by National Institute of Health We’ve all heard that exercise is good for you. Did you know that it’s as true for older people as it is for any age group? You’re never too old to get moving, get stronger, and improve your health, especially with options like functional training which helps improve your strength, stability and mobility within your life. If this is the first time you’re hearing this, doing some research into companies like TRX Training could at least help you get a better understanding of what this involves. Seeing as your health should be your top priority, it makes sense to find ways of improving it.

Fitting exercise and physical activity into your day can enhance your life in so many ways. Regular physical activity can improve your balance and boost or maintain your strength and fitness. If you think that you are too old and don’t have the energy to do exercise then there are steps you can take to improve your energy levels, like taking a glucuronolactone supplement. It may also improve your mood and help you manage or lessen the impact of conditions like diabetes, heart disease, osteoporosis, and depression. Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 15% of those between the ages of 65 and 74 and 5% of people age 85 and older. Experts recommend four types of exercise for older adults: endurance, balance, strength, and flexibility. Brisk walking, dancing, and other endurance exercises improve the health of your heart, lungs, and circulatory system. These exercises can make it easier for you to mow the lawn, climb stairs, and do other daily activities. Strength exercises include lifting weights or using resistance bands. They can increase muscle strength to help with activities such as carrying groceries or lifting grandchildren. Balance exercises can help prevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway. “Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging. “We know that people want to live independently for as long as they possibly can. By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.” To help you get started and keep moving, NIH brought together some of the nation’s leading experts on aging, exercise, and motivation. They developed a guide to exercise for older adults. The guide serves as the basis for a national exercise and physical activity campaign for people ages 50 and older. It’s called Go4Life. “Older adults can exercise safely, even those who have physical limitations,” Hodes says. “Go4Life is based on studies showing the benefits of exercise and physical activity for older people, including those with chronic health conditions.” Go4Life exercises are designed to be done safely at home without special equipment or clothing. The free book Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging is the core resource for the campaign. Other free materials, such as tip sheets, are also available. Workout to Go, a mini exercise guide, shows you how you can be active anytime, anywhere. To learn more, visit the Go4Life website at go4life.nia.nih.gov. You’ll find exercises, success stories, and tips to help you stay motivated. Or call 1-800-222-2225, or e-mail [email protected] (link sends e-mail).

Living in a cold house, apartment, or other building can cause hypothermia. In fact, hypothermia can happen to someone in a nursing home or group facility if the rooms are not kept warm enough. If someone you know is in a group facility, pay attention to the inside temperature and to whether that person is dressed warmly enough.

People who are sick may have special problems keeping warm. Do not let it get too cold inside and dress warmly. Even if you keep your temperature between 60 and 65 degrees, your home or apartment may not be warm enough to keep you safe. This is a special problem if you live alone because there is no one else to feel the chilliness of the house or notice if you are having symptoms of hypothermia, it may be a wise idea to get in touch with an air conditioning service so they’re able to keep your home the correct temperature all year round.

Here are some tips for keeping warm while you’re inside:

Set your heat at 68°F or higher. To save on heating bills, close off rooms you are not using. Close the vents and shut the doors in these rooms. Place a rolled towel in front of all doors to keep out drafts.

Make sure your house isn’t losing heat through windows. Keep your blinds and curtains closed. If you have gaps around the windows, try using weather stripping or caulk to keep the cold air out.

Get the WDR Roofing Company – Lakeway to look at your roof to check for any damage that could be letting heat out and the cold in.

Dress warmly on cold days even if you are staying in the house. Throw a blanket over your legs. Wear socks and slippers.

When you go to sleep, wear long underwear under your pajamas, and use extra covers. Wear a cap or hat.

Make sure you eat enough food to keep up your weight. If you don’t eat well, you might have less fat under your skin. Body fat helps you to stay warm.

Drink alcohol moderately, if at all. Alcoholic drinks can make you lose body heat.

