Clean and usable items may be dropped off on June 25 and 26 at 2929 Ottawa Ave. SW, Grandville. (Supplied)
Have some unwanted items that need a new home? Cherry Health is looking for gently used or new items for an upcoming community thrift sale in support of the Sheldon House, a program focused on breaking the stigma of mental illness.
Cleaned and usable items may be dropped off from 4-7 p.m. Saturday, June 25, and Sunday, June 26, at 2929 Ottawa Ave. SW, Grandville. Items that will not be accepted are mattresses, sleeper sofas, cribs/car seats, tube TVs, stuffed animals, and hazardous chemicals/waste.
If you are looking for assistance in cleaning out, Moxie Life Organizing, which is partnering with Cherry Health for the sale, offers serves from life consulting to full-service decluttering, organizing, and staging.
The sale will be at the same location, 2929 Ottawa Ave., SW, on Wednesday, June 29, from 8 a.m. to 6 p.m. and Thursday, June 30, from 9 a.m. to 3 p.m. Half price items will be available starting at noon on June 30.
Sheldon House is a clubhouse model program that provides support, opportunity and resources to adults with mental illness in Kent County. With the help of personal staff, members attending Sheldon House have a place to feel accepted, needed and supported. Other benefits include gaining skills, obtaining employment, pursuing education opportunities and building a support system.
The upcoming sale proceeds will be used to support Sheldon House’s members who are aspiring to achieve their personal goals and contribute to the communities they live in. Cherry Health’s Sheldon House program is one of 47 Clubhouse Programs in Michigan and among hundreds of clubhouses worldwide. The accredited program provides strong outcomes, including improved physical and mental health, decreased hospitalizations, reduced incarcerations, greater employment opportunities, and increased overall quality of life for those living with mental illness.
For more about the Sheldon House project and the sale, visit the Sheldon House website.
Moxie Life Organizing helps turn this into……an organized space that looks like this.
Tarot and numerology are virtually inseparable and essential to one another. (pxhere.com)
It’s said that Tarot can be used to unlock the mystical power of the “cosmic universe.”
People use Tarot as a tool to help connect with their higher self through spiritual enlightenment, self-awareness, and self- improvement. Readings offer insights into past, present, and future events. Readings can also help people understand particular situations often in areas of career, relationships, love-life, and finances.
It seems Tarot and Astrology complement each other as both are based on four elements; air, water, fire, and earth. Additionally, there is a Tarot card for each Zodiac sign. Each Tarot card corresponds to a different planet, sign, or elemental combination in Astrology. Astrology is considered one of the oldest natural sciences while Tarot is considered one of the oldest mystical sciences.
Tarot and numerology are virtually inseparable and essential to one another. Meanings of numbers can add depth to the interpretation of each Tarot card. Cards are numbered 1-10 in both Major Arcana and Minor Arcana in all four suits and court cards are assigned numbers. Interpreting the meaning of the numbers in combination with either traditional or modern meanings of the card can add extra insights to the reading.
There are several different types of Tarot decks to choose from. One of the most traditional Tarot decks for beginners is the Rider-Waite. A standard modern Tarot deck has 78 cards divided into two groups called Major and Minor Arcana with 22 cards known as Trumps and Minor Arcana with 56 cards. Some of the other interesting Tarot decks include: Elemental, The Black Power Tarot, Light Seer’s Tarot, Modern Witch Tarot, and many more.
A tradition Tarot deck for beginners is the Rider-Waite deck. (pxhere.com)
Tarot reader Esther Joy has been on Grand Rapids Ghost Hunters Podcast for episodes 15, 25, and 38 and was also a guest on Cryptic Frequencies. We first met her while she was reading Tarot at a real haunted mansion now known as the Paddock Place. Esther Joy likes to setup a shrine of sorts, using the positive vibrations of some of her favorite crystals, like amethyst, citrine, rose quartz, black tourmaline, and others. The pageantry is further defined as sacred Palo Santo wood is burned during the reading.
Recently on episode 64, Esther Joy joined the show and read for me from a Cosmic Tarot deck. She’s empathic, clairvoyant, a prophetic dreamer, and an artist. She uses her intuitive powers to help interpret the Tarot cards so people can connect with their higher self and tap into their inner wisdom. For a reading. go to Esther Joy’s Facebook page (Esther Joy Tarot).
To get the most out of Tarot readings it’s important to have a positive mind set about the cards and yourself, with the understanding that Tarot at best is a tool or a kind of compass to guide you in the right direction. If we can get past the stereotypical images of a fortune teller peering into a crystal ball, we might be able to recognize Tarot as more self-reflection than divination.
What can and cannot be recycled in Kent County, and how do it. And what happens to everything else? WKTV Journal, working with Kent County Department of Public Works Resource Recovery Specialist Lauren Westerman, are working to look at specific consumer products and other items and give you the answers.
In this post, we look at that soft plastic tooth paste tube and cap. Does the tube need to be cleaned — can it actually be cleaned? Or is it medical waste? And the cap; hard plastic but is it too small? Here is the lowdown from an expert:
The toothpaste tube and cap are both trash. Even though both the tube and the cap are plastic, neither are able to be recycled at the Kent County Recycling Center. Here’s why:
The toothpaste tube is considered a soft, non-rigid plastic. The Kent County Recycling Center only accepts rigid plastics because soft plastics will not process correctly through the sorting machinery at the facility. The toothpaste cap is considered a rigid plastic but is still not recyclable because of its size. Items that are smaller than about 2 inches by 2 inches will also not process correctly at the Kent County Recycling Center.
Do you have a question about a specific consumer product or other item? Contact WKTV at ken@wktv.org. Please send a photo of the product and the recycling label if available.
What can and cannot be recycled in Kent County, and how do it. And what happens to everything else? WKTV Journal, working with Kent County Department of Public Works Resource Recovery Specialist Lauren Westerman, are working to look at specific consumer products and other items and give you the answers.
In this post, we look at those at-home COVID-19 rest kits — part plastic, part cardboard packaging and paper instructions, part that nasty stick you stuck up your nose and other medical materials. Maybe you want to just toss everything in the nearest trash can, but should you? Here is the lowdown from an expert:
(If you received the kit in the mail, remember to look for a recycling label on the mailer.)
Does your mailer envelope have a recycling label? (Kent County)
Remove the test supplies from the paperboard box. Flatten the box and place it into your curbside recycling cart. The paper instructions can also go into your curbside recycling cart. The box and paper will head to the Recycling Center where it is sorted out from non-paper items, baled, and transported to a local paper mill to be processed into a new paper product that can be used again.
After performing your COVID-19 at home test, throw away the swab, the wrapper from around the swab, the test card, the test card’s soft plastic pouch, and the empty plastic dropper bottle.
The only piece remaining is the hard plastic piece that (possibly) held all the various test pieces. If this hard piece of plastic has a recycling symbol on it, then it may be placed into your curbside recycling cart. The plastic will be sorted with similar rigid plastics at the Recycling Center, shipped to a facility where the plastic is flaked or pelletized, and eventually remolded into a new plastic item.
Do you have a question about a specific consumer product or other item? Contact WKTV at ken@wktv.org. Please send a photo of the product and the recycling label if available.
What can and cannot be recycled in Kent County, and how do it. And what happens to everything else? WKTV Journal, working with Kent County Department of Public Works Resource Recovery Specialist Lauren Westerman, are working to look at specific consumer products and other items and give you the answers.
In this post, we look at those annoying strings of holiday lights that no longer work. Packaging often does not have any recycling information. But what does that mean? Here is the lowdown from an expert:
Many part of the packaging for holiday lights are recyclable, but not all. (WKTV)
Holiday string lights are considered electronic waste. They cannot be recycled through single-stream or curbside recycling collection programs. Kent County Department of Public Works (DPW) has collection bins for holiday string lights at both North Kent Recycling & Waste Center and South Kent Recycling & Waste Center or they can be brought to our electronics recycling collection programs. After Kent County DPW collects the string lights, they are taken to an electronics recycling company where the various component parts (types of metal, wires, plastics, glass, etc.) are separated and recycled accordingly.
When you purchase new holiday string lights, there are a few different parts of the packaging to be aware of when it comes to proper disposal. If the lights come in a box, empty the cardboard box, flatten it, and place it into your single-stream curbside recycling cart. If you have any soft and flexible plastic packaging, tape, or twist-ties, place them into the garbage.
Do you have a question about a specific consumer product or other item? Contact WKTV at ken@wktv.org. Please send a photo of the product and the recycling label if available.
If you’re a woman, who is divorced, in the process of divorcing, or is contemplating a divorce in the near future, understanding a few key things about the financial implications of a marital dissolution will go a long way toward helping you regain the confidence you need to take control of your wealth.
After a divorce, some women, especially those whose spouses were in charge of the household finances; find themselves in the confusing and uncomfortable position of having to learn personal finance from scratch. They now have no choice except to take responsibility for earning, saving, paying bills, and investing for retirement.
It’s unfortunate that many divorced women find themselves faced with some unpleasant and unanticipated realities in their post-marriage lives. For example, women often greatly underestimate the costs involved in the divorce process itself. The website Divorcestatistics.info puts the average cost of a divorce in America at around $15,000.
Beyond the legal costs, things such as lack of financial literacy, standard office expenses, the need to hire valuation and other financial experts, and even the emotional states of the divorcing couple can contribute to the high price tag a divorce usually carries.
Divorcing women face other nasty surprises
• Health insurance costs are often more than they envisioned. Usually, divorced women will have to pay their health insurance premiums, which can be staggering. Nationally, health insurance premiums have been increasing by an average of 5% every year, for the last six years. In some states, coverage for a single woman can be more than $1,000 per month! • They need to find a job as soon as they can. Economic necessity can mean that some divorced women will see they need to start working quickly. Those who were stay-at-home wives and mothers may not have had time to acquire new skill sets or update their existing skills, making it difficult to get hired or get better wages. • They could find themselves homeless. In a typical divorce, the family home can be the most valuable financial asset as well as a big bone of contention. If divorcing women do want to stay in the home because they have young children or due to an emotional attachment, they may have to fight to keep it. Fighting with an ex-spouse over the home is an expensive and time-consuming process that could quickly deplete any savings and create even more stress. • Alimony and/or child support is not what they thought it would be. For whatever reason, some divorced women overestimate how much money they feel their ex-spouse should pay in spousal or child support. The amounts arrived at during the divorce process may be much, much less than anticipated.
These and other unwelcome surprises in the aftermath of a divorce don’t have to spell disaster, though. With a little pro-active “divorce planning,” you can lessen the sting of the process and begin to regain control over your financial future.
Dave Stanley is the host of Safe Money Radio WOOD1300 AM, 106.9 FM and a Financial Advisor and Writer at Integrity Financial Service, LLC, Grandville, MI 49418, Telephone 616-719-1979 or Register for Dave’s FREE Newsletter at 888-998-3463 or click this link: Dave Stanley Newsletter – Annuity.comDave is a member of Syndicated Columnists, a national organization committed to a fully transparent approach to money management.
Retirementplanning is crucial enough as it is for a married family. Still, it becomes even more critical for singles or unmarried couples considering that they are not accorded the same tax breaks and advantages which a couple gets upon marriage. Statistical studies report that single women are the fastest-growing group of home buyers, while the number of married families buying a house has dropped by 10% in the last ten years.
With increasing divorce rates and increased tolerance of non-traditional definitions of the concept of a family, the taxation laws have not been able to keep up with the growing purchasing power and numbers of people who fall into the definition of singles or unmarried couples, including divorcees, same-sex couples and singles living in an extended family with other members. What proactive financial planning steps can people who fall under these characterizations take to ensure a secure future?
If you live with a partner, the best thing you can do is be transparent about your finances and discuss all expenses and bills payable, to work out a satisfactory arrangement. This could mean a pooled fund for monthly payments and joint assets, while payments towards significant individual assets are paid for the owner(s).
Remember that there will be no legal recourse in case of a split and the asset not being in your name. If you have joint ownership of assets, contact a lawyer to put in writing arrangements for the distribution of assets in case of a split. A commonly availed arrangement for partners buying a home is under a JTWROS or joint tenants with the right of survivorship. A living trust can be set up to avoid the gift tax, which would be payable for transferring property to the surviving partner.
