2015 Senior Expo
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Wednesday, October 7, 2015Expo – 9:00 am-Noon
Lunch, Entertainment & Bingo – Noon-2:30 pm
FREE Admission - Open to the Public
Stoughton Wellness and Athletic Center2300 US Highway 51-138, Stoughton, WI
The 2015 event is proudly sponsored by:
SkaalenRetirement Services
With special thanks to:
Entertainment by
Mike McCloskey
presents our 7th Annual
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Annual Senior Expo mixes
education, entertainmentSCOTT DE LARUELLEUnified Newspaper Group
Come for the valuableinformation, stay for thefun.
That’s the plan for theseventh annual SeniorE xpo , loca ted a t theStoughton Wellness andAthletic Center (2300 Hwy.51/138), which – like thearea’s senior population –keeps growing. The eventis fast becoming a tradition,not only in Stoughton, butin Dane County, as seniorsfrom all over the area stopin by the hundreds to expe-rience all the expo has tooffer, from dozens of ven-dors and exhibitors to thealways exciting entertain-ment, and of course, bingo.
The event is popular
because it caters to the vari-ety of needs of seniors, saidDavid Enstad, general man-ager of Unified NewspaperGroup, one of the expo’smain sponsors.
“We continue to grow,and we’re excited about theopportunity to present moreexhibitors and reasons forfolks to attend,” he said.“Once again, this will be afirst-class event in all ways,and a great opportunity forgoers to find all kinds ofuseful information.”
The expo starts at 9 a.m.,with more than 40 vendorson hand from all over thearea to provide information
on everything from legalassistance and estate plan-ning to health and wellness,and plenty more. StoughtonHospital personnel will beon hand to provide a vari-ety of health screenings,including blood pressureand bone density screen-ings, as well as informationabout their wide range ofservices for area seniors.
Stoughton Hospi ta l ’sRehabilitation and SportsMedicine Clinic is con-veniently located in the
Wellness and Athletic Cen-ter, and will once againhost an open house that willfeature a senior fitness test,health fitness assessmentsand depression screenings.Miracle Ear of Madisonwill also be on hand to pro-vide free hearing screen-ings.
Of course, the fun real-ly gets going during thesecond part of the expo,which inc ludes lunch,entertainment by musicianMike McCloskey, and the
ever-popular bingo games.Lunch will be served fromnoon to 1 p.m. by Sugar &Spice Eatery, featuring hotpulled pork or shaved hamsandwiches, au gratin pota-toes, coleslaw and beveragefor $7.50. McCloskey willperform from 12:30-1:30p.m. followed by bingo anddoor prizes from 1:30-2:30.
For more informationabout the Senior Expo, call845-9559.
File photo by Scott De Laruelle
There was plenty to do, see, eat and drink at the Sixth Annual Senior Expo, held at the StoughtonWellness and Athletic Center in 2014, with nearly 50 vendors on hand from around the area.
McCloskey highlights
Expo entertainmentFor Mike McCloskey,
music is often a familyaffair.
The vocalist, guitar-ist and ukulele strummerbegan playing guitar atage 10, right around thesame time he was selectedto sing with the MadisonBoys Choir. From there,he and his father, who wasa “well known musician inthe Madison area” at thetime, began to play togeth-er at family gatherings,according to a biographyof McCloskey.
“Through these ses-sions, I learned to playdifferent genres of music,”
McCloskey wrote in the
biography. “As I grewolder, I became moreinterested in the rock androll scene.”
McCloskey will bringthat diverse interest ingenres to the Senior ExpoWednesday, Oct. 7, atthe Stoughton Wellnessand Athletic Center from12:30 to 1:30 p.m.
These days, McCloskey,who lives in Oregon, Wis.,does solo gigs, and otheropportunities featuring hisson and other friends atclubs, wine bars, restau-rants, special events andprivate parties, accordingto the biography.
Photo submitted
Mike McCloskey will play at the senior expo from 12:30-1:30p.m. Wednesday, Oct. 7.
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RETIREMENT SERVICES
Whether you are considering Skaalen for yourself or someone you love, we invite you to take a tour of our campus by going to our website www.skaalen.com or stop in for a personal visit.
