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Spring 2013

Health &Wellness 10 ways to turbo charge your immune system

An easier approach to change

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Dare to do new things in 2013 page 2

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2 health & wellness

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January 2013

Dare to do new things By Sue Ronnenkamp

Water fitness classes Crossroads Fitness’ Airport Club, located at 2768 Compass Drive in Grand Junction, offers numerous water fitness classes, all in their indoor pool.

Aquatic Fitness for Life (AFL) 9:30 a.m. Mondays, Wednesdays and Fridays

Wet & Wild 8:30 a.m. Monday through Friday

Water Works 6 p.m. Mondays and Wednesdays and 8:30 a.m. Saturdays

Montrose The Montrose Recreation District’s Aquatics Center, located at 25 Colorado Ave., offers 14 water fitness classes each week. Among these classes are:

Aqua Aerobics 8 a.m. Mondays, Wednesdays and Fridays

Splash Aerobics 11 a.m. Mondays, Wednesdays and Fridays

Express Aerobics 5:30 p.m. Mondays and Wednesdays

The Aerobic Zone 8 a.m. Tuesdays and Thursdays

Twinges in the Hinges 9 a.m. Tuesdays and Thursdays

The Deep 11 a.m. Tuesdays and Thursdays

DELTA Cardio Crazy 8:30 a.m. Mondays, Wednesdays and Fridays

Light and Lively 10 a.m. Tuesdays and Thursdays

Deep Benefits 5:30 p.m. Tuesdays and Thursdays

hen is the last time you did something for the first time? Ask kids this question and I bet they will come up with a bunch of fast answers. Ask an Lift those noodles! Tote that barge! Photo by Tim Ross adult this question a kid, so I just had no idea that water and most will have to think about this long and hard before they can re- exercise took so much core strength. I was amazed to see people far less fit spond. To me, that’s a sad statement than me doing things that I could not about adulthood and about growing do at all. What a humbling experiup and older. ence. I personally love this question. I But the really big challenge was first heard it many years ago when still coming. A few weeks after I one of my aerobics instructors dared started the class, another instructor us to risk doing something for the told us to switch to suspended mode first time. It set me off on a quest to for the movement we were doing. see what new things I could try and I didn’t know what this meant, but bring into my own life. soon discovered that she wanted us If you need an example to get you to tread water while doing the exerstarted, I’ll tell you about a recent cise. I tried it, but sunk down in the experience of mine. A few summers water immediately. I remember that ago I decided to try an aqua (pool) it felt like a totally impossible feat, class at my fitness club for the first and something I was likely to never time. I had just switched over to accomplish given the results of this this club from another one, so I was first attempt. more willing to try different classes I have to admit that I did not go because it was new and I wasn’t so after this challenge with gusto. For set in my routine. On top of this, months, I didn’t even attempt it when it was summer in Texas and hot as usual, so exercising in water sounded instructed to switch to suspension mode. I just grabbed a foam noodle like a refreshing change. Also, this and used that to hold me afloat in the was a female-only club, which made water. And when I did try it, I just me feel a little braver about working seemed to fail as miserably as I did out in my swimsuit—garb that many the first time. middle-aged women like me stay far But I did keep going to the pool away from. Okay, so I knew the class would be class a couple of times a week, and I kept getting better and stronger at different, but the real surprise was how hard it was to exercise in water. doing all the moves but the suspended ones. Then I had my breakthrough This really shocked me since I’ve been working out regularly since my early 20s and thought I’d be able to do anything the instructor threw my way. But I hadn’t spent any major time in a swimming pool since I was

moment, a day that came over nine months after starting the aqua class. We had a substitute teacher that night who worked us hard and differently than our regular instructor. I was in the groove of her workout when she threw in a suspended move. I just went with the flow and lo and behold, I did it! It wasn’t pretty to watch, but I was just so proud of myself for making this much progress. I couldn’t stop patting myself on the back. A week later I tried more suspended moves in the pool class and was just as thrilled as the first time. The closest thing I can compare this to is learning to ride a bike. For me, this experience was struggle, struggle, struggle and fail, fail, fail followed finally by “I got it! I did it!” Once you know how it feels to make it work, it starts sticking and moving into muscle memory, and becomes easier each time you do it. I had forgotten what an exhilarating moment this is to accomplish something that started out feeling close to impossible. I thought to myself, why should only the young get to experience this when it’s so, so good for the soul at any age? Why indeed? So what do you think? When is the last time you did something for the first time? When is the last time you felt exhilarated by an accomplishment? If it’s been too long for you to even remember, maybe it’s time for you to start off on your own daring quest. Take on a new challenge? Why not? Try something for the first time? You can do it. This really is possible at any age and any stage of life. ■ Photo by www.localfitness.com.au

