NDN-SS-07-21-2023

Lifestyles Lifestyles SENIOR

Habits that affect cognitive health in seniors

Various changes to appearance and health are associated with aging. Issues such as diminished vision, waning muscle strength and gray hairs are among the more common and noticeable side effects of aging. Cognitive decline is another symptom often associated with aging, even if that needn’t be the case.

Certain lifestyle choices can protect against cognitive decline and dementias. While there is no surefire way to prevent dementias, here are some good habits for maintaining cognitive function well into your golden years.

EXERCISE FREQUENTLY

Harvard Health reports that exercise, in addition to the many other benefits it provides, may help improve cognitive function in people who have already experienced memory issues. Exercise may be particularly advantageous to people who carry the APOE4 gene variant, which makes people more susceptible to Alzheimer’s. Speak

with a doctor about how much exercise is needed and what is safe for your age.

ENJOY VIDEO GAMES

Playing a favorite video game may improve long-term cognitive function. Researchers at Cambridge Brain Sciences found study participants who played non-cognitive-training video games were associated with better performance in several cognitive domains, but only for younger (age 18 to 64) participants. Cognitive training games, on the other hand, were not associated with any cognitive improvement.

STAY SOCIALLY ENGAGED

According to a study published in the journal Experimental Aging Research, seniors who have high levels of social engagement also have better cognitive function. Getting together with friends, participating in a club, attending religious studies, and any other activity that gets

you out with other people can help with cognitive function.

EAT A HEALTHY DIET

Eating a diverse array of healthy foods is beneficial. Nutritious diets can help reduce the risk for illnesses that may affect cognitive ability. Eating well also helps keep the brain healthy. A Mediterranean diet appears to lower the risk or slow the progression of dementia in people who have the condition.

GET HELP FOR SLEEP DISORDERS

Lack of sleep can affect memory and learning. By getting help for sleep disorders, you may reduce your risk for cognitive issues.

While it is not possible to prevent or cure cognitive conditions like dementias with lifestyle changes, certain behaviors can lower the risk of developing these illnesses or reduce their severity. — Metro Creative

Hobbies for seniors residing in assisted living communities

Assisted living facilities are a vital resource for aging individuals. Data from the American Health Care Association® and the National Center for Assisted Living® indicates that more than 811,000 people reside in assisted living facilities across the United States.

Assisted living facilities have changed dramatically over the years, making them ideal options for adults who may need varying degrees of help with daily activities. Such facilities can help with activities like bathing and preparing meals, but they also can help residents find and explore new or existing hobbies. As individuals adjust to life in assisted living facilities, finding new hobbies or rediscovering old passions can be a great way to connect with fellow residents.

• Reading: Reading is a rewarding activity that can greatly benefit seniorsand provide an engaging pastime for those with limited mobility. Many assisted living facilities offer activities that are designed to foster communication between residents and a book club can do just that.

What’s more, reading every day may be especially valuable for people age 65 and older. A 2018 study published in the journal JAMA Psychiatry found that dementia risk was considerably lower among men and women 65 and older who participated in intellectual activities like reading than it was among seniors who did not engage in such pursuits.

• Gardening: AARP notes that gardening provides a host of health benefits that go beyond ensuring fresh fruits and vegetables will be on the dinner table. For example, vitamin D is vital to bone health, which is important for aging men and women who are vulnerable to osteoporosis. A 2014 study from researchers in Italy found that exposure to sunlight can help older adults get adequate amounts of vitamin D. Signing up for a gardening club can be a great way for seniors to get some exercise, enjoy time outside the assisted living facility and promote strong bones.

• Art therapy: According to the Chicago Meth-

odist Senior Services, art therapy is a creative form of therapy designed to help older adults with memory loss or those experiencing mental or physical stress. The Harvard Medical School notes that recent research has indicated that engaging in creative activities may be more effective at delaying cognitive decline than merely appreciating creative works. A 2014 study from researchers in Germany found that retirees who painted and sculpted had greater improvements in spatial reasoning and emotional resilience than a similar group who attended art appreciation classes. Many assisted living facilities offer art therapy or similar programs to residents, and enrolling in such programs can promote social interaction and provide numerous benefits to men and women over 65.

