Health & Wellness Inside... Time management Cut the clutter! Get relief with trigger points Beyond the money The benefits of music
Published by The Press Newspapers, Millbury, OH and The Beacon, Port Clinton, OH
February 2017 Vitality
Table of contents... Eating healthy after 50. Page 4
Grow out your gray hair gracefully. Page 5
Reach more than 47,000 homes along the shore of Lake Erie The Press Newspapers and The Beacon can tell your story to more than 90,000 people living in Northwest Ohio from East Toledo and Oregon to Port Clinton, from Genoa and Oak Harbor to Catawba. Together, these award-winning weekly newspapers and their websites cover all of Ottawa County and parts of Lucas, Wood, Sandusky and Erie counties. To learn more call The Press at 419-836-2221 or The Beacon at 419-732-2154.
Metro Suburban Maumee Bay
Dry needle trigger point offers relief. Page 16
Relief for itchy skin. Page 18
Compass Care...................................................11 Elmwood Assisted Living & Skilled Care..........11 Genoa Retirement Village...................................7 Heartland of Oregon...........................................19 Hospice of Northwest Ohio.................................17 Magruder Hospital................................................3 Maumee Bay Vision...........................................11 Orchard Villa........................................................6 Ottawa County Senior Resources........................6 Otterbein Portage Valley....................................17 Parkcliffe Community.........................................24 Gibsonburg Pharmacy.........................................9 Sarah N. Moore...................................................7 Vapors......................................................17 Windsor Lane.....................................................13 Wood County Committee on Aging.....................6 YMCA.......................................................5
Start good dental health early. Page 20
The benefits of music for children. Page 23
February 2017 Vitality 3
Tips for building, maintaining a long-term relationship From The American Counseling Assoc. Each year, Valentine’s Day brings thoughts of love, but when the flowers are wilted and the candy is gone is a good time to think about long-term relationships. Our romantic relationships actually share many of the same basics as any of our close relationships. Long-term relationships, whether a marriage, a friendship or even a business arrangement, are based on some common foundations and make a number of common demands of us. Building a long-term relationship takes work. We are all different, even the people we are closest to. We are each a product of many different influences and personal choices. This means that there are always times, whatever the type of relationship, when there will be differing opinions. The reason that marriages and friendships survive is because the people involved are willing to work through differences and disagreements. In other words, they value the
Counseling Corner relationship more than the things over which they may disagree. For a relationship to grow and evolve, it’s important for both members in it to be honest with one another even when disagreements come up. Doing so helps build the essential trust that makes a relationship work. One way to look at this could be called the ABC method of sustaining a relationship. The “A” is to “affirm” the value of the relationship. In other words, agreeing that the relationship itself is more important than either of your views on a particular subject. “B” stands for “behaving” in ways that, when discussing points of disagreement, reaffirm the value of the relation-
ship. This means letting the other person know that while you may disagree on this subject, it won’t affect the basics of the relationship. It means not setting ultimatums or trying to force the other person to your point of view. The “C” means “clarifying” issues when there are disagreements. Each person must monitor and control his own tendency to want to “interpret” the words and actions of the other, as opposed to being open and talking with the other person to allow for clarification of his or her intent and meaning. Long-term relationships are important in our lives. But there’s no denying that it takes work to make them grow and last. The key is often finding room in the relationship for the differences that are bound to exist between any two people. Counseling Corner” is provided by the American Counseling Association. Direct comments and questions to ACAcorner@counseling.org or visit the ACA website at www.counseling.org.
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February 2017 Vitality
The National Institute on Aging recommends eating many different colors and types of vegetables and fruits.
Eating healthy at 50 and beyond A balanced diet is an integral element of a healthy lifestyle for men, women and children alike. But while kids and young adults might be able to get away with an extra cheeseburger here or there, men and women approaching 50 have less leeway. According to the National Institute on Aging, simply counting calories without regard for the foods being consumed is not enough for men and women 50 and older to maintain their longterm health. Rather, the NIA emphasizes the importance of choosing low-calorie foods that have a lot of the nutrients the body needs. But counting calories can be an effective and simple way to maintain a healthy weight, provided those calories are coming from nutrient-rich foods. The NIA advises men and women over 50 adhere to the following daily calorie intake recommendations as they attempt to stay healthy into their golden years. Women • Not physically active: 1,600 calories • Somewhat active: 1,800 calories • Active lifestyle: between 2,000 and 2,200 calories Men • Not physically active: 2,000 calories • Somewhat active: between 2,200
Whole grains have been shown to reduce the risk for diseases such as type 2 diabetes, heart disease and some types of cancer.
and 2,400 calories • Active lifestyle: between 2,400 and 2,800 calories When choosing foods to eat, the NIA recommends eating many different colors and types of vegetables and fruits. Phytochemicals are substances that occur naturally in plants, and there are thousands of these substances offering various benefits. The Produce for Better Health Foundation notes that a varied, colorful diet incorporates lots of different types of phytochemicals, which the PBH says have disease-preventing properties. The NIA also advises that men and women over 50 make sure at least half the grains in their diets are whole grains. Numerous studies have discovered the
various benefits of whole grains, which are loaded with protein, fiber, antioxidants and other nutrients. Whole grains have been shown to reduce the risk for diseases such as type 2 diabetes, heart disease and some types of cancer. Another potential hurdle men and women over 50 may encounter is a change in their sense of smell and taste. A person’s sense of smell may fade with age, and because smell and taste are so closely related, foods enjoyed for years may no longer tantalize the taste buds. That can be problematic, as many people instinctually add more salt to foods they find bland. According to the U.S. Office of Disease Prevention and Health Promotion, older adults should consume no more than 1,500 milligrams of sodium per day. That equates to roughly 34 teaspoon of salt. Older men and women should resist the temptation to use salt to add flavor to foods, instead opting for healthy foods that they can still smell and taste. In addition, men and women should mention any loss of their sense of smell to their physicians, as such a loss may indicate the presence of Parkinson’s disease or Alzheimer’s disease. Maintaining a healthy diet after 50 may require some hard work and discipline. But the long-term benefits of a healthy diet make the extra effort well worth it.
