Milestones Newspaper March 2024

MARCH 2024

National Nutrition Month You are what you eat!

FREE

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March 2024

Good nutrition is the foundation of wellness

WHAT IS PCA?

Philadelphia Corporation for Aging (PCA) is a nonprofit agency dedicated to serving Philadelphia’s older adults and adults with disabilities.

PCA publishes Milestones and offers: • Care in the home • Home-delivered meals • Home repairs and modifications • Protective services • Senior centers • Caregiver support • Employment and For more information, call the PCA volunteer programs Helpline at 215-765-9040 or visit • Legal services pcaCares.org.

• Transportation • Ombudsman services • Health education • Information and referral

By Najja R. Orr, MBA, DBA PCA President & CEO

North Philadelphia resident Nellie Harris raised a family and cooked delicious meals from scratch. Now, 101, Ms. Harris has limited mobility and receives home-delivered meals from Philadelphia Corporation for Aging (PCA).

When it comes to healthy aging, good nutrition is vital. The old saying is especially true: You are what you eat! The importance Call 24/7 to report suspected elder abuse. of maintaining a healthy, balanced diet as PCA Helpline: 215-765-9040 Outside Philadelphia toll-free: you age cannot be understated. Your diet can 888-215-765-9041 (TDD) either positively or negatively impact your pcaCares.org Published by Philadelphia Corporation for Aging overall wellness and the management of Najja R. Orr, MBA, DBA Milestones is published monthly and distribPresident and CEO uted at more than 1,100 locations throughout chronic conditions, including diabetes, heart Philadelphia. disease and obesity. Simply put, good nutriPCA Board of Directors 2023-24 Glenn D. Bryan, Chair tion is important to an older adult’s wellness, Check us out online: pcaCares.org/Milestones Louis G. Colbert, Co-Chair along with regular health care and medicine.

Eloise Young, Treasurer Editor: Alicia M. Colombo According to the National Council of Older Lynn Fields Harris, Secretary 215-765-9000, ext. 5081 Adults, 16% of older adults who live indePCA, 642 N. Broad St. Satya B. Verma, O.D., Immediate Past Philadelphia, PA 19130 Chair pendently in the community are at high risk Email: MilestonesNews@pcaCares.org of malnutrition, a nutrient deficiency or imDenise Adamucci Advertising: Teresa Heavens balance that can lead to muscle weakness, Louis A. Bove, Esq. 215-765-9000, ext. 5053 Email: Teresa.Heavens@pcaCares.org Nora Dowd Eisenhower, Esq. illness, fatigue and depression.

Wilmarie Gonzalez Subscriptions & Distributions: Many factors contribute to hunger and mal215-765-9000, ext. 5081 Sandra McNally nutrition, including the lack of money to purEmail: MilestonesNews@pcaCares.org Paul Nathanson Home delivery: $12/year chase healthy, fresh food; living in a “food Norma D. Thomas, D.S.W. desert,” an area with limited or no produce John Whitman Jacqueline S. Zinn, Ph.D. stands or grocery stores nearby; mobility isEmeritus: Arthur E. Helfand, D.P.M. sues; lack of access to transportation; loss of The views expressed in Milestones are not necessarily those of Philadelphia Corporation for Agappetite; and trouble chewing or swallowing ing (PCA). Milestones will not knowingly accept or publish fraudulent or misleading advertising. whole foods.

Milestones reserves the right to edit, revise or reject ads. Milestones assumes no responsibility for errors, misprints, omissions or misinformation; for failure to publish an ad; or for any damages of If you have trouble affording or accessing any kind. Neither the publisher nor any other party is rendering expert advice in this publication.

No part of this newspaper may be reproduced without the permission of PCA. fresh, healthy food on a regular basis, there ©2024 Philadelphia Corporation for Aging. All rights reserved. are community programs that can help. In

this issue of Milestones, we highlight information for eating healthy on a budget (see page 6) and Philadelphia Corporation for Aging’s (PCA’s) meals programs, which provide free, hot, nutritious meals daily to older Philadelphians (see page 5 and 14).

