Advantage

ADVANTAGE ISSUE #33 FALL 2024

Healthy Living Over 55

In this issue Cover Story: To Tell the Truth: Medicare Advantage Myth-Busters 4 Medicare Open Enrollment 6 Tips for Dealing with Election Year Stress 7 6 Simple Recipe Apps 8 Living Proof: Healthy South Bay Senior Profile 10 Fight Inflammation in the Kitchen | Recipe 12 Ask the Doctor: How Aging and Weight Gain are Related 14 Prime Time: A Healthy Balance for Holiday Stress 16 Upcoming Wellness Classes & Support Groups 1

COVER STORY

Have questions about whether a Medicare Advantage plan is right for you?

Advantage responds to many of the myths surrounding this health care choice.

To Tell The Truth Debunking myths about Medicare Advantage plans WRITTEN BY LAURA L. WATTS

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hinking about enrolling in a Medicare Advantage plan but concerned it may be less advantageous than the name implies? Medicare Advantage (MA) plans are a viable alternative to Original Medicare for those who are looking for comprehensive health care coverage.

Increasingly, Medicare beneficiaries are gravitat-

ing toward MA plans. A report from the Centers for Medicare & Medicaid Services shows MA provides coverage for just over half of all eligible Medicare beneficiaries. And a survey from the Commonwealth Fund reports 96% of MA members said their Medicare coverage met their expectations.

While MA plans may not be for everyone, they are certainly a beneficial option for many. Torrance

COVER STORY

Medicare’s Annual Election Period begins on October 15. Are you ready? It’s a good idea to review your options every few years, or when your medical or financial circumstances change.

Memorial IPA—a multispecialty physician network serving the South Bay community since 1983—contracts with several major MA plans and provides nocost consultations from licensed insurance agents.

So why do MA plans occasionally get a bad rap in the first place? Let’s take a deep dive into nine of the most common myths about MA plans, and explore myth-busting evidence to the contrary.

MYTH: I’ll have a problem finding and using in-network providers.

TRUTH: Medicare Advantage plans do use provider networks, but so do many health insurance plans. Talk with a trusted insurance broker about the size and quality of the medical groups available with your plan. You may have a higher share of cost or not be covered if you see an out-of-network doctor, so be sure your doctor is covered on the plan you choose if you need regular treatment from a specialist. Torrance Memorial IPA’s network includes more than 500 primary care and specialists.

MYTH: I’ll need a referral from my primary care physician every time I see a specialist.

TRUTH: This is typically true for most MA plans, but referrals to a specialist typically don’t take very long. And Torrance Memorial IPA allows self-

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referral to eight categories of specialists, including cardiology, dermatology, gastroenterology, podiatry and behavioral health.

MYTH: There are complicated prior authorization requirements.

TRUTH: MA plans can require members to get prior authorization before receiving a covered service. Your medical group or health plan typically must give or deny approval within three to five days. If you need an urgent appointment for a service requiring prior authorization, that urgency reduces the wait to 24 to 48 hours. Ask a trusted insurance broker about a plan’s rules around prior authorization before you enroll.

MYTH: Good doctors don’t accept MA plans.

TRUTH: Very reputable doctors, hospitals and medical groups choose to be aligned with MA plans, including UCLA Health, Keck Medicine of USC, Torrance Memorial IPA, Scripps Health and Providence, just to name a few.

MYTH: There are long wait times for me to get an appointment.

TRUTH: Long wait times for an appointment can be a problem with any insurance plan. Ask your agent which doctors are experiencing longer wait times

for appointments. Sometimes the wait times are shorter with newer physicians.

Torrance Memorial IPA recruits new physicians throughout the year to help with access to care.

MYTH: If I need care while traveling outside the United States, it will not be covered.

TRUTH: In most cases, MA plans offer a more robust benefit for foreign travel compared to a Medigap supplemental plan, and in most situations Original Medicare alone doesn’t cover medical costs outside the country at all. Most MA plans allow ER/urgent care anywhere in the U.S. and out of the country as well.

These benefits for many MA plans are unlimited and do not require a share of cost or deductible.

MYTH: A procedure I need may not be approved or covered, while Original Medicare covers everything.

TRUTH: Both Original Medicare and MA have a “medically necessary” requirement. When a service is medically necessary, the MA plan will not deny coverage as long as you seek care from providers in the plan’s network.

MYTH: I can only make changes to my Medicare insurance during the annual enrollment period.

TRUTH: There are a variety of enrollment periods throughout the year. If you are in an MA plan, you can change your primary care provider and/or medical group at any time. The Annual Election

Period (October 15 to December 7) is the most common time to change plans.

However, during the Open Enrollment Period from January 1 through March 31 you can change to another MA plan or back to Original Medicare. You can also change if you move out of the county or to a different state. Other situations— such as having a chronic condition or being impacted by a natural disaster—may allow you to switch plans. Check with a Medicare licensed broker to learn more.

MYTH: Medicare Advantage plans are expensive.

TRUTH: MA is the only Medicare plan that limits how much you must pay annually, called the maximum out-of-pocket (MOOP). Many MA plans have $0 premiums and feature benefits not offered by Original Medicare, such as prescription drug coverage, dental, vision and hearing aids.

