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ADVANTAGE Healthy Living Over 55

ISSUE #38 • WINTER 2026

2 Cover Story: 10 Easy Steps for a Longer (and Healthier!) Life

4 Move Well, Live Well: Classes that Keep You Strong, Steady, Engaged

COVER STORY

Living a Longer (and Healthier!) Life 10 tips to achieve a longer and healthier life See page 2

#1 Ranked Hospital in the South Bay

6 Living Proof: Healthy Living Profile—Mike Purpus

8 9 Apps and Websites to Make Life Easier for Older Adults

13 Ask the Doctor: Take Care of Your Ears, and They’ll Take Care of You

14 Primetime: How to Calm a Racing Mind to Get Better Sleep

16 Upcoming Classes, Events and Support Groups

COVER STORY

10 Easy Steps for a Longer (and Healthier!) Life WRITTEN BY LAURA ROE STEVENS

nlocking keys to vitality and longevity is a popular topic in today’s wellness media. In fact, nearly every grocery store checkout aisle is lined with magazines bearing headlines about gut health or anti-inflammatory diets, transformational exercise regimes and celebrity-endorsed supplements. But living a healthier life doesn’t have to be complicated. In fact, physicians and nutritionists say small changes can reap huge health benefits over time. So instead of tackling a daunting New Year’s resolution this year, consider these expert-suggested—and easy—tips. Who knows? A year from now, you may have lower cholesterol levels, be a few pounds lighter, take less medication and have a little more pep in your step.

Drink a glass of water when you wake up. “I tell patients that drinking a glass of water when they first wake up helps support focus and digestion, and will make them feel more alert,” says Brian Stone, MD, a family medicine specialist at Torrance Memorial Physician Network.

2. Switch your coffee creamer. Many have seed oils or trans fats. Use almond milk and a drizzle of honey or cinnamon instead, suggests Dani Rodriguez-Brindicci, MS, RDN, director of clinical nutrition at Torrance Memorial Medical Center. “Experts agree that replacing processed fats with unsaturated fats supports better cardiovascular and inflammatory markers.”

3. Upgrade your breakfast. Swap out a sugary pastry or muffin for oatmeal topped with berries and nuts. For more protein and gut-healing probiotics, include Greek yogurt or kefir.

2 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

4. Get more sleep. Dr. Stone advises a consistent bedtime and turning off TVs and computers earlier (consider by 6 p.m.) to reduce blue-light exposure and increase melatonin levels.

5. Walk three times a week with a friend. “Walking with a friend gets us active and social,” says Dr. Stone.

6. Try Meatless Mondays. Fresh fruits and vegetables contribute to a healthier heart, better digestion, lower inflammation, reduced cholesterol levels and better colon health. For sufficient protein, consider meals using organic tofu, lentils, beans, edamame or quinoa.

Need to See a Doctor?

7. Mindful drinking. Aim to drink only one glass of coffee or wine a day. Benefits include kidney, brain, heart and sleep health, as well as a reduced risk for addiction. Consider sparkling water with an orange twist for a second “drink” or a decaf coffee as a second cup if you need that tradition.

Call Our Physician Referral Coordinator to Schedule An Appointment.

310-891-6717 Gabriela Sibrian, MD

Family Medicine 3400 Lomita Blvd.., Suite 104 Torrance 310-784-8000

Meng (Lana) Shi, MD

8. Join a community class. “Any class that allows people to come together and have fun will boost happiness. I tell my patients to try pickleball, as it’s easier on the joints and has a large social aspect. Swimming classes are great too, and also easy on the joints,” Dr. Stone advises. Explore class options, such as community dance lessons, gardening, volunteering, cooking, etc., where fun is the goal.

9. Smart snacks. Replace processed granola bars, chips and crackers with a handful of almonds and an apple. Studies link excess intake of processed foods to the development of heart/cardiovascular conditions, type 2 diabetes, obesity and certain cancers.

10. Hydration shift. Replace one soda or sweet tea per day with water or herbal tea. Reducing added sugars, even modestly, supports better blood pressure, weight control and a reduced risk of developing type 2 diabetes. Try water with lemon or lime slices or even cucumber (spa water) to feel indulgent.

If this list inspires you, pick simple shifts you will enjoy and can easily incorporate into your life, so you’ll stick with them. And if you decide to venture out and try a new activity, that’s great! Trying something new bolsters brain health and confidence and adds a bit of fun and community to your life. Here’s to a happier, healthier new year! •

Brian Stone, MD, specializes in family medicine and primary care at Torrance Memorial Physician Network Palos Verdes, 602 Deep Valley Drive, Suite 300, in Rolling Hills Estates. He can be reached at 310-517-4692.

Family Medicine 2841 Lomita Blvd., Suite 315 Torrance 310-257-5730

Dr. Ruben Varghese

Family & Sports Medicine 3701 Skypark Dr., Suite 100 Torrance 310-378-2234

Brian Stone, MD

Family Medicine 602 Deep Valley Dr., Suite 300 Rolling Hills Estates 310-517-4692

Sonia Dhairyawan-Carvalho, MD Family Medicine 855 Manhattan Beach Blvd., Suite 102, Manhattan Beach 310-939-7858

Melanie Khamlong, MD

Internal Medicine 855 Manhattan Beach Blvd., Suite 201, Manhattan Beach 310-939-7847

Offices located in: Torrance, Carson, Manhattan Beach, Hermosa Beach, Palos Verdes and El Segundo

Appointments scheduled M-F , 8 a.m. to 5 p.m.

TMPhysicianNetwork.org

Issue #38 / Winter 2026

HEALTHY LIVING

Torrance Memorial offers a wide range of exercise, strength/balance and movement classes throughout the year. See page 12 for new classes being offered in January 2026.

