Living 50 Plus

A SPECIAL SUPPLEMENT TO

Post The

APRIL 2013

Whittling Your Waistline

Shedding pounds after 50

On the Hunt

Job hunting tips for men and women over 50

Spending Savvy

Avoid overspending as retirement nears

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Page 2 - Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013

Jerre Murphy on the beautiful coastal highway in Northern Ireland.

Bert Wilmes liked the “fish & chips”.

Ambassadors return home from the Emerald Isle The Nodaway Valley Bank Ambassadors just returned from the Emerald Isle of Northern Ireland & Scotland. Highlights were a tour of Edinburgh, Scotland with visits to Palace of Holyroodhouse, one the home of Mary Queen of Scots, the famous Royal Yacht Britannia, a Scottish Night with lively dancing and bagpipes, plus everyone got to try the Haggis, a guided tour of Glamis Castle, a Scottish whiskey distillery, Inverness, the southern shores of Loch Ness, Ft. William, a ferry crossing to Northern Ireland, a fascinating guided tour of Belfast, Downpatrick, a drive along the stunning Antrim Coastal Route stopping at the wondrous Giant’s Causeway, Derry with a walking tour featuring the medieval city walls, St. Augustine’s Cathedral, a visit to the spectacular Glenveagh National Park with a visit to the Clenveagh Castle, Ulster American Folk Park, a guided tour of Dublin and we ended our tour with an Irish Night featuring traditional Irish entertainment. (Submitted)

At the Holyroodhouse Abbey.

Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013 - Page 3

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Page 4 - Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013

Travel ideas for active seniors

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hose who have said goodbye to the work-aday grind now have many hours to settle down and relax.

People who have continually put off vacations in lieu of work responsibilities may now have all the time they need to explore the world.

Traveling for seniors can be rewarding and relaxing. Those with a substantial retirement nest egg have numerous destinations at their disposal. Mature vacationers travel more frequently and stay longer than any other age group. Travel ranks among the top leisure activities for men and women over 50, according to the Web site Suddenly Senior.

Seniors can find several travel advantages at their disposal. Also,

thanks to special senior discounts, travel may be even more affordable than first expected.

While certain destinations are

Travel ranks among the top leisure activities for men and women over 50.

activities that would appeal to those who prefer to keep their feet firmly on the ground rather than looping through the air on a rocket-propelled coaster. With animal preserves, water parks, fine dining, and a bevy of hotels either in the park or directly on the outskirts, theme parks provide many activities for older travelers.

Although theme parks require a lot of walking, many provide wheelchairs or motorized scooters for those who need to get off of their feet. They also make a great option for seniors who will be traveling with the entire family, including children.

• Cruising: Cruising is a preferred vacation choice for the 50+ set because it offers the convenience of an all-inclusive package and transportation all in one. With the myriad activities offered on board, cruises are a versatile vacation option for seniors. Also, there is no need to worry about traveling far for meals and other entertainment options, as everything is selfcontained on the cruise ship. For more active seniors who enjoy the daily getaway, excursions in ports of call can provide the variety desired.

• Guided tours: Seniors who want to experience a piece of history can sign up for tour packages backed by reputable companies. The tours may involve train or bus travel, and various attractions will be visited. At the end of the tour, individuals can choose to extend the vacation by checking into a hotel nearby.

• Beach resorts: Provided flying is medically safe, a beachside vacation can be the ideal trip for not always practical for certain seniors looking for the utmost in age brackets, there are many relaxation. For those who have places to which seniors can visit passports, the possibilities are comfortably and enjoy a wealth of endless. Those who prefer to memories. remain on relatively domestic • Theme parks: Although theme soil can retreat to Puerto Rico, parks may seem carved out south Florida, the California • RV trips: Another selfentirely for the adventure-seekers, coast, Hawaii, and the U.S. Virgin contained vacation that is entirely there are many other more placid Islands.

