Senior Living & Loving it / Health Mind Body & Sole Winter 2023

Winter 2023 Vol. 7

COM

PLIM EN ISSU TARY E

How Aging Adults Can Maintain

A HEALTHY WEIGHT

3 Tips to Catch Upon Up on RETIREMENT SAVINGS

Table of Contents How aging adults can maintain a healthy weight........ 3 Advertising Director Gary Loftus

3 Tips to catch up on retirement savings............... 6

gary.loftus@hearst.com Advertising Manager Julie Jones julie.jones@hearst.com Product Manager Regina Harbison regina.harbison@hearst.com Marketing Strategist Tammy Dunsford tammy.dunsford@hearst.com Kristine Ressler kristine.ressler@hearst.com Digital Strategist Nick Waterman nick.waterman@hearst.com For advertising rates and information call: (618) 616-6012 or email regina.harbison@hearst.com

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Senior Living and Loving It • 2023

How aging adults can

maintain a healthy weight

C

alorie-counting and watching one’s weight is often seen as a young person’s game. But even aging men and women should recognize the importance of maintaining a healthy weight.

Older adults may experience weight gain or unintentional weight loss.

Understanding how to address each in healthy ways is important.

Weight loss tips More than two-thirds of Americans, including adults age 65 and older, are

overweight and obese, according to U.S. News & World Report. A combination of factors can contribute to weight gain in older adults, including a slower metabolism and a tendency to be more sedentary with age. Empty nesters also may be less likely to cook their own meals, relying on convenience foods — some of which may be high in fat and/or calories.

Sustained healthy weight at any age is linked to improved heart health, mental health benefits like increased selfconfidence, healthy joints, and much more.

These tips can help aging individuals

maintain healthy weights.

• Incorporate strength or resistance training into your weekly routine.

Hormone production slows down as the body ages, and that may result in a loss of muscle mass. Lifting weights or engaging in resistance training with elastic bands or body weight can restore muscle tone and speed up metabolism. Adults should aim for strength training twice a week.

• Monitor sugar and starch intake. Many Continued on Page 4

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2023 • Senior Living and Loving It

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Continued from Page 3

•

older adults have elevated blood sugar levels due to insulin resistance.

When cells become resistant to insulin, glucose doesn’t get used up and remains in the blood. Eventually this can lead to pre-diabetes, metabolic syndrome and type 2 diabetes.

Many people with these conditions have a hard time losing weight.

Avoiding added sugars and extra carbohydrates could help.

Practice portion control. A 60-yearold can’t eat the same way he or she did at age 30

or 40. Nutritionists say that, with every decade that passes, people generally need about 100 fewer calories a day to maintain their weights. Cutting calories slowly and steadily helps people maintain healthy weights, especially when they couple this with exercise.

Avoiding malnutritionrelated weight loss Malnutrition is a common component in unintentional weight loss in aging populations. Reduction in senses of small and taste, smaller appetites and lack of desire to make meals can contribute to malnutrition and weight loss. Underlying health problems also

may lead to unwanted and unhealthy weight loss. Tracking weight loss and getting sufficient nutrients is vital to aging adults’ overall health.

A 2014 study published in the American Journal of Clinical Nutrition found that having a body mass index at the lower end of the recommended age for adults increased risk for mortality more so than being overweight.

Individuals whose BMI is less than 23 could be putting themselves in jeopardy.

Older adults need to adjust their routines as they age in order to maintain healthy weights. Such adjustments can reduce seniors’ risk for disease and improve their quality of life.

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3 Tips to catch up on retirement savings O ne need not look long or far to be reminded of the importance of saving for retirement.

Indeed, it’s hard to go a single day without encountering roadside billboards, television and streaming service advertisements, and/ or promotional emails touting the retirement planning services offered by an assortment of investment firms. If those adds seem ubiquitous, it’s for good reason, as saving for retirement is among the most important steps individuals can take as they look to ensure their long-term financial security.

