Senior Lifestyles Inside... Alzheimer’s discussion
Alzheimer’s Association’s Linda Brown talks about the disease at Park Centre in special presentation ................. p. 4
Beat the heat
Discover important ways to help seniors stay cool and protected from the summer heat ......... p. 2
Retirement differences
Retirement isn’t always the same for men and women, look into what causes those variations .............. p. 5
Summer 2015
Senior Lifestyles • Summer 2015 – Page 2
Important information to help protect seniors from summer heat Brandpoint Staying cool during summer heat isn’t just a question of comfort for senior citizens, it’s a matter of good health. High temperatures can lead to serious heatrelated illnesses such as heat exhaustion and heat stroke, and older people are at greater risk, no matter where they live, health experts say. “As we get older, it gets more difficult for our bodies to manage extreme heat,” said Dr. Kevin O’Neil, chief medical officer for Brookdale senior living. “A number of factors contribute to
this problem, including physiological changes, increased use of medications — such as diuretics — that can contribute to dehydration, chronic health conditions, and dementia that may make it difficult for people to recognize thirst or to know how to properly protect themselves from sun and heat.” Heat-related deaths occur more frequently among older people than younger age groups, with those older than 75 being substantially more at risk, according to A 2014 National Health Statistics Report by the Centers for Disease Control and Prevention. In fact, heat-
related illnesses claimed more than 3,300 lives between 2004 and 2010 — more than 1,200 fatalities occurred among people older than 64. O’Neil, whose organization serves approximately 100,000 seniors in 1,147 communities throughout the United States, offers guidance on how seniors and their care-givers can act to prevent heat-related illnesses: Learn the symptoms of heat exhaustion and heat stroke Heat exhaustion and heat stroke are the most serious forms of heatrelated illness, and they
can be fatal for older people. Symptoms of heat exhaustion include heavy sweating, nausea, weakness or fainting, and cold, clammy skin. Heat stroke symptoms include a body tempera-
ture higher than 103 degrees Fahrenheit, hot or red skin, a fast pulse and possible unconsciousness. If you recognize any of these symptoms in yourself or a senior loved one,
Park Centre...
seek medical assistance immediately. For heat stroke symptoms, call 911 for help. It’s critical to treat both conditions as quickly as possible. HEAT | 11
My name is Andrea Jensen. I grew up in Newton and my dad worked for Maytag. My mother broke her arm and needed skilled nursing care and subsequent care in assisted living. We chose Park Centre. My mother’s care has been the best care that could possibly be provided. The staff are obviously carefully screened for their loving personalities. If there was more time, I could tell you stories about the wonderful care my mother has experienced at Park Centre. The community is bright, superbly clean, spacious and well kept. Mom needed x-rays but it was not problem, there is an interior hallway to Skiff Hospital. The food is also well chosen and my mother really loved her meals. Park Centre Administration is also focused on customer service and very accommodating. My mother recovered and returned to her home. If she ever needs assisted living again, we know where she will receive the very best, most loving care possible, Park Centre. 500 First Street North Newton, Iowa 50208 641-791-5000 www.wesleylife.org/ParkCentre
Senior Lifestyles • Summer 2015 – Page 3
How to eat after 50 Metro Creative As people age, their dietary needs begin to change. Foods that were once staples of your diet as a youth may be restricted once you hit a certain age, while other foods you may have always avoided may now be necessary to fuel and support a healthy body. Eating healthy foods and exercising may not be enough to sustain health, as hormonal changes and other health effects as a person reaches age 50 can have a profound impact on his or her nutritional requirements. The following are a few things men and women over 50 may want to consider as they look to eat a healthy diet for years to come.
tain their muscle mass. The amount of protein needed at a younger age no longer may be adequate. Look for lean sources of protein from fish and poultry. Beans are also a low-fat source of protein that can help fulfill daily protein requirements.
