Category Archives: How-To’s

Senior volunteers: 7 ways to get involved in the community

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


After retirement, you may find that you have a lot of extra time on your hands that you don’t know exactly what to do with. While having different hobbies and finding social activities can help fill the time, another thing to consider could be volunteering some of your time within your local community.


Senior volunteers are especially great for charitable programs and other organizations because your free time is more flexible than that of many other volunteers. Being able to make a difference no matter what your age is has benefits both for you and for your community. Here are some reasons why you should get involved and some different areas you can volunteer in.

Why is it important to get involved?

There are many societal and moral benefits to volunteering your time which we are all well aware of. However, there are other benefits of volunteer work that can have a  more direct impact on your life and your health.

Volunteering is good for your cognitive health

By being engaged through activities like volunteering, you can lower your risks of memory health issues like dementia. Staying active and keeping your mind busy in healthy ways can significantly decrease your chances of getting memory diseases like dementia or Alzhiemers as you continue to age.

Volunteering prevents senior depression

Senior depression and isolation is a very serious condition that can lead to a degradation of both your mental health and your general physical state. Meeting new people and remaining active in your community can help you avoid feelings of loneliness and isolation that often arise after retirement.

Volunteering encourages physical activity

It can be hard to stay physically active as a senior, but volunteering is a great way to get in some more activity and movement than you might normally get in a day. From walking as you clean up litter, to helping cook food at a soup kitchen, to playing games with kids, there are plenty of opportunities for healthy activities while volunteering.

1. Food drives and soup kitchens

One of the simplest ways to help out in your community as a senior volunteer is helping feed the hungry through food banks, soup kitchens, food drives, and organizations like Meals on Wheels. These kinds of volunteer opportunities have a major impact on those in need.

2. Helping other seniors

Senior volunteers are able to understand other seniors better than younger volunteers, so there are plenty of opportunities to help seniors with dementia and memory care, socialization, and caregiving through programs like Seniors Helping Seniors.

3. Tutoring and teaching

You don’t need to have been a teacher to be able to help kids and younger people learn. Most people looking for tutoring just need someone who is willing to go at their pace and clearly explain, which senior volunteers can provide. Local schools and after-school care programs are often looking for volunteers to help with tutoring.

4. Work with youth and younger generations

Teaching isn’t the only way you can help younger generations. There are many programs where you can work with youths like Foster Grandparents. Foster Grandparents provides role models and mentors for children across America who need help with reading, who have been abused or neglected, or who have disabilities, among other things.

5. Help with animals and animal organizations

Volunteering with animal shelters or local animal rights groups can bring your love for animals into your retirement years. Shelters are always looking for people to help take care of animals and make sure all these lovable creatures get the attention they deserve.

6. Volunteer with your past career

You can use the skills you gained in your previous career in your volunteering efforts. There are plenty of people who would benefit from your expertise in areas like:

7. Clean up the environment

Another big area that is in need of senior volunteers is the environment. Cleaning up litter from parks and streets in your community can make a difference not only on the environment, but in the appearance of your local community, as you are able to see the direct impact of your volunteer work.

Find a cause that matters to you

While these are some of the most popular volunteering opportunities for seniors, there are plenty of other causes that need the help of senior volunteers. Finding a cause that is important to you helps you maintain your dedication, as the motivation behind your volunteer work strongly resonates with you.


Doing some research into your favorite causes and letting that inform which organizations or programs you reach out to can help ensure that your volunteer work is going to the people you are most proud to volunteer with. Your assistance is invaluable to many different groups, and both you and your community will benefit from your volunteer work, no matter where you focus your efforts.


Reprinted with permission from Vista Springs Assisted Living.



Want a fitter ticker? Drop the clicker

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Want to live a long life? Consider breaking up your TV. (Courtesy Spectrum Health Beat)

By American Heart Association, HealthDay


People who watch less TV and are physically active live more years free of heart disease, according to a new study.


Past research has shown people who are highly physically active tend to live more years free of cardiovascular disease.


But researchers of a study published recently in the Journal of the American Heart Association wanted to look specifically at how TV viewing habits fit into the equation.


Using data from 13,534 people ages 45 to 64, investigators studied three factors—how much TV people generally watched, how often they were physically active in their leisure time and how long they lived without having a stroke, heart failure or coronary heart disease.


After an average of 27 years, people who were highly active and watched little or no TV lived about two and a half years longer free of stroke, heart failure and coronary heart disease than those who often watched TV and weren’t active.


TV watching impacted health regardless of physical activity, the study found.


Those who seldom watched or never watched TV lived about a year longer free of each type of cardiovascular disease than those who often watched TV.


“This study suggests that engaging in any physical activity and viewing less TV could help you live more years free of (cardiovascular) disease,” said Carmen Cuthbertson, the study’s lead author.


“Because there’s such a large cardiovascular disease burden in the U.S., we wanted to focus on how to extend the years you live in health,” said Cuthbertson, a postdoctoral fellow in the epidemiology department at the University of North Carolina at Chapel Hill.


The study was limited, she said, by the fact that participants were asked only about “leisure time” activity and not about household chores or physical activity during work or commuting.


She said she’d like future studies to incorporate wearable devices to track physical activity and sedentary time.


Bethany Barone Gibbs, a professor of health and physical activity at the University of Pittsburgh who was not involved in the study, applauded the research for focusing not on death, but on how people can live longer lives free of cardiovascular diseases.


While the results don’t prove frequent TV watching causes heart disease, she said, its findings help clarify how physical inactivity affects health.


“Studies have shown that people who sit for hours at a time develop various vascular dysfunctions—blood begins pooling in the legs and circulation gets worse, especially in the extremities, which we think causes vascular damage that can lead to the long-term development of heart disease,” said Gibbs, vice chair of the American Heart Association’s Physical Activity Committee.


“TV watching is just one domain of sedentary behavior, but it’s also a really modifiable behavior,” she said.


The study began in the late 1980s before smartphones and the internet impacted how long people sit in front of screens, Gibbs said. She called for new in-depth research into how cardiovascular health is affected by overall sitting time as well as binge-watching TV.


“Now, we can sit back and not even have to lift a finger to watch the next show on Netflix,” she said. “I think television-watching is becoming an even more important target when it comes to behavior change and reducing our risk of cardiovascular disease.”


Reprinted with permission from Spectrum Health Beat.




Are you a caregiver? Take care of yourself, too

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Joining social groups and establishing their own support network is an essential component to a caregiver’s quality of life. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


If you’re a caregiver for a family member, you need to look after your own mental health to provide the best care for others, an expert says.


Caregivers are at increased risk for depression and anxiety.


Clinically significant symptoms of depression occur in 40%-70% of caregivers, and major depression occurs in 25%-50% of these caregivers, according to the Family Caregiver Alliance.


“Taking time to care for yourself is not selfish. In order to have the strength to care for a loved one, it is extremely important that caregivers take care of their own physical and mental health,” said Dr. Vassilios Latoussakis, a psychiatrist at Gracie Square Hospital, a psychiatric facility in New York City.


Latoussakis offered the following advice.


Pay attention to your stress levels, he said in a hospital news release. If you find yourself crying, losing your temper or having fantasies of rescue or flight, seek help.


Stress can affect your physical health, causing problems such as headaches, sleep issues, heart troubles, high blood pressure, and elevated fat and sugar levels.


If you’re feeling the effects of stress, make an appointment with your primary care provider, Latoussakis advised.


There are a number of ways to reduce stress, including regular physical activity, relaxation techniques such as breathing, yoga or mindfulness, making time to see friends and doing activities you enjoy.


It’s important to have a support network of people with whom you can talk, confide and gripe.


Another good idea is to join a support group of caregivers where you can share concerns, practical issues and problems, Latoussakis said.


More than 34 million Americans have provided unpaid care to an adult aged 50 or older in the past year, according to the National Alliance for Caregiving and AARP.


Reprinted with permission from Spectrum Health Beat.



A top cardio plan: Get a canine

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Researchers have found that dog owners are more active — and the benefits may extend to diet and blood sugar levels. (For Spectrum Health Beat)

By Amy Norton, HealthDay


Your dog might be your heart’s best friend, if a new study is any indication.


Researchers found that compared with people who had no pets, dog owners tended to have fewer risk factors for heart disease: They got more exercise and had healthier diets and lower blood sugar levels.


Even compared with other pet owners, they were doing better with diet and exercise.


The study of nearly 1,800 Czech adults is not the first to suggest our canine friends can do our hearts good. In fact, in 2013 the American Heart Association issued a scientific statement saying that dog ownership is likely linked to a lower risk of heart disease.


That was largely based on evidence that people with dogs are more physically active. The new findings suggest the benefit might extend to diet and blood sugar levels.


It’s easy to see how having a dog could get people moving, according to senior researcher Dr. Francisco Lopez-Jimenez.


And it’s possible that dog owners’ lower blood sugar levels were related to their exercise habits, said Lopez-Jimenez, a cardiologist at the Mayo Clinic in Rochester, Minn.


It’s less obvious, though, why dog ownership would encourage a healthier diet. One possibility is that the two are not directly related, he said.


On the other hand, past research has shown that dogs do more than demand walks and get us moving: They offer companionship and emotional support, according to Lopez-Jimenez.


“They can decrease your feelings of loneliness and give you a sense of purpose,” he said. “You have someone to look after.”


And that, he speculated, might encourage people to take better care of themselves.


Dr. Glenn Levine, a volunteer medical expert with the AHA, was lead author of its statement on pets and heart health. He said that, overall, there is “reasonably good data” that adopting a dog can increase people’s physical activity levels.


“That’s the strongest and most direct (cardiovascular) benefit,” said Levine, who is also a professor at Baylor College of Medicine in Houston.


He agreed, though, that pets might support heart health in less-direct ways, too.


“There may be other benefits as well—including reduced stress, greater companionship and happiness, and other factors that could lead people to take better care of themselves,” he said.


For the study, the researchers used data from a health survey of 1,769 Czech adults, aged 25 to 64.


Overall, more than two-thirds of dog owners (67%) met the “ideal” AHA recommendations for exercise. That means 150 minutes of moderate aerobic exercise, or 75 minutes of vigorous activity, each week—along with muscle strengthening exercises a couple of days per week.


In contrast, only 48% of people without pets met that ideal, as did 55% of other pet owners, the findings showed.


When it came to diet, few people met the AHA ideal, which includes plenty of fruits, vegetables, beans, fiber-rich grains, fish and lean meat.


But dog owners were doing better than others: Fewer than 7% scored in the “poor” range for diet, versus 16% of people without pets and 13% of other pet owners.


Dog owners did, however, fall short in one heart-health measure: Their smoking rates were highest.


It’s not clear why, according to Lopez-Jimenez—and it might not hold true in other countries, such as the United States. In general, smoking is more common in Eastern Europe.


The bottom line, according to Levine, is that people might enjoy health benefits from having a canine companion. But the AHA does not advocate adopting a dog for that purpose.


“The primary purpose of adopting or rescuing a dog should be to give the dog a loving and caring home,” Levine said. “The health benefits that may come from this are a bonus.”


The findings were published recently in Mayo Clinic Proceedings: Innovations, Quality & Outcomes.


Reprinted with permission from Spectrum Health Beat.



Cope with the ‘perfect storm’ of menopause

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A healthy diet is the best way to lose pounds during menopause. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Menopause is often referred to as a “perfect storm” where all the odd changes and symptoms women experience collide.


This collision creates insulin resistance resulting in increased belly fat.


At the Spectrum Health Medical Group Midlife and Menopause Clinic, we have an entire team to help women with menopause symptoms, including weight gain.