Get the facts about Medicare Advantage. Torrance Memorial IPA will connect you with a trusted and licensed Medicare insurance agent who will help you explore your options and enroll in the plan that’s right for you. •

For more information call Torrance Memorial IPA at 310-517-7239, or licensed independent agents Vince Kelly at 310625-1837 or Rose Straub at 310-715-2300.

You can also attend Torrance Memorial IPA’s complimentary Medicare 101 lectures (TorranceMemorialIPA.org/medicare101) for more information.

Issue #33 Fall 2024 3

HEALTHY LIVING

Medicare Open Enrollment

Open Enrollment is coming, and the more you understand about your needs ahead of time, the better prepared you will be to make important decisions about your Medicare benefits.

Medicare is the same, but have your coverage needs changed?

WRITTEN BY JOHN FERRARI

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n this ever-changing world, it’s nice that some traditions remain the same year after year—like Medicare’s Annual Election Period, which runs each year from October 15 to December 7. During this period you can join, switch or drop a Medicare health plan or Medicare Advantage plan. You can change from Origi-

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nal Medicare (Parts A and B) to a Medicare Advantage plan (Part C), or switch from Medicare Advantage back to Original Medicare. You can also join, switch or drop Medicare drug coverage plans (Part D). Any changes you make take effect January 1.

There is a separate Open Enrollment Period just for

The Annual Election Period is a good time to consider switching from a Medicare supplement plan, or Medigap, to an HMO, especially as you age.

Medicare Advantage, from January 1 through March 31. During this period you can switch between Advantage plans or end your Advantage coverage and return to Original Medicare. However, during this period you cannot switch from Original Medicare to a Medicare Advantage plan.

Additionally, some life changes trigger special enrollment periods—for example, when you lose your current coverage or become eligible for Medi-Cal, move to a new coverage area, or move into or out of a skilled nursing facility, long-term care hospital or similar facility.

If you are already enrolled in Medicare, you should receive the Medicare & You handbook in late September or early October. It’s also available online at medicare.gov/medicare-and-you. Additionally, in late September you should receive a separate notice detailing how your Medicare Advantage plans, or standalone Part D prescription drug plan, will change in the upcoming year.

So should you gather up your colored pens and highlighters to review your coverage and the changes for the upcoming year? Not necessarily, says licensed health insurance agent Vince Kelly. “A lot can change in five years, but year to year? Generally, not so much,” he says.

“You should go over your Medicare options every few years or when your medical or financial circumstances change.”

Medicare.gov is a great resource with its Plan Finder. This is especially helpful for people not on a Medicare Advantage plan but who have a stand-alone Part D prescription drug plan. This is because the stand-alone Part D prescription drug

plan can be volatile in premiums each year. Medicare Advantage plans include Part D, and the majority of the Medicare Advantage HMOs have a $0 premium in Southern California.

The Annual Election Period is a good time to consider switching from a Medicare supplement plan, or Medigap, to an HMO, especially as you age, Kelly says, because Medigap premiums increase each year. “At age 65,” he explains, “a really good supplement plan may cost $150 per month, but by the time you reach 75, that premium has risen to $250 or higher each month.”

And there are a few things you should check every year, like your Medicare Advantage HMO insurance card. “You should ensure that your insurance ID card has your name—with no misspellings— and lists both your primary care physician and correct medical group name, for example, Torrance Memorial IPA,” Kelly says. “Primary care physicians can move or retire. If that happens, listing your medical group on your insurance card will make it easier for you to continue receiving care from the same group.” •

Need to See a Doctor?

Call Our Physician Referral Coordinator to Schedule An Appointment.

310-891-6717 Rex Chang, MD

Family Medicine 2110 E. El Segundo Blvd., Suite 200, El Segundo 310-517-7030

Sushan Joshi, MD

Internal Medicine 3701 Skypark Dr., Suite 100 Torrance 310-378-2234

Soohan Mansuri, MD

Family Medicine 3640 Lomita Blvd., Suite 200 Torrance 310-944-9344

Leah Shapiro, MD

Family Medicine 2110 E. El Segundo Blvd., Suite 200, El Segundo 310-517-7030

Krixie Silangcruz, MD

Internal Medicine 824 E. Carson St., Suite 101 Carson 310-233-3203

Ronald Siregar, MD For more information, go to medicare.gov; call the Torrance Memorial IPA Resource Center at 310-517-7239; call licensed independent agent expert Vince Kelly at 310-6251837; or attend Torrance Memorial IPA’s complimentary Medicare 101 lectures (TorranceMemorialIPA.org/medicare101) for more information.

Family Medicine 824 E. Carson St., Suite 101 Carson 310-233-3203

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 #33 Fall 2024 5

HEALTHY LIVING

Tips for Dealing with Election Year Stress With more Americans than ever feeling anxious about the 2024 election, these strategies can help reduce conflict and curb fear, uncertainty and worry.

WRITTEN BY LISA BUFFINGTON

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s the 2024 election season approaches, it isn’t just the candidates who are feeling the tension. Across the nation—and on both sides of the political aisle—more people are experiencing heightened levels of electionrelated anxiety. In turn, this is impacting their mental health, quality of life, and relationships with friends and loved ones.

In fact, the American Psychological Association’s annual mental health poll released in May 2024 showed 73% of Americans reported feeling anxious about the upcoming election, and 43% of adults reported feeling more general anxiety this year than last year.