Additional food resources include: • Caring for Friends shares food and friendship with people who are homebound, homeless or hungry in greater Philadelphia – 215-464-2224 | CaringForFriends.org • City of Philadelphia maintains a food and meal finder database | 311 | phila. gov/food • Greater Philadelphia Coalition Against Hunger connects people with food assistance programs and nutrition education, provides resources to a network of food pantries – 215-430-0555 | HungerCoalition.org • Philabundance is a nonprofit food bank with the mission to drive hunger from our communities today and end hunger for good – 215-339-0900 | philabundance.org • Philadelphia Corporation for Aging provides free meals to older adults through its congregate and homedelivered meals programs – 215-7659040 | pcaCares.org • Share Food Program is food co-op for communities in need of access to low-cost food in Philadelphia | 215223-2220 | ShareFoodProgram.org

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March 2024

Calcium, protein are important components of a healthy diet for older adults

By Jay Nachman Insufficient protein intake is a major threat to living independently due to the loss of muscle mass, strength and function that progressively occurs with aging, advised Ayana Dudley, a registered dietitian nutritionist (RDN), and founder of Nutrition for Health in Mount Airy.

The loss of muscle mass that is experienced during aging is called sarcopenia, which affects about 30% of people aged 60-plus and 50% of people 80-plus.

“A diet that’s balanced and has adequate amounts of protein is important,” said Dudley, who entered the field to bridge the gap in health disparities for underserved groups.

“As we age, nutritional needs also change, which is why special attention to nutrition becomes vital. Adequate nutrition plays a vital role in mental and social health outcomes.”

For a healthy aging body, Dudley recommends protein-rich food sources from both plant-based and animal sources, adequate amounts of calcium and vitamin D3, and fi-

ber-rich food sources.

For optimum bone health, calcium and vitamin D3 play a crucial role. Foods high in calcium and vitamin D3 include milk, eggs, cheese and yogurt. “As we age, the human body loses bone mineral density,” Dudley said. “Loss of bone density increases the risk of osteoporosis, bone fractures and limited mobility in older adults. Women are at a higher risk for bone loss due to decreased estrogen after menopause, which results in decreased intestinal calcium absorption.”

Older adults will also often experience a decrease in thirst sensation.

“As people age, their ability to perceive thirst may diminish,” Dudley said. “The sensation of thirst tends to decrease with age, leading older adults to be less aware of their body’s need for fluids.”

There can be a host of challenges to eating healthy for some older adults. Some may live in “food deserts,” which are neighborhoods without access to fresh and affordable food. “Food access is a huge issue,” said Dudley, who graduated

from Rutgers University’s Coordinated Dietetic program.

Safety may be a barrier for some older adults who want to shop for groceries while others may not be physically able to shop for themselves. Still others, with limited budgets, must prioritize rent and medicine.

Poor health outcomes can also be caused by unhealthy eating habits and lack of exercise.

Dudley recalled a client in her late 60s with pre-diabetes who was able to shop for healthy and nutritious food. She gave her client diet and lifestyle strategies to lower her blood sugar, including incorporating at least 30 minutes of moderate physical activity into her day. They also discussed food portioning and reviewed the types of slow-burning carbohydrates that are high in fiber and do not spike blood sugar levels.

“We also went over strategies for heart health, because people who are diagnosed with diabetes are also at risk for coronary artery disease,” Dudley said. “We reviewed a hearthealthy diet, which is a diet low in sodium, saturated fats and cholesterol.”

Within three months, the client lost 12 pounds and lowered her blood sugar level to a normal range.

Dudley said she encourages individuals “to seize control of their health through the science of nutrition as a first-line approach for wellness, disease management and weight loss.”

Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.

Tips to add more protein in your diet According to the Academy of Nutrition and Dietetics, people of all ages need protein for strong, healthy bodies. Some older adults do not get the protein they need to maintain muscle mass, fight infection, and recover from an accident or surgery. Chewing protein-rich foods, such as meat, also can be a problem for some older adults. Here are a few tasty tips to pump up your protein intake, without upsetting your food budget or energy balance: • Enjoy more beans – Add beans, such as black, kidney or garbanzo, to salads, soups, rice dishes and casseroles.

