Palouse Seniors, Spring 2015

Finally, sometime to travel, pg. 2

PalouseSeniors

Spring 2015Advertising Supplement | Moscow-Pullman Daily News

� | Weekend, February 14 & 15, 2015 | Moscow-PullMan Daily news Palouse Seniors

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Your retirement is fast approaching and with it the opportunity to

travel—at last! What a great project, especially as traveling during your retirement years has lots of advantages. Be careful, however, to stay within your limits, as well as your budget. After all, you want to be able to make the most of this opportunity for as long as possible.

Leave when you want Now you can go away

whenever you want, which allows you to take advantage of last minute deals or take part in events that you’ve always dreamed of, such as the Rio carnival or Mardi Gras

in New Orleans. Or maybe you’ve always wanted to see the Monaco Grand Prix or tennis at Wimbledon.

Take your time Since there’s no limit to the

duration of your vacations now, you can take the time to do everything you want. Traveling no longer has to be an exhausting marathon, a whirlwind of visits where you cram in as much as possible in a short amount of time. In other words, travel doesn’t have to be synonymous with exhaustion anymore.

Travel your way Not only do you have time

to travel, you also have time to plan your own trip. You can now put together the trip of your dreams, a journey

that will be tailor-made to meet your best expectations.

So what to do? Will you soak up some sun in southern climes, explore Europe, or enjoy a total change of scene in Asia? Will you discover some African cultures, take a Mediterranean cruise, or visit Italy’s most famous museums? Whatever your destination, you’ll now have the time to admire the world’s great monuments, pedal along the most beautiful bike paths, and see all the new and ancient wonders of the world.

Finally, some time to travel

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Weekend, February 14 & 15, 2015 | MOSCOWPULLMAN DAILY NEWS | 3Palouse Seniors

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Many seniors living in the West have

one thing in common: nostalgia. Let’s look a little closer at this social phenomenon.

The main reason that baby boomers seem more nostalgic than their elders is because they have the impression that youth culture in the fifties, sixties, and seventies was more exciting or

meaningful than that of today. When they look back on this era, which was indeed significant in many ways, they remember that everything was possible for them and their generation. Today, many boomers feel financial stress, have health problems, or live alone. Such things heighten the longing for those times of endless possibilities and youthful dreams.

Baby boomers have gradually become the dominant force in our consumer society due to their increasing numbers

and substantial purchasing power. It isn’t surprising, then, that nostalgia is all the rage in fashion, music, home decoration, and in the automobile industry. But not satisfied with the old and worn-out, baby boomers want the icons of their youth be brought up to date. A boomer might willingly purchase a retro style juke box to be the focal point of the family room, as long as it’s compatible with the MP3 player!

As the majority of boomers approach retirement age, we

will likely see even more of a return to the leisures of yesteryear; perhaps movie theaters will be showing remakes of sixties classics, or luxury sedans will take on the silhouettes of the motorcar greats of the fifties. One thing is for sure: the best of those past decades will be showing more and more in much of what we buy.

Baby boomers and nostalgia

Newspaper Toolbox

We all age a little bit every day and like it or not, we can’t

do anything about it. However, several lifestyle choices can help to slow down the effects of ageing. Here are ten examples:

1. Stop smoking: cigarettes reduce a smoker’s life expectancy by about four years, not to mention the ageing effects on skin, hair, and teeth.

2. Get sufficient sleep: aim to sleep eight hours a day. Not getting enough sleep is harmful to the skin and can cause unhealthy weight gain and a grim outlook.

3. Use your memory: don’t forget that the brain is a

muscle. Give it some exercise with word games, puzzles, and stimulating discussion and readings.

4. Stay active: it’s proven that exercising for 30 minutes a day improves health. Do it every day, if possible.

5. Fill up on antioxidants: colorful fruits and vegetables are full of these compounds that protect the body’s cells and help boost the immune system.

6. Reduce your sugar intake: sugars promote weight gain and accelerate the ageing of the skin. There is also some evidence that they compromise the immune

system.7. Increase your calcium

intake: calcium is essential for healthy skin and bones.

8. Manage your stress: stress makes you look older, so aim for a balanced lifestyle through yoga, meditation,

exercise, and rest.9. Protect yourself

from the sun: sun is the most important factor in ageing skin and one of the main causes of

skin cancer.10. Drink a lot: good

hydration is vital for the body’s organs and for healthy looking skin.

10 ways to slow the effects of ageing

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When you retire you’ll finally have plenty of energy to devote to your

family. Here are some suggestions for activities that will allow you to spend some quality time with your grandchildren.