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January 2013

health & wellness 3

An easier approach to change By Sue Ronnenkamp

t the beginning of each month, my calendar prompter reminds me that it’s time to update my change journal. This is a ritual I started in June 2008 after spending considerable time reading about making changes. One of the best resources I found was Ariane de Bonvoisin’s website, www.first30days.com. I really liked her idea of taking change in small chunks at a time. But would this work better than other strategies I’d tried in the past? The answer to this last question is a resounding yes. It’s now been several years since I started my change journal (a simple composition book I picked up). At the beginning of each month, I list the changes I want to try or work on for that month (two to five items is normal for me). When I reach the end of the month, I review my list and write briefly about the results—what worked and what didn’t. Then I create a new list for the new month. Some changes stay on my list for several months until they are fully cemented in my life. Some things get tabled and tried later. Some changes get knocked off the list (i.e., tried

it, didn’t work, try something else). Bottom line, I never beat myself up over the things that don’t work. I just focus on what did work for me, and move forward with keeping change active in my life. What kind of changes have I made since I started this practice? Here are some examples from my change lists: • I started doing crossword puzzles— something I had always shied away from because my dad and sister are such crossword puzzle wizards. Now this is an activity I look forward to every evening. • I did my first real push-ups at exercise class. Today I’m proud to say that I have more upper body strength than I’ve ever had in my life. • I switched health clubs, which led to trying aqua classes for the first time—exercise that gives my aging joints a break, is surprisingly effective and fun, and one that’s provided a nice change of pace in my weekly routine. • I took baby steps toward being more energy conscious—starting with using cloth bags for groceries one month, turning off unneeded lights around the house another.

• I finally lost the extra unwanted pounds I had gained by trying a new diet that now allows me to eat more and weigh less. • I cut down on salt and started using salt substitutes like Mrs. Dash at most meals. As you can see, not all of these changes are big ones. But as I see it, every positive change counts— no matter how big or how small. I’ve also learned that once I find a change that feels right for me, then I need to work on making it stick so it becomes a natural part of my life even if it takes several months to accomplish. Changes that stick are how progress is made and how rewards can be reaped for your efforts. Once a change is cemented in your life, then you can move on to the next thing and keep building on your change successes. So, what do you think? How does approaching change just 30 days at a time sound to you? Is this something worth trying this year? To learn more about this, go to www.first30days. com and give change a more reasonable try. Who knows—it may just stick like it did for me. Good luck. ■

National & Regional Award-Winning Publication Publisher ............................ Kevin VanGundy Founding Publisher................... Susan Capps Editor........................................ Cloie Sandlin Office Manager ........................Genevra Shal Graphic Design.............................. Heidi Graf Production/ Photographer......... Karen Jones Delivery.....................................Anouk Olson Advertising Sales.........................Sue Bowen Advertising Sales................. Linda Lovendahl Sales Assistant.................... Michelle Hooper Delta-Montrose Bureau Advertising Sales.................... Virginia Carlile Delivery..........................................JR Milner Garfield Bureau Editor.......................................Cheryl Currier P.O. Box 3895, Grand Junction, CO 81502 970.24 3.8 829  80 0. 536.7516 fax Website: www.BeaconSeniorNews.com E-mail: Beacon@ PendantPublishing.com The Beacon is published at the beginning of the month. Our goal is to inform and inspire the 50+ community in Mesa, Delta, Montrose and Garfield counties. Publication of advertising does not necessarily constitute endorsement. Columns are opinions of the writers, not necessarily the opinion of the publisher. Display advertising rates are available upon request. Deadline for advertising and announcements is the 20th of the month preceding publication. © Copyright 2013 • All Rights Reserved

9 Principles of Change

Principle 1: People who successfully navigate change have positive beliefs. Principle 2: People who successfully navigate change know that change always brings something positive into their lives. Principle 3: People who successfully navigate change know they are resilient, strong, and capable of getting through anything. Principle 4: People who successfully navigate change know that every challenging emotion they feel is not going to stop them and will guide them to positive emotions that help them feel better. Principle 5: People who successfully navigate change know that the quicker they accept the change, the less pain and hardship they will feel. Principle 6: People who successfully navigate change use empowering questions and words, think better thoughts, and express their feelings. Principle 7: People who successfully navigate change know they are connected to something bigger than themselves. Principle 8: People who successfully navigate change are not alone; they surround themselves with people who can help, who have the right beliefs and skills. And they create an environment that supports their change. Principle 9: People who successfully navigate change take action. They have a plan and know how to take care of themselves. Source: http://www.first30days.com/ariane/principles