More fiber Eating more fiber can help with digestive and intestinal problems, such as constipation. Constipation can occur when fiber intake is not enough, coupled with a more sedentary lifestyle. The best way to get fiber is through diet. Leave the skins on fruit and vegetables and choose whole fruits over juices. Whole-grain breads and cereals also are good sources of fiber. Dry beans and lentils can add a fiVitamin D Both men and women age 50 and ber boost. Always increase fiber slowly up have a reduced ability to produce to determine your tolerance. vitamin D through exposure to the sun. Extra vitamin D will be needed EATING | 9 from foods and supplements. Everyone over the age of 50 should take a daily vitamin D supplement of 400 IU (10 µg), according to Canada’s Food Guide. Without adequate vitamin D, bone strength and health can deteriorate because vitamin D promotes calcium absorption. Vitamin D also has other roles, including helping neuroLo c a l muscular and immune function and reducing inflammation. S e r v ic e
Lift Chairs In Stock order by phone 888-792-3100
Increase protein According to Christine Gerbstadt, MD, RD, a spokesperson for the Academy of Nutrition and Dietetics, as they age, men and women need more protein in their diets to main-
HOURS
Mon 9-8 Tues-Sat 9-5 Sun 1-5
FREE DELIVERY
Friendly fats People over age 50 should increase their intake of unsaturated fats and reduce consumption of saturated fats. Nutrient-rich unsaturated fats can guard against heart conditions, protect against stroke, keep skin supple, and even help men and women maintain good neurological health. Omega-3 fatty acids can be found in nuts, olives, seeds, and fatty fishes.
Dietary recommendations change for people age 50 and older.
Attention Denture Wearers:
Unable to eat what you want? Dentures shift, tilt, wander? Tired of messy denture adhesive? Gums sore?
Consider “Mini Dental Implants” for Denture stabilazation.
Always Accepting New Dental Patients
(641) 792-1445
Call NOW! Where you will find Service, Solutions, and Your Smile.
Steven G. Rabedeaux, DDS Master of the Academy of General Dentistry
2400 1st Ave E • Exit 168 Newton www.newtonfurniture.com
File Photo
1919 1st Avenue East • Newton, IA • www.thedentalpractice.net
Senior Lifestyles • Summer 2015 – Page 4
Talking about Alzheimer’s Spokesperson sheds light on the disease during Park Centre program By Savannah Eadens Newton Daily News
Every 67 seconds, someone in the U.S. develops Alzheimer’s. It is estimated that nearly 500,000 new cases of Alzheimer’s disease will be diagnosed this year. Many do not know the facts about the disease, and some simply do not want to talk about it, said Linda Brown, a spokesperson for the Alzheimer’s Association. Brown led a program at Wesley Life’s Park Centre in June, in the hopes of educating residents about AlSavannah Eadens/Daily News zheimer’s disease. Brown said dementia and Linda Brown of the Alzheimer’s Association, explains the 10 warning signs of Alzheimer’s. Brown gave a program at Park Alzheimer’s are not synonyCentre in June. mous, rather Alzheimer’s is a
form of dementia. Dementia describes a state in which the brain is deteriorating, usually in old age. The Alzheimer’s Association is one of the leading nonprofit organizations in researching the disease. Currently, there is no treatment or cure for Alzheimer’s. “Unfortunately, it just has to take its course,” Brown said. “But the mission of the Alzheimer’s Association is to find a treatment or cure for the hundreds of thousands of people affected.” In addition to funding research, the Alzheimer’s Association offers 24/7 hotline service for anyone to call, as well as support groups, social work-
ers and legal and financial planning. The Alzheimer’s Association also raises money through the Walk to End Alzheimer’s. Brown said she participated in a recent fundraiser called the “18 hour day,” in which they walked for 18 hours all through Des Moines, to symbolize the journey of dementia victims. “Programs such as this — that provide information — are one of the most important things to get to people,” Brown said. “People need education on the behavior of dementia victims, how to handle and just generally knowing what to do and how to talk about it.” As with old age, many experience memory loss of some
We’re not satisfied until your questions are answered.
New Therapy Programs...
