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ADVANTAGE ISSUE #30 WINTER 2024

Healthy Living Over 55

In this issue 1

Cover Story: The Fiscal & the Physical

4 7 Smart Home Gadgets to Enhance Your Lifestyle 6 Beyond Cataract Surgery 8 Treating Thumb Arthritis 10 10 Actions for Better Health & Aging 12 Upcoming Classes, Events and Support Groups

COVER STORY

The Fiscal & the Physical The money-mind-body connection in retirement planning WRITTEN BY JOHN FERRARI

Outliving your money can be of major concern to older adults as they approach retirement and can increase health risks.

oney may not buy happiness, but it can give us peace of mind—especially as we consider our financial health in retirement. Financial concerns “definitely take precedence in people’s minds,” says Brittany Rudinica, LCSW, an oncology social worker with Torrance Memorial Hunt Cancer Institute’s Cancer Resource Center. And that, she adds, can have a big impact on our

mental and physical well-being. When we experience a threat to our sense of safety and security—whether it’s a new health diagnosis, financial concern or any other highly stressful event— our body activates an alarm system to help us survive. Even though many of the things that cause anxiety today, like money, are not the kinds of threats our ancestors faced, like saber-toothed tigers, they still

COVER STORY

cause the same fight-flight-or-freeze response. While a low level of stress can help us remain alert and respond to threats of both the financial and sabertoothed varieties, long-term, severe stress is associated with health disorders ranging from sleep deprivation to high blood pressure. “Chronic financial anxiety leads to survival mode, focusing on immediate needs rather than long-term planning,” Rudinica says. “Physically, stress is related to increased levels of cortisol and inflammation.” All of this can lead to a cascade of health issues, from heart disease to depression. And the prevalence of financial anxiety surrounding retirement is high. In a 2023 survey by insurance provider Allianz Life, 61% of respondents feared running out of money in retirement even more than they feared death. Outliving their money “is a major worry individuals have as they approach retirement or are already in retirement,” agrees F. Thomas Schlappatha, CFP, a wealth advisor, estate planning consultant and executive director with Morgan Stanley Wealth Management. As we move through our working life, there is a map to financial security, Schlappatha says (see page 3), as well as advice for individuals at all stages. Personal or household budgets are a key tool, but “whether it’s a detailed spreadsheet or a back-of-theenvelope calculation, budgeting is something people must manage themselves,” he says. “No tool, app or advisor can force you to change how you spend or save your money.” On the other hand, professional financial advice can be a lifesaver (or at least money-saver) when individuals “want help (or don’t feel comfortable) with investing in capital markets, creating a financial plan, getting their estate in order, creating a trust, filing taxes or holistic financial management.” Finding the right advisor can seem daunting, but we can turn to people we already trust, Schlappatha says. “Talk to family, friends, coworkers or any professional you currently work with and ask if they can refer you to the financial advisor they work with. Your initial conversations with a financial professional should be informational, so ask as many questions as needed to better understand your own needs and what your options are.” He notes, “Many advisors work with specific individuals such as business owners, high net worth

2 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

families or C-suite executives. Other advisors focus on retirement planning for the general population. So if you have a more complex financial situation, ask each advisor you are considering how many of their clients have a profile similar to yours. For those with less disposable income, your local bank or credit union branch may have resources to help.” And, Schlappatha adds, be aware of recent and potential changes to legislation and regulations affecting the financial aspects of retirement. “For example, our legislators have a big decision to make on whether the income and estate tax cut provisions of the 2017 Tax Cuts and Jobs Act should be extended. They are set to expire after 2025 unless the new administration and Congress members make the changes permanent following the 2024 election. Due to that unknown, it would be prudent for people to refine their financial or retirement plans ahead of any potential changes in the tax code.” In the meantime, says Rudinica, breathe deeply. “Mind-body skills like conscious deep breathing engage your parasympathetic nervous system, relax the body and lead to better thinking. Calm your body down: go into nature, go for a walk, engage in things that bring you joy and relaxation. When we regulate our nervous system, we are much better at being creative and problem-solving,” she says. And, just to be on the safe side, stay away from saber-toothed tigers. •

Planning ahead helps provide peace of mind and can have a positive impact on physical and financial health.

Planning for Financial Security: A Roadmap to Retirement WRITTEN BY F. THOMAS SCHLAPPATHA

• Starting Your Career: 20s–30s

Prioritize savings and investing, and build good money habits: start an emergency fund, make contributions and invest in retirement accounts and avoid high-interest debt. This will start you on the road to financial security and flexibility throughout your life. • Beginning Your Prime Working Years: 30s–40s Increase your savings rate as your earnings rise. Try to limit lifestyle creep (“keeping up with the Joneses”) to protect what you have, and give yourself more options in the future. Speaking of protection, it’s important to take care of your family by ensuring you have life insurance and a will, just in case a worst-case scenario occurs. • Peak Earning Years: 40s–50s Keep your momentum as a saver and investor going! If you can, max out your contributions to your 401(k), 403(b) and/or IRA and diversify your portfolio. Depending on your level of income, additional insurance may be warranted (life, disability, long-term care or an umbrella policy) because insurance premiums tend to increase with age. Create an estate plan that includes a will, advance medical directive and possibly a trust. • Pre-Retirement: late 50s–60s Plan your transition into retirement— this is key to ensuring financial security throughout the rest of your life. Think about your goals in retirement and the associated expenses. Will you move to a different state? Travel the world? Donate to charity? Understand your personal Social Security and Medicare situation and your