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The Healthy Geezer By Fred Cicetti

Q. Have you ever thrown your back out? I hear an awful lot of geezers complain about their backs. How common is back pain? Yes, I’ve had back problems most of my adult life and I know how debilitating they are. When I was 30, I put myself in bed for a week by carrying heavy stacks of newspapers to the curb. Back problems have been a recurring problem in the decades since then.

The first attack of low back pain usually happens to people between the ages of 30 and 40. Back pain becomes more common with age. Back pain is very common. It affects about 8 out of 10 people. This affliction incapacitates so many people and the subject is so extensive that I’m going to do a three-part series on back pain. This first one is about causes. Back pain is more common among people who are not physically fit. Weak back and abdominal muscles may not properly support the spine.

If you’re sedentary most of the time and then exert yourself on rare occasions, you are more likely to injure your back than someone who exercises daily. If you’re carrying a big belly, you put added stress on the muscles in your low back and are a candidate for agony. Some back pain, including disc disease, may spring from your genes. Race can have an influence, too. African-American women, for example, are two to three times more likely than white women to develop spondylolisthesis, a condition in which a vertebra of the lower

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spine slips out of place. Your job can be a major influence on back health. If your work requires heavy lifting or sitting all day, you risk hurting your back. Many sanitationmen and writers suffer from back troubles. Cigarette smoking is a health hazard. While smoking doesn’t cause back pain directly, it increases your risk of developing sciatica, a pain that runs down the back of your leg from spinal-disc pressure on a nerve. Smoking can block the body’s ability to deliver nutrients to the discs of the lower back. Mechanical problems can cause back pain. Perhaps the most common mechanical cause of back pain is disc degeneration. The cushioning discs between the vertebrae of the spine break down with age. If there is stress on these compromised discs, they press against spinal nerves and you may experience what feels like a toothache in a buttock. At almost any age, an injury can force these discs to bulge or rupture causing the same kind of pain. Spine injuries such as sprains and fractures can cause either short-lived or chronic pain. Fractured vertebrae are often the result of osteoporosis, a condition that causes weak, porous bones. Many medical problems can cause back pain. They include scoliosis, which causes curvature of the spine; various forms of arthritis; and spinal stenosis, a narrowing of the spinal column that puts pressure on the spinal cord and nerves. Your emotions have a major impact upon back pain. Never underestimate how they can tighten muscles and elevate your awareness of pain. I recall vividly being free of sciatica when I received some troubling news. Within minutes, I couldn’t put my left foot down because the pain in my leg was so intense. ■

If you would like to read more columns, you can order a copy of “How to be a Healthy Geezer” at www.healthygeezer. com. If you have a question, write to fred@healthygeezer.com.

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January 2013

health & wellness 5

Vital Earth vital to maintain health

ave you ever wondered why Americans are plagued with epidemic levels of disease today, and why prescriptions do not seem to solve the problem? It didn’t used to be that way. So what changed? Fulvic minerals are not in our food anymore. Alkaline pH fulvic and humic minerals were provided by nature to dissolve the nutrients in our food, and then transport them directly into the cells. Without fulvic and humic this process doesn’t happen. You may eat excellent food, but without fulvic, the nutrients don’t get absorbed, and without humic, you are vulnerable to colds, the flu and diseases in general, including cancer. Nutrients fuel cellular energy, which results in better physical energy and stamina, sounder sleep, resistance to colds and flu and a strong healthy immune system. When you have a strong immune system, diseases don’t develop. If adverse health conditions have already developed,

fulvic and humic are so powerful they will strengthen a weakened immune system, allowing the body to fight existing diseases like it was designed to do. Vital Earth’s alkaline pH fulvic and humic helps control acidity, absorb and remove heavy metals and toxins, balance hormones, correct digestive issues and inhibit viruses. VitalEarth’s fulvic is extracted from an ancient deposit of humic material. Vital-Earth’s Fulvic Mineral Complex provides a naturally occurring assortment of 68 to 74 minerals and trace elements, as well as 100 percent fulvic in the solution. Vital Earth’s products can be purchased on-site at 560 S. Commercial Drive in Grand Junction, or at Horn O’ Plenty, 429 Colorado Ave. or at Sprout’s Farmer’s Market, 1450 W. Independent Ave., which opens on January 16. For more information, call 241-6628 or visit www.vitalearthminerals.com. ■