Assisted living facilities offer an array of programs designed to help residents develop rewarding hobbies that can benefit their longterm health.

Strength training for seniors

A balanced diet and exercise, which includes a combination of aerobic activities and strength training, is necessary to maintain long-term health.

According to the Centers for Disease Control and Prevention, regular physical activity is one of the most important things older adults can do to protect their overall health. Exercise helps to delay or prevent many of the conditions that come with age. Adults ages 65 and older should aim for the recommended 150 minutes a week of moderate-intensity activity, such as brisk walking, and at least two days of activities that strengthen muscles.

When it comes to muscle strengthening, seniors can fol -

low these safety guidelines as they embark on their strength-training journeys.

• Speak with a healthcare provider first. Get the green light to proceed with an exercise regimen before beginning by having a discussion with your general practitioner about your fitness goals. Your doctor can recommend strategies that are safe and point out any exercises that may compromise your overall health.

• Master basic exercises first. Anyone new to strength training, which is sometimes known as resistance training, can start out slowly, even using just body weight, to provide resistance. Resistance exercises can include squats, crunches, modified pushups, planks, and

lunges.

• Graduate to resistance bands. When you’re ready to move on to something else, consider resistance bands as an alternative to free weights. The bands can help you develop good form before introducing weight. Good form is key to avoiding injury.

• Work with a trainer. Working with a certified personal trainer can help you learn how to use free weights and strength-training machines correctly. A trainer also can create a routine that includes the right number of sets and repetitions to gradually build and maintain muscle mass. If you decide against hiring a trainer, gym staff members may guide you through equipment and demonstrate proper form.

• Exercise with a friend. Strength training with a friend or family member can provide motivation and keep you on target to meet your goals.

• Build up gradually. Your first strength session should only last 10 to 15 minutes, according to Tiffany Chag, C.S.C.S., a strength coach at the Hospital for Special Surgery in New York. This enables you to gauge soreness. Wait until soreness abates before beginning your next session if you are new to strength training.

Strength exercises are a vital part of maintaining health as a senior. Such exercises help maintain muscle mass and also improve balance and bone health.

— Metro Creative

Great summertime leisure activities

A warm breeze on a summer day embodies the spirit of this beloved season for millions of people. Seen by many as a season to relax and recharge, summer, not coincidentally, goes hand in hand with leisure.

With more time on their hands due to vacations from school and work and less hectic activity schedules, particularly for families that include school-aged children, individuals often find summer affords more time for leisure. With that in mind, people from all walks of life can consider these summertime leisure activities.

• Relax by the water: Whether it’s a pool, lake or even the ocean, the water beckons each summer. Simply sitting on a beach or beside a lake or pool is a great way to pass the time without much stress. Nothing needs to be scheduled when relaxing poolside, lakeside or on a beach; simply enjoy some time to relax by the water.

• Paddleboarding: Paddleboarding is another leisurely way to spend a summer day. Paddleboarding requires physical exertion, so this might not be the ideal activity for those looking to relax without lifting a finger. How-

ever, paddleboarders typically take to the water when it’s at its most calm, making this a great activity for those who want to capitalize on peaceful, serene summer vibes.

• Fishing: Few activities may be more relaxing than fishing. Though there are many different ways to fish, some of which require considerable physical effort, casting a line and waiting for a fish to bite is a relaxing way to spend a day in nature. That might not seem like much to novices, but spending time in nature has been found to reduce stress and lower heart rates, which the U.S. Forest Service

notes are both risk factors for cardiovascular disease.

• Read: Books make for great companions on warm summer afternoons. Reading is such a popular summer pastime that many bookstores set up displays featuring books that make for great beach reads, providing inspiration for individuals who aren’t sure which book or books to dive into this summer. And much like other summertime leisure activities, reading has been linked to reducing stress. A 2009 study from researchers at the University of Sussex in England found that reading can reduce stress by as much

as 68 percent.

• Visit a museum: On summer afternoons when it’s raining or too hot outside or individuals simply want to spend some time indoors, a museum makes for the perfect place to visit. Museums do not typically draw crowds in summer, making this an ideal season to visit. Many offer discounted prices to individuals like seniors and students, so this is a great way to relax without breaking the bank.

