by Ramsey Alwin President and CEO of NCOA

It’s 2020, but a woman’s path to a secure retirement continues to be filled with obstacles.

There’s lower pay, time out of the workforce for parenting or caregiving, and plenty of gamechangers such as divorce or widowhood. Layer on the coronavirus pandemic, and planning for the future feels next to impossible, especially for women of color.

The systems are stacked up against us, and sometimes we don’t help ourselves. All too often, women put everyone else first. They set up 529 plans to save for the kids’ education, help adult children with their first home purchase, and lend a hand when mom and dad need home care.

As generous and giving as this is, putting everyone else first comes at the cost of putting herself last. As a result, many women are just getting by, unable to plan for their own long-term financial security.

Even in a pre-COVID world, women were worried about retirement. Last year, NCOA conducted a survey with Ipsos that found 60% of women aged 60+ were worried that health care costs will exceed their retirement income. That percentage jumped to 68% in households with incomes under $50,000 a year.

This issue is literally keeping women up at night. And it’s based in reality. Older women receive 80% of the retirement income that older men receive, showing the gender pay gap follows them as they age, according to the National Institute on Retirement Security. Women of color face an even deeper disparity. A full 60% of African American and Hispanic/Latina women age into economic insecurity.

According to a new report from the Transamerica Center for Retirement Studies, one and four women say their confidence in their ability to retire comfortably has declined in light of the pandemic. Women are somewhat more likely to indicate they are “just getting by to cover basic living expenses” (33% women vs. 28% men). And only 40% of women cite saving for retirement as a financial priority, compared to 51% of men.

At NCOA, we believe it lies in empowering women with unbiased information, creating services that are responsive to women’s needs across the life course.

First is providing individuals with trusted information about how to plan for their own futures—whether that’s creating a budget, reducing debt, developing a retirement strategy, or navigating Medicare enrollment to maximize coverage. It also means encouraging open conversations and planning for the inevitable—that at some point, women are likely to be on their own carrying the full burden of household expenses on just one income stream.

Financial services and employers could work to better understand the needs and pain points of women, many of whom are juggling multiple needs. For instance, a woman may want to shore up her own financial security, maintain a nest egg to weather unexpected events, create a guaranteed income stream she won’t outlive, not be a burden to her children, and leave behind a legacy.

Let’s connect women to resources in their communities. There is an entire network available to help women age well and tap into programs that can make a significant impact on their daily expenses and health security. NCOA offers this kind of personalized help through our Benefits Enrollment Centers, as well as online through our tools such as My Medicare Matters, which helps women make informed decisions about their health security in later life.

Finally, we need to fight for equity at the public policy level. We need to shore up public and private sector policies that keep women coming up short—pay equity, caregiving credit, and paid leave would be a start. We also must work together to protect and strengthen the programs that we all depend on as we age—Medicare, Social Security, and the Older Americans Act. These programs are especially critical for women.

To meet the pressing need to better understand the prevalence, progression, and clinical impact of Alzheimer’s disease among Mexican Americans, the National Institutes of Health (NIH) has added funding for more biomarker measures, including positron emission tomography (PET) imaging, to the ongoing Health and Aging Brain Among Latino Elders (HABLE) Study.

NIH’s National Institute on Aging (NIA) awarded new support that is expected to total $45.5 million over five years to the University of North Texas Health Science Center (HSC) at Fort Worth for the Health and Aging Brain Among Latino Elders-Amyloid, Tau, and Neurodegeneration (HABLE-AT(N)) Study. This combined investment and effort will help researchers better understand the health disparities of brain aging and Alzheimer’s between Mexican Americans and non-Latino whites.

Launched in September 2017, the HABLE study has nearly completed recruitment of 1,000 Mexican Americans and 1,000 non-Latino whites, age 50 years and older, in the Fort Worth area. HABLE participants receive a functional exam, clinical labs, neuropsychological testing, bloodwork, and an MRI of the brain. The added funding for HABLE-AT(N) significantly expands the neuroimaging component of the study to include amyloid and tau PET. The researchers also plan to determine if traces of amyloid peptides (Aβ40 and Aβ42), tau, and neurofilament light (NfL) — as well as exosomes in the blood — can be used to screen across the spectrum of Alzheimer’s, from asymptomatic to mild cognitive impairment and advanced stages of the disease.