Medications are powerful, and because of their potential to interact with each other, it is important that we learn to manage them properly. Don’t hesitate to call one of our professional pharmacists. They are here to help you with your questions and concerns.
is what Newton Health Care Center offers our rehabilitation patients. We invite you to visit us and see how our new Diathermy and Iontophoresis programs can shorten your rehabilitation stay to get you home even sooner!
4 Diabetic Shoes 4 No machines when you call 4 FREE Delivery 4 Fast, friendly service 4 Convenient Drive-Up 4 We Accept All Medicare D Insurance Plans 4 Zostavax Vaccinations for Shingles Prevention
641-792-3111
Meet our dynamic TruRehab Team! Find out why more and more patients and their families are making us their number one choice for residency and short-term rehabilitation.
Call Kelly for a tour today!
Hours: M-F 8:30 am-6 pm Sat. 9 a.m.-2 pm
212 First St. N., Newton Locally owned and operated by Larry & Dianna Ambroson, RPh
Serving Newton for
16 years!
(641)792-7440 200 S. 8th Ave. E.
www.newtonhealthcarecenter.com
Senior Lifestyles • Summer 2015 – Page 5
form; however, dementia and Alzheimer’s are a different, more extreme version of memory loss. There are many diseases that mimic Alzheimer’s, so it is important to know what the disease is and isn’t. “The most important thing we tell senior citizens is to go see your doctor, especially if any of these signs apply to you,” Brown said. “You need to know what you’re dealing with.” The Alzheimer’s Association helps to explain the facts about the disease. According to website, Alzheimer’s is the sixth leading cause
workers, social workers and even friends to support the family,” Voshell said. Many do not recognize the signs of Alzheimer’s, or choose to ignore it. Brown said it is most important that families take the proper steps to help their loved one and prepare the inevitable journey of Alzheimer’s. The Alzheimer’s Association continues
Contact Savannah Eadens at newsroom@newtondailynews.com
Savannah Eadens/Daily News Residents of Newton’s Park Centre attend a program with Linda Brown, a speaker for the Alzheimer’s Association. The residents learned about the signs of Alzheimer’s, as well as how to understand and deal with the disease.
Savannah Eadens/Daily News Park Centre Director of Marketing Margot Voshell helps Linda Brown pass out informational packets about Alzheimer’s disease. Voshell helped mediate the Alzheimer’s Association presentation in June.
of death, women in their 60s are two times as likely to develop Alzheimer’s than breast cancer, Alzheimer’s is hereditary, people generally live eight years after diagnosis (average is two to 20 years), women are more likely to develop the disease
to provide fundraisers to research and find a cure for the disease. It is currently looking for people willing to participate in clinical studies to help understand Alzheimer’s. For more information about the Alzheimer’s Association, go online to alz. org/elearning or contact them at 800-272-3900.
and one in three seniors die with Alzheimer’s or another form of dementia. “Programs like the one provided by the Alzheimer’s Association lets people know they’re not alone, that there are people here to support and help them,” said
Park Centre Director of Marketing Margot Voshell. “We hope that the residents experiencing Alzheimer’s understand that we know they are doing the best they can. It helps them to feel at ease gaining the skills and tools to use to combat the disease.”