1. Outdooractivities.What could be better than an outing to the park for some family fun? A picnic, Frisbee, ball games, and blowing bubbles will be a hit no matter their ages.

2. Gamesofallkinds.To keep children busy on rainy days, pull out the board games and card

games. And hide and seek never gets old.

3. Artsandcrafts. Crafts, drawing (with colored pencils inside or chalk outside), coloring, painting, or modeling clay are all great for developing creativity. You could also make a story book, read a good

book together, or just invent stories to tell each other.

4. Knowledgesharing.Share your passions with your grandchildren. Depending on their interests, you can share family recipes with them, teach them to play the piano or sew, or take them out to the garage to poke around in the car engine.

5. Funthingstodo. For something out of the ordinary, take them out for a day at the zoo, museum, or farm. You could also go ice skating, eat out, or go see a movie.

There’s no lack of ideas for having fun with your grandchildren. Camping in the backyard, a trip to the library, a day at the beach, or a movie night at home—they are all small pleasures the children will remember for years to come.

Five activities to do with your grandchildren

It’s the right thing to do for you and your family. Here are fi ve important reasons to plan your funeral now:

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4. You’ll minimize disputes between your well-meaning relatives.

5. You’ll show your love in a way your family will never forget.

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Weekend, February 14 & 15, 2015 | Moscow-PullMan Daily news | �Palouse Seniors

Metro Editorial

Routine immunizations can keep people safe and healthy. Certain

vaccinations can prevent diseases from producing symptoms, while others can lessen the duration of an illness or make conditions less severe.

Vaccination schedules become a way of life for parents to young children. But vaccinations aren’t just for kids, and adults should keep tabs on their immunization histories to ensure they’re up-to-date with

vaccinations for their particular age group and lifestyle.

The Centers for Disease Control and Prevention warns that the elderly are more likely to die of a vaccine-preventable disease than other age groups. The immune system begins to decline as we age, so the body can benefit from the disease-fighting boost provided by vaccinations. Individuals at any age should discuss immunizations with their doctors, but it’s a particularly important conversation for

those age 50 and older.Vaccine schedules and

recommendations may vary depending on where a person lives, but the following immunization recommendations are offered courtesy of the CDC.

• Influenza: An annual flu shot can help prevent the nearly 36,000 deaths that occur due to flu each year in the United States. The flu vaccine is designed to combat the current strain of flu, so it is recommended anytime between

September to March, which is the prime flu season. People age 50 and older should opt for

the injection rather than the nasal form of the vaccine.

• Tdap: This vaccine protects against tetanus, diphtheria and pertussis and is especially necessary for people who have close contact with young infants. Pertussis, or whooping cough, can be passed on to youngsters and make them very ill. If you’ve never received a Tdap vaccine, the CDC suggests getting it at least once. Individual tetanus boosters should be received every 10 years.

• Pneumococcal: Pneumococcal disease is an infection caused by the pneumococcus bacteria. It can cause pneumonia, blood infection, ear infections, and even bacterial meningitis. This

vaccine is given to adults age 65 and older or to younger adults at their physicians’ discretion.

• Hepatitis A: Individuals with medical, occupational or lifestyle conditions, such as healthcare workers or people with chronic liver disease, may need a two-dose series of the hepatitis A vaccine.

Adults who are avid travelers to various parts of the world that may bring them in contact with animals or people who do not receive the same course of immunizations may need additional vaccines. Speak with a doctor about which immunizations are recommended before travel.

Recommended immunizationsfor those age �0 and older

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Metro Editorial

As the human body ages, certain things might not work as well

as they used to. Though no two individuals are the same, there are certain things people expect to deal with as they age.

Changes in vision are one thing many people associate with aging. Some people maintain perfect vision throughout their lives, while others’ vision deteriorates and conditions begin to develop. Though not exclusive to the elderly, glaucoma is one such condition many seniors must deal with. But even though risk for glaucoma increases as a person ages, that doesn’t mean younger men and

women should not familiarize themselves with this condition and learn its symptoms and characteristics. In fact, glaucoma can be present for years before it’s recognized. This only further highlights the importance of understanding this condition so, should it appear, it can be effectively treated as soon as possible.

What is glaucoma?Glaucoma is a term used to

refer to a group of conditions that can cause damage to the optic nerve. The optic nerve is responsible for carrying visual information from the eye to the brain, and oftentimes optic nerve damage is a result of increased pressure in the eye. In the United States, glaucoma is the second most common

cause of blindness. In Canada, the Glaucoma Research Society of Canada reports that more than 400,000 Canadians have glaucoma today.

What role does intra-ocular pressure play?