More division, more stress Moe Gelbart, PhD, a licensed clinical psychologist who is the director of behavioral health at Torrance Memorial Medical Center and the executive director of the Thelma McMillen Recovery Center, said this uptick in election-year stress is a direct result of increased anger and divisiveness in politics—and in society.

“I’d actually call it election decade stress,” says Dr. Gelbart. “In the past 10 years, there has been an increasing and abnormal degree of political division, difference and dislike. This tribal aspect of joining one political team or the other is driving people apart, sometimes to the point where family members aren’t talking to each other and people can’t be friends.”

He points out that when all this political turmoil is happening in addition to everyday stressors such as the economy, global events and personal concerns, people’s resilience starts to break down— leading to feelings of burnout, helplessness, stress and worry.

“We tend to ruminate about things we can’t control,” says Dr. Gelbart. “Some people may have a sense their vote doesn’t matter, or they have no influence over political decisions and other factors that affect their life. This uncertainty can create fear and anxiety.”

The constant availability of information and opinions online, as well as the challenging task of distinguishing facts from opinions and the temptation to “doomscroll,” is only adding fuel to the fire.

“The degree to which people have election anxiety is directly related to how much information they consume,” he says. “Although it’s

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important to be informed, most people can reduce the amount of information they take in by about 90% and still get the facts they need.”

And unfortunately, election anxiety isn’t limited to the presidential election. “The divisiveness is everywhere, at all levels—even local school board elections,” he says.

Less “noise,” less worry But what can be done to limit the “noise” and worry as the 2024 election approaches? Dr. Gelbart says reducing information consumption is a great first step.

“You are in control of the information input you receive. Cut back on how much time you spend scrolling online and replace it with other healthy activities, such as exercise, outdoor activities, relaxation, mindfulness and spending time with others—not talking about politics.”

Avoid volunteering your opinion and becoming involved in political discussions. This can help you prevent rifts with friends, colleagues and family. However, even if you try, you may not be able to stay above the fray.

“Many people talk about things they shouldn’t talk about, and sometimes you just can’t avoid politics,” says Dr. Gelbart. “If you get into an argument, listen without judging or criticizing someone else’s point of view. Simply explain yours.”

But although people shouldn’t be afraid to express their opinions when asked, they shouldn’t expect to change anyone’s mind either. “If your goal is to try to change someone else’s opinion, stop.

It will only lead to anxiety, stress and strain.” •

7 Tips for Managing Election Year Stress 1. Limit information consumption. Avoid “doomscrolling” and reduce online time.

2. Focus on things you can control. This includes your actions, thoughts, boundaries and internet habits.

3. Let go of things you can’t control. This includes how politicians vote, the economy and international affairs.

4. Learn to distinguish between facts and opinions, especially when online and using social media.

5. Listen respectfully to the opinions of others, even when they are unsolicited or different from yours.

6. Avoid political debates with family, friends and colleagues.

7. If asked, express your beliefs without criticizing or judging.

6 Simple Recipe Apps

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ecipe apps offer numerous benefits for older adults, making cooking more enjoyable and meal planning easier. These tools can enhance cooking skills and simplify organizing meals for the week.

Apps can also adjust recipes for serving sizes, which is helpful if you’re cooking for one or two people.

These apps often include grocery list functions, allowing you to quickly add ingredients you need.

This way, you can shop more efficiently without forgetting anything.

Allrecipes.

Allrecipes is a great choice for those looking to explore new recipes, as it offers an enormous collection to choose from. The app is user-friendly and easy to navigate. You can search for recipes by ingredient, meal type or dietary preference—making it simple for you to find exactly what you need.

Yummly In addition to articles, recipes and a meal planner, Yummly offers recipe recommendations based on your specific tastes, nutritional needs and skill level. A pantry section will generate suggestions based on ingredients you have handy. Yummly is a user-friendly app that offers a vast collection of over 1.2 million recipes, including a voice command function.

You can easily find meals that match your tastes and dietary needs. This app also offers voice interaction to help you cook hands-free.

Paprika If you’re in search of an app to streamline meal planning, look no further than Paprika. Whether you’re planning lunches for the week or feeling ambitious with a month-long meal prep, Paprika has you covered.

Epicurious One of the oldest collections is also widely considered one of the best. You can browse by recipes and complete menus, such as for a dinner party, holiday celebration or special event. You’ll also find expert advice and plenty of high-quality videos. You can save your favorite recipes and personalize them with additional text or photos, which will then seamlessly import into your grocery list. There is even a timer feature to assist you when it’s time to start cooking. Clear, large fonts with uncluttered layouts help you easily read the instructions and ingredient lists without straining your eyes.

Kitchen Stories Step-by-step instructions break down recipes into manageable tasks presented simply and clearly. Kitchen Stories presents numbered actions that help reduce confusion, make the process smoother and ensure you don’t miss important steps—thereby making cooking more accessible and enjoyable. Imagine saying “next step” instead of scrolling.

Recipe Keeper This app is a quick and easy way to collect, organize and share all of your favorite recipes across all your devices.

With Recipe Keeper, you can enter recipes with as little or as much information as you like. Copy and paste recipes, categorize them by course, add photos, rate your recipes and flag your favorites. You can even search for recipes on the web and add them directly to your collection. A great way to keep your favorite family recipes safe forever.