Bailey Rock, a nurse in the Alzheimer’s unit at Newton’s Park Centre said that every single day with the patients is different. “Everyone has good days and bad days and taking care of the people here is just like taking care of other elderly people, sometimes they have mood swings and sometimes you just have to remind them that you’re there to help,” Rock said. Many families are unsure how to take care of a loved one with Alzheimer’s, and as much as some would like to take care of their aging family, many cannot. Rock said the hardest part for some families is when their loved one does not recognize them. “A lot of people feel like a failure when they can’t take care of their family, but it takes the doctors, family, case
10 warning signs of dementia 1. Memory loss that disrupts daily life 2. Challenges in planning or solving problems 3. Difficulty completing familiar tasks 4. Confusion with time or place 5. Trouble understanding visual images and spatial relationships 6. New problems with words in speaking or writing 7. Misplacing things and losing the ability to retrace steps 8. Decreased or poor judgement 9. Withdrawal from social work or activities 10. Changes in mood and personality — Alzheimer’s Association
Senior Lifestyles • Summer 2015 – Page 6
Cataract surgery common and effective Metro Creative As men and women age, their risk for cataracts increases. Starting at age 50, cataract risk
rises, and that risk only grows more significant as men and women get older. The National Eye Institute predicts that, by the year 2050, 50.2
million Americans will experience cataracts. The lens of the eye is normally clear, but as a person ages, the lenses can begin to cloud and
lead to impaired vision. Cataracts can cause blurry vision and increase the glare from lights, affecting how a person can manage daily activities. Cataracts also may make it more difficult for eye doctors to examine the back of the eye during routine visits to detect conditions such as age-related macular degeneration or diabetic retinopathy. Eye experts routinely recommend cataract surgery when cataracts interfere with daily activities, such as driving, watching television or even reading medication bottles. Surgery is a safe and common way to treat cataracts. The American Optometric Association says
cataract surgery involves the removal of the natural lens of the eye, which is replaced with an artifical lens. This clear, plastic intraocular lens, or IOL, requires no special maintenance and is designed to properly focus. In many cases, the eye doctor will make a small incision in the side of the cornea, where he or she inserts a tiny probe. This device will use ultrasound waves to soften and break up the lens into small pieces, which are removed by suction in a process known as phacoemulsific ation. The cataract lens is removed, but the thin, outer layers of the lens, called the lens capsule, are not touched. Afterward, the IOL is placed
in the lens capsule. If the cataracts have advanced and phacoemulsification is not an option, the eye doctor will have to find another way to remove the lens. The IOLs used may be monofocal, fixedfocus, accommodating, and multifocal lenses, and which type of lens is best for a patient’s needs will be determined by the eye doctor. Cataract surgery may only take 15 minutes, though patients will likely spend more time at the surgical facility to allow for prep time and post-operative evaluation. Recovery will involve the use of medicated eye drops several CATARACT | 9
Y o u C A N A ff o rd M c C a n n ! McCann Village Apartments are funded by the Department of Housing and Urban Development (HUD). Housing assistance is available. Those who qualify do not pay more than 30% of their annual adjusted income for rent and utilities (except for telephone, cable and internet). You may apply if you are 62 years old or above, mobility impaired and age 18 or older, and within HUD established income limits.
Call 792-3018 for information.
M c C a n n V il la g e Ap a rtm ent s Affordable Senior Living
1105 E. 12th St. S., Newton / www.mccannvillage.com
Blue M Senior Lifestyles • Summer 2015 – Page 7
How to build and maintain strong bones Metro Creative Osteoporosis, a disease that causes bones to become weakened and brittle over time, affects millions of people across the globe. The International Osteoporosis Foundation says an osteoporosis-related fracture occurs roughly once every 3 seconds, accounting for more than 8.9 million fractures a year. Younger individuals typically heal from fractures more quickly than older adults, who often discover that fractures greatly impede their mobility and quality of life. Bone health is important at any age, but it is particularly crucial as a person gets older. Without a strong framework of bones, the body collapses
