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Going the distance at 64 come an endurance athlete. On May 31, he will run his fourth consecutive year at Dam to Dam. Dam to Dam is dubbed “Iowa’s distance classic.” This year’s event will take Hayes and more than By SARAH BROWN 9,000 fellow runners on a 13.1 CNA staff reporter sbrown@crestonnews.com mile journey, which begins at Saylorville Dam, through a variety of Like the old saying goes, “If you Des Moines neighborhoods bedon’t use it, you lose it.” fore they finish at 13th and Grand To maintain his health, Mark Avenue in downtown Des Moines. Hayes, 64, of Creston decided at Please see age 61 to go the distance and beRUNNING, Page 2C
Endurance athlete Mark Hayes of Creston will run in Dam to Dam half marathon this spring. n
Page 2c— Creston News Advertiser — Wednesday, April 30, 2014
RUNNING: Continued from Page 1
Inspiration As Hayes approached retirement from Burlington Northern Santa Fe Railway after 42 years in 2011, his daughter Dawn Hayes — an avid runner — encouraged her father to participate in Dam to Dam with her. “I have always tried to stay in shape,” Hayes said. “That first year, I didn’t even know if I could finish the event.” In 2011, Hayes finished a 20-kilometer run and set his mind on winning his age group the following year. In 2012, Hayes placed second in his age group and came in first in 2013. This year, Hayes is on track to do just as well. To get a sense of how fast Hayes is, he will have to complete Dam to Dam — a 13.1 mile run — in under three hours and 15 minutes. In training Hayes finds it easier to train for distance now that he is retired. As a railroader, Hayes said it required long hours of sitting and kept in shape by working out at a local YMCA at the end of his route in Lincoln, Neb. Currently, Hayes laces up his running shoes and hits the pavement by 4:30 a.m., at least three days a week, for a five or six mile run with
his 54-year-old running partner Wilma Osmun. On Saturday, Hayes runs approximately 10 miles with Osmun to prepare himself to run Dam to Dam half marathon. On his training runs, Hayes said the first two miles are the most difficult for him. “I think, ‘I don’t know if I can do this?’” Hayes said. “But, I keep running and telling myself, ‘I can do this, I can do this, I can do this. And, once I get by three or four miles, my heels quit hurting and you kind of get into the groove.’” Staying active “Old age diseases are disuse diseases,” Hayes said. And, Hayes may be right. A 2008 Stanford University School of Medicine study, which tracked 500 participants over a 20-year period, shows regular running slows the effect of aging and leads to fewer disabilities, longer span of active life and are half as likely as aging nonrunners to die early deaths. “You get aches and pains, but you can’t not do it,” Hayes said. Hayes said 20 minutes of physical activity is the key to getting beyond the pain and fatigue that can accompany working out.
“You have to get up to at least 20 minutes of exercise before you get endorphins and serotonin to release,” Hayes said. According to the Mayo Clinic, endorphins and serotonin are the brain’s feelgood neurotransmitters. When released into the body, they can reduce insomnia, anxiety, depression, obesity, the potential for a heart attack or stroke and improve overall mood. Not a runner? Endorphins and serotonin are also released during activities such as walking, swimming and yoga.
CNA file photo
Creston Running Club is an all-ages group of people who run together for motivation, safety and fun. Pictured, from left, are Melissa Richardson, Monica Powers, Julie Schultz, Mark Hayes, Rose Wignall, Dr. Bill Ralston and Wilma Osmun.
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Smart shopping tips for budget-savvy boomers (BPT) — While the economy is moving again, many Americans — baby boomers included — continue to realize the importance of good money management skills. Boomers are focused on making the most of their money by boosting earnings, investing more and shopping smarter. “Smart shopping isn’t about spending less on something, but about making sure you get the best value for the money you spend,” said Mar Jennings, America’s top lifestyle expert and author . “Fortunately, with some savvy shopping tactics, it’s possible to stretch your dollars without skimping on your lifestyle.”
Jennings offers some sMARt shopping tips for boomers: • Plan shopping trips before you leave the house. Make lists, map out your route and consolidate errands into one trip. You’ll not only save time and gas, you’ll cut down on impulse buys that will affect how much you spend overall. • Keep quality in mind when you’re tempted to buy less expensive brands of everyday necessities. For people with bladder control issues, Depend Underwear with new Fit-Flex protection is a smart buy because it offers a discreet fit that helps give you the freedom and confidence you need every day.
