55 & Better 2014

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55 & Better 55 & BETTER

inside:

St. Peter area seniors dig into Social Media

The early warning signs of Alzheimer’s Disease

Wednesday, July 9 & Thursday, July 10, 2014 A supplementary section to:

Wednesday, July 9 & Thursday, July 10, 2014

2014

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55 & BETTER

Wednesday, July 9 & Thursday, July 10, 2014

Whole-person care at every stage of life

55 & Better A special project of the Le Center Leader, Le Sueur News-Herald, and St. Peter Herald.

Publisher: Stephanie Hill Managing Editor: Suzy Rook Media Consultants: Kathleen Davies, Kacie Karels, Stephanie Hill Ad Design: Nikkie Gilmore, Mary Jo Blanchard Cover Design: Nikkie Gilmore Page Design: Nikkie Gilmore 55 and Better is distributed to subscribers and readers of the Le Center Leader, Le Sueur NewsHerald, and St. Peter Herald at no additional charge.

All rights reserved. Š2014. All advertising contained herein is the responsibility of the advertiser. No portion of the advertising or editorial may be reproduced without permission of the publisher.

Mayo Clinic Health System offers comprehensive care to patients of all ages, provided by a multidisciplinary team of experts.

We treat you as a whole person, caring for emotional, mental and physical needs. And we work to get you healthy today to prevent diseases tomorrow.

To schedule an appointment, call 1-877-412-7575 (toll-free).

mayoclinichealthsystem.org

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55 & BETTER

5 foods for the over 50 crowd Men and women must alter their diets as they age. Portion sizes that young adults might have been able to get away must shrink when those same men and women enter their 30s. And as thirty-somethings head into their 40s, what's on the plate requires more careful consideration than it might have a decade ago. The same goes for men and women over 50, who must take steps to reduce their risk for heart disease, stroke and diabetes. One of the easiest ways to do just that is to eat healthy foods. The following are five flavorful and healthy foods tailor-made for the over 50 crowd.

1. Apples: Apples definitely qualify as a superfood, helping reduce cholesterol by preventing plaque buildup in the blood vessels and, as a result cutting an individual's risk of diabetes considerably. In fact, a recent study published in the British Medical Journal found that eating at least two servings of apples per week can reduce a person's risk of type 2 diabetes by as much as 23 percent. Apples also make for a great source of fiber, potassium and vitamin C. 2. Blueberries: Blue-

berries help men and women maintain healthy blood sugar levels because they are high in soluble fiber, which lowers cholesterol while slowing the body's uptake of glucose. And despite their relatively small size, blueberries contain more fiber, vitamins and minerals per ounce than any other fruit.

3. Broccoli: Though broccoli might not have been your best friend during childhood, you may want to cozy up to this powerful green vegetable now that you have cracked the half-century mark.

Broccoli is loaded with vitamin C. A single 3.5 ounce serving of broccoli contains more than 150 percent of the recommended daily intake of vitamin C, which can shorten the duration of the common cold. In addition, a 2013 British study published in Medical News Today found that broccoli may help prevent osteoarthritis, a degeneration of joint cartilage and the underlying bone that is most common from middle age onward. A similar study from researchers at New York's Roswell Park Cancer Institute published in the same publication six years earlier found that just three servings of

broccoli per month can decrease bladder cancer risk by as much as 40 percent.

4. Fava beans: Fava beans are cholesterol-free and low in fat. Fava beans also may provide cardiovascular benefits and help men and women maintain healthy weights.

Fava beans are considered "nutrient-dense," a term used to describe low-calorie foods that boast lots of nutrients, and are an excellent source of vitamin B1, which is important for nervous system function and energy metabolism.

5. Oatmeal: Another food that might never make youngsters' lists of their favorite foods, oatmeal is nonetheless a healthy option at the breakfast table. Oatmeal is loaded with soluble fiber, which can reduce cholesterol levels and subsequently reduce a person's risk of heart disease. Also low in calories, oatmeal can help men and women maintain a healthy weight.

Those who find oatmeal a tad too bland for their tastes can double on their superfoods by adding some blueberries into the mix, making their breakfast more flavorful and more healthy.