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Spacious community room
On-site laundry
Emergency call system in every room
Chair lifts/elevatorsNear Stoughton Senior Center
Beautiful landscaping
Friendly management and staff
Greenspire Apartments924 Jackson Street
873-7855This institution is an equal opportunity provider and employer
Greenspire Apartments are designed for olderadults 62+ and disabled persons. Our communityconsists of one and two bedroom apartmentsnestled in a park-like area and is just a few blocks
from downtown Stoughton.
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Aging brings changes. You make life choices. We provide options.
• Social & Recreation• Resource Services• Community Services• Home Delivered Meals
• Nutrition Site• Exercise & Wellness
• Education/Classes• Support Groups• Loan Closet Equipment• Resource Library
• VolunteerOpportunities
STOUGHTON
AREA
SENIOR CENTER
www.ci.stoughton.wi.us/senior 248 W. Main St., Stoughton WI, 53589
(608) 873-8585 Accredited by the Wisconsin Association & National Institute of Senior Centers
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Avoid boredom in retirement yearsFrom the moment young
men and women first walkinto the office for theirfirst day as a working pro-fessional until the day theyofficially retire, the notionof planning for retirementis never far from theirminds.
But when the day tohang up the briefcase and
donate all those businesssuits arrives, some retireeswonder what to do next.Some retirees know exact-ly how they will spendtheir days when they nolonger have to work, whileothers who decide to playit by ear may find them-selves battling boredom.
For those among the lat-ter group, it's importantto understand that manyretirees find themselvesbored once they no longerhave to focus on a career.Jobs keep men and womenbusy and provide a senseof purpose in their lives,
so it's understandable thatretirees feel bored oncethose jobs are no longera part of their lives. But
ju st becaus e you no lon-ger have an office to go toevery day does not meanlife cannot be as fulfill-ing or even more fulfillingthan it was when you werestill working.
You just need to findsomething to avoid suc-cumbing to re t i rementboredom:
• W o r k p a r t - t i m e .Though it might seem oddto start working right afteryou retire, a part-time jobcan provide the type of
structure you have grownaccustomed to without allof the responsibility thatcomes with a full-timecareer. Part-time jobs canrange from consul tantwork that makes use ofyour professional experi-ence to something entirelydifferent like landscapemaintenance at a nearbygolf course that gets youout of the house and enjoy-ing the warmer seasons.
• Embrace a new hob-by. Working profession-als often say they wish
they had time to pursue ahobby. Now that you areretired, you have all thetime in the world to do justthat. Whether it's perfect-ing your golf game, writ-ing that novel, learning tocook like a gourmet chefor whatever else you mighthave always wanted to do,retirement is a great timeto do it.
• Get in shape. If retire-ment boredom has startedto negatively affect yourmood, one great way toconquer your boredomand improve your moodat the same time is to startexercising. Exercise is a
natural mood enhancer.When the body exercis-es, it releases chemicalsknown a s endorph ins ,which t r igger pos i t ivefeelings in the body. Inaddition, regular exercisehas been shown to reducestress, boost self-esteemand improve sleep.
• Volunteer. If a part-time job is not up youralley, then consider volun-teering in your communi-ty. Volunteers are always
in demand, and volunteer-ing with a local charity canprovide a sense of purposeand provide opportunitiesto meet like-minded fellowretirees, all while helpingto quell your boredom.
– Metro News Service
4 ways to beatretirementboredom
• Work part-time
• Embrace a new hobby
• Get in shape
• Volunteer
Photo courtesy Metro News Service
Photo by Samantha Christian
Jerry Norsman, left, returns a hit while his partner Carla Ritchiewaits at the net during a pickleball game at East Side Park inStoughton on Aug. 28. Pickleball has gained popularity in many
communities as a recreational opportunity for seniors.Golf, too, is a popular activity for many retirees.
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How to avoid elder fraudElder fraud is a financial
crime that targets older menand women who are oftenunable to recognize theyare being victimized. Elderfinancial fraud is a broadterm that can be applied to ahost of crimes, from stealingmoney or property directlyfrom an individual to usingan older person’s property or
possessions without permis-sion.