(Continued on Page 5)

Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013 - Page 5

Things to consider as retirement approaches

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Travel ideas up to the people traveling is vacationing by recreational vehicle. Seniors can customize their routes depending on which areas they want to see. Companies like Cruise America RV enable people to rent an RV so they needn’t worry about the expense of buying one outright. However, should RV traveling become addictive, there always is the option of buying a camper later on. Setting an itinerary and then establishing the pace enables travelers to tour the country or cross the border as desired. From beaches to national parks, many areas offer RV hook-up areas and amenities.

• Exotic tour: Seniors who were never able to afford or spare the time for an extensive vacation

(From Page 4)

may now want to visit those exotic locations that have beckoned for years. Now could be the time to book a ticket for Europe and visit all of the cities that have made the history books. Those looking for even more adventure can travel to the South Pacific and explore tropical islands. Others may want to go “down under” and experience the rugged Outback or the culture of Australian city centers.

With a bevy of free time and fewer restrictions holding them back, seniors could be ready for the next great travel adventure.

Tell them you saw it in The Post!

hough many people are delaying retirement, the day will still come when they leave their jobs behind and retire. Retirement can be a difficult adjustment that takes some getting used to, but it can also prove an exciting time, especially for those who planned ahead to ensure their retirement was a time to be cherished and not feared.

Whether retirement is right around the corner or still a decade or so away, men and women should consider several factors to make sure their retirement years are an

enjoyable time that allows them to live life to the fullest.

• Income: Just because you’re no longer working doesn’t mean you won’t have income. Government benefits, retirement accounts and perhaps even some light consulting work are just a few ways retirees can earn an income. Though your retirement income will likely pale in comparison to your income as an adult working full-time, estimate what that income will be so you can get at least an idea of how much (Continued on Page 7)

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Page 6 - Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013

Financial pointers for older, unmarried couples

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oving in together is something typically associated with young couples, but more and more unmarried men and women over the age of 50 are choosing to cohabitate. According to an analysis of 2012 U.S. Census data conducted by the Performance Reference Bureau, roughly 10 percent of the 15.3 million opposite-sex unmarried cohabiting partners in the United States are between the ages of 55 and 64, while 15 percent are between the ages of 45 and 54.

MSuch figures indicate that living together as an unmarried couple is no longer exclusive to younger couples. The incentives for older, unmarried couples to cohabitate are similar to those for younger ones, but older couples should heed a few financial pointers before deciding to move in together.

• Iron out the financial details ahead of

in the way of financial assets and, as a result, do not need to come to any formal agreement regarding their finances. Older couples, however, might be bringing a more substantial financial portfolio into the relationship, and these finances can complicate matters. Before moving in together, older couples should document their finances and how household expenses, including a mortgage if one exists, will be paid. Decisions regarding who will receive the tax breaks you might be eligible for when paying a mortgage should also be considered.

Documenting your financial situation can protect your assets should you break up. If these arrangements are not documented, unmarried couples who break up could find themselves in a contentious financial battle not unlike couples going through a divorce.

• Maintain some financial independence.

Older, unmarried men and women who choose to cohabitate with their partners should still maintain some financial independence after moving in together. A joint checking or savings account might work down the road, but initially keep these accounts separate to avoid any disputes. Keep paying your own bills, including car payments and credit cards, at the onset as well.

• Update certain documents and policies.

Upon your death, a partner with whom you cohabitate does not have the same legal rights of inheritance as would a spouse. As a result, it’s important for unmarried individuals who cohabitate with their partners to update their wills, especially if they have been cohabitating for an extended period of time and want their partner to be taken care of in case of their time. Young couples who move in together death. In addition to updating information often do so as a precursor to getting married. regarding beneficiaries, older men and women Such couples do not typically have much might want to update certain information

regarding their health, like who should take legal responsibility for medical decisions should one partner become incapacitated.

In addition to updating your will, update any existing life insurance policies and retirement benefits to include your partner if you so desire.