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55 & BETTER

Wednesday, July 9 & Thursday, July 10, 2014

St. Peter women seek healthier lifestyle with water aerobics

By PAT BECK pbeck@stpeterherald. com Water aerobics have been a lifestyle enhancement for Jan Gimsdal for the last 24 years.

By doing the water exercises, the St. Peter woman has been able to remain active into her 70s.

“I had cancer surgery, and they really botched up my back,” Glimsdal said. “And I was in my 50s and having a hard time moving up and down.

“My friend, Maureen Dvorak, a nurse, got me going to water aerobics, and I have never stopped going.

It cured my back. I have so much core strength from doing water aerobics, I can lift 40 pounds like nothing and move everything around. It’s one of the smartest things I ever did.”

She started out doing water aerobics while working as a dietician at the Minnesota State Regional Treatment Center in St. Peter.

She then took classes through St. Peter Community Education class at St. Peter High School pool in the fall and winter. It became a summer activity when she joined the community education aerobics class at the St. Peter Outdoor Pool the last two years.

As a member of the community education advisory board, Glimsdal played a part in bringing water aerobics to St. Peter pools.

Water aerobics not only is good exercises, it’s a good social activity.

“When you’re home and retired, you don’t find out what’s going on too well,” Glimsdal said. “But when you come to water exercises, then you’ve got people here

who know stuff and you find out when is the Shopko going to open, what’s going on with that mattress store downtown and all this stuff you want to know.”

Through water aerobics, Glimsdal, 75, can participate in more activities than others her age. She enjoys walking, works part-time at Swedish Kontur, is on the HRA board for Parkview Manor and is active in her church.

Bonnie Enz, who has enjoyed water aerobics for more than two decades, said the addition of doing it in the summer outdoors makes it more fun.

“We have a fun group, and the pool outside is wonderful.”

Enz, who has knee problems, said water aerobics helps her stay physically active. “The water takes away 75 percent of the weight on my knees. That’s why I can exercise.”

Glimsdal and Enz take the water aerobics classes led by Emily Phillips on Tuesday and Angie Voit on Thursday at the outdoor pool through Aug. 15.

The advantage of water aerobics and swimming is that they provide a good workouts without putting as much pressure on your joints.

“It’s a lot easier on your body to move around in water,” Phillips said. “It helps because it’s not so much pressure on you. When you’re trying to jog through the water, it’s a little bit easier because you don’t get so much stamping. One lady came in and said after not doing this for a while, ‘my feet feel really stiff. You’re more flexibile and stronger, especially when you use the weights.”

Voit, a registered nurse at Mayo Clinic in St. Peter and

Teacher Angie Voit, front, leads the water aerobics class of Teresa Heath, Bonnie Enz and Jan Glimsdal Thursday at St. Peter Outdoor Pool. (Pat Beck/St. Peter Herald)

in her seventh year as an in- site elbow to opposite knee, against the wall and lift their times they do cross country structor, said, “There’s a lot of bending down and jumping legs up and down and side to people who come with joint straight up. They also lean up side to work their abs. SomeSee LIFESTYLE on 7C problems, and they like how they feel after they’re come.

There’s no way that I could YOUR HOMETOWN exercise for an hour straight like this outside. Just beHEALTHCARE CAMPUS cause you’re in the water, you don’t feel yourself sweating.

You have a choice!

Your body stays cool. And if they’re talking, I never tell them stop talking. That’s their time to come out and enjoy themselves.

In her second year as an instructor, Phillips, who just graduated from Gustavus Adolphus College and attended Cleveland High School, already is in good shape as a long-distance runner, volleyball and basketball player.

But she also enjoys water aerobics.

“It’s a nice change up in a workout instead of just always running,” Phillips said.”

The drills include walking and running in the water for A family of healthcare & living options…

10 minutes, using kick boards and kicking for about 10 minutes, then sitting on the kick board and using their arms.

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55 & BETTER

Improving heart health need not be difficult Heart disease is one of the leading causes of death across the globe.

According to the World Health Organization, ischaemic heart disease, in which blood supply to the heart is reduced, is the leading cause of death in middle- and high-income countries and the fourth-leading cause of death in lowincome countries.