February 2017 Vitality
Embrace the change
Grow your gray hair out gracefully For some people, gray hair comes with age. Both men and women have spent much time, money and energy covering their gray heads of hair with various hair dyes. But now there’s a growing trend among people with gray hair to embrace the gray. Gray hair – especially hair close to the temples – tends to be coarser and more resistant to absorbing hair color than other hair. It can be difficult to cover the gray hairs, and then once it is dyed, gray hair may end up showing through prematurely. As a result, many men and women have discovered it is more cost-effective to embrace their gray hair. Just like any other hair change, whether growing out a short hairstyle or growing out bangs, it can take time to adjust to a head full of gray hair. • Prepare mentally for gray hair. Hair does not generally turn gray overnight. Therefore, people must expect to live with the gradual change and insecurities that arise as hair starts to turn gray. This requires a certain measure of strength and perseverance. Some may
With a few simple techniques, men and women can naturally transition to gray hair. even desire to give up on the process altogether by coloring their hair or, for men, shaving their heads. But sticking it
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out allows adults to maintain their natural hair, and many men and women even like their hair once it turns gray. • Work with a stylist. Hair colorists and stylists can make the transition to gray hair a bit easier. With careful placement of highlights, stylists can blur the lines of the graying hair from the other colors. A good stylist also may be able to suggest a cut that will draw attention away from graying roots. • Consider a major haircut. Sometimes the process can be sped along with a dramatic hair cut that removes much of the dead ends and hair that has not yet turned gray. • Stop using color-care shampoos. Certain shampoos are designed to lock color in place. Those who want to go gray can use regular shampoos or clarifying shampoos that strip old hair dye from the hair shaft. Switch over to a toning shampoo that leaves a bit of pigment to counteract brassiness in gray hair. • Consider a makeup swap, too. Transition makeup color to give the face a warmer, rosier glow. Avoid dark eye shadows, which can wash out a complexion.
February 2017 Vitality
Eight great fruits to add to your diet ProMedica Nutrition Team promedicahealthconnect.org Sometimes referred to as “nature’s candy,” fruit has delicious flavor, offering natural sweetness or sourness. Plus, it’s good for us. Fruits – fresh, frozen or canned in 100 percent juice – are a low-calorie, low-sugar source of nutrients, antioxidants, fiber and more. ProMedica Wellness dietitian Kinsy McNamee, MS, RD, LD, helps us better understand some of the goodness in common fruits. Here are some nutrientdense options and how they help your body: Grapefruit – Rich in phytonutrients (nutrients from plants) that prevent disease, vitamins A and C. Grapes – Contain antioxidants (such as flavonoids and resveratrol) that present diseases such as cancer. Lemons – Low in calories and good for the immune system, which helps fight sickness. Raspberries – Full of vitamins and fiber, which lowers risk of diabetes, relieves constipation and lowers cholesterol. Cucumbers – Contain B vitamins and anti-cancer components.
Don’t stop when the water’s gone. “Eat the fruit when you are done with your water to really give you some good nutrient power!” she recommends.
Commit to eating a colorful plate. Limes – Aid in digestion and contain antioxidants. Oranges – Rich in vitamin C and adds sweetness. Of course, these are just some of the fruits that can be part of a healthy diet. Up your fruit intake by committing to eating a more colorful plate, as recommended by the American Heart Association. Drink up Water has many benefits. It helps balance our body’s fluids, keeps skin clear, helps control calories, maintains healthy digestion and energizes muscles. Adding fruits, vegetables and herbs to water can add natural flavor “without excess sugar or sugar substitutes,” McNamee said.
Try one of Kinsy’s infused water recipes below. Anti-Aging Berry Blast Sliced blueberries Sliced blackberries Pomegranate seeds Dark berries and pomegranate seeds are excellent sources of Vitamin C and are rich in antioxidants. Freeze pomegranate seeds in an ice tray. Slice blueberries and blackberries and soak in water for four hours. Add in infused pomegranate ice cubes and enjoy! Mmm Minty Sliced lemon Sliced cucumber Mint leaves Lemon and cucumber are water-rich fruit and vegetable and helps prevent bloating from changes in hormone levels and excess salt. Combine all ingredients and enjoy warm or cold. Brew will last up to three days. For more health tips and info, visit promedicahealthconnect.org.
The Wood County Committee on Aging, Inc. 305 North Main Street, Bowling Green, OH (419) 353-5661 or (800) 367-4935 www.wccoa.net & facebook.com/wccoa 3HUU\VEXUJ1RUWK%DOWLPRUH1RUWKHDVW:RRG &RXQW\5RVVIRUG3HPEHUYLOOH:D\QH Lunch served Monday-Friday at noon Home-delivered meals Fun and engaging programs Social services and health screenings Volunteer opportunities
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February 2017 Vitality 7
How to manage time more effectively Hectic schedules can make managing time seem like a riddle wrapped inside an enigma. Many people feel there are not enough hours in the day. But busy men and women need not look for extra hours in the day to manage their time more effectively. • Examine your existing time management. Before creating strategies for changing the way you manage your time, you first need to understand how you are currently spending it. Jot down what you do during an average week. Include how long you spend conversing, when you start working, how often you check your email, etc. Analyze this time in an effort to determine how much of it is being spent doing something productive and how much is getting in the way of getting things done. • Complete crucial tasks first. Figure out which of your daily tasks are most important and take care of those first before moving on to less important tasks. This can reduce stress and make you feel more confident that you can accomplish the smaller tasks. • Write things down. It’s easy to feel overwhelmed when there are many things swimming around in your head. Put your to-do list on paper. Seeing it in black and white can help you separate
Be flexible. What works for another person may not work for you. the important tasks from other things that can be put off for the time being or delegated to someone else. If necessary, use a day planner or set notifications on your smartphone. • Turn off email notifications. Email notifications can be very distracting when you are trying to get work done. Turn these off so you can concentrate more on the tasks at hand. • Recharge with downtime. Physical and mental fatigue can contribute to procrastination. Plan periodic breaks throughout your day. These
breaks can help you be more productive by reenergizing you. • Avoid instant access. Schedule a time to return phone calls and instant messages rather than thinking you need to reply right away. Some notes may require immediate attention, but many likely do not. • Block out distractions. Turn off your television and phone and steer clear of social media while trying to get things done. Come back to them later when you’ve completed your tasks.
