Palouse Seniors, Spring 2020

Palouse

Seniors

SPRING 2020

INSIDE:

Amazing benefits to seniors having pets Palouse Seniors is an advertising supplement of the Lewiston Tribune and Moscow-Pullman Daily News

2 | February 15, 2020 | Moscow-Pullman Daily News & Lewiston Tribune

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Healthy eating options for seniors L to the development of diabetes, and degenerative diseases such as et food be thy medicine" osteoporosis also may be linked to is a quote attributed to the foods ones eat. The National Hippocrates, the ancient scholar considered to be the father Council for Aging Care says micronutrient deficiency is often a of modern medicine. The saying problem among the aging due to relates to the notion that what people put in their bodies can heal factors like lack of variety in diet and/or prevent certain conditions. and reduced food intake. Eating a variety of foods can provide all of For seniors with medicine the nutrients people need to stay cabinets full of over-the-counter healthy as they get older. Certain and prescription medications, the foods may be particularly helpful. idea of relying predominantly on • Brain-friendly foods: Foods food to promote optimal health such as avocado, leafy vegetables, may be tempting, and various foods can be particularly useful to sunflower seeds, blueberries, and salmon are good sources of vitamin the 50-and-over demographic.

E, antioxidants, omega-3 fatty According to the World Health • Anti-inflammatory foods: acids, and other nutrients that Organization, poor diet is a Foods rich in omega-3 fatty acids may help ward off dementias like major contributor to many of the Alzheimer's disease, advises Sonas may help prevent inflammation diseases that affect older people. that can cause cancer and Home Health Care.

Poor diet has been connected rheumatoid arthritis. Aging.com says foods that are high in omega-3 fatty acids, like salmon, should be consumed at least twice per week.

• Fruits and vegetables: Fresh, canned or frozen produce tend to be high in micronutrients, including a variety of important vitamins that are essential for all components of health. The Academy of Nutrition and Inland Eye Care offers comprehensive eye care Dietetics advises eating dark green services in addition to in-demand frames/lenses vegetables, such as leafy greens or to Moscow and its surrounding communities. broccoli, and orange vegetables, such as carrots and sweet potatoes.

Eye exams are vital to your overall health. In addition • Energy-boosters: Choose to assessing your visual acuity, your eye care whole grains that can provide provider will test for common eye diseases, assess sustained energy by way of healthy how your eyes are functioning together, and more. carbohydrates over processed The surprising truth about eye disease is that grains. there are often no symptoms early on.

• Bone-friendly foods: Calciumrich foods, such as milk, yogurt 212 Rodeo Dr., Ste. 410, Moscow and cheese, can prevent calcium from being leached from the bones, (208) 874-0020 which contributes to conditions w w w . i n l a n d eye ca re . co m like osteoporosis.

Courtesy of Gritman Medical Center

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• Digestive system-friendly foods: The digestive system slows down as the body ages, as the walls of the gastrointestinal tract thicken and digestive contractions that push waste along may slow down and become fewer. Foods rich in fiber can promote proper digestion by moving food through the digestive tract mor easily. Highfiber foods also may help naturally reduce blood cholesterol levels.

• High-iron foods: Without enough iron in the body, a person may feel tired and lethargic from a reduced production of hemoglobin, which carries oxygen in the blood from the lungs to the rest of the body. A lack of oxygen in body tissues from anemia can be serious, says the National Council for Aging Care. Tofu, spinach, lentils, pumpkin seeds, and fortified breads and cereals are high in iron.

Smart food choices can help seniors live long and healthy lives.

PALOUSE SENIORS

Moscow-Pullman Daily News & Lewiston Tribune | February 15, 2020 | 3 can provide information on service programs available to the Courtesy of Gritman Medical Center seniors in the organize programs and services area, as well as fi nancial resources. at the community level.

