people start the morning with an alarm clock, checking emails or social media, or turning on the news. A barrage of information and stimuli can trigger an immediate spike in stress hormones. Instead of waking up and getting riled up, avoid screens or stressful information come the first half hour of the day. Replace screen-related activities with more mindful ones like stretching, sitting out in the sun enjoying nature or even journaling.
• Learn breathing techniques. Stress fires up the nervous system and slowing down breaths can com-
Office for the Aging
bat stress. Various breathing techniques are designed to usher in calm and clarity. One of them is the 4-7-8 technique, offers the Cleveland Clinic. With this method, you inhale for four seconds, hold for seven, and then exhale slowly for eight.
• Eat the right foods. High-sugar snacks are a go-to when people are eating to combat stress. But these snacks cause insulin to spike followed by crashes that can mimic the feelings of anxiety. Instead, choose foods that won’t cause insulin spikes, but rather help regulate the stress response.
Magnesium is known to help promote calm, according to
the National Institutes of Health, and foods like spinach, almonds and dark chocolate are rich in magnesium.
• Get moving more. Exercise is a great way to metabolize excessive stress hormones that build up during a long day. The general guidelines of 30 minutes of moderate-intensity movement a day will increase the heart rate enough to trigger the release of endorphins, which are the body’s mood elevators and feelgood chemicals.
• Write things down. Stress can materialize when you feel you are going to forget something or have too much on your list. Writing tasks down gets them out
of your brain so they aren’t on a constant loop. According to Michael Scullin, director of the Sleep Neuroscience and Cognition Laboratory at Baylor University, a group of people who wrote down a to-do list of tasks they had to complete fell asleep nine minutes faster than a group that did not make such a list. This “cognitive offloading” is a physical action to relieve a mental load, and it can reduce stress. These stress-busting tips are coping mechanisms for daily life. They don’t have to be done all at once; pick one morning habit and one evening habit to start with the first week and progress from there as you adapt.