Many seniors are targetedthrough telemarketing scamsin which elders are scaredinto giving money out of fearof losing their homes. Someare exploited by people clos-er to home who forge signa-tures or get an older personto sign over deeds or powerof attorney.
Criminals often see elderlymen and women as easy tar-gets. Seniors may be suffer-ing from declining physicaland/or mental health, whichcompromises their ability todefend themselves or even
recognize they are being tak-en advantage of.Seniors also may be
embarrassed that they wereduped and not share theirexperiences with others as aresult. But elder fraud alsocan be perpetrated by familymembers who aim to acquirean elderly relative’s assets.
Recognizing scenarioswhere fraud may be commit-ted can help men and womenprotect their elderly relativesfrom being victimized byelder fraud.
• Confirm professionals arewho they say they are. Morethan 170 designations andcertifications are used with-
in the financial industry to
identify professionals. Someof them do not necessarilymean a person is qualified orcan be trusted to handle anindividual’s assets. Always
ask a financial advisor ifhe is overseen by a govern-ment agency or is authorizedto provide advice under the“fiduciary standard of care.”
Be especially careful whendealing with advisers who tryto push certain products orthose who suggest shortcutsand blending services. Suchprofessionals are not neces-sarily criminals, but theymay have ulterior motivesin mind and not be overlyconcerned about you or yourloved one’s financial well-being.
• Pay attention to youraccounts. Unusually largewithdrawals from auto-
mated teller machines or
cashed checks with signa-tures that do not match thesignature on the account areboth indicative of fraud. Ifyou are monitoring a lovedone’s accounts, question anysurges of activity in accountsthat are normally somewhatinactive.
• Ask a loved one to keepyou abreast of changes intheir will. Abrupt changesin a will or other financialdocuments should also causeconcern. Family members
caring for a senior should be
aware of any major changesto important documents.
• Monitor a loved one’spurchases. Sudden purchas-es, whether it’s an updatedinsurance policy or unneces-sary home repairs, may beindicative of elder fraud.
Elder financial fraud tar-gets an often vulnerable seg-ment of the population, andit’s often up to loved ones toprotect their elderly relativesfrom being victimized bysuch crimes.
– Metro News Service
Avoid elder fraud• Confirm professionals are who they say they are
• Pay attention to your accounts
• Ask a loved one to keep you abreast of changes in theirwill
• Monitor a loved one’s purchases
Photo courtesy Metro News Service
Older adults can be victims of fraud without realizing it. To avoid scams, seniors should use reputableservices and pay attention to their bank and retirement accounts.
Trendy exercises to rev up workoutsExercising consistent-
ly is a great way to gethealthy. For those whofind their workout routinesmonotonous, switching upexercises and embracingsome of the newer, trend-ier fitness regimens maybe a way to maintain yourmomentum at the gym.
KettlebellsThese weighted cast-
iron workout tools can bean interesting addition tostrength-training work-outs. But their utility doesnot stop there. Using ket-tlebells during any physi-cal activity will increasethe amount of fat burnedand can provide a full-body workout. Kettlebellscome in different weights,and newcomers are urgedto start out gradually andbuild up in weight as theybecome more familiar andtoned.
Trampoline cardioFor those who want to
both shake up their work-outs and lift their moods,
jum ping on a trampo linecan do just that. It’s dif-ficult to be in a bad moodwhen bouncing aroundlike a kid on a trampo-line. Trampoline classesare turning up in someupscale gyms, where eachparticipant has his ownindividual trampoline.Routines mix in differentchoreography and smallhand weights to promotea fun and effective cardioexperience.
Water aerobics
Swimming isn’t the
only thing you can do ina pool. Water workoutsare ideal for those withmuscle and joint painbecause the buoyancy ofthe water reduces stresson these areas, while pro-viding enough resistancefor a deep workout. Work-outs may begin in chest-deep water and progressto deeper water for addedresistance. Some gymsnow offer aqua cyclingclasses that combine wateraerobics with spinning.
Dance and hip-hop
classesZumba classes have
been popular for quitesome time. But manyhealth clubs offer addi-tional classes that employdance to burn calories andtone muscles. Some gymshave developed their owncardio-based dance classesthat get people movingto music in a fun way.Routines are fun and fast-
moving, which may makethem feel less like a work-out and more like a socialevent.