retirement cash flow (income from Social Security, pension, real estate and/or your retirement accounts). • Retirement and Beyond Enjoy the retirement you planned for! Be ready to adjust to life’s inevitable changes. Keep enough money on hand to cover one year of expenses so you’re not forced to withdraw funds from an investment portfolio or retirement account in a down market. Ensure your estate, charitable giving and inheritance plans reflect your current wishes. • Catching Up If you’ve made a detour along the road to financial security, you may still be able to get back on track. First and foremost, start saving more. Utilizing your employer-sponsored retirement plan—a 401(k) or 403(b)—is a great place to start because investing becomes automatic. Every paycheck will contribute funds toward your retirement savings. Plus, companies often match a portion of your contribution, so you actually make more if you save. Individual Retirement Accounts (IRAs) are also very useful, especially if you don’t have access to an employer-sponsored plan. If you feel there’s no room in your budget to save more, there are two ways to make some room. First, pay down debt, especially if it has a high interest rate (e.g., credit cards and car loans). Second, try to start cutting costs in a meaningful way, particularly for recurring expenses. Shop around for cost-effective cell phone plans, insurance policies, etc. The more you save and invest, the more you’ll have later on!

Top 1% Hospital in the World TORRANCE MEMORIAL HAS BEEN RECOGNIZED BY NEWSWEEK as part of its list of World’s Best Hospitals 2023. This year, Torrance Memorial ranks as the 40th best hospital in the nation and 10th best in California along with placing in the top elite 150-250 hospitals in the world. Learn more at TMFirst.org

Ranked #10 in California - Newsweek

Ranked #40 in the Nation - Newsweek

Ranked #223rd in the World - Newsweek

F. Thomas Schlappatha, CFP, is an executive director and wealth advisor, senior portfolio manager and estate planning consultant with Morgan Stanley Wealth Management in Torrance. Contact him at 310-543-0209 or 800-221-8764, or email ft.schlappatha@ms.com. Issue #30 Winter 2024 3

HEALTHY LIVING

7 Smart Home Devices to Enhance Your Lifestyle WRITTEN BY JILL BIGGINS GERBRACHT

re you seeking more convenience and efficiency at home? Advantage has curated a list of smart home gadgets designed to transform your living space. These devices blend innovation with functionality, making daily tasks seamless. All things considered, your values and wallet are going to dictate what type of smart home tech you try. Here are seven smart home devices that can make a difference in your home.

4 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

1 Smart Light Bulbs When you jump in bed at night, you don’t want to get back up to turn the light off. And when you’re trying to ease into sleep, you may want your lights to feel dimmer and cozier. Smart bulbs solve both issues—plus allow you to program different times of the day to turn them on or off— through voice control or app selections.

6 Robotic Vacuum Cleaner Hate vacuuming? Let a robot do the work for you. Robotic vacuum cleaners quietly and efficiently clean your floors while you focus on more important tasks. Sit back and relax while your vacuum does the work!

Flexible Portable Tablet Holder Get comfortable while you watch your favorite shows with a flexible tablet holder that won’t tip over and holds your tablet at a comfortable viewing position. Handsfree viewing means hand and arm strain from holding your tablet is virtually eliminated. The adjustable legs offer stability on any kind of surface—flat or uneven.

Voice-activated Devices Voice-activated devices like Amazon’s Alexa and Google Home are great for older adults, especially those who have difficulty getting up and about. Combine them with smart-home devices, and you can use them to turn on lights, lock doors and open window shades. They also tell the time, give you the weather and inform you of the daily news.

Smart Lock If you don’t want to hide keys under a rock outside your house but need to let someone in when you can’t be home, a smart lock saves time and headaches. Never again worry about a pet sitter or friends who need to get in while you’re out.

7 Smart Thermostat If you like coming home to a warm house but don’t feel like paying to keep an empty room toasty, consider a smart thermostat. Bonus: Depending on where you live, you might be eligible for an efficiency rebate.

Smart Diffuser For those who enjoy an air freshener on demand or forget to blow out scented candles, a smart diffuser is the way to go. With the popular Pura device, you can use the app to select between two scents, schedule when the diffuser turns on and even adjust the intensity.

Issue #30 Winter 2024 5

New Light Adjustable Lens (LAL) surgery enables patients to test-drive the lens for optimal vision and the most effective outcomes.

HEALTHY LIVING

Beyond Cataract Surgery With Light Adjustable Lens (LAL), we can guarantee successful spectacle freedom. WRITTEN BY MELISSA BEAN STERZICK

dvancements in cataract surgery during the last decade have improved outcomes for many patients. The latest development—the Light Adjustable Lens (LAL) by RxSight—results in better vision, offers customized vision prescriptions and is effective for those who’ve had previous eye surgeries such as LASIK and radial keratotomy (RK). Damien Goldberg, MD, is a Torrance Memorial Physician Network ophthalmologist and eye surgeon. He says patients can discuss newer cataract treatments with their doctor to decide what’s best for their vision.