Move Well, Live Well Classes that keep you strong, steady and engaged WRITTEN BY LISA BUFFINGTON

xercise is important at every age. For older adults, staying fit has a host of benefits, such as reducing the risk of falls and other injuries, controlling chronic health conditions, maintaining mobility, enhancing brain health, preventing depression and anxiety, and preserving independence. To help South Bay residents achieve their fitness goals, Torrance Memorial offers a range of classes—from line dancing and stretching to strength training and Tai Chi. “As we age, we lose muscle mass. If muscle loss becomes severe, it can

cause problems with performing everyday activities and lead to loss of independence,” says Lorena Layrisse Landaeta, MD, a primary care provider at Torrance Memorial Physician Network who is double board-certified in internal medicine and geriatric medicine. “Torrance Memorial’s fitness classes offer something for everyone, including beginner, intermediate and advanced levels, as well as in-person and Zoom options.” Getting regular exercise is a crucial component of controlling chronic health conditions like diabetes, high blood pressure and high cholesterol, as well as

4 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

improving balance and strength, which can reduce the risk of falls and injuries. And the benefits of exercise extend beyond improving physical health, says Dr. Landaeta. “We know exercise helps with weight and chronic condition management and has been linked to a reduced risk of heart attack and stroke,” she says. “But attending fitness classes also has social and emotional benefits, which can be important for older adults who have experienced the death of a spouse, loved ones or friends, or who live far from their adult children and grandkids.”

By providing an opportunity to interact with others in a welcoming, friendly environment, fitness classes can boost mood, improve confidence, reduce stress, and lower the risk of anxiety and depression. Tech-savvy adults who are unable to leave the house for in-person fitness classes can reap the same benefits from Torrance Memorial’s Zoom-only fitness classes—all from the comfort of home. “Zoom classes are an excellent option for older adults who are immunocompromised due to chemotherapy or treatment for a chronic autoimmune disorder,” points out Dr. Landaeta. “Seniors who no longer drive, care for a spouse or feel uncomfortable exercising in group settings can also benefit from Zoom classes.” During the past decade, numerous studies have linked physical activity and socialization to improved brain health and decreased dementia risk. “There are not many things that can reduce your risk of developing dementia, but fitness classes can be especially beneficial because they combine social interaction and exercise,” Dr. Landaeta says. Torrance Memorial’s exercise classes can help participants get motivated to achieve their long-term fitness goals. Although experts recommend 30 minutes of exercise five days a week, Dr. Landaeta says older adults can start with 15 minutes of daily exercise and increase from there. “My patients who attend fitness classes tell me they have more energy and feel better,” she says. “You have to start somewhere, and Torrance Memorial’s classes are a great place to start.” • Lorena Layrisse Landaeta, MD, is a primary care provider at Torrance Memorial Physician Network Palos Verdes, 602 Deep Valley Dr., Ste. 300 in Rolling Hills Estates. She can be reached at 310-517-4692. See Page 12 for a list of Torrance Memorial’s fitness classes. For a complete list and to register online, scan the QR code or visit torrancememorial.org/healthy-living/ classes-lectures-support-groups/.

Finding Your Fitness “Fit” Not sure which fitness class is right for you? Here’s a list of fitness class styles and the benefits they provide. If you have questions about what type of exercise class might be best for you, talk to your primary care provider.

Class Types & Benefits Chair Exercises • Performed seated to reduce stress on joints • Improves strength, endurance & muscle tone Dancing • Boosts heart health • Enhances balance, flexibility, coordination & bone health Feldenkrais Method • Focuses on gentle movement and mobility • Improves posture, balance, flexibility & bone strength Muscle Strengthening • Uses weights, resistance bands & exercise equipment • Improves muscle mass, metabolism, bone strength & joint stability Pilates • Primarily done on a mat • Strengthens core, improves posture, balance & mobility Tai Chi • Slow, gentle movements • Enhances balance, strength & relaxation Qi Gong • Combines movement, breathing & meditation • Improves flexibility, mobility & balance Yoga • Can be done seated or on a mat • Improves flexibility, strength, balance, range of motion & relaxation

Issue #38 / Winter 2026

LIVING PROOF

Mike Purpus Joyful and Determined WRITTEN BY LAURA ROE STEVENS

t would be hard to find a more joyful (and determined) person in the South Bay than Mike Purpus. The world champion surfer and local legend, who turned 78 in November, has experienced some recent health issues, including a heart attack, skin cancer and two hip replacement surgeries. But if you think that’s going to stop him, think again. Mike can be found daily in Redondo Beach checking out the waves and talking with friends as he walks the Knob Hill stairs—from Knob Hill to Catalina, top to bottom—six times. “My advice for anyone, whether they are experiencing a health issue or not, is to just get out there every day. Keep going. Keep moving. Keep trying. I can’t wait until the doctor gives me the A-OK to surf again!” Mike’s last name is well suited. Many longevity studies conducted by scientists from around the world show that those who have a sense of purpose live longer lives. Yes, it’s important to eat well, exercise, drink in moderation and reduce stress. But those with a strong sense of purpose tend to be more resilient, positive, determined, social, consistent with exercise and strive to have fun. Having a purpose doesn’t require tackling the world’s toughest problems (although it can). Experts say purpose is linked to a reason for getting up in the morning and engaging in life. It can be a compulsion to do something enjoyable or meaningful—whether that’s volunteering, creating art, taking care of children (or parents), or swimming and surfing daily.

6 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

Beloved former world champion surfer Mike Purpus lives by a simple motto: Keep going. Keep moving. Keep trying.