Green Hammer Ribbon 1 in concert, with vitamin work Green Hammer Ribbon 1 D helping the body to absorb calcium so it can find its way into bones. Experts advise getting the right ratio of calcium, protein and vitamin D to safeguard against osteoporosis. The Institute of Medicine suggests that adultsGreen get GreenHam H between 600 and 800 international units (IUs) of vitamin D every day, and between 1,000 and 1,300 milligrams of calcium daily. Dairy products, such as low- and nonfat milk, yogurt and cheese, are high in calcium. Dark green vegetaGreen Hammer Banner Green Hammer Banner bles and almonds contain calcium in smaller amounts. Obtaining calcium and vitamin D through natural sources is which is bound together by always preferable, but doctors calcium and other trace minerals. Vitamin D and calcium BONES | 9
HAMMER HAMMER
MEDICAL MEDICALSUPPLY SUPPL
on itself and rates of fracture increase. Fortunately, there are several ways to keep
and maintain strong bones. Bones are largely made up of a protein called collagen,
HAMMER HAMMER
MEDICALSUPPLY SUPPL MEDICAL
Black Hammer Banner Black Hammer Banner
HAMMER HAMMER A GENERAL PRACTICE IOWA LAW OFFICE
MEDICALSUPPLY SUPPLY MEDICAL
Black Hammer Black Hammer
Pantone 355 M
Pantone Reflex
M Pantone 355Modifications M Pantone Blue Reflex Now with Home Blue M Now with Home Medical Modifications from Hammer Supply, from Hammer you can stayMedical safe at Supply, home for you canasstay safe at home long as you want.for as long as for you want. GreenaHammer 1 Call today freeRibbon home GreenaHammer Ribbon 1 Call today for free home assessment from our certified assessment from our certified Home Modificaton Staff Home Modificaton Staff
123 West Second Street North Newton, Iowa 50208 641.792.7000 • www.ottolawyers.com General Practice, Including: Estate Planning • Trusts and Estates • Wills • Probate
• Walk in Tubs Green Hammer Rib • Walk in Tubs •Accessible Showers Green Hammer Ribbon •Accessible Showers •Stair Lifts and Elevators •Stair •Lifts and Elevators Modular Ramps MEDICAL SUPPLY • Modular Ramps •Complete Accessibility Remodeling MEDICAL SUPPLY Green Hammer Banner •Complete Accessibility Remodeling
HAMMER HAMMER HAMMER MEDICAL SUPPLY HAMMER
Green Hammer Banner
Please call or visit our Newton Location at: SUPPLY MEDICAL Black Hammer Banner
1719 1st Avenue EastHAMMER MEDICAL SUPPLY (800) 365-5537 HAMMER Black Hammer Banner
MEDICAL SUPPLY Black Hammer
Black Hammer
Please call or visit our
You have a choice. Choose Hammer. Newton Location at: Please call or visit our
Newton Location 1719 1st Avenueat: East
H ME HA
MED
Green
Green Ha
Senior Lifestyles • Summer 2015 – Page 8
How men and women experience retirement differently Brandpoint
What’s retirement like? The answer may depend upon whether you’re a man or a woman. Women report more positive experiences in retirement than men, yet also say they are more likely to experience negative emotions, especially stress, according to a study conducted by MassMutual. The study’s findings have implications for retirement planning, both financially and emotionally.
“Women often experience high levels of stress before retirement as they juggle both professional and family responsibilities,” said Elaine
Sarsynski, executive vice president of MassMutual Retirement Services. “We are learning that the stress women feel often carries over into retirement, but we’re also hearing that women of ten m a k e more of their ret i re m e n t opportunities and experiences than men.” T h e study surveyed 905 retirees within 15 years af-
ter retirement and 912 pre-retirees within 15 years before retirement. The responses for both groups were evenly split between men and women and respondents had a minimum of $50,000 in retirement savings. One in five women (20 percent) is at least moderately stressed in retirement compared to 15 percent of men, the study finds. Women also a r e m o re likely to feel frustrated, sad, lonely and nervous. Before retirement, women are much more likely than men to report being
stressed. The study finds that 49 percent of women pre-retirees say they are at least moderately stressed compared to 38 percent of men preretirees.
