Healthy Aging: January 2016

A PUBLICATION FROM MONMOUTH MEDICAL CENTER, SOUTHERN CAMPUS

HEALTHY AGING JANUARY 2016

BEAT THOSE

WINTER BLUES! TIPS FOR SAFE TRAVEL PREVENT FALLS COLD-WEATHER EXERCISE HA.1215.newsletter.7.indd 1

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WELCOME LETTER Welcome to the newest edition of Healthy Aging. It’s been an exciting time at Monmouth Medical Center, Southern Campus. We are getting used to our new surroundings on the ACE unit and we have introduced a couple of great new members to our team. Grace Brunner, our new geriatrics nurse practitioner, comes to us with more than 31 years of experience in the field of nursing and a strong focus on caring for older adults. We also welcomed Suji Thomas as our new director of patient care. Suji brings a great deal of experience; she has spent the last five years managing an ACE unit and pioneering important research that directly enhances patient quality of life. Suji will present this work in 2016 at the NICHE National Conference. Aside from building an amazing team of professionals, work is currently under way in the planning and construction of our Geriatrics Institute, slated to open the fi rst half of 2016.

I can’t believe the close of 2015 is fast approaching. In my career in geriatrics over the last 15 years or so I have traditionally covered December in the hospital while my colleagues take vacation.

This is a wonderful time for families who may not have the chance to be together during the rest of the year to reunite. It’s a good time to check in with aging family members to ensure that they are well and their needs are met. It’s important to ask about how they are spending their days and plan for potential weather challenges, making sure there is always access to food and someone nearby to help with shoveling the walkway or other needs.

The start of a new year is also a great time to make resolutions and commit to healthy living.

Perhaps some of you will resolve to quit smoking?

Or to get involved in one of our community health screenings or education programs? Or to get more social and attend a Better Health program in the coming months? Send me your resolutions at jisrael@barnabashealth.org and I can print some of the most inspiring ones in future issues.

Whatever the holiday you are celebrating this season, I wish you a happy and healthy holiday season and New Year.

Sincerely,

Jessica L. Israel, M.D. Regional Director for Geriatrics and Palliative Care, Monmouth Medical Center and Monmouth Medical Center, Southern Campus

BE YOUR BEST A NEW FREE PROGRAM HELPS SENIORS STAY HEALTHY—AND HAVE FUN!

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ant to improve your diet, try a new exercise routine, discover ways to reduce stress—and expand your social circle at the same time? Join Better Health, a complimentary membership program available to Ocean County residents age 55 and older who want to take charge of their health and live a more productive, fulfi lling life.

When you join, you will have instant access to educational events, physician lectures, free health screenings, fitness classes (yoga, tai chi, self-defense) and many other benefits. Imagine preferred parking at Monmouth Medical Center, Southern Campus, no waiting for outpatient services such as lab or imaging services and discounts at local businesses.

“We also offer customized sessions—if you have a particular interest, we can respond to that,” says Joan Wills, regional assistant vice president of geriatrics at the medical center. “We are listening to what our seniors want.”

Another goal, she says, is “to make health fun.” The program’s clinicians and other providers—nurses, doctors, behavioral health specialists, nutritionists and physical therapists—are all trained in geriatric medicine. “We have an amazing team of specially trained professionals who know how to relate to seniors in fun ways,” says Wills.

There are several ways to join Better Health. Call 888.726.2362 or visit barnabashealth.org/betterhealth and click on “Join now.” We look forward to meeting you!

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Join us…

AND ENJOY EXCLUSIVE EVENTS GEARED TOWARD SENIORS.

O

ne of the many benefits of becoming a Better Health member is access to exclusive health and wellness events designed specifically for men and women age 55 and older.

This past November, for example, members were invited to meet oneon-one with Lauren Dorman, a registered dietitian, to share their food journals and concerns about their diets. Dorman, in turn, offered practical, realistic suggestions on improving their nutrition and making healthy lifestyle changes.

The Garden State Philharmonic String Quartet also has entertained— and educated—Better Health members at several special events in 2015.

Attendees enjoyed listening to a wide range of classical music while learning about the health benefits of music.