• Make your crackers count – Spread peanut butter on whole-grain crackers for a snack, or eat them with soup, chili or salad.

• Pump up eggs – Mix grated, low-fat cheese or extra egg whites into scrambled eggs.

• Cook with milk – Use fatfree or low-fat milk rather than water to make soup or oatmeal.

• Use dry milk – Mix a spoonful of dry milk powder into fluid milk, cream soups and mashed potatoes.

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March 2024

Beyond the plate: The impact of community meal programs on well-being

Lunch is served at Norris Square Senior Community Center in North Philadelphia

By Bill Conallen

to address malnutrition among older Americans by providing nutritious meal options for them. Today, close to one million meals are distributed daily through 5,000 providers across the United States, with the objective of reaching older Americans who are facing financial and social challenges.

The congregate meal program serves as a cornerstone in PCA’s mission to promote the health and well-being of older adults.

These meals not only nourish the body but also contribute to overall wellness, supporting healthy aging and disease prevention.

“Our meal programs, both in group settings and delivered to homes, offer essential access to nutritious food and social interaction, bridging gaps for many older adults,” said Bea Winn, PCA’s assistant director of health and nutrition. “Knowing we help older Philadelphians in meeting their fundamental needs, enabling them to flourish within our community, is immensely gratifying.”

Beyond the nutritional aspect, the program plays a crucial role in combating social isolation. Many older adults face loneliness and isolation, which can have detrimental effects on their mental and emotional health.

By providing a communal dining experience, PCA creates opportunities for older adults to connect with peers, forge friendships and engage in meaningful conversations. These interactions promote mental stimulation, emotional well-being and a sense of belonging.

The benefit of communal dining extends beyond simply sharing a meal. It fosters a sense of community among participants. PCA’s meal sites serve

Community connection and support are essential ingredients for vibrant and healthy older adults. Philadelphia Corporation for Aging (PCA) recognizes the importance of fostering social connections, while also addressing the nutritional needs of older Philadelphians. Through its congregate meal program, PCA offers more than just a hot meal. It provides a welcoming environment where older adults can socialize, engage and thrive. Meals are served in congregate (group) settings at 28 senior community centers and satellite meal sites throughout Philadelphia.

The Senior Nutrition Program (SNP), which supports PCA’s congregate meal program, was established as one of the initial services under the Older Americans Act of 1965. SNP was among the first federal initiatives (Continued on Page 14)

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March 2024

Eating healthy on a budget used to make a variety of different meals. By cooking meals in advance and freezing them for later, you will be less tempted to find quick and unhealthy alternatives, such as takeout or high sodium snacks. A little meal prep can go a long way. Pick meals that are very easy to put together with ingredients you have around the home or can easily purchase when they are on sale.

Watch for sales

By Mary Anna Rodabaugh According to a recent report by Consumer Affairs, Philadelphia was one of the cities experiencing the highest grocery price increases in 2023. The report found that Philadelphia shoppers who buy grain, beans and pasta are paying 3.7% more than a year ago. The price of pre-made meals has risen 5.1%. With the rising cost of food prices, older adults may find it difficult to afford fresh fruits and vegetables to support a healthy diet. Beyond Philadelphia’s food distribution centers and older adult meal providers, there are additional ways you can eat healthy on a budget.