Ask family or friends to check on you during cold weather. If a power outage leaves you without heat, try to stay with a relative or friend.

In collaboration with New Hope Senior Services, please join Cypress Place Senior Living for an Alzheimer’s & Dementia Caregivers Support Group. Facilitator for the support group will be Norma Featherston, R.N., M.S., Gerontology. Featherston is a geriatric care consultant with New Hope Senior Services.

Join them for these informative meetings and gain support from others in a caring and understanding environment. Ask questions and get straight answers from people who have been there. Learn creative and caring problem solving techniques and caregiving ideas, and discover that you are not all alone in the way you feel.

“My husband was diagnosed at age twenty eight with primary progressive Multiple Sclerosis, in which the end result is dementia,” said Featherston. “The problem was this was not documented until much later, so I received little help from doctors at the time,” she said.

It was a long and difficult journey, in which Featherston became depressed, worn out, and desperate for doing something to help. She finally hired a caregiver and went back to school in 2006, and graduated in 2009 with a Master’s Degree in Gerontology.

“I worked at the Alzheimer’s Association for eight years where I counseled caregivers, taught classes, spoke to civic and other groups, and ran several support groups, “ said Featherston. “I was able to give my knowledge of caregiving to those who were caregiving for someone with dementia related diseases.”

Support group meetings led by Featherston are held from 9:30a.m. to 11a.m. the first and third Wednesday of every month at Cypress Place Senior Living in Ventura. The support group is free and open to the public. Seating is limited so please call to reserve a seat. To RSVP, please call 650-8000.

Cypress Place Senior Living is a premiere senior community in Ventura County. The beautiful senior living campus features an Active Senior Living community and adjacent Assisted Living and Alzheimer’s/Dementia Care community connected by a lushly landscaped courtyard.

Cypress Place Senior Living is located at 1200 Cypress Point Lane in Ventura. To learn more about Cypress Place Senior Living of Ventura, visit their web site at www.cypressplaceseniorliving.com.

by Jennifer Tipton (RN Jenn)

Eating healthy is something we all struggle with; however, seniors are often faced with extra challenges. Sometimes food just doesn’t taste the same, there may be a loss of appetite, difficulty chewing, or the inability to go food shopping, and there’s also the consideration of certain dietary restrictions.

Here are some tips to help you along:

Choose fruits and vegetables that are brightly colored and perk them up with lemon, herbs or spices.

Make at least half of your grains whole grains. Read the ingredients list, it should say “whole” grain and contain at least 3g of fiber. Fiber can help lower cholesterol, blood sugar and prevent intestinal problems.

Keep meat and poultry portions small and lean and vary your protein choices to include plant based sources like beans and peanut butter.

Drink plenty of fluids as they play an important role in digestion, nutrient absorption and regularity. With age, you may lose your sense of thirst, so don’t wait until you’re thirsty, try sipping throughout the day.

Cut back on foods high in fat and salt. Choose plant based oils and margarines instead of products high in saturated fat. Instead of reaching for the salt shaker, perk things up as in tip #1, too much sodium can raise blood pressure or put you at risk for heart disease, stroke or kidney disease.

If you suffer from a lack of appetite, small frequent meals are a wise choice, rather than to feel overwhelmed staring at a large plate of food. Meals can also be supplemented with nutritional shakes; there are a variety of them, some specific to certain underlying health issues, so check with your physician to see what might be recommended to meet your individual needs.

If chewing is a problem, a visit to your dentist might remedy the situation but until then, eat softer foods that are easier to chew, and if you have been advised of any dietary restrictions, a consultation with a dietician may be of great help.