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Drowning in household papers?
It’s time for you to cut the clutter! Are you drowning in paper? Well you are not alone! Rafts of paper flood into the average home every single day. How do you deal with it all? The tax man cometh – do you know where your tax records are? Paper clutter costs time, money and contributes to stress. Without a management plan, a household can drown in an ever rising tide of paper. It’s time to set up a paper management plan that works for you and your household. Actually it’s pretty easy and straightforward. And like most things there are lots of tips and techniques that you can learn and adapt to your style that are very helpful. I have found the two most important things to keep in mind are: • Decide to decide – you must put a stake in the ground, and move forward to make the changes to get your household papers under control. Begin with today’s papers and the commitment to tame your “paper tiger.” • Know yourself – There are many variations as to how you best manage your household papers. You need to determine what suits you and your family best, after you learn the basic principles of good paper management. Start by determining if the paper management in your household is going to fall to just you, or are you going to share some of this with a spouse or roommate? Shared responsibility can work; it just requires good communication. Just as if you are the sole household paper manager, others in the household need to know your system, what you keep and where you keep it. Next take a quick inventory of how your household currently manages the paper flood you encounter every day at your house. Note the things and procedures that you feel are on track, as well as the areas you feel overwhelmed with, or are uncertain about. Often I work with organizing clients that will identify that everything is off track, there are no systems in place, they don’t know what to keep or toss and have no idea where to begin, so know that you are not alone if you feel this way. So I always come back to you must be ready to “decide to decide” to make a real and lasting change and get a system in place to deal with today’s papers. Yes, I know there are mountains of old papers all around you, but learning how to handle what comes in today and tomorrow and the next day, will gradually build your confidence as you get comfortable with a workable plan and
routine. Once you have your routine down, then you can focus on corralling all the prior paper clutter around you and get it properly sorted and put in the right places. Pick a “spot” Begin by picking your “spot.” You need a place dedicated to dealing with your household papers. Everyone’s home is different, and everyone needs a space that suits them and their family. Some homes have a room designed as a home office, but if not, a corner of a bedroom, the kitchen or family room will work just as well. All you really need is a desk of some sort, or a counter or table top, a comfortable chair and good lighting. Access to a phone is also helpful. Outfit your area with a portable action file box, a basket or two to hold the day’s mail and items to file, file folders, file labels, assorted pens and markers, a calculator, a stapler, letter opener, paper clips, sticky notes, writing paper, envelopes, stamps, a trash can and a paper shredder. If you are paying your bills online, then it’s also handy to have a space that accommodates your laptop or computer. Most of these items can be pretty basic, or if you like, they can be fun with lots of color and interesting patterns – anything to keep you motivated. Your new paper management system all starts with this one simple piece, your portable action file box, and creating a simple, straightforward system from that. An action file box is simply a small file box that can hold a dozen or so file folders. Start by creating file folders labeled “To Pay,” “To Do” and “To File.” Every day, bring your sorted mail to your new paper management spot. Open each envelope and determine if it’s a bill to paid, or something to respond to, like an invitation perhaps, or an item to file, like a medical report or an investment update. Then put each piece in the appropriate folder. Determine how often you want or need to deal with the items in these folders. For instance do you need to pay bills once a week, or is once a month ok? Same with the items in your “To Do” and “To
Sorted mail should be brought to your new paper management spot. File” folders. Generally it makes sense to pick a day of the week or month and deal with all of these things at the same time. Your action file box should also have folders made up for each family member, the pets and things your family is actively involved in like clubs, sports activities or religious organizations, that way when you come home from church, or the kids come home from school, or you empty the papers from your briefcase, you will know where to put things – if action is needed, to file for future reference or to throw away. I also recommend adding a folder to your file box to keep a variety of birthday, get well, sympathy or thank you cards, as this most likely is the spot you will use to pen notes and address your cards. The really great thing about the action file box system is that it’s portable, so if you need to move from your “spot” for any reason it’s easy. Permanent household files – Every person or household needs permanent files and a basic filing system. This is your second set of files. Your permanent household files hold all the things you need to keep track of to run your life and your house. For example documents for your taxes, your medical records, your banking information, employment records etc. This is the place you put the things from your action file box that need to be filed once the appropriate action is taken. These files are best kept in a filing cabinet or drawer of some sort, generally, but not always near your daily desk Continued on page 12
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The Seasons of our Lives
Helping Seniors Maintain Their Independence Ottawa County Senior Resources was established in 2005 by the Ottawa County Commissioners to provide services to the ever growing 60 + population in Ottawa County. Located on the Riverview Healthcare Campus, Senior Resources is your major resource of Senior Services for Ottawa County Seniors, their families and caregivers. At our main office, the main operations of Senior Resources are housed, which includes our Home Delivered Meal program, our administrative offices and our vast collection of informational materials about services for the 60 + population of Ottawa County. Senior Resources covers the following service areas for Ottawa County • Home Delivered Meals, averaging 230 meals delivered daily Monday through Friday during the hours of 10:30 am-1:30 pm. Senior Resources has a fleet of 9 vehicles for transportation of the meals to both our HDM clients and our 5 mainland senior centers • Home Care Assistance Program, providing personal care services to county residents living in their own home. Home Care is provided for the purpose of promoting, maintaining or
restoring health or minimizing the effects of illness and disability. Home care services our provided by contracted agencies who specialize in this kind of service. • DayBreak Adult Day Services, provided by Riverview Healthcare Campus and funded by the Ottawa County Senior Levy, offers a flexible, unique atmosphere of caring, joy, and fun where a team of qualified professionals help each participant live life to the fullest. • Ottawa County Senior Centers, 6 senior centers cover the entire county offering meals and activities geared toward the 60+ population. The following is a list of senior centers and their contact information. • Genoa Senior Center – 419-8554491 • Elmore Senior Center – 419-8623874 • Oak Harbor Senior Center – 419898-2800 • Port Clinton Senior Center – 419734-1481 • Danbury Senior Center – 419-7984101 • Put-in-Bay Senior Center – 419285-5501
• Senior Services, including the 60+ Nursing Assessment Clinics, Farmer’s Market Coupons, File of Life Program, OCTA Transportation Support, Medicare Part D Reviews, Food Assistance Resources, OSHIIP Provider, Project Lifesaver, Ottawa County Task Force on Aging and numerous county-wide senior activities held throughout the year. You can find out even more information about the services of Senior Resources by calling our toll free number – 1-877-898-6459, checking out our website at www.co.ottawa.oh.us or checking us out on Facebook at Ottawa County Senior Resources. Look for our newsletter at any senior center, on our website or at your local library. Coming in March……Ottawa County Senior Resources participates in the national March for Meals campaign, which is an annual month long event, led by Meals on Wheels of America. It is designed to generate public awareness about senior hunger and isolation. We invite you to participate with us by going on a home delivered meal run or visiting a senior center for lunch.