Though whether you are a man or a woman, saving for retirement contributes to positive emotions and experiences in retirement. Those who have a 401(k) or other retirement savings plan were more likely to report experiencing positive emotions as compared to those who did not. Of the retirement plan participants, 74 percent say they are “extremely” or “quite a bit” happy compared to 68 percent who did not participate in a retirement plan and 70 percent RETIREMENT | 9
NEWTON FOOT & ANKLE CLINIC
TOTAL FOOT CARE
TOTAL FOOT CARE 20 Years of Healthier, Happier Feet! Privileges at Skiff Medical Center & Pella Regional Health Center Marshalltown Medical & Surgical Center Dr. Kevin J. Mulvey, DPM & Dr. Sean McMurray, DPM Podiatric Foot & Ankle Specialists
204 N. 2nd Ave. W., Newton, Iowa 641-792-6446
Retirement Living in Grinnell, IA
Build Your Perfect Retirement Home Now! • Affordable, custom-built ranch style single family homes with 2 or 3 car garages • 1,800 to 2,400 sq. ft. living space with the option of a basement • Situated in a park-like setting Seeland Park offers the ideal home ownership without the typical work, costs and hassles of home maintenance.
641-236-7592 • 2021 4th Avenue, Grinnell, IA 50112 SeelandPark.com • Facebook.com/SeelandPark
Senior Lifestyles • Summer 2015 – Page 9
Bones Continued from Page 7 may suggest supplementation if foods are not providing what a person needs to meet
the minimum recommended levels. Exercise is another important component of building strong bones. The National Osteoporosis Foundation says 30 minutes of exercise each
day can help. Higher-intensity exercises should be mixed with lower-intensity workouts for the best results. Weight-bearing exercises, such as hiking, dancing and stair-climbing,
Cataract
Eating
Continued from Page 6
Continued from Page 3
times daily, and a protective eye shield should be used while sleeping. As the eye recovers, a special pair of post-operative sunglasses are required to protect the eyes from bright light. Eye doctors also advise patients to avoid strenuous activity, including exercise, for at least the first week of recovery. Water splashed in the eyes can cause infection, so swimming should be avoided and caution should be taken when bathing or showering. All About Vision says it can take several weeks for the eye to heal sufficiently. If both eyes require surgery, doctors will often wait one to three weeks before performing surgery on the second eye. Learn more about cataract surgery by speaking with your eye doctor or visiting www.aoa.org.
Fewer calories The National Institute on Aging says women over the age of 50 need between 1,600 and 2,000 calories, depending on how physically active they are. Men need between 2,000 and 2,400 calories per day. With each passing year there is a decrease in the energy required to maintain body weight, so caloric intake should be adjusted accordingly. More water As a person ages, his or her body may not signal it is thirsty as well as it once did, so it’s possible that you
can build between 1 and 3 percent of bone. An exercise regimen also should include lifting weights or using resistance bands. Activities that promote good posture and
may not recognize when you are thirsty or dehydrated. The Mayo Clinic recommends around nine
Retirement Continued from Page 8 of retirement plan participants say they are “extremely” or “quite a bit” relaxed compared to 61 percent who did not have a plan. “Overall, positive emotions for both men and women tend to increase and negative emotions tend to decrease in retirement,” said Mathew Greenwald, president of Greenwald & Associates, whose firm conducted the study on behalf of MassMutual. “People also tend to exaggerate expectations for retirement, especially women, partly be-
flexibility can help improve balance and alignment of the body. Perform stretches smoothly and slowly after exercising to maintain your range of motion. Quitting smok-
to 10 cups of beverages per day to remain hydrated. Eating healthy and changing one’s diet is important
cause it’s difficult for many people to envision what life in retirement will actually be like.” In the years before retirement, women have markedly higher expectations than men for enjoying the social aspects of retirement and somewhat lower expectations for their financial fortunes. During retirement, women report having less free time than men and yet are more likely to have new experiences, find more time for friends, and enjoy more opportunities. Men’s expectations tend to be more in line with their eventual experiences, which are typically less fulfilling than women, ac-
ing also can promote strong bones. Smoking has been linked to poor skeletal health in both men and women, and the longer one smokes, the greater one’s risk for fracture.
as a person ages, as dietary needs at age 50 may be quite different from what they were at age 30.
cording to the study. Sarsynski recommends that pre-retirees take steps to help themselves gain a more concrete understanding of what their lives may be like once they retire. “Spend time with retirees to gain insights and better prepare both financially and emotionally for retirement,” Sarsynski says. “We also suggest that pre-retirees track all of their purchases, especially when on vacation or participating in activities they enjoy. That will help them better understand how costly, and therefore how feasible, the lifestyle they envision will actually be.”
