February Prime Times Part 1

Prime Times Newsletter February 2024

Newsletter for Active Older Adults Upcoming Events Senior Euchre Tournament

Tuesday, February 6th @ 1 PM

Senior Bingo with The Canton Regency Thursday, February 8th @ 12:15 PM

Senior Lunch & Learn: Meet Jackie! A First Lady and So Much More Part 2!

Tuesday, February 13th @ 12:15 PM

February is here!?!? 2024 is cruising right along. I find February to be so long for a short month. We start to get antsy for Spring and long for sunshine and warmth. This year is a leap year, sneaking in that extra day at the end of February. An extra day to fill with adventures and fun! I wish everyone a healthy, fun filled and blessed February that doesn’t fill too long!

Senior Valentine’s Day Social Wednesday, February 14th @ 1PM

Senior Sip & Paint Thursday, February 15th @ 1 PM

Senior Lunch & Learn: Glory Days- The 1964 Cleveland Browns Friday, February 16th @ 12:15 PM

Senior Lunch & Learn: Knee Pain Tuesday, February 20th @ 12:15 PM

Senior Tin Can Snowman Craft Thursday, February 22nd @ 1 PM Cost $ 5 Members/$10 Non-Members

Senior Lunch Outing: Tlaquepaque Tuesday, February 27th @ 11:30 AM

Coming Soon: March: 3/5 Cardmaking with Angela 3/8 Senior Lunch & Learn: “Akron’s Total Eclipse of 2024" 3/9 Senior Bus Trip: Funny Girl 3/12 Senior Lunch & Learn: “Memory Loss: Normal or Not Normal” 3/14 St Patrick’s Day Social 3/15 Senior Paint & Sip 3/19 Needle Felting 3/21 Senior Bus Trip: Gambling Gals 3/26 Easter Social/ Egg Hunt

Newsletter for Active Older Adults

Newsletter fo Active Older Adults

Newsletter fo Active Older Adults

Newsletter for Active Older Adults

Senior Bingo W/The Canton Regency

Newsletter for Active Older Adults

Newsletter fo Active Older Adults

Newsletter for Active Older Adults

7 Nutritionist-Approved Foods to Boost Your Mood

By Matthew Kadey, R.D. | December 29, 2023

What you put in your mouth matters greatly to mental health. Learn how to tweak your diet with these good-mood foods.

Few people have any doubt that the quality of your diet has a direct impact on physical health. But what you eat and how well your brain works are also closely connected.

Nutritional psychiatry is a growing field that investigates how the foods you choose impact your mental well-being.

Research shows that older people who follow a healthier diet are nearly 40% less likely to have major depressive episodes than those who eat much worse. Nutritional deficiencies have been linked to depression in other research too. This is important information to know, since seniors appear to be more likely to suffer from this problem. Over time, depression can have significant impacts on your health and longevity.

Like any other body part, our brains are built out of the food we eat. If you consistently feel down in the dumps — to the point where it impacts your life — it might be worth considering what you put on your plate. Here are the good-mood foods that can help you feel brighter.

Fruit Blueberries or strawberries? Apples or pears? No matter what your preference, eating plenty of fruit can likely help boost your mental health. A study in the British Journal of Nutrition found that a higher intake of fruit was associated with fewer symptoms of depression and a better sense of well-being. In contrast, frequently eating savory snacks was linked to higher rates of both anxiety and depression.

While scientists aren’t yet certain how eating extra servings of fruit can help with mood, it could have to do with the bounty of antioxidant compounds they contain which work to improve brain health.

Try this: Up your glee factor by eating at least 2 cups of fruit a day.

Newsletter for Active Older Adults

7 Nutritionist-Approved Foods to Boost Your Mood

By Matthew Kadey, R.D. | December 29, 2023

Mushrooms

Nutrition experts are increasingly touting mushrooms for their various health benefits — including mental wellness. A recent study of more than 24,000 U.S. adults found that mushroom consumption was associated with a lower risk of depression. This was after factoring in major risk factors, including demographics, health, and medications.

The researchers found that mushrooms contain a compound called ergothioneine, which is an antioxidant that may protect against brain cell damage and reduce symptoms of depression.

We still don’t know how many mushrooms you need to eat to have a benefit and which types are most effective, but button (white) and shiitake mushrooms add low-calorie flavor to meals. Be generous with them in the kitchen to help lift your spirits.

Try this: Aim to eat 2 to 3 cups of feel-good mushrooms weekly

Rainbow Trout This cold-water fish is among the best dietary sources of vitamin B12, a nutrient that can be a mood-booster. Vitamin B12 is stored in the liver and plays a major role in cognitive functioning. Adults aged 50 and older with low vitamin B12 levels were at greater risk for depression, found one recent study.