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February 2017 Vitality
Drowning in household papers? Cut the clutter! Continued from page 8 “spot.” These files are maintained from one year to the next, and are generally reviewed and cleaned out annually, often at year end or close to tax preparation time. Generally, hanging files are used, clearly labeled, with one or several folders related to this topic housed inside. Your permanent household files generally include your medical, employment and educational records, veterinary records, insurance policies banking, loan and credit card records, income tax working papers, appliance manuals, receipts of items under warranty, passports, Social Security cards and numbers, copies of wills, estate plans, funeral and burial plans, powers of attorney, household inventories and safe deposit box inventory, location and key. Don’t be afraid to expand on this initial list to reflect all the things that you and your household need to keep track of. Just like your routine with your action file box, schedule a regular time each week or month that you file new papers and materials. As you routinely use these files and this system, you will become much more comfortable in the knowledge that you know where your important papers are, and things like getting ready to prepare your taxes or finding an important receipt or instruction manual, is so much less stressful. Lastly, legacy files – The third set of files every household needs are what I like to call legacy files. These files are designed for long-term storage of important papers you might need to refer to in the future, that include family, property, financial or legal documents that legitimize and protect you, your family and your estate. Typically these are kept in cardboard “banker’s boxes,” that are outfitted with labeled hanging files, or large labeled envelopes. These boxes should be clearly marked as to content and year. Since they are not often used, legacy files can be stored in out-of-the-way places. such as a closet, the attic or basement. However it really important that the storage place is dry. Again, the items stored vary according to the person or household, but general guidelines include prior years’ tax records, net worth statements, income and expense statements, investment records and pension plans, business ownership papers, property appraisals, deeds and titles, easement papers, a household property inventory, safe deposit box or home safe inventory. Do you need a safety deposit box? The answer is most likely yes. Safety deposit boxes at banks, or a fireproof,
Not everything needs to be kept forever; once a year or so, clean out older documents not needed anymore.
waterproof and burglar-proof home safe are designed for important household papers that would be difficult or impossible to replace. Of course you can keep these papers in your legacy files, but you are at risk should something happen. It all depends how risk averse you are. Examples of important papers that many people prefer to keep extra safe include birth and death certificates, marriage certificates, adoption papers, citizenship papers, divorce decrees, military records, titles to automobiles, wills, real estate deeds, stock and bond certificates and household property inventories. Not everything needs to be kept forever; once a year or so, clean out older documents not needed anymore. How long do I need to keep certain documents? – Knowing what to keep and for how long is the key to an efficient paper management system. Be sure and check with your personal advisors, but generally speaking, some common examples include: • Less than a year – ATM, credit card receipts and bank deposit slips until reconciled with your monthly statements • A year or more – loan documents until loan is paid off, auto titles until you sell them, insurance policies until new ones arrive, investment purchase confirmations until you sell the investments. • Seven years – tax returns. • Forever – essential records like birth and death certificates, marriage licenses, divorce decrees, Social Security cards, military discharge papers, defined benefit plan documents, estate planning documents, life insurance policies and an inventory of your safety deposit box. Should you be shredding? In a word, yes! These days, we need to be proactive to protect our identities. It’s recommend that you shred any papers or documents that have your address, phone numbers, Social Security information, bank account information, even financial solicitations that come unsolicited in the mail before you put them in the trash. A simple household shredder works great if you are just doing a few pieces at a time. If you are doing large bags or piles
of paper, it’s best to take advantage of a commercial shredding service. A daily onslaught – We all have it – the daily mail, newspapers, magazines, catalogues, the kids’ school backpacks, your office briefcase, the church or club bulletin, cards and correspondence, activity calendars, phone directories, take out menus...the list goes on and on. Here are some ideas and tips to help you deal with some of the bigger problem areas. Let’s start with learning how to sort your daily mail. The objective is to only handle things once, or at least get it to the right “pile” or file for the appropriate next step. It’s so simple, and takes just a few seconds and has a huge payoff – makes you wonder why everyone doesn’t do it. Start by picking out what I like to call a “landing spot,” which is simply a place that you come to every day when you get your mail or newspaper, preferably right next to a large trash can or your recycle station. Mine is in the garage, so when I pull my car in, I have the mail and I take a few minutes and sort through the stack, tossing the catalogues and junk mail and newspaper ads I don’t want in the trash or recycle bins before taking what’s left to my desk spot. If you simply discipline yourself to toss your junk mail before it enters your house, chances are you can reduce your daily intake by one half or more. If junk mail is a real problem, you can contact the Direct Marketing Association Mail Preference Service and ask to be removed from mailing lists. Backpacks and briefcases – The same idea applies here. Maybe this landing spot isn’t in the garage, it could be in the hall off your laundry room for instance. The point is to pick a central spot with a shelf or counter and a trash can. Children’s artwork – When you can’t see the front of your refrigerator, it’s time to rethink how you are handling the flow of artwork from your little Rembrandt(s). Start by sorting each day’s art into a folder labeled “artwork” in your action file box. Each week select the best work to display on the refrigerator. Consign last week’s entry to the file with the child’s name, and at the end of the year, pull out the best works and file them in your legacy files under the child’s name and year. You might also consider using extra pieces as wrapping paper, or for notes sent to relatives.