The eyes are filled with fluids that help maintain pressure in the eye. That pressure is called intra-ocular pressure, or IOP. IOP is not a bad thing, but high IOP is a risk factor for glaucoma. Measuring IOP is fairly easy. Doctors will use a tonometer to measure IOP, but men and women should know that normal IOP does not necessarily mean a person does not have glaucoma, nor does high IOP mean a person does have glaucoma. While high IOP is a risk factor for

glaucoma and controlling IOPis a focus of glaucoma therapy, there is more to diagnosing and treating glaucoma than just focusing on IOP.

What causes high IOP?The eye produces a fluid

called the aqueous humor which is used to bathe and nourish the various parts of the eye. This fluid typically flows out of the eye through channels in the front of the eye in an area called the anterior chamber angle. When the flow of the aqueous humor is blocked or slowed, the fluid gets trapped in the eye and then IOP builds, at which point damage to the optic nerve can occur.

Are all cases of glaucoma the same?

Not all cases of glaucoma are the same. In fact, there are four major types of glaucoma.

• Open-angle, or chronic, glaucoma: Open-angle glaucoma is the most common type of glaucoma. The cause is unknown, but an increase in eye pressure occurs slowly over time as the pressure starts to push on the optic nerve and the retina at the back of the eye. This type of glaucoma tends to run in families, so men and women who have a parent or grandparent who has had open-angle glaucoma should not miss appointments with his or her eye doctor, even if vision seems normal. This is especially important because most people with open-angle glaucoma have (continued on page 7)

Glaucoma does not always exhibit symptoms - learn more now

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no symptoms until they begin to lose vision, though gradual loss of peripheral vision may occur.

• Angle-closure, or acute, glaucoma: Angle-closure glaucoma occurs when the aqueous humor is suddenly blocked. This is very noticeable, as it causes

instant and severe pain as the IOPquickly increases. Risk for angle-closure glaucoma increases for those who have already had it one eye. Symptoms include decreased or cloudy vision, nausea and vomiting, seeing rainbow-like halos around lights, and reddening of the eye.

• Congenital glaucoma: Congenital glaucoma is present at birth and results from an abnormal development of the fluid outflow channels in the eye. Symptoms are typically noticed when the child is a few months old. These can include cloudiness of the front of the eye, enlargement of one or

both eyes, sensitivity to light, tearing, and reddening of the eye.

• Secondary glaucoma: Secondary glaucoma results from other conditions, including uveitis, a condition where the middle layer of the eye, known as the uvea, swells and causes irritation.

Secondary glaucoma can also result from systemic diseases and drugs such as corticosteroids.

More information about glaucoma is available at the Glaucoma Research Society of Canada Web site at www.glaucomaresearch.ca.

Glaucoma (continued from page 6)

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Staying active and healthy is essential if you want to make

the most of your retirement. Here are some tips to help you enjoy your retirement for years to come.

1. Remain active. Physical activity is not only beneficial to your health; it’s also good for the morale and great for relaxing. Golf, gardening, swimming, walking,

dancing, and cycling are all simple options. Find activities you enjoy and do them on a regular basis.

2. Take care of your health. Go for regular checkups and screenings for diseases such as osteoporosis, breast cancer, or prostate cancer. Don’t forget to have your eyes, hearing, and teeth examined as well. Quitting smoking would also be a good idea.

3. Eat healthy. Ensure that your diet includes enough

protein, fiber, calcium, and vitamin D. Refer to the USDA’s MyPlate food guide for recommendations related to your age group (visit www.choosemyplate.gov).

4. Sleep well. To promote better sleep, avoid caffeine and cigarettes before going to bed, develop a bedtime routine, and try to always go to bed and get up at the same time, including on weekends.

5. Boost your memory. Here are some good memory

strengtheners: physical activity; sleep and relaxation; games such as scrabble, Sudoku, crossword puzzles, and cards; an active social life; and intellectual work such as reading, writing, and analyzing.

By following these tips on a daily basis, you’ll help yourself stay healthy and you’ll be able to live your life to the maximum.

Five tips for a healthy retirement

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Metro Editorial

Where do most seniors prefer to

live? The vast majority of elderly people want to stay in their own homes for as long as possible, hopefully until the end of their lives. If you have an ageing parent who wants to avoid moving into a retirement home, you can support the goal of independence by following a few of these tips.

- Help your parent organize important information. Install a notice board in a central location and use it to keep track of all appointments, telephone calls to be made, medications to take, and emergency

contact numbers. - A bad

fall followed by hospitalization can radically change the life of a senior. Go through your parent’s home together and clear away any obstacles from hallways and stairs, replace any burnt bulbs, and install night lights in hallways.