Mike was raised in Hermosa Beach on Monterey Boulevard, just steps from the ocean. Clearly, its draw was powerful. “I was swimming in the ocean by myself at age 5! My mom and dad often couldn’t find me. One day a lifeguard picked me up and took me home. He told my parents to get me swim lessons, and they did,” says Mike with a laugh. “And I’ve been in the ocean ever since!” Not only did Mike swim in the ocean before his kindergarten years, he began surfing at age 10. By high school, he typically surfed twice a day. At one point, Mike was asked to take care of a house on The Strand in Hermosa Beach that was lovingly known as “Doc’s

House,” as it was owned by Dr. Albert Ackroyd. Mike lived there with “Doc” Ackroyd and a group of friends who all dedicated their lives to surfing. It didn’t take long for Mike to enter—and win—surf competitions. At age 17 he placed fourth in the junior division in the 1965 United States Surfing Championship. A year and a half later, he went on to finish sixth in the men’s division of that prestigious championship. He then placed fifth in the men’s division in 1968 and earned the coveted third-place spot in both 1969 and 1970. His surf career kept ramping up, and Mike competed globally. He won both the kneeboarding and longboarding divisions of the 1975 United States Surfing Championships and won the small-wave event in the 1970 Peru International Championships. In 1972 he placed second in the Makaha International Championships and competed in the World Surfing Championships in 1968, 1970 and 1972. He was also a five-time invitee to the Duke Kahanamoku Invitational annual surfing meet, as well as a finalist in the 1972 Hang Ten American Pro contest. There is no question that Mike was an accomplished athlete, yet his fun, playful personality began garnering attention from Hollywood. He made three appearances on The Dating Game (1965) and has been interviewed by several national magazines. Even when times are tough, Mike has a good time. While getting treatment at Torrance Memorial Medical Center (which he laughingly calls his home away from home), he offered to teach nurses how to surf—and did! He also gave Todd Shrader, MD, an orthopedic surgeon at Torrance Memorial, a personally designed surfboard and wetsuit “for giving me two hips 10 years ago.” It’s these moments that show not only Mike’s determination and resilience but also that he is engaging, fun and giving. He continues to enjoy life and find time to help others while keeping his sense of humor and remaining grateful during adversity. These are the hallmarks of someone who knows how to live well. In his own words: “It is a great life if you don’t weaken.” Aloha, Mike Purpus. •

Above: Mike is a local legend, popular with passersby on The Esplanade, where everyone knows his name. Right: Mike in his Redondo Beach apartment with some of his favorite surfboards. Below: Back in the day, Mike showed the world what it meant to ride fearlessly, chasing waves, chasing dreams and never backing down.

Issue #38 / Winter 2026

HEALTHY LIVING

S M A R T S O LU T I O N S:

Medisafe Medication Management Never forget to take your meds and pills again with the must-have pill reminder ranked #1 by pharmacists and physicians in independent tests. The app helps you keep track of your medicines, create a medication list and set reminders or prompts to remind you when to take a particular medicine.

9 Great Apps & Websites to Make Life Easier In today’s digital world, smartphones and tablets aren’t just for younger generations. Older adults are increasingly embracing technology to stay connected, organized and independent. Whether it’s managing medications, staying in touch with family or simplifying daily tasks, the right apps can make life easier and more enjoyable. Here are some of the best apps designed to support older adults in their everyday lives.

Pocket Physio This app features an easy-touse guide to the physiotherapy exercises patients need to do to prepare for and recover from hip, knee, foot and hand surgery, with video and text instructions to help you establish a strong exercise regime. Includes a reminder function.

Dragon Anywhere This handy app allows you to use your voice to dictate a text message or email. You can dictate with no length or time limits and share them directly from your mobile device.

8 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

Audible This audiobook app offers an extensive library of audio versions of books, magazines and other literature. It’s perfect for those who prefer to listen rather than read and is a great alternative to print for those who have vision problems or arthritis that may make holding a book uncomfortable. Special Audible membership deals include AARP and AAA memberships. Booking.com A great convenience app for those who enjoy traveling is Booking.com. Here you can book hotels and flights quickly and easily, without having to worry about being scammed by a fake website. They also offer discounts, making it easier and cheaper for you to travel. Good Rx This app is great for finding affordable medications and many discounts. You can compare drug prices and find the best deals in your area.

Calm This mental health app helps users manage stress, sleep better and improve their mood. It offers guided meditations, sleep stories, music and breathing exercises and can help users find inner peace and navigate life’s stressors. Both free and paid subscription options are available.

Google Maps At some point, everyone has forgotten where they parked. With Google Maps, you click on the blue dot showing your location, then click “set as parking location” to save it. Then you can easily navigate back to your car by clicking “directions” and choosing “saved parking.” This app is also great for getting directions when you’re going somewhere new or tend to get lost while driving.

Lumosity.com Lumosity is an online program consisting of games claiming to improve memory, attention, flexibility, speed of processing and problem-solving.

Torrance Memorial IPA Health News Winter 2026

A Publication of Torrance Memorial IPA

Annual Health Screenings for Every Senior As we enter the New Year, it’s important that seniors schedule their Annual Medicare Wellness Visit in addition to their Annual Physical Exam. Your annual wellness visit: As part of your Medicare benefits, Medicare covers an annual wellness visit through your primary care physician. This visit is not the same thing as your annual physical exam. First of all, there’s no co-pay. Secondly, its goal is to help your doctor better understand your medical history as well as your potential risk factors for illness. Your annual physical each year should include: • Checking height and weight • Screening for alcohol and tobacco use • Screening for depression • Screening for the risk of falls or medication interactions • Screening for hearing loss You should also: • Get your blood pressure checked every year. • If you have diabetes, heart disease, kidney problems or certain other conditions, you need to be monitored more closely. Diabetes screening: • Get screened for diabetes if your blood pressure is higher than 120/80 or if you take medicine for high blood pressure.

Cholesterol screening: • Get your cholesterol checked every year. • If you have diabetes, heart disease, kidney problems or certain other conditions, you may need to be monitored more closely. Colon cancer screening: • Men and women age 45 and older should have colon cancer screenings. Your doctor will advise how often you should be screened depending on your individual risk factors. • Flexible sigmoidoscopy every 5 years along with a stool occult blood test. • Colonoscopy every 10 years. Patients with risk factors for colon cancer, including ulcerative colitis, a personal or family history of colorectal cancer or a history of large colorectal adenomas may need a colonoscopy more often. Osteoporosis screening: • Have a bone mineral density test once, then talk to your doctor about repeat testing. Eye exam: • Have an eye exam every year, especially if you have vision problems or risk factors for glaucoma.