Karen Lucas, Your Personal Organizer. For questions contact Karen at karen@ yourpersonalorganizer.com or 419-4941890.
February 2017 Vitality 13
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We provide beautiful, warm and cozy rooms with a touch of country flair. We offer an 18 bed community with private and semi-private rooms in a secured area. The caring team at Windsor Lane is here to assist with the care and transition of your loved one. Nursing and Therapy disciplines work together in this home-like environment. Contact our professional team to learn more and schedule a tour. • Skilled Care RehabilitaƟon Center • Alzheimer DemenƟa Community- I8 Bed Secured Area • Wound Care Nurse PracƟƟoner • Spacious Rehab Gym - Life Fitness Exercise Equipment • Geriatric Community-Long Term/Intermediate Care, Short Term Rehab, Respite Care and Hospice • Bariatric Community-Managing Resident care and services up to 800 pounds with Weight Loss Program
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14 February 2017 Vitality
Stay Healthy. Look for Vitality in 2017.
Health & Wellness
Inside... Time ma nageme nt Cut the cl utter! Get relie f with trig ger poin Beyond ts the mon ey The ben eĹżts of m usic
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February 2017 Vitality 15
It is paramount that drivers keep their eyes on the road at all times.
Doing away with distracted driving The evidence is clear: Distracted driving can be just as dangerous as driving under the influence of drugs or alcohol. Removing one’s eyes from the road for mere seconds can have dangerous repercussions, contributing to accidents, injury and even death. Distraction.gov, the United States government’s official website for Distracted Driving, states that, in 2014, 3,179 people were killed and 431,000 were injured in motor vehicle crashes involving distracted drivers. The National Highway Traffic Safety Administration offers that 10 percent of all drivers between the ages of 15 and 19 years old involved in fatal crashes were reported as distracted at the time of the crashes. This age group has the largest proportion of drivers who were distracted at the time of the crashes. The term “distracted driving” is an umbrella term that refers to various behaviors drivers engage in when behind the wheel. The situations below are some of the biggest distractions today’s
drivers must deal with. Talking or texting on a mobile phone – Mobile phone usage is one of the leading causes of distracted driving. Five seconds is the average time a person’s eyes are off the road while texting. When traveling at 55 mph, that’s enough time to cover the length of a football field blindfolded. And people are not only texting when behind the wheel. They’re posting to social media, taking photos and video, as well as reading emails and more. The National Occupant Protection Use Survey points out that, at any given daylight moment across America, approximately 660,000 drivers are using cell phones or manipulating electronic devices while driving, a number that has held steady since 2010. Passenger distractions – People, pets and objects inside of a vehicle can be quite a distraction as well. Removing focus from the road for a few seconds to address rowdy children in the back seat or to pass food to the backseat can cause vehicles to veer. Drivers who allow pets
to ride unrestrained in their cars may find their animals in their laps or roaming around, which can be distracting as well. Drivers should remain in control of their passengers at all times. This includes ensuring people and pets are properly fastened in seat belts and the volume of music and voices is kept to a minimum. Reading behind the wheel – Looking at a map, glancing at an incoming email or even trying to locate street signs or billboards on the side of the road can be distracting. When drivers are unsure of where to go, they can bring along another passenger, who can keep his or her eyes peeled for landmarks. Passengers also can look at the map or GPS so drivers can stay focused on the road. It is paramount that drivers keep their eyes on the road at all times. Limiting distractions, however innocuous they may seem, can keep drivers, their passengers and their fellow motorists safe.
February 2017 Vitality
Trigger point dry needling offers relief By Serena Smith ProMedica HealthConnect That knot in your shoulder or that pain in your hip could be the result of a trigger point in the muscles in your body. Trigger points are hard swellings or knots you feel in your body when muscles and the body tissue around them are tight. For Diane McCauley, a dietitian at ProMedica Flower Hospital, her trigger points made it hard to function. “I was getting migraines about every other day and had a lot of shoulder and neck pain, Diane said. “It got so bad it was really hard to type at work with the migraines so I was taking migraine medication daily.” To help relieve her symptoms, Diane’s doctor referred her to a type of physical therapy called Kinecta-Core trigger point dry needling. During trigger point dry needling therapy, a therapist uses an acupuncture needle to release active trigger points in the body. “It’s totally different from acupuncture,” said Kathie Zastrow, a physical therapist with ProMedica Total Rehab. “We treat the trigger point by putting a needle in and bringing it up and down to get what they call a spontaneous electrical activity that causes that trigger point to contract and totally dissipate so it’s an instant release of that trigger point.” According to Zastrow, when you have a trigger point in a muscle, there is poor blood flow in that area of the body resulting in a long-term achy, stiff feeling and there may be extreme tenderness when you press it. Trigger point dry needling can relieve trigger points in the body to restore function, increase range of motion, improve posture and increase strength. It can be used to treat a number of conditions including tennis elbow, carpel tunnel syndrome, neck and back pain and plantar fasciitis to name a few. “It can release tension around blood vessels and nerves so a lot of times people will feel a warming sensation or regain strength from doing trigger points down their back,” said Zastrow. Trigger points develop when you move improperly or complete prolonged or repetitive activities. Instead of contracting and releasing regularly, muscles have to hold the same position for an ex-
Physical therapist Kathie Zastrow performs trigger-point dry needling therapy on Diane McCauley. (Photo courtesy of ProMedica)
It’s totally different from acupuncture.
tended period of time and over time are unable to relax. After six weeks of trigger point dry needling therapy, Diane said the difference is night and day. “I’ve cut my medication in half and hope to get rid of it,” said Diane. “I walk taller and straighter; my shoulders are back and just feel so much better.” For more information about ProMedica Total Rehab‘s dry needling services, please call 419-824-1323.