• Try samples before investing in a full-sized prod-
uct. Many manufacturers offer free samples of every-
day items — like laundry detergent or personal care products — through their websites. For example, you can request a free sample of Depend Underwear with new Fit-Flex protection at www.Depend.com. Sampling products can help ensure you spend money only on things that you know you’ll use and work well for you. • If you have the storage space, don’t be afraid to stock up when something you use often is on sale. Buying something you know you will use when the price is right ensures you won’t end up paying more when you run out of it. • Digital coupons have made it easier than ever to save. Consumers have embraced high-tech mobile coupons as a “green” and convenient alternative to traditional paper coupons. Look for a free app, like Re-
tail Me Not, that allows you to select your favorite stores and use online or in-store coupons. You can even optin to receive emails with additional discount offers. • When you’re buying a big-ticket item, ask for a discount, even if none is advertised. More retailers these days are open to negotiation, and often the difference between paying full price and getting a discount is simply asking for one. • Pay cash whenever possible and minimize credit card purchases. It’s human nature — and a tried-andtrue tactic — that seeing actual dollar bills go out of your wallet underscores the fact that you’re spending real money. Paying with a credit or debit card often doesn’t have the same psychological effect. Spending cash can make you think twice about impulse purchases.
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Page 4c— Creston News Advertiser — Wednesday, April 30, 2014
Boomers: 5 daily tactics to defy aging in 10 minutes or less (BPT) — Determined, vivacious, passionate — a lot of words describe America’s estimated 78 million baby boomers. This spirited group is redefining their golden years, staying active by working, traveling and enjoying the great outdoors. They know that in order to live life to the fullest, they must make their health a priority, and many are dramatically affecting their personal wellbeing with a few key activities that take 10 minutes or less a day to complete. Tavis Piattoly is a sports dietitian, expert nutritionist and co-founder of My Sports Dietitian. He stresses that small daily activities can have a cumulative effect on health, and therefore encourages baby boomers to consistently stay active and eat well. He suggests five ways boomers can keep their health on track in 10 minutes each day. 1. Quick exercises “Exercise should be enjoyable, so whether it is a brisk walk, strength training or participating in a sport, enjoying what you do will increase your chance of sticking with that activity,” Piattoly said. He recommends boomers incorporate strength training into their workout routine to prevent loss of muscle tissues — a concern that increases with aging. Here are three simple exercises: • Chair squats: use any chair and perform 10 to 12 repetitions standing up and sitting down. To increase difficulty, hold a light dumbbell to add resistance. • Wall push-ups: place arms against a wall and
perform 10 to 12 push-ups. If this is too easy, get into the push-up position on the floor, using your knees for support. • Dumbbell curls or soup-can bicep curls: use a light to moderate weight dumbbell (2 to 10 pounds) and perform 10 to 12 bicep curls. Don’t have dumbbells? Substitute soup cans. 2. Nutrient-dense foods It takes only minutes to eat a snack or a meal, and what’s on your plate fuels your overall health. Piattoly recommends starting with an emphasis on fresh fruits and vegetables. “As we age, our immune system is not as strong as it once was to fight off infections and illnesses, and fruits and veggies could play a big role in fighting off heart disease, cancer and age-related diseases,” Piattoly said. Next, Piattoly recommends eating lean protein like farm-raised eggs, extra lean beef or omega-3-rich salmon at every meal. “Since we lose muscle mass at a rate of around 1 percent per year starting at age 35, a diet rich in protein may minimize the rate at which we lose muscle,” Piattoly said. Piattoly also suggests a balance of healthy fats. “Focus on a mix of healthy fats from sources like olive oil, avocados, almonds, sunflower seeds, pistachios and natural peanut butter,” Piattoly said. 3. Select supplements “Omega-3 fatty acids, especially from fish oil, are beneficial for both brain and cardiovascular health,” Piattoly said. Piattoly noting that multiple research studies have