One of our team members, Irene Franowicz, is a registered dietician who practices what she preaches. She encourages healthy eating and cooking and she teaches others how to prepare healthy foods in her weight management program, Eating the Mediterranean Way with Low Glycemic Carbohydrates.


Even better, Irene demonstrates techniques to counteract the effects of aging and menopause.


Right before and during menopause, one of the most common complaints women experience is weight gain. Many of my patients say, “I am doing the same things with my diet and activity level, but I keep gaining weight.”


One of my patients—we’ll call her Sarah—has experiencing this. At age 49, Sarah struggled to stop gaining weight. She knew she already had a bit of a weight problem, and at age 45 she noticed it was becoming more difficult to lose weight.


Busy juggling family and work, Sarah would often eat on the run as she and her family headed out the door to soccer games, school events and other functions. She exercised when she could, but it wasn’t enough. To make matters worse, when Sarah was 48 years old, she broke her foot and couldn’t move around for five weeks.


Unfortunately, she gained 15 pounds during that time.


Sarah knew her risk of gaining even more weight was high, because she had two strikes against her: she had diabetes when she was pregnant and diabetes ran in her family.


When her periods became very sporadic and she started having hot flashes, she came to see us in the Midlife and Menopause Clinic. From this visit, Sarah learned she was in perimenopause and smack dab in the middle of a perfect storm.

Modify meals

Sarah came to the right place for answers.


We helped her understand that her low estrogen was making her metabolism worse by making her more insulin-resistant. As a result, her body was storing every calorie it could.


No wonder she continued to gain weight. She was trying very hard to make some positive changes, including getting more sleep, drinking more water and exercising more regularly. Sarah still needed more help with her diet, so we sent her to Irene’s class at Spectrum Health.


Irene centers her teaching on the Mediterranean diet because it is low glycemic, meaning it’s low in simple sugar.


Irene’s real passion is working with women in perimenopause and menopause and teaching them how to eat in a way to overcome weight gain. Her low glycemic meal plans are carbohydrate-controlled and high in antioxidants. She created the Mediterranean diet program to help the thousands of women who come to her and say, “I can’t seem to lose weight any more, even though I am eating the same.”


In her classes, Irene offers ideas for meal plans, plus recipes for breakfast, lunch, dinner and snacks. Each week, the participants sample delicious recipes and leave with a list for grocery shopping.


Irene has seen great success in women who have adopted her Mediterranean diet program and she enjoys teaching how dietary modifications can reverse the metabolism. It’s simple—even with small weight loss, sugar levels drop.


After seeing me and then talking to Irene, Sarah was thrilled to learn we’re all teaching the same concepts.


She started preparing meals in advance and making healthy, tasty snacks for her entire family. Before too long, Sarah had lost 9 pounds and her sugar level dropped while her energy level went up—she was overjoyed.


Instead of feeling like her life was on the downslide, Sarah now envisioned a much brighter future for herself. She even considered joining Irene’s strength training and yoga classes, something she never thought she could do.


Using a team approach to health care, Irene and I often refer patients to each other. When Irene sees women struggling with hormone issues, she refers them to us in the Midlife and Menopause Clinic and we also send patients to Irene’s classes. We share our skills to provide a wide net of support to as many women as possible.


Reprinted with permission from Spectrum Health Beat.



Dealing with burnout

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By Tony Schnotala, LMSW for Cherry Health


Have you ever felt like you are running out of energy for life? I’m not talking about being tired after a long day, needing space after arguing with someone, getting stressed about bills, or worrying about what your boss thinks of you. I’m referring to a form of fatigue that creeps in slowly over time, somehow never fading and always getting stronger. It’s a phenomenon called burnout, a term seldom used in modern medicine, but a powerful word that reflects this problem.


Burnout is the process of dealing with chronic stress, anxiety, and mental or physical energy used that results in a person never seems to be able to ‘recharge’ and feel rested and relaxed. It’s like a single parent never having a break from caring for a newborn, whose free time is used to think about laundry, dinner, rent, and a mind full of other problems. As you can guess, a person who is constantly ‘on the go’ will eventually run out of energy. Unlike normal fatigue, burnout doesn’t allow us a chance to rest and recover. Instead, we push ourselves harder and longer until we can no longer do much of anything. Our mind and body ‘crash and burn,’ so to speak, and we may find ourselves hating our life and seeing few options.


Fortunately, burnout can be recognized as it starts to develop, and we can learn how to deal with it. Here are a few things you can ask yourself to determine if burnout is happening to you:

  • Do I feel that I have no energy or desire to do anything these days?
  • Am I typically on ‘auto-pilot’ when I am working or spending time with others?
  • Do I remember the last time I took a break and really enjoyed my time without worrying about something?
  • Am I afraid that I can’t do my responsibilities anymore?
  • Do I find myself fantasizing about quitting work or other responsibilities?
  • Am I losing my temper easily, or have little patience with people I love?

Preventing and recovering from burnout are similar. Here are some options to address burnout:

  • Recognize that you feel overwhelmed and need to do something about it.
  • Try to prioritize needs, and put aside tasks are not imperative.
  • Ask for help with responsibilities so tasks are not all up to you.
  • Find time for small breaks throughout the day to relax you mind and body.
  • Consider medication and/or mental health therapy for long term benefits.

A final note: Anyone can experience burnout, and it takes awareness, humility, and strength to recognize our limits so we can recover from burnout. If we ignore our self and our needs, our body will force us to stop, and we may wish we were had taken actions to prevent the damage.


Reprinted with permission from Cherry Health.




The benefits of being physically fit

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A single goal can change an entire lifestyle. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


The doctors at Spectrum Health Medical Group and in our OB/Gyn practice are always encouraging our patients to be physically active.


The benefits of living an active lifestyle include keeping your cholesterol, blood sugar and weight under control; preventing cancer, type 2 diabetes and heart attacks; and improving your sleep.


Even better, regular physical activity also reduces falls, joint pain and depression. It helps you feel better about yourself.


Fitness is something that can be measured and improved, and it starts with having a goal.


When I talk to my patients about fitness and goals, I am always reminded of a patient I’ll call Cathy.

Cathy aims to get ‘hot’

While rushing from one room to another in my office one day, I came around a corner too quickly. I almost ran into a woman I didn’t know, so I excused myself.


She stopped me and said, “You don’t recognize me, do you?” I confessed that I wasn’t sure who she was, and she said, “Then you probably don’t remember what you said to me last year, either?” Again, I admitted that I did not. She continued, “You asked me how I wanted to be in the next year when I turned 50, and I had to really think about it. I decided I wanted to turn 50 and feel ‘hot’. So, I decided I would do what it would take, and I just ran my first half marathon. Now I feel ‘hot’!”


We stood there in the hallway for a few minutes and talked about her transformation, and hers was such a great story of how a single goal could change an entire lifestyle.


Cathy’s story began about a year before our chance encounter in the hallway of my office. She had come in for her annual exam, and she was discouraged about her weight and overall fitness level. She left my office that day approximately 25 pounds over a healthy weight, had belly fat she didn’t like, and wore clothes two sizes larger than she wanted.


Like many women, Cathy had a very busy work life, and she barely had time for anything besides work and family. It seemed that after a long work day, her evenings were filled with preparing dinner, packing lunches and helping her kids with homework.


Cathy would try to take a walk on the weekends, but she didn’t have time to exercise regularly, and she got winded just walking up a flight of stairs. She didn’t do any strength training, wasn’t flexible and often complained of leg cramps.


And the list of bad habits went on, including:

  • Drinking too much coffee and not drinking enough water
  • Eating on the run
  • Eating very few fruits and vegetables other than an occasional salad for lunch

Cathy knew that she wanted to look “hot,” but she also knew she had a lot of planning and work to do if she was going to become the person she envisioned in her mind.


During her annual visit, I mentioned the Presidential Fitness Test (adultfitnesstest.org) as a way to find a general measure of how she compared to other women her same age. She looked it up, saw what she was up against, and created a goal to help her on her journey to better health.

Achieving her goal

Cathy’s goal: She wanted to be fit. More specifically, she wanted to be able to run at least three miles, be physically stronger and more flexible. She knew she would not only feel better about her appearance but also be stronger as she faced her next 50 years of life. Her goal kept her motivated when it would have been much easier to give up.


Of course, there were barriers that Cathy knew she would need to overcome—time, motivation, energy and knowledge. During her visit, we talked about starting small so she wouldn’t get discouraged and give up.


She took my advice and started taking walks whenever she had even a little free time—at lunch, after work (before making dinner), and after dinner. Cathy began doing sit-ups and push-ups in the morning before her shower, and stretching every night before bed.


As the weeks and months went on and she had increased energy, Cathy added more to her routine. Her walks turned into a walk/run combination, eventually running more than walking. She started with just 15-20 minutes of exercise at one time but gradually increased the time as she became stronger.


One thing that really helped Cathy stay positive was to measure her exercise by time instead of distance or speed. This proved to be very beneficial to Cathy and helped her keep working toward her goal.


It also helped that Cathy’s husband and kids supported her efforts to become more physically fit. Her husband would take walks with her at night after dinner, and her son rode bikes with her on the weekends. She even found herself wanting to go for a walk instead of grabbing coffee with a girlfriend.


Cathy’s hard work and persistence began to pay off. At that point, she had dropped one pant size, her belly fat started to decrease, and she no longer had leg cramps. More importantly, Cathy’s blood pressure improved, her cholesterol decreased, and her blood sugar made it to the normal range.


As Cathy’s activity level increased, her numbers continued to go down. She was encouraged to keep on her journey, and by the time I saw her, she had run a half marathon, gone down three pant sizes, and lost 35 pounds.


She said she’d never felt better in her life. Although it took almost a year, Cathy met her goal and turned 50 feeling “hot.”


Reprinted with permission from Spectrum Health Beat.


Infected by a good mood?

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Happiness is contagious among teens. (Courtesy Spectrum Health Beat)

By  Robert Preidt, HealthDay


A good mood is infectious among teens, but depression is not, a new study suggests.


Researchers looked at more than 2,000 American high school students to see how they influenced each others’ moods. They found that a positive mood seems to spread through groups of teens, but having depressed friends doesn’t increase a teen’s risk of depression.


In fact, having plenty of friends in a good mood can halve the chances that a teen will develop depression over six to 12 months. Having a lot of happy friends can also double the likelihood of recovering from depression over the same time period, the researchers found.


However, the study could only show an association between happy friends and a lower risk of depression or a faster recovery from depression. It cannot prove a cause-and-effect relationship between these factors.


“We know social factors, for example living alone or having experienced abuse in childhood, influences whether someone becomes depressed. We also know that social support is important for recovery from depression, for example having people to talk to,” study author Thomas House, a senior lecturer in applied mathematics at the University of Manchester in the U.K., said in a university news release.


“Our study is slightly different as it looks at the effect of being friends with people on whether you are likely to develop or recover from being depressed,” he added.


These findings suggest that promoting friendships, through such activities as social clubs, might help guard against depression, House noted.


“This was a big effect that we have seen here. It could be that having a stronger social network is an effective way to treat depression. More work needs to be done but it may that we could significantly reduce the burden of depression through cheap, low-risk social interventions,” House concluded.


Reprinted with permission from Spectrum Health Beat.


4 keys to quality living

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By Len Canter, HealthDay

Taking a moment each day to journal or plot out your thoughts could help you improve your focus, a key aspect of your well-being. (Courtesy Spectrum Health Beat)

If you’re satisfied with your life, you probably have emotional well-being.


Emotional well-being can be mastered just like any other skill, according to Richard Davidson, founder of the Center for Healthy Minds at the University of Wisconsin-Madison.


How? By developing four key traits, said Davidson, a neuroscientist.