If you are over 65 and want to stay at the same weight you are now, Dietary Guidelines suggest these calorie levels:

Women

Not physically active – 1,600 calories/day

Moderately active – 1,800 calories/day

Active lifestyle – 2,000 calories/day

Men

Not physically active – 2,000 to 2,200 calories/day

Moderately active – 2,200 to 2,400 calories/day

Active lifestyle – 2,400 to 2,600 calories/day

Brisk walking, golf, or dancing are examples of moderate activity whereas swimming, jogging, or tennis are examples of an active lifestyle.

Only be as physically active as your ability and condition allow.

Area Agency on Aging offers home delivered meals and resources for assistance with shopping (805) 477-7300

by Livingston Memorial staff

As we all begin to find our footing again after the impact of the Thomas fires, we at Livingston Memorial Visiting Nurse Association would like you to know that our hearts go out to each and every one of you. We are here to acknowledge, hold and honor all of the emotions we are all experiencing as a result of these fires.

We are here to provide grief support services to individuals and families within our community. Our openhearted counselors are here to offer presence and compassionate support throughout this trying time. Whether you have lost a home, lost pets or farm animals, were suddenly evacuated, are a first responder or if you are closely connected with those who have experienced a loss, we are here for you.

Here are a few gentle offerings for you to consider as you take care of yourself, your family and your loved ones…
• Take life slowly as you begin to resume your daily schedule. Be patient and be good to yourself.
• Be mindful of what you put into your body. Drink more water than you normally would and eat healthy, nourishing food.
• Get lots of rest and take naps if you feel more fatigued. One of the physical symptoms of grief is exhaustion; rest is restorative for your body.
• Allow yourself to feel the multitude of emotions that arise, such as confusion, sadness, anger and guilt. Know that you are not alone nor are you the only one feeling this way.
• Connect with your loved ones in person or by phone. Share your own experience and listen to others. Connection offers us great healing in times of pain.
• Know that sometimes we are at a loss of what to say to someone. Sometimes saying just that, in a loving way, is the best thing to do! Your compassion and presence will be felt by the other.
• Explore what feels soothing and healing to you. Listening to music, going for walks, drawing on religion or spirituality…We all have our own unique grieving process as well as our own ways of healing.

As the threat of imminent danger is behind us and we begin healing our community, we all must remember that everyone’s grief is valid and quite unique. It is important for us all to move forward with care and compassion. Remember to honor yourself and your experience. Remember to listen to others. And most importantly, return to your breath as you take life one moment at a time.

You can help by joining Livingston Memorial Visiting Nurse Association’s remarkable core of volunteers and community heroes that give special gifts of time and compassion to patients and their families at the end of life.

They will provide you with training that gives you the confidence to enter the homes and lives of others to support them as a part of the Livingston Hospice Team. Training begins Wednesday, January 31st from 9:30 am to 12:30 pm and continues for eight consecutive weeks.

What you receive back is as priceless as what you give.

For more information, contact Maddy Hazard at 642-0239 x775 or [email protected].

by the National Institute on Aging

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

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.
• According to World Med Assist, Modafinil can help you stay focused during the day but because they aren’t a stimulant they won’t affect your sleep (check site here for more information)
• 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.
• CBD gummies are great for sleep so look into buying some to help you get to sleep easier.
• Remember—alcohol won’t help you sleep. Even small amounts make it harder to 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.
• Some people find that relaxing their bodies puts them to sleep. One way to do this is to imagine your toes are completely relaxed, then your feet, and then your ankles are completely relaxed. Work your way up the rest of your body, section by section. You may drift off to sleep before getting to the top of your head.

For More Information About Better Sleep

American Sleep Apnea Association
1-888-293-3650 (toll-free)
[email protected]
www.sleepapnea.org

National Sleep Foundation
1-703-243-1697
[email protected]
www.sleepfoundation.org

Restless Legs Syndrome Foundation
1-512-366-9109
[email protected]
www.rls.org

by Essie L. Landry- Public Affairs Specialist Social Security Administration Sierra West Area

With the arrival of the New Year, many people take the opportunity to make life-changing decisions. No matter where you are in life’s journey Social Security is there. One of our priorities is sharing information to help you save time and put you in control. Our February columns and questions and answers segment is a testament of that commitment.