Th is is a eople want to grow old good place to find senior programs These facilities give seniors access gracefully and maintain to volunteers who can take seniors their independence as long as that can help with healthy aging around by car, and some provide emotionally, physically and possible. There are many decisions meals-on-wheels services. fi nancially. to make as well as information to wade through to ensure needs are The Administration for AARP (www.aarp.org) is yet met and proper care is received another organization dedicated to Community Living (www.acl. through one's golden years. helping seniors. The comprehensive org) was established to help older Individuals, caregivers and families AARP website offers a host of adults and people of all ages with may find that a few helping hands information on everything from disabilities live where they choose. along the way can be invaluable.

A network of community-based senior discounts to products to organizations helps millions of health and other information Numerous elder care resources specific to seniors. The AARP also people age in place. are available for those who don't has an affiliated charity that works know where to look. Start by Military veterans or those who to help low-income seniors procure are/were married to a veteran may researching the National Council life's necessities. on Aging (www.ncoa.org). This be eligible for various benefits is a national leader and trusted through the U.S. Department of At the local level in the United association that helps people age Veterans Affairs (www.va.gov).

States, the federal government Seniors have many different 60 and older. The council works The VA offers health care services, has mandated Area Agency on resources at their disposal that can with nonprofit organizations, disability compensation, burial Aging (www.n4a.org) facilities in help answer questions or provide governments and businesses to benefits, and much more. every county/city. These agencies services when the need arises.

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4 | February 15, 2020 | Moscow-Pullman Daily News & Lewiston Tribune

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Innovative fitness programs for seniors I

Courtesy of Gritman Medical Center

t is important to stay active and eat healthy foods in an effort to promote fitness and well-being.

This is especially true for seniors, many of whom lead increasingly sedentary lifestyles as they age.

The American Heart Association says adults should get at least 150 minutes of moderate exercise per week, or 75 minutes of vigorous aerobic activity, and a Harvard University study says that exercise

can be an insurance policy for heart health.

Today's seniors have more fitness options at their disposal than ever before. SilverSneakers® is the leading community fitness program for older adults in the United States. SilverSneakers® members can participate in specially curated programs at participating gyms and community centers across the nation.

According to the organization,

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Lewiston, ID: 208-746-3050 • Kamiah, ID: 208-935-2204 Walla Walla, WA: 509-525-3388 • Moscow, ID: 208-882-0616 Tri-Cities, WA: 509-735-3388 • Yakima, WA: 509-469-3388 Spokane, WA: 509-315-1235

there are more participating fitness locations available than there are Starbucks® coffee establishments.

Classes are fit for everyone, no matter their experience level.

Those concerned about gym costs may find that SilverSneakers® already is included in their Medicare Advantage plan for no additional cost. Plus, there is access to healthy living discounts from participating businesses.

Canada has begun to develop its own senior-centric fitness programs. The Healthy, Safe and Strong group exercise program is an introduction to safe exercises available for adults age 60 and older in the province of Ontario.

The program can help develop better stamina, maintain or improve balance and increase

strength and endurance. StrongerU Senior Fitness is a relatively new program of pre-choreographed group fitness offering instruction in four program types: cardio, strength training, stretching, and circuit training. The program addresses a need in Canada for quality and consistent senior fitness programing.

As studies show that engaging in physical activity is the most effective way for aging men and women to stay healthy, more adults may be compelled to join fitness groups that cater to the 50-andover market.

PALOUSE SENIORS

Moscow-Pullman Daily News & Lewiston Tribune | February 15, 2020 | 5 That can confuse snack at this time of day can give Alzheimer's patients Alzheimer's patients something to and contribute to the focus on, potentially cutting off the feelings of agitation confusion before it surfaces. and irritability that The NIA also recommends are common among making early evening a quiet people who experience time of day reserved for playing sundowning. soothing music, reading or going WHAT CAN BE DONE TO for a walk. Caregivers who also COMBAT SUNDOWNING? have children to look after can explain the importance of this The NIA recommends looking quiet time to youngsters and ask for signs of sundowning in late for their cooperation. afternoon and early evening and Closing curtains or blinds and trying to determine what might turning on the lights at dusk can be causing these behaviors. Try minimize shadows in the house, to avoid anything that appears to potentially making this time of trigger these behaviors, if possible. day less confusing for Alzheimer's Reducing noise, clutter or the sufferers. number of people in the room Sundowning is a symptom when sundowning symptoms of Alzheimer's disease that can typically appear may help reduce the confusion Alzheimer's patients be difficult for caregivers to manage. More information about feel during this time of the day.