Resilience

The first is resilience. Research at the Center for Healthy Minds found that, over time, regular mindfulness meditation can help you learn how to bounce back from adversity.


Mindfulness meditation teaches you to become aware of your thoughts and emotions, center yourself and decide how you would like to proceed with the rest of your day. Find out more at mindful.org.

Positivity

Having a positive outlook is the second key trait—both finding the positive in others and being positive in the way you approach life.


Another type of meditation called compassion meditation is said to bring measurable changes after two weeks of 30-minute-a-day sessions. The goal is to switch from being judgmental to being caring.

Focus

Next is improving your attention level. A Harvard study found most people spend nearly half of their waking hours not paying attention to what they’re doing.


Letting the mind wander typically makes people unhappy, the researchers concluded. Practice focusing on the here and now, one task or activity at a time.

Generosity

Finally, become more generous of spirit. This means feeling happy for others when they do well rather than being envious or bitter, emotions that only hurt you.


Generous behavior activates circuits in the brain that promote well-being while enhancing the lives of those around you.


Yes, it takes time and effort to change your thinking and the way you see the world, but the benefits are infinite. And the more you practice, the more natural it will feel.


Reprinted with permission from Spectrum Health Beat.



Women: Don’t suffer in silence

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A new study of pre-menopausal and menopausal women has helped shed light on how every woman experiences menopause differently, and what treatments are most effective. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


Every woman experiences menopause in her own unique way with a variety of symptoms.


She may suffer from hot flashes, night sweats, mood swings, weight gain, fatigue and a sense of not feeling right. Some of these symptoms may sound familiar to you—possibly all of them.


I’ve seen several patients recently who each complained of different issues related to menopause.


A woman I’ll call Peg had to stop wearing silk shirts to work because she sweat through each one. Another patient, Sue, became embarrassed in meetings because her face becomes very red when she makes presentations to her peers. Cindy felt depressed that even though everything in her life was great, she had a sadness she just couldn’t shake. And then there’s Gloria, who expressed frustration with weight gain she recently began experiencing.


The four women felt betrayed by their bodies.


Fortunately, I had some encouraging information to share with each of these patients, thanks to a comprehensive women’s health study called the SWAN study.


The Study of Women Across the Nation (SWAN) is an ongoing study that follows women between ages 42 and 52 in order to understand how they will experience the menopause transition. There are seven SWAN sites across the nation: Boston, Chicago, Detroit, Los Angeles, Newark, Pittsburgh and Oakland.


Each woman receives a physical exam that includes measuring her height, weight, waist circumference, blood pressure and lab work levels. The study also records whether or not she smokes, how much alcohol she consumes, her education status and family history. Race/ethnicity is categorized as African American, non-Hispanic Caucasian, Chinese, Japanese or Hispanic.


The results of the SWAN study are interesting and have helped doctors understand why each woman’s menopause experience is unique.


For example, the study showed that women who became at higher risk for heart disease—increased cholesterol, belly fat and blood sugar levels—tended to fall in the following categories: Hispanic or Japanese, less physically active, less likely to be highly educated, and most had higher BMI and cholesterol levels before the study began. Pre-diabetes was found to be a very high risk factor across all ethnic groups.


Another study done in Pittsburgh evaluated Caucasian and African-American participants at risk of depression. Twenty percent to 30 percent of participating women had new onset depression between the ages of 42 and 52.


The women in the study had an average age of 46, and 31 percent were African American. In addition, 34 percent had a family history of depression. The women who had a family history of depression proved to be more likely to be highly educated and have experienced at least one episode of depression.


The SWAN study has also taught doctors so many other important facts about women in menopause:

  • Hot flashes are different for each woman.
  • Women of color experience hot flashes for the longest period of time (average of 10 years).
  • Women of Asian descent have hot flashes for the shortest period of time, but they suffer more with depression and irritability.
  • Hispanic women suffer from hot flashes an average of 8.9 years.
  • Caucasian women experience hot flashes an average of 6.5 years.
  • The earlier women start having hot flashes, the longer they last.

There are so many other fascinating findings that have occurred as a result of this ongoing study, but the bottom line is that women do not have to suffer the symptoms of menopause.


There is help for you and plenty of research to back up the findings. Strong, scientific research is being done to help us know what works best and determine the safest method for treating menopause symptoms.


I recommend being active, drinking plenty of water, maintaining a healthy weight, staying off the sugar, and being grateful in your life daily. These are simple but very powerful tools used to combat the symptoms of menopause.


In addition, there are FDA-approved hormones that may help those who need them. They are a safe option for many women.


If you think you may benefit from this type of treatment, ask your doctor, or come see us at the Spectrum Health Menopause offices. If we discover that hormones are not safe for you, there are many other options to try.


Reprinted with permission from Spectrum Health Beat.



Get the dish on aging well

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Mediterranean food that’s full of vegetables, extra virgin olive oil, and fish tend to reduce insulin resistance. (Courtesy Spectrum Health Beat)

By Diana Bitner, MD, Spectrum Health Beat


The best way to get through midlife and menopause is to know the tricks.


One of the tricks for healthy aging is to eat the Mediterranean way. This way of cooking and eating is healthy, tasty, satisfying and good for staying on a budget.


Mediterranean cooking includes whole grains, lean protein such as seafood and chicken, extra-virgin olive oil and lots of veggies.


For flavor and health benefits, the recipes use lemons, lots of garlic, and spices such as oregano, dill and parsley.


There are so many options to consider, and my favorite cookbook for Mediterranean cooking is Live to Eat by Michael Psilakis.


He organizes everything by key items to keep on hand: Greek yogurt for sauces and dips, garden-fresh veggies and fruits, peppers, onions, roasted cherry tomatoes, tomato sauce and garlic confit. From these items, healthy meals are a snap.


Mediterranean cooking has been proven to reduce risk of heart disease, stroke and type 2 diabetes.


Insulin resistance is the common denominator for all these issues, which combined are the cause of death for a third of women.


Insulin resistance is when the blood sugar stays higher longer after consuming food—and especially higher after consuming simple carbs such as white flour pasta, white bread, white rice, alcohol or treats.


When blood sugar stays high, it can damage tissue and cause higher levels of insulin, which increase cravings for sugar, as well as promote storage of sugar into belly fat.


One of the other things sugar does is make blood vessel linings sticky, which allows fat to adhere to them, increasing the risk of a blockage.


The bottom line, a diet high in foods made with simple carbs cause preventable disease.


Learning how to cook the Mediterranean way can save lives.


Reprinted with permission from Spectrum Health Beat.


See the doctor in your PJs

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[huge_it_slider id=”73″]


By Eve Clayton, Spectrum Health Beat

Photos by Chris Clark


Kaitlyn Jones left school early one Wednesday in January because she felt awful: headache, body ache, chills, fatigue.


It must be the flu, she thought, noting how some of her fellow cosmetology students were among the many suffering from the virus this year.


She hoped she could get a prescription to treat it. But once she got home and learned she had a 102-degree fever, the last thing she wanted to do was get back into the car and go to the doctor.


So Kaitlyn, 18, took her mom’s advice and pulled up the MedNow app on her iPad.


Within minutes, she was having a video visit with Melissa Wilson, a nurse practitioner with MedNow, Spectrum Health’s telemedicine service.


MedNow lets anyone in Michigan who has access to a smartphone, tablet or camera-equipped laptop to receive non-emergency care from a Spectrum Health provider on-screen, 24/7.


“It was kind of like FaceTime,” Kaitlyn said. “Super easy.”

No waiting room

After she signed in to the app and picked the next available appointment time—in this case, immediately—Kaitlyn connected via video chat with a MedNow medical assistant, who got her registered and verified her insurance.


Then Wilson took over the video visit, asking about Kaitlyn’s medical history and walking her through a brief physical exam. From the comfort of her family’s home in Rockford, Michigan, Kaitlyn checked her neck and ears for tenderness and tried to show Wilson the back of her throat using her iPad’s camera.


“We went through my symptoms together, and then she prescribed Tamiflu,” Kaitlyn said. “She sent it right away from there to the pharmacy, so I was able to get it that night.”


Two days later, she felt well enough to return to class.


Tamiflu, or oseltamivir, is an oral drug that can shorten the duration of seasonal influenza if you take it soon after contracting the illness. It’s not essential for all flu patients, but it was important for Kaitlyn because she has Type 1 diabetes, which puts her at higher risk for complications.

Photo by Chris Clark, Spectrum Health Beat

“I thought, we need to nip this in the bud,” said Holly Jones, Kaitlyn’s mom. “With diabetes, it’s just more complicated when they get the flu.”


Kaitlyn’s diabetes diagnosis is only a few months old, making her extra cautious about her health.


“Because I’m so new, I’m hyper aware and really scared of doing anything that would cause my blood sugars to go crazy,” she said.


The idea of sitting in a doctor’s office or urgent care center didn’t sit well with her—or her mom.


“I didn’t want her near the germy waiting room to catch whatever else was in there,” Holly said.


That’s what made the MedNow visit so ideal.


“I don’t even think you got out of your pajamas,” Holly said to her daughter.

Growing popularity

Kaitlyn’s video visit wasn’t just fast and convenient—at $45, it was also less expensive than a trip to the doctor, an urgent care center or the emergency department.


According to Amanda Reed, MedNow’s operations director, each MedNow visit saves patients and insurers more than $120, on average, compared to other sources of care. These cost savings, combined with convenience and quality of care, have propelled MedNow’s popularity.


“We reached our new high mark on January 24, with 127 patients seen in one day,” Reed said. “We had over 5,000 app downloads in the month of January alone.”


This year’s hard-hitting flu season is a catalyst for MedNow’s growth, according to Elizabeth Suing, PA, one of about 30 providers who spend at least part of their time treating MedNow patients.


“Right now, over 50 percent of the patients we are seeing in a day are flu patients,” she said.


Many of these are first-time MedNow users. But Suing predicts they’ll be back the next time they need non-emergency care—treatment for concerns like allergies, back pain, bites and stings, diarrhea, nausea and vomiting, sinus problems, sprains and strains, urinary symptoms and more.


“Patients love the telemedicine. They love the convenience of it,” Suing said. “I think it’s the way that the world is going.”


Kaitlyn’s mom, Holly, confirms Suing’s view.


“I recommend it a lot,” she said. “My friends will say, ‘Oh, but I don’t want to go to urgent care,” and I say, ‘Try MedNow. Download the app. Make an appointment.’”


Reprinted with permission from Spectrum Health Beat.


Keep your wits sharp with brain bafflers

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That morning sudoku puzzle could be the whetstone that sharpens your mind well into your later years, according to researchers. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Mornings spent figuring out Sudoku or finessing a crossword could spell better health for aging brains, researchers say.


In a study of over 19,000 British adults aged 50 and over who were tracked for 25 years, the habit of doing word or number puzzles seemed to help keep minds nimble over time.


“We’ve found that the more regularly people engage with puzzles such as crosswords and Sudoku, the sharper their performance is across a range of tasks assessing memory, attention and reasoning,” said research leader Dr. Anne Corbett, of the University of Exeter Medical School.


“The improvements are particularly clear in the speed and accuracy of their performance,” she added in a university news release. “In some areas, the improvement was quite dramatic—on measures of problem-solving, people who regularly do these puzzles performed equivalent to an average of eight years younger compared to those who don’t.”


Does that translate to protection against Alzheimer’s and other forms of dementia? The study “can’t say” at this point, Corbett said, “but this research supports previous findings that indicate regular use of word and number puzzles helps keep our brains working better for longer.”


The study was conducted online. Participants were assessed each year, and they were asked how often they did word and number puzzles. They were also given a series of tests measuring attention, reasoning and memory, to help assess changes in their brain function.