Hope and care for the fibromyalgia sufferer By Jack Bradley, DC, BSA

ibromyalgia is a mysterious and elusive condition that perplexes some of the brightest minds and escapes the proper diagnosis and treatment by many health care professionals. Many patients diagnosed with fibromyalgia have been left with little but feelings of hopelessness. If you have been diagnosed with fibromyalgia, you have probably faced the prospective of a life full of one medication after another, trying to feel less aches and pains. This sense of despair, in most cases, should not be the average fibromyalgia sufferers’ lot in life. There is hope. Let’s take some of the mystery out of the misery. Whether you consider fibromyalgia a musculoskeletal or neurological condition, you will have to look at the cause of your condition or you will end up attacking the signs and symptoms. Our condition of

health and wellness may come from what we eat, drink, breathe, think, or how we rest or exercise (or not), and different forms of trauma. Trauma—whether it be from abuse, neglect, or ignorance—can leave our internal environment reeling. One’s condition may not be intentionally self-inflicted, however, accepting any responsibility that is your own can be the first stage to a healthier life. If we can learn to avoid the initial outside negative effects causing damage to our muscles, spine, joints and nervous system and work on the proper balance of biomechanical and biochemical nutritional care that is needed to restore vitality and function, then we have pursued life and have happiness. For help with fibromyalgia or other aches and pains, call Good News Chiropractic in Montrose at 252-8255 or visit www.montrosechiropractor. com. ■

7 Steps of Treatment for Fibromyalgia Though it sounds elementary, finding the causes of a patient’s “Fibromyalgia” and matching those causes to one’s individual comprehensive treatment plan is essential for success. A big part of the recipe for results is having a ready, willing and able patient to actively participate in their health recovery. There is no quickfix, no magic pill. Over the 15 years of treating patients I’ve found it sometimes can take months to figure out the majority of all that needs to be addressed during a treatment plan. All of my patients that had been previously diagnosed with fibromyalgia have had many causes of their conditions in common. The disruption and dysfunction of the nervous system is a major player in all fibromyalgia conditions. What is causing the neurological dysfunction is the quest of the astute health care practitioner. Moreover, how the doctor addresses this neurological component of the patient’s condition can sometimes mean the difference between a premature death or a healthier life. So, what are the seven steps of treatment that work for Fibromyalgia patients? 1. Treating disc injuries that all fibromyalgia patients suffer from- with the best disc work available the Cox Technic- without drugs or surgery. 2. Alignment of the spine and joints (shoulders, elbows, wrists, hips knees, feet) with Advanced Activator Methods. 3. Energy work that balances out the nervous system-B.E.S.T (Bio Energetic Synchronization Technique)- Not to worry, no voodoo or New Age stuff. 4. To speed up healing, repair, and pain control- Alpha Stim Micro Current. 5. Dietary changes if needed and supplementation with whole food organic nutrition by Standard Process. 6. Soft tissue work. MFT, TPT, Light Massage. 7. Exercise; at the appropriate time. By Dr. Jack Bradley, D.C., B.S.A., Montrose, Colorado 252-8255 Fibromyalgia Help and Hope- Call for a consultation- there’s no charge. Check websites for certified doctors of mentioned techniques. (Paid Advertisement)