6 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

Recent Advances in Treatment Traditional techniques for removing cataracts came out in 1967 and have involved using an ultrasound probe to break up and remove the cataract followed by the insertion of the intraocular lens (IOL) to restore vision. The LAL, approved in 2020, is the latest development to change the way cataract surgery is carried out. With the LAL, the cataract is removed and the lens is inserted, but the lens’ prescription is not set until after surgery. “The LAL is the only FDA-approved intraocular lens that can be adjusted postoperatively. Vision after surgery isn’t dependent on making predictions

Damien Goldberg, MD, is an eye physican and LAL surgery specialist.

or variations in the individual’s healing,” Dr. Goldberg says. The LAL Process The LAL is made of a special photosensitive material that changes the shape and power of the lens in response to ultraviolet (UV) light. Several weeks after surgery, the LAL is exposed to a specific pattern of UV light that alters the curvature of the lens. Instead of needing glasses to fine-tune vision after cataract surgery, the patient undergoes a series of 90-second, in-office UV light treatments to apply a customized prescription directly into the adjustable IOL. The treatments are directed by the surgeon and guided by the patient’s visual needs. Patients have the chance to preview their vision before it’s applied. They can “design” their vision for all distances—near, middle, far—and treat astigmatism. The LAL process usually takes about eight weeks to complete. Three weeks after surgery, patients have their first light adjustment treatment. Typically, patients need two adjustments and two “lock-in” treatments. During the process they wear specialized, protective sunglasses and use eye drops every day. Bill Holmes was one of Dr. Goldberg’s first LAL patients. Holmes began wearing corrective contacts at age 10 and has a long history of vision issues and surgeries (Radial Keratotomy (RK), Photorefractive Keratectomy (PRK) and LASIK). He had LAL surgery on his right eye a year ago. His left eye had cataract surgery with a traditional IOL. At age 80,

Bill can finally see without glasses or contacts and favors his right eye. “I can’t say enough about Dr. Goldberg. He’s really competent and his staff is great,” he says. “As far as I am concerned, Goldberg and his team are fantastic, and I wouldn’t go anywhere else.” Holmes said the process took some time. He used his prescribed eye drops as recommended and returned to the doctor for all adjustments. He says he couldn’t be happier with the result. “You have to have patience and stick with it— and trust the doctor.” Outcomes and Advantages “With previous cataract surgery methods, we would be thrilled if we accomplished 20/40 vision outcomes,” Dr. Goldberg says. “Now, with LAL, we can get a 20/25 vision outcome over 90% of the time.” For those who have had previous surgeries to correct their vision, the LAL can do what traditional cataract surgery can’t. “Around 25 million Americans have had LASIK in the last 30 years, and 2 million have had RK. They are coming in now with eyes traditional cataract surgery can’t quite correct. With this many people out there, we needed a solution.” In addition, the LAL’s light adjustments to the lens after surgery optimize vision and give the patient more choices and more control. “Do you want great vision for distance or for close up—or a combination? The LAL empowers the patient,” Dr. Goldberg says. “The true advantage is you can test-drive the lens. It lets you choose your vision.” •

DO YOU HAVE MEDICARE? ARE YOU TURNING 65 ON A RETIREE PLAN?

Virtually learn about your options including Medicare HMO & PPO, Supplements (Medi-gap) and Part D Prescription Plans.

ZOOM

VIDEO CONFERENCING

No Reservations Required Call 310-257-7239 or visit TorranceMemorialIPA.org/Medicare101

Damien Goldberg, MD, practices at 23600 Telo Avenue, Suite 100, in Torrance. He can be reached at 310-543-2611.

for dates and times

Issue #30 Winter 2024 7

Thumb arthritis can make it difficult to perform everyday tasks, but there are multiple levels of treatment options available.

ASK THE DOCTOR

Treating Thumb Arthritis Over-the-counter options can ease symptoms of common joint pain. WRITTEN BY MELISSA BEAN STERZICK

rthritis often affects the joints of the hand and is typically caused by overuse. The thumb is the powerhouse of the hand, with a unique and wide range of motion that makes it possible to grasp and hold items. Heavy use makes the thumb susceptible to arthritis, which commonly occurs with aging and develops when cartilage wears away from the bones that form the carpometacarpal (CMC) joint.

Thumb arthritis can cause severe pain, swelling and decreased strength and range of motion making it difficult to do simple tasks, such as turning doorknobs and opening jars. Although CMC arthritis is a common condition overall, it affects women more than men. “Research has shown 20% of women over 50 who are past menopause develop CMC arthritis,” says Andrew Lim, MD, a Torrance Memorial Physician Network ortho-

8 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

pedic and hand surgery specialist. “Men are also susceptible, but for them it is usually associated with previous trauma.” In a normal thumb joint, cartilage covers the ends of the bones— forming a cushion so the bones glide smoothly against each other. With thumb arthritis, the cartilage that covers the ends of the bones breaks down and its surface roughens. The bones then rub against each other, causing friction and joint damage.