- Many accidents occur in the bathroom, so install safety equipment such as grab bars near the toilet and bath, non-slip bathmats, and sufficient lighting.

- The early detection of illnesses can often make a difference in how independent a senior is in the long term. Be sure that your parent consults his or her doctor, optometrist, and other

health professionals on a regular basis. Better still, go along on appointments to make sure that all care instructions are clear and that your parent can follow them.

- Improperly fitting clothes and shoes are dangerous. Baggy sleeves can catch fire at the stove and floppy slippers can cause a fall. Check your parent’s footwear. Are shoes properly soled with a good gripping material? Throw away worn shoes and slippers and give away any clothes that are too loose-fitting.

Home is where the heart is. Help your parent make these small changes to keep them where they love to be.

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Are you looking forward to your retirement but are worried about

having too much free time on your hands? Maybe you could invest your time in a cause close to your heart; give a few hours a week to an organization or help someone in trouble, for example. Volunteering is a way to keep inertia and depression at bay when your professional work life comes to an end. And the benefits of volunteering are many, both for you and for those with whom you interact. Here are just a few:

• Volunteering is rewarding. Being a volunteer lets you feel useful and appreciated. It improves your quality of life and allows you to put your experience and expertise at the service of your community.

• Volunteering lets you develop as a person. It gives

you the opportunity to expand your horizons, develop new skills, gain more knowledge, widen your social network, and cultivate a strong sense of belonging in your community.

• Volunteering gives you the opportunity to help people while doing something you love. For example, if you love to travel, you could participate in an overseas international development project.

• Volunteering is good for your health. In addition to helping you to stay active, volunteering helps you avoid feelings of isolation, and it also reduces stress, anxiety, and symptoms of depression.

Whether you volunteer several times a week or just an occasional day here and there, volunteering is a great motivator and gives you a reason to get out of bed in the morning. Best of all, it can really give meaning to your life.

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10 | Weekend, February 14 & 15, 2015 | MOSCOWPULLMAN DAILY NEWS Palouse Seniors

Metro Editorial

Millions of people around the world battle

insomnia. Sleeplessness may be a byproduct of different conditions, and treatment may depend on the underlying cause of the insomnia. Many people find using all-natural supplement therapy is enough to ward off sleeplessness.

Insomnia is more prevalent among elderly individuals and women. Elderly people are more likely than younger ones to have medical conditions that may cause pain at night or to take medication that can interfere with a good night’s rest. Some research suggests that men lose about 80 percent

of their deep sleep between the ages of 16 and 50. For women, hormonal events often trigger sleeplessness. These can include menstruation, pregnancy and menopause. Individuals who are over the age of 50 may be more prone to anxiety, grief and depression which can cause sleeplessness.

Although there are many different medications, be it prescription medications or over-the-counter drugs, to alleviate symptoms of sleeplessness, some people prefer to not take these medications due to the risk of dependency or the side effects associated with them. Hypnotics, which include the brand name Ambien, have been linked to morning drowsiness

and even temporary amnesia, where individuals walk around, drive or even cook while under the medication and are unaware of what they are doing.

Those who are looking for more natural approaches can use the following vitamins and minerals in conjunction with good sleep hygiene.

* Calcium and magnesium combination: Calcium and magnesium have been shown to relax the central nervous system, helping the body drift into sleep. According to Dr. William Sears, calcium helps the brain use the amino acid tryptophan to manufacture the sleep-inducing substance melatonin. It is important to note that a balanced ratio of calcium to magnesium

(continued on page 9) helps calcium work properly. It is recommended to take 500 mg of calcium and 250 mg of magnesium once per day, later in the evening. This can be done after dinner or a few hours before going

to bed for best results.* Vitamin B6: Vitamin B6,

also known as pyridoxine, is a water-soluble vitamin required for the synthesis of the neurotransmitters serotonin and norepinephrine. It also helps with myelin formation. Those who are deficient in B6 find the peripheral nerves, skin, mucous membranes and the central nervous system can be affected. Taking 50 mg of vitamin B6 daily can help in the production of serotonin and promote sleep.

It is believed to work well for people who struggle to stay asleep through the night.

* Vitamin B12 and vitamin B5 combination: Taking 25 milligrams of B12, especially when supplemented with vitamin B5 (pantothenic acid), can be a successful sleeplessness remedy. Vitamin B12 deficiency is quite common and is a factor for many patients who suffer from insomnia, especially seniors. Vitamin B5 may also relieve stress. (continued on page 11)

Treat sleeplessness with vitamins and supplements

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Weekend, February 14 & 15, 2015 | MOSCOWPULLMAN DAILY NEWS | 11Palouse Seniors

* 5-HTP: Serotonin is a key neurotransmitter involved in sleep and mood, and 5-HTP, or 5-hydroxytroptophan, is a precursor to serotonin. In several double-blind clinical studies, 5-HTP decreased the time required to get to sleep and to decrease the number of awakenings, according to HolisticOnline. It is recommended to take 100 to 300 mg, around 45 minutes before retiring for bed.

