Welcome to Health & Home,
Table of Contents
a special edition, three issue magazine from Anna Jaques Hospital. This publication is written to enhance the health
E X E R C I S E , PA G E 3 : Exercise for hot weather? Say yes to the stretch.
and welfare of senior women in
H E A LT H, PA G E 4 :
Newbury, Newburyport and
How to make your bones stronger.
Salisbury and is made possible by grant support from the Newburyport Society for the
N U T R I T I O N , PA G E 5 : Eat well, stay hydrated to cope with the heat.
Relief of Aged Women. We thank them for their generosity.
S A F E T Y, PA G E 6 :
We hope you enjoy this
Heat Illnesses are dangerous!
magazine and find the articles interesting and helpful.
Learn about them here. FA M I LY, PA G E 7 : Babysitting â€“ the good, the bad, & the sticky.
Sponsored and Made Possible by The Newburyport Society for the Relief of Aged Women. Information/Applications: NSRAW, P.O. Box 787, Newburyport, MA 01950
Exercise for hot weather â€“ Say to the stretch
Stretching is a good way to get up and move when it is too hot to walk outside. Before you begin a stretching program, talk to your doctor. Hereâ€™s a sample:
There are opportunities to stretch with other people, hosted by local Councils on Aging. Newbury: Newbury Village Housing 30 Rolfes Lane Yoga Fri, 9:30am, $3 donation
Neck Stretch 1. Keep your feet flat on the floor, shoulder-width apart. 2. Slowly turn your head to the right until you feel a slight stretch. Be careful not to tip or tilt your head forward or backward. Hold the position for 10 to 30 seconds. 3. Turn your head to the left and hold the position for 10 to 30 seconds. 4. Repeat at least 3 to 5 times.
Source: National Institutes of Health
Newburyport: Elks Hall, Low Street (978) 462-8650 Exercise to Music Mon, Weds, Fri, 9:00am $2 donation Salisbury: 43 Lafayette Road (978) 462-2412 Exercise to Music Tues, 9:00am, $2 donation Yoga-Gentle Stretching Tues, 10:15am, $2 donation Tai Chi Fri, 9:00am, $3 donation
How to make your bones stronger If you have osteoporosis or another bone disease, your doctor can detect and treat it. Osteoporosis is characterized by low bone mass that leads to fragile bones. This increases the risk of fractures of the hip, spine, and wrist. If you are elderly, a broken hip makes you up to four times more likely to die within three months. If you survive, one in five people with a hip fracture ends up in a nursing home within a year. It’s important to keep bones strong and prevent fractures. • Ask your doctor to check your risk factors for bone disease. • Have your bones tested. You can have a bone density test at Anna Jaques Hospital. • Ask your doctor how much calcium and vitamin D you should have every day. • Be active. • Ask your doctor if your medications weaken bones. • Maintain a healthy weight, don’t smoke, and limit alcohol use.
Source: U.S. Department of Health and Human Services, Office of the Surgeon General
Eat well, stay hydrated to cope with the heat! Make healthy eating a priority this summer. Here are some simple snacks that are perfect for the hot weather: • Keep fresh berries in the refrigerator to add to salads, yogurt and ice cream. • Make homemade popsicles by freezing 100 percent juice. • Cut up raw vegetables to serve with low-fat dips. • Make a fruit smoothie! Toss some fresh fruit, yogurt, milk and ice into a blender to make a refreshing drink.
Drink Water! • Water transports nutrients and oxygen to every cell, tissue and organ in the body, and among other things, helps to maintain a constant body temperature. • The body does not store excess water. The average adult should drink three-quarters to one quart of water each day. • Don’t wait until you are thirsty to drink! By the time you feel thirsty, one to three percent of your body fluids have been lost and you are mildly dehydrated.
Heat Illnesses are Dangerous! Here’s what you need to know: Elderly people have a higher risk of developing heat illnesses than people of other ages. If you feel any of the following symptoms, call 911 immediately. • Profuse sweating, extreme fatigue, thirst and muscle cramps. This is Heat Illness. • Headache, dizziness, nausea, vomiting, moist skin, and dark urine. This is Heat Exhaustion. • A high fever (above 104 degrees) and irrational behavior. This is Heat Stroke. Heat stroke can cause shock, brain damage, organ failure, and even death if not promptly treated. Stay cool to prevent any type of heat illness: • Wear loose-fitting, lightweight clothing in hot weather. • Rest frequently and seek shade when possible. • Avoid physical activity outside during very hot or humid weather. • Drink plenty of fluids every day. (See page 5) • Be careful of hot cars in the summer. Allow the car to cool off before getting in. • Be especially careful if you are taking drugs that may impair your body’s heat regulation. Ask your doctor. 6
Babysitting – the good, the bad and the sticky Grandchildren can be a source of pure joy or sheer frustration. Whether you like, or dislike, babysitting your grandchildren, talking about the subject with your children will go a long way toward avoiding hard feelings and resentment. For example: FIRST: Make it clear whether or not you want to be asked to babysit.
“Even when freshly washed and relieved of all obvious confections, children tend to be sticky.” – Fran Lebowitz
THEN: • Outline for your children how much free time you have for babysitting, in advance of their requests. • Keep your calendar by the phone so you don’t forget your own plans when asked if you are available. • Consider how far in advance of babysitting time you'd like to be approached. If you prefer that “day-of” requests be off-limits — except in case of emergency — tell your children that.
And remember, babysitting is a physical activity! While you are building your endurance, engage in low-energy activities like a board game or a slow stroll around the yard.
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MANY OF THESE DO YOU REMEMBER ?
Metal ice cube trays with levers
Mimeograph paper and machines Beanie and Cecil
Sponsored and Made Possible by The Newburyport Society for the Relief of Aged Women
Published on Nov 7, 2012