MEN ONLY Prostate cancer screening: Have a rectal exam every year. Discuss screening with your physician. Abdominal aortic aneurysm screening: If you ever smoked, you should have an ultrasound done once to screen for abdominal aortic aneurysms. WOMEN ONLY Cervical cancer: Pap smear every 1 to 3 years at patient/physician discretion or for those at high risk. Breast cancer screening: Get a mammogram every year through age 74. Age 75 and older, ask your doctor about repeat testing.

Issue #38 Winter 2026 9

Your Integrated Care Team ▪ Comprised of nurses, social workers and staff that are here to support you no matter what your Member Resources healthcare need might be

You Mem Car you

Torrance Memorial IPA’s Integrated ▪ Ensures you receive theCare rightTeam kindincludes of carenurses, basedsocial on workers and coordinators who help our members understand their medical conditions, work your individual needs using the appropriate staff to with their health plan benefits and identify community resources to help them you their health. They coordinate care with the member’s doctors manage help and improve while focusing on their complex health challenges so they stay healthy and inde▪ Nurse case managers work with you on your pendent as long as possible.

medical care needs

• Do you more workers than one doctor? ▪ see Social help direct you to community

• Do you take more thanand threesupport different medications and aren’t sure you are taking resources them correctly?

Torrance Memorial IPA’s Medicare 101

up to confirm your • Could▪youCoordinators use assistancefollow from community resources to better navigate your appointments and the delivery of your health care benefits? medical • Do you need supportsupplies at home?

a Do you have Medicare? Are you turning 65 or on a retiree plan? Attend Torrance Memorial IPA’s no-cost, no-obligation Medicare 101 Educational Program to learn about Medicare and the different types of insurance plans available to you including Medicare HMO & PPO, supplements (or Medigap) and Part D prescription plans.

▪ Focused on making your life easier when

If you answered yes to any of these questions, please call us. Our Integrated managing healthcare needs Care Team can assist your you with these concerns and much more.

▪ Facilitates coordination between you, your

Case Management caregiver, primary care physician and 310-257-7282 | TTY:family, 711 specialists you’re at the hospital, a skilled Monday–Friday, 8:30whether a.m. to 5 p.m. TorranceMemorialIPA.org/your-care/case-management nursing facility or at home to ensure you feel

Dates: January 28 February 25 March 25

your best Case manager RN Patient advocate/ Health coach

Clinical coordinator

Time: 6:30 to 8 p.m. No registration required. For more information, visit TorranceMemorialIPA.org/Medicare101 or call 310-257-7239

10 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

Population health specialist Gerontologist

Social worker

Complex case manager RN

To lear team a

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Member Services: Help is always just one call away! Torrance Memorial IPA Member Services representatives are dedicated to helping members with customer service needs. You’ll get personal attention, whether you need help finding a doctor, paying a bill or verifying eligibility/co-payment. Having a single point of contact makes navigating the health care system and getting to the right care faster and simpler than ever. When you call Member Services at the number below, our representatives can assist you with the following health plans: • Aetna

• Wellcare by Health Net

• Anthem Blue Cross

• Humana

• Blue Shield of California

• SCAN

• Cigna

• United Healthcare

Torrance Memorial IPA Member Services 310-257-7250, Option #1 | TTY: 711 Monday–Friday, 8:30 a.m. to 5 p.m. TorranceMemorialIPA.org

Have MEDICARE Questions? We can assist you through our Senior Health Insurance Resource Center. Learn about the different Medicare plan choices from licensed agents that partner with Torrance Memorial IPA at no cost to you. These licensed agents are dedicated to providing objective Medicare information and recommendations to help you make the right choice. They can discuss topics that include: Information about Medicare and Covered California Medicare Advantage, Part D drug and Med Supp Plans

Questions about Your Referral Authorization? Some services require prior authorization. The Torrance Memorial IPA Utilization Management Department, in working with your provider, applies the industry standard guidelines and clinical criteria to make decisions to authorize care in accordance with your health benefits. Questions? Call Member Services: 310-257-7250 | TTY: 711 Monday–Friday, 8:30 a.m. to 5 p.m.

When To Contact Your Health Plan • You would like switch to Torrance Memorial IPA • Your address changes • Your phone number changes • You change your primary care physician

Subscription?

For a change of address, or to unsubscribe, call 310-257-7239.

Assuring that your plan covers your medications at the lowest cost Assistance with applying for Social Security and Low-Income Subsidy Call today to speak with a licensed local agent! 800-858-7618 | TTY 711 Monday–Friday, 8:30 a.m. to 5 p.m. medicareinfocenter.org

We Want To Hear From You! Please share your feedback at TorranceMemorialIPA.org/contact-us Like us on Facebook facebook.com/TorranceMemorial Issue #38 Winter 2026 11

What Would You Rather Pay ...in a calendar year for three generic prescriptions per month, 12 Primary Care Doctor visits, and four days in the hospital for a surgical procedure? In addition to your Part B Medicare premium, you could be paying one of the estimated yearly amounts below for the very same doctor and services. Find out how to make the right choices and avoid costly mistakes. Attend our NO OBLIGATION Medicare 101. This is an educational program, not a sales meeting.

Original Medicare

Medicare Supplement (w/ Drug Plan)

Medicare Advantage HMO (Includes Drug Plan)

$4,789

$2,772

$200

Medicare Advantage PPO (w/ Drug Plan)

$2,326* * Additional cost for out of network doctors/ hospitals may apply

Medicare101 EDUCATIONAL PROGRAM

Turning 65? On a Retiree Health Plan? Recently Eligible for Medicare? Attend Torrance Memorial IPA’s complimentary Medicare 101 Educational Program via Zoom to learn about Medicare and the different types of insurance plans available to you including Medicare HMO & PPO, Supplements (for Medi-gap), and Part D prescription plans.