Summer is a season of leisure, and there are many activities that align with that spirit of relaxation.

— Metro Creative

How to plan for post-retirement medical expenses

When individuals retire, they not only walk away from work, but also relinquish thier steady paychecks. For many, retirement can be a potentially risky financial endeavor. Saving for retirement is a great way to mitigate such risk, but unforeseen expenses, such as medical bills, can quickly derail a retirement plan.

Many people have a greater need for medical care as they get older. The Fidelity Investments Retiree Health Care Cost Estimate indicates health care can be one of the biggest expenses a person will take on in retirement. The average 65-year-old couple who retired in 2021 in the United States can expect to spend $300,000 on health care and medical expenses during retirement. The financial resource The Street says other studies suggest it’s wise for retirees to plan to spend between $3,000 and $7,700 per year on health care.

Financial advisors warn that relying exclusively on Medicare to cover health care costs isn’t going

to cut it. Benefits under the Medicare program often aren’t enough to pay for all of a retiree’s needs. There may be gaps for chronic treatment of illnesses and specialty treatment for certain conditions. Long-term care services also typically are not covered. It’s important to note that Medicare will cover general doctor’s visits, but it does not cover the cost of deductibles or copays.

Individuals need to be proactive and plan for medical expenses in retirement. After housing, healthcare is the most significant expense for retirees. Health spending accounts and long-term health insurance are two options for people looking for ways to cover their health care costs in retirement.

As of 2022, people can contribute up to $3,650 for an individual or $7,300 for a family per year into a health savings account. After age 55, an additional $1,000 per year is allowed. Money in an HSA grows tax-free and it can be spent tax-free on qualified medical expenses. Once a person has

Medicare, he or she no longer is eligible to contribute to the HSA, but can use money already in the account to pay for qualified medical expenses that are not covered by Medicare.

Long-term care insurance is another option, and many people invest in such an account during their 50s or 60s. The earlier an individual enrolls in a program, the lower the premium. According to Personal Capital, most policies will not start until a patient has needed assistance for 90 days and other qualifying guidelines are met. Generally speaking, long-term care insurance also is use-or-lose. If there’s never a need to use the insurance, it will not be refunded. This is a risk that certain people are willing to take.

In addition to these options, people may consider gap insurance programs. When putting together a retirement plan, it can be wise to speak with financial advisors who can customize products based on their expected needs.

— Metro Creative

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Pets bring much joy to the lives they touch. So it should come as no surprise that the 2019-2020 National Pet Owners Survey, which was conducted by the American Pet Products Association, found that about 85 million families in the United States own a pet. In Canada, 7.5 million households are home to companion animals, states the PetBacker blog.

Pets offer companionship and unconditional love. While they are fitting for any family, seniors may find that having a pet is especially beneficial. The organization A Place for Mom, which helps match families with senior living residences, says pets provide a comfort system that produces measurable health results. Caring for pets and being around them can produce a chemical chain reaction in the brain that may help to lower stress hormones while also increasing production of the feelgood hormone serotonin.

This is not the only health benefit pets may provide. A recent study from the Mayo Clinic, which looked at 1,800 people between the ages of 25 and 64 who had

Amazing benefits to seniors having pets

healthy hearts, found that almost half owned a dog. Having a dog was likely to spur heart-healthy behaviors, like exercising with the pet, eating well and having ideal blood sugar levels.

Pets also provide emotional support and companionship that can help seniors — including those who may be divorced or widowed — feel more secure and happy. The National Poll on Healthy Aging found that, among respondents who had pets, 88 percent said their pets helped them enjoy life, and 86 percent said their pets made them feel loved.

Seniors considering getting a pet can explore the many benefits to doing so.

• Reduce pain: A 2012 study published in Pain Magazine found therapy dogs provided “significant reduction in pain and emotional distress for chronic pain patients.”

• Feeling of purpose: Caring for an animal not only stimulates physical activity, but it also can give seniors a reason to get up and go, which equates to a feeling of purpose.

• Altered focus: Having a pet can help seniors focus on something other than physical or mental health issues and preoccupations about loss or aging, according to New York-based psychologist Penny B. Donnenfeld.

• Increased physical activity: Pets require care, and that interaction can get seniors moving more than if they didn’t have a pet.