Older people are more likely to develop vitamin B12 deficiencies because the nutrient is absorbed from food by stomach acid. As you age, stomach-acid production starts to decline. That’s why it is important to get tested for a vitamin B12 deficiency and eat enough foods that provide a good daily dose. A 3-ounce serving of trout supplies more than the daily requirement for vitamin B12.

As a bonus, it’s also a good source of omega-3 fat which could also help fend off depression. Salmon, tuna, sardines, and shellfish including mussels and oysters are other seafood options that are bursting with feel-good vitamin B12.

Try this: Help boost your outlook by eating at least 3 servings of seafood like trout weekly

Pepitas Spanish for “little seeds of squash,” pepitas are a variety of green-hued pumpkin seeds that are an excellent source of magnesium. Several studies suggest that a greater dietary intake of magnesium can lower the chances of suffering from depression.

Newsletter for Active Older Adults

7 Nutritionist-Approved Foods to Boost Your Mood

By Matthew Kadey, R.D. | December 29, 2023

This mineral has an important impact on brain chemistry and hormonal balance, both of which play a role in keeping you from feeling like the world is shrinking in on you. Most Americans don’t nearly eat enough magnesium, which is also found in other seeds, beans, lentils, and whole grains. Pepitas are great sprinkled over yogurt, oatmeal, salads, or soups.

Try this: Feel better with about 2 tablespoons each day

Yogurt

If you want to look on the bright side more often, it’s worth buying yogurt at the grocery store. A investigation in the journal Nutritional Neuroscience found that people who had a more robust population of gut microbes tended to have fewer symptoms of anxiety and depression. Yogurt and other fermented foods like kefir, miso, and sauerkraut, contain beneficial gut microbes like Lactobacillus and Bifidobacterium that are good for the brain.

It’s not exactly clear how that works, but these microorganisms may affect mood by sending signals to the brain. They also can help regulate mood hormones.

Try this: Enjoy a cup serving of yogurt daily and 3 to 5 servings of other fermented foods weekly.

Walnuts

Are you nuts for nuts? It may be giving your outlook a big assist. According to a study of more than 26,000 people published in the journal Nutrients, people who regularly ate nuts — particularly walnuts — were found to exhibit fewer depressive symptoms, less hopelessness, and greater energy than people who didn’t eat them. Walnuts also contain omega-3 fatty acids that help make them a crunchy food for a better mood.

Try this: Perk up with 1 ounce of walnuts a day.

Green Tea

This ancient beverage may hold the answer to fending off modern-day unhappiness. A report in Public Health Nutrition showed that those who sipped four or more cups of green tea each day were 51% less likely to feel down in the dumps.

There could be a couple of factors at play here. Tea, especially the green variety, provides antioxidants that improve brain functioning and lessen levels of the stress hormone cortisol. Plus, when you are drinking multiple cups of tea every day, there is less opportunity to guzzle sugary drinks, which are linked to a greater chance of developing depression or anxiety.

To reap the most mood-improving benefits, use a loose-leaf green tea and steep it in warm water for a few minutes. That helps it release its beneficial compounds.

Try this: Sip and smile with 2 to 4 cups daily

Newsletter for Active Older Adults

Newsletter for Active Older Adults

Newsletter for Active Older Adults

Senior Strength Move of the Month

Squat: How to 1. Standing up tall with your feet shoulder-width apart. Toes can be facing forward, or slightly outwards.

2.

3. Holding onto your chair with both hands, or keep your arms straight out in front for balance.

4.

5. Engage your core, hinge (bend) at the hips and sit back as you would if you were to sit on a chair.

6.

7. As you sit back, keep your chest up and your core tight, and go no lower than 90 degrees.

8.

9. As you stand back up, put equal weight through both legs, ensuring your heels remain on the floor throughout.

10.

11. Make sure your knees stay in the line of your toes; they don’t go forward past your toes, and they aren’t moving inward throughout the exercise.

Newsletter for Active Older Adults

5 Things Cardiologists Want You to Know About Blood Pressure

By Jessica Migala | December 1, 2023

High blood pressure can lead to serious health problems, yet it often goes unnoticed. Here’s how to find out if you have it — plus the steps to lower it.

High blood pressure, also known as hypertension, has a pretty scary nickname: the silent killer. That’s because the condition often creeps up without causing any symptoms, so it can progress unchecked.

The National Council on Aging (NCOA) reports that seven out of 10 U.S. adults over age 65 have hypertension, which puts them at risk for a heart attack, stroke, kidney disease, sexual dysfunction, and more.