Perhaps the most troubling fact about the prevalence of heart disease is that it can be largely preventable. The American Heart Association notes that there are several ways to easily improve heart health and avoid becoming one of the millions of people to succumb to heart dis-

ease. * Embrace aerobic exercise. Aerobic exercise is essential to cardiovascular health. Daily aerobic exercise, which can be as simple as walking around the neighborhood, can help men and women lower their blood pressure, maintain a healthy weight and lower their bad cholesterol, which can circulate in the blood and cause blockages that can lead to heart attack. * Adopt a low-sodium diet that's also low in cholesterol. Diet can be a friend or foe with regards to heart disease.

A heart-friendly diet that's low in sodium and cholesterol can help you maintain healthy choles-

terol levels as well as a healthy blood pressure. * Monitor your blood pressure. A blood pressure reading is a staple of many doctor visits, but men and women should monitor their blood pressure even when they aren't visiting their physicians. High blood pressure does not always produce symptoms, but that doesn't mean it isn't potentially deadly. High blood pressure is the leading cause of stroke and can contribute to heart and kidney disease.

So be sure to monitor your blood pressure and discuss with your physician ways to lower high blood pressure.

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55 & BETTER

Exercise and Aging Addressing common concerns about exercise after 50

Exercise is an essential element of a healthy lifestyle. Including exercise in your daily routine can lower your risk for diabetes, heart disease and stroke, and exercise can even sharpen mental acuity, reduce anxiety and improve mood. But as beneficial as exercise can be, many men and women, particularly men and women over the age of 50, who have not laced up their sneakers in years are hesitant to begin an exercise regimen for a variety of reasons, potentially putting their longterm health at risk.

Regardless of a person's age, beginning a new exercise regimen can be intimidating. But it's especially so for men and women over the age of 50, who might not know where to begin or how to approach adopting a healthier lifestyle. According to the National Institute on Aging, the following are a few points men and women should know as they attempt to improve their physical fitness with a more active

lifestyle. * Exercise is safe even if you have not been physically active in a long time. Many older men and women worry that suddenly embracing physical fitness after years of inactivity may be detrimental to their health.

But that's only true if men and women don't exercise caution at the outset of their routines. When beginning the routine, take things very slowly at first, choosing to walk or bike every day rather than hitting the treadmill and adjusting it to maximum resistance. When strength training, start off with very little weight so your muscles can grow acclimated to the motions and you can get the exercises down pat. As you grow more comfortable and your body starts to feel more up to the challenges of daily exercise, you can begin to gradually alter your cardiovascular and strength training workouts to make them more challenging. * Exercise can make existing medical conditions

more manageable. Men and women over the age of 50 who have preexisting medical conditions are likely to find that exercise alleviates rather than exacerbates their physical problems. The NIA notes that studies have shown that regular exercise and physical activity can benefit people with arthritis, high blood pressure and heart disease. But it's still recommended that men and women with preexisting medical conditions consult with their physicians before making any lifestyle changes. Some conditions may affect a person's ability to be active, and it's best to get the go-ahead from a physician before beginning an exercise regimen.

Doctors may even suggest certain activities that have been known to alleviate particular conditions. * Exercise reduces fatigue, so sitting around to preserve strength is not effective. Exercise improves strength and energy levels, so sitting on the sideline to preserve your strength is counterpro-

Wednesday, July 9 & Thursday, July 10, 2014

ductive and could lead to serious medical problems.

The "Report on Physical Activity and Health" from the U.S. Surgeon General's office noted that men and women who are inactive are almost twice as likely to develop heart disease as those who are more active. While getting adequate rest and giving your body ample time recover from physical activity is essential, your body won't benefit by avoiding exercise to preserve your strength.

However, even moderate physical activity performed on a regular basis can reduce fatigue. * No one is too old to exercise. It's not uncommon for men and women in their golden years to think they are too old to exercise. Some may feel that their toned down workouts cannot possibly be making much of an impact thanks to the physical limitations old age has put on their bodies, while others may think it's unwise for someone in their 70s or 80s to be physically active. But no one is too

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55 & BETTER

Lifestyle: Aerobics From Page 4

women come to the outdoor classes, as many as 20 women and men attend the indoor classes in the winter. “In the wintertime, we have quite a few men that do the 4 o’clock time,” Voit said. The classes meet from 4 p.m. to 5 p.m. and 7 p.m. to 8 p.m. Monday and Thursday starting in November when high school swimming is done.

