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July 21, 2011
INSIDE THIS ISSUE • EAT BETTER, MOVE MORE • SUN SAFETY • WAYS TO BEAT THE HEAT
July 21, 2011 — HERALD COMMUNITY NEWSPAPERS — SAVVY LIFESTYLES
LIFESTYLES
July 21, 2011 — HERALD COMMUNITY NEWSPAPERS — SAVVY LIFESTYLES
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On the go
ORGANIZE! Keep checklists and make sure everything is organized, especially medications, when traveling.
#3 Create a packing checklist.
You don’t want to land in Rome to the realization that you’ve left your blood pressure medication on the nightstand. Make a checklist weeks before you leave for vacation to make sure that you have included everything you need. W rite these items down. You may even want to print out a list of essentials you need every time you go on vacation, and re-use this list of basics each time you pack a suitcase.
Planning a stress-free vacation
#4 Leave your full itinerary with someone you trust.
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f you’re over the age of 60, your idea of a perfect summer vacation has probably changed significantly over the past few decades. A party-around-the-clock booze cruise no longer sounds like fun (in fact, it sounds tiring), and being trapped with crying infants on a tour bus sounds more like punishment than vacation. If you’re looking for something more relaxed, consider some tips from travel experts.
#1 Search for senior-specific travel packages (unless you are planning a vacation with the grandchildren).
Dozens of websites are dedicated specifically to senior travel and activities for seniors. Some are even classified by age group. This will ensure that you won’ t be stuck with 20-somethings doing body shots or couples fussing over screaming babies. Seniors-only travel doesn’ t have to be a
bore, though – many of these trips encourage activities and interaction with others.
Leave your trip information, including dates and contact information of hotels, with family or close friends.
#2 Be honest about your mobility, comfort and health needs.
#5 Embrace the label of “senior.”
You might need to look into health care and the availability of medications at your destination. Sight or hearing impairments, or limited mobility, will also help determine what you want to do on summer vacation.
It will save you a lot of money . Hotels, museums, restaurants, airlines and all sorts of attractions offer senior discounts. Many places don’t advertise discounts explicitly, so be sure to ask.
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Take precautions during the warm weather months e’re in the throes of summer and we’re living a little differently. Still, everyone needs to pay attention to summer’s impact on our health and well-being. Don’t let fun in the sun, and perhaps a more relaxed lifestyle tempt you to neglect proper care. It’s more important than ever during this time of year to take precautions to beat the heat and stay healthy. Use sun protection factor (SPF) of at least 15, preferably higher. Always apply and reapply the sunblock when you are outside. Be sure to reapply sunscreen every two hours when you’re enjoying outdoor activities. Replace any sunscreen that has been around for more than two summers. No matter how much you tr y to protect your skin, the sun will cause you to lose moisture. If sunburned, with skin redness and pain, take a shower , using soap, to remove oils that may block pores, preventing the body from cooling naturally . After bathing, use an aloe-based moisturize r to counteract the sun’s damage. Hydrate your skin from the inside by drinking several glasses of water each day. Summer’s high temperatures may cause heat-related illnesses. The body normally controls itself by sweating, however, under hot and humid conditions,
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sweating may not be enough. High humidity does not allow the sweat to evaporate as quickly preventing the body from releasing heat, which cools the body down. Other conditions, along with seniors’ general health and/or lifestyle may increase your chances of suffering a heat-related illness.
Health factors that may increase the risk of heat-related illness
■ Poor circulation, inefficient sweat glands, and changes in the skin caused by the normal aging process. ■ High blood pressure and other conditions that require changes in diet. People on salt-restricted diets may increase their risk, however, salt pills should not be used without first consulting with your doctor. ■ The inability to perspire caused by medications, including diuretics, sedatives and tranquilizers, and certain heat and blood pressure drugs. ■ Taking several drugs for various conditions. It is important, however , to continue to take prescribed medication and to discuss possible problems with your physician. ■ Being substantially over weight or underweight.
Lifestyle factors that may increase heat-related risks
Unbearably hot living quarters. People who restrict use of air conditioners to save money should use other heat reducing measures: open windows at night; create cross-ventilation by opening windows on two sides of the house or room; cover windows when they are exposed to direct sunlight; keep curtains, shades or blinds drawn during the hottest part of the day. ■ Lack of transportation. If difficulties with transportation prevent you from having access to a cool location to beat the summer heat, find a friend, relative or senior c enter or other agency to provide a cool escape on a hot day. ■ Overdressing. Older people, because they may not feel the heat right away, may not dress appropriately in hot weather. Keep in ■
mind that natural fabrics, such as cotton, are best. ■ Visiting overcrowded places. T rips should be scheduled during non-rush hour times and participation in special events carefully planned. ■ Not being aware of weather conditions. Older folks, particularly those at special risk, should stay indoors on especially hot and humid days, especially when an air pollution alert is in effect.