Funds in 401(k) plans, IRAs, and other retirement plan vehicles will not automatically be transferred to the survivor, as in the case of a spouse. Take special care to nominate your partner as the beneficiary and change as and when necessary if you are single. Write powers of attorney for each other, which would only come into effect in the sudden demise of one partner, or extreme disability. Note that unmarried couples do not have a right to each others’ social security benefits. IRA rollovers from one partner to the other are also taxable, unlike those for a married couple.
Also, laws governing rights over assets and responsibilities for joint debts may vary depending on the state of residence and the contracts signed with financial organizations.
All this means is that for single and unmarried live-in couples, retirement planning needs to be taken a bit further than that done by a married couple to offset the lack of clarity in governing laws and tax benefits. Everything has to be put down in writing in clear terms. It is generally advisable to consult a financial planner and set your finances to go in the right direction before jumping into a long-term live-in arrangement.
Dave Stanley is the host of Safe Money Radio WOOD1300 AM, 106.9 FM and a Financial Advisor and Writer at Integrity Financial Service, LLC, Grandville, MI 49418, Telephone 616-719-1979 or Register for Dave’s FREE Newsletter at 888-998-3463 or click this link: Dave Stanley Newsletter – Annuity.comDave is a member of Syndicated Columnists, a national organization committed to a fully transparent approach to money management
I recently read an article about Shaquille O’Neal and his after basketball life that was truly amazing. Did you know in his 19 -year NBA career, he earned a total of $292 million in compensation? He was the highest-paid player over that time period, making enough money for a couple of hundred families to live in complete comfort. With the athlete’s age, we have watched salaries skyrocket to levels we cannot comprehend as just regular folks.
Shaq was one of the all-time greats, and he proved it on and off the basketball floor. Did you know he also starred in movies and had three very successful records with more than 1.3 million copies sales? Shaq became a brand, and he used his celebrity to put in place a money-making machine for his retirement from basketball.
The article mentions his endorsement life: products we know nationally, such as Buick, Icy Hot, Reebok, Zales, Foot Locker, Arizona Tea, and many more. The list includes more than 20 products and companies. His endorsement income is now greater than his salary as a top NBA center, and more to come.
Shaq is booked all day, every day, in a nonstop worldwide promotional endorsement and entertainment tour. In addition to product endorsements, he is also a TV analyst, an international motivational speaker, and a private party DJ. Yes, you can have Shaq come to your house for 2 hours, have him DJ your party for only $50,000.
It was estimated he could earn more than a BILLION dollars in just his endorsement career. Certainly a lot of money and reason to be concerned about how the money is invested and protected to ensure his and his family’s financial security.
In the article, he was asked about the income he is now earning. He said, “I don’t pay any attention to the money. If I lose it all, it is no big deal, myself and my family are already financially secure because when I started in the NBA, every year I invested in annuities.”
Annuities now provide more income than myself and my family need. The money I earn now is just for fun.”
Annuities? Yes, a man who in his lifetime will earn in excess of a BILLION dollars is depending on annuities to guarantee his financial future.
Dave Stanley is the host of Safe Money Radio WOOD1300 AM, 106.9 FM and a Financial Advisor and Writer at Integrity Financial Service, LLC, Grandville, MI 49418, Telephone 616-719-1979 or Register for Dave’s FREE Newsletter at 888-998-3463 or click this link: Dave Stanley Newsletter – Annuity.com Dave is a member of Syndicated Columnists, a national organization committed to a fully transparent approach to money management.
“Obligating yourself with debt is borrowing against your future income, be careful, that obligation can cause big problems when you retire.” Dave Stanley
Unless your parents made some weird deal with the hospital, you were probably born kicking and crying but debt-free. In a perfect universe, you would have remained that way, spending most of your life as solvent as possible. Then you would skip blissfully into retirement without being shackled to a boatload of debt. You’d have a million in your 401k, maxed out life insurance policies, and guaranteed income from annuities.
The reality, however, is a lot different for most pre-retirees and retirees. Life has its’ own plans, and sometimes it goes off the rails a bit. Even the best-planned people can end up underwater, sideways, and paying lots of unexpected bills. According to financial researchers, more than 41 % of Boomer retirees have credit card debt, and another 35% have car loans with balances over $14,000. Many older retirees also carry debt into retirement, although the number is substantially less.
How can debt impact retirement?
You may be thinking, “So, why is having debt so terrible? I have cash flow from my retirement accounts that I can use to pay it. Is it that much of a problem?
The answer to those questions, unfortunately, is “Yes.” Many retirees discover that having a lot of debt when you no longer work means having a more stressful, hand-to-mouth existence that could last 30 or more years after leaving the workplace.
Even worse, debt might be the tipping point that causes some retirees to run out of money long before they die. Having a lot of debt significantly constricts cash flow, making it difficult, if not impossible, to maintain emergency funds, pay for vacations and leisure activities, and pay for out-of-pocket health care costs and preventative medicine.
While many who are planning their retirements believe that having some money in the market will offset some of the problems created by debt, they forget that even historic market gains cannot offset high credit card rates. Often, we forget about the toll that anxiety over finances takes on our health and emotional well-being. Having debt hanging over one’s head can also cause various mental and physical ailments that could reduce life expectancy or require nursing home care.
How much debt is acceptable?
Those close to retirement are probably wondering how much debt they can bring with them and not feel too impacted. There are rules of thumb in the financial services industry that say you should have no more than 28% of your pre-tax household income servicing principle, insurance, interest, and taxes on a mortgage and no more than 36% of that income to consumer debt payments.
That’s while you are still drawing a paycheck.
In my opinion, when you retire, the numbers should be much, much more conservative. If you find yourself rapidly nearing retirement and saddled with debt, you may want to consider other options. To pay off debt and still keep saving for retirement, you might try working a few years past your ideal retirement age, getting a second job or part-time “gig,” selling off things you don’t want or need, or perhaps negotiating lower interest rates on loans.
In most cases, you want to pay the high-interest debts first and not worry as much about the mortgage, especially if you have a reasonable fixed rate and continue to get the mortgage interest tax deduction. If you don’t have an ideal rate, consider refinancing to shorter terms or lower interest rates.
The final word:
Because individual financial situations differ, the amounts of debt that can potentially impact retirements will be different for everyone. In general, though, it’s a good idea to pay off as many debts as possible before you decide to retire. If you are already retired or are about to, consult a competent retirement specialist to find debt reduction strategies that are best for you.
Dave Stanley is the host of Safe Money Radio WOOD1300 AM, 106.9 FM and a Financial Advisor and Writer at Integrity Financial Service, LLC, Grandville, MI 49418, Telephone 616-719-1979 or Register for Dave’s FREE Newsletter at 888-998-3463 or click this link: Dave Stanley Newsletter – Annuity.comDave is a member of Syndicated Columnists, a national organization committed to a fully transparent approach to money management
It’s that time of year again. The time when, for some of us, the thought of family get-togethers and holiday parties causes stress and anxiety well before the dates and times are confirmed.
Adding pressure to your busy schedule might be jet-lagged in-laws, moody teens or a coworker that rubs you the wrong way.
And, let’s face it, the country is divided. There’s anger, finger-pointing and blaming that can spill over into your relationships under normal circumstances, relegating November and December to a time of endurance rather than enjoyment.
How are you to cope with such a cocktail of human quirks amid the heightened tensions of holiday expectations? And, no, the answer is not more cocktails.
The following tips from Spectrum Health psychotherapist Anya Nyson, LMSW, won’t give you unique gift ideas or ways to carve out more time.
Instead, her list will make you more aware of yourself and others so you can see things from a different perspective.
“Practicing the following mental tools can help you more fully enjoy what you are wired for—connection and belonging,” she said.
1. Cultivate flexibility
You made elaborate New Year’s Eve plans and paid an inflated price to get into a well-advertised party.
You imagine for weeks how amazing the night is going to be. As the night comes to a close, you’re disappointed it didn’t live up to your expectations.
Conversely, remember that party you forgot about until the day of? You dreaded going and complained silently, but went anyway only to be pleasantly surprised by how nice it was.
“Think of expectations as disappointments waiting to happen,” Nyson said. “Rather than having expectations, cultivate flexibility instead.”
Work on catching yourself dreading a holiday dinner at your in-laws. Then, say to yourself, “I have no idea how this is going to go, but whatever happens, I’ll roll with it.”
2. Be realistic and kind to yourself
You don’t want to make pies from scratch, but you tell yourself you should. You want two helpings of mashed potatoes, but think you shouldn’t go for seconds.
“Your worth as a person is not contingent on your flaky homemade crust and fluffy whipped cream nor for only having one helping of potatoes,” Nyson said. “Try this trick the next time you say should or shouldn’t to yourself: Replace the word should with ‘don’t want to.’ Replace the word shouldn’t with ‘want to.’”
Example:
‘I should make pies from scratch’ becomes ‘I don’t want to make pies from scratch.’
‘I shouldn’t have seconds’ becomes ‘I want seconds.’
“The reworded statement is your truth,” she said. “When you don’t mind doing something, you don’t have to tell yourself you should do it, you just do it. Shoulding is an attempt to guilt yourself into doing or not doing what you think you should or should not do. By being honest with yourself, you’re eliminating the guilt. This truth allows you to choose to do something or not rather than pressuring or shaming yourself.”
Also, if there are any negative comments about your store-bought dessert, you can tell them they will find you being well-rested and in a good mood more palatable than your homemade pie.
3. Don’t poke the bear
You have an overt, or covert, rivalry with your sister-in-law, and you can’t wait to brag about the promotion you received or your children’s many accomplishments.
“When you want to humble-brag, inquire instead how they’ve been since you saw them last,” Nyson said.
Reciprocity is more likely to keep a conversation going and allow you to share. Sincere tellings of achievements are better received than trying to one-up others and help build the relationship rather than drive a wedge in it.
Or, perhaps you find teasing your goth nephew, with his stringy black bangs covering his face, a fun way to get the room laughing and to pass the time before dinner. Rather than belittling your nephew in front of everyone, ask him what his favorite video game is and keep the conversation going. Get to know him as a person rather than judging him.
4. Don’t take the bait
Does Grandpa George feel compelled to share his political views because it’s his house? And, how many times has he reminded everyone he worked hard and paid his taxes, not like those youngsters?
As much as you want to point out to Grandpa George how things have changed since his day, you won’t change his mind, so don’t even go there.
Instead, prepare pat responses ahead of time that you can use repeatedly. Use a sincere tone and say something like, “You are a good man, Grandpa,” or “We appreciate all you’ve done, Grandpa,” and move on. It helps to think of your responses ahead of time, so you have them at the ready.
“Bonus: This is a great parenting tool,” Nyson said. “Rather than arguing with my teens when they didn’t like a no response, I would say, ‘I love you too much to argue,’ in a loving voice, then say nothing else. They quickly learned that this meant I was not going to argue with them, thus eliminating badgering.”
5. Accept that others don’t have to share your values
Do you think Grandpa George should keep his opinions to himself? Do you think your family shouldn’t eat turkey because you’re a vegetarian?
‘Shoulding’ on others will only result in anger and frustration for you. You get angry at others when they don’t do what you think they should, or do what you think they shouldn’t.
Try this trick next time you catch yourself saying should or shouldn’t about someone: Replace the word should with ‘doesn’t have to.’ Replace the word shouldn’t with ‘can.’
Example:
“Grandpa George should keep his opinions to himself” becomes “Grandpa George doesn’t have to keep his opinions to himself.”
“My family shouldn’t eat turkey” becomes “My family can eat turkey.”
“Practicing this helps to remind you every person is unique, and they are not wrong or less than because they have different values from yours,” Nyson said.
6. Don’t personalize
Did your mother make a passive-aggressive remark about how she thinks
women with long grey hair look like witches? Do you think she said it
because you stopped coloring your hair six months ago?
Or, do you believe your father-in-law talks on and on about his financial portfolio, golf handicap, boat and vacation home as a way to make you feel inadequate?