An additional benefit of HABLE and HABLE AT(N) will be the ability to better classify/categorize participants into groups by type of dementia and stage of the disease. This will help facilitate potential enrollment in future studies.

Projections from the U.S. Census Bureau show that the number of Latinos age 65 and older is expected to nearly quadruple by 2060, whereas, for the same age range, the number of non-Hispanic whites is expected to increase by about 23% and the number of Blacks will more than double. Because aging is the greatest risk factor for Alzheimer’s, this means Latinos will face the largest increase in Alzheimer’s cases of any racial/ethnic group nationwide — about 3.5 million by 2060. Mexican Americans are the largest segment of the U.S. Latino population.

“The scope and urgency of HABLE and HABLE-AT(N) is crucial for this underserved population,” said Dallas Anderson, Ph.D., a program director in the Population Studies and Genetics Branch of NIA’s Division of Neuroscience. “Most importantly, it will help to clarify questions in the diagnosis of Alzheimer’s disease and related dementias in Mexican Americans.”

NIA recently updated its website with a new Spanish-language health information landing page: www.nia.nih.gov/espanol. Current information is available on subjects such as Alzheimer’s disease and related dementias, as well as clinical trials and other aging-related health topics.

Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger.

There are many reasons why older people may not get enough sleep at night. Feeling sick or being in pain can make it hard to sleep. Some medicines can keep you awake. No matter the reason, if you don’t get a good night’s sleep, the next day you may:

• Be irritable
• Have memory problems or be forgetful
• Feel depressed
• Have more falls or accidents
• Get a Good Night’s Sleep
• Getting a good night’s sleep infographic icon. Click through for full text.
• Read and share this infographic to get tips on how to get a good night’s sleep.

Being older doesn’t mean you have to be tired all the time. You can do many things to help you get a good night’s sleep. Here are some ideas:

• Follow a regular sleep schedule. Go to sleep and get up at the same time each day, even on weekends or when you are traveling.
• Avoid napping in the late afternoon or evening, if you can. Naps may keep you awake at night.
• Develop a bedtime routine. Take time to relax before bedtime each night. Some people read a book, listen to soothing music, or soak in a warm bath.
• Try not to watch television or use your computer, cell phone, or tablet in the bedroom. The light from these devices may make it difficult for you to fall asleep. And alarming or unsettling shows or movies, like horror movies, may keep you awake.
• Keep your bedroom at a comfortable temperature, not too hot or too cold, and as quiet as possible.
• Use low lighting in the evenings and as you prepare for bed.
• Exercise at regular times each day but not within 3 hours of your bedtime.
• Avoid eating large meals close to bedtime—they can keep you awake.
• Stay away from caffeine late in the day. Caffeine (found in coffee, tea, soda, and chocolate) can keep you awake.
• Remember—alcohol won’t help you sleep. Even small amounts make it harder to stay asleep.

Insomnia Is Common in Older Adults

Insomnia is the most common sleep problem in adults age 60 and older. People with this condition have trouble falling asleep and staying asleep. Insomnia can last for days, months, and even years. Having trouble sleeping can mean you:

• Take a long time to fall asleep
• Wake up many times in the night
• Wake up early and are unable to get back to sleep
• Wake up tired
• Feel very sleepy during the day

Often, being unable to sleep becomes a habit. Some people worry about not sleeping even before they get into bed. This may make it harder to fall asleep and stay asleep.

Some older adults who have trouble sleeping may use over-the-counter sleep aids. Others may use prescription medicines to help them sleep. These medicines may help when used for a short time. But remember, medicines aren’t a cure for insomnia.

Developing healthy habits at bedtime may help you get a good night’s sleep.

Stretching can improve your flexibility and help you move more freely. Flexibility exercises may also make it easier for you to reach down to tie your shoes or look over your shoulder when you back your car out of the driveway.