• Discuss any changes with your family, especially any children. When you make changes to your will, those changes will affect your beneficiaries. Upon making these changes, discuss them with your existing beneficiaries so your partner does not have to deal with relatives whose feelings might be hurt upon your death.

This might not be an easy discussion, but you will want your partner to have your family as a support system upon your death.

Older, unmarried couples are choosing to cohabitate more and more. While the incentives to doing so are numerous, there are some precautionary measures couples should take before moving in together.

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Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013 - Page 7

Things to consider will be coming in each month.

• Monthly expenses: Once you have an idea of what’s coming in, estimate how much will be going out each month. Certain costs associated with working, such as the cost of commuting and maintaining a professional wardrobe, can be removed from the ledger. But other expenses, including utilities, car payments and possibly even a mortgage payment, will still need to be made. Once you have an idea of your projected income and your expenses during retirement, you can get to work on a prospective budget to show you what you will need to live on during retirement.

• Employment: Many people now look at retirement as the end of one career and the beginning of another.

As retirement draws closer, men and women might want to consider turning an interest or passion into a second career. Such a move might make retirement more exciting while removing some of the fear of finding enough things to pass the time that many people have with regard to retirement.

• Relocation: Where to spend your retirement years is another thing to

(From Page 5)

consider before the big day arrives.

Do you, like many retirees, prefer to stay in your own home? Do you want to relocate to a warmer climate or move to another country? Do you want to move closer to your children and grandchildren? Do you want to split your time in separate cities?

Is a retirement village something you might be amenable to? Each of these options is different, and each requires a different financial commitment, so carefully consider where you want to spend your retirement and then consider how you can make those wishes a reality.

• Medical costs: Private insurance or government-sponsored programs likely won’t cover all of your medical costs, which typically increase as a person ages. There are various ways to prepare for the medical costs that might arise during retirement, and the earlier you start that preparation the less stressful paying for medical care as you age figures to be.

Retirement should be an exciting time for men and women, especially for those who have spent years planning their retirement to ensure it’s as enjoyable as possible.

Empty nesters can track their monthly expenses to ensure they aren’t overspending as they inch closer to retirement.

Ways to avoid overspending as retirement age nears

W

hen the nest is empty and the kids no longer need financial support, many men and women find themselves with some extra money in their budget.

Fewer mouths to feed and no more college tuition bills can give parents a sense of financial freedom they may not have had since before starting their family. But that freedom can

also lead to overspending, something that can put retirement in jeopardy if people are not careful.

Though it’s understandable for men and women to splurge on a well-deserved getaway once the kids have finally left the house, it’s important for adults to ensure that such splurging does not become (Continued on Page 10)

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Page 8 - Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013

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Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013 - Page 9

Job hunting tips for men, women over 50

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hough the job market has improved in recent years, many men and women are still out of work. Perhaps most troubling, many of those people are age 55 and older who are fearful of an uncertain future and a job market where they are seemingly overlooked.

According to a 2012 study from the Government Accountability Office, the number of long-term unemployed people age 55 and older has more than doubled since the onset of the recession.

For many unemployed men and women over the age of 50, the harsh reality of a job

market that does not value their experience or skill set is deeply disconcerting. But as difficult as the job market can be for older men and women, it’s not impossible to find a job, though it might take some ingenuity and perseverance.

• Don’t limit yourself. Those who were victimized by layoffs should expand their job searches to more than just their previous fields. While it’s definitely a good idea to maintain contacts in your old field and routinely look for openings in that field, it’s also a good idea to examine your skill (Continued on Page 11)

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Page 10 - Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013

Ways to avoid overspending (From Page 7)

These are not your grandmother’s retirement homes

A

s the Baby Boomer generation enters retirement age, there has been an increased demand for services that meet the needs of this segment of the population.

Amenities such as active-living communities that boast top-ofthe-line features typically are the first things individuals seek.