“It is one of the most liberating things you can do for yourself once you no longer personalize what others say,” Nyson said. “What others say is 100% about them because it is based on their values and beliefs. Consider their history and perspective and how that plays into what they say.”
Think of your mother’s generation and what was considered attractive in her era. In her day, women with long, grey hair were grannies in muumuus with no bra. In her day, coloring your hair when it turned grey meant you wouldn’t be that kind of old lady. Things have changed for your generation, but she still has her long-set beliefs.
Maybe your father-in-law grew up believing a person’s value came from what they had, and he’s showing his value to you. Consider his generation and beliefs. They are not about you.
7. Instead of ‘I have to’—say ‘I get to’
A coworker asks you what your plans are for the holidays. You say, “Ugh. We’re exchanging gifts at my partner’s family’s house.”
“Negative thoughts create negative emotions,” Nyson said. “In this case, perhaps dread, annoyance or resentment. A quick reframe is to replace ‘have to’ with ‘get to.’”
“I have to go to my partner’s family’s house,” becomes “I get to go to my partner’s family’s house.” A positive thought will create positive emotions. Using this trick can reduce your level of negativity.
8. Practice self-care before, during and after
Slowing your breathing will slow down your heart rate, helping to reduce your anxiety. The go-to breathing technique Nyson teaches people for anxiety goes like this:
Inhale for a count of 4
Hold your breath for a count of 4
Exhale for a count of 6
Hold for a count of 4
Do several rounds, then return to your normal breathing.
Repeat as needed.
Practice mindfulness meditation.
“Your mind’s job is to think, so you’re not going to stop it from doing its job,” Nyson said. “The goal of mindfulness meditation is to keep your mind in the present moment, noticing your thoughts, emotions, body and external stimuli without judgment. You can significantly improve your mood and outlook on life by making this a consistent practice.”
Using mindfulness apps is a great tool to help. Nyson recommends the app Headspace as a great way to start and maintain the practice.
Maintain a gratitude list. “Identify three unique things you’re grateful for each day,” Nyson said. “I recommend keeping a running list in the notes on your phone or in a journal. By doing this, you can look back and reinforce all the reasons you have to be grateful.”
Don’t overindulge. Alcohol lowers your inhibitions, but it also increases impulsivity by slowing down the activity in the prefrontal cortex, the part of the brain responsible for rational thought and decision-making.
You know you need sleep, and you know the reasons why. Value your needs over cultural expectations.
“You will feel better when you listen to the wisdom of your body,” Nyson said.
Use a mantra. Repeat a word or phrase to increase your input of positive thoughts. One method is to link it to your breath. Inhale what you want to take in and exhale what you want to send out. Here are a few examples:
Inhale: I am loved. Exhale: I express love.
Inhale: I can do this. Exhale: This, too, shall pass.
Inhale: Joy to me. Exhale: Joy to the world.
“‘Be the light. See the light’ is my mantra,” Nyson said. “Inhaling while thinking, ‘Be the light’ reminds us to be kind to others and to be a force for good in the world. Exhaling, ‘See the light’ prompts us to see what is right in others and the world.”
Choose to be the light at your holiday events. Choose to see the light in those to whom you connect.
“Imagine the holidays if we all worked on this,” she said.
With the gentle passing of time, and as we grow in experience and maturity, we can sometimes find ourselves getting bored with the hobbies that we’ve been enjoying for many years. That’s not to say that the hobbies haven’t been pleasant, but at this point, it just may seem like—something is missing.
Having more time in retirement offers the opportunity to expand our knowledge base in new, exciting places. Not only can this be a fun journey, but it also offers tremendous benefit to health, happiness, and mental sharpness.
An opportunity to turn dreams into reality
A large percentage of people who retire eventually elect to downsize from a large home, condo, or co-op to an assisted living community that can better meet the needs of aging adults. Their lives may have changed dramatically, and they now feel the emotional need for a comfortable transition to a more relaxed and fun-filled lifestyle that is more suitable for aging adults.
Moving into a well-run, friendly and luxurious assisted living community can be an excellent opportunity to make new friends, try a few new things and discover new passions. Let’s be frank, who doesn’t want more leisure time to enjoy life’s pleasures? This remains the case for those dealing with health challenges and disabilities.
Exciting new activities
With assisted living activities, the objective is helping people enrich their lives in a new home and friendly community. These activities encourage people to have fun and try new things whether it’s learning to play chess, learning to play pool, or exploring computer classes where they can send and receive photos of their adult children, grandchildren, and their siblings. They may not physically be able to visit foreign countries, but they can take a tour via the internet.
Assisted living activities like arts and theater appreciation improve the quality of life for both caregivers and loved ones. Artistic expression can put a sparkle in their eyes and an uplifting sense of achievement.
For those who have had a burning desire to create and develop a blog, write a children’s book, or try their hand at poetry, assisted living creates an ideal and safe environment for this type of artistic exploration.
Gardening is also an extremely popular choice. It provides community members with the opportunity to experience nature in a very intimate and personal way. It’s also perfect for stress relief, relaxation and heart health. Nurturing and caring for a tiny and delicate flowering plant as it slowly grows into a magnificent work of nature can be an incredible experience.
There are so many activities that can ignite a fun and active spirit no matter the participant’s age. And even if it’s something entirely new to you or your loved one, the key element is finding the strength to embark on something new. Who knows? It just may be the key part to discovering a brand-new passion in life.
The topic of savings and expenses becomes heavily-discussed as more and more adults reach retirement age and no longer can rely on a steady income. There are many areas that seniors need to have plans in place for post-retirement, including living expenses, daily costs, gifts, vacations, and—most importantly—healthcare.
While Medicare will help out with covering some healthcare costs, there are still a lot of important healthcare expenses that come directly out-of-pocket. It’s important to seriously consider the care costs you will likely encounter as you age, and make plans for how you will pay for these needs. Here are four tips for how you can approach financial planning for post-retirement healthcare expenses.
1. Learn what Medicare doesn’t cover
Medicare, or federal health insurance for those 65 and over, is the main way that seniors plan to take care of medical expenses after retirement. Medicare covers many things including hospital visits, general medical insurance, and some prescription drugs, but it doesn’t cover everything. In fact, some major medical expenses that most—if not all—seniors need aren’t even partially covered under basic Medicare plans, which can lead to problems for seniors who don’t have another plan in place.
Dental
Having good dental health and receiving dental care is incredibly important to ensure that your retirement years aren’t spent in pain. However, Medicare doesn’t cover routine or complex dental procedures—causing many seniors to make the mistake of skipping out on dental care altogether.
Vision
While Medicare does cover the cost of eye disease and injury treatments, it doesn’t cover routine vision care like annual appointments and eyeglasses, all of which can lead to major out-of-pocket expenses.
Hearing
Common hearing treatments that seniors often need as they age, like hearing aids, are not covered through Medicare. A good pair of hearing aids can help you stay communicative and social as you age, as well as significantly reduce your chances of developing memory diseases, but paying for them yourself can be expensive.
Long-term care
Medicare will only pay for long-term care housing like a nursing home if it is directly related to the recovery of a specific medical procedure. It won’t cover activities of daily living or instrumental activities of daily living, which many seniors need as they age. Examples of necessary care services not covered under Medicare include:
Eating
Bathing and personal care
Toileting
Money and financial management
Medication distribution and management
House maintenance and cleaning
Moving to a wheelchair or in and out of bed
2. Know your family history
You can try and predict what medical expenses you might need to plan for by taking a close look at your family’s medical history. If you see patterns or know that certain diseases and medical problems have affected your family in the past, you can take the necessary steps to address paying for those concerns should you have them as well.
It’s also a good idea to examine your own life choices and see if there are any habits or behaviors—such as smoking—that might contribute to a significant medical care expense after you hit retirement age.
3. Explore Medicare Advantage plans
While Original Medicare, or Medicare Parts A & B, don’t cover any of the areas mentioned above, there is a chance that a Medicare Advantage Plan might pick up some of the slack for important vision, dental, and hearing medical expenses.
There are lots of different types of Medicare Advantage plans, such as:
Health Maintenance Organizations
Preferred Provider Organizations
Private Fee-for-Service Plans
Special Needs Plans
Medicare Medical Savings Account Plans
Each type of Advantage plan has different associated costs and coverages, so it’s important to explore the different options and find a plan that meets your care needs while being affordable within your healthcare budget.
4. Start planning & budgeting now
Every day that you wait to make a plan for unexpected healthcare costs is a day where you might might not have enough savings. It’s important to take action today to plan for your important medical expenses and start creating a budget and looking into different funding options for senior health expenses.
You can speak with a financial advisor or go through your finances yourself to see where your spending can be cut and put into a retirement fund or health savings account. If you are already retired, think about ways you can save money and reduce daily costs to plan for healthcare expenses in the future.
Finally, while it’s not fun to think about, the reality is that 70% of seniors will need long term care and those odds include you. Start exploring options like assisted living today so you can have a plan already in place when the time comes to make the move to a senior care community.
Independence, the ability to age in place with the necessary care services, the cost savings compared to other care options, and the lively, active communities that are so different from traditional fears of nursing homes are all reasons why assisted living is an obvious choice for a senior care community. But it’s still not easy to talk to a loved one about making the big move.
Putting off the conversation can lead to serious long-term consequences, so it’s important to have that discussion sooner rather than later—no matter how difficult it is. Here’s some of the best ways to plan for an open and honest talk with your loved one about making an assisted living community their new home.
Signs to look out for
There may be a single specific reason or several smaller ones for wanting to move your loved one to an assisted living community, but here are a few common signs to be on the lookout for as your loved one ages.
They are isolated are no longer socializing with others
You aren’t sure if they are eating, or they are losing weight and consistently have an empty fridge
They can no longer drive, or don’t have reliable transportation to necessary places (such as the doctor’s office or the grocery store)
They have a steadily declining hygiene
They have lost interest in activities they used to enjoy
Their house is becoming dirty and cluttered
They can’t remember where they are and get lost in familiar places—or are becoming forgetful in general (forgetting to pay bills, take important medications, turn off the oven, or take out the trash)
They have fallen and injured themselves at home
They need to be checked in on regularly
They frequently need medical care
Prepare beforehand
It’s important that you go into the conversation with a solid plan. Get the essential family members—such as your siblings—involved and ensure that all of you are on the same page about what you want to talk to your family member about. You don’t want the conversation about assisted living to turn into a family argument, which only adds stress to an already stressful topic of discussion.
It’s also important that you learn about different senior care options and go into the conversation informed—especially about why you recommend assisted living over a nursing home or home care. Have a list of communities that might be good fits and a detailed explanation of what types of daily care services and skilled medical care they provide at the ready.
Find the right time
Picking the right time to bring up assisted living is essential to ensuring the conversation is productive. Make sure you do it in person, not over the phone. This will likely be a conversation that takes some time, so don’t try and squeeze it into a packed day. Make it a priority and clear your schedule.
However, don’t hold the conversation during a holiday or family reunion—these events are special and you shouldn’t put a loved one on the spot during a happy celebration. Ensure that you find a neutral day and gather the family to talk to your loved one in a group setting that is comfortable, not accusatory.
Communicate clearly
During the conversation, it’s important you stay calm and don’t let your emotions overtake the discussion. Be honest and upfront about your intentions during the talk, but don’t try to push your loved one into a decision that they aren’t yet ready for.
Conversation starters
“Do you feel safe at home? Are you worried about what would happen if you fell or hurt yourself and no one was around?”
“Are you struggling with remembering important things?”
“Do you need help around the house that isn’t being provided right now? Are you able to cook meals and get to the store?”
“Do you miss being close to your friends or having plans for things to do?”
“Are you concerned about what’s going to happen to your independence or mobility as you age?”
“Would you like to feel more secure and have a community around you for support?”
Work together
The first conversation about assisted living shouldn’t be an immediate decision—after all, your loved one’s opinions and feelings should be at the center of the discussion and they need to be comfortable with moving forward. Working together to find the right community is key to ensuring that your loved one feels respected and included throughout the process.