Be selective

Major grocery chains have mobile phone applications that allow shoppers to save digital coupons to their account. Otherwise, keep an eye out for your weekly circulars to see which store near you has the best prices. Sometimes, it may be less as canned fish, peanut butter and expensive to buy chicken from one cottage cheese. store, but pasta sauce and rice from Fresh fruits and vegetables can be another. expensive, especially if they are out of season. Instead, choose frozen Use community resources vegetables, canned vegetables or For people who are unable to afcanned fruit in juice to supplement ford food, community food banks your diet. Frozen and canned vege- and meals programs may be able to tables have a much longer shelf life help. The City of Philadelphia mainthan fresh vegetables. You can enjoy tains a database of food distribution string beans, asparagus, potatoes, centers, meal programs and public carrots, and more. These canned sta- assistance programs at 311 or phiples complement a chicken dinner or la.gov/food. Philadelphia Corporacome together for an easy vegetar- tion for Aging (PCA) serves group ian medley. Sweet potatoes tend to meals at senior community centers be inexpensive and can be used in and offers meal delivery services for salads, side dishes and snacks. older adults. For more information, When grocery shopping, keep an see article on page 5 and 14, call the eye out for generic or store brands, PCA Helpline at 215-765-9040 or go which typically cost less than their to pcaCares.org. name brand counterparts.

It may be time to mix up your diet to make sure you’re incorporating Plan ahead Look for ingredients that can be healthy fats and protein without the hefty price tag. You can choose less used in a variety of ways. For examexpensive sources of protein, such ple, rice or whole grain pasta can be

Mary Anna Rodabaugh is a writer, editor and writing coach.

Easy, low-cost recipes Chicken Salad

Cook, then shred, three chicken breasts. Dice three stalks of celery. Mix shredded chicken and diced celery with ½ cup of low-fat mayonnaise. Add any additional ingredients that you like, such as chopped walnuts, sliced grapes, salt or pepper.

The chicken salad can be eaten with crackers, on bread for sandwiches, or wrapped in lettuce leaves. Store leftovers in an airtight container in the refrigerator for three to five days.

Chickpea Bowl

Heat up a can of chickpeas either in the microwave or in a skillet on the stovetop. Dice an onion. Cook two cups of rice.

Add a cup of cooked, diced chicken. Add salt, pepper and garlic powder to taste.

Put all ingredients in a bowl and enjoy. Be sure to refrigerate leftovers in an airtight container.

Greek Yogurt French Onion Dip

For a healthier spin on chips and dip, use plain Greek yogurt as your base. Add a package of powdered onion soup mix to the yogurt and stir to blend properly. Dip your sliced vegetables in this healthy, protein-packed dressing.

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March 2024

Tips to maintain stomach health as you age

By Jay Nachman To maintain a baseline of health, it is important to have a high-protein diet to maintain muscle mass and to eat enough foods that are high in vitamins and minerals so that there are no deficiencies, according to Dr. Christopher Schmoyer, a gastroenterologist, and assistant professor of clinical gastroenterology at the Perelman School of Medicine at the University of Pennsylvania.

“One of the main foundations of our health is our diet,” Dr. Schmoyer said. “And optimal nutrition can help people respond better to illness.”

Dr. Schmoyer said there are a lot of age-related effects on the gastrointestinal (GI) tract. The National Institute of Diabetes and Digestive and Kidney Diseases describes the GI tract as a “series of hollow organs joined in a long, twisting tube

from the mouth to the anus. The hollow organs that make up the GI tract are the mouth, esophagus, stomach, small intestine, large intestine, and anus. The liver, pancreas and gallbladder are the solid organs of the digestive system.”

The decreased muscle mass that occurs with aging “is believed to have a significant role in the GI tract,” Dr. Schmoyer said. “Loss of muscle tone throughout the body is linked to increased constipation and fecal incontinence in older adults.

Decreased muscular function in the intestine itself slows the normal movement of stool through the body. Pelvic floor muscles, which are important to both hold in and expel stool, can also weaken.”

Older adults are also more susceptible to intrinsic GI diseases, like diverticulitis, GI bleeding and colon cancer, Dr. Schmoyer said.

In addition, aging adults can also

develop food intolerances, such as lactose intolerance from poor digestion of certain sugars, which can cause bloating or gas. “A lot of times people start having issues digesting milk or other dairy products as they get older,” Dr. Schmoyer said. “Our natural ability to make the enzyme required to break down lactose decreases with age.”

Sugars in fruits and vegetables, such as cauliflower, Brussels sprouts and apples, can cause similar problems. Of course, this can depend on the person. Not everyone will have issues breaking down all types of sugars.

