Worthington Active Life February 2017

A special supplement to the Daily Globe

C2 • Daily Globe • Thursday, February 2, 2017

Eating right for better health

Vitamin-rich diet important for seniors

By Jane Turpin Moore Daily Globe WORTHINGTON — “Eat your broccoli,” urge mothers at dinner tables everywhere. “You’re a growing child.”

But the need for proper nutrition doesn’t fade once a person achieves senior status.

After progressing from infancy to adolescence and through young adulthood, maintaining good health as a senior requires continued attention to a healthful diet.

If you’ve developed questionable nutritional habits, Claire Jucht may be able to help.

A registered dietitian employed by the Worthington Hy-Vee store, Jucht readily offers tips for healthier eating that seniors can easily follow — if they’re willing to listen.

“During the winter months, two of

the biggest needs are Vitamin C and Vitamin D,” said Jucht.

“There’s no way, living where we do, to get enough Vitamin D from the sun during the winter months, so seniors should either take a Vitamin D supplement or drink milk containing Vitamin D.” Vitamin C, Jucht says, is valuable in preventing sickness — especially during the winter.

“Seniors tend to be at higher risk for getting common colds, influenza or even shingles, and Vitamin C helps the immune system keep running at a higher level,” Jucht praised.

“Fortunately, citrus is in season, so it’s a good time to buy oranges, grapefruit, limes and lemons to fend off colds.”

EATING RIGHT: Page C3

Bronze Tribute Plan Tim Middagh/Daily Globe

Hy-Vee registered dietitican Claire Jucht is shown in this Jan. 24 photo.

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Daily Globe

• Thursday, February 2, 2017 • C3

EATING RIGHT From Page C2

A nutritional deficiency Jucht is concerned about in seniors involves protein.

“Seniors as a whole don’t tend to eat enough protein, and without adequate protein, the body will take what it needs from your muscles,” Jucht noted.

“Losing muscle mass is very detrimental to seniors because it can lead to more falls, so it’s important to make sure protein is part of your daily diet.”

That doesn’t have to mean eating steak, chicken or hamburger every day, Jucht stressed; many other foods are excellent protein sources, including Greek yogurt, peanut butter and beans or lentils.

“Dairy products, like milk, cheese and yogurt, generally are good sources of protein, but Greek yogurt especially has higher protein levels due to the straining process involved,” recommended Jucht.

And eating enough protein doesn’t have to be expensive, which Jucht understands may also be a worry for seniors living on fixed incomes.

“Peanut butter isn’t too costly and is a good nutritional investment, and it’s even better if you buy the natural formulas that have less added sugar and sodium,” said Jucht.

“Even store brands offer natural peanut butters, and peanut butter has seven to 10 grams of protein per serving.”

Many seniors, and often those who live alone, rely on canned soups. While that’s not altogether a bad option, Jucht says, it can be improved upon in small ways.

“If it’s just tomato soup, you lack protein, so switch it up to bean or chicken noodle soup,” endorsed Jucht.

“What I worry about a lot with soup, though, is its high sodium content, so choosing low- or no-sodium soups would be better.”

Additionally, ambitious cooks can simultaneously save money and boost nutritional content by making their own soup.

“You can buy beans, and especially beans in a bag, for a very reasonable price — maybe under $2 a bag, and that might create 20 servings,” said Jucht. “If you make a big batch, freeze some of it in zip-lock baggies or containers, and then you’ll

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have multiple healthy meals.” raspberries and strawberries, are high in anti-oxJucht, who earned her dietetics degree at South idants and lower in sugar than most other fruits, Dakota State University, urges seniors (and every- like pineapples or apples,” she said. one, really) to look to the rainbow.

“They may be a little higher in cost but they’re “I like to tell people to ‘eat the rainbow,’ to make sure to get a variety of colored foods in their diets,” EATING RIGHT: Page C4 urged Jucht.

Think green, red and orange peppers; lettuce (“the darker the better,” recommended Jucht); beets; oranges; and all kinds of berries.

“Berries, including blueberries, blackberries,

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C4 • Daily Globe • Thursday, February 2, 2017

Keebler and Nabisco cookies and crackers,” said Jucht.

“They’re a nice treat every once in a while, but they’re not nutrient-dense foods; they don’t provide many vitamins and minerals,” she added.

“People tend to fill up on them and then skimp on fruits and vegetables.

“They’re OK in moderation, but it’s best to eat them only occasionally.”

A native of Renner, S.D., Jucht says she views her store dietitian role as a bridge between the hospital and the real world.

“If you have questions about products or are dealing with specific issues like diabetes, recovery from gastric bypass surgery or a heart condition, I can steer you in the right direction.”