* Melatonin: Although melatonin is the go-to supplement for sleeplessness because of its direct relationship with sleep onset and circadian rhythm in the body, some research indicates that melatonin supplementation may only be effective for those who are deficient in this hormone. However, it may be effective for the elderly person who naturally produces less melatonin as he or she ages. A report titled, “Melatonin

in elderly patients with insomnia: A systematic review,” found there is sufficient evidence that low doses of melatonin improve initial sleep quality in selected elderly insomniacs. Melatonin doses ranged from 0.5 mg to 6 mg, and most participants took a single dose 30 to 120 minutes before bedtime. However, larger, randomized controlled trials with less strict inclusion criteria are necessary to yield evidence of effectiveness in geriatric patients who suffer from insomnia before widespread use can be advocated.

Sleeplessness is something that can cause anything from mere annoyance to a long-term health problem. Older adults who are more prone to insomnia can consider a number of natural remedies to help get a better night’s rest.

Treat Sleeplessness (continued from page 10)

Metro Editorial

The Internet and related technologies have been a game-

changer for people of all ages. The instant connectivity made possible by these advancements has been valued by young adults and children for years. But now social media is attracting an entirely different demographic -- seniors.

More than just a method of channeling information to the comfort of home, the Internet and the various social media platforms, including Twitter, Facebook, LinkedIn, and Instagram, are ways for older adults to stay connected with friends and family. For seniors faced with mobility issues, social media helps to bring the world to them.

Despite the stereotype that seniors do not want to learn to use new technology, many seniors are getting on board. Findings from the Pew Research Institute show that social networking use among Internet users ages 50 to 64 grew by 88 percent between April 2009 and May 2010.

The research also found that the percentage of those 65 and older using social media grew from 13 percent to 26 percent during that same stretch. Although young adults continue to be the primary users of social media, older users are gaining momentum and surpassing youth in the number of new users.

Individuals who are not yet utilizing social media to manage their communication efforts may be inspired by these benefits to doing so.

* Photo and video sharing: The majority of photos being taken today are digital, as fewer people are making prints of their photos. Rather, they are being shared via e-mail or through social media sites. Grandparents can see their grandchildren in photos in real time. Also, if they’ve managed apps that enable video sharing, they can view and chat with relatives who live miles away, just as if they were sitting across the table.

* Conversations with family: In a world where families are no longer centrally located,

communication may be lacking. Despite the prevalence of mobile phones, fewer and fewer people seem to pick up the phone and make calls as they once did. Instead, they’re texting and updating social media posts. They’re also e-mailing one another. Older adults who have no access to this technology could be left out of the mix. This is a way for seniors to stay close to family.

* Convenient check-ins: At times when a full-blown conversation may not be practical, having a quick method to check in with a loved one can make social media advantageous. Men and women can send a quick text to their parents to find out how they’re feeling or if they need anything. Such ready access can provide some peace of mind to adults concerned about their elderly parents.

* Online shopping: Seniors who don’t get out much or who cannot safely

drive a vehicle might not be able to shop as often as they would like. Having Internet access and experience with browsing Web sites enables older men and women to shop from reputable Web sites who ship items directly to the house. With the vast array of items now sold online, anyone can have their choice of items and not be forced to settle because of their age.

* Improved feelings of well-being: Avoiding feelings of isolation and loneliness can benefit older men and women. A study by Dr. Shelia Cotten, a sociologist and associate professor from the University of Alabama, Birmingham, revealed that Internet use was associated with a 30 percent decrease in depressive symptoms among older adults who used it regularly, while other studies have shown

similarly impressive results.* Working the mind: Going

online, chatting on social media or simply writing an e-mail works areas of the brain. Typing also helps improve manual dexterity. These factors can be beneficial for seniors looking to stay sharp.

Using the Internet as a form of communication is a growing trend among the 50-plus demographic. It enables them to stay connected with family and the world in a variety of ways.

Social media no longer just child’s play

of isolation and loneliness can benefit older men and women. A study by Dr. Shelia Cotten,

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12 | Weekend, February 14 & 15, 2015 | Moscow-PullMan Daily news Palouse Seniors

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Palouse Seniors, Spring 2015