“If you notice something in your diet that causes symptoms, like bloating or gas production, then that should be reduced,” Dr. Schmoyer said. “I wouldn’t start eliminating fruits and vegetables from your diets for no reason because all of them will have intrinsic benefits.

As long as you are able to eat them, you should definitely do it.”

Some older adults reduce their intake of fruits and vegetables for any number of reasons, including difficulty chewing or due to mobility issues that make it harder to go to the store. Certain medicines can also decrease appetites, as can loneliness and isolation.

As much as it’s important to keep fresh fruit and vegetables in diets, it’s also important to maintain a purpose in life, as well as social networks and oral health, Dr. Schmoyer said. He also recommended taking vitamins in case a person isn’t getting enough nutrients. (See article on page 12.)

Foods that increase inflammation in our bodies or increase the risk of developing many types of cancer are red meat; smoked meat, like bacon and sausage; foods high in saturated fats and salt; processed foods; and alcohol.

The healthiest way to live, Dr. Schmoyer said, is to follow a Mediterranean diet, which includes poultry, fish and nuts for protein sources, balanced out by various fruits and vegetables and high fiber foods.

“As much as you can in older age, cook on your own as long as you can,” Dr. Schmoyer said. “Or at least buy foods that are as fresh as possible without trying to reach for the things that are in a box or in a can on the shelf.”

Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.

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March 2024

March 2024

Events

MARCH 1-31 WOMEN’S HISTORY MONTH

MARCH 2-10 PHILADELPHIA FLOWER SHOW

Send your calendar items to MilestonesNews@pcaCares.org by the 25th of the month (for publication in two months) Questions?

Call 215-765-9000, ext. 5081.

MARCH 7 EVALUATING HEALTH WEBSITES & APPS Finding reliable information online can be overwhelming. In this workshop, participants learn how to find websites & apps that provide reliable health information. 1 p.m. Lucien E. Blackwell West Philadelphia Regional Library. 215685-7431 | Free

Open space to work on projects & learn new craft skills. 3:30 p.m. Fox Chase Library. 215-685-0547 | Free

MARCH 5 COMPUTER SKILLS CLASS

Learn basic computer concepts, including keyboard skills, email, internet basics & Google Docs. 4 p.m. Tacony Library. 215685-8755 | Free

MARCH 6 HISTORY OF MARDI GRAS PARADES

Learn about the connections to social justice movements while discussing the benefits of community-based arts & music.

3:30 p.m. West Oak Lane Library. 215-6852843 | Free

Celebrate the holiday at the annual parade dating back to 1771. 11 a.m. Market Street. 267-237-2953 | Free

MARCH 10 DAYLIGHT SAVING TIME BEGINS: SPRING FORWARD

MARCH 8 INTERNATIONAL WOMEN’S DAY

The flower show returns with the theme “United by Flowers” featuring breathtaking displays by the world’s premier floral & landscape designers. Opens each day at 10 a.m. Pennsylvania Convention Center.

215-988-8800 | phsonline.org/the-flowershow | $43.50

MARCH 4 ‘KNOT’ YOUR GRANDMA’S CRAFTS

MARCH 10 ST. PATRICK’S DAY PARADE

MARCH 8 TYPING CLUB

This web-based touch-typing course turns keyboarding classes into an adventure. 11 a.m. Lillian Marrero Library. 215-685-9794 | Free

MARCH 9 CROCHET CLASS

A crochet enthusiast will teach basic techniques & support participants’ ongoing crochet projects. 1 p.m. Nicetown-Tioga Library. 215-685-9790 | Free

MARCH 10 TO APRIL 8 RAMADAN

MARCH 11 YOGA

An hour of poses, breathing & meditation.

Bring a yoga mat or borrow one. 5:30 p.m.

Richmond Library. 215-685-9992 | Free

MARCH 12 CHESS CLUB

Are you looking for a place to play chess?

Are you interested in learning how to play?