Torrance Memorial IPA Health News Winter 2024

Torrance Memorial IPA’s Medicare 101 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. Moderated by Norman Panitch, MD, chair of the Torrance Memorial IPA Physician Council.

Dates: Janurary 24th, Feburary 28rd, March 27rd Time: 6:30 – 8:00 pm No registration required. For more information, visit: TorranceMemorialIPA.org/ Medicare101 or call 310-257-7239.

A Publication of Torrance Memorial IPA

Annual Health Screenings for Every Senior As we enter the New Year, it’s important that our 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 (PCP). This visit is not the same thing as your Annual Physical Exam. First of all, there’s no copay. 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: • Ask your doctor if you need your cholesterol checked • If you have diabetes, heart disease, kidney problems, or certain other conditions, you may need to be monitored more closely

MEN ONLY PROSTATE CANCER SCREENING:

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 five years. Stool occult blood test annualy • 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: • Women 65 and over should have at least one bone mineral density test, with follow ups based on individual risk factors. Men 65 and over with certain risk factors may also need testing Eye exam: • Annual eye exams are critical for diabetics. They are also appropriate for worsening vision, falls, or new cognitive changes

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:

Discuss screening with your physician based on individual risk factors. BREAST CANCER SCREENING:

Get a mammogram every year through age 74. Age 75 and older, ask your doctor about repeat testing.

Member Resources

Your Integrated Care Team

your individual needs using the appropriate staff to help you

Member Services:

Your personal Torrance Help is always just one call away! Torrance Memorial IPA Member Services Memorial IPA Integrated representatives are dedicated to helping members with customer service needs. You’ll Care Team will help get personal attention, whether you need help finding a doctor, paying a bill, or verifying you with:

Torrance Memorial IPA’s Integrated Care Team includes nurses, social workers and who help ourworkers members their medical conditions, ▪ coordinators Comprised of nurses, social and understand staff workthat witharetheir health plan benefits and identify community resources to help here to support you no matter what your themhealthcare manage and needimprove might betheir health. They coordinate care with the member’s doctors while focusing on their complex ▪ Ensures you receive the right kind of care based on health challenges – so they stay healthy and independent as long as possible.

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eligibility/co-payment. Having a single point • Do you see more than one doctor? of contact makes navigating the health care ▪ Nurse case managers work with you on your • Do you take more than three different medications and aren’t sure you are system and getting to the right care faster and Understanding your health issues medical care needs We can assist you through our Senior taking them correctly? simpler than ever. ▪ Social workers help direct you to community Health Insurance Resource Center • Could you use assistance from community resources to better navigate your resources and support healthcare benefits? When you call Member Services at the Locating community services andbelow programs Coordinators follow to confirm your • Do▪you need support atup home? number our representatives can assist you may be eligible for and assist you with appointments and the delivery of your you with the following health plans: Learn about the different Medicare the application process medical supplies If you answered yes to any of these questions, please call us. Our Integrated Questions to ask yourself:plan choices from licensed agents that Care Team can these when concerns and much more. Aetna ▪ Focused on assist makingyou yourwith life easier partner with Torrance Memorial IPA at Anthem Blue Cross ▪ Do you see more than one doctor? managing your healthcare needs Working with your health plan to make sure no cost to you. Case Management Blue Shield of California ▪ Do you take more than three different medications ▪ Facilitates coordination between you, your you receive all of your available benefits 310-257-7282 | TTY:primary 711 care physician and Cigna and aren’t sure you are taking them correctly? caregiver, family, Monday–Friday, 8:30you’re a.m. toat5the p.m. Wellcare by Health Net These licensed agents are dedicated to specialists whether hospital, a skilled ▪ Could you use assistance from community TorranceMemorialIPA.org/your-care/case-management Humana providing objective Medicare information nursing facility or at home to ensure you feel resources to better navigate your Scheduling appointments with your doctor or SCAN and recommendations to help you your best healthcare benefits? other providers United Healthcare make the right choice. They can discuss Case manager RN ▪ Do you need help with transportation to your topics that include: medical appointments? Patient advocate/ Clinical Torrance Memorial IPA Member Services Health coach coordinator Understanding signs and symptoms related Do you 310-257-7250, Option #1 ▪| TTY: 711 need support at home? Information about Medicare to your health conditions and actions you Monday–Friday 8:30 a.m.Ifto 5 p.m. Covered California you answered yes to any of theseand questions, please can take to stay healthy TorranceMemorialIPA.org call us. Our Integrated Care Team can assist you with these concerns and much more. Medicare Advantage, Part D drug and Med Supp Plans Reviewing and explaining your medications I can make my own decisions. Why do I need an Integrated Care Team? Assuring that your plan covers your medications at the lowest cost The Integrated Care Team will not make decisions We Want To Hear From You! for you. They will work with you to provide important Please share your feedback at Population Social Assistance information and guidance so that you can makewith the applying for Social TorranceMemorialIPA.org/contact-us health worker To learn more about the Case Management best decision. Security and Low Income Subsidy specialist team and how we can help, visit: Gerontologist

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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

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Call today to speak with a licensed local agent! 800-858-7618, TTY 711 M-F, 8:30am-5pm medicareinfocenter.org

Management Approaches for Thumb Arthritis: • Icing the joint for 5 to 15 minutes several times each day • Anti-inflammatory medication, like aspirin or ibuprofen • A supportive splint to reduce thumb movement • A steroid injection, depending on how far along your arthritis has developed

Need to See a Doctor? Call Our Physician Referral Coordinator to Schedule An Appointment.