Research together with your family member and go on community tours with the family to help them feel confident in their choice of a new home. Remember—this is an incredibly difficult task your loved one is about to face. But by keeping their feelings at the heart of all decisions, the conversation about assisted living can lead to great things for your loved one.
As people age, the odds of having a sleeping disorder rise dramatically. Many older adults either can’t fall asleep at night, wake up too often, or can’t breathe properly while trying to sleep. In fact, 40% of seniors struggle with serious health problems as a result of poor sleeping habits and a general lack of sleep.
What are the senior health problems that arise from not getting a good night’s sleep? And what can you do to help combat sleep deprivation? Look through this blog to get the information you need about seniors and sleep—along with ideas on how you can fix your sleeping habits before bedtime tonight.
What constitutes a ‘good night’s sleep’?
There’s a common misconception that seniors don’t need as much sleep as other adults, which has likely arisen due to the large number of seniors who struggle to get enough sleep. However, that’s just not true. Seniors need the same amount of sleep as they did when they were younger. All adults over 20 years of age need somewhere between 7-9 hours of sleep per day.
Why seniors don’t get enough sleep
The main causes of sleep deprivation in seniors can usually be linked to two different sources—insomnia or sleep apnea.
Sleep apnea
Sleep apnea is a disorder that occurs when breathing patterns are interrupted during sleep. This limits the flow of oxygen to the brain, which in turn causes you to wake up in order to correct the breathing error. While there are certain groups of people who are more likely to have sleep apnea, it generally becomes more common as you age.
If you suspect you might have sleep apnea, talk to your doctor. They might be able to give you tips on lifestyle changes that will reduce your overall risk, or help you get a CPAP machine or other device that can help open up your airways.
Insomnia
Insomnia is a sleeping disorder characterized by an inability to fall asleep or an inability to stay asleep. Seniors often get insomnia from:
Side effects of medications needed for other health problems
Anxiety and stress about aging
Other health-related issues such as chronic pain
The dangers of sleep deprivation on senior health
The number one danger of sleep deprivation is daytime fatigue, a condition that makes people extremely tired throughout the day—although they don’t fall asleep as a result of their sleepiness. Instead, they suffer from:
With sleep deprivation being such a dangerous issue for seniors to contend with, it’s important that immediate steps are taken to fix sleeping habits. Try avoiding taking sleep medication if you can—it can be expensive, habit-forming, and comes with its own side effects. Instead, use mediation and prescriptions as a last resort and first try natural ways to improve your sleep.
Create a sleeping routine
A nighttime routine can help signal to your brain that it’s time for bed, which is especially helpful if you struggle with insomnia. A routine can include things like:
Taking a warm bath before bed
Drinking a glass of water
Winding down with some light reading and relaxing music
Turning off all lights
Going to bed at a consistent time (and waking up at the same time each day)
Avoid certain behaviors at night
Sometimes engaging in certain behaviors or activities before bed can hurt your chances of getting a good night’s sleep. Things to avoid before bed include:
Watching TV or using smartphones and other electronics
Drinking anything with caffeine or alcohol before you try and sleep
Drinking excessive amounts of alcohol during the day
Smoking right before bedtime
Exercising at night
Optimize your room for sleep
There are simple changes you can make in your apartment and bedroom that can help you improve your sleeping habits, such as:
Making your room dark
Keeping the temperature cooler at nighttime
Taking electronics and TVs out of the bedroom
Creating a noise level that lulls you to sleep—usually either silence or a soft white noise
Removing distracting or unnecessary lights and sounds in your room
Using your bed only for sleeping, not for relaxing in during the day
It’s essential that seniors get to sleep at night, or you can risk coming down with some serious health problems. By being aware of how much sleep you should be getting and taking immediate action steps, you can improve your sleeping habits and get the right amount of rest as you age.
We hike, swim and paddle. We run until we’re breathless.
We get close to nature, inhale fresh air and gaze at the stars.
All those outdoor activities require fuel. And with a little planning, the camping menu can be just as healthy—and fun—as a day at the beach, says Angela Fobar, RDN, a Spectrum Health dietitian.
A mom with three young children, Fobar has spent many nights at campgrounds with her family, both in a tent and a camper. They roast marshmallows over the campfire and eat their share of s’mores.
But as a dietitian with Spectrum Health Zeeland Community Hospital, Fobar also looks for ways to eat healthy on vacation. In her pre-trip grocery shopping, she opts for kid-friendly foods that deliver good nutrition.
And simplicity is key.
“It’s camping,” she said. “You want to spend your time relaxing, hanging out and doing activities—and not spend an hour making an elaborate meal.”
She shared three tips for keeping nutrition on track, even when you’re sleeping in a tent or camper.
One-pot (or packet) meals
“We like to cook a lot of our meals over the fire,” Fobar said. “To do that, I think, takes a little planning.”
She creates foil packets that combine some form of protein—chicken or shrimp, for example—with assorted vegetables, olive oil and spices.
A favorite packet dinner combines turkey sausage with potatoes and green beans. You can vary the spices, adding Italian seasonings or a fajita flavor.
“I think that’s the fun of it,” she said. “You can mix and match whatever you want.”
The ingredients can be cut and prepared at home before the trip. You can assemble the packets at home or at the campground. (Combinations suggested below.)
And if you don’t want to make individual servings, you can combine the ingredients in a cast-iron skillet and cook the dinner over a fire.
If she uses a camper and has an electric hookup, Fobar often prepares one-pot soups and stews in a Crock-Pot.
This recipe for Six-Can Tortilla Soup, found on allrecipes.com, works especially well for a camping trip because the ingredients don’t require refrigeration. The tasty soup combines canned chicken with beans and other ingredients.
Because some canned goods are high in sodium, she advises looking for salt-free or low-sodium options.
Fire-grilled pizza
Using a cast-iron pizza pan over a campfire, Fobar makes pizza dinners that her family calls “hobo pies.”
Using bread as the crust, they layer pizza sauce, cheese and a variety of toppings. She usually makes hers meatless, but the toppings available can vary with a family’s tastes.
“It’s fun because the kids get involved,” she said. “They can choose whatever ingredients they want to add.”
Fruits and veggies
Even when camping, you can still get at least five servings of fruits and vegetables a day, Fobar says.
“I like to cut up fruit ahead of time so I have tubs of fruit available,” she said.
She also keeps a tub of veggies on hand. Often, she chooses ones that require no prep—carrots, baby tomatoes, sugar-snap peas.
Having a stockpile in the cooler or a camper fridge makes it easy to add fruits and veggies to every meal.
Packet meal recipe
Use one of these combinations for a one-pot or foil packet meal. Or feel free to vary them and concoct your own.
Turkey sausage or kielbasa, red skin potatoes, onion and green beans. Season with salt, pepper, garlic and rosemary.
Apple chicken sausage, sweet potatoes, red onion and Brussels sprouts. Season with salt, garlic, thyme and cinnamon.
Chicken, onion and red, yellow and green peppers. Add fajita seasonings.
All veggie: broccoli, carrots, cauliflower, cherry tomatoes, onion and summer squash. Season with salt, pepper, garlic and rosemary or thyme.
Directions
Prep for packets can be done while camping or at home and taken to the campsite in your cooler or fridge.
Think size when cutting your items. Items that take longer to cook can be cut smaller than items that cook in a shorter time.
Assemble packets. You will need a square of foil, 12 by 12 inches, for the top and bottom of each packet.
Build with desired chopped ingredients.
Add olive oil—2 tablespoons per packet, to prevent sticking.
Add seasoning.
Fold each side of the packet two or three times to make sure they are secure when flipping over the fire.
Cook on a grate or grill over a bed of hot coals for about 40 minutes. Check the temperature of any meats with a meat thermometer prior to serving.
Whether your family’s travel plans include some fun in the sun, makin’ a splash or skiing the slopes, nothing puts the damper on a vacation faster than illness or injury.
There are several things you can do before, during and after your travels to make your experience a memorable one. For all the right reasons.
1. Think like a Boy Scout
Travel itself is stressful. And breaks can be a particularly crazy and frustrating time, especially if you’re traveling with kids.
“The most important advice I give to my patients is be prepared. That, and remember to pack your common sense,” said Philip Henderson, MD, division chief, internal medicine and pediatrics, Spectrum Health Medical Group. “People on vacation tend to do things they’d never do at home, which can lead to trouble. You’ll be able to deal with the unexpected and avoid a lot of stress by being well-prepared and using your head.”
2. Give yourself a boost
A healthy immune system before you leave can lessen the chance of downtime due to illness on your vacation and when you get back home. So, before you even think about what to pack, give your immune system a boost: get plenty of rest, eat right and stick to your normal exercise routine.
Make sure you and your kids are up to date on all your vaccinations, including your flu shot, Dr. Henderson said. Take this quiz to find out which vaccines you or your children age 11 years and older may need, and be sure to get them a couple weeks before you travel.
Pack enough of your prescription medications in your carry-on luggage to last the entire trip—and a little extra in case your return trip is delayed. Bring a list of the brand and generic names of all your medications, including the dosage and frequency, in case you need to get a refill during your trip.
Bring both your standard, everyday medications, as well as any emergency medications you might need. This may include an EpiPen if you have a severe allergy or an inhaler if you’re prone to asthma attacks.
Take a basic medical kit with you. Dr. Henderson suggested:
Band-Aids
Antibiotic ointment
Aspirin or Tylenol
Aloe gel (for sunburn)
Antacids such as Tums (for upset stomach)
Pepto-Bismol tablets (for traveler’s diarrhea)
“Be sure you get the real Pepto-Bismol,” Dr. Henderson said. “Look for bismuth subsalicylate as the key ingredient for it to really work.”
If you take certain medications, or have chronic health conditions such as diabetes or epilepsy, carry an alert notification or identification card with you.
“This is especially important for people who take a blood thinner,” Dr. Henderson said. “If you’re in an accident or are unconscious, emergency medical personnel need to be aware in order to properly treat you.”
4. Going airborne
Given the lengthy time spent in crowded planes, air travelers are often concerned about catching an illness from other passengers. In addition to what’s floating around in the air, studies have shown that illness-causing bacteria can survive on surfaces inside airplanes for days or even up to a week.
So how can you stay safe and healthy on the airplane?
Clean your hands thoroughly and often. Travel with a small bottle of hand sanitizer. Use it once you are settled in your seat and again after you depart the plane.
Cover your mouth and nose with a scarf or tissue if someone near you sneezes or coughs in your direction. Discard used tissues right away and then wash your hands.
Bring your own pillow and blanket instead of using those handed out by the airline.
Drink lots of water and nonalcoholic, decaffeinated beverages to stay hydrated. The air in airplanes is dry so it’s easy to become dehydrated.
Stretch your legs. Even healthy people can get blood clots in their legs after long flights. When allowed, walk up and down the aisles and stretch your calf muscles while you’re sitting.
Remember, the risk of infection doesn’t end when you get off the airplane.
Cruise ships and busy resorts can also expose you to some nasty infections. Norovirus, which causes vomiting and diarrhea, is known to plague these vacation escapes.
Scrupulous hygiene is the key to avoiding these highly contagious bugs. Wash your hands after every trip to the bathroom and before every meal. Soap and water is best, or use a hand sanitizer with at least 60 percent alcohol.
5. Avoid traveler’s stomach
Changes in diet can wreak havoc on your digestive system. While a slice of pizza or a burger might be tempting while waiting for your flight, eat a salad or something rich in fiber to avoid stomach problems later.
Once you arrive, try to eat as much like your normal diet as possible. Go ahead and have some treats. It’s your vacation, after all. But make sure the majority of your meals contain vegetables, fruit, lean protein and whole grains. Drink plenty of water, too.
If you know you have a sensitive stomach, take one Pepto-Bismol tablet each day to prevent traveler’s diarrhea, Dr. Henderson suggested.
And a final word of caution on food safety: If food left out on a buffet table looks wilted or dry around the edges, it’s probably best to stay away.
6. Drink up
Water, water, water. Staying well hydrated is important.
“People don’t realize how much water they lose when they sweat,” Dr. Henderson said. “And when your body is dehydrated, you feel lousy. Dehydration affects your metabolism, your circulation, and causes headaches and dizziness.”