Issue #33 Fall 2024 7

HEALTHY LIVING

Living Proof: Healthy South Bay Senior Jerry Biggins is loving life at 91 years young.

WRITTEN BY LAURA ROE STEVENS

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Friday mornings are an important part of Jerry’s week; he rides his bike and meets up with friends in Hermosa Beach.

Jerry is a four-time cancer survivor who credits his faith and his wife for his healthy life.

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n meeting Jerry Biggins, it is hard to believe he is 91. This is one active nonagenarian! For starters, he still owns and operates his business from home. He stays active with a routine of 50 morning pushups three times a week and daily walks with his dog.

He rides his bike from Torrance Beach to Scotty’s in Hermosa Beach for a breakfast meetup with friends on Friday mornings. He and his wife, Betsy, attend church weekly, participate in a monthly gin rummy dinner group with longtime friends, and enjoy spending time with their three daughters and five grandchildren.

Jerry also enjoys watering the garden and, according to Betsy, is skilled in fixing things around the house. He even built the deck at their home back in the 1980s.

When I asked to check out the view, Jerry patted his thighs resolutely and jumped up without hesitation— exerting full strength and balance stability—to show it to me.

Clearly Jerry is not your typical senior. As a health and wellness journalist, I assessed which lifestyle factors might have helped him retain

Pictured (left) with family (from left): Audrey Gerbracht, Kristin Biggins, George Gerbracht, Helen Gerbracht, Paul Gerbracht, Betsy and Jerry Biggins, and Jill Gerbracht.

Below: Betsy and Jerry pictured at their Palos Verdes home on the deck Jerry built in 1982.

this vitality and balance.

Blue Zones findings—created from research in areas of the world where older adults often retain memory, continue to work and exercise well into their 90s—revealed these commonalities: a supportive community, physically active hobbies enjoyed with friends, loving relationships, a can-do resilient attitude, work-life balance and time spent outdoors in nature. Jerry’s life reflects all these traits.

Loving Relationships Jerry is blessed with a loving wife and family and a close group of longtime friends. He first met Betsy over seven decades ago at a fraternity party at the University of Southern California. Betsy attended with another boy, but that hardly thwarted Jerry.

“When I saw her, I leaned over and told my future best man, ‘I’m going to marry that girl.’ And seven years later, I did!”

“We’ve been married 64 years now,” Betsy smiles.

When asked for their secret to a happy,

lifelong marriage, Jerry says, “We get along just fine. We like the same things and like to do things together.”

A Balanced, Fulfilling Life Jerry is the president of G.E. Biggins & Associates, the Palos Verdes-based business he founded in 1983, where he serves as a broker for the custom filing manufacturing business. One of the perks of running a business is the ability to set your hours.

Jerry’s oldest daughter, Jill, shared how her dad used to ride his bike to his grandchildren’s sporting events all over the South Bay. He loves to support his daughters in what they are doing. The ultimate show of support might have been back in 1982 when he drove his daughter Kristin on the route of the PV Marathon the night before she was to run it, and famously signed up to run it the morning of the race. He finished too—without any planned training.

Travel ventures included USC football away games, cruises and yearly ski trips to Mammoth, where he got competitive with his daughters on the slopes. “Betsy and I

went to Mammoth back in college when there was only one rope tow!” shares Jerry.

“I can’t ski now because of my knee, but it sure was fun. I do miss it!”

Embracing Faith & Resiliency Jerry is a four-time cancer survivor who credits his faith and his wife for his healthy life. Jill also points to her father’s “amazingly strong and positive attitude.”

“He never complains,” she adds.

“Throughout all his bouts with cancer, he was always so resilient and strong. It’s that attitude of ‘I’m just fine,’ ‘I can handle it’ that makes a huge difference.”

Jerry has had a hip replacement, knee surgery and procedures for various types of cancer over the years, but he never underwent chemotherapy. He always bounced back quickly into physical activity.

He says his faith in God is paramount.

He participates in a weekly men’s Zoom prayer group and church on Sundays. “I am blessed with a beautiful wife, family and friends,” Jerry says simply, and that’s hard to argue with. • Issue #33 Fall 2024 9

HEALTHY LIVING

Fight Inflammation in the Kitchen WRITTEN BY ERICA DROST, MS, RDN, & REBECCA TRAN, MS, RDN, TORRANCE MEMORIAL CLINICAL DIETITIANS

Inflammation is a natural response by the body to protect itself from injury and infection. However, when inflammation becomes chronic, it can lead to various health problems including heart disease, diabetes, obesity, cancer and autoimmune disorders. Chronic inflammation occurs when an environmental stressor is consistent (such as chronic stress, lack of sleep or poor dietary choices).

Diets higher in heavily refined carbohydrates, fried foods, red processed meats and alcohol have been found to contribute to inflammation in the body. Incorporating antiinflammatory foods into your meals can help your body combat chronic inflammation and promote overall health.

