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Prime Times Newsletter

September 2024

Newsletter for Active Newsletter for Active Newsletter for Older Adults Older Adults Older Adults

Upcoming Events

Senior Lunch & Learn: “Meyers Lake Revisited”

Tuesday, September 3rd @ 121:15 PM

Senior Lunch & Learn: Caregiver Burnout & Respite Care

Friday , September 6th @ 12:15 PM 2 day event!!!

Thursday, May 23rd @ 1 PM

Senior Cement Leaf Casting Class

Tuesday, September 17th & 24th @ 1:00 PM

Tuesday, May 28th @ 1 PM

Wednesday, September 18th @ 12:15 PM

Senior Medicare 101

Wednesday, September 18th @ 6 PM Senior Bingo

Senior An Afternoon of Music

Friday, September 20th @ 1 :00PM

Senior Lunch Outing: A1 Japan Steak House

Thursday, September 26th @ 1 1:30 AM

Senior Euchre Tournament

Friday, September 27th

@ 1:00 PM-4:00 pm

Welcome September! We are sprinting towards Fall in full force! Kids are back in school. Fall sports have started. I feel like life just got a little busier! It is the beginning of my favorite time of year! The world starts to get a little more colorful. The beautiful smells of Fall start to erupt! The weather starts to cool down! It’s the perfect time to call a friend and go for a walk or go grab lunch and chat! We have lots of fun instore this month! I hope you are able to enjoy the splendor of this time of year and enjoy the weather before winter descends upon us! I hope to see you at the Y! I wish you all a month of fall fun, good health, and happiness!

Friday, May 31st @ 1 PM

Coming Soon

October:

10/2 The start of Senior Walking Club

10/2 Senior Trivia Time w/ Mike Nelson from Senior Care Authority

10/3 Teas & Trees Senior Bus Trip

10/10 Senior Lunch & Learn: War of the Worlds 10/11 Senior Health Fair

10/15 Senior Bingo

10/17 The Start of Senior Beginners Pickle Ball Clinic

10/17 Senior Lunch Outing & Hayride: Maize Valley

10/22 Senior Lunch & Learn: Hand, Wrist, & Elbow Problems with Dr. Watson

10/24 Senior Lunch & Learn: Julie Dominik with Cleveland Clinic Mercy Driver’s Rehabilitation Program

10/25 Senior Cardmaking with Angela Smith

10/28 Senior Paint & Sip

10/29 Senior Pumpkin Painting

10/31 Senior Halloween Party

Older Adults

We have updated our website! It is the same web address as before, www.ymcastark.org, just with a little more user friendly and fresh new look! I have included some screenshots below to help you navigate to our new AOA webpage. I have not added all events yet but it will be up to date very soon. You can also find the Senior Prime Times Newsletter on there! I appreciate your patience as I am learning how to utilize the new website and app.

First step go to www.ymcastark.org This is what it will look like:

Next you are going to go to the 3 lines at the top right hand corner.It will open a screen that looks like below:

Next you clink on locations and find Lake Community YMCA. Click on Lake Community YMCA

It will look like the picture below.

Continued on the next page

Newsletter for Active Older Adults

You will then scroll down until you see Lake Active Older Adults. See below to see what it looks like. It will be just past Schedules.

Click learn more and it will open up Lake Active Adults website which will look simular to the picture below. It will eventually have differnet events listed soon.

This webpage will have the events as well as the Prime Times Newsletter. If you have any problems, questions, or concerns, please do not hesitate to reach out to me. The lovely front desk staff is always there to help also.

Questions? Contact Jennifer Ripple Health & Wellness Coordinator: jripple@ymcastark.org

Older Adults

Active Older Adults

I have been working hard on our 2024 Lake Community YMCA

Senior Health fair! Senior Health fair!

This years health fair will be This years health fair will be Friday, October 11th from 11-2pm. Friday, October 11th from 11-2pm. It is always a fun event but quite the undertaking. It is always a fun event but quite the undertaking.

I am searching for a team of volunteers to help make this I am searching for a team of volunteers to help make this year just as great if not even better than last year. year just as great if not even better than last year.

All volunteers will receive a Chick-fil-a Box lunch. All volunteers will receive a Chick-fil-a Box lunch.

You can also decide which volunteer opportunity works best

You can also decide which volunteer opportunity works best for you. Example some check people in, others hand out for you. Example some check people in, others hand out lunches, etc. lunches, etc.

I also split the time frame into two shifts so volunteers have I also split the time frame into two shifts so volunteers have time to enjoy the event either before their shift or after. time to enjoy the event either before their shift or after. If you are able and willing to help out please reach out to If you are able and willing to help out please reach out to me...Jenn Ripple. me...Jenn Ripple.

Adults

Newsletter for Active Older Adults

Senior Lunch & Learn: Stark

Parks Wildlife Rescue Program

August Senior Events August Senior Events

Senior Lunch & Learn: Amelia Earhart

Active Older Adults

for Active Older Adults

Active Older Adults

The 7 Best Foods to Eat for Better Sleep

By Matthew Kadey, R.D. | August 12, 2024

Having trouble falling and staying asleep? It could have something to do with your diet.

Did you know the foods you eat can affect your sleep? This is welcome news for those of us who experience sleep problems occasionally or even every night. While sleep patterns do change as people age, disturbed sleep and constantly waking up feeling ragged should not be considered a normal part of aging.