Recess classesAdults who want to
feel like kids again needonly to enroll in a fitnessclass that borrows activi-ties from the playgroundsof our youth. From walk-ing like a crab to runningdrills to balance beams,these workouts take schoolrecess and bring it to thehealth club.
– Metro News Service
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Losing your HEARING
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FIND OUT FOR YOURSELF!
You are invited to the Senior Expo to visit our booth!
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Peace of Mind At Sylvan Crossings we dedicate ourselves toproviding quality care to all seniors in a trusting,secure, and respectable home-like environment.Our residents thrive in the social and activecommunity we promote in each of our homes.We pride ourselves on the strong relationshipformed between our staff, residents, resident’sfamilies, and the community. Our mission is to
is to provide compassionate care in a warm, friendly environment whilemeeting the health, social, individual needs of each of our residents.
Simple ways to stretch savingsMany budding retirees plan to
travel, relax and enjoy the companyof their spouses when they officiallystop working. But such plans onlyare possible if men and women takesteps to secure their financial futuresin retirement.
According to a recent survey bythe personal finance education siteMoneyTips.com, roughly one-thirdof Baby Boomers have no retirementplan. The reason some may have noplan is they have misconceptionsabout how much money they willneed in retirement.
• Have a plan. Many people sim-ply fail to plan for retirement. Evenmen and women who invest in anemployer-sponsored retirement pro-gram, such as a 401(k), should notmake that the only retirement plan-ning they do. Speak with a financialadvisor who can help you develop aplan that ensures you don’t outliveyour assets.
• Set reasonable goals. Retire-ment nest eggs do not need to beenormous. Many retirees have a networth of less than $1 million, andmany people live comfortably onless than $100,000 annually.
• Recognize there is no magicwealth-building plan. Saving comesdown to formulating a plan specificto your goals, resources, abilities,and skills. Make saving a prior-ity and take advantage of employer-sponsored retirement programs ifthey are offered.
• Don’t underestimate spending.You will need money in retirement,and it’s best that you don’t underes-timate just how much you’re goingto need. No one wants to be stuckat home during retirement, whenpeople typically want to enjoy them-selves and the freedom that comeswith retirement. Speak to a financialplanner to develop a reasonable esti-mate of your living expenses when
you plan to retire.
• Pay down or avoid debt whileyou can. Retiring with debt is a bigrisk. Try to eliminate all of yourdebts before you retire and, once you
have, focus your energy on growing
your investments and/or savingmoney for retirement.
– Metro News Service
How to protect your
vision over the long haulAccording to the Cen-
ters for Disease Controland Prevention, eye dis-eases related to agingare the primary causeof vision impairment inthe United States. Manypeople consider visionloss a natural side effect
of aging, but there areways men and women canprotect their vision andreduce their risk of visionloss as they age.
• Q u i t s m o k i n g .According to the NationalEye Institute, smokingdoubles a person's riskfor age-related maculardegeneration, or AMD.AMD is a leading causeof vision loss in men andwomen over the age of50. It causes damage tothe macula, which is thepart of the eye needed forsharp, central vision. Ifthe macula is damaged,vision may be blurry, dis-
torted or dark.• Protec t eyes from
ultraviole t l ight . TheAmerican OptometricAssociation notes thatUV-A and UV-B radia-tion can have adverseeffec ts on a person 'sv i s ion . A s hor t - t e rmeffect of excessive expo-sure to UV radiation isphotokeratitis, a painfulcondition that can lead tored eyes, extreme sensi-tivity to light and exces-sive tearing. Long-termeffects of such exposureinclude a higher risk ofdeveloping cataracts and
damage to the re t ina ,
which is the part of theeye used for seeing. rays.
• Maintain a healthyblood pressure . Highblood pressure , oftenreferred to as HBP orhypertension, can con-tribute to vision loss as aperson ages. The Ameri-
can Heart Associationnotes that HBP can strainblood vessels in the eyes,causing them to narrowor bleed. HBP also cancause the optic nerve toswell, compromising aperson's vision as a result.Eye damage that resultsfrom HBP is cumulative,which means the longer itgoes untreated, the morelikely the damage to theeye will be permanent.