Foods to Fight Inflammation

1. COLORFUL PLANTS (fruits, vegetables, whole grains) Fruits and vegetables are great sources of vitamins, minerals, fiber and phytochemical compounds. Colorful fruits and vegetables provide a variety of phytonutrients with anti-inflammatory properties. For example, apricots, carrots and leafy greens contain carotenoids, which are not only good for your immunity but benefit your eye health. Flavonoids found in berries, apples, kale and onions can help protect against cardiovascular disease and cancer. Glucosinolates, found in cruciferous vegetables like broccoli, bok choy and brussels sprouts, have been found to help with inflammatory regulation, metabolic function and cancer prevention. Fiber is also an important dietary component and can help lower cholesterol and regulate blood sugar levels and weight.

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Anti-Inflammatory Recipe

Masala Fish Curry

Directions

Serves: 4 Total time: 50 minutes When the weather begins to turn cold, nothing is more comforting than a warm bowl of curry. Try this fish curry in place of a more common chicken or lamb variety to up your omega-3 game! The bold flavors of turmeric, garlic, coriander, paprika and cumin featured in this dish also provide disease-fighting benefits you’ll savor.

1. In a large bowl, combine marinade ingredients. Toss fish pieces to coat. Set aside.

2. Heat ¼ cup oil in a large pan over medium-high heat. Add onions and sauté until golden. Add garlic and ginger; sauté for 2 minutes until fragrant. Add spices and salt; stir for 1 minute.

3. Add tomatoes and sauté about 5 minutes until blended. Add water and bring the curry to a simmer.

4. In a nonstick skillet over medium-high heat, add remaining oil. Place fish pieces in the skillet in one layer. Pan-fry for 4 minutes per side, until cooked through and golden (the more color, the better).

Exact cook time will depend on the thickness of the filet. Internal temperature should reach 145º. Turn off the heat.

5. Transfer cooked fish pieces to the simmering curry.

Allow the flavors to meld for 2 to 3 minutes. Remove from heat, and top with desired toppings. Serve with naan bread, roti or rice.

Ingredients Marinade: • ½ teaspoon red chili powder or cayenne pepper • ¼ teaspoon turmeric powder • ½ teaspoon kosher salt • 1 teaspoon lemon juice • 1 pound cod (or substitute other white fish such as halibut/tilapia), patted dry and cut into 2” to 3” pieces Fish Curry: • ¼ cup plus 2 tablespoons canola oil, divided • 2 medium yellow onions, finely chopped • 7 garlic cloves, finely chopped • 1-inch piece fresh ginger, finely chopped • 1 teaspoon each coriander, paprika, cumin powder • ½ teaspoon turmeric powder • ¾ teaspoon kosher salt • 2 ripe tomatoes, finely chopped • 1 cup water Toppings: • Squeeze of fresh lemon juice • Fresh cilantro chopped • Black pepper

2. HERBS AND SPICES Herbs and spices originate primarily from the Middle East or Asia and have been used medicinally for thousands of years. Used in small amounts, they are primarily for seasoning. Many are associated with protection against chronic disease and are known for their antioxidant, anti-microbial and anti-inflammatory properties. Spices and herbs frequently identified as having anti-inflammatory effects include thyme, basil, mint, turmeric, dill, cinnamon, clove, nutmeg, lemongrass, ginger, chili pepper and fenugreek.

Nutrition analysis per serving Calories: 224, carbohydrates: 9g, protein: 24g, fat: 11g, saturated fat: 2g, sodium: 720mg, fiber: 2g

For a delicious Peruvian ceviche recipe visit TorranceMemorial.org/healthy-living/blog/ fight-inflammation-in-the-kitchen.

3. OMEGA-3 FATTY ACIDS Foods high in omega-3 fatty acids have been shown to have anti-inflammatory and heart health benefits. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are omega-3 fatty acids found in oily fish like salmon, mackerel, tuna and herring. These fatty acids help inhibit many aspects of inflammation and give rise to anti-inflammatory mediators. Nuts and seeds such as chia, hemp, flax and walnuts also provide omega-3 fatty acids.

Begin by examining your dietary choices and aim to replace one or two highly processed meal items with healthier alternatives. Over time, these changes can have a significant impact on reducing inflammation and promoting better overall health. • Issue #33 Fall 2024 11

ASK THE DOCTOR

How Aging and Weight Gain are Related Losing those extra pounds can be difficult for older adults.

WRITTEN BY MELISSA BEAN STERZICK

Soohan Mansuri, MD, Torrance Memorial Physician Network

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hanges in the body cause many older adults to gain weight despite their best efforts to stay trim. Shifts in muscle mass, hormones, metabolism and lifestyle all contribute to weight gain, and the average person gains one to two pounds per year during adulthood. It doesn’t sound like a lot, but it becomes significant over time.

Soohan Mansuri, MD, a board-certified primary care physician with Torrance Memorial Physician Network, specializes in family medicine with a particular interest in obesity medicine. He says getting older doesn’t have to mean getting heavier.

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A slower metabolism, loss of muscle mass and hormonal changes can all contribute to aging and weight gain.

Extra weight increases the risk of cardiovascular diseases, such as hypertension, coronary artery disease and stroke.

It heightens the likelihood of developing type 2 diabetes, which can lead to further complications like kidney disease, neuropathy and vision loss.

Why does weight gain happen faster with age?