Despite the widely accepted significance of retirement planning, studies indicate that many people are behind on saving and aware that they’re behind. According to a recent survey from the online financial resource Bankrate, 55 percent of respondents indicated they are behind on their retirement saving. In addition, a Gallup poll released in May 2023 indicated that just 43 percent of nonretirees think they will have enough money to live comfortably in retirement. The good news for individuals who are behind or concerned about their financial wellness in retirement is that three strategies can help them catch up on their savings.

deducted from taxable income. That means individuals are potentially saving more for down the road and paying less in taxes today.

2. Itemize your tax deductions. The online financial resource Investopedia notes that taking the standard deduction is not for everyone. Individuals with significant amounts of mortgage interest, business-related expenses that are not reimbursed by an employer, and/ or charitable donations may lower their tax obligation by itemizing their deductions. That reduction in tax obligation allows individuals to redirect those funds to their retirement accounts.

3. Cut back on discretionary spending. Perhaps the simplest, though not necessarily the easiest, way to catch up on retirement savings is to redirect funds typically spent on discretionary expenses like dining out or travel into retirement accounts. One way to feel better about this approach is to remind yourself that the less money spent on dining out and travel now means more money will be available to spend on such luxuries in retirement.

Three simple strategies make it easier to catch up on retirement savings.

1. Take advantage of catch-up rules if you qualify. Laws governing retirement accounts in the United States allow individuals 50 and older to contribute more to their retirement accounts than they’re eligible to contribute prior to turning 50. Bankrate notes that current laws allow individuals over 50 to contribute an extra $1,000 per year to a traditional or Roth IRA and an extra $7,500 annually to a 401(k), 403(b) or 457(b) account. In Canada, individuals can contribute the maximum to a Registered Retirement Savings Plan (RRSP). According to the National Bank of Canada, individuals can contribute up to 18 percent of their annual income to an RRSP, and those contributions are

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Senior Living and Loving It • 2023

COMP

LIMEN T ISSUE ARY

Winter Winter Issue Issue - 2023/2024 - 2023/2024 Vol. Vol. 77

STEPS STEPSTO TOFIGHT FIGHT WEARING WEARINGTHE THE DE-CLUTTER DE-CLUTTERYOUR YOUR PRIMARY PRIMARY RIGHTSHOE SHOEISIS HOME HOMEFOR FOR CARE CAREAND AND CHRONIC CHRONIC RIGHT

STRESS STRESS

THE THEFIRST FIRST STEP STEP

THE THENEW NEW YOUR YOUR YEAR YEAR HEALTH HEALTH

Table of Contents The right shoes can prevent some foot issues................................ 11 Take time for steps to fight chronic stress ........................... 12 Beat that cold: Tips for at home ................................... 13 The Vital Role of Primary Care in Health Promotion and Disease Prevention ............................... 15 Tips to avoid the buildup of clutter ...................................... 16

Advertising Director Gary Loftus gary.loftus@hearst.com Advertising Manager Julie Jones julie.jones@hearst.com Product Manager Regina Harbison regina.harbison@hearst.com Marketing Strategist Tammy Dunsford tammy.dunsford@hearst.com Kristine Ressler kristine.ressler@hearst.com Digital Strategist Nick Waterman nick.waterman@hearst.com For advertising rates and information call: (618) 616-6012 or email regina.harbison@hearst.com

10

Health, Mind, Body & Sole • 2023

The right shoes

can prevent some foot issues By: OSF HealthCare

Wearing the right shoes when exercising can help prevent problems such as bunions, hammer toe and other toe and foot ailments.

H

umans are on their feet most of their life. So why wouldn’t you want a proper pair of shoes?

Specifically, look for footwear that’s wide enough to prevent two common toe issues: bunions and hammer toe.

Marc Leonard, MD, an OSF HealthCare podiatrist, sees these ailments frequently but stresses they are treatable without surgery when caught early.

BUNION A bunion is when bones move out of place to form a bump on the toe joint, drawing the toe inward.