• Improved health: Ongoing research from Harvard Medical School has found dog owners have lower blood pressure, healthier cholesterol levels and lower risk of heart disease than those who don’t own a dog.

• Stick to routine: Caring for pets helps seniors maintain a routine. Having structure after retirement can be important to ward off risk of depression. Staying on top of feeding, grooming and other pet needs also can help prevent cognitive decline.

Pets bring many benefits to their owners’ lives, and they may be the perfect remedy for seniors looking for a friend and purpose.

Tips to help seniors travel safely

Travel was once a key component of the picture working professionals created of their ideal retirements. While the COVID-19 pandemic put many retirement travel plans on hold in recent years, jetting off to distant locales is once again on retirees’ radars.

A 2022 survey from AARP found that individuals 50 and over were poised to not only get back on the road, but also spend significantly more money on travel. Prior to the pandemic, Americans 50 and over spent $7,314 annually on travel, according to data from AARP. By spring 2022, individuals in that same age bracket indicated a readiness to spend $8,369 on travel. Eagerness to get back on the road, in the air or on the high seas could make it easy to overlook some principles of safe travel. However, such an oversight could lead to complications that could make it hard to enjoy time away from home. The following tips can reduce the likelihood that seniors encounter trouble while traveling.

• Determine if any health issues are affecting your desired destinations. The Centers for Disease Control and Prevention has a website devoted to travel vaccines

(cdc.gov/travel/page/travel-vaccines), and that page can be an invaluable resource for individuals planning a vacation. What’s more, the CDC even provides a specific list of destinations and the latest travel health notices for each of those nations. That list, accessible at cdc.gov/travel/destinations/list can help seniors determine if there are any health-related safety issues in countries they hope to visit.

• Speak to your physician. A pre-trip consultation with a physician can uncover any issues that might arise while you’re away. Such issues may be easily managed for domestic travelers who are not planning to visit any especially remote locations, but they will not necessarily be as easily navigated when traveling overseas. Physicians can recommend certain vaccinations or measures to ensure your health while away. In addition, a pre-trip doctor visit is a great time to refill prescriptions that you will need while you’re away.

• Take financial precautions as well. Of course, not all travel-related concerns are medical. Finances also require some pre-trip attention. Inflation has caused a sharp spike in the price of various commodities since

the start of 2022, so travelers should study up on the cost of food and attractions at their destination to ensure they have enough money to enjoy themselves. Baggage costs have risen significantly in recent years, so seniors traveling on a budget may want to pack less and do laundry while traveling in an effort to save money. In addition, the unpredictable nature of travel since the onset of the pandemic has underscored the utility of travel insurance. Seniors can look into travel insurance that could reimburse them in the case of delays or cancellations.

• Privately share your itinerary. Prior to departing, share your itinerary with friends and family. Avoid sharing the itinerary on social media platforms, which can make you a target for criminals at home and at your destination. The itinerary should include where you’re staying, the dates you’re visiting certain locations and the dates of activities you’ll be engaging in on your trip.

Seniors rediscovering the joy of traveling can take various measures to make their trips more safe.

How seniors can help themselves and others through mentoring

The role of mentor is complex and sometimes vulnerable to misinterpretation. According to the employment resource Indeed, a mentor is an individual who acts as an adviser or coach for a less experienced person. Mentors often share their experiences and may even offer advice to their mentees.

Anyone can serve as a mentor, though individuals who accept that responsibility are typically older and/ or more knowledgeable than their mentees. Mentors may be athletic coaches, teachers, business associates, or esteemed family members. Mentoring is something older adults can consider as they look to share their knowledge with others.

Mental and emotional benefits

Many successful individuals credit mentors with helping them achieve their goals. However, mentors also walk away from mentoring having gained something significant. According to the caregiving company Seasons, mentoring can keep an aging mind sharp. Being a mentor may help at-risk seniors reduce their chances of developing dementia, particularly Alzheimer’s disease. According to a 2009 study published in the Journal of Gerontology, gains were shown for mentors in “executive function and in the activity of prefrontal cortical regions in older adults at elevated risk for cognitive impairment.”