Limit intake of alcoholic beverages, which furthers body dehydration. ■ Wear loose-fitting, lightweight, lightcolored clothing and apply sunscreen. ■ Pace yourself. Schedule activities carefully, reduce or reschedule strenuous activities. Use a buddy system when out in hot and humid conditions. ■ Exercise early or late during the coolest times of the day: before 10 a.m. or after 6 p.m. Stay cool indoors when you can.
How to help the body’s cooling mechanism work
Always use common sense! Throw on some sunglasses or a visor to protect your eyes and you’re all set for a healthy , happy summer.
■ Eat light well-balanced meals and drink plenty of fluids. Replace salt and minerals.
Sun sense
Have fun in the sun but stay safe The summer sun is meant to be enjoyed, but it can be a dangerous threat – especially as we age. That’s why it’s important to be sun smart. While sunshine is healthy, too much sun is dangerous, especially for seniors. Don’t forget, a suntan is your skin’s way of showing damage. The deeper the tan the more sun damage there is and the more the skin is trying to protect itself. Times have changed when it comes to people’s thinking about the sun. That deep, dark tan is no longer viewed as a good thing. Plus, there are plenty of misconceptions about the summer sun. So follow the advice of the Centers for Disease Control and Prevention, and be careful when outdoors, especially in the summer sun. Sun Myth #1: Seniors need constant sun to supply vitamin D. Seniors only need about 15 minutes or less of sun exposure two to three times a week on their faces and hands for their bodies to produce an adequate supply of Vitamin D. Vitamin D can also be found in foods and in multivitamins. Seniors should always wear sunscreen, a hat and light clothing that cover their skin when they are in the sun. Sun Myth #2: Seniors only need to apply sunscreen once a day Sunscreen needs time to work. Seniors should apply it about an hour before going out into the sun and reapply about every two hours. They should reapply more frequently if they are swimming. They should use a broad spectrum sunscreen that blocks both UVA and UVB rays. UVA rays cause tanning and wrinkling while UVB rays cause sunburn, aging, wrinkling and skin cancer. Use sunscreen with a Sun Protection Factor of at least 15. Use SPF 30 or higher if you have a
history of skin cancer or have fair skin. The risk for cancer increases as you get older. Seniors should especially pay attention to moles and other skin abnormalities. Sun Myth #3: Seniors only need sunscreen at the pool or beach Seniors should wear sunscreen everywhere if they go outside longer than 15 minutes. Seniors need to exercise but to avoid too much sun they can walk in malls, casinos, or museums. Sun Myth #4: The sun isn’t a problem on cloudy days. The sun doesn’t feel as hot when it’s cloudy but the UVA and UVB rays that tan and burn your skin are still shining down and being absorbed. Older skin is more sensitive. The sun’s rays are more intense in the summer so even on a cloudy day seniors should still wear sunscreen and sun protection. Sun Myth #5: There’s nothing seniors can do if they get sunburn. The bad news is that’s partially true. The CDC recommends aspirin, acetaminophen or ibuprofen to relieve pain, headache and fever. When seniors are exposed to too much sun they’re at severe risk for dehydration. They should drink six to eight glasses of water a day and eat fresh fruits and vegetables. hey can also take a cool bath and use an aloe cream to moisturize skin. Sun Myth #6: Sunburn is the only sun problem seniors should worry about. The sun can also hurt your eyes. The UV rays can cause cataracts, macular degeneration and skin cancer around the eyes. Always wear sunglasses. Choose brown, gray or green lenses and the darker and larger the lens the better. Seniors should choose glasses that wrap around their eyes and block a high percentage of UV rays.