Dr. Mansuri: The metabolism naturally slows down with age, meaning the body burns fewer calories at rest and during physical activity. There is also a gradual loss of muscle mass, known as sarcopenia, which further reduces metabolic rate. Hormonal changes, particularly the decline in hormones like estrogen and testosterone, often lead to an increase in abdominal fat.

Furthermore, lifestyle factors such as reduced physical activity, changes in diet, and certain medications can contribute to weight gain as we age.

Why is weight loss more difficult for older adults?

Dr. Mansuri: A slower metabolism means fewer calories are burned, making it harder to create the calorie deficit needed for weight loss. The loss of muscle mass decreases the body’s ability to burn calories efficiently.

Hormonal changes can lead to increased fat storage and a redistribution of fat to areas that are more difficult to lose. Moreover, seniors may face physical limitations reducing their ability to exercise.

How does excess weight affect seniors’ overall health?

Dr. Mansuri: Extra weight increases the risk of cardiovascular diseases, such as hypertension, coronary artery disease and stroke. It heightens the likelihood of developing type 2 diabetes, which can lead to further complications like kidney disease, neuropathy and vision loss. Excess weight puts additional strain on the joints, particularly in the knees and hips, causing problems such as osteoarthritis. In addition, excess weight can reduce mobility and independence, leading to a lower quality of life and increased risk of falls and fractures.

What are simple diet changes we can implement to prevent weight gain?

Dr. Mansuri: The key to success is building habits you can maintain over months and years as opposed to a fad diet. Mindful eating is a great start. Portion control is crucial. As metabolism slows, the body requires fewer calories, so reducing portion sizes can help maintain a healthy weight. Incorporating more whole foods, such as fruits, vegetables, whole grains and lean proteins, while cutting back on processed foods, which are often high in calories, sugars and unhealthy fats, can make a significant difference.

How can older adults who aren’t already physically active add exercise to their lifestyle?

Dr. Mansuri: Start with low-impact activities that are easy on the joints, such as walking, swimming or gentle cycling. These activities are not only effective in burning calories but also help improve cardiovascular health and mobility. Seniors can also incorporate strength training exercises, using light weights or resistance bands, to build muscle mass and support metabolic health. Balance and flexibility exercises, such as yoga or tai chi, can also be beneficial, reducing the risk of falls and improving overall mobility. To ease into a routine, seniors can begin with short sessions of physical activity, perhaps 10 to 15 minutes a day, and gradually increase the duration and intensity as their fitness improves. It’s also helpful to find enjoyable activities you can incorporate into daily life, such as gardening, dancing or joining a walking group. • Soohan Mansuri, MD, practices at Torrance Memorial Physician Network, 3640 Lomita Blvd., Suite 200, Torrance. He can be reached at 310-944-9344.

Issue #33 Fall 2024 13

PRIME TIME

Incorporating some easily adaptable ways to minimize stress this holiday season can provide room for more joy and merriment in the weeks ahead.

A Healthy Balance for Holiday Stress The importance of mindset and intention-setting for a joyful holiday season WRITTEN BY JILL BIGGINS GERBRACHT

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ith festive decor already in full display at local stores, it is no secret the holiday season is fast approaching. As exciting as it is to see elaborate displays and inflatable yard decorations back on shelves, the holidays—and the anticipation of said holidays—can bring plenty of stress.

We all look forward to whatever holidays we celebrate with anticipation of joyful gatherings, but they can also be stressful. The American Psycho-

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logical Association recently conducted a “holiday stress” poll that revealed more than 8 of 10 Americans anticipate stress during the holiday season.

Heightened stress can trigger unhealthy behaviors, such as overeating and drinking to excess.

Make a list of what is possible, and prioritize your most important events and activities for you and your family. Then pace yourself. Organize your time. Keep in mind it’s the holiday “season” (not “day”), and spread out your activities to lessen stress and increase enjoyment.

7 Simple Ways to Eat Well During the Holidays Here are some easy ways to minimize the stress and amplify the joy during this busy holiday season.

1

Let go of unrealistic expectations. It’s OK if everything isn’t perfect.

2 Set limits for gift-giving (some extended families and friend groups draw names).

3 Take time each day to reflect on the things you’re grateful for.

This can shift your focus from stress to the positive aspects of your life.

4 Plan ahead. If you are traveling, book tickets and reservations now. Send gifts early and update your address book if sending out holiday cards.

5 If you are struggling with loneliness or are facing the loss of a loved one with whom you have shared the holidays, try to spend time with people who care about you or go to a place where you can find support and encouragement.

6 Prepare for the extra intensity, eliminate stressful or unnecessary activities or chores, and find time for some relaxation and rejuvenation.

7 Re-evaluate your holiday traditions. Are they too stressful or time-consuming?

8 Be prepared to say no to invitations you don’t want to accept.

9 Stay active to reduce stress and boost your mood. Even a short walk can make a big difference.

10 Beware of overindulgence by eating, drinking and spending in moderation. •

WRITTEN BY MARISSA MINDERLER, MS, RDN, CLINICAL DIETITIAN

The holiday season is fast approaching, and for many, maintaining healthy eating habits can be stressful. With coworkers bringing in sweet treats, companies promoting holiday specials and grocery stores stocking candy well in advance, it’s easy to feel overwhelmed. However, you can still eat well during the holidays. Start with these seven tips: 1. Shop for seasonal produce: Seasonal fruits and vegetables offer the best nutritional value and often come with store discounts. Try a new recipe every couple of weeks featuring holiday produce like butternut squash, sweet potatoes, kale or apples.