Senior Lifestyles • Summer 2015 – Page 10
641-792-7900
Chad E. Klein, O.D.
Kristin K. Rhoads, O.D.
“Our Mission...Is Your Vision” 100 N. 4th Ave. W. • Newton, IA
Toll FREE 1-800-874-8546 Phone Answered 24 Hours For Emergencies Every Thursday *Senior Admission is $1 a day for non-members
DO SOMETHING EVERY DAY THAT CHALLENGES YOU! Let the staff at the Newton YMCA help you reach your fitness challenges. Call us today to discuss our many membership options! 641-792-4006
“Private Suites” Private Skilled Suites complete with hotel style amenities! Call to schedule a tour of our beautiful facility.
HERITAGE MANOR
1743 S. 8th Ave. E., Newton • 641-792-5680
Queen Adjustable Bed with Gel Memory Foam
1701 1st Ave. W., Hwy 14 & Hwy 6 in Newton Phone: (641) 792-2240 Toll Free: (877) 440-6755 StoreForHomeFurniture.com
999
$
All sizes sale priced Free Deliver, Setup & Removal of your old set.
Mon & Thurs 9:30 am-8:00 pm; Tues, Wed, & Fri 9:30 am-5:30 pm Saturday 9:00 am-5:00 pm; Closed Sundays
5 simple time-tested tips for aging well Brandpoint A health renaissance is taking place in America as more people are embracing aging well and being proactive rather than reactive about their well-being. Prevention has become the focus, and many aging Americans are turning to time-tested methods for keeping their bodies and minds healthy so they can live longer, higher-quality lives. Kristen Johnson, certified personal trainer, registered dietician and nutrition expert at www.ontargetliving.com points out five timetested strategies for aging well.
1
Daily exercise
“Daily movement is the real fountain of youth. It keeps us healthy from the inside out,” Johnson said. She notes that quality over quantity is what really matters. “When it comes to improving overall fitness, high-intensity exercise for a short amount of time may be much more beneficial than low intensity for a long amount of time,” Johnson said. “Research suggests that fat-burning hormones like human growth hormones and testosterone are stimu-
lated by high-intensity exercise, while fat-storing hormones like cortisol may be lowered. Try increasing the intensity and frequency of your exercise, while decreasing the time spent.”
2
Superfoods
The foods you eat influence how you look and feel, from glowing and confident to lethargic and sick. Selecting foods that people have eaten historically as nutritional powerhouses can help boost overall wellness. “Superfoods are nutrient-rich foods, such as fruits, vegetables, ancient
Senior Lifestyles • Summer 2015 – Page 11
grains, healthy fats and lean proteins,” says Johnson. “These foods naturally contain high amounts of antioxidants, vitamins and minerals, which all contribute to healthy aging.” A few to focus on: • Carrots, squash and sweet potatoes are extremely beneficial for eye and skin health, thanks to high levels of beta-carotene, a type of vitamin A. • Any brightly colored fruits and vegetables will have an abundant amount of antioxidants, and these help prevent oxidation and cell damage. Examples: raspberries, kale and cabbage. • Carbohydrates like healthy grains, beans and potatoes help you produce serotonin, a calming and satiety hormone that helps fight stress and anxiety’s negative effects.
3
Nutrients
Supplements help fill nutritional gaps, especially as the aging body requires greater amounts of certain vitamins and minerals. Johnson points out the importance of omega-3s for aging well. “Omega-3 fats are essential for getting you healthy from the inside out, all while helping improve hormonal balance, brain health, weight loss and metabolism,” she says. “Omega-3 fats are also extremely helpful for healthy skin, hair and nails.” Her favorite? Nordic Naturals Cod Liver Oil. “This contains EPA and DHA, both of which contribute to a healthy heart and brain,” she said. “Cod liver oil also helps improve cellular function, energy and mood. Did you know cod liver oil can actually taste good? Try their delicious orange flavor.”