In addition, scheduling a favorite sundowning is available at www. activity or providing a favorite nia.nih.gov.

How to help loved ones handle sundowning Courtesy of Gritman Medical Center

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diagnosis of Alzheimer's disease can catch families off guard. When such a diagnosis is made, patients and their families typically have a host of questions, including how far the disease has progressed and what to expect as it advances.

One potential side effect of Alzheimer's disease that can catch families off guard is sundowning.

The National Institute on Aging notes that sundowning refers to the restlessness, agitation, irritability, or confusion that can begin or worsen as daylight begins to fade. Sundowning is difficult for Alzheimer's sufferers, but also can be especially hard on their caregivers. As day turns to night, people serving as caregivers to Alzheimer's patients tend to wear down, only to suddenly realize that the people they're caring for are becoming increasingly difficult to handle. The NIA notes that sundowning can continue well into the night, compromising patients' ability to fall asleep and stay in bed.

Sundowning will not affect every

Alzheimer's patient, but caregivers should prepare themselves to handle such a situation should it arise. Learning more about sundowning can be part of that preparation.

WHY DOES SUNDOWNING OCCUR? The exact cause of sundowning, which is sometimes referred to as "late-day confusion," is unknown.

However, the Mayo Clinic notes that certain factors may aggravate the feelings of confusion felt

by Alzheimer's patients who experience sundowning. Those factors include: • fatigue • low lighting • increased shadows • disruption of the body's internal clock • the presence of an infection, such as a urinary tract infection The NIA notes that one theory suggests Alzheimer's-related changes in the brain can disrupt a person's internal clock, confusing their sleep-wake cycles as a result.

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6 | February 15, 2020 | Moscow-Pullman Daily News & Lewiston Tribune

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5 ways to leave a lasting legacy I childhood to start establishing an autobiography of sorts. t is customary for people to take inventory of their lives as · Consider your daily actions. they grow older, wondering Even though people may imagine about their impact on the world it is the grand gestures that are and the people closest to them. A remembered most, quite often it's legacy is often the story of one's the simplest acts that make the life and the things he or she did most impact. Think about the way through the years. you treat others each and every day. Smile at people, compliment The good thing about a legacy others and offer positive advice is it is never too early to begin when it is sought. planning. The following are some guidelines that can help people · Research investments that establish lasting legacies. are profitable. If the goal is to · Keep track of your story. Grab make money to leave for future generations, investigate your a journal and start jotting down options. These include assets that events that occur in your life. can retain their value. According to Mention particular achievements NewRetirement.com and Stepping or notable things that occur from Stone Financial, Inc., vacation day to day. Pepper these accounts homes mean a lot to families and with stories of your family and Courtesy of Gritman Medical Center

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they also can be a source of future revenue should they be rented or sold. Speaking with a financial advisor also can be a sound way to invest the right way to accumulate assets that can be passed down as a legacy. · Name children or other relatives as beneficiaries on Individual Retirement Accounts (IRAs). With Roth IRAs, distributions are tax-free as long as the person who set up the IRA met the five-year holding period for contributions and conversions.

Beneficiaries can have five years to take out money from the account; otherwise, they can convert the plan to an Inherited IRA, which stretches out distributions over

their life expectancy, according to Investopedia, an online financial resource. · Write a legacy letter. A legacy letter is a way to speak directly to loved ones and say all those things that you had wished you told them earlier but maybe didn't find the words or perhaps never had the time, according to Forbes. The letter ensures others know just how much joy they brought to your life and the pride you had in knowing them.

Leaving a legacy is something people start to think about as they grow older, but it's easy to start planning a legacy regardless of your age.

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Amazing benefits to seniors having pets ets bring much joy to the lives they touch. So it should come as no surprise that the 2019-2020 National Pet Owners Survey, which was conducted by the American Pet Products Association, found that about 85 million families in the United States own a pet. In Canada, 7.5 million households are home to companion animals, states the PetBacker blog.