Our Medicare 101 is virtual!

ZOOM Video Conferencing

Wednesday, January 28, 2026 Wednesday, February 25, 2026

Zoom Link: zoom.us/my/torrancememorial

Webinar will open 30 minutes prior to start time.

Meeting ID: 550 271 0842

AGENDA: 6:00 – 6:30 pm: Log onto audio conference waiting room

If you do not have access to a computer or tablet, you can still call in and listen via audio.

6:30 – 8:00 pm: Presentation

Call +1 346-248-7799 US (Toll charges may apply) Meeting ID: 550 271 0842 No registration required

Q&A session available after each segment of the presentation For questions, please call 310-257-7239

Thank you in advance for your attendance!

ASK THE DOCTOR

Take Care of Your Ears, and They’ll Take Care of You Simple tips for avoiding ear infections and hearing loss

What are the causes, symptoms and treatment of “surfer’s ear”? Surfer’s ear, or exostosis of the ear, is caused by chronic exposure to cold water, which stimulates bone growth in the ear canal and closes it over time. Surfers can use earplugs or swim caps to reduce cold water exposure. People get wax and water trapped in the ears, and sometimes ear infections become frequent. The treatment is surgery to remove the bony growths.

WRITTEN BY MELISSA BEAN STERZICK

he ears are an intricate arrangement of nerves, tubes, drums and canals, cartilage and bone. Though small in area, ears are so complicated that they are divided and treated in three sections: outer, middle and inner. This complexity creates amazing capabilities to perceive the beautiful and vital sounds around us. The ears also help maintain balance and form spatial awareness. With age, the ears begin to need more particular care. Modern activities and technology mean physicians are seeing more patients with ear conditions caused by lifestyle and environmental factors, including surfer’s ear in ocean enthusiasts and hearing loss linked to aging and everyday noise exposure. Yuan Liu, MD, an ear, nose and throat specialist with Torrance Memorial Physician Network, offers a common-sense approach to protecting hearing and the ears in general.

Yuan Liu, MD, is an ear, nose and throat specialist with Torrance Memorial Physician Network and practices at 23550 Hawthorne Blvd., Suite 125, in Torrance. He can be reached at 310-517-8952.

What are the most common ear conditions you treat in older adults? Most often, I see patients for sensorineural hearing loss, due to nerve damage, and tinnitus, or noise in the ears. I also see many patients for infections in the ear canal and middle ear, eustachian tube dysfunction and eardrum perforations. How can individuals avoid swimmer’s ear and other ear infections? The ears are generally self-cleaning. Thoroughly dry the ears after swimming using a light towel, not a Q-tip. Wear earplugs or use over-the-counter drops, which can help dry out ears after water exposure. Anyone prone to ear infections from swimming should see an ENT to check their ears for physical problems.

What are the early signs of hearing loss? Signs of hearing loss are difficulty hearing conversation in noisy environments, sensitivity to loud noises or high-pitched sounds, or vertigo or ringing in the ears. You might notice some sounds seem muffled or you can’t find the direction of sounds. If you’re turning up the volume on your television higher than is comfortable for the people around you, that’s a sign to see your ENT. How can older adults protect their hearing? Avoid loud noises, including everyday sounds such as kitchen hoods, vacuum cleaners, movie theaters, etc. One of the most important ways to avoid hearing loss is a healthy diet, which generally is a whole-foods, plant-based diet. People with diabetes, high blood pressure and high cholesterol have a higher chance of hearing loss. How is hearing loss managed today? Hearing loss is diagnosed with a hearing test, which can determine if the hearing loss is due to nerve damage or some sort of physical obstruction. Hearing loss can be addressed with hearing aids, bone-anchored hearing aids, cochlear implants (for severe hearing loss) and other surgeries for hearing loss due to conductive hearing loss (not related to nerve hearing loss). Are there any new and noteworthy treatments for ear ailments? Hearing aids have become more comfortable and usually come with features such as connectivity to phones and TVs. Some hearing aids can be placed entirely in the ear canal and can be changed out months later. But the most important thing is to get assessed for symptoms to determine the best course of treatment, as there are many possibilities. • Issue #38 / Winter 2026

PRIME TIME

How to Calm a Racing Mind to Get a Better Night’s Sleep WRITTEN BY LISA BUFFINGTON

hen racing thoughts prevent you from falling asleep, make you restless during the night or cause you to wake up earlier than intended, it can be a frustrating experience that leaves you feeling anxious and exhausted the next day. Although occasional sleeplessness is unpleasant, it’s a common condition that affects approximately 1 in 3 adults—and racing thoughts are one of the most common causes. According to Mladen Anthony Rasic, MD, a board-certified pulmonary disease, critical care and sleep medicine physician at Torrance Memorial, everyday worries and life stressors, as well as medications and recreational drugs, can sometimes cause biological and emotional responses that make restful sleep a challenge. “During the day we become preoccupied with everyday activities, which distract us from focusing on things that trigger stress and anxiety,” says Dr. Rasic. “When the lights go out and it’s bedtime, those distractions disappear and our minds are left to more easily latch on to worries that lead to racing thoughts.” Dr. Rasic says these racing thoughts trigger a heightened state of arousal, which can lead to the release of hormones that cause anxiety and make it harder to relax. The result? Difficulty falling asleep, staying asleep and getting the deep, restorative sleep you need to function at your best. When racing thoughts keep you up at night, Dr. Rasic says, deep breathing exercises, meditation, gentle yoga, reading a book or taking a warm bath can help redirect your thoughts and calm your body and mind. “I recommend avoiding screen time, as well as strenuous physical and mental activity, within two hours of bedtime,” he advises. “Avoiding caffeine

14 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

in the afternoon, skipping alcoholic beverages and keeping your clock out of sight may also help.” Other strategies to reduce mental chatter include writing down thoughts, concerns or things you need to remember in a journal so you can feel confident that you won’t forget, and focusing on the things you can control in the present moment. In addition to racing thoughts, health conditions can contribute to sleeplessness. If sleep difficulties occur frequently and persist for more than a few weeks, it’s crucial to schedule an appointment with your physician, Dr. Rasic points out. “Approximately 10% of adults suffer from chronic insomnia, which is defined as persistent sleeplessness that occurs at least three nights a week for three months or more,” he says. “I recommend speaking with your health care provider if you feel

Struggling to fall or stay asleep at night? Discover gentle strategies to quiet your mind.