Jucht, who’s worked locally since June 2014, also mentioned she offers free store tours as a means of guiding customers to healthy dietary choices.

“I have a soft spot for working with diabetic patients,” she admitted.

But helping seniors and customers of all kinds make nutritionally sound product purchases is satisfying on every day of the week.

“It’s great when something ‘clicks’ in a person’s mind, or when they say, ‘It’s not as hard as I thought it was, I don’t have to give up all the things I love but I can still have a healthier lifestyle,’” expressed Jucht.

“That’s really rewarding.”

For a free store tour with dietitian Claire Jucht, or for other diet-related product questions and advice, call the shutterstock.com Worthington Hy-Vee at 372-7354 and ask for the store dietitian. about incorporating enough into your diet every day.”

From Page C3 Jucht recommends eating a fruit at breakfast, a vegetable and fruit at lunch, and a vegetable and very good for you and can really help fight off colds fruit at dinner.

“Or have some fruit around 3 p.m. with tea as a and generally support your body.” snack; just spread it out throughout the day if that Jucht frequently preaches to seniors, and to anyhelps,” said Jucht. one else who will listen, the importance of eating Something Jucht suggests that seniors cut back five servings of fruits and vegetables each day.

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“I’ve noticed a lot of grocery carts filled with variety of services with the greatest respect “One piece of lettuce on a sandwich isn’t a full serving of vegetables, so try to be conscientious those — things like Little Debbie snack cakes, or to individual family needs.

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Daily Globe

A group of seniors participates in an Aquanastics class Wednesday morning at the Worthington Area YMCA.

• Thursday, February 2, 2017 • C5

Ryan McGaughey/Daily Globe

YMCA doing its part to keep seniors active, healthy

By Gordy Moore Daily Globe WORTHINGTON — While the dominant view of retirement and old age in decades past may have been grandparents reclining in their twin La-ZBoys or whiling the days away with generally sedentary activities, it’s safe to say this is no longer the case.

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C6 • Daily Globe • Thursday, February 2, 2017

YMCA From Page C5

Worthington YMCA Health and Fitness Director Cory Greenway confirmed this trend, while also noting the health benefits that seniors accrue through increased physical activity.

“Research is pointing out more and more that the senior population can benefit greatly from strength training classes and programs. Participating in the classes and strength training lets them have the continued quality of life they want to maintain — strength tends to deteriorate as you age without activity,” Greenway explained.

In an effort to assist this growing population of active, engaged seniors, Greenway and the YMCA offer several different classes, with their base class currently experiencing runaway popularity.

“Currently we have three classes for the senior population: The first is Silver Sneakers Classic, which is a 45-minute basic strength training class,” Greenway said. “We tie group exercises together with strength training and cardio fitness.”

A typical Silver Sneakers Classic session begins with a march in place, to “get the heart rate up,” said Greenway, and then moves to a mix of dumbbells and resistance bands, as well as many chairbased activities.

“It is largely a chair-based class and alternates between sitting and standing, and can be modified to suit any individual needs,” Greenway said.

It’s the Silver Sneakers Classic class that has been seen the largest growth in participation, with anywhere from 30 to 40 regular participants. Due to the high attendance, Greenway is currently mulling over an expansion.

“If we’re looking at 40 people regularly, we need to expand our class options,” he said. “We’re looking at adding a new (Silver Sneakers Classic) class, and we will have more time to reach more people if we do that. We are pretty excited about that.”

The second Silver Sneakers class offered currently has a very different emphasis than the Classic classes—it is a yoga class that emphasizes flexibility and relaxation.

“It’s a half-hour class with a lot of balance, stretching, meditation and relaxation to help people reflect, maintain the flexibility they do have, and potentially improve upon their base flexibility,” Greenway said.

According to Greenway, flexibility is one main way to improve mobility, which is itself a current buzzword in the fitness world. Mobility, Greenway explained, “refers to your joints and the ability of our body to create motion. Flexibility is a way to improve mobility.”

The final main Silver Sneakers-branded class currently offered at the Y is the 30-minute Active Older Adults (AOA) course.

“AOA is a strength-training class as well,” Greenway explained. “We’ll spend one day back in the fitness center using strength training machines, and another day in the gym using dumbbells and free weights.”

On the whole, Greenway pointed out that every one of the YMCA’s fitness classes has a certified instructor in charge, someone with “training and knowledge as opposed to John Doe running a class with no background.”

For those seniors looking for a social, low-impact exercise experience outside of the gym or fitness center, the YMCA also offers an Aquanastics class.