310-891-6717 Maliha Khan, MD

Thumb arthritis causes pain when gripping or grasping an object, or using the thumb to apply pressure. It can be discouraging to find everyday tasks becoming more difficult, but there are many effective approaches for CMC arthritis. Much of the treatment involves adjusting activities and managing pain. “Thumb arthritis is not necessarily preventable, because you must use your hands. This type of arthritis is related to everyday activities,” says Dr. Lim. “But it’s not hopeless. Multiple levels of treatments are available in the marketplace.” Dr. Lim says people who develop CMC arthritis often first experience it when performing “pinch” activities—such as turning keys or knitting—that require a tight grasp of a small item. The pain can range from sharp to a dull ache. Other symptoms include swelling and stiffness, decreased strength, decreased mobility and enlargement of the joint. According to Dr. Lim, it is important for individuals to know if

they are experiencing thumb pain, X-rays are the best way to make the diagnosis and follow the progression of arthritis. “Expensive and invasive tests such as MRIs are not relevant or necessary,” he says. Primary treatments for thumb arthritis are over-the-counter and topical anti-inflammatories. See your doctor if symptoms don’t improve with the use of anti-inflammatories. A clinical exam should confirm whether you have CMC arthritis or another condition, like tendonitis. If diagnosed with CMC arthritis, it is recommended to wear a brace to support the hand and thumb. Your doctor might also refer you for occupational therapy or hand therapy. Steroid injections are an option if the arthritis worsens. And, if necessary, surgery is the final step. “Once conservative treatment is exhausted, there are good surgical treatment options. In fact, CMC arthritis is probably the arthritis of the hand most often treated with surgery,” Dr. Lim says. •

Andrew Lim, MD, practices at Torrance Memorial Physician Network Orthopedics, 23560 Crenshaw Blvd., Suite 102, Torrance. He can be reached at 310-784-2355.

Internal Medicine 705 Pier Avenue, Suite A Hermosa Beach 310-891-6708

Cho Rok Kim, MD

Internal Medicine 3333 Skypark Dr., Suite 100 Torrance 310-784-6300

Justin Ko, DO

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

Catherine Lawson, MD

Internal Medicine 2841 Lomita Blvd., Suite 135 Torrance 310-784-6954

Krixie Silangruz, MD, MBA

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

Ronald Siregar, MD

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 #30 Winter 2024 9

1) Do exercises that promote strength and balance. Poor leg strength and balance are common causes of falls in older adults. Working to maintain this is especially important for older adults to avoid falling and serious injury. If you want to learn more, Torrance Memorial offers stretch, strength and balance classes (see pages 12 & 14).

2) Socialize to contribute and nourish your soul. Research has proven relationships and contributing to the world are key to maintaining well-being while aging. Find ways to connect more with others in social settings to avoid feeling isolated, or consider volunteering—an excellent way to connect and bring purpose to one’s life. For information about volunteer opportunities at Torrance Memorial, visit TorranceMemorial. org/volunteer.

PRIME TIME

10 Actions for Better Health & Aging Simple steps can lead to a healthier, longer life. WRITTEN BY JILL BIGGINS GERBRACHT

s we head into the new year, embracing a proactive approach to better health and aging can be more than just a resolution. It can be an investment in your well-being and vitality. The start of the calendar year is

an excellent time to reflect on the past and project for the future. And as we age, it can inspire us to better our health and thrive in the months ahead. If better health while aging is important to you, here are 10 things you can do in the coming year.

10 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

The new year is a great time to focus on your health. From diet and exercise to sleep and self-care, here are 10 steps you can take now to help you live better and longer.

3) Walk more. Walking is a great way to stay active. It’s also a form of exercise that can be combined with socializing by walking with a friend or neighbor. Try using a step-tracker (you may have an app on your phone) to find out how many steps you are taking each day. Try to increase your walking as time goes by. Research shows walking at least 6,000 steps per day is associated with less arthritis.

4) Eat a healthy diet. Healthy eating is an important part of healthy aging. A healthy diet can help support muscles and strengthen bones. Incorporating a variety of fresh fruits and vegetables, whole grains, healthy fats and lean proteins can also help boost immunity and lower the risk of heart disease, high blood pressure, diabetes, stroke and some cancers.

5) Review your medications and identify those no longer necessary. To avoid excess risk or harm from medications, it’s best to periodically review the purpose and dosing of all medications. You will need to work with your doctor or pharmacist to do this. Some medications can contribute to cognitive decline and balance, so there is double benefit in spotting and minimizing these drugs.