SUPPORT GROUPS

you may have insomnia or if you have symptoms of other conditions that are associated with poor sleep quality.” There are numerous health conditions that can impact your sleep. Restless leg syndrome is a condition that can cause significant leg activity while sleeping and a sensation of restlessness in your lower body. Loud snoring with pauses in breathing while sleeping, teeth grinding during the night, and waking up with headaches or heartburn could be signs of sleep apnea. Sleeplessness that occurs after beginning a new medication could be a side effect. Mood swings,

acting out dreams, and mental health issues like depression, anxiety or panic attacks can also cause sleeplessness. “Taking part in formal cognitive behavioral therapy for insomnia with a trained, licensed behavioral therapist can be an extremely effective treatment option for some people experiencing these issues,” says Dr. Rasic. “Although occasional sleeplessness is common, it’s important to get help if issues persist. Your doctor can help you identify the cause of your sleeplessness and develop a personalized treatment plan.” •

Mladen Rasic, MD, specializes in critical care, sleep medicine and pulmonology with Torrance Memorial Physician Network and practices at 2841 Lomita Blvd., Suite 200, in Torrance. He can be reached at 310-517-8950.

Sleep Tips to Ease an Anxious Mind DO: • Create a calming bedtime routine. • Engage in relaxing activities, such as a warm bath, reading a book, meditation, gentle yoga or stretching, and breathing exercises before bed. • Write down concerns, thoughts and worries earlier in the day to help you remember. • Practice mindfulness by focusing on what you can control in the present moment. • Keep your alarm clock out of view. DON’T: • Use screens or engage in strenuous physical or mental activity within two hours of bedtime. • Drink caffeine after lunchtime. • Drink alcohol.

Financial Health Checkup Join Torrance Memorial’s Professional Advisory Council for its series on a variety of financial topics to help you take care of your financial health. Seminars are strictly educational and will be held on select Saturdays, 9 to 11 a.m., in the Torrance Memorial Hoffman Health Conference Center, 3315 Medical Center Drive, Torrance. January 10 Avoiding Scams Overview of the latest sophisticated and transnational scams targeting older adults from imposter scams to cryptocurrency investment scams and more. This lecture will provide you with practical steps to protect yourself and others from being targeted. March 14 Long-Term Care Learn about hiring in-home help, home care versus nursing home, how long-term care insurance works and options for coverage.RSVP to Stephanie Mancia at 310-517-4728 or foundation@tmmc.com. Visit TorrranceMemorial.org/events/ financial_health_seminars.aspx for online registration and up-todate information on topics and schedules.

Issue #38 / Winter 2026

Wellness Classes

3105 Lomita Blvd., Torrance To register, call 310-517-4711. 8-week class: $80 (ADVANTAGE members $72) 4-week class: $40 (ADVANTAGE members $36) For more information, call 310-517-4666 or visit TorranceMemorial.org/classes.

Caregiver Training Class with Sharmone (In-person only) January 21–February 18 Wednesday, 6:15 to 7:45 p.m.

Learn caregiving skills, including medications, managing difficult behaviors, safety at home and caring for yourself while caring for others. Includes speakers with expertise. A certificate will be awarded upon completion. $65; ADVANTAGE members $60

Menopause 101 (Zoom only) February 12, 5:30 to 7 p.m.

Learn techniques to navigate and manage menopause with confidence. Led by Ann Boss, RN, Menopause Society Certified Practitioner. $25; ADVANTAGE members $20

Chair Yoga for Bone Health with Debi January 7–February 25 March 11–April 29 Wednesday, 11:15 a.m. to 12:15 p.m.

Designed for those with osteopenia or osteoporosis; strengthen muscles and bones, improve posture and balance, fall prevention and breath work. All levels welcome.

Chair Yoga for Strength and Balance with Sharmone (In-person only) Monday: January 5–February 23, March 9–April 27 Thursday: January 8–February 26, March 12–April 30 2 to 3 p.m.

Use a chair in seated and standing poses to improve strength and balance.

Essentrics Full-Body Stretch with Ai (In-person only) Monday: January 5–February 23, March 9–April 27 Friday: January 9–February 27, March 13–May 1 11 to 11:50 a.m.

Bones for Life with Joy (In-person only) January 5–February 23 March 9–April 27 Monday, 12:30 to 1:30 p.m.

These Feldenkrais Method exercises help support bones through gentle, weightbearing exercises that require no strain or pain. Improve posture and bone health.

A gentle, full-body stretch to activate muscles, free joints and increase mobility. Bring a yoga mat.

Integrated Yoga with Robin January 7–February 25 March 11–April 29 Wednesday, 7 to 8 p.m.

Breath work, postures and meditation, such as yoga nidra.

16 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

Line Dancing Beyond “Country” with Sharon January 7–February 25 March 11–April 29 Wednesday, 4:30 to 5:30 p.m.

Learn Country Western favorites, cha-cha, mambo, tango and samba in line dancing style. No partner needed.

Line Dancing: The Next Step with Sharon (In–person only) January 7–February 25 March 11–April 29 Wednesday, 3:15 to 4:15 p.m.

Learn cutting-edge, high beginner and improver line dances, plus more complex line dance steps. Previous line dancing experience required.