“Aquanastics is 9 a.m. to 10 a.m. Monday through Friday, and we have a very consistent group of 15 for that,” Greenway said. “The class does have an additional charge — even for members, depending on how many sessions you attend — to allocate for pool time.”

And if neither fitness classes nor walking are you cup of tea, the YMCA also has a morning walking group.

“We have walkers that come in the morning and start walking at 8:00 a.m., about 10 people do that — it started with the CAL (Center for Active Living) downtown,” Greenway explained. “They have CAL memberships and come here to use the walking track in the winter and are outside during nice weather. They also have a coffee hour afterwards.”

The YMCA also has Pickleball nets and some equipment, with several regular players.

Although all the senior classes and activities the Y has available serve to strengthen the body, Greenway highlighted the immense social benefits that participating in one of the classes offers.

“Part of what we emphasize here at the Y is the comradery and fellowship that you get with each class as well,” Greenway said. “You develop a close group of friends, and everyone is easy and out-

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Daily Globe

• Thursday, February 2, 2017 • C7

Helping with hearing Raymo offering assistance to young and old alike

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Raymo, the hearing instrument specialist and owner of Southwest Hearing Technologies Inc., said it’s important for people — particularly those of an older age — to make their hearing part of their personal health care routine.

“The biggest thing is we want to catch you early,” Raymo explained. “Maybe you don’t even have hearing loss, but it’s good to monitor your hearing as you go through your life, just like having an annual physical.”

Raymo said it’s a good idea for individuals to have a hearing test in order to have “a nice baseline from where we start.” As hearing diminishes either

HEARING: Page C8 Special to the Daily Globe

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C8 • Daily Globe • Thursday, February 2, 2017

HEARING From Page C7

gradually or suddenly, Raymo can study past tests to determine the best resources for help.

“Ultimately, it’s never too early to start dealing with your hearing health care,” he said.

Better hearing can also come in the form of a large variety of instruments and devices, Raymo added. Gone are the days in which anyone needing a hearing aid wore something both visually obvious and prone to producing sounds of feedback.

“When I first started, there were the little trimpots you would turn with a screwdriver that would change the tone of the hearing aids for individuals,” he said. “Everything today is done wireless and digital.

“When we test your ears and see there is a loss or difficulty, it’s up to us to guide you toward something that fits your lifestyle, your hearing loss and your budget,” Raymo continued. “Just because we have the greatest technology available doesn’t mean that it’s the best option available for your hearing loss. In today’s age, there are so many options and so much available, and the more educated a consumer can be on their hearing loss, and what’s available, the better off they can be.”

Different styles of hearing devices are intended to address various types of hearing loss, Raymo said.

And the technology can vary, too — individuals may opt for a generic hearing aid that requires a battery and is removed at night, or they can get significantly more modern devices.

“Say you have Netflix on your iPad — you can stream it through your hearing aid,” Raymo described. “Or if you want to FaceTime with your kids. ... whatever streams through your Apple device, we can stream it directly through your hearing aids.”

Some larger-sized hearing aids are still utilized for dexterity issues, but the feedback problems that once existed are a thing of the past thanks to today’s technology. No matter the size of the hearing aid, adequate power can be pushed through as a result of digital circuits.

“There is still a purpose with the bigger hearing aids. What we say is hearing loss is more noticeable than the hearing aid,” Raymo said.

Annual hearing tests can only help the consumer be aware of any loss, Raymo said, as individuals often don’t know hearing loss has taken place until it has been pointed out to them. Regular tests ensure Raymo and others at Southwest Hearing Technologies are working right with their patients,

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not for them.

Raymo also stressed that he wants people to take any number of steps that will help keep them from losing their hearing. That’s true for folks young and old alike.

“Today’s younger generation, with all their headphones and iPods and devices, is very prone to developing hearing loss,” he said. “There’s so much that’s directed strictly right to the ear — noise that was 10 feet away is now an inch and a half away, right in your ear.

“Noise is part of our everyday life. We get in our cars and our radios are turned up. We go for a walk or a run … something is in our ears playing. Snowblowing, mowing the lawn, weed eaters — there’s noise in everyday life, and if you can take a little initiative and be aware of your environment, you can help yourself out for the long term.

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Daily Globe

• Thursday, February 2, 2017 • C9

Five smart steps to preserving brain health Brandpoint Everyone knows aerobic exercise gets the heart pumping and lifting weights keeps muscles strong.

But when it comes to keeping the brain healthy, most people are unsure what to do.

As you age, brain health and maintaining memory functions becomes a top concern. Turns out, these issues may begin sooner than you think.