Consistently getting enough sleep, defined as seven or more hours of restful sleep per night, has many positive health benefits. These include lower stress, improved mood, potentially a reduced risk of heart disease, and even better metabolic health.

Quality sleep should not be taken lightly. Fortunately, a better night’s rest might be as simple as a trip to the supermarket. Research shows that certain foods and beverages have sleep-inducing properties. Here are seven to get you started and help you find your way to a blissful night of rest.

1. Berries

Here’s yet another reason to eat more blueberries and strawberries: They are rich in antioxidants and certain micronutrients that may help improve sleep quality and duration.

A 2023 study published in the journal Nutrients involving more than 29,000 adults found that those who ate more berries as part of their normal diet had up to a 17% decreased risk of not getting enough sleep. The association was particularly strong for strawberries and blueberries. For a sleep assist, work more berries into your diet by adding them to smoothies, oatmeal, yogurt, and even as a topping on salads.

2. Fiber-rich foods

Eating more fiber — found in pulses like beans and lentils, vegetables, seeds, fruits, and whole grains — could help you get more quality shuteye. Results from a study in the Journal of Clinical Medicine showed that a diet rich in dietary fiber helped people spend more time in slow-wave sleep, a stage of deep sleep that is particularly restorative. Improved blood sugar control from eating more fiber-rich foods may also improve sleep quality. Additionally, fiber acts as a prebiotic, indirectly leading to the production of short-chain fatty acids that may signal the brain to sleep.

Active Older Adults

The 7 Best Foods to Eat for Better Sleep

By Matthew Kadey, R.D. | August 12, 2024

3. Fatty Fish

Try incorporating more salmon into your dinner. Researchers from Norway found that people who consumed salmon three times a week for six months experienced improved sleep latency (the time it takes to fall asleep) compared to those who got their protein from other animalbased foods, like beef or pork. The combination of vitamin D, protein, and omega-3 fatty acids in salmon makes it a great choice for promoting better sleep.

What’s more, the omega-3 fats found in fish help reduce inflammation, which is associated with higher levels of sleep disturbances. Other fatty fish, like herring, mackerel, trout, and sardines, also contain sleepinducing fats and vitamin D.

4. Kiwi

Looking for a healthy nighttime snack? Reach for kiwi. This sweet-tart fruit is rich in antioxidants, vitamin C, and serotonin, all of which may improve sleep onset, duration, and efficiency (the percentage of time in bed spent asleep) according to a study in the Asia Pacific Journal of Clinical Nutrition. Participants who ate two kiwis one hour before bedtime for four weeks reported better sleep. To eat a kiwi, simply slice it in half and scoop out the flesh. You can also add chopped kiwi to cereal, yogurt, or salsas for a refreshing twist.

5. Chamomile Tea

It’s not just an old wives’ tale: Sipping on chamomile tea at the end of the day really can promote better sleep. A study in Complementary Therapies in Medicine found that 28 days of consuming chamomile extract improved sleep quality in older adults compared to a placebo. Chamomile contains compounds with a mild tranquilizing effect on the central nervous system, helping to ease stress and anxiety. So go ahead and steep a chamomile tea bag an hour or two before bedtime.

6. Tofu

This inexpensive plant-based protein, made from soybeans, may hold the key to restorative sleep: isoflavones. According to a study published in Nutrition Journal, researchers found that higher isoflavone intake was associated with improved sleep duration and quality among 1,076 Japanese adults. Isoflavones have a mild estrogenic effect, and since estrogen plays a role in sleep regulation, greater intake could lead to better sleep. Try using tofu as a high-protein meat substitute. You can also find isoflavones in soy milk, tempeh, edamame, and soy nuts. Eating more tofu could help you gravitate toward a more plant-based diet, which has been linked to better sleep health. A study published in the European Journal of Clinical Nutrition found that a vegetarian diet was associated with a lower risk of insomnia, likely due to the tryptophan and melatonin in many fruits, vegetables, legumes, and nuts.

Active Older Adults

The 7 Best Foods to Eat for Better Sleep

By Matthew Kadey, R.D. | August 12, 2024

7. Pumpkin Seeds

Also known as pepitas, these green-hued seeds might be a surprising way to get better sleep. They are a good source of tryptophan, an amino acid that helps synthesize serotonin and melatonin. Those two chemicals are responsible for regulating sleep patterns. Pumpkin seeds also provide healthy fats and essential nutrients like magnesium (another potential sleep aid). Adding pumpkin seeds to salads, chili, soups, and yogurt can be an easy way to improve your sleep quality.

Eat Less: Added Sugar and Ultra-processed Foods

To improve sleep, it’s wise to limit your intake of added sugars and ultraprocessed foods (aka refined carbs). In an American Journal of Clinical Nutrition study, researchers analyzed the food diaries of more than 50,000 older women. The researchers found that those who ate a lot of refined carbohydrates, especially added sugars, were more likely to develop insomnia. Consuming a diet rich in vegetables, fiber, and fruit was associated with fewer insomnia problems and more restful sleep. For more nutritious carbs, choose packaged foods with lower amounts of added sugar and opt for whole grains like whole-wheat bread and pasta instead of their refined counterparts.

Remember, a good night’s sleep is not just a luxury — it’s essential for maintaining good health. So, head to the supermarket, fill your cart with these sleep-supporting foods, and look forward to sweet dreams.