Bunions are mostly seen on big toe, but they can happen on the pinky toe, too. This is called a bunionette or tailor’s bunion. Dr. Leonard says bunions are often caused by joint hypermobility, and they can also be genetic.

If pain from a bunion is not impacting your daily life, getting wider shoes or using a splint may do the trick. When the discomfort becomes intolerable, a doctor will discuss surgery.

“We make a cut in that bone, bring it over back into alignment and put some screws in,” Dr. Leonard explains. “Then we protect the area during post-operative course.”

The surgery is outpatient, and you typically can walk out of the doctor’s office.

But beyond daily household activities, you should be off your feet for a month.

“We find the more people rest and elevate the foot, the better they feel. There’s less swelling and less potential for complications,” Dr. Leonard says.

Six to eight weeks after surgery, the person can resume exercise.

2023 • Health, Mind, Body & Sole

HAMMER TOE Hammer toe is when a toe (usually one other than the big toe) contracts up, resembling a hammer.

Finding footwear The common link between bunions and hammer toe? A big step toward prevention is picking the right footwear.

“They make very prominent knuckles that can rub in the shoe and get red, irritated and sore,” Dr. Leonard describes.

“Cheapest is not best,” is an understatement, Dr. Leonard says.

Like bunions, splints and wider shoes are a short-term treatment, and outpatient surgery is possible for more severe cases.

“We remove some of the bone which allows the toe to reduce the contracture.

Then, typically, we stabilize it in that new position with a wire for four weeks,” Dr. Leonard says. “Then that wire comes out. The toe should be more stable, straighter and hopefully not rub and cause the same pain it did prior to surgery.”

Recovery time is like bunion surgery but may be a little quicker.

“Things I recommend avoiding: flip flops, lighter weight canvas shoes or shoes that just don’t give you a lot of support,” Dr. Leonard adds. “Instead, I recommend a good, sturdy walking shoe.

If you have to do a sandal or flip flop, get something that’s well-made with good arch support.”

Avoid wearing high heels all the time, Dr. Leonard also advises. You can also try an orthotic device, or a shoe insert to give you more support. Over the counter orthotics are just fine, Dr. Leonard says, but a podiatrist might recommend taking a mold of your foot to make a custom insert.

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Take time for steps to fight chronic stress By: BJC Health

The RP Lumber Center in Edwardsville is an ideal spot to find ways to stay active, especially in the winter months when outside conditions are less than ideal for exercise. Routine exercise helps keep stress at bay.

T

hese simple stressbusters can help quiet your mind and improve your physical wellbeing.

Most of us deal with one stressful situation after another on any given day: The morning commute is a nightmare, you have deadlines to meet, you get a cold … then everyone gets a cold. With those sniffles, the stress on your body is evident.

With other types of stress, the damage is sneaky.

With acute stress – like the short-term stress you feel in a traffic snarl – your body releases the stress hormones cortisol, adrenaline and noradrenaline. These hormones temporarily increase your heart rate and blood pressure. Your body returns to normal operation once the acute stress has passed.

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However, prolonged or recurrent stress, called chronic stress, keeps your heart rate and blood pressure elevated. This pattern increases your risk for hypertension, heart attack, high cholesterol or stroke.

Nearly every organ and system of the body can suffer inflammation and other damage from chronic stress.

The health-damaging effects are serious and varied: • Diabetes and other metabolic disorders • Weakened immunity • Headaches and migraine • Digestive issues • Obesity • Chronic fatigue • Depression A little bit of stress is normal, but most people experience more than a healthy amount. Establish these five, simple stressbusting habits to help protect your health.

1. Get adequate sleep.

Restorative sleep helps the body keep cortisol at a healthy level, reducing systemic inflammation. Your most powerful sleep tool is a consistent bedtime and wake-up time. Also, power off electronic devices an hour or so before bedtime, and keep your bedroom cool, quiet and comfortable.

2. Stay moving. Exercise is a good-for-you kind of stress.

It boosts endorphins and lifts your mood, while getting your heart rate up in a healthy way. Regular exercise can also improve sleep, further loosening the grip stress has on your health.