Try the ankle stretch exercise. Sit securely toward the edge of a sturdy, armless chair. Stretch your legs out in front of you. With your heels on the floor, bend your ankles to point the toes toward you. Hold the position for 10 to 30 seconds. Then, bend your ankles to point toes away from you and hold for 10 to 30 seconds.

Telehealth is a service that uses video calling and other technologies to help you see your doctor or other health care provider from home instead of at a medical facility. It can often be easier, faster, and less expensive than waiting for and traveling to an in-person appointment. And during the COVID-19 pandemic, it may be a safer option for routine visits. Telehealth may be particularly helpful if you have limited mobility or live in a rural area.

You can set yourself up for a successful visit by taking a few minutes before your appointment to prepare. Consider the following tips:

Test the camera in advance. Practice with a family member or a friend to make sure you understand how to use your camera before your online doctor visit.

Test the sound and video on your device. Most devices have built-in microphones and speakers, but you may have to turn them on or allow the telehealth software or website to access them.

Use the best internet connection possible. If you are using Wi-Fi, being physically close to the internet router and minimizing the number of devices connected to it can help improve your connection.

Position yourself. Place your device on a sturdy surface. Try positioning your device so your head and shoulders are in the camera frame.

Find more telehealth information, including other tips and information about insurance coverage, on NIA’s website.

The Ventura County Area Agency on Aging (VCAAA) is extending a call to action to local schools for a Holiday Greetings Campaign aimed to reach older adults and people with disabilities who are living in Ventura County. The VCAAA is seeking greeting cards that are handmade or premade by local students of all ages with a short holiday greeting written inside. Cards will be distributed as part of the VCAAA’s COVID-19 meal service programs. The first phase of the campaign will focus on Thanksgiving, with the possibility of an extension into the winter holiday season. 

More than 30,000 older adults in Ventura County are living alone, and the isolation, loneliness, and depression many of them are experiencing during the COVID-19 has become as much of a threat to their overall health as the virus itself. With the holiday season quickly approaching, the VCAAA recognizes that this is the most critical time to extend not only our services to these populations, but also our care and support. 

Those interested in participating should send completed Thanksgiving greeting cards to the VCAAA through the month of November. Greeting cards may be mailed to, or dropped off at, 646 County Square Drive, Suite 100, Ventura, Ca. 93003. Please notate VCAAA Holiday Greetings Campaign on the envelope. All cards will be reviewed and then delivered with food boxes from the VCAAA’s COVID-19 pantry for the month of November. 

The VCAAA continues to encourage family members and neighbors to safely connect with loved ones who may benefit from similar holiday greetings, and from support with grocery shopping or other errands. It is extremely important to keep open lines of communication to help minimize the isolation so many Ventura County residents are experiencing.  

Parents, educators, or school administrators interested in participating in this program may e-mail [email protected] for more information, or call (805) 477-7306.

by Clinical Research Cognitive Health

Being exposed to an environment filled with novel stimuli can benefit cognition, including memory. Studies have shown that rodents placed in enriched environments, compared to sparse environments, experience increased generation of nerve cells in brain regions that are critical for memory encoding and retrieval. Humans may also experience similar neurological benefits from novel environments. However, this exposure can be hindered by those who remain indoors, potentially due to viral pandemics or mobility impairments.

The good news is that novel environments can be delivered, virtually, to the homebound, according to NIA-supported researchers who recently discovered that video games may be used to enhance cognitive health in older adults. These findings were recently published in Behavioural Brain Research. For this study, individuals 60 to 80 years of age were recruited. The researchers hypothesized that the novel and three-dimensional environment of Super Mario™ would confer more cognitive benefits upon individuals than those conferred by a familiar two-dimensional game (i.e., Solitaire). Despite being two-dimensional in nature, Angry Birds™ gameplay was also poised to confer cognitive benefits due to its novelty for this older population. Study participants in each of these three video game conditions played 30 to 45 minutes per day for four weeks. During this time, and four weeks after daily gameplay ended, researchers conducted a series of memory tests.