Mat/Floor Pilates with Karen (In-person only) January 6–February 24 March 10–April 28 Tuesday, 4 to 4:50 p.m.

All-levels class strengthens core muscles to improve balance. Moderate fitness level needed. Bring a mat.

Muscle Strengthening: Beginning & Intermediate with Randy (Zoom only) January 6–February 24 March 10–April 28

Strengthen your upper and lower body using flexible exercise bands.

SUPPORT GROUPS

Muscle Strengthening: Intermediate with Randy

Intermediate Tai Chi with Richard

(Zoom only)

January 7–February 25 March 11–April 29 Wednesday, 2 to 3 p.m.

January 9–February 27 March 13–May 1 Tuesday or Friday, 11 to 11:50 a.m.

Learn correct, safe techniques for strengthening upper and lower body using a chair, flexible exercise bands and weights.

Qi Gong with Gayla (Zoom only) January 8–February 26 March 12–April 30 Thursday, 9 to 10:15 a.m.

(Zoom only)

Learn how to complete the form.

Advanced Tai Chi with Richard (Zoom only) January 7–February 25 March 11–April 29 Wednesday, 3:15 to 4:15 p.m.

Go deeper into refining movement, leading to improved health and mental focus.

Yoga Basics with Laura

Powerful but gentle movement and meditation to rejuvenate, strengthen and relax.

(Zoom only)

Stretching for Better Balance

Gentle yoga poses on the floor and standing; breath work and meditation.

(Zoom only) Tuesday: January 6–February 24, March 10–April 28 Friday: January 9–February 27, March 13–May 1 10 to 10:45 a.m.

Increase flexibility and mobility to help prevent injuries.

Beginning Tai Chi with Richard (Zoom only) January 6–February 24 March 10–April 28 Tuesday, 2 to 3 p.m.

An introduction to the form of this Chinese exercise that inspires well-being.

January 5–February 23 March 9–April 27 Monday, 4 to 5 p.m.

Yoga Therapy for Osteoporosis with Debi January 6–February 24 March 10–April 28 Tuesday, 11 a.m. to 12:15 p.m.

Poses and breath work stimulate bone growth, increase strength, range of motion, posture and balance. Bring a mat.

Yoga for Wellness with Debi January 7–February 25 March 11–April 29 Wednesday, 9:30 to 10:45 a.m.

Correct posture alignment and increase strength, flexibility and range of motion.

Miracle of Living Join us at 6:30 p.m. in person or via Zoom for Torrance Memorial Medical Center’s popular health lecture series. Hoffman Health Conference Center, 3315 Medical Center Drive, Torrance. Visit TorranceMemorial.org/mol for details. January 21 The Hidden Cost of Stress February 18 Heart Health March 18 Diabetes Past lectures include cancer prevention; sports injury prevention and other orthopedic issues; heart disease, complications with diabetes and stroke, valve disease and peripheral artery disease; and a variety of psychological topics such as depression, anxiety, substance abuse, eating disorders and violence. Videos are available on demand at TorranceMemorial.org/mol. *Topics are subject to change

Issue #38 / Winter 2026

Wellness Classes

Malaga Cove–2550 Via Tejon, Palos Verdes Estates To register, call 310-517-4711. All clases are in-person only. 8-week class: $80 (ADVANTAGE members $72) 4-week class: $40 (ADVANTAGE members $36) For more information, call 310-517-4666 or visit TorranceMemorial.org/classes.

Align the Spine with Joy

Essentrics® Strength: Full-Body Stretch

Muscle Strengthening: Intermediate with Randy

January 4–February 22 March 8–April 26 Sunday, 9 to 9:50 a.m.

January 8–February 26 March 12–April 30 Thursday, 11:30 a.m. to 12:15 p.m.

Combines strengthening and stretching to develop a toned, pain-free body. Includes exercise on the floor. Bring yoga mat.

Learn correct techniques for strengthening upper and lower body using a chair, flexible exercise bands and weights.

Bones for Life with Joy

Essentrics® Full-Body Stretch with Ai

January 5–February 23 March 9–April 27 Monday, 3:30 to 4:30 p.m.

January 7–February 25 March 11–April 29 Wednesday, 11 to 11:50 a.m. January 10–February 28 March 14–May 2 Saturday, 11:15 a.m. to 12:05 p.m.

Stretch & Sound Bath Meditation with Ai

January 5–February 23 March 9–April 27 Monday, 9 to 10 a.m.

These Feldenkrais Method lessons help restore or avoid deterioration of your posture without pain or strain. Bring an exercise mat, hand and bath towel.

These Feldenkrais Method exercises help support bones through gentle, weightbearing exercises that require no strain or pain. Improve posture and bone health.

Chair Exercise: Beginning & Intermediate with Pam January 6–February 24 March 10–April 28 Tuesday, 9-10 a.m.

Improve strength and balance using a chair. Bring an exercise band and light hand weights (optional).

Gentle, full-body stretch activates muscles and increases mobility. Bring a yoga mat.

Let’s Move “Qi” YoQi® Qigong Flow and Sound Bath January 4–February 22 March 8–April 26 Sunday, 10:30 to 11:40 a.m.

Exercise to the Oldies with Pam

A motion meditation with gentle, slow movements, breath work and selfmassage. All levels. Bring yoga mat. Blanket/pillow and eye pillow optional.

January 6–February 24 March 10–April 28 Tuesday, 10:15 to 11:15 a.m.

Muscle Strengthening: Beginning & Intermediate with Randy

Promote endurance and flexibility with standing and floor exercises. Bring a mat, light hand weights and a “can-do” attitude!

January 5–February 23 March 9–April 27 Monday, 11:30 a.m. to 12:15 p.m.

Learn correct, safe techniques for strengthening your upper and lower body using a chair and flexible exercise bands.

18 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

January 7–February 25 March 11–April 29 Wednesday, 9:30 to 10:20 a.m. January 10–February 28 March 14–May 2 Saturday, 12:30 to 1:20 p.m.