February 2017 Vitality
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February 2017 Vitality
Getting relief for itchy skin Everyone gets an itch once in a while. Usually it only lasts for a short time and is often caused by annoyances like a mosquito bite or scratchy fabric. However, if an itch lasts for more than six weeks, say dermatologists from the American Academy of Dermatology, it is considered a chronic itch and is more likely to disrupt your life. “There are many reasons for itchy skin,” said board-certified dermatologist Hassan Galadari, MD, FAAD, who maintains a private practice in Dubai, United Arab Emirates. “It could be the result of a skin condition, such as eczema, shingles, hives or psoriasis, or it could be a sign of a contagious disease, like scabies or ringworm.” To help soothe itchy skin, Dr. Galadari recommends the following tips: • Apply a cold, wet cloth or ice pack to the skin that itches. Do this for about five to 10 minutes or until the itch subsides. • Take an oatmeal bath. This can be very soothing, especially for blisters or oozing skin due to chickenpox, hives, poison ivy or sunburn. • Moisturize your skin. Always choose a moisturizer free of additives, fragrances and perfumes. • Apply topical anesthetics that contain pramoxine. • Apply cooling agents, such as menthol or calamine. You could also place your moisturizer in the refrigerator to help achieve this cooling effect. “While treating your skin, try to avoid scratching, as this will further irritate your skin and could increase your risk for a skin infection,” said Dr. Galadari. “It’s also a good idea to take steps to help prevent your skin from itching.” To help prevent itching, Dr. Galadari recommends the following tips: • Bathe with lukewarm – not hot – water. Try to limit your bath or shower to just 10 minutes. • Always use “fragrance-free” lotions, soaps and detergents to minimize irritation. Be wary of products labeled “unscented,” as they might still have chemicals that can irritate your skin. • As directed by your dermatologist, apply medications before moisturizing. Then, apply your moisturizer to all areas of your skin, including areas treated with medication. • Wear loose-fitting, cotton clothes. Wool and other rough-feeling fabrics
Use a moisterizer to soothe itchy skin, but choose one free of additives, fragrances and perfumes.
Reduce stress, as stress can make your itch worse.
can irritate your skin, causing intense itching. • Avoid extreme temperature changes. Maintain a relatively cool, neutral-humidity environment in your house. Use a humidifier during winter if
you are prone to dry skin and eczema. Reduce stress, as stress can make your itch worse. “If your itch does not go away with home treatment, see a board-certified dermatologist,” said Dr. Galadari. “Some people have more than one reason to scratch, and a dermatologist can work with you to find the cause and relieve your itching.” These tips are demonstrated in “How to Relieve Itchy Skin,” a video posted to the AAD website and YouTube channel. This video is part of the AAD’s “Video of the Month” series, which offers tips people can use to properly care for their skin, hair and nails. A new video in the series posts to the AAD website and YouTube channel each month.
February 2017 Vitality
A surprising source of strength: knowing the truth Vitality is a state of being strong and active, having confidence in that which you’re doing. But where does this feeling come from? What makes us feel that strength and how can we be deliberate about making it a more regular part of our life? While there are a number of ways to do this, one prerequisite is to learn the truth. Think for a moment about the weight loss shows on TV. People seem to be so alive when they’re contestants, having breakthroughs and making life changes that are so inspiring and so enviable. So what do those contestants do on day one, before their life-changing journey begins? They get on the scale. As painful as it may be, they get on the scale and learn the truth. How bad is it? Isn’t it interesting that a journey toward somewhere better requires that we first know where we are now, where we’re actually starting from? Without knowing the starting point, we have nowhere from which to measure, no direction from which to travel. This is the beginning of vitality. Whether it be a fitness goal, career goal, or a financial goal, we must step on the scale first; we must learn the truth. As a financial advisor, I get to see into a lot of people’s lives in ways that
Beyond the Money by Adam Cufr are very personal. After all, what’s more personal than money and a person’s relationship to money? When a person or couple first arrives in my office, the first thing we do is learn where they are now, and where they’ve come from, financially. No judgment, no criticism, just the state of things; this is where all great journeys begin. Once we learn about their relationship to their money as compared to their goals, we pull out all of the account statements and ask, “I see where you’d like to go, so where are you now?” I’m well aware that this can be a bit daunting for many people, but it’s where clarity and strength begin. Consider where you’d like to go next. Is it a financial goal like retirement, or maybe a personal goal like a restored relationship or a career move? Ask yourself, “Where am I right now? What’s the truth about my current situation that I may not want to admit?” Often, the help
of a professional can be of immense value, whether it’s a financial advisor, a personal trainer, or a counselor. Notice that contestants on weight loss shows are not going it alone; the help from trainers and fellow contestants make a seemingly impossible journey somehow possible. So, if you’d like to find your strength, your vitality, consider learning the truth about where you are right now and seeking the help you need to accompany you along the way. Naturally, none of this truth-seeking is necessary to living one’s life. Things can be just fine the way they are, but you’re not here to be ‘just fine.’ You want to have vitality and strength. So what’s true about where you are and where you’d like to go? You might be surprised by the answer and you’ll likely be delighted by the eventual destination. Adam Cufr, RICP®, a Northwood native, is the owner of Fourth Dimension Financial Group, LLC in Perrysburg. He is a retirement planner, a monthly columnist for Retirement Advisor Magazine, and the author of “Off the Record – Secrets to Building a Successful Retirement and a Lasting Legacy.” To learn more about his book, go to www. OffTheRecordRetirement.com.
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February 2017 Vitality
Take your child to the dentist regularly and ask about fluoride supplements.
Time to Brush Up
A Lifetime of good dental health must start early By Dr. Richard P. Klich, Chief Dental Officer, UnitedHealthcare February is National Children’s Dental Health Month, a reminder that good oral health is important to good overall health. Tooth decay is largely preventable, yet it ranks as the most common chronic disease among children, according to the Centers for Disease Control and Prevention (CDC). Approximately 33 percent of young kids (ages 2-8) have cavities in their baby teeth, and 20 percent of kids in the same age group have cavities in their adult teeth, according to the CDC. A survey by The Pew Center on the States gave just over half of the 50 states grades of “A” or “B” for managing children’s oral health based on key measures such as optimally fluoridated water and availability of school-based dental programs. Ohio earned a “B” grade. Some people believe baby teeth are not overly important, yet decay in baby teeth can lead to speech problems, oral infections and damaged adult teeth, according to the CDC. It’s important to keep baby teeth healthy and in place to help permanent teeth come in properly.