The result: The more often participants did word and number puzzles, the better their performance on the brain tests, Corbett’s group found.


Although the study couldn’t prove cause-and-effect, some differences were significant. Brain function for those who did word puzzles was equivalent to 10 years younger than their actual age on tests of grammatical reasoning and eight years younger than their age on tests of short-term memory.


The findings are outlined in two papers published in the International Journal of Geriatric Psychiatry, adding to results presented at the Alzheimer’s Association International Conference in 2018.


The study is now expanding into other countries, including the United States.


Brain experts in the United States weren’t surprised by the findings.


The large, decades-long study “confirmed what your grandmother told you: ‘If you don’t use it, you lose it,’” said Dr. Gayatri Devi. She’s a neurologist specializing in memory disorders at Lenox Hill Hospital in New York City.


The fact that something as simple as puzzle-solving can take years off the brain is “a comforting finding,” Devi said.


She stressed that exercising the body can do the same. “Physical exercise is one proven way to keep our brains and our body healthy,” she said.


Dr. Gisele Wolf-Klein directs geriatric education at Northwell Health in Great Neck, N.Y. She said interventions to help the brain stay healthy longer are sorely needed.


“As older patients live longer, the growing number of Alzheimer’s patients represents a major challenge for health care systems worldwide,” Wolf-Klein said. “Currently, the pharmaceutical industry has yet to propose any promising medical treatments. So, searches for lifestyle interventions that might preserve cognition (thinking) has become a priority.”


“This study further supports many (prior) studies highlighting the benefits of mind exercises,” she said. It also “reinforces the need for all of us to keep our minds as active and engaged as possible.”


Reprinted with permission from Spectrum Health Beat.


Ready for a breakfast tweak?

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A whole wheat version of your favorite breakfast sandwich will substantially increase the nutritional content. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


It’s a hard habit to break—sinking your teeth into a favorite fast-food breakfast sandwich.


But your drive-thru addiction could be making a big dent in daily calorie and fat limits without giving you the nutrients needed to fuel your day.

Take these steps for a healthy breakfast sandwich remix, great taste included:

Skip the sausage

When you must buy a ready-made sandwich, skip the bacon or sausage. Replace a croissant, white roll or biscuit with a whole-wheat English muffin or whole grain wrap, like a corn or whole-wheat tortilla or a pita pocket.

Go homemade

Here are other do-it-yourself steps that shouldn’t take more time than driving to a chain restaurant:


If you’re feeling adventurous, make a batch of crepes with whole-wheat pastry flour to use as the wrap. Store leftovers between sheets of wax paper in the fridge—they’ll be ready for a grab-and-go breakfast the rest of the week. If you’re short on time or you’re cutting back on calories, use a broad leafy green, like red leaf lettuce or romaine, as your wrap.


Fill your wrap of choice with 3 to 4 ounces of protein, such as eggs, a turkey sausage, your favorite smoked fish or even lean meat leftovers—nowhere is it written that you can’t have chicken for breakfast.


Now load up on the fixings. This is a great way to get in vegetables. Go beyond tomato slices with bell pepper rings, mashed avocado and even sautéed onions and mushrooms. Add crunch with arugula, spinach or kale shreds.


And for extra flavor without extra calories, top with salsa, hot sauce or fresh herbs. Then roll up your wrap and dig in.


Reprinted with permission from Spectrum Health Beat.



Want happy, healthy kids? Be involved

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It’s common sense, but it’s a good reminder: A supportive environment makes for happier kids. (Courtesy Spectrum Health Beat)

By Maureen Salamon, HealthDay


Teenagers living in cohesive neighborhoods—where trusted neighbors get involved in monitoring each other’s children—experience fewer symptoms of depression and anxiety, a study suggests.


The researchers also found consistent results across different cities regardless of family composition and neighborhood income, indicating strong neighborhoods help teen mental health across various populations.


Along with common risk factors, neighborhood environments should probably be given more attention when looking for potential factors linked to teen mental health problems, said study author Louis Donnelly. He’s a postdoctoral research associate at the Bendheim-Thoman Center for Research on Child Wellbeing at Princeton University in Princeton, N.J.


“Notably, whether a child grew up in a higher- or lower-income household, the associations were similar. The findings can be generalized across different city contexts,” he added.


About 14 percent of adolescents in the United States have had depression or a mood disorder. Eight percent have been severely impaired from an anxiety disorder, the study said.


The study included information on more than 2,200 children born in large U.S. cities. The information was collected between 1998 and 2000.


The study authors wanted to see if “neighborhood collective efficacy”—a blend of social cohesion and shared expectations for social control—was linked to better teen mental health.


The teens evaluated their own mental health at age 15. Parents provided “collective efficacy” information when their children were 3, 5 and 9. Parents ranked their agreement with statements such as, “People around here are willing to help their neighbors,” or “People in this neighborhood generally don’t get along with each other.”


Another scale asked parents to express their belief in statements demonstrating that neighbors would be likely to intervene or get involved in scenarios such as, “Children were spray-painting buildings with graffiti,” or “Children were showing disrespect to an adult.”


The researchers found that the “neighborhood effect” offered a protective effect similar to depression prevention programs targeting teens.


“There are really two (measurements) that are distinct, one being social cohesion and mutual trust. This is the idea of believing that people in your neighborhood share similar values and can be relied on for support,” Donnelly explained.


“The second dimension relies on informal social control,” he added. “We measured that based on the extent to which families and other adults can be relied upon to intervene … (such as) if a fight broke out in the street or children are not attending school.”


Maurice Elias said he wasn’t at all surprised by the study findings. He’s a professor of psychology at Rutgers University in Piscataway, N.J.


“The idea that being in a supportive environment would be good for children’s mental health shouldn’t be a revolution,” said Elias, also director of the Rutgers Social-Emotional and Character Development Lab. “It’s always nice when research helps confirm common sense. I see this as one of those examples.”


Reprinted with permission from Spectrum Health Beat.



7 mistakes that can boost your blood pressure reading

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Talking while the cuff is on can boost your blood pressure reading. So can a full bladder or crossing your legs. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Mum’s the word the next time you have your blood pressure checked.


Talking while the cuff is on can boost your blood pressure reading. So can a full bladder or crossing your legs, the American Heart Association says.


“These simple things can make a difference in whether or not a person is classified as having high blood pressure that requires treatment,” said Dr. Michael Hochman, a member of the heart association’s blood pressure task force. He’s also an associate professor of clinical medicine at the University of Southern California.


“Knowing how to measure blood pressure accurately at home, and recognizing mistakes in the physician’s office, can help you manage your pressure and avoid unnecessary medication changes,” Hochman said in a heart association news release.

Here, the heart association outlines seven common culprits that can alter your blood pressure reading.

  • Having a full bladder can add 10 to 15 points to a blood pressure reading. Always try to use the bathroom before getting a reading.
  • Poor support for your feet or back while seated can raise your blood pressure reading by 6 to 10 points. You should sit in a chair with your back supported and feet flat on the floor or a footstool.
  • Crossing your legs can add 2 to 8 points to your reading.
  • If your arm hangs by your side or you must hold it up while getting a reading, your blood pressure numbers may be 10 points higher than the actual figure. Your arm should be on a chair or counter so that the blood pressure cuff is level with your heart.
  • Having the cuff placed over clothing can add 5 to 50 points to your reading. The cuff should be on a bare arm.
  • A too-small cuff can add 2 to 10 points to a reading.
  • Talking can add 10 points to your reading. Remain still and silent while your blood pressure is taken.

Reprinted with permission from Spectrum Health Beat.



Manage your caffeine craze

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If your tensions already run high, you may want to skip that extra cup of brew. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


If you struggle with anxiety, you might want to skip that second cup of coffee, new research suggests.


For some people, caffeine may help with concentration and provide an energy boost, but it can cause problems for those with general anxiety disorder, said Dr. Julie Radico, a clinical psychologist with Penn State Health.


“Caffeine is not the enemy,” she said in a university news release. “But I encourage people to know healthy limits and consume it strategically because it is activating and can mimic or exacerbate the symptoms of anxiety.”


Low doses of caffeine are in the range of 50 to 200 milligrams. Consuming more than 400 milligrams at once may lead to feeling overstimulated and anxious and bring on symptoms such as racing heart, nausea or abdominal pain.


Anxiety is a common problem, but many patients and their doctors don’t think about caffeine as a potential contributing factor, said Dr. Matthew Silvis, vice chair of clinical operations in the division of family medicine at Penn State Health.


“We want people to consider whether there may be a connection between their caffeine consumption and anxiety,” he said.


As well as being a potential problem for people with anxiety, caffeine can interact negatively with medications for seizure disorders, liver disease, chronic kidney disease, certain heart conditions or thyroid disease, Silvis noted.


“Medical disorders that a patient may already have can become more difficult to control,” he said.


In terms of amounts of caffeine, an average cup of home-brewed coffee has about 100 milligrams, compared with 250 milligrams in a tall Starbucks coffee and as much as 400 milligrams in energy drinks.


A can of Mountain Dew has 55 milligrams while a can of Coca-Cola has 35 milligrams.


Many vitamin and sports or nutritional supplements also contain caffeine, but many people don’t think to check the labels of those products, Silvis added.


Reprinted with permission from Spectrum Health Beat.



Do you know the risk factors for breast cancer?

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By Diana Bitner, MD, Spectrum Health Beat


Many women come into the ER with chest pain, and they never thought they would be in that situation. But most heart attacks are preventable, and we need to be more active in telling women what they can do to avoid a heart attack.


The same is true with breast cancer—the more we know about preventing breast cancer, the more women we can help avoid being diagnosed with the disease.


Although breast cancer is far too common, breast cancer survival is improving due to more advanced treatments and early screening for women at high risk.


Do you know your risk, and do you have a plan for when you should be screened? If I asked you if you want to get breast cancer, of course you would answer with an emphatic, “No!” If you don’t want cancer, then you must know your risks, live a lifestyle that decreases your risk, and take your checkups seriously.


Several years ago, I read a story about a young woman who had metastatic breast cancer, and the article described her situation in detail.


There was a picture that showed her being comforted by her sister, who also had breast cancer five years earlier. Both women talked about their mother who had died of the same disease in her mid-40s.


As I read the story, I felt both sad and mad at the same time. Of course, I felt sad for them for all they had gone through, but I was also mad to think their cancer could have been prevented, or at least detected before it spread.


Here’s what I wish they would have known about the genetics of breast cancer:

  • Ten percent of breast cancer is associated with family history.
  • The risk of getting breast cancer increases two times if one first-degree relative has/had breast cancer.
  • The risk of getting breast cancer increases three times if two first-degree relatives have/had breast cancer.

In addition, 50 percent of breast cancer diagnoses are associated with known risk factors.


A patient I’ll call Kelly came to see me for a routine visit recently. In taking her history, several factors caught my attention: she was 48 years old and had never been pregnant; her mom had been diagnosed with breast cancer at 49; and she had regular mammograms that were always negative, but her breasts were very dense, decreasing the likelihood of diagnosis of a small cancer.


I recommended advanced screening with a special mammogram and ultrasound by a breast surgeon.


When she had the testing done, they detected several suspicious areas, and a biopsy showed pre-cancer. Kelly decided to have definitive surgery, and when she had a bilateral mastectomy, they detected early, almost-invasive cancer.


We were able to avoid invasive cancer by doing three things: 1) being proactive; 2) knowing her individual risk factors; and 3) acting early to save her from worrying about recurrence, and having to go through chemotherapy or radiation.


The lifetime risk of breast cancer for most women is 1 in 8. The risk at age 30 is 1 in 250 and increases as you get older. Other risk factors include being female, white and obese (having a BMI over 30). The risk is even greater if the weight is gained after the age of 40 and is in the form of belly fat (especially after menopause). In addition, your risk is greatest if you are diabetic and overweight.