One way to tell if you’re drinking enough water is to look at your urine. If you’re going at least four times a day and it’s relatively clear in color, you’re in the clear. If it’s dark in color, you’re dehydrated and need to drink more water.
If drinking alcohol is part of your break, remember that it can impair your judgment and actions.
Binge drinking, in particular, can be a problem on vacation. It’s the most common pattern of excessive alcohol use, defined for men as consuming five or more drinks, and women consuming four or more drinks, in about two hours.
7. Beware the buzz
Educate yourself about the local bugs and reptiles, especially if you’re traveling off the beaten path, Dr. Henderson said. Know which are poisonous and which are not.
Mosquitoes carrying dengue fever, Zika virus and chikungunya virus, once found only in Africa and Asia, have been found in Florida, Hawaii, the Caribbean, South America and Central America.
To avoid bites, stay inside or in screened-in areas or cover up during peak mosquito hours–sunrise and sunset, and in early evening. Also avoid tight clothes, dark colors and perfume. Natural repellents with 20 percent picaridin, or deet-based products with 30 percent deet or less, also work well.
“Decisions about pregnancy planning are personal,” Dr. Romero said, suggesting that those who are considering becoming pregnant use condoms and put off conception for up to six months after returning from a visit to a Zika-confirmed area. “We recommend talking with your health care provider if you’re not yet pregnant, but thinking about having a baby in the near future.”
8. Soak it up. Safely.
It’s tempting to soak up the rays by staying in the hot sun all day. Although getting a little sun can have some health benefits (think vitamin D boost), the sun’s ultraviolet rays can damage your skin in as little as 15 minutes.
“Terrible sunburns are by far the most common thing we see in people returning from vacations,” Dr. Henderson said. “Be sure to apply sunscreen to the top of your feet. That’s one spot where we see the worst burns. The other is on the top of the head for men who are bald or have thinning hair.”
This also applies to those enjoying ski trips—that powdery white snow reflects the sun’s rays and can burn you to a crisp if you aren’t careful.
Always practice sun safety: wear a hat, protect your eyes with wraparound sunglasses that provide 100 percent UV ray protection, and for sunscreen, use one with a SPF double what you’d normally use at home, said Dr. Henderson.
9. Home sweet home
Once you’re home, pay attention to how you feel. While it’s normal to feel a little rough around the edges after traveling for a day or two, if you feel worse each day rather than better, see your doctor.
Golfers with knee osteoarthritis do not need to be concerned about worsening their disease by walking the course. In fact, walking provides the best health benefit. (Courtesy Spectrum Health Beat)
Golfers with knee arthritis should park the golf cart and walk the links instead, researchers say.
While using a golf cart may seem the obvious choice for golfers with knee problems, a new small study finds that walking provides much greater health benefits. Moreover, it’s not associated with increased pain, inflammation or cartilage breakdown, the researchers said.
“Individuals with knee osteoarthritis are often concerned about pain and may be more likely to use a golf cart,” said lead study author Dr. Prakash Jayabalan. He’s an assistant professor of physical medicine and rehabilitation at Northwestern University Feinberg School of Medicine in Chicago.
However, “this study has shown that golfers with knee osteoarthritis do not need to be concerned about worsening their disease through walking the course. In fact, walking provides the best health benefit,” Jayabalan said in a university news release.
More than 17 million Americans older than 50 golf regularly. Knee osteoarthritis is a leading cause of disability in this age group. The condition causes swelling, pain and difficulty moving the joint.
The study included 10 older golfers with knee osteoarthritis and five without the disease, which is usually caused by wear and tear of the joint.
On one day, the study participants played one round of golf (18 holes) walking the course. On another day, they used a golf cart to play 18 holes. On each occasion, the researchers monitored the participants’ heart rates to determine their level of exercise intensity, and took blood samples to measure markers of knee inflammation and cartilage stress.
On both occasions, the golfers had an increase in these markers, but there was no difference between use of the golf cart and walking, the findings showed.
When walking the course, the heart rates of the golfers with knee problems were in the moderate-intensity zone for more than 60 percent of the time, compared with 30 percent when using a cart.
But even using the cart, golfers met daily exercise recommendations, according to the study authors.
“Bottom line: walking the course is significantly better than using a golf cart, but using a golf cart is still better than not exercising at all,” Jayabalan concluded.
The study was presented recently at the Osteoarthritis Research Society International annual meeting in Liverpool, England. Research presented at meetings is usually considered preliminary until published in a peer-reviewed medical journal.
Runners are among the high-intensity athletes who should be especially cognizant of their exposure to heat on summer days. (Courtesy Spectrum Health Beat)
Early one summer, incoming Kent State University freshman Tyler Heintz, 19, fell severely ill during an early-morning football practice.
His breathing grew labored and he began to slip in and out of consciousness. An ambulance rushed him to a hospital, but he later died.
The cause: exertional heat stroke.
This dangerous condition can strike an athlete of any stature, even those who have reached the pinnacle of their sport. In August 2001, 6-foot-4, 335-pound offensive tackle Korey Stringer, of the Minnesota Vikings, died shortly after collapsing during drills on a hot, humid day.
The Centers for Disease Control and Prevention identifies groups most at risk of heat stroke, including the very young, the very old, the chronically ill, people who work outdoors and people in low-income households.
It is not uncommon for an athlete to sweat 1 to 2 liters per hour on a hot day. A large football player can lose up to 15 pounds of water in a single practice session.
The problem is most athletes drink far less than they sweat, simply because they underestimate the extent of their sweat loss.
Limitations
With summer underway, athletes young and old are more often found
outdoors. It’s an essential time to impress the importance of proper
hydration and rest.
Summer training camps for runners, soccer players and football players are proving grounds for excellence, but they can be ground zero for heat stroke trouble.
When athletes—especially runners and football players—participate in vigorous exercise in the warm months, dehydration can turn fatal.
Almost all heat-related deaths occur from May to September, according to the CDC, which also identifies exertional heatstroke as a leading cause of preventable, non-traumatic exertional sudden death for young athletes in the U.S.
Two-a-days, those notoriously difficult practices common to football, can often lead to trouble. Last year, the NCAA Division I Council banned two-a-days in preseason practices.
A 2016 study in the Journal of Athletic Training found that exertional heat exhaustion occurs at an increased rate in the first 14 days of practice, and especially in the first seven days.
About a decade ago, the National Athletic Trainers’ Association issued guidelines for preseason heat acclimatization. The guidelines establish a 14-day plan that helps athletes acclimatize to the heat. It zeroes in on the first three to five days of summer practice as the most important for progressive acclimatization.
On Day 1, for example, athletes shouldn’t participate in more than one practice and they should wear limited gear, as well as limiting the level of exertion and physical contact. For full-contact sports, “100 percent live contact drills should begin no earlier than Day 6.”
Coaches and training staff must carefully consider their approaches to summer practices, scrutinizing duration, intensity, time and place.
On especially hot days, for instance, the practice may need to be limited in length or simply rescheduled to a cooler part of the day.
Keeping watch
Athletes and parents need to be aware of the signs and symptoms of dehydration and heat stroke.
Keep in mind that thirst is not always the best indicator of dehydration. By the time a person senses thirst, the body may have already lost more than 1 percent of its total water. Athletes, coaches and parents should emphasize the importance of proper hydration before, during and after sporting activities—and then keep watch for any signs of trouble.
Not urinating, or very dark yellow or amber-colored urine
Dry, shriveled skin
Irritability or confusion
Dizziness or lightheadedness
Rapid heartbeat
Rapid breathing
Sunken eyes
Listlessness
Shock (not enough blood flow through the body)
Unconsciousness or delirium
When dehydration goes untreated, the body can no longer maintain
homeostasis, which leads to heat stroke. This can cause impaired
cardiovascular function and neurological failure.
An athlete experiencing heat stroke may become agitated, confused or unable to maintain balance.
Excessive foot pronation increases the stress at the knee and hip joints, which can create problems in the foot, ankle, knee, hip and lower back. (Courtesy Spectrum Health Beat)
When packing for your summer vacation, be sure to include the right footwear, a podiatrist advises.
“The type of vacation you go on will determine the type of shoe you need,” Dr. Ronald Lepow, an assistant professor at Baylor College of Medicine’s department of orthopedic surgery, in Houston, said in a school news release.
If you’ll be doing a lot of walking, wear shoes with good support and consider where you’ll be going. For example, if you’ll be strolling on uneven cobblestones, the flexibility of your shoes will be more important than if you’re visiting a location with smooth, level walkways.
If you’re going to the beach, bring flip-flops or clogs, Lepow said. Don’t walk barefoot on hot sand because doing so can cause blisters. Be sure to put sunscreen on your feet, he added.
Athletic shoes can be a good choice for evening walks along the beach, and water shoes can help prevent injuries from stepping on objects or uneven surfaces under the water.
If available, use foot showers to wash off any potential contaminants from your feet, Lepow advised.
At pools, wear shoes or flip-flops when not swimming to protect yourself from athlete’s foot, nail fungus and warts, he said.
And if you’re going hiking, you should wear hiking boots. They are well-insulated and provide good heel, arch and ankle support.
Finally, if you buy new shoes, be sure to break them in a couple of weeks before your trip. Walk around the house in them, bend them and use shoe inserts to stretch them, Lepow suggested.
As a sizable percentage of the population reaches old age, many families worry about the health of their loved ones. A common fear is that a senior family member will be diagnosed with dementia. Dementia, which is a name given to describe a large number of specific memory diseases, affects about 10% of Americans, although the anxiety surrounding dementia makes many people think that the numbers are higher.
Dementia has many stages and forms, but most people are only aware of the late-stage symptoms that can be the most frightening and upsetting. Because these are the more well known symptoms, it can become difficult to understand what the early signs of dementia actually are.
It’s important to try and get a dementia diagnosis as soon as possible so the best treatment plan can be put in place, meaning it’s equally important to know what the earliest signs of dementia are and how to recognize them in your loved ones.
Memory loss
The most well-known and obvious sign to spot for dementia is memory loss. After all, dementia is another name for memory disease. But memory loss can mean different things, and it’s important to know when something could be a sign of dementia, and when a behavior is part of the normal aging process.
Simple forgetfulness, such as blanking on a name or word but then remembering it later, isn’t necessarily the type of sign you need to be on the lookout for. Something that might be a more significant sign of memory loss would be forgetting the name of a close relative or friend, and not being able to recall it later.
A good indicator of whether memory loss is a simple brain lapse or a serious sign is if the memory loss is interfering with the daily life of your loved one. For example, if they can no longer hold a conversation because they forget names, dates, and events, it could be an early dementia warning sign.
Confusion
Another important indicator of oncoming dementia is confusion. While not as unmistakable as forgetting names of relatives, confusion can often be the result of other, less obvious, characteristics of memory loss. If an elderly family member is having more confusion than normal, such as not understanding where they are, what day or time it is, or who they are talking to, it could be pointing to a more serious problem than a simple senior moment.
Changes in attitude
If you notice abrupt changes in attitude from senior family members, then it could be another early sign of approaching dementia. Sometimes people who are suffering from early dementia symptoms will become angry, irritable, aggressive, scared, or anxious. Usually these behavioral changes are because they are afraid of what’s happening to them, and are either lashing out or withdrawing from confusion.
A major shift in overall personality is another warning sign to be aware of, such as a normally social person becoming reclusive, or a usually shy person suddenly becoming more outgoing and reckless.
Cognitive difficulty
Dementia affects more in the brain than just memory, and a person’s cognitive thinking and mental abilities are often damaged by dementia. Early dementia symptoms can be represented by difficulty with things like:
Puzzle-solving
Organizing
Scheduling
Complex thinking
Following directions
Simple math
Problems with speaking or writing
If your loved one stumbles over words occasionally as they continue to age, there probably isn’t a reason to get overly concerned. However, if your extremely well-spoken relative is struggling to remember even basic words and is forgetting what simple phrases mean, it could be a sign of something more severe.
Similarly, if you notice that a loved one can no longer write the way they used to and is using increasingly poor grammar and spelling, it could be another early dementia warning sign.