Heat Continued from Page 2 Fight dehydration “Seniors can be at particular risk of becoming dehydrated during the summer,” O’Neil said. “Normally, when we get hot, our bodies sweat to dissipate the heat, but if you’re dehydrated the volume of fluid in your body is already depleted. That can impact your vascular system, which can affect your blood pressure.” Aging may make you less able to perceive thirst, too, so you may not realize you need fluid. “I tell people to drink
4
Sleep
“Chronic lack of sleep is one of the fastest ways to age the human body,” Johnson said. “Lack of sleep can have a huge impact on the appearance of skin, causing fine lines, wrinkles and dark undereye circles. Not getting
more than you’re thirsty for, especially when exercising or in warmer weather. Eating fruits and vegetables with a high water content, like watermelon, is also a good way to increase your fluid intake, especially if you have trouble remembering to drink more.” Watch for signs of dehydration, including urine that’s a darker yellow, rather than pale or clear. Mild dehydration can lead to heat cramps, and you can combat mild dehydration by simply drinking more. Severe dehydration can lead to heat stroke and may require treatment with intravenous fluids.
enough sleep can also cause your body to release a stress hormone called cortisol.” She notes that adequate sleep can positively influence cognitive ability, mood, weight loss and skin rejuvenation, so it should be a top priority for an aging-well routine. While the right amount of sleep will vary between
Be aware of medications’ effect on heat-related illnesses Most seniors are on at least one type of medication, and diuretics are a common treatment for multiple common disorders, including high blood pressure. Diuretics can contribute to dehydration, and other medications may lower your resistance to the effects of extreme heat. If you’re on a diuretic, increase your water intake during the summer. Be aware that alcoholic beverages may also affect your body’s ability to regulate temperature. Talk to your doctor about your medications and how they may affect you during times
individuals, the goal for most adults is around 7 to 8 hours a night.
5
Social activity
Human interaction can decrease as people age, but it’s more important than ever to form and maintain bonds with others. Partic-
of extreme heat. Be aware of how your medical conditions might elevate your risks Certain medical conditions — such as neuromuscular disorders, cardiovascular disease and renal disease — can increase your risk of overheating, and make you more likely to suffer from heat-related illnesses. People with Alzheimer’s or other dementia may not know when they’re feeling thirsty or too hot, and may not be able to communicate how they’re feeling. Be aware that heat can also make medical conditions worse. Heat-related is-
ipating in social activity is a fun way to enjoy life and reap real health benefits. “The American Medical Association has noted that stress is the basic cause for more than 60 percent of all human illnesses and diseases,” Johnson said. ‘”When you are socially active and surround yourself with people you enjoy, you may be less likely to feel lonely, unhappy, or unfulfilled, all of which can cause unwanted stress.” Finally, there’s no need to become overwhelmed; start an aging-well routine by taking one small step and building healthy habits over time. This is what will lead to long-term success. “Remember that it’s never too late to start living a healthy and happy life,” Johnson said. “Give yourself more reasons to smile and laugh. Did you know research suggests that happy people live longer, healthier and more fulfilling lives?”
sues can elevate your risk of falling, and falls are a leading cause of hospitalization for seniors. Take steps to stay cool Avoid exercising during the heat of the day, especially outdoors, and monitor weather reports for temperature and air-quality forecasts. Choose exercises like swimming and water aerobics, and consider exercising indoors. Check and change the air-conditioning filters in your home to ensure your air conditioning is working at its best to keep you cool. Choose lightweight, lightcolored clothing to help your body stay cool.
Senior Lifestyles • Summer 2015 – Page 12
How did it get so late so soon? It’s night before it’s afternoon. December is here before it’s June. My goodness how the time has flewn. How did it get so late so soon? ~Dr. Seuss Fall and then winter will be here before you know it. Call Newton Village and find out what we have available before the snow flies.
110 N. 5th Ave. W., Newton, Iowa • 641-792-0115