So, what can you do to lower your risk of breast cancer? For starters, lifestyle matters:

  • Women who consume 10 or more alcoholic drinks per week have a higher risk for cancer of the colon and breast.
  • Women who started smoking early and have smoked for a long time are at higher risk.
  • Women who breastfed their children and are physically active have a lower risk.

Two other risk factors that may not be in your control include the following:

  • Women who work the night shift seem to experience more cancer, according to several large studies.
  • Women who received radiation for Hodgkins Lymphoma as a child have an increased risk of breast cancer.

If you have any of these high risk factors, get screening early and talk to your doctor about special screening with a Tomo mammogram or adding an ultrasound to your routine mammogram.


I had a patient who put off her mammogram because she had small breasts and thought she would easily be able to see any lumps, plus she had no family history of breast cancer. When her friend finally convinced her to get a mammogram, it showed she had breast cancer.


I’ve given you plenty of statistics and information about breast cancer in this blog, but there are a few takeaway points I want to make sure you remember:

  • Know your individual risk factors.
  • If you are at higher risk, talk to your doctor about special testing.
  • Be active! Exercise a minimum of 150 minutes per week.
  • Do not gain weight over 40—stay off the sugar.
  • Don’t drink more than ten drinks a week.
  • Don’t be afraid of mammograms—get tested!

Reprinted with permission from Spectrum Health Beat.



How to determine a ripe melon

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Photo 1. Winter watermelon showing the yellow ground spot indicating a mature, ready-to-eat fruit. Photo by Ron Goldy, MSU Extension.

By Ronald Goldy, Michigan State University Extension


A sure sign of summer in Michigan is the number of locally grown, vine-ripened melons available at farm stands and farmers markets. However, with modern transportation, watermelon, cantaloupe and other melons are available year around. So how does a buyer in the dead of winter determine a flavorful melon?


It is important to understand that not all melons behave the same when it comes to ripening. Some, like watermelon, do not continue to ripen once harvested. Therefore, flavor will not improve nor will they become sweeter—it is what it is at harvest. However, cantaloupe and similar fruit will continue to ripen after harvest. Once into the ripening process, fruit will gain sugar, flavor will improve and flesh soften. For the consumer, this means watermelon and similar fruit can be eaten as soon as you bring it home no matter what time of the year it is. However, cantaloupe and similar melons bought in winter probably need to be held at room temperature for a few days or more to allow it to improve.

Photo 2. Summer cantaloupe showing typical golden color and the “dimpled” stem end where the stem has pulled free from the fruit. CC0 Public Domain.

The most reliable way to determine if a watermelon is mature is to observe it while it is still on the plant. Since that is not possible in winter, consumers have to use the next step and that is looking at the “ground spot” (Photo 1). The ground spot is where fruit was in contact with the soil. It is easy to recognize since it will not have the same stripes and color of the rest of the fruit—it will have a more solid color. A mature watermelon will have a yellow ground spot (Photo 1). If it is light yellow or even white, make another selection.


Honeydew melons are the hardest to know when they are mature. Being light colored, the ground spot technique does not work and they do not “self-pick” like cantaloupe. However, like cantaloupe, they continue to ripen off the plant. To eat a honeydew early is not a bad experience, but you do not want to wait so long that it goes bad. The fruit does not provide the signals watermelon and cantaloupe do. For honeydew, you have to rely on the grower picking it at a good time no matter the season since once you cut it open you have to eat it or refrigerate it.


Left on the plant, cantaloupe fruit begin to disconnect when mature and the fruit will essentially pick itself and be ready to eat right away. Summer melons have a noticeable dimple at the stem end and generally have a golden color (Photo 2). Since ripe cantaloupe are quite soft, they have to be harvested in winter production areas when they are less than fully mature so they are able to survive the transport process in good shape. Instead of allowing them to self-pick, they are cut from the plant.

Photo 3. Winter cantaloupe with the stem still attached. Look for cantaloupe where the stem end has begun to crack (arrow), thus indicating the melon is approaching maturity but will improve in flavor if allowed to sit at room temperature for a few days. Photo by Ron Goldy, MSU Extension.

For winter-grown melons, the stem attachment is still evident on the fruit—no dimple (Photo 3). As the fruit matures, you will be able to see the abscission zone form as a slight crack that gets larger over time and will eventually form a circle around the stem (Photo 3). When selecting a winter cantaloupe, look for one where the remaining stem has started to crack and break away from the melon. When you can see that crack starting to form, that means the fruit was harvested mature enough that the ripening process will continue. It probably still needs to sit at room temperature for a few days as it continues to mature. Be patient and let that happen. It will not attain the golden color of a summer-grown melon, so do not expect it to be quite the same, but neither is the weather outside.


This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).


Practical ways seniors can save money

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


Saving money is important no matter your age or income level, but seniors often find themselves needing a few extra dollars here and there to make retirement work. Fortunately, there are practical ways to stretch a dollar, without breaking the bank.


Downsizing to a smaller home, getting rid of cable television, sharing expenses with friends and taking advantage of senior discounts are all effective ways to save money in retirement.

Downsizing

Larger homes cost more to heat, cool, furnish and repair, which is why downsizing the square footage makes a lot of sense for seniors. Moving to an assisted living community can amplify the cost savings, depending on the circumstances. Specifically, downsizing can reduce gas, electric, insurance, property taxes, and water bills, while minimizing upkeep costs like new carpet and landscaping.

Cut back on cable

Cable television isn’t cheap, especially when you factor in premium channels such as HBO, Showtime, and Cinemax. While it’s fun to have all of the sports and specialty channels, they aren’t always necessary, and they can cost more than $100 a month. Netflix and Hulu are much more cost-effective, allowing seniors to stream content via the Internet on their televisions. Both services combined allow retirees to watch movies and television shows at a fraction of the cost of cable.

Share expenses

Whether it’s carpooling to bingo, the movies or to the store to get groceries, ride sharing among seniors is an effective way to cut down on fuel costs. Transportation isn’t cheap, especially in areas of the country where cities are decentralized, or in the countryside where it takes some time to get back to more populated areas. Thus, lower fuel costs can help seniors. Ride sharing also cuts down on the wear and tear to older adults’ vehicles, extending a car or truck’s useful life and reducing maintenance costs.


Moving into an assisted living facility like Vista Springs can also help seniors spread the cost of entertainment, activities, and medical care among fellow residents, enhancing the quality of life for everyone involved. The costs of independent medical attention, food preparation, and daily entertainment is often-times cost-prohibitive for seniors living alone. Finding ways to share expenses among a group provides new and exciting possibilities for aging adults.

Senior discounts

Movie theaters, fast-food restaurants, fine-dining restaurants and similar establishments typically offer senior discounts at particular times, or on specific days of the week. Taking advantage of these opportunities can yield cost-savings and an active retirement, which is beneficial on multiple levels. The goal of retirement is not to stop spending money, but to enjoy the fruits of one’s labor of many years of working. Senior discounts allow seniors to get out and do more for less, which is positive for everyone in the community.


Seniors living off of a fixed income usually need to be cost-conscious to ensure a comfortable and rewarding retirement. But when you find ways to save money in an efficient, practical and common sense way, older adults can live a fun and enjoyable retirement.


Reprinted with permission from Vista Springs Assisted Living.


Build better balance at any age

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A simple one-legged stand can help strengthen your lower body, ultimately improving your balance and reducing the risk of falls. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


Bad balance is a common cause of dangerous falls, especially among older adults.


Falls send more than 2 million adults to the emergency room every year and often result in lengthy rehab stays.


Preventing falls is a priority for staying healthy and preventing painful broken bones as you age. Easy strength and balance exercises that you can do anytime, anywhere, such as tai chi and yoga, can help you stay steady on your feet.


But first it’s important to know how good (or lacking) your balance is.


Grab a friend or loved one, a sturdy chair and a stopwatch to check your balance with a quick test called the single leg stance. It basically involves standing on one leg. Doctors use it to predict who might be at risk of falling.


Stand barefoot in front of the chair but don’t touch it. Cross your arms. Lift one leg up off the floor and start the timer. As you feel yourself start to sway, immediately steady yourself with the chair and stop the timer.

Here are the average times that indicate good balance when you stand on one leg based on age:

  • Ages 18-39: 43 seconds for men and women
  • Ages 40-49: 40 seconds for men and women
  • Ages 50-59: 36 seconds for women, 38 for men
  • Ages 60-69: 25 seconds for women, 28 for men
  • Ages 70-79: 11 seconds for women, 18 for men
  • Ages 80-99: 7 seconds for women, 5 seconds for men

If you become unsteady before your specific time, talk to your doctor. Illness, medication and even footwear can throw you off balance. Together, you and your doctor can find solutions.


You can improve your balance by practicing the one-leg stance, but as a training exercise, hold onto a chair and don’t let go.


Lift one leg for 15 seconds, rest and repeat three times, then switch legs.


The stronger your lower body, the steadier you’ll be on your feet.


For safety reasons, always have someone with you when trying a balance exercise for the first time. Or consider a group balance class.


Many community centers offer fun fitness programs to help adults prevent falls.


Reprinted with permission from Spectrum Health Beat.




Low-fat diet—a tool in breast cancer fight?

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Researchers found that women following a low-fat diet reduced their overall calories, changed their cooking methods and reduced portion sizes of meat and dairy products. (Courtesy Spectrum Health Beat)

By Serena Gordon, HealthDay


Health experts have long touted the benefits of a low-fat diet for preventing heart disease, but now a large study suggests it might do the same against breast cancer.


Researchers found that eating low-fat foods reduced a woman’s risk of dying from breast cancer by 21%. What’s more, the women on low-fat diets also cut their risk of dying from any cause by 15%.


“This is the only study providing randomized controlled trial evidence that a dietary intervention can reduce women’s risk of death from breast cancer,” said study author Dr. Rowan Chlebowski.


He is from the Los Angeles Biomedical Research Institute at Harbor-UCLA Medical Center in Torrance, Calif.


Diet has long been suspected to be a factor in cancer.


Obesity has been linked to 12 different types of cancers, including postmenopausal breast cancer, according to the American Institute for Cancer Research. And, a diet full of healthy foods, such as vegetables, fruits, whole grains and legumes is thought to help protect against cancer.


Chlebowski noted that previous studies have shown a higher cancer incidence in countries where people tend to eat more fat.


The latest study looked at the effect a low-fat diet might have on the incidence of breast cancer and death.


Nearly 49,000 postmenopausal women from 40 centers across the United States were included in the study. The women were between the ages of 50 and 79 and had no history of previous breast cancer.


Eighty percent of the women were white, which Chlebowski said matched the population when the study began.


Between 1993 and 1998, the women were randomly assigned to one of two dietary groups. One group was assigned to a normal diet. This diet had about 32% of their calories from fat. The low-fat group had a target of 20% or less of calories from fat.


Chlebowski said the low-fat diet was close in content to the Dietary Approaches to Stopping Hypertension diet, or DASH diet. This emphasizes eating vegetables, fruits, legumes and whole grains, while avoiding high-fat meats and dairy products, according to the U.S. National Heart, Lung, and Blood Institute.


The low-fat group lost a modest amount of weight. Chlebowski said there was about a 3% difference in weight between the groups. He said the researchers factored the weight difference into their calculations and that weight alone didn’t affect the risk of death.


Women in the low-fat group adhered to the diet for about 8.5 years and both groups were followed for an average of nearly 20 years.


The women in the low-fat group weren’t able to achieve the 20%-or-less target for fat, but they did manage around 25%, according to the researchers. And they did increase their intake of fruits, vegetables and grains.