Remember:
In today’s world, we can sometimes be hyper-vigilant when it comes to searching for signs of dementia. While it’s important to get an early diagnosis, we can also be a little paranoid with our loved one’s health.
It’s normal for seniors to have a few lapses in memory and some mood changes as they age, so not every dropped word and misplaced item is a reason for alarm. However, if you notice a possible symptom getting rapidly worse, or a number of signs presenting together, you may want to consider talking to your loved one.
Always keep your senior family members informed about your suspicions, and don’t exclude them from any decisions you make. If you think that a trip to the doctor is necessary, go with your loved one to show support. Working together as a family is always the best way to approach serious health issues, including dementia.
Family, friends and acquaintances can play a key role in suicide prevention by being alert for signs and taking action to help someone who may be struggling, a mental health expert says.
Nearly 43,000 Americans commit suicide each year, according to the American Foundation for Suicide Prevention. For the past two decades, suicide rates have been rising in the United States, the federal Centers for Disease Control and Prevention says.
The sharpest rises in suicide rates have occurred among men aged 45 to 64 and girls aged 10 to 14, according to the CDC.
“There remains a lot of stigma associated with people who seek help for mental health, which prevents them from getting the assistance they need. We need to pay more attention to suicide prevention,” said William Zimmermann. He’s a clinician supervisor of New Jersey Hopeline, a suicide prevention hotline operated by Rutgers University’s Behavioral Health Care.
Many people mistakenly believe that suicides happen without warning. But most people who attempt suicide try to communicate their distress or suicide plans to someone, Zimmermann said in a Rutgers news release.
The problem is the suicide plans or thoughts may not be clearly stated, so asking direct questions about suicide can start the conversation and help-seeking process, he said.
Asking someone about suicide won’t put the idea in their head, Zimmermann said.
Warning signs of suicide attempts include increased substance abuse, anxiety, agitation, difficulty sleeping, dramatic mood changes, a feeling of hopelessness and being trapped, having no sense of purpose, social withdrawal, uncontrolled anger and reckless behavior.
If a person talks about wanting to hurt or kill themselves, threatens to hurt or kill themselves, or talks about looking for a method to kill themselves, get them immediate help or guidance by contacting a mental health professional or a suicide prevention hotline, Zimmermann said.
If you’re concerned about someone, ask them directly if they are thinking about suicide, Zimmermann said. He suggested saying things like: “I care about you. Some of the things you’ve said or done have made me wonder. Are you thinking about killing yourself?”
If they say they are considering suicide, don’t judge, don’t deny and don’t promise to keep it a secret, Zimmermann said. Get support for the person talking about suicide and for yourself, he said.
A bonfire adds a warm, welcoming glow to any graduation party. Just make sure the atmosphere is calm, not raucous and reckless. (Courtesy Spectrum Health Beat)
Bonfires are a popular way to celebrate big events among teens, but they’re at risk for serious burn injuries, an expert warns.
“The only guaranteed way to prevent bonfire burn injuries is to not have a fire in the first place,” said burn surgeon Dr. Arthur Sanford, of Loyola Medicine in Maywood, Ill. “But if you do decide to have a fire for a prom, graduation or other occasion, there are simple ways to minimize the risk of burns.”
Check the weather and cancel the bonfire if high winds are forecast, he recommended in a Loyola news release. Clear all brush from the area and make a fire pit. Keep a bucket of water and garden hose close by.
Newspaper and small kindling provide the safest way to start a fire. If you decide to use charcoal lighter fluid, seal the container after use and keep it well away from the fire. Do not put lighter fluid on a fire after it’s started, Sanford said.
And, he added, never use accelerants such as gasoline, diesel fuel or kerosene, and never spray aerosols or throw canisters or fireworks into the fire.
Keep the bonfire at a manageable size, no more than about four feet square, Sanford advised.
Everyone should stay a safe distance away and never horse around near a fire, he said. No one should drink alcohol.
Always put the fire out completely before you leave. Stir the ashes and douse them thoroughly with water. Sanford said Loyola’s burn center has treated numerous patients who suffered burns after accidentally walking on hot ashes.
As older adults continue to age, it’s critical that they eat foods with nutrition to boost their energy levels and build their endurance. Without enough energy, physical and mental health can begin decline. In order to get that much needed energy boost, here are 10 foods that provide multiple health benefits for seniors.
1. Nuts
Nuts are full of healthy fats and proteins that give seniors nutritional energy. The amino acids in nuts can also help rebuild and strengthen muscles, which is great for simple stretching and exercising.
Walnuts
Walnuts have plenty of fiber for seniors, and can be eaten on their own as a snack or in salads, deserts, and other dishes. Their high calorie count will also help provide seniors with all-day energy.
Almonds
The carbs and fiber in almonds are complicated and are broken down slowly, which provides energy throughout the day rather than all at once. This makes nuts a great pick-me-up with a long-lasting effect.
2. Berries
As with nuts, berries can be a quick snack that taste great and have many added health benefits that seniors can take advantage of.
Blueberries
Blueberries are full of antioxidants, which not only provide immune-boosting effects, but can help protect muscles from weakening over time. Blueberries also have water packed into them, which keeps seniors hydrated and energized.
Healthy carbs like whole grains have complicated cellular structures that take time to break down during digestion, which provides a constant source of energy throughout the day. Switching from unhealthy carbs to whole grains is a small step that has lasting health benefits.
Oatmeal
The rumors are true—oatmeal is good for your heart! A bowl of oatmeal in the morning can give you much-needed energy throughout the day, as well as providing fiber and protein that seniors need to build their endurance.
Quinoa
Quinoa, which is more of a seed than a grain, is packed full of healthy carbs and protein. It also helps build and repair muscles, which helps seniors maintain their muscle mass and mobility as they age.
4. Sweet potatoes
Rather than white or yellow potatoes, give sweet potatoes a try! Sweet potatoes have much more nutritional value than other potatoes, even though the “sweet” in the name might imply otherwise. The sweetness actually comes from the complex sugars and carbs that give seniors energy and encourage them to exercise and build muscle mass.
5. Greek or plain yogurt
Plain or Greek yogurt provides a big boost of energy with healthy proteins and fats. Rather than the sweetened versions that add lots of sugar, unflavored yogurt gives you lasting energy. You can add some fruits or berries to get natural sweetness if you need!
6. Bananas
As most people know, bananas are high in potassium. What isn’t as well known is what potassium helps to balance hydration and deliver energy. In addition, bananas have anti-inflammatory properties that help seniors build endurance and heal torn muscles faster.
7. Beans and lentils
Beans and lentils are high in a number of vitamins and minerals, such as zinc, iron, and magnesium. Replenishing minerals can help seniors maintain blood sugar levels, which in turn helps provide a constant stream of energy.
8. Water
While water is a drink, not a food, it is still one of the best things seniors can have to boost energy and build endurance. Without proper hydration, muscles won’t be able to function properly and seniors can easily lose both strength and mobility over time from dehydration.
If drinking water isn’t your thing, then take a look at some other ways you can get your daily dose of hydration.
Seeds are another example of a healthy snack that can give seniors a quick boost of energy and build endurance.
Chia Seeds
The slower you naturally digest food, the more steady your energy levels will be throughout the day. That’s why seeds that are high in fiber like chia seeds are a great high-energy snack.
Pumpkin Seeds
Like chia seeds, pumpkin seeds have a high fiber content that helps
regulate digestion throughout the day. You can easily make your own
pumpkin seeds at home by baking them in the oven with a little salt.
10. Avocados
Avocados provide some of the healthiest natural fats found in any food item. Healthy fats are used as energy, rather than unhealthy fats which are stored by the body. Seniors can take advantage of the energy provided by avocados to motivate themselves to exercise and move.
Seniors need to find the energy to move, stretch, exercise, and socialize as they age, or they face serious health consequences. Rather than losing independence, eat the right foods and stay healthier for longer!
After retirement, you might discover that you have more time on your hands than originally expected. In order to fill that time, many seniors start exploring new hobbies and activities. But many common activities like golfing, traveling, and fishing aren’t geared towards seniors who would rather stay at home than go out.
Luckily, there are plenty of senior hobbies that don’t need a lot of time, money, or physical capability, and can take place in your own living room. Retirement offers a perfect opportunity to learn new skills, so take a look at these seven different retirement hobbies that are perfect for creative types.
1. Painting and drawing
Creating artwork like paintings and drawings is an activity that has almost no limitations on what can be created. From watercolors to acrylics to oils to charcoals, there are countless mediums of art, so you can find the perfect one that works best for you.
Local community centers typically have plenty of art classes that are great for beginners. These also provide seniors with a new way to get out of the house and socialize with others. Whether you go big with canvases and materials or keep it simple with a few pencils and paper, painting and drawing can help you feel relaxed and calm while helping you build your artistic skills.
2. Crafting
Crafting is another example of a creative activity that doesn’t require a lot of mobility or physical effort, and it includes all kinds of hobbies such as:
Crafting can also be a way to make a little extra money after retirement. Going to craft shows or selling your items online can be a fun way to earn some extra cash while exploring a new activity and meeting plenty of new people.
3. Cooking
There are almost an unlimited number of ways to learn new cooking skills, from looking at old family recipes to watching cooking shows to swapping ideas with friends. There’s so many recipes out there that everyone from the most basic beginner to seasoned experts can find something new to work with.
Cooking also provides seniors with a way to take control of their health, explore different cuisines, and share meals with others. Whether you’re gaining a few basic cooking skills or perfecting your talents, retirement is a perfect time to explore new cooking opportunities. Looking for some great beginner recipes to get started with? Click the link below to try some healthy options!
Pottery is an often overlooked but incredibly satisfying hobby. It typically requires a significant amount of time, which makes it a perfect creative outlet for retired seniors who can now afford to dedicate the necessary hours to create ceramics.
Like many other crafting opportunities, pottery gives seniors a chance to earn some additional income by selling their wares either online or at festivals and craft shows. Pottery can create useful items like bowls, plates, and vases, or fun home decor items and abstract art pieces.
5. Woodworking
If you like a hands-on approach to retirement hobbies and want to try something a little out of the box, then woodworking might be the best option for you. While getting the right tools can be an expensive up-front cost, woodworking is a wonderful creative outlet that your friends and family might not have seen before.
6. Gardening
If you think that all gardening involves kneeling down in the dirt and having to perform back-breaking labor, then you would be wrong! Gardening can take place out of doors in flower beds, but it can also be adapted to meet a senior’s needs, especially if getting up and down is difficult.
Container gardening is a great way to get enjoyment out of planting and growing your own flowers or vegetables without having to perform as much physical labor. Raised containers like planters, baskets, and pots can help you protect your back health, and can take place both indoors and outdoors.
7. Writing
As you age, you might discover that there are many things you want to record and preserve for posterity. Or you might have some creative ideas that you want to explore through writing. Either way, there’s never a better time to start than today!
Writing can include everything from novels to poems to short stories, as well as everything in between. If you are looking for a good place to start, then consider reminiscence writing as a way to help you connect to past events while providing helpful therapeutic results.
In your later years, it matters less what type of movement you choose—it’s all about the fact that you’re up and moving. (Courtesy Spectrum Health Beat)
As people age, physical activity still needs to be part of the game plan for living a healthy, happy life—and experts say it’s never too late to get active and build strength.
“We try to tell people the body can still adapt and it can still improve,” said Barbara Nicklas, a professor of gerontology and geriatric medicine at Wake Forest University School of Medicine.
Those who engage in more occupational or leisure time physical activity have a lower risk of disease and death—and the health benefits of movement can extend to all ages, Nicklas explained in an editorial in the Journal of the American Geriatrics Society.
Nicklas cautions against placing all “older adults” who are age 60 and up into one category. Rather than basing exercise and activity goals on age, they should be geared to one’s “physical functional status.”
“What can the person do?” she said. “Not everybody is the same.”
Whether you’re 65 or 85, or a runner, a tennis player or perhaps someone who has difficulty getting around, one constant remains: the importance of moving.
“Any time you can incorporate more movement throughout the day, it is good,” said Nicklas, who urges “starting where you’re at and doing what you can.”