• Take breaks fromwork. Computer visionsyndrome, or CVS, is alegitimate condition thatcan develop when a per-son spends ample time
s taring a t a computerscreen. Adults and kidsalike are susceptible toCVS, which can causesymptoms such as blurredvision, double vision, eyeirritation, and headaches.One way to reduce risk ofdeveloping CVS is to takefrequent breaks from star-ing at the screen. A hand-ful of 20-second breaksover the course of an hourcan help prevent CVS.
– Metro News Service
Photo courtesy Metro News Service
Seniors should set reasonable goals when planning for retirement.
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Dietary needs changeKeep healthy by
changing your diet
as you age
As people age , the irdie tary needs begin tochange. Foods that wereonce staples of your dietas a youth may be restrict-ed once you hit a certainage, while other foods youmay have always avoidedmay now be necessary tofuel and support a healthybody.
Eat ing heal thy foodsand exercising may not beenough to sustain health,as hormonal changes andother health effects as aperson reaches age 50 canhave a profound impacton his or her nutritionalrequirements. The follow-ing are a few things menand women over 50 maywant to consider as theylook to eat a healthy dietfor years to come.
Vitamin DBoth men and wom-
en age 50 and up have areduced ability to producevitamin D through expo-sure to the sun. Extra vita-min D will be needed fromfoods and supplements.Everyone over the ageof 50 should take a dailyvitamin D supplement of
400 IU (10 µg), accord-ing to Canada ' s FoodGuide. Without adequatevitamin D, bone strengthand health can deterioratebecause vitamin D pro-motes calcium absorption.
Friendly fatsPeop le ove r age 50
s hou ld inc rea s e the i rintake of unsaturated fatsand reduce consumptionof saturated fats. Nutrient-rich unsaturated fats canguard against heart con-ditions, protect againststroke, keep skin suppleand even help men andwomen maintain good neu-rological health. Omega-3fatty acids can be foundin nuts, olives, seeds andfatty fishes.
Increase proteinAccord ing to Chr i s -
tine Gerbstadt, MD, RD,a spokesperson for theAcademy of Nutrition andDietetics, as they age, men
and women need more pro-tein in their diets to main-tain their muscle mass.The amount of proteinneeded at a younger age nolonger may be adequate.Look for lean sources ofprotein from fish and poul-try.
More fiberEating more fiber can
help with digestive andintestinal problems, suchas constipation. Constipa-tion can occur when fiberintake is not enough, cou-pled with a more sedentarylifestyle. The best way toget fiber is through diet.Leave the skins on fruitand vegetables and choosewhole fruits over juices.
Fewer caloriesThe National Institute on
Aging says women overthe age of 50 need between1,600 and 2,000 calories,depending on how physi-cally active they are. Menneed between 2,000 and2,400 calories per day.With each passing yearthere is a decrease in theenergy required to main-tain body weight, so calor-ic intake should be adjust-ed accordingly.
More waterAs a person ages, his
or her body may not sig-
nal it is thirsty as well asit once did, so it's possiblethat you may not recog-nize when you are thirstyor dehydrated. The MayoClinic recommends aroundnine to 10 cups of bever-ages per day to remainhydrated.
– Metro News Service
Photo courtesy Metro News Service
As adults get older, dietary needs change. Many older adults need more fiber and protein, as well asmore water in their diets.
Find activities for seniors in our papers and online at:
ConnectStoughton.com ConnectVerona.com
ConnectOregonWI.com
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Travel tips for older adults with medical conditionsThe opportunity to travel is
one of the best perks of retire-ment. Even men and women whoare only semi-retired have morefreedom to travel than those whoare still working full-time.
But while men and womenover 50 may have more time totravel, they also must take moreprecautions when traveling,thanks in large part to medicalconditions. Many men and wom-en over 50 have medical condi-tions that may require they takemedication and/or visit theirphysicians somewhat regularly.But those who want to travelneed not let their health preventthem from seeing the world. Thefollowing are a few travel tipsfor men and women with medi-cal conditions.