Easily Access Your Social Security Benefit Statement For 2017 – Social Security puts you in control of your finances and future. We have made requesting or replacing your annual Benefit Statement even easier. The Benefit Statement is also known as the SSA-1099 or the SSA-1042S. Now you have the ability to download it anytime and anywhere you want using our online services. There’s no need to visit a field office.

Social Security Collaborates with America Saves Week – A secure retirement is created from a lifetime of planning and saving. Each year, American Savings Education Council and America Saves coordinate America Saves Week. The week is an opportunity for organizations to promote good savings behavior and a chance for individuals to assess their own saving status.

To find out your full retirement age, visit www.socialsecurity.gov/planners/retire/ageincrease.html.

To see your next payment date, create or log on to your my Social Security online account at www.socialsecurity.gov/myaccount and go to the “Benefits & Payments” section.

The City of Ventura Parks and Recreation is offering Zumba classes. Zumba Gold and a new Chair Zumba Gold. Both classes are being offered at the Ventura Avenue Adult Center beginning January 22nd.

Zumba Gold is perfect for all active adults, 50+, looking for a Zumba class at a lower-intensity level. This easy to follow class focuses on heart rate, balance, range of motion, and coordination. All centered on Latin inspired dance moves.

Chair Zumba uses the same techniques and music but it is accessible for seniors, beginners of others needing modification in the exercise routine, especially for those participants were standing is an issue.

Come ready to sweat, leave feeling empowered, strong. Regain flexibility and strength while having fun learning a dance step or two! Having two left feet is no problem.

Participants should wear workout shoes, comfortable clothing and bring water to keep hydrated.

For more information call (818) 515-8590. Sign up at 658-4726 and request Zumba Gold #10147 or Chair Zumba Gold #10625.

Alison Oatman will be teaching Zumba Gold at the Barranca Vista Center .

The classes will meet on Tuesdays and Thursdays from 10:30 to 11:30 am. The cost for the month (8 classes) is $50.

The first month will begin on 1/23 and end on 2/15.

Please call to register at 658-4726. Or sign up online at www.cityofventura.ca.gov/register.

by Patty Jenkins

Start the New Year with hope for better treatments, a cure for PD and the knowledge that you are not alone! Join the Ventura Parkinson’s Disease Support Group as we kick off the New Year by again hosting Wayne Pickerell, Vice President and Clinical Research Manager of Neurosearch, Inc. at our meeting on Wednesday, January 10, from 1:00 pm to 3:00 pm at The Lexington Assisted Living at 5440 Ralston St, Ventura.

Wayne has been involved in Parkinson’s Disease for over 17 years and managed Clinical Research for Neurosearch well over a decade. Thanks to participating clinic’s like Neurosearch and experts like Wayne, and also in large part to the leadership role of the Michael J. Fox Foundation, research continues to advance rapidly and there is more promising work being done to improve treatments for Parkinson’s Disease.  Wayne will give us an overview of Parkinson’s Disease and the typical treatments that we currently have, update us in new treatments that are being studied and he will also discuss progress in the search for a cure to Parkinson’s disease.

We welcome all of our members, their care-partners and new friends who find themselves in this battle with Parkinson’s Disease along with us. Please come join the Ventura Parkinson’s Disease Support Group.

Thanks to the generosity of the Lexington Assisted, we are able to have our meetings every second Wednesday of the month there. There is a drop-off/loading and unloading driveway in the front of the building. Extra parking is also graciously available across the street from the Lexington in the Baptist Church parking lot. Please check in at the front desk for directions to the 3rd floor and sign-in at the meeting so we can keep in touch with you via email. For more information feel free to call me at 766-6070 We are an independent and volunteer-organized group not affiliated with or a part of any other organization or group.. Reservations are not required.