The U.S. Health and Human Services Department and the American Heart Association recommend at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous activity or a combination of both, as well as muscle-strengthening activity.
For those who have been living a sedentary lifestyle, walking is the best way to begin getting physically active, Nicklas said. She suggests going with a friend or enrolling in a walking program like the one her university offers. It adds accountability, a social component and safety, to guard against falls.
Using a “walking tool,” such as a cane or walker, if it’s needed, can help you stay active, Nicklas said.
“Slow and steady—the tortoise pace—is better than the rabbit pace when you’re starting out or starting over,” she said.
Resistance or strength training—through free weights, weight machines, pushups or pull-ups—can help with range of motion around joints and improve muscle mass, muscle strength and bone strength. It can help in the ability to perform everyday activities, improve balance and may reduce the risk of falls.
Fred Bartlit, 87, proves the point that chronological age isn’t the determining factor when it comes to strength and feeling young.
A former U.S. Army ranger, Bartlit always had been physically active. He also was an avid skier and golfer. As he reached his 50s, at the urging of his future wife, he intensified his workouts and began strength training at a gym.
Today, the Colorado attorney and author said he is stronger than when he was in the Army at age 22. In addition to practicing law, he makes it his mission to inform older adults about battling sarcopenia, the loss of muscle with aging.
“Our bodies, they’re crying out for physical activity,” he said. “And now the world is sedentary.”
For someone as active as Bartlit, strength training helps him ski challenging mountains trails with his 58-year-old son and 16-year-old granddaughter.
Multiple scientific studies point out that building strength is important in performing everyday activities and in avoiding or managing chronic disease.
Bartlit suggests working with a trainer at first, if possible, and trying to fit in strength training three times per week.
“You have to create habits,” said Bartlit. “It’s about living a full life. It changes the way you think, the way you feel, your confidence in doing things.”
Boosting physical activity and strength helps aging adults do the things they want to do in daily life—and that can be motivating, Nicklas said. It may be as simple as going to the grocery store on your own or having the energy to take grandchildren to the park or to a soccer game.
Older adults are disproportionately affected by conditions such as diabetes, arthritis and heart disease, with 80% of people over 65 having at least one of those chronic conditions, according to the National Council on Aging.
But even though some health setbacks may occur with advancing age, they don’t have to completely derail an exercise plan. “This is just reality and it’s going to happen,” Nicklas said.
“Steady improvement” should be the aim, she said. “The body is still capable of adapting.”
When caring for a loved one, the process can be both a rewarding and stressful experience. It often involves shifting family dynamics, financial changes, and an increased workload. Because of this, it is not uncommon for caregivers to experience increased feelings of stress and burnout. Without support, these feelings can lead to emotional and physical problems like heart disease and depression.
To avoid these issues, it’s important to recognize the need for help and support to relieve some of the stress. Here are some practical ways to accomplish this:
1. Ask for help
Caregivers often find themselves taking on too much and not wanting to burden others with our responsibilities. However, this common problem can quickly lead to feelings of being overwhelmed and helpless. Speak up and let family and friends know that you need some assistance.
Additionally, when someone does offer to provide help, don’t be afraid to accept it. Keep in mind that this also means having to relinquish complete control of the situation, which can be challenging.
2. Take breaks
Busy caregivers often don’t have much leisure time to themselves. However, not making this element a priority could be counterproductive in the long run. If necessary, dedicate this time in a calendar and ask someone to help fill in for you (see the paragraph above and ask for help with this item) and take the time to rest from the list of caregiver responsibilities. After this rest time, energy and focus will be improved, increasing attitude and productivity.
3. Make health a priority
When a caregiver fails to make their health a priority, that will ultimately result in not being able to provide the level of care their loved one needs. Getting enough sleep, eating healthy, regular doctor visits, and exercise are essential components that keep a caregiver feeling great and energized.
4. Find support
Depending on the situation, caregiving can become a lonely place. But that doesn’t have to be the case, as there are many other caregivers out there that are dealing with similar situations and they can become an excellent resource. There are also support groups available (both in-person and online) that focus on discussing and listening to others’ who know and understand what caregiving entails. These groups can provide comfort from those feelings of lonesomeness as well as education and insight on care and specific diseases.
5. Accept the situation
It is easy to find ourselves in a trap of feeling frustrated or mad about the caregiving situation, continuously asking why something like this has happened. That energy is being wasted and doesn’t help improve caregiving abilities. Instead, try to accept the situation and use it as a tool to build personal strength, depth, and understanding.
In conclusion, when stress and burnout set in, it puts the caregiver at risk of not being able to provide adequate care. That impacts both the caregiver and the person being cared for. The bottom line is that managing the health and well-being of a caregiver is equally as important as making sure a family member takes their medication and gets to their doctor appointments on time.
Like many women, Marisha Stawiski, DPM, would love to be able to wear a 3-inch heel on a regular basis with no pain.
“But unfortunately, the vast majority of us just cannot withstand this foot position for any prolonged course of time on a regular basis without having detrimental effects on foot health and eliciting pain,” said the Spectrum Health Medical Group Foot & Ankle podiatrist. “As a rule of thumb, the more you can avoid a shoe with a heel over 1.5 inches, the better.
“Yet many of us (myself included) will stray from this rule of thumb for aesthetics and beauty at times,” Dr. Stawiski said. “Some of us more than others.”
Her best advice?
1. Go high quality.
Buy a heel that is as high quality as possible for your budget. Certainly, something with more cushion, width and arch support will feel better than a poorly constructed shoe.
2. Go lower.
The lower the heel, the less you are going to see complications and pain associated with wear. Think a cute kitten or wedge heel.
3. Try it out.
Purchase the shoe only if you can return it. If you wear it around your home only an hour or two (don’t wear outside, stay on carpet), you will know if there is any way the heel will be something you can feasibly wear for an extended period of time and still be modestly comfortable.
4. Keep it real.
If you have certain foot pathology, sadly, you may need to give up the idea of wearing heels at all. Some examples of pathology that may preclude you from being able to wear high heels includes severe bunions or hammertoes, arthritis, hallux rigidus, or Haglund’s deformity.
5. Give your feet a timeout.
Whenever possible, avoid wearing high heels for any extended walking or standing. Bring an alternative pair of shoes with you to the office, and slip off your heels under the desk during the day to put on a more sensible shoe. Slip on your heels when getting up for meetings, but try to avoid staying in them all day long. Take them off for your commute as well.
6. Think special occasions.
Avoid wearing heels on a regular basis or every day. Have alternative wardrobes that go well with a lower heel, wedge or a flat with more support. Your feet really do need a break from wearing a high heel, and high heels should be more of an occasional thing than an everyday occurrence.
Higher risks
Remember, if you choose to wear high heels, you are at a higher risk of developing a variety of conditions, including metatarsal pain, plantar fasciitis, Achilles tendon issues, Haglund’s deformity and knee pain.
“There is plenty of data to show that high heels have negative long-term effects on several structures from the toes all the way up the lower extremity,” Dr. Stawiski said.
While some shoemakers market technology such as memory foam and built-in arch support that’s meant to diminish the problems associated with high-heel use, it doesn’t change the position of the foot when it’s stuffed into a heel.
“All high heels are thrusting the foot into a very unnatural position,” Dr. Stawiski said. “You cannot completely counteract the negative affects of walking or standing in heels with new technology.”
Even if considerable padding and arch support are added to a 3-inch-plus heel, the issues with the high heel still exist, she noted.
“Padding and arch support don’t change this abnormal biomechanical position, which creates many of the injuries associated with wearing high heels,” she said. “These added technologies can make the shoe more tolerable for a longer amount of time for certain individuals, but they do not eliminate the root issues inherent to a high heel.”
The Muskegon Museum of Art may be closed to visitors due to the COVID-19 restrictions, but it doesn’t mean lovers of art can’t have some fun with art projects sponsored by the museum.
For adults — or tech-savvy children — with a love of cell-phone selfies, the museum is offering the MMA Selfie Challenge. For children — or children-at-heart — with crayons (or whatever is used these days) in hand, the museum is offering “Color our Collection” coloring book pages.
“Calling all selfie snappers! The MMA is hosting a “Selfies of the Best Kind” challenge,” the museum states in supplied material. “Every other day in March, we are posting a work of art from our collection on Facebook that we encourage you to replicate at home with a selfie.”
The remaining Selfie Challenge Dates are March 25, 27, 29 and 31.
Also, the museum is offering Color our Collection coloring book pages available for download and printing. In all there are seven images from the Muskegon Museum of Art’s permanent collection available, with information about the artist on the second page of the pdf files.
Among the paintings available for coloring are John Steuart Curry “Tornado Over Kansas”, Edward Hopper’s “New York Restaurant”, Dale Nichols’s “Footsteps in the Snow”, Roger Brown’s “Painter of a Birds Eye View”, Jacob Lawrence’s “The Builders: The Family”, Hughie Lee-Smith,’s “Apres-Midi” and Severin Roesen’s “Tabletop Still Life”
For more information and its many activities during and after the COVID-19 restrictions, visit muskegonartmuseum.org.
Add a social component to your exercise by joining a fitness class or finding a workout buddy. You’ll incorporate two major components that fight inflammation: socializing and exercising. (Courtesy Spectrum Health Beat)
Tamping down inflammation is a must for people with a chronic inflammatory diseases like rheumatoid arthritis or lupus.
But you can be exposed to damaging inflammation without having a specific medical condition.
Inflammation prevents the body from adequately reacting to stressors and puts the aging process on an unwanted fast track, increasing the likelihood of problems like heart disease.
The negative effects of inflammation can be so significant that leading researchers from the University of Bologna in Italy coined the phrase inflamm-aging.
So making anti-inflammation lifestyle choices is good for everyone.
How to avoid inflamm-aging
Eat a heart-healthy diet focusing on foods like fatty fish, fruits and vegetables. Keep in mind that sugar is highly inflammatory.
Get active with moderate cardio exercise. Remember: Good health guidelines call for 30 minutes a day on at least five days per week.
Lose excess weight, especially if you’re carrying those pounds around your middle.
Avoid exposure to all forms of secondhand smoke and, of course, if you smoke, quit.
Limit alcohol to one drink per day if you’re a woman, two if you’re a man.
Clock seven to eight hours of sleep every night. Some people need more, others need less, but this is the sweet spot between not enough and too much.
Manage stress. Stress is often unavoidable, but you can minimize its effects with techniques like deep breathing and meditation.
Stay social with strong connections to friends and family.
Also, talk to your doctor about ways to boost heart health and any other steps appropriate to your needs to counter inflammation.
When it’s time to move into an assisted living facility, everyone involved in the move will have a lot of questions. If you are helping a loved one decide which community is right for them, you should be asking a lot of questions during tours.
Before going in, you’ll probably have a general idea of the things you need to know and the topics you’ll want to cover. You definitely need to cover basic housekeeping questions like:
Cost and payment options
Insurance coverage
Waitlist
Discharge policy
What services are included and which are extra
But, there are other, more specific questions regarding lifestyle, quality of life and the general feel of the facility that you should be asking. Often, these questions reveal more about the community and are more important than the “housekeeping” questions. If you’re looking for assisted living in Grand Rapids, Michigan, or anywhere, make sure to ask the following questions.
What are the “age in place” options?
If your loved one is thinking about leaving their home for assisted living, it’s probably going to be a big change. Once they make the move, consistency will be important and another move will be the last thing on everyone’s mind. Before you choose an assisted living facility, ask about the level of care they can offer if your loved one experiences any health changes or setbacks? Do they have the services to care for them if they experience dementia or if they lose mobility? What about hospice? Is this a community your loved one can stay in as long as they need to? Make sure the next move they make is as permanent as possible.
How many personal items are allowed?
Personal touches are important when it comes to feeling at home in a new environment. How much of their own furniture, decor and home items can your loved one bring with them to their new home? Will they be able to completely outfit their apartment with their own furniture and favorite rugs? Will there be room for their favorite books, pictures, or wall art? Bringing a touch of home may be an important deciding factor in choosing a place so it’s an important question to ask.
What services are offered on site?