July 21, 2011 — HERALD COMMUNITY NEWSPAPERS — SAVVY LIFESTYLES
It’s summer…and the living is easy
Senior-hood: Living well and staying active As we begin senior-hood, most of us want to stretch this time to last longer than all the stages of life we have already gone through. Living longer means wholesome meals and good nutrition. It gives you energy and makes you feel your best. When you look better, you feel happier inside and out. Keep your brain sharp! Fruits, leafy vegetables and fish, especially with Omega
3 fatty acids, can decrease the risk of things like Alzheimer’s disease. Doing puzzles like Sudoku, crosswords and logic games help keep your mind active too. Being a senior myself, I have discovered that all seniors are not created equally. There seems to be levels of how senior you are! Beginner seniors don’t think of themselves as “real” seniors except when it’s for discounts at movies, theatre and shows, res-
taurants and the like. Beginner seniors evolve into this phase of life. We don’t feel it or look it and we think we can go out and jump rope just like those who are younger than us (and, I bet we can, with a little more effort, however). The next generation of seniors are probably retired and experiencing a whole new lifestyle, perhaps with new friends and new endeavors. It should also be the time to
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start emphasizing a little exercise and healthier eating too. Efficient eating keeps our bodies happy and working efficiently. With all of these new “so called” healthy foods, it’s important to read the ingredients on their labels. Very often something that says 100 percent natural will actually be 50 percent unnatural. If you don’t feel like cooking much in the summer, having cold salads with protein is easy and healthy. Since physical activity may change, the level of activity will dictate an adjustment in the amount of calories you may need. For less active women, 1600 calories a day is advised while more active women can have 1800 calories a day and very active ones, 2000. Less active men can have 2000 calories a day while more active men need 2200-2400 calories a day and very active ones, 2400-2800. Lifestyle changes have effects on diet too. Things like death, divorce, loneliness and depression all play a role in diet. Changes in mood may trigger overeating comfort food. Newly singles may not know how to cook or even want to cook for themselves. All-stage seniors should keep one more important thing mind. Many INDA IVESON in of us are taking prescription medications and we aren’t always aware that they can interact negatively with certain foods. Make sure you check with your pharmacist to see if there are any food restrictions while you are taking a particular medication. Did you know that grapefruits don’t combine well with certain drugs? In fact, they can be downright harmful! These fruits contain a substance that changes the ph in the stomach and affects the activity of enzymes in the liver and intestines. As a result, the medicine isn’t metabolized well and its potency can be increased causing serious side effects. Vitamin K also interacts poorly with certain medications and can cause further health issues when taken at the same time. Learn to be an advocate for yourself. Know what medicines you are taking and ask about their side effects and possible dangers. Senior-hood can and should be a wonderful time in your life. No matter which phase of it you’re in, enjoy it and take care of yourself so you can keep on enjoying it!!
Food for Life
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July 21, 2011 — HERALD COMMUNITY NEWSPAPERS — SAVVY LIFESTYLES
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Linda Fiveson is a nutritionist in Syosset. In addition to counseling, she sells her own line of foods which are all free of flour, sugar, gluten and refined carbohydrates. For more information, call (516) 496-2300 or visit www.lindafiveson.com.
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Keep your muscles healthy as you age Did you know you have more than 600 muscles in your body, including your tongue, heart and stomach? When exerted, your muscles pull against your skeleton, causing your bones to become strong and durable. But a lack of exercise and nutrition can compromise your muscle strength, especially as you age. “The average person can lose 8 percent of muscle tissue every 10 years after the age of 40,” says Dr. Vonda Wright, orthopedic surgeon, medical researcher and author of “Fitness After 40.” “When it comes to muscle, if you don’t use it, you’ll lose it.” In addition to age, a sedentary lifestyle and poor nutrition can lead to loss of muscle. Many people are surprised to learn that a sedentary person may have 40 to 50 percent body fat. On the flip side, muscle burns more calories than fat during daily activities, including sitting. A serious, temporary illness or injury or a diet lacking proper nutrition, especially protein, can also cause a loss in muscle mass. So muscle loss is not just a concern of the middle-aged or inactive, but for anyone who wants to stay healthy and active. To find out if your muscles are in good shape, try the push-up test. Men of any age should be able to do 11 and women should be able to complete eight. If you fall short of your goal, don’t
despair. You still have time to build muscle strength with these tips: ■ Feed your muscle. Proteins are the building blocks of muscle. Get your protein daily from meat, poultry, fish, nuts, eggs and beans. You can also augment your diet with healthful protein and nutrition shakes, to help rebuild muscle and strength naturally lost over time. They are perfect for a snack on the go. ■ Get aerobic exercise. Try to get between 30 to 60 minutes of blood-pumping exercise daily to build muscle endurance. And stretch your muscles before and after to prevent injury. ■ Resistance training is also essential to keeping your muscles strong and limber and retaining bone density. Use weights or the resistance of your own body weight to build your strength. “We live in an amazing time when we really are able to have some control over
how we age,” says Dr. Wright. “In fact, there’s new evidence that boomers and seniors who
exercise three to five times a week are able to retain lean muscle like younger athletes. So don’t let your age discourage you from living a healthier, active life today!” Follow Dr. Wright’s tips, then get started rebuilding your muscle strength. After all, this is the only body you have.
IT’S NEVER TOO LATE to get moving. Don’t let age get in the way of living a healthy, active life.
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July 21, 2011 — HERALD COMMUNITY NEWSPAPERS — SAVVY LIFESTYLES
Fitness for life