Join us & have some fun! 5 p.m. Parkway Central Library. 215-686-8665 | Free

MARCH 13 CARD GAME PARTY

Take part in a fun game of pinochle 12.30 p.m. Lovett Memorial Library. 215-6852095 | Free

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MARCH 14 PICTURE BOOK WORKSHOP

Help create a children’s picture book. In this weekly class, participants will start with simple prompts to help them decide on a theme. 10 a.m. Lutheran Settlement House. 215-426-8610 | Free

MARCH 15 MEDIATION CLUB

Each week, participants will practice a different guided meditation led by popular meditation masters. 10 a.m. Andorra Library. 215-685-2552 | Free

March 2024

MARCH 19 HEALTH INFORMATION SESSION

Useful health information session for older adults concerning Alzheimer’s Disease.

1 p.m. Lovett Memorial Library. 215-6852095 | Free

MARCH 20 TASTER OF AFRICAN HERITAGE COOKING CLASS Participants chat, learn about nutrition & taste traditional African dishes together.

3:30 p.m. Nicetown-Tioga Library. 215685-9790 | Free

MARCH 16 ST. PATRICK’S SING-A-ALONG

Begin St. Patrick’s Day weekend with favorite Irish tunes. 2 p.m. Torresdale Library. 215-685-0494 | Free

MARCH 21 PURIM PARTY

A variety of Irish-themed activities & food are planned for this special celebration.

10 a.m. to 1 p.m. Star Harbor Senior Community Center. 215-727-0100 | Free

MARCH 18 COOKING CLASS

Each week, participants learn to cook a new healthy dish, taste it & take home the recipe. 10 a.m. Lutheran Settlement House. 215-426-8610 | Free

This program chronicles the fight for women’s right to vote along with other rights that women were previously denied.

An eye-opening discussion of how we have gotten where we are & where we still need to go. 12:45 p.m. KleinLife: Northeast Philadelphia. 215-698-7300, ext. 193 | Free

MARCH 26 GARDENING GROUP

Enjoy plant swaps, cultivating conversations, plant centered crafts & horticultural literature. 11:30 a.m.

Wynnefield Library. 215-685-0298 | Free

MARCH 27 ZUMBA GOLD

MARCH 17 ST. PATRICK’S DAY

MARCH 17 ST. PATRICK’S DAY PARTY

MARCH 26 SUFFRAGE: THE FIGHT FOR WOMEN’S RIGHTS

Get out your masks & graggers (noisemakers). Celebrate with live entertainment. Enjoy a delicious lunch complete with hamantaschen & cupcakes. 11:30 a.m. KleinLife: Northeast Philadelphia. 215-698-7300 x193 | Free

MARCH 23 VOTER REGISTRATION EVENT

The Pennsylvania primary election is May 16. The last day to register for the primary is May 1. The last day to apply for a mail-in or absentee ballot is May 16. Register to vote onsite & have your voting questions answered about the 2024 election. 11 a.m. & 2 p.m. Parkway Central Library. 215686-5396 | Free

Get your exercise in the fun way. Zumba is a widely popular fitness program that involves cardio & Latin-inspired dance.

9:30 a.m. Lutheran Settlement House.

215-426-8610 | Free

MARCH 28 ENHANCED FITNESS

Exercise is a whole lot of fun in this evidence-based fitness program.

Participants are led by a certified instructor in an hour-long class. Noon. MLK Older Adult Center. 215-685-2715 | Free

MARCH 29 BINGO

Grab your cards & get ready for a chance to win big prizes. Noon. MLK Older Adult Center. 215-685-2715 | Free

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March 2024

Vitamins, supplements may be helpful for older adults

This article is not intended to provide medical advice. Individuals should only take vitamins/ supplements if their doctor recommends them.

By Jay Nachman When it comes to taking vitamins and supplements, most dieticians and physicians recommend a “food first” approach.