3. Carve out “me time.”

The hour or two before bed may be the perfect time to focus on you, quiet your mind and detangle from a hectic day. Exorcise what rattles you through meditation, a good book, a warm bath or a soothing playlist.

4. Let the sunshine in.

Sunshine increases serotonin, acting as a natural anxiety reliever. All it takes is 5 to 15 minutes per day of natural light to reap health benefits.

5. Keep a positive attitude. Looking on the bright side can do wonders for the body. Start with simple gratitude for your blessings in life and make a conscious decision to mentally let go of stressors. Stop worrying over things you can’t control.

Instead, empower yourself by changing what you can control. For example, you could work with your primary care provider on a personalized health plan to help you improve and preserve your physical condition.

Bonus tip: Did you know your doctor can help you manage the effects stress has on your body and mind? Build a relationship with a primary care provider. They can assist you in creating a stressmanagement plan to help you stay healthier, longer.

Health, Mind, Body & Sole • 2023

Beat that cold: Tips for at home By: OSF HealthCare

Runny noses, sore throats and coughs are back in season.

F

or parents, it’s a yearly dance with kids at school and family gatherings that help spread germs, colds and viruses.

Since it’s impossible for every person to avoid this, how can we minimize the severity of your symptoms? That’s where Kimberly Walker, MD, a family medicine physician at OSF

HealthCare, comes in with some helpful advice.

OVER-THE COUNTER OPTIONS Not every symptom calls for a doctor’s visit, and if you address your signs early enough, Dr. Walker says the length of your cold can decrease drastically.

“Within the first 24 hours, you can take Zinc lozenges,” Dr. Walker says. “That helps inhibit the amount of the virus that’s getting into your cells and body. But it’s only working within that first 24 hours.”

For children and adults alike, Dr. Walker offers another

easy to find alternative that can provide relief.

“We’ve used this for many years, the Vick’s VapoRub. Luckily, it doesn’t sting or burn as much anymore. They have the creams and rubs which are a great source to use for your children to

DIRECTORY

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breathe easier and to sleep easier.”

Another option that has some health benefits? Celery.

“It has properties where it will numb the back of the throat and helps with sore throats. So, you can give them celery and peanut butter, ants on a log, right? It’s a good treat and helps with their sore throat,” Dr. Walker adds.

HOW TO TREAT CHILDREN WITH A COLD First and foremost, hand hygiene is key. Turn it into a fun game with your children at home. Remind them to cough into their sleeve and not out into thin air, spreading viral particles around.

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“In children we want to make sure they’re well hydrated. Make sure they’re drinking plenty of fluids, particularly water and not sugar beverages. For any body aches or fevers they may have, given them Tylenol,” Dr. Walker says. “You can also do children’s Motrin, and cycle that with the Tylenol. Usually those are weight-based dosing, so make sure you know how much your child weighs and pay attention to the directions on the medication boxes.”

For babies, medicine isn’t always an option. Dr. Walker offers some advice for caregivers to provide comfort to infants with a cold.

“The biggest thing is going to be nasal irrigation with saline and making sure their airways are clear of mucus,” Dr. Walker says. “Really suctioning and getting those airways clear is very important for them.”

HOW CAN DECONGESTANTS HELP? “This is going to be a selflimited illness. Decongestants are going to help you breathe better,” Dr. Walker says. “You can also use an antihistamine with the decongestant, something like Claritin-D. It is something that will help you breathe better and rest better.”

But when you’re walking the pharmacy aisle seeing a bunch of different options, how can you choose? Dr. Walker has some tips.

“Afrin is a good decongestant to use, but you can only use Afrin for three days. Flonase is an intranasal steroid, but Flonase has been proven in studies not to help in the common cold. It is helpful with allergies, though,” Dr. Walker adds.

Colds and viruses tend to last one to two weeks. If your symptoms are more serious or linger on much longer than that, reach out to your primary care team and schedule an appointment.