“The diet was more moderate than originally planned. But we saw a diet of 25% to 27% fat is largely achievable,” Chlebowski said.


He said the researchers don’t know if any individual components of the diet were more important than others, but they hope further study will tease that out.


In the meantime, Chlebowski said he thinks the message should be one of dietary moderation rather than looking for any one particular food or food group.


He said the women in the low-fat study group reduced their overall calories, changed their cooking methods and reduced their portions of meat and dairy products.


The findings are to be presented soon at the American Society of Clinical Oncology annual meeting in Chicago. Findings presented at meetings are typically viewed as preliminary until they’ve been published in a peer-reviewed journal.


ASCO breast cancer expert Dr. Lidia Schapira, from Stanford University, noted that this study shows “what we put on the plate matters. It’s worth coaching and pushing patients to put more fruits and vegetables on their plates.”


She added that even when women didn’t reach the more stringent dietary fat goal of 20%, they still showed a health advantage from trying to reduce the fat in their diets.


Dr. Monica Bertagnolli, president of ASCO, said these findings were “really, really striking.”


She noted, “This was not an incredibly restrictive diet. People were able to adhere to it pretty well.”


And yet, the incidence of breast cancer went down by 8% in the women on low-fat diets.


“They were getting fewer breast cancers and even when they did get breast cancer, their death rate was reduced,” Bertagnolli said.


Reprinted with permission from Spectrum Health Beat.


Youth can build credit history through positive use of credit cards

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Courtesy Michigan State University Extension

By Laurie Rivetto, Michigan State University Extension
Updated from an original article written by Sienna Suszek.


Today’s young adults are a major contributor to the economy and are poised to be the nation’s next biggest spenders. It seems logical to help them use their spending in a way that will positively impact their future and help them build a solid credit history. While there are a variety of ways to establish a solid credit history, one useful and effective method can be through credit cards. 


EVERFI and AIG Retirement Services recently surveyed more than 30,000 college students about their financial behaviors and knowledge. According to the 2019 research, the percentage of students using credit cards in college has increased from 28% in 2012 to 46% in 2019. The percentage of students with more than one card has also increased from 25% of college students to 45%. While using credit cards can help build positive credit, the research also found that the percentage of those students who never paid a credit card bill late decreased from 91% in 2012 to 78% today.


In addition, for students with credit cards, 36% already have more than $1,000 in credit card debt. While percentage changes could be influenced by a variety of factors, it does demonstrate the importance of education around the proper use of credit.


First, it is important that young people recognize good credit is a privilege to be earned. It takes time to build a good credit history that can then benefit them for years to come. They must also understand that debt is easy to get into, hard to get out of and if not managed, can result in a poor credit rating that will negatively affect them for 10 years or more. As indicated by the research, unfortunately, many young people do not understand the implications of spending beyond their means with credit cards.


A credit card is a form of borrowing money. When a young person signs a credit card application, it is binding. It represents an agreement to repay dollars borrowed through the privilege of using a card to pay for something instead of cash. If payments are made prior to due dates on bills received, over time the youth creates a history of consistent, timely repayments and a good credit score is built. A higher credit score will make it easier in the future for students to rent an apartment, take out a home mortgage and command better interest rates on insurance policies or loans. It may even help them to secure a job. 

Michigan State University Extension recommends a few steps to help youth on the right path to positive credit: 

  • Help youth research credit cards and choose one that is right for their needs and situation.
  • Establish a system with youth for tracking their charged monthly expenses. This provides a visible picture of how much debt they are incurring.
  • Have youth be accountable for paying their bill each month out of their personal checking account. By doing this, they will become accustomed to bill paying procedures and track any remaining account balance.
  • Teach youth how to pull a credit report through the agencies of TransUnion, Experian and Equifax. One report is available free of charge from each of these agencies on an annual basis. Youth and adults should access their credit report using AnnualCreditReport.com, a federally authorized website that provides free access to a credit report every 12 months.

Michigan State University Extension and Michigan 4-H Youth Development help to prepare young people for successful futures. As a result of career exploration and workforce preparation activities, thousands of Michigan youth are better equipped to make important decisions about their professional future, ready to contribute to the workforce and able to take fiscal responsibility in their personal lives. For more information or resources on career exploration, workforce preparation, financial education, or entrepreneurship, contact 4-HCareerPrep@anr.msu.edu.


This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).




Working well with other generations can serve as a win in the workplace

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Courtesy Michigan State University Extension

By Frank Cox, Michigan State University Extension


Today we find a more casual workplace in both time and place. We have also seen a change in the dynamics of who we are working with. It can be challenging to meet the needs of the customers and the people with whom we work alongside. However, equipped with a greater understanding and improved communication skills, an employee can serve all generations and win for themselves and their establishment.


Millennials (Generation Y), Gen Xers and baby boomers make up the bulk of the workforce today, giving it a look like a mixed-up doubles tennis tournament.


How do we work effectively with other generations? What type of needs, goals and values do the different generations have? Reacting to teammates or coworkers in the workplace is somewhat like playing doubles in tennis. Who plays the net? Who runs the baseline? When do you come up and when do you stay back? You must understand not only your own strengths and weaknesses, but also how to react to the movements of your partner and how to handle what is coming over the net. Communication, openness and understanding can be the best approach for working with other generations. If you want to succeed in this new workplace, you’ll have to work as a team.


In this three-part series from Michigan State University Extension, these articles will look at the younger generations — Gen Y and millennials — and older generations — Gen X and baby boomers. Just as the demarcation lines of these generations can be debated as discussed in The Atlantic article “Here is When Each Generation Begins and Ends, According to Facts,” these articles will use some generalities and refer to these groups as older or younger generations.


It is not just the cutoff between years that can be in debate. Please be aware of stereotypes as it is discussed by Rebecca Hastings from the Society for Human Resource Management in “Generational Differences Exist, But Beware Stereotypes.” Sometimes the data and surveys don’t match with the charts or expectations. We are all still individuals and we still need to get to know each other, but we will be using these generational differences charts and this current information to gain a greater perspective and improve on our managing styles and how we better work with each other.


This series of articles will discuss how each generation can succeed in the multigenerational workplace of today. Also covered in this series will be how different generations can gain from each other the skills they may lack and how each generation can enrich the work experience. It is what each generation brings to the “court” that makes it that much more enjoyable and exciting. Working with someone of another generation can benefit your career and enrich your life.


The upcoming series will start off with communication, a key to any successful business or workplace. As the series continues, it will then cover the values that each of these generations possess and how to take advantage of those assets. It will touch on how to reward and give feedback to each generation. Finally, it will the address the learning aspect. Gaining from each generation an understanding of the skills they possess, and then passing that information on to others. All of which will make for better employees and a better workplace environment.


Michigan State University Extension and Michigan 4-H Youth Development help to prepare young people for successful futures. As a result of career exploration and workforce preparation activities, thousands of Michigan youth are better equipped to make important decisions about their professional future, ready to contribute to the workforce and able to take fiscal responsibility in their personal lives. For more information or resources on career exploration, workforce preparation, financial education, or entrepreneurship, contact 4-HCareerPrep@anr.msu.edu.


Other articles in this series

This article was published by Michigan State University Extension. For more information, visit https://extension.msu.edu. To have a digest of information delivered straight to your email inbox, visit https://extension.msu.edu/newsletters. To contact an expert in your area, visit https://extension.msu.edu/experts, or call 888-MSUE4MI (888-678-3464).




Sweet tooth? It grows from the get-go

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In studies, about 98% of toddlers had added sugar in their daily diet. (Courtesy Spectrum Health Beat)

By Robert Preidt, HealthDay


Bad eating habits begin at a young age in American children, a new study finds.


Researchers analyzed data from more than 1,200 babies (aged 6 to 11 months) and toddlers (12 to 23 months) between 2011 and 2016.


They found that 61% of babies and 98% of toddlers consumed added sugars in their typical daily diet, mainly in flavored yogurt and fruit drinks.


Infants consumed about 1 teaspoon of added sugars daily (about 2% of their daily calorie intake) and toddlers consumed about 6 teaspoons (about 8% of their daily calories).


The main sources of added sugar for infants were yogurt, snacks and sweet bakery products. For toddlers, the top sources were fruit drinks, sweet baked products and candy.


Asian toddlers consumed the fewest added sugars (3.7 teaspoons) and blacks the most (8.2 teaspoons).


The study was published online recently in the Journal of the Academy of Nutrition and Dietetics.


“This has important public health implications since previous research has shown that eating patterns established early in life shape later eating patterns,” lead investigator Kirsten Herrick said in a journal news release. She’s a researcher with the Division of Health and Nutrition Examination Surveys at the U.S. Centers for Disease Control and Prevention.


The findings did bring some good news: The percentage of babies and toddlers whose daily diets include added sugars declined, as did the amounts they consumed.


But consumption of added sugars remains high among young children.


Herrick noted that a previous study found that 6-year-olds who had consumed any sugar-sweetened drink before their first birthday were more than twice as likely to drink such beverages every day than those who had not.


“Previous research into the diets of children over 2 years old associated sugar consumption with the development of cavities, asthma, obesity, elevated blood pressure and altered lipid profiles,” Herrick said.


Only one U.S. health organization—the American Heart Association—offers guidelines on sugar consumption for children under age 2, researchers noted.


“Our study’s findings about infant and toddler diets should raise awareness among health organizations and practitioners and inform future guidelines and recommendations,” Herrick said.


She advised parents to be cautious about added sugars in the foods they give babies when weaning them.


Parents should talk to a health care provider about which solid foods to introduce, and check the nutrition information on food labels.


Reprinted with permission from Spectrum Health Beat.




Should you stay in your state for retirement?

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


We’ve all seen, heard, or perhaps even dreamed about the picture-perfect retirement: sunny skies, warm nights, brunch in the morning, cocktails in the evening. For retirement-aged adults after World War II, relocation to destination retirements was made possible by the additional savings that Medicare allowed on top of Social Security a few decades earlier. Add on the pensions from employer loyalty, and it’s easy to see why “the good life” picture of retirement was popular. Nowadays, aging adults may not have the means for the retirement life that existed in the ’60s, but staying in your state doesn’t mean settling for second best. Here’s why:

Memories keep you sharp and happy

A study from the University of Pennsylvania in 2013 reported that being in a place associated with a particular memory allows people to recall that memory more clearly. For example, think about how you might feel around your old neighborhood, or at an orchard that your family went to every year. This relationship between spatial and episodic memory means that being in a place with rich memory associations exercises your hippocampus, strengthening the brain’s ability to remember more for longer. While making new memories in a new place can be fun and exciting, there’s more to staying in your state for retirement than comfort and nostalgia. If you’re worried about memory loss as you age, familiar places can help you stay sharp.

Family, friends, networks, support

While life can carry us and our families and friends anywhere, chances are that wherever you are, you have a network of loved ones, work relationships, acquaintances, and connections. The benefits of having established relationships with the people around us are pretty obvious, as staying social in retirement can aid memory, keep you active, and entertain, but there are other ways that keeping your network into retirement can make your life easier.


More and more retirees are choosing to continue working in some capacity for longer. While the idea of working past retirement may make you cringe, part-time work, consultancy, and even entrepreneurship can help give life focus and increase self-sufficiency for aging adults. And even after you’ve retired from your career, your network of friends, business contacts, and coworkers can help you find the right gig in a market where half of all available jobs are never posted.


Staying near family and friends also means having support, no matter what. Your network can help with little, everyday things, like getting a ride to the doctor’s office, or watering your plants when you take a vacation. It’s possible to make new connections after a move for retirement, but nurturing existing relationships is usually easier, more fun, and more relaxing.