Pets offer companionship and unconditional love. While they are fitting for any family, seniors may find that having a pet is especially beneficial. The organization A Place for Mom, which helps match families with senior living residences, says

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pets provide a comfort system that produces measurable health results.

Caring for pets and being around them can produce a chemical chain reaction in the brain that may help to lower stress hormones while also increasing production of the feel-good hormone serotonin.

This is not the only health benefit pets may provide. A recent study from the Mayo Clinic, which looked at 1,800 people between the ages of 25 and 64 who had healthy hearts, found that almost half owned a dog. Having a dog was likely to spur heart-healthy behaviors, like exercising with the pet, eating well and having ideal blood sugar levels.

Pets also provide emotional support

Courtesy of Gritman Medical Center

Moscow-Pullman Daily News & Lewiston Tribune | February 15, 2020 | 7 and preoccupations about loss or and companionship that can help aging, according to New York-based seniors - including those who may psychologist Penny B. Donnenfeld. be divorced or widowed - feel more secure and happy. The National Poll • Increased physical activity: Pets on Healthy Aging found that, among require care, and that interaction can respondents who had pets, 88 percent get seniors moving more than if they said their pets helped them enjoy life, didn't have a pet. and 86 percent said their pets made • Improved health: Ongoing them feel loved. research from Harvard Medical Seniors considering getting a pet School has found dog owners have can explore the many benefits to lower blood pressure, healthier doing so. cholesterol levels and lower risk of heart disease than those who don't • Reduce pain: A 2012 study own a dog. published in Pain Magazine found therapy dogs provided "significant • Stick to routine: Caring for pets reduction in pain and emotional helps seniors maintain a routine. distress for chronic pain patients."

Having structure after retirement can be important to ward off risk of • Feeling of purpose: Caring depression. Staying on top of feeding, for an animal not only stimulates grooming and other pet needs also physical activity, but it also can give can help prevent cognitive decline. seniors a reason to get up and go, which equates to a feeling of purpose.

Pets bring many benefits to their • Altered focus: Having a pet can owners' lives, and they may be the help seniors focus on something other perfect remedy for seniors looking for than physical or mental health issues a friend and purpose.

8 | February 15, 2020 | Moscow-Pullman Daily News & Lewiston Tribune

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8 tips for senior travelers F

Courtesy of Gritman Medical Center

ew demographics have the free time and the financial capacity to travel as much as retirees. Now that children have flown the coop and retirement papers have been filed, the world is many seniors' oyster.

According to a 2017 survey from AARP, travel is a top goal for more than 80 percent of Baby Boomers. Children may find that encouraging their aging parents to travel can promote more independence and help them live fulfilling lives in retirement.

These tips can make travel easier for any senior ready to see the world.

1. Seek the most direct route.

Traveling may be a bit easier to endure when the route is as short and direct as possible. It may cost a little more to book nonstop flights or travel during peak hours, but that investment may be worth it.

2. Choose senior-friendly travel services. Working with a trusted travel advisor is often easier than booking your travel yourself.

Travel agents often have inside information and may be privy to perks and discounts. Plus they can streamline the process, ensuring all you need to do is go along for the fun.

3. Senior discounts are waning.

Most airlines have done away with senior discounts. In 2013, the price

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comparison resource Fare Compare looked at senior discounts of various airlines and found most of them were unreliable.

4. Inquire about accessibility.

If mobility is an issue or if there are any disabilities, contact your carrier and hotel or tour company and be sure that there will be accessibility arrangements, such as wheelchair access or ground-level accommodations.

5. Pack light. Don't get bogged down by excess luggage. Pack only what you need, including medications, in a carry-on bag.

6. Consider a cruise. Cruises combine food, entertainment and comfortable rooms in one convenient package.

7. Manage medications. If prescription medications are needed, be sure to consult with the doctor and pharmacy about getting a supply that will last the course of the trip.

8. Bring along a companion.

You may feel more comfortable bringing along one of your children, another young relative or a close friend, especially if you are traveling internationally. This extra person can help navigate and ensure all your needs are met.

Seniors have the opportunity to travel more and can make such travel easier in various ways.

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