“We tend to think about memory decline as an older person’s issue, but that’s not the case at all,” says Dr. Aimee Gould Shunney, a licensed naturopathic doctor specializing in women’s health and family medicine. “There was a study published in 2012 in the British Medical Journal that examined cognitive function in people age 45 to 70. The researchers did not expect it, but they found evidence of cognitive decline in the 45-year-old participants as well as the older participants.”

She notes there are two basic pathological processes that cause degeneration of the brain: oxidative stress and inflammation. Basically, the standard American diet and lifestyle contribute to those processes. So who is this really an issue for? Men and women of all ages.

No matter your age, you can take charge of your brain health by following these five smart steps from Dr. Shunney:

Make memories and support brain health by spending time with friends and family.

Supplements In addition to a quality multivitamin, Dr. Shunney recommends an omega-3 supplement. “Getting enough omega-3s is one of the most important measures we can take,” she says. “DHA is the dominant omega-3 in the brain. Just like we need to make sure babies have enough DHA to grow their brain, we need to make sure older people get enough DHA to keep their brains healthy.”

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working,” says Dr. Shunney. “Activities that require things to be arranged or puzzles that have to be put together. Crossword puzzles, word games and board games are all great.”

She also notes some activities to avoid: “It’s important to limit certain activities. The constant scanning of social media and newsfeeds eliminates creativity and keeps us on edge. Limit the time you spend doing that and instead do things that cause you to explore and think and put ideas together on your own.”

Socialize

“Social isolation has been linked with cognitive decline,” says Dr. Shunney. “In one study, people Regular sleep who were lonely experienced cognitive decline at Poor sleep is a risk factor for cognitive decline. a 20 percent faster rate than people who were not “Studies show both sleep deprivation and sleep- lonely.” ing too much impact cognitive performance,” Dr. Make time to take a foreign language class, join a Shunney says. “A good goal is to go to bed around Toastmaster’s Club, take a watercolor class — anyHealthy eating the same time each night, sleep for 7-8 hours, and thing that connects you regularly to other people.

“A Mediterranean-type diet that focuses on get up around the same time every morning.” whole foods, good fats and foods high in antioxidants is a great place to start,” says Dr. Shunney. Thinking activities “Would Mom have “I recommend anything that keeps your mind She encourages her patients to focus on getting wanted it that way?” omega-3 fats from fish and monounsaturated fats from olives, olive oil, nuts and seeds. She also recPreplanning a funeral is ommends increasing fruits (especially berries) and not something you do for beans (they’re packed with antioxidants). What’s yourself...it’s something more, research shows a little cocoa, coffee and red you do for your family. It wine can act as antioxidants and are beneficial in spares them from making low to moderate amounts.

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C10 • Daily Globe • Thursday, February 2, 2017

A senior-friendly workout to improve movement and prevent injury

Brandpoint

A natural movement workout might include crawling on your hands and knees for 30 seconds to a few minutes, sitting on the floor and swiveling hips and knees to facilitate standing up, or balancing while walking across a beam. instinctual to all humans. For example, a natural movement workout might include crawling on your hands and knees for 30 seconds to a few minutes, sitting on the floor and swiveling hips and knees to facilitate standing up, or balancing while walking across a beam.

“I realized just how organic this type of exercise is after attending a natural movement training class,” Prigge says. “I came home and saw my 2-year-old daughter doing the same kind of moves I’d just learned in training, without anyone teaching her to do them.”

Prigge offers some advice for making the most of your natural movement workout: Pay attention to your movement and strive to develop awareness of your body’s sensations, and how different movements feel. For example, where do you feel pressure and/or tension in your body when making a particular move? How does shifting your body weight or changing position alter those sensations?

Only perform movements and positions that your body allows without producing pain. Just as walking, sitting, standing and other everyday movements shouldn’t cause pain, your natural movement workout should also be pain-free.

It’s all right — and even advisable — to use your hands for support or raise your hips with bolsters or pillows until you develop greater mobility and strength.

Be kind to yourself and realize it is important to meet yourself where you currently are, rather than where you used to be or feel you should be.

To learn more about natural living and the Mayo Clinic Healthy Living Program, visit healthyliving.mayoclinic.org.

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Brandpoint Exercise is good for everyone, but seniors with mobility or balance issues may wonder what kind of exercise they can do that will be safe, easy and effective. Jogging outdoors, running on a treadmill or lifting weights at the gym aren’t always practical — or enjoyable — activities for everyone. However, one type of exercise works for everyone, no matter your age or ability, because it relies on improving practical movements often involved in everyday activities.

“Natural movement is universal, and it’s about bringing movement back to the basics,” says Bradly Prigge, wellness exercise specialist with the Mayo Clinic’s Healthy Living Program. “It’s not about following the latest fitness craze or learning the newest secret to weight loss. Natural movement is about connecting with your body and cultivating an awareness of your full abilities.”