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January 2013

Link found between untreated hearing loss and mental health mental well being,” Dr. Matthew Wilken said. “We also know that by esearch shows that hearing loss treating hearing loss, the risk of asfrequently co-exists with depressociated depression and other mental sion and/or anxiety, and that people health issues lessen significantly. with untreated hearing loss may be at Unfortunately, too many people wait an increased risk of depression. years before facing their hearing loss. To help raise awareness of the conAnd by then it has significantly affectnection between hearing loss and ed their lives and relationships.” depression, Hearing Rehab Center is Hearing loss and depression are offering no-cost screenings, where increasing worldwide. In fact, in people in the community will be able the U.S. alone, major depression to have their hearaffects 15 million ing evaluated at no Studies show that when American adults, charge, call 464people with hearing loss use or approximately 5 3066 to schedule. to 8 percent of the Studies show hearing aids, they experience adult population that when people less depressive symptoms in a given year, the with mild-to-proNational Alliance found hearing loss on Mental Illness reports. Already, use hearing aids, they experience hearing loss is the third most prevadecreased depressive symptoms, lent chronic health condition facing anxiety and emotional instability; older Americans. According to the significant improvements in quality World Health Organization, hearing of life and functional health status; and have significantly higher self-con- loss is the second leading cause of YLD (years lost due to disability) only cepts compared to individuals with after depression. hearing loss who do not wear hear“Depression knows no boundaries,” ing aids. U.S. research shows that the Better Hearing Institute Executive use of hearing aids reduces the risk Director Sergei Kochkin said. “It can of income loss, and that those who use hearing aids are twice as likely to affect anyone and can be brought on by any number of life factors, be employed as their peers who do including chronic stress. By addressnot use hearing aids. Moreover, the ing hearing loss with hearing aids, vast majority of people with hearing we minimize the stress and isolation loss can benefit from hearing aids. that hearing loss can bring—and we “At Hearing Rehab Center, we unenable those with hearing loss to derstand the isolation that untreated become more resilient against hearing loss can bring and the toll depression.” ■ it takes a person’s quality of life and

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January 2013

A chicken in every pot, broth for every day By Allison St. Claire

emember President Hoover’s famous slogan “A chicken in every pot?” (Actually King Henry the IV said it several centuries earlier.) In the midst of these dark winter days, miserable flu season, and the even darker times of a sluggish economy, a chicken in your pot and the healthful, delicious broth it creates is one of the brightest foods you can make. Easy: all you really need is a chicken, or its carcass, and water. Hundreds of recipes call for chicken broth or stock. Only the ratio of bones and meat used differentiates them. I can’t think of a single vegetable or grain I cook that isn’t infinitely more flavorful and nutritious with some added chicken stock. There’s no need to buy store-bought which is far more expensive and unhealthy. Unfortunately, homemade broth has been replaced with bouillon, which is perhaps the worst item in the market

as it is full of sodium and MSG. Some pre-made liquid broths also have added MSG and “natural flavorings” which are a negative. They are not cooked in the traditional way to gently extract the minerals, collagen and gelatin from real bones and have very little nutritional value. Plus, soup cans, as well as other food cans, are lined with an estrogen-like chemical called bisphenol (BPA) to help prevent rust. But this chemical doesn’t just sit there in the can lining, it breaks free and leaches out into the soup. That means you’re getting a secret burst of hormones with every spoonful. Mmm? Yuck!

Starting simple Use a whole chicken (preferably organic, pasture-fed or from a reputable supplier) or parts such as backs, necks, wings and especially feet. Yes, the feet are an extremely nutritious gelatin provider. Note: every meat purchase does at least double duty if you buy it

bone-in. Meat closest to the bone is more flavorful, and bones make excellent soups and stocks. Really basic: Put chicken and a splash of vinegar (to help extract minerals from the bones) in a large pot and cover with water. Cook on the stove top at a low simmer, or uncovered in the oven at 170-180 degrees for six to 24 hours. Especially with factoryfarmed chickens, you may want to quickly boil first to release scum that you will skim off. Stock 1.0: Add a large onion, chopped, at the beginning. Stock 2.0: Additional vegetables. If you plan to toss mushy vegetables away or blend them as a base for soup and gravy thickeners, add two carrots peeled and chopped, and three celery ribs chopped, at the start. If you plan to include them in a bowl of chicken soup or casserole later, add during the last hour. Stock 3.0: If you have them, and like additional layers of flavor, at the start

health & wellness 7 add peppercorns for spiciness, garlic for added sweetness, two bay leaves for savory depth, and parsley and/or thyme at the very end for floral, herbal notes. Store broth in your refrigerator for several days, or save space by freezing it in an ice cube tray. Each cube would nicely flavor a couple of servings of cooked vegetables, provide a steaming cup of drinking broth, or provide a rich base for rice, quinoa, couscous, wild rice or other grain.