Maintaining proper oral health among children is helped by following these tips: For baby’s teeth and gums: • Never put baby to bed with a bottle of milk, formula, fruit juice or sweetened liquid. When these liquids pool in a baby’s mouth, they form a sugary film on the baby’s teeth, leading to decay and infection. • Starting at birth, clean the baby’s gums with water and a soft cloth or child-sized toothbrush. Once a child reaches age 2, parents can start brushing a baby’s teeth with a soft bristled toothbrush and a smear-sized dab of fluoride toothpaste (no larger than a grain of rice), making sure to teach the toddler to spit out the toothpaste. • Schedule the baby’s first dental visit when the first tooth comes in, usually between the child’s first 6-12 months. For children’s teeth and gums: • Help your child brush twice a day with a small amount of fluoride toothpaste; for children ages 3-6, this means a pea-sized dab. Make sure your child does not swallow toothpaste, which may
expose them to too much fluoride. • Begin flossing when back teeth begin to come in. Toothbrush bristles cannot reach between teeth, leaving those teeth vulnerable to bacteria and decay. • Limit sugary snacks and drinks between meals. When sugar comes in contact with teeth, decay-causing bacteria can produce acids that damage your child’s teeth. Encourage children to eat healthy snacks, such as fruits and vegetables. • Take your child to the dentist regularly and ask about fluoride supplements, which make the tooth enamel strong and help protect it from decay. For most children, that means visiting the dentist twice a year. • Sealants are plastic coatings placed on back teeth to protect them from decay, and they are sometimes covered as a preventive service by dental plans. Ask the dentist about placing sealants for your child once he/she turns 6, when molars first come in. Be sure to take advantage of your health plan’s preventive dental benefit if available and visit your dentist regularly. By taking these steps, you can start your children down the road of good oral health.
February 2017 Vitality
Online dating can be frustrating, can also produce results Dating in the digital age is big business, with daters turning to a slew of popular apps and sites in the hopes of finding that very special someone. The chances they will find someone are good, according to Consumer Reports, which discovered a substantial 44 percent of survey respondents who tried online dating said the experience led to a serious long-term relationship or marriage. Consumer Reports surveyed almost 115,000 subscribers about online dating-a subset of some 9,600 respondents who used an online dating service in the past two years rated the sites for effectiveness and value. Traditionally well known for reviewing products (like refrigerators) and services (like banking), the survey was new territory for the nonprofit organization, which learned from the survey that 20 percent of respondents are either divorced or have never married and may benefit from the investigation. Readers were asked to rate sites and apps based on overall satisfaction and satisfaction with the quantity of matches, quality of matches, amount of information provided about the potential dates, value, ease of sign-up/profile setup, ease of making changes, search features, filter features, privacy settings, appearance, and messaging features. Popular free sites OkCupid, Tinder and Grindr received marginally higher ratings than paid sites. Ashley Madison, which had one of the highest fees for some of its services, was among the lowest scoring online dating services. “While the prospects of finding a long-term match were surprisingly good amongst our survey respondents, our survey suggests that online dating can be as frustrating and emotionally fraught as offline dating” said Margot Gilman, Consumer Reports Money Content
Physical activity key According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things older adults can do to promote their long-term health. The CDC recommends that men and women age 65 or older who are generally fit and have no limiting health conditions need at least two hours and 30 minutes of moderate-intensity aerobic activity, such as brisk walking, each week. In addition, those in that age group should perform strength-training activities that work all major muscle groups at least two days per week. While many fit older men and women with no preexisting health conditions are capable of these activities, those able to push
Beware of ensuing pleas for money that might involve expenses for family members, medical problems, or a business deal gone sour.
Development Team Leader. While long-term success is possible, ratings suggest online dating can also be highly frustrating. Respondents gave online dating services the lowest satisfaction scores Consumer Reports has ever seen. Complete ratings, survey results, and a field guide to popular dating sites are available at CR.org or on newsstands in the Consumer Reports February 2017 issue. Disappointment expected Disappointment was inevitable but also expected. CR’s survey found that among those reluctant to try online dating, 21 percent of women and 9 percent of men said it was because they knew someone who had a bad experience. The survey also found that twenty-eight percent of online daters who used more than one service tried four or more. CR’s survey shows some consumers are concerned about dipping into Cupid’s digital world because they fear being scammed. The survey found among respondents hesitant to try on-
Vitality Briefs themselves a little further can opt for 75 minutes per week of vigorous-intensity aerobic activity, such as jogging or running, combined with the same strengthtraining regimen. A combination of moderate- and vigorous-intensity aerobic activity coupled with strength training may also provide adequate physical activity for aging men and women. Before beginning a new exercise regimen, men and women should consult with their physicians to discuss
line dating, 56 percent of women and 41 percent of men had this worry. But the story suggests ways to protect yourself. “If a person you haven’t met face to face wants to quickly leave the dating site’s messaging app—and the privacy it offers—to talk by phone or send messages to your email address, that can be a red flag,” Gilman says. “Beware of ensuing pleas for money that might involve expenses for family members, medical problems, or a business deal gone sour.” For daters ready to commit to online matchmaking, CR recommends the following tips to help craft a better profile: • Use recent pictures, ones taken within the past 12 months, maximum. Everyone needs at least one good, closeup headshot. • Consider tone. You don’t want your profile to sound like a résumé or to come across as bragging about how wonderful you are. Show that you’re human and humble through a joke, a selfeffacing story, or a humorous anecdote. • Get the reader’s attention on your profile by keeping it brief but interesting. • To make a strong first impression, do more than use a string of adjectives describing yourself. Instead, describe your best qualities using anecdotes. • Never lie about your age or what you do for a living. Consumer Reports online dating service ratings are based on 9,636 Consumer Reports subscribers who completed the 2016 Online Dating Survey. Respondents told CR about their experience with one or two dating websites or apps between 2014 and 2016. The survey reflects 13,532 ratings.
any limitations they may have and how to manage those risks while still being physically active.