6) Get good sleep. Lack of sleep impacts your memory, emotions, weight and even appearance. The older you get, the harder it can be to fall and stay asleep—but you still need the same number of hours. According to the National Sleep Foundation, most sleep problems are a result of snoring, medication side effects and underlying medical conditions, such as acid reflux, depression and prostate problems. Addressing those issues with your doctor is a good start. You can also enjoy more satisfying sleep by creating a calming space, dedicating enough time for sleep and practicing relaxation techniques.

7) Drink more water every day. Proper hydration is important and a key component of good health. It is recommended women drink up to 92 ounces, or 11½ cups, of water per day and men drink 124 ounces, or 15½ cups.

8) Stay engaged in activities to maintain cognitive and emotional health. Research on the connection between intellectual engagement and brain health is not yet conclusive, but people who participate in meaningful activities report feeling healthier and happier. Activities such as reading, playing games, learning a new skill and working can all contribute to well-being.

9) Spend one night a week doing something that makes you happy. Self-care looks different for everyone—it could be giving yourself a facial, treating yourself to takeout, taking a sudsy bubble bath or tidying your bedroom. Take time for yourself and do something that makes you feel good.

10) Get out and do life. Make a list of things you want to do in life. It could be to embark on a special trip, take up a new hobby, plan an outing with a friend or try something new you’ve always wanted to do. Create a “bucket list” of sorts and start doing some of the things you have been putting off.

By integrating some or all these practices into your routine, you aren’t just adding years to your life but also quality to your years—making the journey of aging a fulfilling and vibrant experience. •

You can start living your best life today by incorporating simple steps into your daily routine. Issue #30 Winter 2024 11

Upcoming Classes, Events & Support Groups Advantage Calendar Winter 2024 All classes are hybrid unless otherwise noted. Please call 310-517-4711 to register for all paid classes. Pricing is $80 or $72 for ADVANTAGE members for each 8-week series, and $40 or $36 for each 4-week series.

Yoga Basics with Laura (Zoom only)

January 8–February 26 March 4–April 22 Monday, 4 to 5 p.m. Harmonize body, mind and spirit through gentle stretching exercises, traditional yoga poses and breathing techniques. Qi Gong with Gayla (Zoom only)

Class Schedule for 3105 Lomita Blvd., Torrance

Essentrics Full-Body Stretch with Ai (in–person only)

January 8–February 26 March 4–April 22 January 4–February 22 March 7–April 25 Monday 11 to 11:50 a.m., Thursday 6:30 to 7:20 p.m. This gentle, full-body stretch will activate all your muscles, free your joints and increase mobility. Essentrics draws on the flowing movements of tai chi, which creates health and balance. Perfect for injury recovery and prevention, pain and stress relief. Please bring a yoga mat. Chair Yoga for Strength and Balance with Sharmone January 8–February 26 March 4–April 22 January 4–February 22 March 7–April 25 Monday or Thursday, 2 to 3 p.m. This class uses a chair in seated and standing poses. Great for increasing strength and those with injuries. The focus is on increasing flexibility and strengthening muscles for balance, posture and core.

January 9–February 27 March 5–April 23 January 4–February 22 March 7–April 25 Tuesday or Thursday, 9 to 10:15 a.m. A powerful but gentle practice of movement and meditation, this rejuvenates the body by reducing stress and strengthening the immune function. It helps the body detoxify and release stored negative emotions, leaving you feeling stronger physically, emotionally and spiritually.

Beginning & Intermediate Muscle Strengthening with Randy (Zoom only)

January 9–February 27 January 5–February 23 March 5–April 23 March 8–April 26 Tuesday or Friday, 11 to 11:50 a.m. Learn correct, safe techniques for strengthening your upper and lower body using a chair and flexible exercise bands. Beginning Tai Chi with Richard (Zoom only)

January 9–February 27 March 5–April 23 Tuesday, 2 to 3 p.m. A sophisticated Chinese exercise that inspires physical and mental well-being. This class is an introduction to the form. It consists of slow, graceful, circular movements that improve balance and coordination. Special Forms Tai Chi* with Richard

Stretching for Better Balance with Randy

(Zoom only)

January 9–February 27 March 5–April 23 Tuesday, 3:15 to 4:15 p.m. Perfection of Slow Set and additional forms like Fast Set, Implements, etc. *Instructor permission required. Must know complete Yang Form.

January 9–February 27 January 5–February 23 March 5–April 23 March 8–April 26 Tuesday or Friday, 10 to 10:45 a.m. This fun workout done in a chair is designed to help increase flexibility and mobility to help prevent injuries.

Mat/Floor Pilates with Karen (in-person only)

Yoga for Osteoporosis with Debi January 9–February 27 January 5–February 23 Tuesday, 11 a.m. to 12:15 p.m. Class focus is on poses, breath work and body awareness to stimulate bone growth and range of motion in joints. Floor, chairs and standing poses.