Join us in the New Year for a host of informative programs and events, including free glucose screenings by a certified diabetes educator on January 5 and February 2 at the Center for Healthy Living. Diabetes affects 29.1 million people in the U.S., according to the 2014 National Diabetes Statistics Report—and 8.1 million of that total are unaware they have the disease! Call 888.724.7123 to register and find out your risk.

Get moving—and learn how to protect yourself—at our Self-Defense and Exercise for Older Adults class on Tuesday mornings and Thursday evenings from January through April. In addition to learning how to prevent falls through a combination of balance exercises and strength training, you will also master techniques to defend yourself against personal assault and street attacks. The cost: $15 for five hourly classes. Space is limited, so call 888.724.7123 today to reserve your space.

Other upcoming events include: diabetes self-management, tai chi and age-related hearing loss. Becoming a Better Health member is easy. Sign up at barnabashealth.org/betterhealth or call 888.726.2362.

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Stay active in

WINTERTIME! THE COLD MAY KEEP YOU INDOORS, BUT DON’T LET IT MAKE YOU IDLE.

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here is no doubt about it: Staying physically active is one of the best ways for seniors to stay healthy. Studies show that seniors who engage in regular exercise programs have fewer hospitalizations and lower overall health-care costs. But even the most dedicated fitness buff can find it hard to stay motivated during the cold, dark days of winter.

Don’t give in to the temptation to simply hibernate. There are plenty of ways to stay active at this time of year:

1

Move indoors. If you generally prefer outdoor activities, move them inside to a gym. Medicare offers discounts at local gyms through the SilverSneakers program, and other insurers may have programs for seniors as well. Or walk at your local mall. Many open early to allow walkers to get in their laps before the shoppers arrive. Gather some friends and take a stroll three or more mornings a week.

2

Join a class. Fitness centers, senior centers and even some libraries host exercise classes for seniors. Yoga and tai chi are popular offerings, and winter can be a great time to try something new. (Check the Community Calendar on page 7 for a fitness class.)

3

Have “active fun.” Exercise includes more than running and lifting weights. Dancing, for example, is a great way to move your muscles and work your cardio.

Game systems like PlayStation and Wii offer video versions of almost any activity, including golf, tennis and bowling, without your having to brave the elements.

4

Embrace winter—carefully.

It’s true that seniors are more sensitive to temperature extremes and therefore have to be cautious when they’re outside.

But unless your doctor suggests otherwise, you can still enjoy outdoor activity with some simple precautions.

Dress in layers: a thin layer of synthetic material (not cotton) to pull sweat from your body, topped with a layer of fleece or wool for insulation and finished with a waterproof, breathable outer layer. Take care to cover your hands and head well. Use sunscreen—the winter sun can still burn. And drink water before, during and after exercise. You can become dehydrated in the cold as well as in the heat.

Of course, be sure to talk to your doctor before starting any new exercise program. For a referral to a Monmouth Medical Center, Southern Campus, primary care physician, call 888.724.7123.

YOU CAN

BREAK UP YOUR EXERCISE TIME

It’s recommended that each week healthy seniors get two and a half hours of moderately intense aerobic activity—brisk walking, for example. But it needn’t be in sweaty hour-long stints at the gym.

“Ten minutes at a time is fine,” says the U.S. Centers for Disease Control and Prevention. “You can spread your activity out during the week. You can even break it up into smaller chunks of time during the day. It’s about what works best for you, as long as you’re doing physical activity at a moderate or vigorous effort for at least 10 minutes at a time.”

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Tips for

G

oing on vacation this winter? Germs are on the move too in this peak cold and flu season. But you don’t have to pick up a bug on your vacation. Follow these 8 tips: 1. Get a good night’s sleep before your trip. Sleep helps to keep the immune system strong; not getting enough can make you susceptible to sickness.

2. Use antibacterial wipes.

Surfaces on airplanes, trains, ships and buses—and in hotel rooms—are covered with germs, including cold-causing rhinoviruses, which can survive for up to 18 hours. So be sure to wipe down your tray table, overhead bin handles, seat pocket, armrests, bathroom door handles, TV remotes, telephones, lamp switches, etc.