Americinn in St. Peter also has open public swim from 8 a.m. to 6 p.m. Monday, Tuesday and Wednesday and from 8 a.m. to 2 p.m. Thursday. Cost is $2 for seniors and $3 for all others. In addition to a pool, there is a whirlpool and sauna. A group of ladies have been going there for about 20 years doing water aerobics from 8 a.m. to 9:30 a.m.

skiing or downhills skiing.

For more strengthening, they do some of the same exercises with floats around their waist) and bar bell weights. In the indoor pool we, they hold on to milk jugs and do arm, leg and ab exercises.

“Usually the water is enough resistance,” Voit said.

“Some people who are afraid of the water, they can put on aqua joggers, so they can help float. I don’t make them do anything they don’t want to do. They can do whatever they’re comfortable with.”

“It can get as intense as you want it to. I do what I can and if they can they do the same thing. Like if they can’t kick and move, they go Reach Sports Editor Pat on the wall and kick there.

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Jan Glimsdal of St. Peter works her legs and arms in the St. Peter Community Education aerobics class at the outdoor pool Thursday. (Pat Beck/St. Peter Herald)

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55 & BETTER

of the brain shrink. The hippocampus, which is the area of the brain essential in forming memories, may soon become compromised.

Millions of people in North America are estimated to have Alzheimer's disease and many others will be diagnosed. The following are the most common early signs and symptoms of the disease. * Memory loss: According to the Alzheimer's Organization, early memory loss can include forgetting important dates or repeatedly asking for the same information. Forgetting recently learned information and having to rely increasingly on memory aids is another can encourage people starts a decade or more potential indicator of to begin treatments that before problems become Alzheimer's.

Alzheimer's disease can stave off some of the evident. Abnormal de- * Declining cognition: is the most common Impaired reasoning or form of dementia. It is a more debilitating symp- posits of proteins begin judgment, trouble findtoms of this disease. to form the amyloid progressive, degeneraThough it's most complaques and tau tangles ing the right words and tive disorder that attacks visual and spatial issues neurons and essentially mon among the elderly, throughout the brain, also may be early indiAlzheimer's is not a and these formations robs people of their normal part of agare the hallmarks of the cators of Alzheimer's. memory and language * Difficulty completing disease. Once-healthy skills. Although there is ing. The Mayo Clinic neurons gradually begin familiar tasks: Those no cure for Alzheimer's, says that the reasons with Alzheimer's someto lose their efficiency there are therapies that behind the inception times have trouble and ability to function can slow its neurologi- and progression of Alzheimer's disease and communicate with driving to a familiar cal impact. Recognizlocation or rememberare largely unknown. one another. As more ing the early warning It is believed damage neurons die, entire areas ing the rules to a favorsigns of Alzheimer's

The early warning signs of Alzheimer's disease

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ite game. People who were once good with numbers may now have difficulty balancing their checkbooks, while those who love to cook may have trouble following recipes. * Time confusion: Another indicator of Alzheimer's disease is losing track of time. One may have trouble understanding something that isn't happening in the present. Alzheimer's sufferers often forget where they are and how they got there. * Misplacing items: Everyone loses something at a point in time, but those with Alzheimer's may put items in unusual places. They may sometimes accuse others of stealing when they cannot retrace their steps and find items. * Decreased judgment: Decision-making abilities may be compromised. A person with Alzheimer's may take unnecessary risks or give away sums of money. * Mood changes: People

with Alzheimer's may suffer from confusion, suspicious feelings, depression and anxiety.

A person may upset easily or become anxious outside of his or her comfort zones.

Age and family history of Alzheimer's disease are the biggest risk factors. The liklihood of developing Alzheimer's doubles about every five years after age 65, says the Alzheimer's Organization. In addition, those with a parent, child or sibling who have developed Alzheimer's are more likely to develop the disease than people with no such family history.

A physical and neurological exam, which may include blood tests and brain imaging, will be used to diagnose Alzheimer's disease.

Individuals can learn more by making appointments with their doctors.

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55 & BETTER

Are expired medications safe?

