Welcome to Health & Home, a
Table of Contents
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 : Fall Foliage Walks: Great Scenery â€“ Good For Your Health!
and welfare of senior women in
H E A LT H, PA G E 4 :
Newbury, Newburyport and
Simple Ways to Stay Warm in Winter
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 : Thanksgiving and Diabetes? You can manage both.
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
FALLS ARE DANGEROUS!
magazine and find the articles interesting and helpful.
You can help prevent them. FA M I LY, PA G E 7 : How to Cope with Holiday Stress
Sponsored and Made Possible by The Newburyport Society for the Relief of Aged Women. Information/Applications: NSRAW, P.O. Box 787, Newburyport, MA 01950
FA L L F O L I A G E WA L K S :
Great Scenery – Good for Your Health! Fall in New England is a beautiful time to get outside and take a walk. Ask your doctor if walking is a good exercise for you, then remember these safety tips:
• Tell someone where you are going to walk.
• Carry identification and the phone number of an emergency contact.
• If you have a health condition, wear a medical alert bracelet.
• Bring a cell phone to use in case of an emergency.
• Wear a brightly colored shirt so you can be seen easily by vehicles and bicycles.
• Wear footwear with good traction and ankle support.
Scenic Walks Around Town: Newburyport: The boardwalk, the path around Bartlet Mall, the trails of Maudslay State Park, or the Clipper City Rail Trail, a paved surface than runs 1.1 miles between the MBTA The Newburyport Boardwalk. commuter rail station in Photo: Courtesy City of Newburyport Newburyport and the Merrimack River. The trail entrance is just beside Michael’s Harborside restaurant. Newbury: The Upper or Lower Green, and the trails of the Parker River Wildlife Refuge on Plum Island. The Hellcat Interpretive Trail is a 1.5 mile trail on boardwalk and crushed stone. The Pines Trail, Salt Pannes Wildlife Observation Area, North Pool Overlook, and observation platforms overlooking the beach and ocean at parking lots 1 and 7 are wheelchair accessible.
The Parker River Wildlife Refuge. Photo: Courtesy Parker River Wildlife Refuge
Salisbury: Coastal Trails has created the Old Eastern Marsh Trail (begins on Friedenfels Street, across Route 1 from Striper’s Restaurant and Inn) and the Salisbury Point Ghost Trail The Salisbury Point Ghost Trail in (begins at Lions Park in the fall. Photo: Courtesy Coastal Salisbury Square). The Trails Network. Coastal Trail is paved and Ghost Trail is hard-packed stone dust. Both are suitable for walking.
Simple Ways to Stay Warm in Winter
It is very important to stay warm during the winter. Extended exposure to cold drafts in your home may lower your body temperature, and that can reduce your bodyâ€™s natural resistance to germs. Here are some easy ways to stay warm without increasing your heating bill.
@ Wear several thin layers of clothes at once. Your natural body heat will be trapped in the air pockets between the layers, which will help to keep you warm.
@ Keep a throw blanket on your chair or couch to cover your feet, shoulders, or lap while you are sitting.
Try rearranging your furniture to stay warm. If you feel a draft while sitting in your favorite chair, have someone help you rearrange the furniture to protect yourself from the draft.
If you have double hung windows, make sure they are fully closed on both the top and bottom.
If you have older windows that leak, plastic sheeting can be placed over the entire window to provide a layer of insulation without blocking the light.
If you need help: The Commonwealth of Massachusetts offers programs to help weatherize and heat your apartment or house. To find out if you are eligible call 1-800-632-8175. 4
Thanksgivng and Diabetes? You can manage both If you have Diabetes, you may be worried about Thanksgiving and its focus on food! Don’t worry. Advance planning can reduce stress and make sure you have good food available to you. 1. Eat at your normal meal times, even if the family isn’t eating at that time. Consider asking your host if Thanksgiving Dinner can be held at one of your regular meal times. 2. If you have to wait for the big meal, have snacks on hand that won’t sabotage your blood glucose levels. Some snacks with less than 5 grams of carbohydrate: • 3 celery sticks with 1 Tablespoon of peanut butter • 5 cherry tomatoes, or 1 cup cucumber slices with 1 Tablespoon ranch dressing • 1 hard-boiled egg • 1/4 cup of fresh blueberries • 1 frozen sugar-free popsicle Source: American Diabetes Association
• 1 cup of light popcorn • 1/2 cup sugar-free gelatin • 1 piece of string cheese stick Eat small portions of extremely high carbohydrate foods: • • • • •
Potatoes – white, sweet, or Yams Stuffing Dinner rolls Cranberry sauce Pumpkin pie
Eating small portions of these foods will limit your total carbohydrate intake to the level of a regular day.
Be physically active If you think you’ve eaten more than usual, exercise can help. Take a walk with a friend or family member after dinner. 5
FALLS ARE DANGEROUS! You can help prevent them Falling down is the leading cause of death by injury for Americans age 65 and older. It is important to try to prevent falls before they happen. Here are some ways you can make your home safer: 1. Remove items in your home that you might trip over, especially if they are on the stairs: papers, books, clothes, and shoes. 2. Remove small throw rugs. 3. Install grab bars next to your toilet and in your bathtub or shower. Use nonslip mats in the bathtub and shower. 4. Make sure there is good lighting in your home and in stairways. 5. Make sure your prescriptions and cold medicines donâ€™t cause drowsiness or disorientation that could increase your risk of falling. 6. Have your vision checked every year.
Try exercises such as Yoga and Tai Chi to improve your balance and coordination. Call your local Council on Aging to see if they offer classes you might attend. Newbury: Newbury Village Housing 30 Rolfes Lane Yoga Fri, 9:30am, $3 donation 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 Yoga with Rose Friday, 8:15am, $4 donation
Tai Chi Fri, 9:00am, $3 donation
How to Cope with Holiday Stress It may sound corny, but having an “attitude of gratitude” during the holidays can help to alleviate stress. The holidays can be complicated for many reasons. Mental health experts say that focusing on feelings of gratitude pushes out feelings of sadness and can help you feel better. 1. Remember the “Golden Rule to Getting Along with Family”: Be responsible for how you behave. You have no control over how your relatives behave! 2. If you're feeling depressed and lonely, volunteer with a group that helps underprivileged or hospitalized people. You can bring joy to them and perspective to yourself through this act of caring. 3. Be reasonable with your schedule and don’t become exhausted. Build downtime into each day. 4. Don’t create disappointment by having unrealistic expectations. Leave room for surprises and new traditions. 5. Remember that the holidays do not automatically take away feelings of loneliness, sadness, or anger. The holidays won’t be what they were when you were a child because you and your family members are different now. However, you can make the holidays wonderful in a new way with new traditions and gatherings with loved ones.
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MANY OF THESE DO YOU REMEMBER ?
Jiffy Pop popcorn Wash Tub with an electric wringer
20¢ a gallon gasoline
Sponsored and Made Possible by The Newburyport Society for the Relief of Aged Women
Photos: Courtesy of Old Timey Stuff
Magazine for elderly women.