The services offered on site can make a facility feel more like a community than just a place. By offering beauty salons, libraries, cafes, mailboxes and even walking paths, residents can make their own appointments and attend them without leaving the facility. This can add a level of independence and they won’t need to rely on rides or public transportation to enjoy these small pleasures.
What are other residents/families saying?
During your tour, take some time to aim questions not just at the staff, but at other residents. Try to time a visit when other families will be visiting so you can chat with them as well. Ask about the general mood of their loved one, their activity levels and what their favorite things to do are.
What types of activities, either within or outside the facility, are offered?
How will the facility help your loved one remain active, engaged and social? While many residents will want to plan and attend their own activities outside the facility, it may be best for some to stay close. For these residents, it’s comforting knowing that there will be activities for them to participate in whether or not they choose to leave the community daily or stay. Daily activities and an active social life are important to everyone’s well-being and are particularly important within an assisted living facility.
Don’t just ask surface level “housekeeping” questions. To get a feel for what life will look like within a community, dig deeper and ask questions that matter.
Here are 10 suggestions from the U.S. Centers for Disease Control and Prevention:
Test your smoke and carbon monoxide detectors every month. Yes, this is an addition to changing the batteries once a year.
Wash your child’s toys just as you do your hands. (Think of how much time they spend on the floor.)
Wipe up spills as soon as they happen to avoid bacteria growth.
Put together a mini health kit and tuck it into your daily tote. Include adhesive bandages, alcohol wipes, pain relief medication, hand sanitizer, a mini tube of sun protection and an instant ice pack.
Make that wellness appointment you’ve been putting off. Ask if you need a tetanus booster. It’s a must every 10 years.
Put the poison control number—800.222.1222—on all phones and make sure all family members know when to call it.
Before leaving the house do a double check for safety. That means putting on sunscreen, sunglasses and a hat for a walk and other activities, or a helmet and other gear for bike riding, or looking at the treads of your shoes before a run.
Schedule a radon test for the air in your home. Have your water checked if you get it from a private well.
Change your contact lenses on the right schedule. Don’t risk eye health by trying to extend their life past the prescribed usage, whether they’re dailies, monthlies or anything in between.
Can’t do a full floss after lunch? Use dental picks to get rid of food caught between your teeth and prevent bacteria buildup.
The evidence continues to mount that staying socially engaged as you age helps keep dementia at bay.
In a new study, British researchers found that being socially active in your 50s and 60s may reduce the risk of developing dementia.
The findings showed that people in their 60s who interacted with friends nearly every day had a 12% lower risk of developing dementia than people who saw a couple of friends every few months.
“This has important implications for people in middle-age as it suggests that keeping socially active is important for brain health. We know that it has other health benefits in terms of benefiting physical and mental health,” said lead researcher Andrew Sommerlad, a research fellow in the division of psychiatry at University College London.
Social activity during midlife was linked with better memory and reasoning skills, he said.
“We think this may be because social contact gives us a chance to exercise different aspects of thinking, like memory and language, which may make people more resilient against the damage which accumulates in the brain in people who develop dementia,” Sommerlad explained.
For the study, Sommerlad and his colleagues collected data on more than 10,200 people who took part in the Whitehall II study between 1985 and 2013. During that time, the participants were asked about their contact with friends and relatives.
In 1997, the study participants also took tests of their thinking abilities. The group was followed until 2017.
The researchers also found an association between being socially active and dementia risk for those who were 50 and 70, but it wasn’t statistically significant.
Sommerlad said that other studies have shown similar results, but this study followed people for a much longer time.
“This gives us much more confidence in the idea that more social contact may reduce dementia risk, although a study like this can never definitively prove it,” he said, since it can only show an association.
In any case, Sommerlad encouraged people to stay connected.
Dr. Sam Gandy is director of the Mount Sinai Center for Cognitive Health and NFL Neurological Care in New York City. He said, “I tend to believe these findings are correct.”
Many studies have shown that being mentally and physically active affects keeping the mind sharp, he noted.
“Physical activity, mental stimulation and social engagement are popping up in these studies left and right all around the world,” Gandy said.
Some patients in these studies may have the beginnings of mild cognitive impairment, which is an early stage of dementia, he said. But he is confident that this possibility is well known and researchers can take it into account.
The bottom line for Gandy is that keeping your blood pressure and cholesterol low and maintaining a healthy weight along with eating a healthy diet—and staying mentally and socially active—is the best recipe for delaying or preventing dementia.
Some studies have suggested that even people with dementia can benefit from a healthy lifestyle, he added.
Gandy thinks that for those with early signs of dementia, these interventions might have some value.
“But not for those with mid- to late-stage dementia or those who are bed-bound,” he said.
The report was published online recently in PLOS Medicine.
Do you eat healthy during the week, then ease off the brakes on the weekend? You’re not alone.
But such a five days on-two days off eating regimen can erode diet quality, according to a study published recently in the Journal of the Academy of Nutrition and Dietetics.
Not only did participants take in more calories on weekends than on weekdays, they were less healthy calories, to boot.
They consumed more alcohol and fat, and ate less of the good stuff, like yogurt, fruits, dark green and orange vegetables, chicken, nuts and seeds, and whole grains.
And if the calories you consume on the weekend exceed the number you take in during the week, that’s a net surplus—read: weight gain.
Besides stalling any weight-loss efforts, weekend junk-food binges can also negatively impact the healthy bacteria in your gut.
A lab study published in Molecular Nutrition & Food Research found that cycling on and off junk food was almost as detrimental to the delicate balance of the gut microbiome as eating it all the time.
In particular, a junk-food diet reduces the microbes needed to metabolize flavonoids, a category of micronutrients thought to help with weight loss and brain health.
If you look forward to letting loose on the weekends, find other ways to unwind.
For instance, try a new activity—you’ll burn more calories and boost your weight-loss (or control) efforts.
If going out for a big brunch is your downfall, schedule a trip to the gym instead.
Weekends are also perfect for doing some healthy cooking. Make enough to have for brown-bag lunches so weekday eating is more satisfying.
Waistline and cardiorespiratory fitness are but two areas where health suffers when a sedentary lifestyle takes hold. The good news: The body responds just as quickly to positive lifestyle changes. (Courtesy Spectrum Health Beat)
A new study proves that the old adage “use it or lose it” is definitely true when it comes to fitness.
After just two weeks of sedentary behavior, formerly fit people had:
A decline in heart and lung health
Increased waist circumference
Greater body fat and liver fat
Higher levels of insulin resistance
“The study showed that two weeks of reduced physical activity—from approximately 10,000 steps per day down to 1,500 per day—caused changes in health markers that are associated with Type 2 diabetes and cardiovascular disease,” said study author Kelly Bowden Davies. She’s a lecturer at Newcastle University and the University of Liverpool in the United Kingdom.
But the good news from the study is that the body seems to quickly bounce back once you start moving again.
“It’s important to note that when people resumed their normal activity levels after this period, the negative health changes were reversed,” she said.
The researchers recruited 28 healthy, regularly active adults. Eighteen were women. The average age of the study volunteers was 32.
Their average body mass index—a rough measure of body fat based on height and weight measurements—was just over 24. A BMI under 24.9 is considered normal weight.
The study volunteers had been quite active, normally clocking about 10,000 steps daily.
Bowden Davies said most of this was just from daily activity, rather than structured exercise. She said they usually participate in no more than two hours of structured exercise weekly.
The researchers asked the volunteers to cut their activity drastically. They dropped an average of just over 100 minutes a day, the researchers said.
After two weeks of couch potato life, the study volunteers underwent a battery of testing. These results were compared to findings measured when the study started.
Bowden Davies said cardiorespiratory fitness levels dropped by 4% in just two weeks.
Waist circumference rose by nearly one-third of an inch. Liver fat increased by 0.2%. Total body fat went up by 0.5%. Insulin resistance increased and triglyceride (a type of blood fat) levels went up slightly.
Fourteen days after resuming activity, these measures all bounced back, the investigators found.
“Even subtle increases in activity can have a positive effect on health. Moving more and breaking up sedentary activity is encouraged,” Bowden Davies added.
Dr. John Osborne, an American Heart Association spokesman, said this was a very interesting and somewhat surprising study.
The findings validate advice he gives his patients.
“If you can be a shark or a turtle, be a shark—always moving. This study showed you can lose the benefits of exercise very quickly, but the good news is that when they became sharks again, all the benefits came right back.”
Another expert who reviewed the study, Dr. Edmund Giegerich, chief of endocrinology and vice chairman of medicine at NewYork-Presbyterian Brooklyn Methodist Hospital in New York City, was also somewhat surprised by the magnitude of changes that happened in just two weeks.
Giegerich said the study confirms how important it is to stay active.
“Going from being sedentary to more active can help a great deal in preventing the onset of Type 2 diabetes. Just try to be more active. You’ll feel better, and if you’re trying to lose weight, it can help a little. You don’t have to run a marathon. Walking is fine. Just get up and get moving,” he advised.
Both experts pointed out that the study was small—and in a larger group, the findings might be different.
The study was also only done for a short period of time.
Bowden Davies, Osborne and Giegerich all suspect that if people who are at a lower fitness level stop almost all of their activity that the results might even be worse.
The study was presented recently at the European Association for the Study of Diabetes meeting, in Barcelona. Findings presented at meetings are typically viewed as preliminary until they’re published in a peer-reviewed journal.
Though the decision to move to assisted living may be bittersweet or difficult, making the process of moving easy and fun can help a new resident settle in more quickly and begin the enriching lifestyle that assisted living communities provide. Here is a rough timeline of how to plan the move to assisted living in the coming year. Let’s get started!
6+ Months ahead:
Six months or more ahead of the move may seem like a long ways away, but it’s never too soon to start decluttering. Start sorting out keepsakes, allowing plenty of time and opportunities to talk about the memories associated with them. Friends and family may feel similarly attached to objects such as childhood artwork or trophies, so it’s great to get everyone involved in this first stage. Giving things full of memories to family is a great way to keep them around while decluttering. If you can, limit sorting to only about one to two hours per day, and keep things light and companionable.
In terms of logistics, gather up important or sensitive documents, and if necessary, go over them with trusted accountants, doctors, and other professionals to determine what needs to be kept.
It’s also time to begin searching for a real estate agent, if necessary. Gather a few options and go with the best fit for you.
Also, start planning creative meals with pantry and frozen food items. Who knows what you’ll come up with?
3 Months ahead:
Contact your assisted living community and obtain a floor plan for you or your loved one’s future apartment. Start planning what goes where, and don’t be afraid of downsizing. Make lists! Are you giving furniture to friends and family, and if so, who gets what? What are essential medications and toiletries that need to get to the apartment? Start decluttering in earnest, and research moving companies if finances allow.
2 Months ahead:
Visit the assisted living community and start getting familiar with their facilities. Making a new home is daunting, but the more comfortable you are with the space before you move, the better. Plan a garage sale and start donating any furniture, decorations, clothing, or other items. It’s also important to make plans for any pets – can they come with you, or do they need another home?
1 Month ahead:
Buy packing materials, such as boxes, tape, and labels, and start packing non-essential items slowly. Be sure to label everything clearly to make unpacking simple. Start donating frozen and canned foods to local food pantries.
This is also a great point to notify the post office, utilities, banks, credit cards, and others about you or your loved one’s change of address. Make a list of everywhere your address needs to be changed and check it off as you go.
2 Weeks ahead:
Get family and friends together for packing and cleaning. Leave no stone unturned! Coordinate plants and valuables, and consider leaving them in a trusted family member’s care so they don’t get neglected in the action.
1 Week ahead:
Pack a day-of-the-move kit, including toiletries, clothes, and bedding. Check and double check rooms, and get rid of any remaining food in order to defrost the refrigerator.
Moving day:
Work with your movers on fragile or special pieces, but most of all, stay relaxed. You’ve done all the legwork, so focus on you and your loved ones today.
After move-in:
Arrange lots of visits with family, and make a goal to try out one new activity every day. Pretty soon, it’ll feel just like home!
Moving to assisted living in Michigan doesn’t have to be a hassle. By leaving yourself plenty of time and doing things little by little, your 2018 move will be just an exciting next step.