Rather than engaging in strenuous activity for its own sake alone, natural movement training emphasizes improving the efficiency of practical movements which can include rising from a seated to a standing position, getting up off the floor, crawling, stepping under or over objects, and more. The objective, Prigge explains, is not just to improve health but also enhance how well you can perform each movement.

Efficient movement can help with balance, inspire more healthful activity, and provide practical benefits in everyday life — all of which are especially valuable to seniors facing mobility or health challenges.

“The practice and training of movement shouldn’t feel like a chore or something you have to do,” Prigge says. “Rather, it should empower and liberate you, and, as a result, enhance your life.

Natural movement training can help improve your strength, mobility and conditioning, but they’re not the direct goal. Those improvements are the result of practicing and developing movement skills that are directly transferable to real world situations, like rising from a seated to a standing position, walking with balance and confidence, and lifting a bag of groceries without injury.”

Natural movement is for everyone because at its most basic level it incorporates movements that are

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Daily Globe

• Thursday, February 2, 2017 • C11

Protect your joints and prevent pain to lose a little weight as well. Such weight loss also can help your joints, as the AF notes that every extra pound a person gains puts four times the stress on his or her knees. The AF also notes that research has shown that losing as little as 11 pounds can reduce a person’s risk of osteoarthritis of the knee by 50 percent.

Hit the pool. Swimming is a great full-body workout and can be especially helpful to the joints. The buoyancy of water supports the body’s weight, reducing stress on the joints and minimizing pain as a result. If possible, swimmers already experiencing pain should swim in heated pools, which can help relieve pain.

While you can still benefit from swimming in pools with colder temperatures, cold water may not soothe the joints like warm water can.

Take breaks at work. Many people develop joint pain thanks to their jobs. If you spend all day sitting at a desk or standing on your feet, try to find a greater balance between the two. Joints can grow stiff from sitting all day, while standing throughout your work day can stress the joints.

Take a short break every 30 minutes to stand up and walk around if you spend most of your day at a desk. If you stand a lot at your job, stop to sit down for a few minutes once every half hour.

Joint pain and aging do not have to go hand in hand. More information about joint paint is available at www. arthritis.org.

Heartwood Heights A COMMNITY TO CALL HOME

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Swimming is a great workout that can alleviate pain and reduce stress on the joints.

Short Stay Respite Care Do you know of someone who could use assistance caring for a loved one? Or perhaps someone who might be needing a little extra assistance after a hospital or rehab stay? Ecumen Meadows provides short-term respite care. Each short-stay guest is provided with a furnished private apartment along with light housekeeping and linen changes, 3 meals per day, social activities and utilities including cable TV and wireless internet service. Other health care and supportive services are available on an a la carte basis.

This option is also a great way to allow individuals to experience The Meadows lifestyle on a trial basis before making the decision to move in.

For more information about this service, or to schedule a tour, call 507-372-7838.

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1801 Collegeway • Worthington, MN 56187 Phone: 507-372-7838 • Fax: 507-372-7804 Learn more about Ecumen Meadows at www.ecumenmeadows.org

Dignity, Security, Independence That’s what Heartwood Heights retirement living offers.

Please call for more information and for a tour of our Community Room & Apartments.

This Institute is an Equal Opportunity Provider & Employer

712-754-3009 | 409 9TH AVENUE N., SIBLEY, IOWA

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Metro Creative Graphics Joints play vital roles in the human body, forming the connections between bones and facilitating movement. Damage to the joints can be especially painful, and that damage may result from conditions such as osteoarthritis or gout.

While not all joint pain is debilitating, the discomfort of joint pain is such that its wise for adults to take steps to protect their joints with the hope of preventing joint pain down the road. Recognizing that joint pain can negatively affect quality of life, the Arthritis Foundation offers the following joint protection tips to men and women.

Forgo fashion with regard to footwear. When women choose their footwear, fashion should not be their top priority. According to the Arthritis Foundation, three-inch heels stress the feet seven times more than oneinch heels and heels put additional stress on knees, possibly increasing women’s risk for osteoarthritis.

Though heels may be fashionable, the risk of developing joint pain is not worth making the fashion statement.

Get some green in your diet. A healthy diet pays numerous dividends, but many may not know that a healthy diet can help prevent joint pain. Green vegetables such as spinach, broccoli, kale and parsley are high in calcium and can reduce age-related bone loss while also slowing cartilage destruction.

Shed those extra pounds. If you start including more healthy vegetables in your diet, you might just start