Age-restricted, 55-plus communities cater to what the name implies — people who are age 55 and older. However, these home developments are a far cry from what they used to be. Now they rival some of the best resorts in their features and are designed entirely around the needs of a group of active, amenity driven people. Plus, considering there now are more Americans age 65 and older than in any other

An active lifestyle is at the heart of 55-plus communities. point in history, according to the U.S. Census Bureau, developers understand the benefits of catering to this group of people.

Therefore, there are more highend active-living communities now than ever before.

There are many choices with regard to active adult retirement communities. Many of these developments boast everything from detached, single-family homes to villas to condominiums.

These residences are built with the active adult in mind. Here are some of the benefits that these (Continued on Page 12)

routine. The following are a few ways men and women with some newfound disposable income can avoid overspending and putting themselves in financial hot water as they get closer to retirement.

• Pay with cash whenever possible.

Swiping a debit card or credit card is certainly a convenient way to shop, but it can also be dangerous. Many people find it difficult to keep track of their spending when they use debit cards or credit cards to make their purchases. Using cash to make purchases, especially daily purchases like a morning cup of coffee, reduces the likelihood of overspending. This can help you get a better idea of how much money you’re spending and if there are any steps you can take to curtail that spending.

An effective way to use cash is to withdraw money from the bank once per week and use that as your weekly supply of money. If you find yourself frequently running out of money each week, then you’re likely spending more than you should.

• Keep a financial journal. Men and women who must adapt to having newfound disposable income may find it is not much different from younger men and women learning to manage their money when they first start working. Some of those lessons, like saving more than you spend, might need to be relearned.

One way to get a grip on your spending is to keep a financial journal to track your daily and monthly expenses as well as larger purchases like a new television. Write down the monthly expenses you know you have each month, such as a

mortgage payment or a car note, and each and every purchase you make, including how much you spend on dining out each month. Do this for at least a couple of months. When you have logged several months’ activity, examine your journal to see if there are any expenses that can be trimmed to save money.

• Don’t go overboard rewarding yourself. Once your last child has left the nest, the temptation to reward yourself with a luxury item or two might prove overwhelming. After all, raising a family and paying for college tuition has no doubt required substantial sacrifice on your part, so it’s well within reason that you want to reward yourself after all these years.

Avoid overdoing it so your finances aren’t stretched too thinly. A vacation with your spouse is reasonable, but buying a villa overseas might be a little over the top. Luxuries can be nice, but they can also drain a budget. Your monthly expenses once the kids have moved out should be lower, so if you find your cost of living has increased now that your nest is empty, you might be forced to determine which of your expenses are luxuries and which are necessities.

• Take advantage of your “experience.” Though accepting a “senior” discount might be a blow to your pride, it also can be a boon to your bottom line. Many establishments, including gyms, restaurants and movie theaters, offer discounts to men and women age 55 and older. This can help you save a substantial amount of money over time, and no one has to know you’ve started cashing in on your experience.

Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013 - Page 11

The number of long-term unemployed people age 55 and set and experience and find a mistakenly assume that the digital older has more new field where these things age has passed older workers than doubled since the apply. Chances are your years by. Workers in their 50s might be onset of the recession.

Job hunting tips of experience are transferable to many fields, and redirecting your job hunting efforts to a new line of work might yield opportunities you are not even aware existed.

• Embrace the 21st century.

Many companies or organizations

(From Page 9)

unfairly categorized as dinosaurs with no grasp of mobile technology or the latest software programs.

But those applicants who can demonstrate their proficiency in the latest technologies, including mobile technologies like

Prunes as a superfood are revamping fruit image

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he public has certainly heard of prunes, but most people do not eat them on a regular basis. Prunes are traditionally the go-to food for a person who has digestive issues and needs help with constipation.

Their reputation as a laxative has created somewhat of a negative image of prunes, but learning about the many health benefits of eating prunes could change the

public perception of this fruit.