3. Wash your hands. It may sound basic, but there’s no substitute for hand washing as a fi rst line of defense against all types of illness. So wash frequently and vigorously with soap and water for at least 20

seconds—that’s about the time it takes to sing “Happy Birthday” twice.

healthy travel

4. Use hand-sanitizing gel when soap and water aren’t available. It should contain at least 60 percent alcohol to be effective.

5. Let it flow. When you’re airborne, open the overhead air vent and aim the flow of air toward your face to help push viral particles away.

6. Drink lots of water. Proper hydration is critical for a strong immune system, and it helps keep the mucous membranes in the nose and throat moist and better equipped to fight germs.

7. Use a saline spray to keep the nasal passages moist and boost the body’s natural germ-flushing ability. The steam from hot drinks such as coffee or tea also can be effective.

8. Try to switch seats if a passenger near you is sneezing or coughing. If may not be possible if all seats are booked, but it never hurts to ask.

MOVE IT! If you’re embarking on a long fl ight, train ride or car trip, you should know about deep-vein thrombosis (DVT), which occurs when a blood clot forms in a large vein. Almost anyone can develop DVT, but people traveling for long periods are at increased risk because of their limited movement. The danger is greater for seniors (and for people who are obese, have a history or a family history of previous blood clots, or have had surgery or suffered an injury recently).

Fortunately, there are steps you can take to help prevent travel-related DVT: • Exercise your calf muscles and stretch your legs while seated. Raise and lower your heels while keeping your toes on the floor. Raise and lower your toes while keeping your heels on the floor. Tighten and release your leg muscles.

• On a plane or train, get up occasionally and walk around. Choose an aisle seat to make it easier for you to take a stroll. If you’re in a car, take frequent rest stops to get out and stretch your legs.

If you have other risk factors for DVT, talk to your doctor about extra precautions such as wearing compression stockings or taking medication prior to departure. To learn about services offered through the Comprehensive Vascular Center at Monmouth Medical Center, Southern Campus, call 732.923.5030.

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FOR SOME OF US, THIS TIME OF YEAR BRINGS SEASONAL DEPRESSION— BUT TREATMENT CAN HELP.

BEAT THOSE WINTER BLUES! F

eeling down lately? It could be “SAD”—an acronym for seasonal affective disorder, a recognized form of depression.

The most common type of SAD affects people in winter, when their exposure to light is at its minimum. Symptoms usually begin in late fall or early winter and go away by summer. Between 4 percent and 6 percent of Americans suffer from SAD that is clinically serious, and another 10 to 20 percent may experience a milder form of the condition. SAD is more common in women than in men and, not surprisingly, more common in northern regions like ours than it is in the South.

Science doesn’t completely understand what causes SAD, but lack of daylight can affect levels of serotonin and melatonin, both of which affect mood. A formal diagnosis of this disorder requires two years of major depressive symptoms (see “Are You SAD?” below) related to the season.

Because SAD seems to be triggered by lack of sunlight, one first-line treatment is light therapy. A special full-spectrum light box, or a light visor that you wear on your head like a cap, can boost levels of serotonin and melatonin. Individual or group psychotherapy or antidepressant medications may also help some people. Other possibilities? Lifestyle changes such as eating healthier meals, exercising regularly, avoiding alcohol and making sure your sleep pattern is regular (being evaluated for a sleep disorder if that is indicated).

We all feel “down” on occasion. But if being depressed seems to be a seasonal pattern for you, talk with your doctor to determine if you’re experiencing SAD—and, if necessary, plan a treatment strategy.

ARE YOU ‘SAD’ ?

Not everyone who has seasonal affective disorder (SAD) experiences the same symptoms, but the more common ones include: • a change in appetite, especially a craving for sweet or starchy foods • weight gain • a drop in energy level • fatigue

• a tendency to oversleep • difficulty concentrating • irritability and anxiety • increased sensitivity to social rejection • avoidance of social situations and a loss of interest in the activities you used to enjoy Source: American Academy of Family Physicians

GETTING ENOUGH

VITAMIN D?

In winter, shorter days and the freezing temperatures that keep us indoors can restrict our access to sunlight—and the healthy vitamin D it provides. And according to the National Institutes for Health, older people are at risk for a deficiency of this key vitamin.