Smaller moves, less stress

We’ve explored before how choosing assisted living Michigan communities can enrich retirement life, and when the community is close to home, it’s so much easier. A short distance move is more affordable and less stressful than packing up and moving to a different state. Not only is moving easier, but staying in your state means no difficulty making arrangements for cars, personal IDs, insurance, and more. You may ask yourself, “Why relocate to assisted living near me when I can just stay in my home?” Aging in place is becoming a popular option for many retirees, and it may be right for you, but there are many considerations to take into account: check out our comparison here.


As another cold winter approaches, you may be dreaming of a warm-weather retirement, but there’s so much more to staying in Michigan than meets the eye. Like a cozy blanket and a hot drink on a snowy night, there’s comfort and joy in staying in your state for retirement.


Reprinted with permission from Vista Springs Assisted Living.


Staying in touch when your loved one is in an assisted living facility

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


When moving into an assisted living facility, the shift can be hard for both the resident and their family. You may have moved your loved one into an assisted living facility to help them be more social and gain a new community, but that doesn’t mean your job is done. Staying in touch and involved in your loved one’s life can make a huge difference in how they receive their new circumstances and their quality of life.


Here are a few ways to stay in touch and stay involved even if you are far away.

Get to know the community

If possible, when your loved one first makes the move, try to meet the other residents, their families if possible, and get to know the staff. When you’re involved, it will be easier for your loved one to connect a new life to their old one and find comfort in familiar interactions. While they may be hesitant to reach out and let others in at first, by breaking the ice for them, you can invite them to connect to others.

Plan visits

If you are close enough that you can visit on a regular basis, plan out those visits on a calendar and put that calendar in a visible place. This gives your loved one something to look forward to and planning out a whole month can make upcoming weeks more exciting. But, be sure to take the dates on the calendar seriously. Once the visit is on the calendar, every effort should be made to keep it. A missed date is worse than no planned date at all.

Send care packages

Fun packages can make the space between visits or scheduled calls more eventful and give your loved on something else to look forward to. But, when planning a package, get specific. Fill it with items that are personal to your family member, not just generic items. Try, books you’ve talked about, snacks you know they like, special pens if they like to do the crossword. These all show you are thinking about them when putting the package together. Getting these items can add an extra lift to their day even when they can’t see.

Listen

Even if your visits don’t happen often due to distance or other reasons, make the most out of the time you do have by truly engaging and listening to your loved one. This means acknowledging any challenges your loved one might be facing and recognizing that life has changed for them. They may feel as though they’ve lost something and, even if you know it’s the best choice, you should acknowledge those feelings. Ask questions that reveal genuine facts about their lives, not just surface level questions about the weather.

Use technology

If you can’t be with your loved one, there are still ways to keep in touch. Technology has given us countless ways to reach out across distance and taking advantage of these advances is crucial when managing a long-distance relationship with your loved one. Video chatting through FaceTime or Skype will offer face-to-face contact and can close the distance even more than a phone call.


Smartphones are becoming more and more common, and even older generations are taking advantage of their perks. Send a daily text with pictures and updates to your loved one and bring a smile to their face.


Folks with loved ones at a Vista Springs community can take advantage of our newest addition, Care Merge. This app is updated daily by the staff with images and updates about your loved one. Access your family member’s profile with a password and experience their everyday activities to ensure they are living full of life.


Whether it’s a big visit or a small gesture, just reaching out is a great way to make sure your loved one knows you care.


Reprinted with permission from Vista Springs Assisted Living.


Cozy up to the fire—carefully

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A warm fire is the best way to stave off the winter doldrums—just make sure you do it safely. (Courtesy Spectrum Health Beat)

By Mary Elizabeth Dallas, HealthDay


Winter gatherings might not seem complete without a warm crackling fire, but when a get-together includes kids, safety needs to be on everyone’s mind.


First of all, a window should be cracked open to provide proper ventilation whenever a fire is burning, advises the American Academy of Pediatrics.


Then, the group suggests, take these additional steps to help avoid fire-related accidents and injuries:

  • Check the damper or flue before starting a fire. This can be done by looking up the chimney with a flashlight or mirror. Make sure the flue is open. Then, keep it open until the fire is out completely so that all smoke goes outside. It’s also important to check for animal nests or other blockages in the chimney that could cause smoke to fill the house. Chimneys should also be checked at least once a year by a professional.
  • Avoid burning wet or green wood. Dry and well-aged wood burns evenly and creates less smoke and soot that can build up in the chimney. It’s also a good idea to burn smaller pieces of wood on a grate. They will burn more quickly and generate less smoke than larger logs.
  • Don’t allow ashes to build up. Once a fire is out, the ashes left behind should be removed. Ashes restrict air supply to burning wood, which produces more smoke. There should never be more than an inch layer of ashes in a fireplace.
  • Clear the area around the fireplace. Placing furniture, curtains, decorations, newspapers, books or other items near a fireplace could result in a house fire. Nothing flammable should be stored too close to a fireplace. Also keep a fire extinguisher handy.
  • Don’t leave fires unattended. There should always be an adult in the room when there’s a fire in the fireplace. Never leave children alone in a room with a fire. Children should also be taught about fire safety. And, before leaving the house or going to bed, make sure that the fire is completely out.
  • Use safety screens. Hot glass doors in front of a fire can cause serious burns. Installing a safety screen in front of the fireplace can reduce the chance of an injury.
  • Store fireplace tools out of children’s reach. Kids can be tempted to play with the tools. Also store lighters and matches out of sight.
  • Equip your home with smoke and carbon monoxide detectors. Check the devices monthly to make sure they’re working. Replace their batteries at least once a year.

Reprinted with permission from Spectrum Health Beat.


How to slow down the aging process

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


Longevity science is targeted not only towards extending our natural life spans, but also improving the quality of life overall. Longevity science has grown in recent years into a complicated and advanced discipline, with a variety of studies emerging that may have very real benefits within our lifetimes. Here are some of the tips and tricks discovered that appear to slow the process of aging.

Keep mentally active

Crossword puzzles and Sudoku are popular for a reason. Keeping yourself mentally active is one of the keys to reducing mental aging, such as dementia and the symptoms of Alzheimer’s. While keeping mentally active is not a cure to either of these issues, it can significantly slow down their progression. Play memory games, read books, and do other mentally focused activities each day.

Get your exercise

Physical fitness is important not only to keep you comfortable and healthy but also to keep your mind sharp and your spirits raised. Exercise has been shown to improve cognitive performance and mood. That doesn’t mean that you need to take a step aerobics class each day. Taking a long walk, gardening, and hiking are all excellent examples of physical activities that will slow down the aging process without being too intense.

Invest in hobbies

Hobbies are one of the best ways to keep yourself active. Knitting, book clubs, and other social hobbies can fulfill multiple needs at once — and all hobbies provoke thought. Think about the things that you enjoy doing; if you enjoy doing it, there’s almost certainly a group devoted to it. There are even groups available for individuals who enjoy scrapbooking and other relaxing activities. Your hobbies are one of the things that will likely keep you the most active outside of the house.

Stay social

Whether you volunteer at a local community center or simply chat with your friends, remaining well-socialized is one of the keys to keeping yourself active and fit. Socialization isn’t just a basic human need; it also involves a lot of mental stimulation. When you carry on a conversation with your friends, you’re remembering things and applying logic — both things that will keep your mind sharp. Remaining well-socialized also helps keep you motivated.

Eat right

Studies have shown that the cultures with the most longevity tend to eat diets that concentrate on lean meats, fruits, and vegetables. These diets often include high amounts of good fats, such as those found in avocados and olive oils. Red meats and starchy staples are relatively rare. By eating right, you can both feel better and potentially slow down your aging process. Antioxidants are also said to have a positive effect. 


Slowing aging isn’t just about living a long life — it’s also about living a comfortable one. In general, keeping both physically and mentally active is one of the best ways that individuals can slow down the aging process and remain youthful and vital even in their later years.


Reprinted with permission from Vista Springs Assisted Living.

What you need to know about Census 2020

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By Area Agency on Aging of Western Michigan


You may be familiar with the census—it happens every 10 years, after all—yet there are often a number of misconceptions about how it works and why it is done.


The U.S. Census Bureau is set to conduct the next census in 2020, and if you are a Michigan resident, it is important that you are counted! The census count determines the share of billions of dollars in federal funding that Michigan receives each year, and your being counted helps communities create jobs, provide housing, fund K-12 education, prepare for emergencies, support programs for older adults; and build schools, roads, hospitals, and libraries.


There are changes being made in how the count will be managed this time around, which may make it more difficult and confusing for older adults and lead to opportunities for scammers to take advantage of seniors. We want you to be prepared and confident when filling out your census information; therefore, here are a few quick things you need to know.

How it works:

Each home will receive a request to respond to a short questionnaire—online, by phone, or by mail in mid-March. This mailing will include a unique Census ID code for your residence. This year will mark the first time that you will be able to respond to the census online, and you also have the option of responding by phone.


A reminder postcard and letter will be sent before a census worker will come to your home to try to fill out the census. They will wear an official Census worker badge with their photograph, a U.S. Department of Commerce watermark, and expiration date. Be aware, census workers will never ask for a Social Security Number or banking information. Census forms are filled out by household. Everyone living at the address matters and everyone needs to be counted, including children.

Funding:

As mentioned, federal funding is determined through the census. The distribution of more than $675 billion in federal funds, grants, and support to states, counties, and communities is based on this census data. For each person that is not counted properly in Michigan, the state will lose approximately $1,800 in state and federal funds per person each year for the next ten years. You matter!

How you fit in:

Courtesy Area Agency on Aging of Western Michigan

Of course, we want everyone counted and that means YOU. Be ready for the census information to come out in mid-March, and if you happen to travel to a different state in the winter months but spend more than six months each year in Michigan, then you should still respond as a Michigan resident. You can use the unique Census ID code sent to your Michigan address to respond online or by phone, or you can wait to respond until you get home.


It is also important to note that the census is completely confidential, and your responses to the census are safe and secure. Under Title 13 of the U.S. Code, the Census Bureau cannot release any identifiable information about individuals, households, or businesses, even to law enforcement agencies. The Census Bureau can only use your answers to produce data and statistics.


Be sure to fill out the census this coming spring! You can learn more about the census at https://mivoicecounts.org/ or by calling (517) 492-2400.

How to keep seniors warm: 8 solutions for cold Midwest winters

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Courtesy of Vista Springs Assisted Living

By Vista Springs Assisted Living


Winter in the Midwest is no joke! Sudden storms and freezing temperatures can make life difficult for anyone who lives here—especially for seniors. It’s important for seniors to have a steady internal temperature, as their bodies aren’t able to regulate body heat and maintain warmth the way they could when they were younger.


In the Midwest, winters can be extremely harsh, so it’s important that you take the necessary steps to ensure that your senior loved one is staying warm. From making sure their apartment is full of blankets and sweaters to limiting outdoor exposure as much as possible, there are plenty of ways you can help protect your loved one and keep them warm!

1. Turn the heat up

While most of us are used to turning down the heat in winter to help save money on heating bills, a senior’s home should be kept at a warmer temperature to protect them from getting chills. Remember, a senior’s body loses heat faster than people middle aged or younger. A senior’s home should be kept at 70 degrees during the winter at the very lowest.

2. Prepare for outages 

Harsh storms can sometimes cause power outages at the most inopportune moments. Having no heat or light is a dangerous situation, so help your loved ones prepare for the risk by:

  • Stocking their house with flashlights and batteries
  • Keeping an eye on the weather report and encouraging your loved one to go stay with family before big storms
  • Reminding loved ones to keep their cell phones charged
  • Having a case of bottled water and shelf-stable foods in case of multiple-day outages

3. Dress in layers

It’s always easier to take layers off when you get too hot than it is to try and add them on after you’ve gotten too cold. Putting on a sweater after your internal body temperature has dropped often means a slow reheating process. 