demonstrated that fish oil supplementation is linked with lower levels of betaamyloid protein, which may lower your risk of Alzheimer’s disease. In addition, research shows fish oil supplementation can reduce arrhythmia and sudden cardiac death, improve triglyceride levels, and increase HDL (good cholesterol). “I recommend taking between 2000 and 3000 mg per day of triglyceridebased fish oil,” Piattoly said. “I personally take and recommend Nordic Naturals. They’re the leading manufacturer of omega-3 supplements and all their products are tested for purity and safety.” Additionally, because between 50 to 75 percent of the population has a vitamin D deficiency, Piattoly recommends a vitamin D supplement. “Optimal levels of vitamin D may reduce your risk for cancer and heart disease, as well as improve bone health,” Piattoly said. “Shoot for 2000 IU per day but be sure to speak with your doctor to determine how much you should take.” 4. Embrace technology Numerous applications for smartphones and tablets make it easy to track your exercise progress, stay motivated and eat
healthy. Best of all, most apps are free and only take a few minutes a day to use. “I’m a big fan of MyFitnessPal, a nice fitness and nutrition app where you can track your activity and what you eat,” Piattoly said. “You can visit www. myfitnesspal.com or download the app to your smartphone.” 5. Be social “One of the best things boomers can do is form a social network of friends who enjoy living a healthier lifestyle,” Piattoly said. “Surrounding yourself with active people increases your opportunities for
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Creston News Advertiser — Wednesday, April 30, 2014 — Page 5c
Fuel your mind, body and soul (BPT) — It is common knowledge that children should eat plenty of fruits and vegetables to consume all the nutrients they need to grow up strong. Many adults don’t know that it is just as crucial to continue those healthy habits throughout adulthood and well into the “golden years.” Regardless of age, we should all make nutritious and sensible choices to promote peak physical and mental performance. Build strong bones Experts say the human body begins to lose bone mass at about age 30. That’s why it’s important to get plenty of calcium to keep bones strong, along with vitamin D, to help your body absorb calcium. Good sources of calcium include green leafy vegetables such as spinach, kale, okra and collard greens. A convenient and delicious way to take in more calcium is to incorporate an Emerald Smoothie into your daily routine. Simply blend pineapple, celery and spinach with soy milk and ice in a Vitamix 7500. This quick and easy concoction will give your diet
an extra boost of essential nutrients. Sharpen the mind Making wholesome choices helps keep your brain fit. Omega-3 fatty acids, found in oily fish like sardines and salmon, as well as flaxseed and walnuts, have been linked to improved cognitive function and reduced risk for certain diseases. Eating fish regularly is one way to get enough omega-3s. If you’re not a seafood fan, numerous types of fish oil capsules are available at drug stores. Avocados also boast omega-3s, as well as monounsaturated fat, which can help lower cholesterol and improve circulation. Avocado provides a rich flavor and texture perfect for nearly any sandwich, as well as dips, smoothies and even desserts. Antioxidant-rich blueberries are another mindboosting addition to any diet. Considered a “super food,” these berries contain properties that have been linked to better brain health, improved motor skills and a sharper memory. To increase your berry
intake, try a fruit salad for lunch or whip up a fresh berry sorbet for dessert. Nourish your nervous system Vitamin B12 is vital to your well-being. It can aid your body in producing red blood cells, properly developing nerve cells and preventing anemia. This vitamin can be found naturally in animal products, such as fish, meat and eggs. Steamed clams and lean beef are some of the best sources of Vitamin B12. Those maintaining a vegan or vegetarian lifestyle should consider a supplement or foods specially fortified with B12, including certain breakfast cereals or soy products. Stay hydrated Water is essential for your body. It keeps you hydrated, regulates body temperature and flushes waste. As we age, our sense of thirst may not be as effective, causing some older adults to be dehydrated but not feel thirsty. The average adult requires six to eight glasses of water each day, so a good rule of thumb is to have one
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glass at each meal and at least one glass in between meals. Almond milk, soy milk and whole-food juices, made by blending whole fruits and vegetables in a high-performance blender like a Vitamix, can also keep you hydrated and satiated. When reaching for a thirst quencher, try to avoid sugary drinks such as soda and processed fruit juice, which add calories without much nutritional value. Aging is inevitable, however, you can build a stronger body, mind and soul at any phase in life. All it takes is knowledge, motivation and follow-through to keep yourself healthy and full of energy for years to come.