You don’t want too much sun, of course. (And if you’re lucky enough to be vacationing in a sunny Southern clime this winter, don’t forget that sunscreen!) But it’s true that seniors’ bodies become less efficient at using sunlight to produce vitamin D. The elderly are also more likely to be housebound.

Finally, some medications taken by older people— certain anti-inflammatory medications, for example— can inhibit their ability to produce and metabolize D. Good sources of vitamin D include fish, milk, orange juice and yogurt. Taking supplements may also be an option, but check with your doctor first.

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DOCTOR

ASK THE

HOW CAN I GUARD AGAINST FALLS? A QUESTION FOR TODD PHILLIPS, M.D., CHIEF MEDICAL OFFICER, MONMOUTH MEDICAL CENTER, SOUTHERN CAMPUS.

Y

ou’re right to be concerned. Each year, one in every three adults ages 65 or older experiences a fall—and falling isn’t like it was when you were young. In this age group, falls are the number one cause of injury, hospital visits due to trauma, and death from an injury. And the risk of falling increases with each decade of life.

Research shows that many falls can be prevented by taking four precautions:

• Get exercise. Lack of exercise can lead to weak legs, and this increases the chances of falling. Exercise programs such as tai chi can increase strength and improve balance, making falls much less likely.

• Have meds reviewed. Some medicines—or combinations of medicines—can have side effects such as dizziness or drowsiness. This can make falling more likely. Having a doctor or pharmacist review all medications can help reduce the chance of risky side effects and drug interactions.

• Get those eyes checked. Poor vision can make it harder to get around safely. Older adults should have their eyes checked every year and wear glasses or contact lenses with the right prescription strength to ensure they are seeing clearly.

• Eliminate home hazards. About half of all falls happen at home. Though no home can be completely “fall-proof,” some conditions known to increase your risk can easily be avoided. See the checklist at right: Have you taken these simple steps to make your home safer?

USE THIS CHECKLIST TO ‘FALL-PROOF’ YOUR HOME q Remove things that can cause tripping (such as papers, books, clothes and shoes) from stairs, floors and hallways where you walk. q Install handrails and lights on all staircases. q Remove small throw rugs or use double-sided tape to keep the rugs from slipping. q Keep items that are used often in cabinets that can be easily reached without a step stool. q Put grab bars inside and next to the tub or shower and next to the toilet. q Use non-slip mats in the bathtub and on shower floors. q Improve the lighting in the home. As we get older, seniors need brighter lights to see well. q Wear shoes both inside and outside the house. Avoid going barefoot or wearing slippers.

Source: Centers for Disease Control and Prevention.

To find out more, call 1.800.232.4636 or log onto cdc.gov/steadi.

COMMUNITY CALENDAR Here are some upcoming events that will be of interest to seniors. The location is the Center for Healthy Living, Monmouth Medical Center, Southern Campus, unless otherwise noted.

JANUARY LUNCH & LEARN: AGERELATED HEARING LOSS

Presented by Dr. Boyer Wednesday, January 27 11:30 a.m.

Center for Healthy Aging BETTER HEALTH MEMBERS ONLY; REGISTRATION REQUIRED, 1.888.726.2362 MUSIC IN THE MIND: HARMONY & DISCORD PHILHARMONIC SYMPOSIUM

Thursday, January 28 7:30–8:30 p.m.

Jay & Linda Grunin Center for the Arts, Ocean County College BETTER HEALTH MEMBERS ONLY; REGISTRATION REQUIRED, 1.888.726.2362

RECURRING GROUPS THROUGH FEBRUARY BETTER HEALTH TAI CHI

Every Thursday of the month 2 p.m.

BEREAVEMENT SUPPORT GROUP

2nd & 4th Tuesday of the month 2:15–3:30 p.m. & 3:30–4:45 p.m. (both times both days) CAREGIVERS SUPPORT GROUP

Every Tuesday of the month 12–2 p.m.

CHAIR YOGA

Every Friday of the month 2–3 p.m.

GRANDPARENTS RAISING GRANDCHILDREN SUPPORT GROUP

Every Wednesday of the month 10:30 a.m.–12:30 p.m.

SELF-DEFENSE FOR OLDER ADULTS

2nd & 4th Tuesday of the month 10–11 a.m.

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