2. Keep exercising: The shorter days and colder weather can make it harder to stay active. Find ways to maintain your workout routine, whether it’s a home workout or a walk during your lunch break. Staying active, even minimally, helps manage weight, appetite and cravings.

3. Get enough sleep: Poor sleep affects appetite and decision-making. Aim for at least seven hours of sleep per night to support healthier choices.

4. Try a plant-based dish: With growing support for plant-forward diets, bring a vegan or vegetarian dish to your holiday gathering. Websites like Forks Over Knives and Love and Lemons offer great plant-based recipes.

5. Don’t skip meals before a party: Skipping meals to “save calories” can backfire. Eat your vegetables and protein, and drink water earlier in the day to control your appetite later.

6. Request “half sweetness”: Holiday drinks can be loaded with sugar— some with up to 75 grams! Ask for half the sweetener and add spices for flavor. Pumpkin Spice, we’re lookin’ at you!

7. Eat sweet treats with meals: Indulging during the holidays is normal and can fit into a healthy diet. Enjoy sweet treats in moderation and alongside regular meals to prevent bingeing and promote a healthier relationship with food.

If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our registered dietitian nutritionists at the Outpatient Medical Nutrition Therapy office, Torrance Memorial Lundquist Lurie Cardiovascular Center, 2841 Lomita Blvd., Suite 335. Call 310-891-6707 or visit TorranceMemorial.org/nutrition for upcoming classes and programs.

Issue #33 Fall 2024 15

Wellness Classes

3105 Lomita Blvd., Torrance Register online or call 310-517-4711 to enroll in paid classes.

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.

ALL CLASSES ARE HYBRID (IN-PERSON AND ZOOM) UNLESS OTHERWISE NOTED Chair Yoga for Osteoporosis with Debi Nov. 13–Dec. 4; Jan. 8–Feb. 26 Wednesday, 11 a.m. to noon

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

Essentrics Full–Body Stretch with Ai (in–person only) Nov. 11–Dec. 2; Jan. 6–Feb. 24 Nov. 15–Dec. 13; Jan. 10–Feb. 28 Monday or Friday, 11 to 11:50 a.m.

A gentle, full–body stretch to activate muscles, free joints and increase mobility.

Bring a yoga mat.

Integrated Yoga with Robin Nov. 13–Dec. 4; Jan. 8–Feb. 26 Wednesday, 7 to 8 p.m.

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

Nov. 11–Dec. 2; Jan. 6–Feb. 24 Nov. 14–Dec. 12; Jan. 9–Feb. 27

Line Dancing Beyond “Country” with Sharon

Monday or Thursday, 2 to 3 p.m.

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

Nov. 13–Dec. 4 Wednesday, 4:30 to 5:30 p.m.

Learn Country Western favorites, cha– cha, mambo, tango and samba in linedancing style. No partner needed.

Line Dancing: The Next Step with Sharon (in–person only) Nov. 13–Dec. 4; Jan. 8–Feb. 26 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) Nov. 12–Dec. 3; Jan. 7–Feb. 25 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) Nov. 12–Dec. 3; Jan. 7–Feb. 25 Nov. 15–Dec. 13; Jan. 10–Feb. 28

Tuesday or Friday, 11 to 11:50 a.m.

Strengthen your upper and lower body using flexible exercise bands.

16 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

SUPPORT GROUPS

Qi Gong with Gayla

Yoga Basics with Laura

(Zoom only)

(Zoom only)

Nov. 14–Dec. 12; Jan. 9–Feb. 27 Thursday, 9 to 10:15 a.m.

Nov. 11–Dec. 2; Jan. 6–Feb. 24 Monday, 4 to 5 p.m.

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

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

Stretching for Better Balance: Beginning & Intermediate with Randy

Nov. 12–Dec. 3; Jan. 7–Feb. 25 Tuesday, 11 a.m. to 12:15 p.m.

(Zoom only) Nov. 12–Dec. 3; Jan. 7–Feb. 25 Nov. 15–Dec. 13; Jan. 10–Feb. 28

Tuesday or Friday, 10 to 10:45 a.m.

Increase flexibility and mobility to help prevent injuries.

Beginning Tai Chi with Richard (Zoom only) Nov. 12–Dec. 3; Jan. 7–Feb. 25 Tuesday, 2 to 3 p.m.

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

Intermediate Tai Chi with Richard (Zoom only) Nov. 13–Dec. 4; Jan. 8–Feb. 26 Wednesday, 2 to 3 p.m.

Learn how to complete the form.

Advanced Tai Chi with Richard (Zoom only) Nov. 13–Dec. 4; Jan. 8–Feb. 26 Wednesday, 3:15 to 4:15 p.m.

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

Yoga for Osteoporosis with Debi Use poses and breath work to stimulate bone growth, increase strength, range of motion in joints, posture and balance. Floor, chair and standing poses. Bring a mat.

Yoga for Wellness with Debi Nov. 13–Dec. 4; Jan. 8–Feb. 26 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.

November 20 Topic: Cancer

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.

Issue #33 Fall 2024 17

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.