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Page 6c— Creston News Advertiser — Wednesday, April 30, 2014
Planning: peace of mind in retirement (BPT) — Everyone’s vision for retirement is different. For some it involves trips across the globe, while for others it means relocating to a new city or picking up a new hobby. Regardless of what your retirement goals might be, preparing to achieve them financially should include a plan that anticipates both the expected and unexpected events and expenses that may arise before or after leaving the workforce. Planning for retirement is challenging Only 46 percent of Americans feel certain that they will be able to afford the essential expenses after retirement, according to a survey by Ameriprise Financial. Breaking retirement planning down into simple steps, as shown in the new Confident Retirement(R) approach recently introduced by Ameriprise Financial, can be an easy way for those nearing, or in, retirement to begin planning. The approach takes into account four fundamental areas: Covering essentials The foundation of any retirement strategy, essential expenses, includes ongoing necessities such as food, housing, taxes and some medical expenses. Economic conditions may always be a little uncertain and as a result, your goal should be to fund essential expenses with sources of guaranteed or stable income (e.g. social security or a defined benefit plan, among other options). Ensuring your lifestyle In addition to covering the essentials, many people have lifestyle goals they want to pursue such as travelling, or learning a
new skill or hobby. Developing a strategy that can help cover the expenses that come with these goals can help you feel more confident about achieving them. Preparing for the unexpected Unanticipated events such as a catastrophic medical event or chronic illness, supporting a family member and loss of a spouse can have a devastating impact on retirement plans and goals. Developing a plan to cover the unexpected can help you navigate these bumps on the way to your financial goals. Leaving a legacy After accounting for essential and anticipated lifestyle expenses, and preparing for potential unexpected expenses, create a legacy plan for any of your remaining assets. Having a plan in place for your loved ones and the causes that are important to you is a key part of planning for the future and will give you control of your assets in your golden years. It is important to recognize the possibility that as you age, your physical and mental health could decline. To help ensure that your assets are used according to your wishes, consider working with an attorney who can advise on, and prepare legal documents such as a health care directive and power of attorney. Also make sure your beneficiary designations are up to date and that you begin putting an estate plan in place. The Confident Retirement approach uses the four principles outlined above as a framework to help advisors work with their clients toward their retirement goals. It’s never too early — or too
late — to start preparing for retirement. Consider working with a financial professional to define and work toward your unique retirement goals. For more information, visit Ameriprise.com. EDITOR’S NOTE: The Retirement CheckIn survey was created by Ameriprise Financial utilizing survey responses from 1,000 employed Americans ages 50-70. All respondents have investable assets of at least $100,000 (including employer retirement plans, but not real estate) and are planning to retire at some point. The survey was commissioned by Ameriprise Financial, Inc. and conducted via telephone interviews by Koski research from October 31- November 14, 2012. Guarantee, as used in this material, depends upon the ability of the issuing entity to honor and pay the amount you may be entitled to. U.S. Government bonds are backed by the full faith and credit of the U.S. Government. Certificates of deposit are FDICinsured up to $250,000 per depositor. Insurance and annuity products are not government-insured, and are backed only by the continued claims paying ability of the issuing company. It is possible that an issuing entity may not be financially able to meet income guarantee obligations. Confident Retirement is not a guarantee of future financial results. Brokerage, investment and financial advisory services are made available through Ameriprise Financial Services, Inc. Member FINRA and SIPC.
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Creston News Advertiser — Wednesday, April 30, 2014 — Page 7c
Aging gracefully with technology
Lung cancer: learn the signs, symptoms (BPT) — A worrisome cough that just won’t go away might send you to the doctor, and rightly so. A cough that keeps getting worse could be a sign of lung cancer, or several other serious health issues. But there are other less-obvious signs and symptoms of lung cancer, and paying attention to them could save your life or that of a loved one. “One of the reasons lung cancer claims more lives than any other type of cancer is that people often aren’t diagnosed until it is advanced and treatment options are limited,” said Joan H. Schiller, M.D., president of Free to Breathe, a lung cancer research and advocacy organization. “If you are over 55 and currently smoke or have smoked heavily in the past, you should talk to your doctor about getting screened for lung cancer while the disease is still curable.” Lung cancer claims more than 160,000 lives in the United States every year — more than breast, colon and prostate cancers combined. Free to Breathe urges you to pay attention to the symptoms of lung cancer by remembering a simple acronym, BREATHE, which
stands for: • Blood when you cough or spit: coughing or spitting up blood, even if it’s only a tiny amount, should prompt a visit to your doctor. • Recurring respiratory infections: if you’ve had bronchitis or pneumonia repeatedly, it could mean a tumor is making you prone to infections. • Enduring cough that is new or different: cough from a cold or flu will go away in a few weeks. If it lingers, or changes — it’s happening more often, is coarser or you’re coughing up more mucus — it’s time to call the doctor. • Ache or pain in the shoulder, back or chest: up to half of people with lung cancer have pain in the shoulder, back or chest. • Trouble breathing: shortness of breath can be caused by a tumor present in the lungs. If you’re increasingly winded or short of breath, see your doctor. • Hoarseness or wheezing: lung cancer can cause you to wheeze when you breathe, as well as develop a hoarse voice. Hoarseness and wheezing can be associated with colds, but if it doesn’t go away in a week or two, see your doctor.
• Exhaustion, weakness or loss of appetite: These are common symptoms of many types of cancer. Other symptoms of lung cancer include swelling of the face or neck, difficulty swallowing or unexplained weight loss. If you or a loved one experiences any of these symptoms, be sure to visit your doctor. Free to Breathe is dedicated to doubling lung cancer survival by 2022. You can join the movement at a Free to Breathe run/walk, yogathon or other event near you. For more information visit www.freetobreathe.org.