Encourage your elderly family members to wear multiple layers, which will help them maintain their body temperatures. And remember, layering isn’t just for heading outside, it’s equally as important to have extra clothing while staying indoors as well.

4. Keep blankets nearby

When we start to feel chilly, throwing a blanket over ourselves is a great way to quickly warm up. In your loved one’s home, make this simple task even easier by strategically  leaving blankets in places where they might need them, such as near chairs or by their bed.

5. Warm drinks and foods

Eating and drinking warm foods can help encourage the body to maintain its internal temperature, as well as proving the essential nutrients needed for the body to maintain its mass and health during the winter. Rather than cold foods and iced water, encourage your senior family members to have foods like hot soups and tea.

6. Cover extremities

It’s important to remember in colder months that the hands, feet, and head are the parts of the body that get chilled and lose their warmth first. With that in mind, it’s essential for these extremities to be protected in winter.


Hats, mittens, gloves, socks, and slippers are all examples of clothing items that are necessary to keep an elderly loved one from getting too cold throughout the winter. Hats and gloves can be worn inside to stay warm if needed, and having these clothing items nearby is helpful, so seniors don’t need to go searching when they get cold.

7. Safety when traveling

Just like we need to prepare for a power outage, it’s important to prepare for vehicle breakdowns in winter as well. If your loved one travels alone, ensure they keep extra coats, blankets, and even boots in their car in case of an emergency. Similarly, if they are being driven by someone else, make sure they have extra warm clothes and water with them in case of an emergency.

8. Limit outdoor exposure

The worst of winter weather is obviously found outdoors. Freezing temperatures, ice, and wet snow that chills us quickly are all dangerous features of a Midwest winter. In order to protect your loved one, do what you can to keep them out of the elements. 


Helping keep a loved one indoors can mean anything from running errands for them to doing what you can to encourage them to enjoy the weather from inside the home rather than out of it. Keeping seniors inside helps them stay warm, and also reduces the risk of dangerous falls.


While Midwest winters are more punishing than in other areas, they are still manageable with a plan and some preparation. Helping your senior loved ones stay warm is a wonderful to keep them safe from the elements, even as the winter storms rage outside.


Reprinted with permission from Vista Springs Assisted Living.




Understanding senior loneliness and depression

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Courtesy Vista Springs Assisted Living

By Vista Springs Assisted Living


It’s important to be involved with your loved one’s health as they age so you can best assist them with medications, doctor’s visits, and other care needs. While being aware of the physical needs of your family members is essential, it’s equally important to be mindful of the state of their mental health. 


Seniors can often suffer from loneliness and depression that goes undiagnosed and untreated. Typically this omission comes from the fact that seniors tend to hide mental health concerns from their families out of guilt or shame. That’s why it’s critical to know what signs to be on the lookout for in senior family members and understand how depression and loneliness manifest in elderly people.

A serious epidemic

Shockingly, many people are under the impression that loneliness and depression in old age are a normal part of the aging process. This couldn’t be further from the truth. Loneliness and depression are diagnosed medical conditions that aren’t just a part of growing old, but are part of a serious epidemic in seniors. 


Just as with younger people, untreated depression and loneliness in seniors can have severe consequences on both mental and physical health. And, when paired with other health conditions that many older people experience, the symptoms of these mental health issues can have even farther-reaching long-term effects.

Four unexpected consequences of loneliness and depression

  1. Higher chances of developing dementia
  2. Increased medical costs from associated illnesses
  3. Seniors are more vulnerable to financial abuse when isolated
  4. Increased likelihood of early mortality

What is senior loneliness?

Senior loneliness is a specific type of social isolation that occurs when an older person no longer engages in the world around them as they did when they were younger. This condition often occurs in seniors who live at home and don’t have daily social interactions.


While living at home rather than moving to a senior living community is a favorable idea for most seniors, it can become extremely lonely if transportation and mobility become limited. And, if children and grandchildren are too busy with their own schedules to visit often, older family members can find themselves alone and overwhelmed with feelings of worthlessness and detachment. 

Signs of senior loneliness

  • Lack of appetite
  • Changes in sleeping patterns, particularly restless sleep
  • Increased time at home
  • Less frequent communication with family and friends
  • Debilitating medical diagnoses
  • Despondent attitude 

What is senior depression?

Like loneliness, senior depression is often the result of changes in health, mobility, or mindset. While it’s reasonable for seniors to have some feelings of anger or sadness about their changing position in life, a serious mental health condition like depression is different than these general emotions and should never be taken lightly.


If you believe a loved one is suffering from depression, speak to them immediately and ensure they have access to the necessary resources should they reach a breaking point, such as the National Suicide Prevention Lifeline at 1-800-273-8255. 


Depression should never be ignored, even if having a conversation with your senior family member about their mental health is difficult. By being open and willing to listen to them while also being on the lookout for signs that overall sadness has progressed into something more, you can help protect your loved ones.

Signs of senior depression

  • Overwhelming feelings of sadness, hopelessness, shame, or guilt
  • Loss of interest in activities and hobbies
  • Weight loss or gain
  • Lack of energy
  • Changes in sleeping patterns
  • Thoughts of suicide
  • Drop in cognitive ability
  • Neglecting personal care

How you can help

The consequences of senior loneliness and depression are frightening to consider, but the good news is that there is plenty that you can do to help your loved ones. The number one thing you can do is to be there for your family members and make time to check in and visit with them. 


In addition, you can offer them rides to social events if you live close by, take them out for dinners and shopping trips, and encourage them to find new opportunities to engage with other people. Socialization is essential for maintaining cognitive and mental health in old age, so doing your part to help seniors stay social goes a long way in preventing and treating loneliness and depression.


If you are still concerned that your loved one isn’t getting the necessary interactions they need to stay healthy, you might want to talk to them about assisted living. Assisted living provides seniors not only with the care services they need to age in place, but plenty of opportunities for making new friends and relationships with other residents. 


Reprinted with permission from Vista Springs Assisted Living.




Exercise isn’t an excuse to pig-out

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You need little more than a sensible portion of healthy carbs and protein before and after your workout. (Courtesy Spectrum Health Beat)

By Len Canter, HealthDay


A typical workout doesn’t give you license to eat whatever you want.


Even a full hour of vigorous skiing burns just 600 calories—less than the amount in a super-sized fast food sandwich. That’s why it’s important to think of exercise as just one part of a shape-up plan.


Exercise works the cardiovascular system and builds muscle, but it takes calorie restriction to also lose weight. Small diet tweaks that you can make when you’re building a healthier body through exercise will maximize your efforts.


Here’s what you need to know about nutrition when you work out regularly.


You don’t need to fuel up like a marathon runner, but give your body some nourishment about two hours before every workout to make exercise more effective. Have a small meal with healthy carbs and protein and some fat. If eating two hours in advance doesn’t work with your schedule, aim for a small snack about an hour before your workout.


It’s also important to eat a small meal with carbs and protein within two hours after your workout to give your body the nutrients it needs.


Keep in mind that “calories in and calories out” is a balancing act that varies from person to person.


So whether you’re trying to lose weight or maintain, keep a journal that records the amount of calories you get from food as well as the amount of calories burned off during workouts to see if your intake needs to be adjusted up or down.


Beware of so-called training supplements. These products aren’t regulated and their claims may not have any science behind them.


If you’re getting a good amount of whole foods in your diet—that is, unprocessed and unpackaged foods—you shouldn’t need any of these aids.


Finally, it can’t be stated often enough: Drink water as needed before, during and after exercise to stay hydrated, especially in hot and humid conditions.


Reprinted with permission from Spectrum Health Beat.

10 healthy tips for the new year

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Make 2020 a year of health and well-being. (Courtesy Spectrum Health Beat)

By Kathy Grierson, PA-C, Spectrum Health Beat


The quest for health and fitness can be a difficult challenge with the hectic pace of busy schedules and the bustle of the holidays.


It seems that New Year’s Day offers us all a fresh new outlook and opportunity to start the year with optimism and hope to improve our lives.


Health and fitness is a journey that requires dedication and commitment.


There is no easy quick fix, patch, pill, cleanse or detox that will replace optimal nutrition and exercise.


Sometimes we can get side-tracked by injury, self-doubt, medical issues and a host of things, which complicate and derail our health goals. It is important to never give up and always continue to fight the good fight for your health. You are worth it!


Jan. 1 is a great time to start by making a resolution to strive for health.

Here’s how:

1. Schedule your annual

A physical exam with your primary care physician or provider should be first on your list. Make sure you are up-to-date on your screening labs, preventive cancer screenings and immunizations.


If you are starting an exercise regime or have weight-loss goals, this is an excellent time to discuss your options with your doctor and create a plan that will hold you accountable at future follow-up appointments.

2. Strive for 60 minutes of exercise a day

This could be broken up into smaller bits of time throughout the day. For example, you could take the stairs at work or park farther from an entrance.

3. Find a workout partner to hold you accountable

You are much less likely to let another person down. You can keep each other on track virtually through text messages or agree to meet in person to walk or exercise.

4. Add exercise to your schedule, and hold firm

Exercise either before work or on your way home from work. It is much easier to either get it done before the day starts or before you get home.

5. Prep your work-out items the night before

If you are an early morning exerciser, get all set well in advance of the alarm going off.


Sometimes sleeping in your exercise clothes might be the trick until you get into the habit of rising early. Set your shoes out, have your water bottle filled and things ready to go.

6. Get at least eight hours of sleep

Studies have shown that adequate sleep reduces stress hormones and will help with weight loss and overall health.

7. Drink enough water

Stay hydrated. This means 64 ounces for an average size adult. (Sorry, caffeinated beverages don’t count.)

8. Cut screen time

Decrease the amount of time spent in front of screens (TV, computer, tablet, phone) and move as much as possible.


Consider walking on your lunch break or taking a 10-minute walk around the house instead of checking social media posts.

9. Fill up on fruits and veggies

Make half your plate fruits and vegetables at all meals. This is an easy way to increase the amount of healthy foods without taking the time to measure anything.

10. Know the stats

Research shows it takes 21 days to make a habit. If you fall off the wagon, climb back on. The ride is much more enjoyable when you are doing positive things for your health.


Commit to just the day in front of you and make it great. Pretty soon, you might have an entire compilation of days that could add up to a new, healthier you.


Reprinted with permission from Spectrum Health Beat.



Snapshots: For Auld Lang Syne

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By WKTV Staff

victoria@wktv.org

Quote of the Day

“There are far, far better things ahead than any we leave behind.”

— The eternal optimist

Hope is a roof over your head

The 3:11 Youth Housing Program is for youth ages 18 to 24, to transition from homelessness to stability. They focus on that age range because it’s when people are entering adulthood. It now consists of eight rehabbed duplex-style homes in Grand Rapids, each with room for three to four youths and a mentor or mentor couple. More info here.

Still time

David Wiesner (American, b. 1956), Art & Max, 2010. (Supplied)

If you haven’t taken your kids to the Grand Rapids Art Museum yet during winter break, you’re still in luck. The GRAM will waive admission fees for visitors age 17 and under through Jan. 5.

Grieving the loss of a loved one?

The holidays can often serve as a stumbling block on the journey from grief to healing. The topic of grief is not often something anyone wants to talk about, especially at a time of year that, for most, is a time of great joy and happiness. Here are some tips on how to cope.

Fun fact:

It’s nothing new

Mesopotamia (modern day Iraq) began the concept of celebrating the new year in 2000 BC. Back then, people observed new year in mid-March, around the time of the vernal equinox. See? We’re not so special.