It is 2 a.m. and that cough and stuffy nose you have been battling is still keeping you up. You reach for the nighttime cold relief medicine only to find it expired a few months ago. If you take a dose to ease your symptoms, will you be putting yourself at risk?

This situation is a relatively common occurrence. Many medicine cabinets are stocked with over-the-counter drugs as well as prescription medications that may be past their expiration dates. It is a good idea to routinely discard expired medicines, but if you happen to take a drug that has passed its expiration date, you will most likely suffer no ill effects.

According to the Harvard Medical School Family Health Guide, the expiration date on a medicine is not the dates when a drug becomes hazardous. Rather, it marks the period of time after which a drug company can no longer guarantee the efficacy of the medication. Since 1979, drug manufacturers selling medications in the United States have been required by the Food and Drug Administration to stamp an expiration date on their products. This is the date until which the manufacturer can still guarantee full potency of the drug.

Expiration dates also may be a marketing ploy.

Francis Flaherty, a retired FDA pharmacist, has said drug manufacturers put expiration dates on products for marketing purposes rather than scientific reasons. It doesn't make financial sense to a

company to have products on the shelves for years. Therefore, most drug manufacturers will not do long-term testing on products to confirm if they will be effective 10 to 15 years after manufacture.

The U.S. military has conducted their own studies with the help of the FDA. FDA researchers tested more than 100 over-the-counter and prescription drugs.

Around 90 percent were proven to still be effective long past the expiration date -- some for more than 10 years. Drugs that are stored in cool, dark places have a better chance of lasting because the fillers used in the product will not separate or start to break down as they might in a warm, humid environment.

Storing medicines in the refrigerator can prolong their shelf life.

Although a pharmacist cannot legally advise consumers to use medication

past an expiration date, most over-the-counter pain relievers and drugs in pill form should still be fine. Certain liquid antibiotics and drugs made up of organic materials can expire faster than others. For those who still want to err on the safe side, routinely clean out medications from cabinets once they expire. However, if an expired medication is taken by mistake, there's little need to worry about potentially adverse effects.

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PAGE 10

55 & BETTER

Wednesday, July 9 & Thursday, July 10, 2014

St. Peter area seniors dig into social media

By PAT BECK pbeck@stpeterherald. com Why should senior citizens get into social media sites such as Facebook, Twitter and YouTube?

Deanna Schabert, of Cleveland, and Marlene Mielke, of Kasota, like to get on their computer for news and information about the world, but their main reason for getting on line is their heartline — they like to connect with family and friends on Facebook.

They wanted to know more about Facebook and other social media, so they attended a program presented by five students from the Gustavus Adolphus College media and society class on Wednesday at the St. Peter Senior Center in the Community Center.

On Facebook for nine months, Schabert, 71, says it’s mostly to keep up on her two children and four grandchil-

dren.

“I go on about once a day,” Schabert said. “I want to see what my grandsons put on it.

I want to get caught up right away what they’re doing.”

She also likes to follow friends across the country such as high school classmates. She followed one friend on Facebook on a two-year ride to the Arctic Circle in a fundraiser to fight cancer.

“They had a picture on every day,” Schabert said. “It was pretty interesting to follow.”

A retired nurse, Schabert said, “I spend a lot of time on the computer. I enjoy it.”

But she’s careful to not let everyone know about her interactions on Facebook. She controls that by privacy settings. People can let the whole world know about themselves on Facebook or just one person.

“I use privacy settings, so not everybody sees it,” Schabert said. “I can write a note to

my grandchildren, and it just goes to them on chat.”

After attending the social media presentation, Schabert said she’s going to enter the Twitter world.

“I’m going to try the tweets,” Schabert said. “It’s just one of the new things. I want to try it to see if I can do it. Not that I’ll use it much. I just want to get on, and I will try and send a Twitter to one of those grandsons.”

It takes practice for anyone, especially seniors, to learn how to use social media or a computer in general. But Schabert finds a way.

“Some of it I try to do on my own and if I can’t get it, one of the kids show me,” Schabert said. “I’ve kind of got Facebook down. The Tweets and similar stuff it’s, ‘Oh?’ It doesn’t come easy.”