Did you know? Heart disease can affect just about anyone. While it was once widely and mistakenly considered a man’s disease, since 1984, more women than men have died each year from heart disease. According to the Harvard Medical School, heart disease is the leading cause of death in women over age 65, just as it’s the leading killer of men. Myths abound with regard to heart disease and heart attack risk. One such myth that prevails is that a person who Continued on page 22
February 2017 Vitality
Behaviors that may help reduce risk Colorectal cancer is a formidable foe. According to the U.S. Centers for Disease Control and Prevention, colorectal cancer is the second leading cancer killer in the United States. Colorectal cancer is similarly lethal in Canada, where the Canadian Cancer Society reports it is the second leading cause of cancer death in men and the third leading among women. Some risks for colorectal cancer are beyond an individual’s control. For example, the CCS notes that a personal or family history of polyps in the colon, rectum or both significantly increases a person’s risk of developing colorectal cancer. Lynch syndrome, a condition caused by gene mutations, causes polyps to develop in the lining of the colon, rectum or both. Since Lynch syndrome is inherited, there is nothing men and women can do to reduce their risk of developing it. Research into colorectal cancer is ongoing, making it difficult for doctors to say certain behaviors or approaches are certain to reduce a person’s risk of developing the disease. But there are certain things individuals can do that might help save them from falling victim to colorectal cancer. • Get screened. The CDC notes that colorectal cancer usually begins when polyps form in the colon or rectum. If they go undetected, these polyps may turn into cancer. Screening can detect polyps early so they are found before they develop into cancer. The U.S. Preventive Services Task Force recommends colorectal cancer screening using high-sensitivity fecal occult blood testing, or FOBT; sigmoidoscopy; or colonoscopy for men and women between the ages of 50 and 75. • Embrace physical activity. While men and women who are physically active can still get colorectal cancer, the
Vitality Briefs Continued from page 21 has heart disease should avoid all exercise. However, cardiologists advise that physical activity can help to strengthen the heart, which will improve blood flow to the brain and internal organs. Those who want to exercise should speak with their doctors about which types of exercise are right for them. In
Physical activity may help men and women reduce their risk of developing colorectal cancer.
...people who live sedentary lifestyles are at a higher risk of developing the disease than those who are active.
CCS notes that people who live sedentary lifestyles are at a higher risk of developing the disease than those who are active. • Maintain a healthy weight. the interim, begin with some low-intensity walking, as this is usually a safe, low-impact way to improve personal health.
Did you know? Healthy kidneys perform a variety of functions in the human body, all of which combine to promote overall health. According to the National Kidney Foundation, every 30 minutes the kidneys filter all the blood in a person’s body, removing any waste and excess fluid. Healthy kidneys also regulate the body’s fluid levels while releasing a hormone that regulates blood pressure.
According to the CCS, people who are overweight or obese have greater incidence rates of colorectal cancer than those who maintain healthy weights. The CCS also notes that men with a high body mass index, or BMI, seem to be most at risk of developing colorectal cancer. • Limit alcohol consumption. The CDC notes that some studies have shown that limiting alcohol consumption may reduce a person’s risk of developing colorectal cancer. Colorectal cancer is a devastating disease, but men and women who embrace healthy behaviors may be able to lower their risks.
That’s an especially important function, as high blood pressure often has no symptoms but has been linked to a host of ailments, including heart attack and stroke. Healthy kidneys also release the hormone that directs production of red blood cells, which the University of Rochester Medical Center notes are responsible for carrying fresh oxygen throughout the body. Such functions become more difficult to perform if the kidneys are not operating at optimal capacity, which they cannot do when a person has kidney disease. Healthy kidneys also help to keep blood minerals in balance, and that balance can help a person maintain normal blood pressure.
February 2017 Vitality
Music is beneficial throughout one’s life and can be an enjoyable way to make learning more fun.
How music and singing benefit children Music is everywhere: on the radio, in movies and television shows and as a backdrop when shopping or celebrating milestones. Music is an integral part of cultures all over the world. Music can express emotions not easily conveyed otherwise. It also provides a sense of community and belonging and can help unite the divided. Playing musical instruments or singing has a number of benefits. From the earliest days after their birth, children can be calmed by music. Music helps people work out their feelings and can be uplifting and comforting when people need a boost. While many people are familiar with the mood-enhancing benefits of music, they may not know that music also has developmental benefits. According to Don Campbell, internationally known educator and author of “The Mozart Effect for Children,” music enhances intelligence, coordination, emotional expression, creativity, and socialization skills. Studies have suggested that music and movement affect all areas of development. Music can bolster
...music enhances intelligence, coordination, emotional expression, creativity, and socialization skills.
listening skills, improve motor skills, assist with problem solving, and promote spatial-temporal reasoning. Many others say that music can calm and focus the mind, which is why it so often employed by therapists. In the book, “The Importance of Music,” author Ellen Judson cites a 10-year study that tracked more than 25,000 middle and high school students. The study showed that students in music classes receive higher scores on standardized tests than students with little to no musical involvement. In addition, singing and engaging
in musical appreciation sharpens one’s ability to communicate. Learning a piece of information attached to a tune will more readily embed that information in the brain. For example, many children learn the alphabet via song. Pairing lessons with song can help anyone retain information more easily. Music also is fun, so much so that kids may not realize they’re actually learning while singing. Matthew Freeman, development manager of “Sing up,” a national singing project to help enhance music in children’s education, states that children don’t think of singing as work and may be more willing to participate. Song can be used to reinforce all different subjects, from language arts to mathematics. Children or adults who are apprehensive about meeting new people can use music as a means to open the door to new friendships. Joining a choral group will immediately introduce people to others who enjoy music as well. Group singing is less intimidating than singing alone, so it takes some of the pressure off of a person and can staunch performance anxiety.
February 2017 Vitality
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