((BPT) — Generation X and Millennials get credit for being the most tech-savvy generations, but a growing group of baby boomers are demonstrating that the generation gap has nothing to do with digital know-how. Folks 50 and older are embracing technology to help them age more gracefully than ever. Here are a handful of ways boomers are using technology: • Coping with auditory challenges — In our noisy, fast-paced society we commonly encounter many situations — such as a business meeting, family gathering or phone call — in which hearing may be difficult, even for people who don’t need a specialized hearing aid. Savvy boomers are using a Bluetooth-enabled amplification device to discretely improve volume and clarity in a variety of challenging environments. • Relationship management — Four in five people age 50 to 75 are active on social media, and of them 75 percent are on Facebook. Boomers use social media including professional sites like LinkedIn - to reconnect with friends from high school or college, maintain contact
with family and friends, date, build professional connections and develop personal interests. • Managing investments — Approaching retirement can make boomers feel driven to maximize their investment returns. Yet not everyone has access to or can afford working with a financial planner. Many boomers use online investing tools to fill knowledge gaps and build their nest eggs. From in-depth information on taxdeferred or tax-free investment products to online brokerage accounts, technology has made it easier than ever for the 50-plus set to save toward retirement. • Catching up on their reading — Changes in vision are a natural part of aging, and it’s not uncommon for people to need some help
reading their favorite novels. Yet traditional compensation tactics, like wearing reading glasses or choosing large-print books and periodicals, shout “fogey.” E-readers, however, allow boomers to enjoy their favorite reading material at the type size that’s easiest for them to read. • Staying healthier for longer — Boomers have rewritten history in many ways, and not the least among them is their determination to stay as active and healthy as possible into their old age. An array of fitness technology — from pedometers to in-home gym equipment that tracks BMI and heart rate — is helping boomers achieve their fitness and wellness goals and remain active and healthy well into their golden years.
One Last Tribute
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IT’S NOT JUST KID’S STUFF ACTIVE OLDER ADULTS
Join us as we honor our Active Adults. Every Wednesday in May will be a special day for Seniors. Free classes and day passes into the Y on Wednesday mornings. Help us celebrate National Senior Health and Fitness Day on May 28 for free fitness assessments, great information, classes and more!
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Page 8c— Creston News Advertiser — Wednesday, April 30, 2014
Speaking to your doctor may have a positive effect on your rheumatoid arthritis (BPT) - For the 1.3 million people across the United States who have rheumatoid arthritis (RA), pain is often a part of life. RA patients can experience pain and stiffness on a daily basis. The disease affects nearly three times as many women as men. If you have been diagnosed with RA, there is help out there. Having a conversation with your rheumatologist is a start to getting the care you need. Studies show that early diagnosis and treatment of RA can help slow the progression of joint damage. “We recommend consulting with your doctor and telling them how RA affects your life,” said Ann M. Palmer, president and CEO of the Arthritis Foundation. “Your rheu-
matologist’s goal is to understand your symptoms and everyday challenges and work with you to develop a plan to help manage your disease.” RA can be difficult to diagnose, which can create a lag between the onset of symptoms and the initiation of treatment. The disease causes chronic inflammation in the lining of the joints, which can lead to decreased range of motion and permanent joint damage. Therefore, the sooner a patient discusses potential treatment options with their rheumatologist, the better. The Arthritis Foundation suggests RA patients do some homework before visiting their doctor by “Taking P.A.R.T.” Taking P.A.R.T. means a patient
should: • Prepare: You should keep a journal of symp-
toms and compile a list of questions for your doctor. List all of your medica-
tions, including prescriptions, over-the-counter remedies and even herbal supplements. • Ask questions: You should ask questions whenever something doesn’t seem clear and ask about treatment options that may fit your symptoms and lifestyle. This will help to ensure you understand what’s going on and how to best manage your condition. Keep it simple, specific and direct. • Repeat: Take notes and repeat the instructions and information you receive from your doctor to make sure you heard and understand it. Ask for written handouts and instructions. • Take action: Be part of the solution. Let your doctor know about your life-
style, concerns and preferences so a treatment plan can be customized to your specific needs. The Arthritis Foundation has launched a national campaign called Let’s Talk RA, sponsored by Bristol-Myers Squibb, to educate RA patients on how to better communicate with their rheumatologists and to highlight how important a doctor-patient relationship is to patient care. A free Let’s Talk RA communication kit that can help patients take a more active role in their care is available from the Arthritis Foundation at, www.letstalkra.org or by calling (800) 568-4045. Sponsored by the Arthritis Foundation and Bristol-Myers Squibb.
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