Building health Almost 1,000 years ago, physician Moses Maimonides prescribed chicken broth as a treatment for colds and asthma, thus the name “Jewish penicillin.” Recent scientific studies confirm what we’ve known all along. Meat stocks contain the minerals, especially calcium, magnesium and potassium, of bone, cartilage, marrow and vegetables as electrolytes that are easy to assimilate. The gelatin produced allows the body to use the complete proteins you consume. Gelatin also helps in treating many chronic disorders such as diabetes, muscular dystrophy, gut problems and even cancer. ■

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My personal best what? By Jim Cotsana

lined up at the starting line of a 10K race wearing an old pair of shorts and T-shirt with a number pinned to the front, along with a pair of rather worn running shoes. Standing next to me was a man in his early 30s in bright blue spandex running shorts, a white shirt with logo, and what looked like new and expensive shoes. While doing the obligatory stretches, he asked, “What is your personal best?” Not understanding his question, I asked, “My personal best what?” With a smirk, he stated, “Your personal best time in a 10K.” Looking a little uncomfortable, I responded, “I’ll know after I finish this race.” He slowly turned and walked off. About a year-and-a-half ago, I couldn’t help but notice that not only were my pants getting tight, but I

had to buy a larger size. In addition, I was punching new holes in my belt and I was getting to the point where new holes were soon not going to be an option. I was certainly not feeling good about this every time I looked in the full-length mirror. Hence, I decided it was time to get back into some form of exercise and lose this added weight. I did regular exercise when I was in the Marine Corps, where not exercising, especially running, was not an option. During this time, I lost pounds and was able to keep them off and regular running seemed to do the trick. It was not easy but it worked and it actually became habit forming. I continued running for a good part of the last 40 years or so but my work schedule began to take up more and more of my time. Now in my early 60s and retired, I decided it was time to get back into shape and jogging seemed to be the best, although not

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the easiest, way to start. I dug out my old running clothes and shoes and started off with a one-mile slow jog three to four times a week. Eventually, I worked up to three plus miles jogging around the neighborhood where there are some flat stretches as well as a couple of gradual short hills. After a couple of months I was feeling pretty good and my times were around nine-minute miles…nothing to write home about but good for me. The best thing was I was losing the weight and getting back into my smaller pant size. I was also adding a few more miles to my run. During the month of May, I saw an ad in the local paper about a 10K race with the proceeds going to a local charity. I gave this some thought and decided to give it a try. I submitted the required application and fee. I was not thinking about winning, only finishing. On race day, I was in the middle of the pack as it started. I spotted the young man who asked me about my “personal best” up towards the front. Because the crowd had about 700 runners, I was walking for the first minute or so since there was no room to actually run. My goal was to finish the 6.2 miles in less than 55 minutes, which is not a great time but a good time for me. After I got my pace and rhythm down, my objective was to pick out a runner ahead of me and try to catch up and overtake him or her. Once this objective was reached, I looked for another runner to focus on. There were plenty of friends and other

January 2013 onlookers along the course yelling encouragement and I know my wife was somewhere along the course with a camera. It’s really uplifting to hear the onlookers yelling encouragement (much different from a drill instructor) which doesn’t want to make you stop and walk a while even though there are times you would really like to. There were also periodic water stations with cups of water to hand out. While I was training I read about taking advantage of all water stations even if one didn’t feel thirsty. As the race went on, I was feeling comfortable—I had reached my first objective and overtook a runner. I noticed a young lady up ahead about 25 yards who looked very attractive from my vantage point and made catching up to her my next conquest. Even though I’m happily married and certainly old enough to be her father or grandfather, there is nothing wrong with looking. I didn’t catch up to her since her pace was about like mine and I didn’t feel comfortable speeding up. About 51 minutes into the race, I finally saw the finish line. Although tired, I began to pick up the pace as I glanced at my watch. It looked as if I would reach my goal of finishing under 55 minutes. I finally crossed the finish line in 54:21, which certainly made me feel good. My wife found me and greeted me with a hug and took several pictures. I also felt like I accomplished something I didn’t think I was capable of at my age. Now, if ever asked, I can boast with confidence and pride that I have a “personal best.” ■

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January 2013

Skills for caregivers dealing with dementia By Cameron Jones

magine yourself in a foreign country where you don’t speak the language and everything is new and unfamiliar. This is what life can be like for a person with dementia. For people with dementia, things change constantly. The person’s brain is dramatically altered to the point where the simplest tasks can become severe hardships. It can be frustrating for those who care for a person with dementia to deal with some of the behaviors they exhibit. But there are tools for caregivers to help them from becoming overwhelmed, and to help the patient as they face daily challenges. The specifics of how and when a person gets dementia and how quickly it will affect them are all based on what type of disease they have and when they were diagnosed. One of the early warning signs of dementia is memory loss. “The most common early tell-tale