While memory performance was equivalent across groups prior to engaging in video game play, two weeks of Angry Birds™ or Super Mario™ gameplay resulted in improved recognition memory. Memory continued to improve after an additional two weeks for the Super Mario™ players compared to the Solitaire players and these improvements persisted after daily gameplay ended. No additional memory improvements were found in Angry Birds™ players.

These findings suggest that both novel experiences and exposure to rich three-dimensional environments may work together to improve cognition. Interventions for improving cognition are particularly important for older individuals because they are at risk for cognitive decline. In addition, video game interventions may be beneficial for individuals at any age and particularly for those who are homebound, thus unable to experience a wide variety of new environments. Although video games may not be an ideal substitute for real-world experiences, they may serve as an additional (and entertaining) method to improve cognitive health.

This research was supported in part by NIA grants R01AG034613, R21AG056145, and P50AG016573.

Reference: Clemenson G, et al. Enriching hippocampal memory function in older adults through video games. Behavioural Brain Research. 2020;390:112667. doi: 10.1016/j.bbr.2020.112667.

Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

Including all 4 types of exercise can benefit a wide range of areas of your life. Staying active can help you:

Keep and improve your strength so you can stay independent

Have more energy to do the things you want to do and reduce fatigue

Improve your balance and lower risk of falls and injuries from falls

Manage and prevent some diseases like arthritis, heart disease, stroke, type 2 diabetes, osteoporosis, and 8 types of cancer, including breast and colon cancer

Sleep better at home

Reduce levels of stress and anxiety

Reach or maintain a healthy weight and reduce risk of excessive weight gain

Control your blood pressure

Possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks or plan an activity

Perk up your mood and reduce feelings of depression

Being active can help prevent future falls and fractures.

Research has shown that exercise is not only good for your physical health, it also supports emotional and mental health. You can exercise with a friend and get the added benefit of emotional support. So, next time you’re feeling down, anxious, or stressed, try to get up and start moving!

Physical activity can help:

Reduce feelings of depression and stress, while improving your mood and overall emotional well-being

Increase your energy level

Improve sleep

Empower you to feel more in control

In addition, exercise and physical activity may possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

Here are some exercise ideas to help you lift your mood:

Walking, bicycling, or dancing. Endurance activities increase your breathing, get your heart pumping, and boost chemicals in your body that may improve mood.

Yoga. This mind and body practice typically combines physical postures, breathing exercises, and relaxation.

Tai Chi. This “moving meditation” involves shifting the body slowly, gently, and precisely, while breathing deeply.

Activities you enjoy. Whether it’s gardening, playing tennis, kicking around a soccer ball with your grandchildren, or something else, choose an activity you want to do, not one you have to do.

Senior News Line
by Matilda Charles

A sincere wish just came true: This year’s high-dose senior version of the flu shot will contain all four vaccines. In past years, the senior shot (for those over age 65) contained only three of the vaccines, two A and one B. Most years I would write a snarly note to the Centers for Disease Control and Prevention (CDC) and ask about the reason for the false economy. Of course I never got a reply, but now … finally, we seniors will have a flu shot with all four vaccines.

And what a shot it will be. The four vaccines are names we haven’t heard in a while, if ever: A/Guangdong-Maonan (H1N1), A/Hong Kong (H3N2), B/Washington and B/Phuket. To help us kick start our immune system, the senior version will contain four times the amount that younger folks get.

The standard trivalent (three-way) will have two A and one B, while the standard quadrivalent (four-way) has all four.

If your doctor says you should have a flu shot, don’t delay. When I called my pharmacy (where I get my flu shots each year), the first appointment was many days out, and they had been swamped with requests for the shot. Yes, they will be resupplied when they run out, but no, they didn’t know how quickly that would be.

By getting a flu shot, should you get sick later this season, it will be a good bet that it’s not the regular flu, which will save much time in getting a diagnosis.

To find flu shots, call your doctor, local pharmacies, grocery stores or go to vaccinefinder.org. If you have a Medicare or insurance card, you won’t have to pay anything.

If you want to know more, check the CDC website: www.cdc.gov/flu/season/faq-flu-season-2020-2021.htm.

(c) 2020 King Features Synd., Inc.