12 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

January 9–February 27 March 5–April 23 Tuesday, 4 to 4:50 p.m. An all-levels class that focuses on strengthening core muscles to help improve balance and provide support for the spine. Participants should have a moderate fitness and flexibility level. Please bring a mat to class.

Yoga for Wellness with Debi January 10–February 28 March 6–April 24 Wednesday, 9:30 to 10:45 a.m. This class focuses on correct posture alignment, increasing strength, flexibility and range of motion, creating healthy breathing habits and restoring vital energy to the body, mind and spirit. Chair Yoga for Osteoporosis with Debi January 10–February 28 March 6–April 24 Wednesday, 11 a.m. to noon Designed for those with osteopenia or osteoporosis who can’t get up and down from the floor. The focus will be on strengthening your muscles, bones, posture, balance and fall prevention. Breath work for improved immune function and energy production. All levels welcome, and modifications will be offered. Intermediate Tai Chi with Richard (Zoom only)

January 10–February 28 March 6–April 24 Wednesday, 2 to 3 p.m. As students become more familiar with the techniques of balancing and relaxation, they will learn more of the movements to complete the form. Advanced Tai Chi with Richard (Zoom only)

January 10–February 28 March 6–April 24 Wednesday, 3:15 to 4:15 p.m. Once the form is learned, students will go

deeper into the fine points, refining the movements and their connections that lead to improved health and mental focus.

Class Schedule for Malaga Cove, 2550 Via Tejon, Palos Verdes Estates

Line Dancing Beyond “Country” with Sharon January 10–February 28 March 6–April 24 Wednesday, 4:30 to 5:30 p.m. Jump in on the fun! Learn Country Western favorites and other rhythmic moves (cha-cha, mambo, tango, samba) all done in line dance style. Whirl and twirl to a variety of music genres while you master the art of line dancing. Don’t wait—now is the time to learn the dances everyone is doing at weddings and parties! No partner needed.

Chair Exercise: Beginning & Intermediate with Pam January 4–February 22 March 7–April 25 Thursday, 9 to 10 a.m. Using a chair as a support prop, we will perform exercises to improve strength and endurance without using a mat or going to the floor. Wear comfortable clothes and supportive shoes and bring an exercise band.

Integrated Yoga with Robin January 10–February 28 March 6–April 24 Wednesday, 7 to 8 p.m. A yoga class integrating pranayama (breath work), asana (postures) and deeply relaxing meditation, such as yoga nidra, which can be the equivalent of four hours of sleep. Brain Games & More with Sharmone (Interactive Lecture Class: in-person only)

February 6–March 5 Tuesdays 1:30 to 3 p.m. ($62/$55) Have fun learning memory exercises and games to keep mentally fit! Discover the latest research tips in brain health in an interactive setting.

Don’t see what you’re looking for? Check TorranceMemorial.org/classes for more information or call 310-517-4666.

All classes at this location are in-person only

Yoga for Stress Reduction with Debi January 6–February 24 March 9–April 27 Saturday, 9:30 to 10:45 a.m. This class focus is on gentle yoga poses on the floor, seated and standing, breath work, and meditation. Yoga increases flexibility, strengthens the body, improves balance, stability, joint health and respiration, and relieves stress by encouraging a calmer mind. Stretch and Sound Bath Meditation with Ai January 6–February 24 January 10–February 28 March 6–April 24 March 9–April 27 Wednesday 9:30 to 10:20 a.m. or Saturday, 12:30 to 1:20 p.m. Beginning with gentle stretching and breath work, you will be introduced to different sounds and vibrations from various sound bath instruments. Benefits include reduced stress and anxiety, increased energy, better focus, better sleep and spiritual connection. Bring a yoga mat; a blanket, pillow or eye mask are optional.

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Align the Spine with Joy January 8–February 26 March 4–April 22 Monday, 9 to 10 a.m. This class uses Feldenkrais Method lessons to restore or avoid deterioration of your posture. An aligned spine improves balance and reclaims more fluid mobility for your daily activities. If you need help getting up/down on the floor, it will be provided.Please bring a mat. Stretching for Better Balance with Randy January 8–February 26 March 4–April 22 January 4–February 22 March 7–April 25 Monday or Thursday, 10:30 to 11:15 a.m. See description on page 12. Beginning & Intermediate Muscle Strengthening with Randy January 8–February 26 March 4–April 22 January 4–February 22 March 7–April 25 Monday or Thursday, 11:30 a.m. to 12:15 p.m. See description on page 12. Bones for Life with Joy January 8–February 26 March 4–April 22 Monday, 3:30 to 4:30 p.m. Concerned about losing bone density? Diagnosed with osteoporosis? This class will focus on the Feldenkrais exercises that support bones. These weight-bearing exercises are gentle and require no strain or pain. They help improve posture, stability and bone health. If you need help getting up/down on the floor, it will be provided. Please bring a mat.