“Vitamins are intended to round out an individual’s diet in the circumstances that they are not eating a variety of foods, especially fruits and vegetables. So that would be the purpose of a multivitamin,” said Elizabeth Tenison, who has a doctorate in health sciences, and is program director for the Master of Public Health in Nutrition at Temple University. She teaches nutritional biochemistry, medical nutrition therapy, nutrition and health, nutrition through the lifecycle and nutrition education and counseling in Temple’s College of Public Health.

Supplements can provide food ingredients that offer certain kinds of protection. For example, Tenison said, fish oil has a type of fat, omega-3, that has beneficial properties, including working as an antiinflammatory that can help manage

stress or chronic diseases.

“That’s one example of why we would have a supplement but really dieticians would recommend that you consume food first,” said Tennison, who in addition to a Ph.D., has a Bachelor of Medical Dietetics from The Ohio State University and a Master of Clinical Nutrition.

“So, first, we would ask if someone would be willing to consume foods that contain omega-3 fatty acids.

That is seafood, in general, fatty fish. Then some nuts, like walnuts, and flax seeds have omega fatty acids in them. And if a person isn’t willing or able to take that food for whatever reason, then we would recommend a supplement.”

Research has shown, when it comes to vitamin E, that there are more benefits from consuming it through food sources rather than through a supplement. And vitamin E is helpful in preventing dementia and cognitive decline, Tenison said.

Tenison cautioned that because there is no federal agency that provides oversight of the production of supplements, consumers should be very careful in selecting supplements to ensure that it has ingredients that are beneficial.

“You always want to optimize your diet,” Tenison said. “The nutrients you get from your diet are used for everything in your body. Every function. All your metabolism and digestion. How your heart beats.”

Most multivitamins have minerals that will give people who take them the recommended dietary allowance (RDA). The RDA is the average daily level of intake sufficient to meet the nutrient requirements of nearly all healthy individuals and is often used to plan nutritionally ade-

quate diets for individuals.

A good multivitamin provides about 100% of the RDA for the major vitamins, which are vitamin A, many B vitamins, vitamin C, vitamin D and vitamin E. A good multivitamin will also have major minerals, including calcium, phosphorus and magnesium.

It is very rare for someone to overmedicate or overdose on vitamins but to be safe, Tenison said, consumers should stick to multivitamins that have no more than 200% of the RDA. For older adults, Tenison recommends taking a vitamin D supplement, which is in a different category. “We get vitamin D from sun,” she said. “It’s absorbed into our skin, and it goes through our body and is changed from one form to the other.

But most people, especially in the northern climates, like Pennsylvania, don’t get enough sun. It’s estimated that 50-70% of older adults don’t have enough vitamin D in their bodies. So, a vitamin D supplement is something that most people would benefit from.”

If an individual is unable to eat a variety of foods, it would be valuable to work with a health professional to identify the appropriate supplements to take. Tenison recommends speaking with your doctor before purchasing vitamins or supplements from a pharmacy. “There are less expensive choices,” she said. “Or they could get a prescription for some supplements and then it might be covered

by Medicare.”

Jay Nachman is a freelance writer in Philadelphia who tells stories for a variety of clients.

SAVING LIVES TAKES HEART

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(Continued from Page 5) as gathering places where older Philadelphians from diverse backgrounds come together, breaking down barriers of isolation and fostering a sense of solidarity. Whether it is swapping stories, sharing laughter or offering support, these gatherings create lasting bonds that enrich the lives of participants and strengthen the fabric of the community.

“Our senior centers offer older adults access to nutritious meals and opportunities to engage in educational workshops, fitness activities and recreational programs,” said Rueben Hoggard, director of PCA’s Firehouse Active Adult Center.

“Our commitment lies in fostering an atmosphere of inclusivity, compassion and respect for the diverse communities we serve. Concurrently, we prioritize programming that enriches the lives of older Philadelphians, addressing their physical, mental and emotional well-being.”

In addition to nourishing the body and soul, congregate meals also assist older Philadelphians to maintain their independence and autonomy.

Group meals help meet nutritional requirements while facilitating social connections, community building and independence. Through this program, PCA demonstrates its dedication to serving older adults with care, dignity and respect, enabling them to age with vitality and grace.