Schabert also does a lot of emailing and Googling for specific subjects.

“I look up medical condi-

In the comfort of her living room, Deanna Schabert of Cleveland looks on her laptop on the Facebook site to check up on and interact with family and friends. (Pat Beck/St. Peter Herald)

tions, anything I’m researching such as automobiles, vacation things, ordering from Amazon,” Schabert said.

At the presentation, she learned how to write to someone in a privacy mode and what hashtags (#) mean.

“I never knew what that meant,” Schabert said. “I’ve heard it forever when you listen to the news, hashtag this and hashtag that. It’s a little

clearer now. It meant that if you’re doing a search, like for the Beatles or a song or something, you name it and find out more about the subject.”

On Facebook for three years, Mielke, 69, also likes to connect with friends and family and share photos and information.

“I contact with a lot of classmates on Facebook,” she said.

“It’s just to share pictures and

undate on what’s going on in people’s lives.”

A retired office manager of information and education at the Minnesota Department of Natural Resources in New Ulm and St. Paul, Mielke said, “Once in while there’s somebody you used to work with and you kind of try to connect with them, and I have.”

Mielke, who has two sons and five grandchildren, also

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said she follows her nieces and nephews, and one grandson just got on Facebook at age 14.

“The boys put things on Facebook, one more than the other, about goings on with their families or some types of music that they like and want to share,” Mielke said. “You can see different tapes and music and what they’re involved with.”

Mielke also likes to follow news in general.

“I like to keep up with things in the world,” she said.

“I’m a news junkie, too, so I’ve got to know what’s going on. I don’t play games. I don’t know how to chat.”

Ten seniors attended the presentation by the Gustavus students. Three students talked about social media, and two explained how to use it.

“To participate fully as citizens, we need to be able to not just consume media messages but also create and share them,” student Brianna Furey told the group. “In a world increasingly influenced by social media, it’s important to have multime-

55 & BETTER

Wednesday, July 9 & Thursday, July 10, 2014

dia communication skills and 7 WAYS TO USE SOCIAL MEDIA how to use these skills in order 1. Keep in touch to engage in the civic life of a • Family (share pictures, communication, plan events and get togethers with multiple members of family at once) community.

• People you never thought you’d connect with again (childhood friends, college friends, co-workers) “We’re not saying that social • Mobility problems? Social media can “bring the world to you.” media is replacing face-to-face 2. Research and Learning and all the other forms of com- • Cultivate hobbies or business ideas munication or that it’s more • Find useful and reliable sources of health information important. But it’s a fact that • Keep mind active by taking online courses and reading online books, posts, articles it’s becoming a bigger thing in • Get news quicker and more tailored to your interests (follow your favorite local and national news on Facebook and today’s world.

Twitter to get info quicker and to get extra info) “The media has such a big 3. Get Questions Answered influence today, so it’s impor- • Reach out via Twitter, Facebook, videos, blogs and live chats to get quick answers to questions tant to understand and inter- 4. Entertainment pret the meaning and where • Videos, movies, e-books, articles, blog posts, social games, etc your news and other informa- 5. Start a New Business or Grow and Existing One tion is coming from. You want • Sell crafts, give advice to others, freelance writing, blogging to be in control of what you’re 6. Share Knowledge viewing and how your involv- • Share knowledge, thought, and experiences with others, blog about what life was like growing up or how things ing yourself on line. For exhave changed during your lifetime, network online and offer advice and mentoring to younger people, share and ample, there can be misleading discuss news. advertising out there especially 7. Take Advantage of Sales and Online Opportunities in relation to health care.”

• Follow your favorite business and brands and save money by taking advantage of promotional opportunities (there Reach Sports Editor Pat are freebies and discounts that are only available through email or social media sites/apps) Beck at 931-8566, or follow (Source: Gustavus Adolphus College Media and Society Class) him on Twitter.com @SPHSportsPat Reach Sports Editor Pat Beck at 931-8566, or follow him on Twitter.com @SPHSportsPat

MORE INFORMATION

To make a Facebook account, go to the form at www.facebook,com For more infomation and tips, go to http://www.dummies.com/how-to/content/facebook-for-dummies-cheat-sheet.html To set up a Twitter account, go to www.twitter.com

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