Mentoring also may give seniors extra reasons to get up and go each day. A scheduled task like mentoring fosters social interactions and changes of scenery. Information published in Harvard Business Review indicates seniors who mentor young people may be three times happier than

people who do not. Qualities of good mentors

Seniors considering mentoring should go over what can make a good mentor-mentee relationship. The following are some characteristics of successful mentors.

• Engage: The mentor should show genuine interest in the mentee, asking about their goals and expectations. Conversation should come easily.

• Participate actively: It’s import-

ant to make the time for mentoring sessions according to what the mentee can manage with his or her schedule. Lessons should be tailored to what the mentee hopes to gain from the relationship. Gauging success along the way and tweaking things as necessary can keep mentoring sessions on target.

• Listen well: Mentors recognize the importance of listening first and then responding to the questions and

needs of the mentee.

• Possess expertise: A mentor needn’t have an advanced degree or special certification, but he or she should have more experience in a given field or subject than the mentee.

Mentoring is a consideration for seniors looking to remain active in their communities and share their knowledge with others.

— Metro Creative

Tax breaks aging taxpayers may

Growing older comes with many perks for those who are open to exploring the benefits.

In addition to senior discounts on movies, meals and more, moving into one’s golden years could offer some breaks when it comes to taxes and finances.

It is always best to go over tax- and finance-related plans with an accountant or certified financial planner to figure out what is in your best interest. However, generally speaking, here are some potential age-related tax perks.

Increase retirement savings

Older individuals can contribute more to employer-sponsored retirement accounts and Roth or traditional individual retirement accounts (IRAs), ac-

cording to AARP. For 2023, the contribution limit for employees who participate in 401(k) and 403(b) programs, most 457 retirement savings plans and Thrift Savings Plan through the U.S. Federal Government can increase their contributions to $22,500 — a jump of $2,000 from last year. Those over age 50 can maximize contributions even more, up to a total of $30,000.

Larger standard deduction

The Balance Money says for tax year 2022, people age 65 or older can add an extra $1,750 to the standard deduction they’re eligible for if they are unmarried and not a surviving spouse. Those who are married and file joint returns

can add $1,400. For tax year 2023, those amounts go up to $1,850 and $1,500. In addition, the standard eligible deductions increased. Most older taxpayers feel the bigger standard deduction plus the extra standard deduction is more than any itemized deductions they can claim and choose this option when filing their returns.

Reduce taxable income

The ability to contribute more to tax-defered retirement accounts enables older adults to reduce their taxable incomes. This, in turn, reduces the amount that needs to be spent on income taxes.

Changes in filing threshold

According to The Arbor Company, which oversees se-

nior living communities, the filing threshold is the income that must be made before being required to file a tax return. Typical taxpayers who are either employees or retired and drawing pensions or Social Security find the threshold increases over age 65. Single filers over age 65 do not need to file returns if their incomes are $14,050 or under. Married filers over age 65 have a threshold of $27,400. If primary or sole income comes from Social Security or a pension, those over age 65 may not have to file returns at all.

Elderly or disabled tax credit

Differing from deductions, a credit for taxpayers is available to people age 65 or older or

retired persons on permanent and total disability who receive taxable disability income for the tax year, according to the Internal Revenue Service. In addition, this credit is for those who have an adjusted gross income or the total of nontaxable Social Security, pensions, annuities, or disability income under specific limits. The eligibility levels change from year to year. Credits range from $3,750 to $7,500. These are some of the tax breaks American seniors can expect when filing their income tax returns. Speak with an accountant and financial planner about other perks that come with aging. Individuals also can visit www.irs.gov for further information.

5 common identity theft scams

Consumers can never let their guard down when it comes to identity theft. Personal information is much more accessible in an increasingly digital world. Consequently, instances of identity theft and consumer fraud continue to grow.

• The Identity Theft Research Center (ITRC) reported a record number of data compromises in the United States in 2021, amounting to a 68 percent increase over 2020.

• The Federal Trade Commission’s Consumer Sentinel Network received more than 5.7 million reports of fraud and identity theft in 2021.

The FTC says identity theft is when someone uses your personal or financial information without your consent. Commonly stolen data includes addresses, credit card numbers, bank account information, Social Security numbers, or medical insurance numbers.