signs are forgetting where you are going when you leave the house,” Care Department Director of The Fountains of Hilltop Stefanie Fuoco said. Organization, judgment, personality and behaviors are affected as well. As dementia causes all these changes in a person’s mind, it is the caregiver who acts as their life preserver, helping them feel safe, secure and valued. “The caregiver will spend their time trying to get a person with dementia to do something, or not do something,” Director of Senior Daybreak of Hilltop Laurie Frasier said. The role of the caregiver is to help the person with dementia maintain dignity and keep their independence for as long as possible. Frasier suggested these three strategies for caregivers to use when dealing with difficult behaviors. Use distractions to get them to change a behavior. This strategy is one of the most effective. The key to using this tool is to get to know the

individual with dementia as much as possible. The more that is known about the person, the easier they are to distract. Anything that appeals to them can be used as a distraction. Gentle guidance. A person with dementia will most always say no when asked to do a certain task, like take a bath. Rather than asking them to do something, calmly explain what needs to be done while taking them by the hand and leading them through the task. It is important to give them something to do during the task. If they need to take a bath, let them help in any way they can. This way they feel they are still capable of maintaining some form of independence. Validation. All people want to feel like they matter. A person with dementia is no exception. The best way to validate their feelings is to try and empathize with their feelings. Rather than try and solve the problem, or correct the person, it is simpler to let

health & wellness 9 them know you understand and care. This is especially important when the person with dementia is angry or gets physically violent when upset. When dealing with such a person, it is best to stay calm and speak soothingly. Try to get them focused on something other than what is upsetting them. Above all, do not argue with them or use force. This will make the situation worse. Being a caregiver can be physically and emotionally draining. Those with dementia depend on their caregivers. But the caregiver plays such a vital role in the life of a person with dementia. Rachel Brown took care of her husband after he was diagnosed with Alzheimer’s. “Be there for them each day,” Brown said. “The caregiver is the one that interprets their world for them and brings a sense of security and stability to them.” For more information, call Hilltop Senior Daybreak at 241-7798 or the Alzheimer’s Association at 256-1274. ■

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10 ways to turbo charge your immune system By Sandra Gordon

he world is filled with nasty viruses, bacteria and microbes just waiting to do you in. At the very least, they can cause temporary sickness and misery. Worse, they can make you more vulnerable to killer conditions like cancer. The good news? You don’t have to take it. Here are 10 simple ways to mobilize your immune system’s illness-fighting forces—the Tcells, natural killer cells and antibodies that declare war and act the enemy.

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1. Give yourself a shot against illness. Vaccines aren’t just for kids. Adults need them, too. In fact, there are 10 vaccine-preventable diseases adults can protect themselves against, such as shingles (for adults 60 and older), hepatitis B (for adults with diabetes or who are at risk for hepatitis B) and measles, mumps and rubella. Except for the flu shot, which is recommended yearly for adults age 19 and older, many of the vaccines require only one or two doses over the course of a lifetime. Protecting yourself safeguards others. It’s now recommended that adults, especially those in close contact with infants younger than 12 months, such as parents, grandparents, babysitters and nannies, get the Tdap (tetanus, diphtheria, and pertussis) vaccine and a booster every 10 years after that. For a complete list of the vaccines for adults, visit the CDC at www.cdc. gov/Features/AdultVac cines/.

the “Archives of Internal Medicine” found that catching a cold is more likely if you sleep less than seven hours a night. All 153 participants in the study were given a solution containing live rhinovirus (a common cold virus). Those who slept eight hours or more each night were three times less likely to catch the cold. Overall, your best bet is to aim for a solid eight hours of sleep each night. If that’s not possible, nap if you can, and be sure to catch up on lost sleep on the weekends.

3. Don’t be a fat phobic. A diet rich in omega-3 fatty acids (found in fatty fish like salmon) may help reduce your body’s production of eicosanoids from omega-6 fatty acids, hormone-like substances that can over-stimulate your immune system. That might explain why high levels of eicosanoids are associated with autoimmune conditions such as rheumatoid arthritis, diverticulitis, multiple sclerosis and lupus, which occur when an hyper alert immune system attacks the body’s own cells as a “foreign invader.” To up your diet’s omega-3 intake, eat fish at least two times a week.

Those who slept eight hours or more each night were three times less likely to catch the cold.