MPrunes, also known as dried plums, are among the healthiest foods a person can eat. Not only do they have benefits for the gastrointestinal system, they are high in antioxidants, may help prevent premature aging and can promote cardiovascular health.

MThe plum is related to the peach, cherry, nectarine, apricot, and almond. The Japanese plum is the most commonly eaten fresh plum, while the European plum is the one traditionally dried to turn into prunes. Plums have been eaten for centuries, and in Chinese mythology the plum tree is associated with great age and wisdom. Plums are one of the most widely cultivated fruits.

MPrunes are usually made by dehydrating the fruit quickly with the use of natural gas heat in dehydrating tunnels. Essentially, heating elements and fans are used to force hot air through (Continued on Page 13)

smartphones, tablets and social media, can put themselves above fellow applicants.

• Start working. If you are mired in long-term unemployment and spend every day at home, get out and start working. Volunteering is a great way to lift your spirits, network with other professionals and maybe even learn of employment opportunities you won’t hear about on the couch at home. And volunteering, be it with a charity or a professional organization, is a great way to revive your resume and continue to add accomplishments despite your unemployment.

• Emphasize your age.

Many unemployed men and women over 50 tend to look at their age as a hindrance that is preventing them from finding gainful employment. But your age can be an advantage, as many organizations find older

applicants are more reliable and need less time to adapt than younger applicants with less experience. When emphasizing your age as a positive, don’t focus on job titles, which many other unemployed men and women your age likely highlight on their resumes. Instead, focus on specific achievements and accomplishments and reduce the emphasis you place on job tasks.

Achievements tend to stand out above titles, and men and women over 50 likely have achieved more than younger, less experienced applicants.

• Think small. Smaller companies wherein employees tend to wear many hats are more likely to value experience than a larger company. By the age of 50, many professionals have vast experience in a host of different positions, and that versatility is likely to appeal to a small company looking for employees who can multitask.

Finding a job after the age of 50 isn’t easy. But taking a broad approach and emphasizing as opposed to downplaying your experience might help you stand out among a crowded pool of applicants.

Page 12 - Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013 communities may be similar to allinclusive vacations and cruises in that they have their own activities coordinator on staff. Should residents prefer solo activities, the property on which these homes are built are often created with recreation in mind. There can be walking paths or areas for cycling. Pools and spas are often part of the living package as well.

Security

These are not communities boast.

Community companionship

(From Page 10) to active-adult living is that these homes are built to provide worryfree living. Included in the home ownership fees are provisions to take care of much of the interior and exterior maintenance. That means should a pipe leak or the lawn needs mowing, maintenance staff rather than the homeowner will handle the problem. This peace of mind enables residents to pursue interests rather than worry about the upkeep on their homes. Many times the community is expertly manicured, helping to create an aesthetically pleasing environment.

Due to the age-restricted nature of active-adult-homedevelopments, the residents are all in a similar age range, and may have similar interests. At a time in life when friendships from work may waver due to retirement, and older children may be busy with their own lives, these communities can help foster new friendships. Whether through community-sponsored activities or just through home proximity, residents can enjoy one another’s company and never worry about Activity-based fun feeling lonely into their retirement Many communities build years. activities into the living plan.

Therefore, there may be a workout room, the game center, Low- or exercise classes, movie nights, no-maintenance living and many other attractions to One of the biggest attractions keep residents busy. Active-adult

Individuals who are no longer bogged down with work requirements may be more likely to take vacations or go visiting.

In a traditional home, there may be worries about leaving the home unattended for a period of time. However, in 55-plus residences, homes may be in gated communities or have security patrols. Also, the sheer number of homes in a townhousestyle building can camouflage homes that are currently vacant,

Did you know?

easing the minds of those who are planning on going away.

Concierge services

Some of the more exclusive communities may have staff who can help with everything from booking vacations to helping with moving details. There also are developments that offer transitional homes, and someone may be available to help with the transition from an active-style home to one that has nursing staff or assisted living offerings at that time in life when it is needed.