Health, Mind, Body & Sole • 2023

The Vital Role of Primary Care D

in Health Promotion and Disease Prevention

id you know that primary care serves as the cornerstone of health and wellness for individuals, families, and communities?

Primary care is the first point of contact for many individuals entering the health care system. It’s the long-term relationship formed between a patient and their primary care provider that often sets the foundation for the rest of their lives.

From annual physicals to disease management, this ongoing relationship enables personalized, comprehensive care that is adjusted to the individual’s unique health needs and circumstances.

But primary care goes far beyond the initial doctor’s visit. Primary care providers advocate for their patients, collaborating with specialists and coordinating care when necessary. They play a vital role in managing chronic diseases, including diabetes, heart disease, and hypertension.

Primary care is also the gateway to early detection and prevention. Regular check-ups allow providers to spot potential issues before they turn into major concerns. They provide preventative measures such as vaccinations, cancer screenings, and

advice on maintaining a healthy lifestyle. The power of prevention cannot be underestimated – it’s always easier to prevent a disease than to treat it.

At SIHF Healthcare, we believe in building healthier communities. We understand the critical need for safe, affordable, and accessible primary care services.

We are proud to provide comprehensive health care services that focus on reducing gaps and promoting health in the communities we serve.

Our team of compassionate and dedicated professionals is always ready to build

partnerships with community leaders and patients, fostering an environment of trust and engagement. Our mission is to ensure every patient receives personalized and empathetic care that respects their unique needs and promotes their wellbeing.

Primary care plays a significant role in our health care system. It’s not just about treating diseases, but about fostering a culture of health, prevention, and wellness.

So, make an appointment today with your primary care provider, because taking care of your health should always be your primary concern.

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Tips to avoid

the buildup of clutter

A

s time goes by, items that are not stored or discarded when they’ve lost their utility can gradually take over a space, creating a claustrophobic, cluttered feeling that can affect how people feel in their homes.

Clutter is not something to be taken lightly. A 2010 study published in the journal Personality and Social Psychology Bulletin found that women who characterized their living spaces as cluttered or marked by unfinished projects were more likely to experience fatigue and depression than women who described their homes as restful and restorative. Though clutter is often discussed in terms of removing it, there’s also many ways to prevent it in the first place.

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Clutter has a way of taking over a home.

• Schedule weekly cleaning sessions. Cleaning is a chore few look forward to, and that reluctance may be a byproduct of infrequent cleanings. The less a home is cleaned, the longer cleaning sessions take when individuals get around to it. Weekly cleaning sessions can help prevent items from stockpiling and creating a cluttered look.

• Discard items when they’re no longer used.

Holding on to items you no longer use will eventually contribute to the buildup of clutter. That’s a lesson parents know well, as kids outgrow toys, which can then pile up and contribute to overcrowded toy chests and play rooms. Adults also have a hard time discarding their own toys, including

old devices. As kids outgrow toys, let them choose which ones to discard before they’re replaced with new items. The same goes for adults, who can wipe old devices like tablets, smartphones and laptops clean and discard them once they’ve purchased replacements.

• Make it easy to find stored items. Even the most well-organized person can fall victim to clutter if stored items prove difficult to find. When revamping storage systems, choose clear, stackable drawers so you won’t make a mess as you look for stored items you can’t find. Clear, stackable plastic bins and drawers make it easier to find what you’re looking for, reducing the likelihood that items will end up on the floor or strewn

about. If you don’t want to replace existing storage bins, label them if they’re not clear to make it easier to identify what’s inside.

• Donate clothing. Much like kids’ toys and adults devices should be discarded when they’re no longer used, old clothes can be donated to create more storage space and prevent the buildup of clutter. Clutter is often described as something visible to the naked eye, but clutter can also build up in dresser drawers and behind closet doors. Periodically go through closets and dressers and remove items you no longer wear, donating them if they’re still in good shape and discarding them if they’re not.

Clutter can quickly take over a home. A proactive approach that emphasizes clutter prevention can make for a more relaxing and restful home.

Health, Mind, Body & Sole • 2023