Mobility & Movement Slow Yoga Flow with Jacque January 9–February 27 March 5–April 23 Tuesday, 10 to 11 a.m. This gentle mobility yoga class is will help you feel more comfortable in your daily activities with a focus on movement to loosen up stiff joints and muscles, ease of rotation, and light movements to make it easier to enjoy life with ease and comfort! Chair Yoga for Back & Shoulders with Jacque January 9–February 27 March 5–April 23 Tuesday, noon to 1 p.m. Experience the comfort and relief you deserve while staying active and healthy by using the support of a chair to arrive in yoga poses. Learn new techniques to nurture your back pain, relieve shoulder tension and enhance your neck rotation. Strength & Stretch with Pam January 10–February 28 March 6–April 24 Wednesday, noon to 1 p.m. A slow and gentle class using long stretches to promote joint movement. Wear comfortable clothes that you can move in. Bring a towel and mat. Passive Release: Restorative Yoga with Jacque January 9–February 27 March 5–April 23 Tuesday, 2 to 3 p.m. Find comfort in a nurturing passive yin yoga class as we stay on the mat and relax in gentle poses for the body’s deep release to embrace tranquility. Yoga blocks and bolster pillows are available on-site, bring a king-sized pillowcase to enhance your comfort.

Don’t see what you’re looking for? Check TorranceMemorial.org/classes for more information or call 310-517-4666.

14 ADVANTAGE / Torrance Memorial, a Cedars-Sinai Affiliate

Be Kind to Your Joints with Pam January 10–February 28 March 6–April 24 Wednesday, 10:50 to 11:50 a.m. A slow and gentle class using long stretches to promote joint movement. Wear comfortable clothes that you can move in. Bring a towel and mat. Live Your Best Life with Ann Boss Interactive Lecture Class

January 18–February 8 (4 weeks, $40/$36) Thursday, 5:30 to 6:30 p.m. From hot flashes to weight gain, learn to navigate this new chapter with confidence in a supportive group environment. Under the direction of Ann Boss, NAMS-certified menopause practitioner. •

Miracle of Living Join us at 6:30 p.m. in person at the Hoffman Health Conference Center (3315 Medical Center Drive, Torrance) or via Zoom for Torrance Memorial Medical Center’s popular health lecture series. Visit TorranceMemorial.org/mol for details. January 17 Vision

Advantage Online Support Groups, Winter 2024 Alcoholics Anonymous Groups meet on Thursdays at 7 p.m. and Saturdays at 7:30 p.m. Contact Jean Carfagno at 310-784-4879 for more information. 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. Contact Olivia Licea, MSW, at 310-703-3352 to participate or for more information. Between Starving and Stuffed Mindful eating for a healthy weight. Meets every second and third Thursday, 6 to 7:30 p.m. via Zoom. Call Community Health Education at 310-517-4711 for more information. Caregivers Support Group Information and nurturing support for people providing care for another. All types of caregivers are welcome. The group meets every Tuesday from 12:30 to 2 p.m. via Zoom. Call 310-517-4701 to register. Depression and Bipolar Support Alliance A peer-based support group for those dealing with mood disorders. We’ve been there; we can help. Meetings in person and on Zoom. No reservations, no fee. Contact Scott Wood at 310-4978801 or woodscott516@yahoo.com; or contact Peggy at 310-548-3457. Visit dbsasouthbay.org for more information.

Men’s Cancer Support Group This support group is a gathering of men living with or recovering from any type of cancer. It is a safe environment to ask questions and share concerns. Meets first and third Monday, 10 to 11 a.m. via Zoom. Contact Rev. Jan Arthur Lee at 310-8916694 or jan.lee@tmmc.com for more information. Multiple Myeloma Support Group The Los Angeles Multiple Myeloma Support Group offers patients and their supporters a place to go for shelter and comfort in dealing with myeloma. Meets every third Saturday, 10:30 a.m. to 12:30 p.m. Call 310-516-6828 for more information. Women in Treatment This group is for women going through cancer, providing them an opportunity to share their stories, vulnerabilities and insights from diagnosis through treatment in a safe supportive space. Meets every second and fourth Wednesday, 5 to 6 p.m. via Zoom. Contact Brittany at 310517-1230 or brittany.rudinica@tmmc.com for more information. WE CAN: Women Empowered Cancer Support Group This group empowers women to face their diagnosis, recurrence or experience as a cancer survivor with resilience and support. Meets every second and fourth Tuesday, 10 to 11:30 a.m. via Zoom. Contact Anne Milliken at 310-517-1115 or anne.milliken@tmmc.com to register.

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 Hoffman Health Conference Center, 3315 Medical Center Drive, Torrance. Zoom option is also available. January 13 Individual Taxation: Wrapping up 2023 & Planning for 2024 Learn tips on filing your 2023 tax return, updates on any law changes, and how you can plan effectively for 2024 and beyond. March 9 IRA and 401(k) RMD Planning to Protect Your Retirement Assets Learn how to preserve your retirement savings with effective tax and income planning for RMDs.

RSVP to Kristin Kamienski at 310-517-4728 or foundation@tmmc.com.

Meditation Circle Weekly group for practicing meditation, a skill to quiet the mind and help relieve stress. Meets every Tuesday and Thursday, 4 to 5 p.m. via Zoom. Contact 310-517-4711 for more information. Issue #30 Winter 2024 15

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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©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.