Active-living communities offer many of the features that recently retired people seek in homes that do not compromise on amenities. Individuals who are looking for comfortable, maintenance-free homes often seek out these developments for the convenience and services they offer.

T

he Baby Boomer generation is one of the most influential demographics in the world today. Boomers represent roughly 28 percent of the total population of the United States, according to “Baby Boomer” magazine, and this means they are the largest generational segment as well as the single largest economic group in the United States. They hold 70 percent of the U.S. wealth and are expected to inherit millions of dollars over the course of the next 20 years.

Baby boomers comprise a population of adults who were born between 1946 and 1964. That makes boomers people who are between 49 and 67 years old.

Many of these baby boomers have grown to be household names and influential individuals in all areas of business. Actor Brad Pitt is a baby boomer, as is President of the United States Barack Obama. Director Peter Jackson, singer k.d. lang and business mogul Donald Trump all belong to the baby boomer generation. Here are some additional facts and figures about baby boomers: • Baby boomers have more discretionary income than any other age group.

• Baby boomers own 80% of the money in savings and loan associations.

• Baby boomers spend more money than other groups.

• Baby boomers account or nearly half of all consumer demand.

Baby boomers have been known to have an unprecedented impact on American culture, society and the economy, and that influence is bound to continue for several more years.

Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013 - Page 13

Shedding pounds after 50

they reach their 50s. Counting calories might seem difficult, so men and women in their 50s and older who don’t think they can count calories can try to eat more low-calorie foods like fruits, osing some weight is a be putting their overall health vegetables and whole grains. goal for many people at considerable risk.

Consuming fewer calories often regardless of age. While Shedding weight after the age DIET requires changing dietary habits, youngsters and young adults of 50 is not always easy. As a might be able to get away with person ages, muscle mass tends Men and women need fewer not only with regard to what you’re a few extra pounds without to dwindle while body fat has a calories as they age. For example, eating but also how you’re eating suffering any significant tendency to increase. Since fat men and women in their 40s may and even how you shop for food. consequences, older adults burns fewer calories than muscle, need as many as 200 calories Men and women used to dining carrying some extra weight might weight gain as a person ages is more per day than they will when (Continued on Page 14)

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bound to happen. But that doesn’t mean such weight gain is inevitable. In fact, men and women willing to make certain changes with regard to diet and exercise can shed pounds after 50 while preventing future weight gain.

Prunes as a superfood plum-filled tunnels. At this point prunes can be stored or processed further for packaging.

Some prunes are processed with potassium sorbate, which is a preservative that improves the shelf life of packaged prunes.

Prunes also are generally washed and steamed to return some of the moisture to the fruit.

Other prunes are hot-packed so they are processed without any preservatives.

What makes prunes (and plums) nutritional powerhouses is that they are very high in antioxidants, substances that help fight free radicals in the body that contribute to illness.

According to researchers from Tufts University in Boston, prunes rank No. 1 in terms of antioxidant capacity. It was found that prunes had more than twice the antioxidant capacity of other superfoods, like blueberries and raisins. Dried plums also rank above fresh plums in having a greater capacity of antioxidant power. Prunes contain high levels

of hydrocinnamic acids (phenol compounds), which give them their antioxidant boost.

Prunes are very high in dietary fiber, containing between 6 to 7 grams. As many know, dietary fiber is the part of plant foods that the stomach and intestinal enzymes cannot absorb into the bloodstream. Fiber will remain in the colon and absorb water, which helps soften the stool before it is passed. Prunes also contain sorbitol, which is a mild colon stimulant. This will help speed up the passage of stool and reduce the risk of constipation and hemorrhoids, and may reduce risk of colorectal cancer.