For more information about PCA’s nutrition programs for older adults, call the PCA Helpline at 215-7659040 or go to pcaCares.org.

March 2024

PCA delivers tasty, nutritious meals to older adults

PCA’s Home-delivered Meals Program fulfills one-third of the recommended dietary allowance for older adults and aligns with the dietary guidelines for Americans.

The program caters to older adults who are unable to afford balanced meals, lack the ability to cook or shop for food, and have limited access to help with meal preparation. Since its inception in 1997, PCA’s Meal Distribution Center (MDC) has dispatched nearly 37 million meals to residences throughout the city, operating from its base in North Philadelphia.

Pennsylvania’s annual Senior Farmers Market Nutrition Program helps older adults purchase fresh, locally grown fruits, vegetables, and herbs.

Every summer, PCA provides as many as 36,000 older Philadelphians with vouchers that can be redeemed for fresh, locally grown produce at certified farmers’ markets and farm stands throughout Pennsylvania. In the summer of 2023, the program provided $50 in vouchers to income-eligible Philadelphia residents aged 60 or older.

(See page 15 for crossword)

Please help older Philadelphians in need this winter by donating to the Emergency Fund today!

Mrs. R contacted MANN Older Adult Center for assistance with repairs to her kitchen sink. She was feeling overwhelmed because her kitchen sink was leaking, and she didn’t have the money to cover the repairs. Mrs. R was distraught because she had other financial responsibilities, including caring for an adult child with disabilities. She does not have other family support. MANN Older Adult Center’s social worker completed a referral to the PCA Emergency Fund, which provided a $100 grant to help pay for sink repairs. Mrs. R was very appreciative of the assistance provided by PCA. She stated, “It’s good to know that this service is available for seniors, like me, with limited resources.”

Donate online at pcaCares.org/donate | Send a check to: The Emergency Fund, PCA, Planning Dept., 642 N. Broad St., Philadelphia, PA 19130

Health Brief

Crossword

Are you getting seven to nine hours of sleep every night? If not, you may be limiting your health potential, according to research by the National Council on Aging. Sleep and wake cycles are key to regulating energy, hunger and mood.

Sleep – or lack of it – can have wide-ranging impacts on how your body functions. Sleep regulates hormones that influence appetite. Inadequate sleep disrupts these hormones, making you feel hungrier throughout the day and less likely to feel satiated.

Increased hunger is often associated with snacking. Research showed people who sleep less tend to snack on high-carbohydrate foods, like candy, to create more energy during the day.

Furthermore, sleep deprivation can cause your body to hold on to excess weight. A large, two-year study, published in the journal Diabetes, showed that sleep can predict weight loss success. Over a six-month period, those with self-reported sleep disturbance lost less weight and kept a higher fat percentage compared to those who reported sleeping an adequate amount.

Exercise and food can influence your circadian rhythms, which are the body’s way of regulating sleep, hunger, hormones and other important functions. If

you’re trying to align sleep with weight, here are some tips: • When in doubt, move about: Physical activity during the day regulates misaligned circadian rhythms.

• Perform vigorous activities early: Schedule the most strenuous activities for the morning. High-intensity exercise can elevate the heart rate and release stress hormones.

• Eat a healthy breakfast: Aim to eat most of your daily calories at the beginning of your day. A large, high-protein breakfast and smaller subsequent meals improve blood sugar control in diabetics and can decrease your appetite for the remainder of the day.

• Opt for earlier dinners: Eating dinner close to bedtime can make it difficult to fall asleep. Instead, schedule your dinner a few hours before sleep to allow your body to digest your food (and avoid nighttime heartburn).

• Establish a regular meal pattern: Pick a consistent meal schedule and stick to it. Your eating pattern can influence your circadian rhythm, including your sleep and metabolic patterns.

(Source: National Council on Aging)

Gridiron

GRIDIRON

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By Neil R. Manausa

CREATORS NEWS SERVICE

ACROSS

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E S S E } G L E N } } S K I T

Sleep regulates energy, hunger, mood