Gentle stretch, breath work, sounds and vibrations from various instruments. Bring a yoga mat, blanket and pillow.

Stretching For Better Balance with Randy Monday: January 5–February 23, March 9–April 27 Thursday: January 8–February 26, March 12–April 30 10:30 to 11:15 a.m.

This fun workout in a chair is designed to help increase flexibility to prevent injuries.

Yoga for Stress Reduction with Debi January 10–February 28 March 14–May 2 Saturday, 9:30 to 10:45 a.m.

Gentle yoga poses increase flexibility, strengthen the body and improve balance. Breath work and meditation reduce stress.

SUPPORT GROUPS

Advantage Support Groups Bereavement Support Group Meet in a caring and safe environment with other people experiencing grief or loss. Groups consist of eight to 10 members and meet once weekly for six to eight weeks, for 90 minutes. To participate or for more information, contact Olivia Licea at 310-703-3352.

Between Starving & Stuffed This is an interactive virtual program that teaches life skills for a healthy weight and other goals. Every second and third Thursday via Zoom. For more information, contact Community Health Education at 310-517-4711.

Cancer & Nutrition

and gain insights from those in similar situations. To receive the Caregiver Packet, email torrancememorialhealtheducation@ tmmc.com. For meeting dates and times, call 310-517-4711.

Depression and Bipolar Support Alliance This peer-based support group is for those dealing with mood disorders (dbsasouthbay.org). Group meets at Torrance Memorial on the second and fourth Saturdays, 10 a.m. to noon, and the first and third Thursdays via Zoom, 6:30 to 8:30 p.m. Contact Scott Wood at 310-4978801 or woodscott516@yahoo.com, or Peggy at 310-548-3457.

Whether you are currently going through cancer treatment, have had cancer in the past or are simply looking for general nutrition guidelines to help prevent the development of cancer, this class is for you! We focus on the role good nutrition plays in cancer prevention, treatment and survivorship. Every second Thursday, 5 to 6 p.m. via Zoom. For more information call 310-517-4711.

Diabetes Support Group

Caregivers Support Group

Join us for a supportive gathering for men navigating cancer diagnosis, treatment and recovery. Individuals are encouraged to ask questions, express concerns and share their experiences with fellow cancer fighters. Every first and third

Are you providing care for someone else? Our support group offers valuable information and nurturing support for caregivers of all types. Join us to connect with others who understand your experiences

Join us to share with others who understand what it is like to live with diabetes. Meets on fourth Fridays, 1 to 2:30 p.m., at the Lundquist Lurie Cardiovascular Center, 2841 Lomita Blvd., Suite 335. Registration is not required. For questions, call 310-517-4711.

Men’s Cancer Support Group: Finding Strength Together

Wednesday via Zoom. For more information, contact Rev. Jan Arthur Lee at 310891-6694 or jan.lee@tmmc.com.

Ostomy Support Group This support group provides a welcoming and safe space to connect with one another and learn how to live an active, happy and healthy life with an ostomy bag. Next meeting is Thursday, October 17, 3 to 4:30 p.m. For questions, call 310517-4711.

Stroke Support Group Building a community of support for stroke survivors and their caregivers. Meets every second Tuesday, 10 to 11 a.m., at the Hoffman Health Conference Center, Room 4. For questions, call 310517-4735, extension 20640 for Maria or extension 20822 for Tami.

WE CAN: Women Empowered Cancer Support Group For nearly 20 years, this group of women has journeyed through their experiences of cancer and beyond, empowering women to face their diagnosis, recurrence or experience as a cancer survivor with resilience and support. Meets second and fourth Tuesdays, Hoffman Health Conference Center (Zoom option available), 10 to 11:30 a.m. Register by calling Anne Milliken at 310-517-1115 or emailing anne.milliken@tmmc.com. Issue #38 / Winter 2026

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3330 Lomita Boulevard, Torrance, CA 90505-5073

WHEN YOU NEED EXPERT CARE, TORRANCE MEMORIAL IS HERE FOR YOU. Torrance Memorial Medical Center 310-325-9110 TorranceMemorial.org ADVANTAGE Program Information 310-517-4666 Monday through Friday, 9 a.m. to 4:15 p.m. Torrance Memorial IPA Learn More: 310-257-7239 TorranceMemorialIPA.org Members: Toll-Free: 866-568-4472 TTY/TDD: 711 Monday through Friday, 8:30 a.m. to 5 p.m. Torrance Memorial Physician Network 310-891-6717 TMPhysicianNetwork.org Monday through Friday, 7:30 a.m. to 4 p.m.

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Emergencies happen. Don’t delay care for heart attacks, strokes, falls or other urgent health situations. Torrance Memorial’s Emergency Department is safe, ready and open. If you think you are having a heart attack or stroke, call 911 or go to the nearest emergency department if you are experiencing symptoms. Comprehensive Stroke Center – Torrance Memorial emergency care staff are trained to identify the signs of stroke early and deliver early intervention care that limits damaging effects. Emergency Department Approved for Pediatric Patients – Torrance Memorial is a designated emergency department Approved for Pediatrics by L.A. County Department of Health Services. L.A. County Paramedic Base Station – Torrance Memorial’s 24hour emergency department serves as a paramedic base station. STEMI (Heart Attack) Receiving Center – Torrance Memorial is a STEMI-receiving hospital, and has the equipment, expertise and facilities to administer percutaneous coronary intervention, a mechanical means of treating heart attack patients.

Published by Vincent Rios Creative, Inc. VincentRiosCreative.com ©2026 Torrance Memorial Medical Center. All rights reserved. Reproduction or use in whole or in part without written permission is prohibited. This publication is for informational purposes only and should not be relied upon as medical advice. It has not been designed to replace a physician's medical assessment and medical judgment. Always consult first with your physician regarding anything related to your personal health.