Individuals may not be aware that prunes also contain high amounts of polyphenols, which are known to restore bone mass and structure, according to Heal With Food. Therefore, dried plums are part of osteoporosis prevention treatment for postmenopausal women. Various studies have indicated prunes may have

(From Page 11)

It was found that prunes had more than twice the antioxidant capacity of other superfoods, like blueberries and raisins.

and vitamin A may offer some protection against cancers of the gastrointestinal and respiratory tracts as well as cancers induced by chemicals. The phytonutrients in plums also can inhibit in-vitro breast cancer growth without adversely affecting normal cell beneficial effects on bone mineral growth. density, bone formation activity It is well known that eating and the production of boron, prunes and drinking prune juice which is thought to play a role in can help keep a person “regular,” the prevention of osteoporosis. but the nutritional benefits of Prunes also may help prevent dried plums extends beyond their certain types of cancers. value treating gastrointestinal According to the American conditions.

Cancer Society, foods high in fiber

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Page 14 - Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013

Shedding (From Page 13) out for lunch every day can start bringing their own lunches so they can gain greater control of their daily caloric intake. For those who find they’re frequently too exhausted to cook each night, they can prepare meals in advance to have healthy, homemade meals waiting instead of always ordering takeout or delivery. When shopping for food, people should avoid doing so on an empty stomach so they’re less inclined to buy unhealthy snacks.

EXERCISE

Exercise is another essential component to shedding pounds after 50, though men and women over 50 should always consult a physician before they begin a new exercise regimen. The Centers for Disease Control and Prevention points out that regular exercise can help older men and women prevent the onset of a host of ailments, including heart disease and diabetes. In addition, the CDC notes that regular physical activity as one ages helps muscles grow stronger, which increases the chances that an individual will be able to perform necessary daily activities without the assistance of others.

Maintaining that independence into older adulthood is a goal for many men and women, and it’s a goal that’s far more realistic.

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Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013 - Page 15

These foods may help prevent cancer

C

ancer is a potentially deadly disease that does not discriminate based on a person’s age, sex, ethnicity, or social status.

Though anyone can get cancer, the National Institute on Aging notes that a person’s risk of getting cancer increases with age, even if that person has no family history of cancer. That reality highlights the importance of routine cancer screenings for men and women age 50 and older.

While screenings are an important part of detecting and treating cancer, those over 50 should know they can take certain measures to possibly prevent the onset of cancer. For example, including certain foods as part of a regular diet may be effective at preventing cancer.

Though there’s no way to guarantee a person won’t get cancer, the following foods may help lower the risk.

• FATTY FISH: • BLUEBERRIES:

Blueberries may help prevent the onset of neck and mouth cancers.

That’s because blueberries are rich in antioxidants, which the American Institute for Cancer Research notes

Fatty fish, including salmon, that is full of omega-3 fatty acids has been linked to a host medical benefits, including lowering a person’s risk of cancer and heart disease.

can protect cells from being damaged.

• COFFEE:

• WHOLE GRAINS: • TOMATOES:

Tomatoes are loaded with lycopene, a carotenoid that numerous studies have indicated can reduce incidence of cancer, cardiovascular disease and macular degeneration. These studies have based their findings on tomato consumption and not on the use of lycopene supplements, which may or may not be effective at preventing cancer. Cooked tomatoes can improve the body’s ability to absorb lycopene, further enhancing its ability to protect the body against cancer.

Whole grains can help men and women control their weight, as they are lower in calories than more traditional options. But studies have shown that whole grains, which can be found in whole-grain and whole-wheat pastas, can also reduce your risk of colon cancer.

Though studies about the efficacy of coffee as a potentially preventive agent against cancer are ongoing, some studies have found that both caffeinated and decaffeinated coffee can lower a person’s risk of developing colon, endometrial and prostate cancer.

Jeff & Kim Bram, Owners Phone 66-582-3005 206 E. South Hills Dr. www.bramfuneralhome.com Maryville, MO 64468 E-mail bramfuneralhome@embarqmail.com

Page 16 - Living 50 Plus, Supplement to The Post, Tuesday, April 30, 2013

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