ALL CLASSES AT THIS LOCATION ARE IN–PERSON ONLY

Chair Exercise for Posture & Smooth Walking with Joy

Menopause 101

Nov. 11–Dec. 2; Jan. 6–Feb. 24 Monday, 2 to 3 p.m.

Nov. 14 Thursday, 5 to 6:30 p.m.

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

Align the Spine with Joy Nov. 11–Dec. 2; Jan. 6–Feb. 24 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.

Bones for Life with Joy Nov. 11–Dec. 2; Jan. 6–Feb. 24 Monday, 3:30 to 4:30 p.m.

These Feldenkrais exercises help support bones through gentle, weight bearing exercises that require no strain or pain.

Improve posture and bone health.

Chair Exercise: Beginning & Intermediate with Pam Nov. 14–Dec. 12 Thursday, 9 to 10 a.m.

Jan. 7–Feb. 25 (new day/time) Tuesday, 8–9 a.m.

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

Enhance upright posture and easier walking with these classes based on the Feldenkrais Method. Taught by a physical therapist and guild-certified Feldenkrais practitioner.

Exercise to the Oldies with Pam Jan. 7–Feb. 25 Tuesday, 9:15 to 10:15 a.m.

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

Essentrics Full–Body Stretch with Ai Nov. 13–Dec. 4; Jan. 8–Feb. 26 Nov. 16–Dec. 14; Jan. 11–Mar. 1 Wednesday, 11 to 11:50 a.m.

Saturday, 11:15 a.m. to 12:05 p.m.

A gentle, full–body stretch to activate muscles, free joints and increase mobility.

Bring a yoga mat.

Muscle Strengthening: Beginning & Intermediate with Randy Nov. 11–Dec. 2; Jan. 6–Feb. 24 Nov. 14–Dec. 12; Jan. 9–Feb. 27 Monday or Thursday, 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

Stretch & Sound Bath Meditation with Ai Nov. 13–Dec. 4; Jan. 8–Feb. 26 Nov. 16–Dec. 14; Jan. 11–Mar. 1 Wednesday, 9:30 to 10:20 a.m.

Saturday, 12:30 to 1:20 p.m.

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

Stretching For Better Balance with Randy Nov. 11–Dec. 2; Jan. 6–Feb. 24 Nov. 14–Dec. 12; Jan. 9–Feb. 27

Monday or Thursday, 10:30 to 11:15 a.m.

Fun workout in a chair designed to help increase flexibility to prevent injuries.

Yoga for Stress Reduction with Debi Nov. 16–Dec. 14; Jan. 11–Mar. 1 Saturday, 9:30 to 10:45 a.m.

Gentle yoga poses on the floor, seated and standing to increase flexibility, strengthen the body and improve balance. Breath work and meditation to reduce stress.

Don’t see what you’re looking for?

Check TorranceMemorial.org/ classes for more information or call 310-517-4666.

SUPPORT GROUPS

Diabetes Support Group 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.

Advantage Support Groups Bariatric General Support Group

Caregivers Support Group

Join us for a virtual seminar to learn how bariatric weight loss surgery can help you. Attendance is highly recommended before making an appointment for weight loss surgery consultation. For more information and to register, call 310-517-4711.

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

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.

Cancer & Nutrition 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. Call 310-517-4711 for information.

Depression and Bipolar Support Alliance This peer-based support group is for those dealing with mood disorders (dbsasouthbay.org). The group meets at Torrance Memorial on the second and fourth Saturdays of the month, 10 a.m. to noon, and the first and third Thursdays of the month via Zoom, 6:30 to 8:30 p.m.

Contact Scott Wood at 310-497-8801 or woodscott516@yahoo.com, or Peggy at 310-548-3457.

Ostomy Support Group This support group provides a welcoming and safe space to connect and learn how to live an active, happy and healthy life with an ostomy bag. The next meeting is Thursday, October 17, 3 to 4:30 p.m. For questions call 310-517-4711.

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, ext. 20640 for Maria or ext.

20822 for Tami.

WE CAN: Women Empowered Cancer Support Group For nearly 20 years, these women have journeyed through their experiences of cancer and beyond. This group empowers 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 with Anne Milliken by calling 310-517-1115 or email anne. milliken@tmmc.com.

Issue #33 Fall 2024 19

3330 Lomita Boulevard, Torrance, CA 90505-5073

NON-PROFIT ORG US POSTAGE PAID TORRANCE, CA PERMIT NO 381

WHEN YOU NEED EXPERT CARE, TORRANCE MEMORIAL IS HERE FOR YOU.

Torrance Memorial Medical Center 310-325-9110 TorranceMemorial.org

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.

ADVANTAGE Program Information 310-517-4666 Monday through Friday, 9 a.m. to 4:15 p.m.

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.

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.

Emergency Department Approved for Pediatric Patients – Torrance Memorial is a designated Emergency Department Approved for Pediatrics by L.A. County Department of Health Services.

Torrance Memorial Physician Network 310-891-6717 TMPhysicianNetwork.org Monday through Friday, 7:30 a.m. to 4 p.m.

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If you do not wish to receive future issues of this publication, please email publications@tmmc.com with your name and complete address as it appears on the mailing panel.

L.A. County Paramedic Base Station – Torrance Memorial’s 24-hour 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.

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©2024 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.