Though thieves can gather information by intercepting it through digital channels or

simply by stealing mail or going through trash, many times people inadvertently share personal information with scammers themselves. Here’s a look at five common scams.

1. Phone scams

Phone scams may involve telemarketers trying to sell you something in exchange for personal information given over the phone, as well as people impersonating government agencies or credit card companies.

“Please confirm account information” or “We’ll need your financial information to process” are some of the phrases these scams utilize. Never give out personal information over the phone unless you’ve confirmed the individual you’re speaking to is legitimate.

2. Text links

The Pew Research Center says 81 percent of adult mobile phone users use text messages regularly. Scammers utilize text messages to try to gain information. The text includes a link to a site that will request personal

information. Do not respond to such texts and avoid clicking on the links.

3. Phishing emails

Phishing emails look like they are coming from legitimate sources, but they often contain malware that can infiltrate computers and other devices to steal identity data. Phishing increased during the COVID-19 lockdowns as more people were working from home, according to the ITRC.

4. Medicare card verification

Older individuals long have been targets of criminals. Seniors are now being called, emailed or even visited in person by scammers claiming to represent Medicare. Perpetrators of this scam offer new services or new chipped Medicare cards in exchange for verification of Medicare identification numbers. Medicare numbers should be carefully guarded, and seniors should keep in mind it’s highly unlikely Medicare representatives will contact them in this way.

5. Data breaches

It’s not just a home computer or phone breach you need to worry about. According to ARAG Legal, security experts indicate many major companies are being breached. By the time it’s discovered that data was stolen, your personal information, which usually includes credit card numbers, email addresses and home addresses, has been

circulating for some time. While it’s impossible for private citizens to prevent this type of data breach, a credit monitoring service can alert consumers if their information shows up where it seemingly doesn’t belong. Identity theft is an ever-present threat and consumers must exercise due diligence to protect their personal information.

— Metro Creative

How to make bathrooms safer for seniors

“Danger” might not be the first word to come to mind when individuals consider their bathrooms, but perhaps it should be? After all, the Centers for Disease Control and Prevention reports that each year more than 1.5 million aging adults visit emergency rooms for fall-related injuries, many of which occur in the bathroom.

Many falls and spills that occur in the bathroom can be prevented. Seniors or their loved ones can make some minor adjustments to bathrooms so falls are less likely to happen.

• Install grab bars in the shower and bath and elsewhere, as necessary. Grab bars make it easier for aging men and women to get into and out of the shower or the tub by giving them something to

hold onto. This can be especially helpful for seniors who must step up and over their tubs to bathe. Though they’re primarily used in showers and tubs, grab bars also can be installed alongside toilets for seniors who could use a little help sitting down and getting up from their toilets. AARP notes that sheltering arm grab bars provide the best support around toilets. Such grab bars come around both sides of the toilet and look similar to armrests.

• Install LED lighting. Poor lighting in a bathroom can make it hard for seniors to see, which can make them more vulnerable to slips and falls. That’s especially so for seniors who find themselves making frequent bathroom visits overnight. Even bathrooms with seemingly

adequate lighting may be dangerous if they feature dated light fixtures that rely on incandescent bulbs to light the room. Incandescent bulbs burn out with greater frequency than LED alternatives, which can last for years. The longer bulbs last, the less often seniors need to change them, which also reduces their risk for injury. In addition to replacing traditional fixtures with LED alternatives, individuals can plug in LED night lights that make it easy to see when making nighttime visits to the bathroom.

• Utilize non-slip bath mats. Non-slip bath mats often utilize rubber-backed liners to ensure the mats stay put even when floors get wet or damp from condensation after a hot bath or shower. Non-slip mats can be placed where in-

dividuals will enter and exit the shower and even by the toilet and sink so individuals always feel steady on their feet.

• Clean bathrooms regularly. Bathroom surfaces can grow slippery from soap scum, condensation and previous spills. Prompt and routine cleaning can reduce the likelihood that seniors will fall in their bathrooms. Seniors who have difficulty keeping up with household cleaning can hire a cleaning service or ask a younger relative to help them keep their bathrooms clean and safe.

Seniors can fall anywhere in a home, but may be more likely to do so in a bathroom. Various measures can help make bathrooms safer for aging individuals.

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