2. Get some shut-eye. Studies suggest that sleep deprivation causes sluggish production of natural killer cells, a type of white blood cell that can obliterate certain microbes and cancer cells. A study in

4. Pile on the produce. A healthy diet has the power to prevent heart disease, diabetes, hypertension, gastrointestinal disorders and some forms of cancer. Only 25 percent of U.S. children and adults consume the minimum recommended intakes of vegetables, according to the United States Department of Agriculture. As a general rule, half of your plate should be fruits and vegetables. “Focus on eating more produce in whatever way is convenient for you,” American Dietetic Association spokesperson Marisa Moore said.

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January 2013 Minimize nutrient loss during cooking by steaming or microwaving veggies in a small amount of water until just tender-crisp.

5. Guard against weight gain. Research shows that obesity may alter your immune-system response. Add to that the many health risks associated with being overweight (including heart disease, diabetes, and sleep apnea), and avoiding the 20 to 30-pound gain that many adults pack on as they age becomes an important way to safeguard your well being. The number you don’t want to hit: a body mass index (BMI) of 25 or higher, which is considered overweight. To determine your BMI, log onto www. nhlbisupport.com/ bmi/bmicalc.htm, the website for the National Heart, Lung, and Blood Institute.

6. Exercise your options. Doing moderate workouts (like walking or jogging) for at least 30 minutes five or more times a week can increase the circulation of immune-boosting natural killer cells in your body, even when you’re at rest. But overdosing may work against you. The stress of intense exercise (approximately 75 minutes or more at a strenuous pace, or anything that makes you feel as if you’re pushing yourself too hard) may stimulate stress hormones like cortisol, which some studies suggest can suppress natural killer cells. The upshot? If you’re a long-distance runner or serious athlete, you may be at increased risk for colds and flu. Take other stayhealthy steps, like getting plenty of sleep, eating a well-balanced diet and asking your doctor about a flu shot.

7. Don’t get caught dirty handed. Get in the habit of coughing and sneezing into your sleeve or elbow and teach your grandkids to do the same. Cold and flu viruses spread

from person to person in spray droplets (sneezing) or when germ carriers cough or sneeze into their hands then touch, say, the TV remote or the phone. Also be sure to wash your hands often, especially before eating and after using the bathroom, changing a diaper and touching raw meat, poultry, fish or eggs. Hand washing is one of the most effective ways to prevent microbes that cause colds, flu and foodborne illness from entering your body. If soap and water aren’t available, hand sanitizer will do.

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8. Take a breather. Evidence suggests that unmanaged stress sets off a chain of hormonal events that can decrease the activity of natural killer cells. Runaway stress can also make you susceptible to colds and aggravate chronic conditions such as asthma and allergies. Schedule in at least 20 minutes of daily down time and find a fun hobby.

9. Get more zinc. If you feel a cold coming on, try a zinc-based cold remedy, such as ColdEeze. Cold-Eeze works by sealing the receptors on cells so that cold viruses can’t enter and replicate. For best results, start the treatment—pop a lozenge or give yourself two spritzes of the oral spray version—within 24 to 48 hours of the onset of symptoms.

10. Don’t go it alone. Can you name someone who’d help you in a pinch? Do you have a confidante? Answering yes puts you at lower risk for illness, particularly heart disease. Studies show that people who have a diverse social network (including friends, family, coworkers, etc.) have greater resistance to colds, too. But don’t just “friend” someone on Facebook. Strengthen your connections by meeting in person occasionally for coffee or a fun night out. ■

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Yoga therapeutic for seniors By Michelle Hooper

oga is a type of exercise where individuals can release tension and stress while clearing the mind and relaxing the body. The Academy of Yoga, located at 1048 Independent Ave., demonstrates Iyengar yoga, a form of Hatha yoga, which focuses on the proper alignment of the body, including the hips, shoulders and the strengthening of core muscles. It is directed towards the health of the spine and a balanced nervous system. Iyengar yoga is not meant to be rigorous, but meditative. Yoga helps with strength, balance, posture, breathing and flexibility. The most common problems Academy of Yoga owner Monica Cullinane sees among students are lower back pain, sciatic nerve problems and bulging disks. Many people with health problems or those not wanting to endure surgery turn to yoga, although it is no substitute for medical care. “It’s amazing to see how people change coming in and out of the class on an emotional, physical, mental and spiritual status,” Cullinane said. Individual classes are available

for those needing help with pain management. Students are encouraged to challenge themselves, but to only do what they are physically able to perform. The Academy of Yoga has all the tools you need to get started, including one free week to see if this type of yoga is right for you. All you need to do is show up in comfortable clothing. Yoga mats are available for those who don’t have their own. For more information call 683-0166 or visit www. academyofyoga.com. ■

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