Hypertension is deadly. It contributed to the deaths of nearly 700,000 Americans in 2021 alone, according to the Centers for Disease Control and Prevention.

Fortunately, there’s so much you can do to bring your blood pressure down to healthy levels.

Here are five things you should know about high blood pressure, including treatments and heart-healthy lifestyle changes that can save your life.

Your Risk for High Blood Pressure Increases With Age Just like your hair and skin change as time moves on, your blood vessels do too. “Arteries become stiffer with age,” says New York City–based preventive cardiologist Suzanne Steinbaum, D.O. “With stiffer arteries, your heart has to work a bit harder to push blood out, which increases blood pressure.” Weight gain and a more sedentary lifestyle also contribute to elevated blood pressure.

Newsletter for Active Older Adults

5 Things Cardiologists Want You to Know About Blood Pressure

By Jessica Migala | December 1, 2023

Know Your Numbers How do you know if you have high blood pressure? There are two components to a blood pressure reading. The first one is systolic blood pressure, which is the pressure in the arteries during each heartbeat. This is the top number in a blood pressure reading. The second component is diastolic blood pressure, which is the pressure on arteries between heartbeats. This is the bottom number of a reading.

Your blood pressure can be low, normal, elevated, or high. According to the National Institute on Aging (NIA), here’s where those categories stand: Low: <90/<60 Normal: <120/<80 Elevated: 120-129/<80 High: >130/>80

Understand the Difference Between the Two Numbers The most common type of hypertension older adults have is called isolated systolic hypertension, says Dr. Steinbaum. This is when your systolic blood pressure is 130 or higher but your diastolic blood pressure is less than 80. This is caused by stiffness in the arteries that happens with age, says the NIA. It’s important to lower your systolic blood pressure, even when your diastolic reading is normal. Isolated systolic hypertension is associated with a 39% increased risk for cardiovascular disease compared to having normal blood pressure, according to a study in the Journal of Hypertension.

Keep Hypertension on Your Radar Remember how hypertension doesn’t have symptoms? That’s why it’s so important to check your blood pressure regularly. As many as four in 10 Americans don’t even know what their blood pressure is, according to a survey from the American Medical Association and the American Heart Association.

The survey also found that among people who had been diagnosed with hypertension, about one in three had their blood pressure measured within the last week. If you don’t know your blood pressure numbers, you can have it checked at your doctor’s office, pharmacy, or with a home blood pressure monitor.

Newsletter for Active Older Adults

5 Things Cardiologists Want You to Know About Blood Pressure

By Jessica Migala | December 1, 2023

How to Lower Your Blood Pressure If you’re diagnosed with hypertension, your doctor may recommend a blood pressurelowering medication. Some options include diuretics, ACE-inhibitors, calcium channel blockers, or a combination of those medicines. Your doctor will let you know what the right medication is for you, depending on your health history and presence of other diseases, like diabetes.

Besides prescription drugs, there are also lifestyle changes you can make to keep your blood pressure under control. The first tweak you should make? Start moving more. Routine and regular exercise is one of the best lifestyle choices you can make to bring down your blood pressure, says Dr. Steinbaum. “Exercise keeps the lining of your arteries healthy, allowing them to dilate easier, decreasing blood pressure,” she says.

Even small bites of exercise help. “Doing something is the most important thing,” says Dr. Steinbaum.

Activities that are easy on joints make a lot of sense, such as walking and swimming. And if you feel good when you’re doing them—and when you’re done—you’re more likely to make movement part of your life.

“In my opinion, exercise is the best medicine,” Dr. Steinbaum says.

Here are other heart-healthy habits experts say you should adopt: Maintain a healthy weight. According to the American Heart Association, even losing as few as 10 pounds can make a difference.

Get enough sleep. For adults over 65, that’s seven to eight hours a night).

Eat a healthy diet. The DASH diet —short for Dietary Approaches to Stop Hypertension —is packed with veggies, fruits, whole grains, fat-free or low-fat dairy, fish, poultry, beans, and nuts. This eating plan has been shown to lower blood pressure and “bad” LDL cholesterol.

Reduce your sodium Limit salt to 2,300 milligrams (mg) per day. Some people may be advised to consume just 1,500 mg of sodium per day.

Manage your diabetes. High blood pressure is twice as likely to develop in a person with diabetes than someone who doesn’t have it, according to Johns Hopkins Medicine.

Cut back on alcohol. Drinking just one alcoholic beverage a day is associated with higher blood pressure, according to a study in the journal Hypertension.

Quit smoking. Smoking promotes plaque buildup in the arteries, which interferes with healthy blood flow.

Newsletter for Active Older Adults