• Speak with your health-care provider before any trips.Whether you are about to embarkon an overseas adventure or justspend a couple of weeks visit-ing your grandchildren, speakto your healthcare provider inadvance of your trip. Health-care providers may recommend
certain vaccinations to men andwomen traveling abroad, andproviders also can explain cov-erage and what to do in case of amedical emergency while awayfrom home.
• Refill your prescriptions.Men and women who must takemedication should refill theirprescript ions before t ravel-ing away from home. Doing soensures you will have enoughmedication to last your trip.When filling a prescription,explain to your pharmacist and/ or physician that you are aboutto travel and tell them whereyou will be going. They may
recommend you avoid certainfoods native to your destination,or they may give you the greenlight to indulge in the local cui-sine.
• Carry a list of your medica-tions and medical conditionswith you when traveling. Beforetraveling, make a detailed listof the medications you take andwhy you take them. The listshould include dosage and thenames, both generic and brandname, of the medications you
take. Include any past medi-cal conditions, such as a heartattack, you have had as well.Carry this list with you whentraveling. In case of emergen-cy, the list will alert respond-ing medical professionals to anycurrent or past medical condi-tions you have so they can bettertreat you.
• Keep medications in theiroriginal containers. Some menand women find it easier toremember to take their medica-tions if they transfer pills fromtheir original containers into pillorganizers. Such devices can bevery convenient at home, but
they make create problems whentraveling through customs oreven on domestic flights. Pillscan always be transferred toorganizers upon your arrival atyour destination; just make surethey are placed back into theiroriginal containers before youreturn home.
• Drink plenty of water on
flights. Airplane cabins can bevery dry, which can exacerbatedry mouth that results from tak-ing medication. When boardinga flight, speak to the flight atten-dant and explain that you needsome extra water so you can stayhydrated and avoid irritating drymouth that may result from yourmedication. If you must take
medication while on your flight,don't be afraid to ask the flightattendant for a fresh glass ofwater and even a light snack ifyou need to eat something withyour medicine.
– Metro News Service
Travel smart• Speak with your healthcare
provider before any trips
• Refill your prescriptions
• Carry a list of your medica-tions and medical conditions withyou when traveling
• Keep medications in theiroriginal containers
• Drink plenty of water onflights
Photo courtesy Metro News Service
While many seniors enjoy traveling, it is important to make sure medications are up to date and clearly labeled when taking atrip. Travelers should also make a detailed list of the medications they take and why they take them.
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Immunizations recommended
for adults over 50Routine immunizations
can keep people safe andhealthy. Certain vaccinationscan prevent diseases fromproducing symptoms, whileothers can lessen the durationof an illness or make condi-tions less severe.
Vaccination schedulesbecome a way of life for par-
ents to young children. Butvaccinations aren't just forkids, and adults should keeptabs on their immunizationhistories to ensure they're up-to-date with vaccinations fortheir particular age group andlifestyle.
The Centers for Dis-ease Control and Preven-tion warns that the elderlyare more likely to die of avaccine-preventable dis-ease than other age groups.The immune system beginsto decline as we age, so thebody can benefit from thedisease-fighting boost pro-vided by vaccinations. Indi-
viduals at any age shoulddiscuss immunizations withtheir doctors, but it's a par-ticularly important conver-sation for those age 50 andolder.
Vaccine schedules andrecommendations may varydepending on where a per-son lives, but the followingimmunization recommenda-tions are offered courtesy ofthe CDC.
• Influenza: An annual flushot can help prevent thenearly 36,000 deaths thatoccur due to flu each yearin the United States. Theflu vaccine is designed tocombat the current strain offlu, so it is recommended
anytime between Septemberto March, which is the primeflu season. People age 50and older should opt for theinjection rather than the nasalform of the vaccine.
• Tdap: This vaccine pro-tects against tetanus, diphthe-ria and pertussis and is espe-cially necessary for peoplewho have close contact withyoung infants. Pertussis, orwhooping cough, can bepassed on to youngsters andmake them very ill. If you'venever received a Tdap vac-cine, the CDC suggests get-ting it at least once. Individu-
al tetanus boosters should bereceived every 10 years.• Pneumococcal: Pneumo-
coccal disease is an infectioncaused by the pneumococcusbacteria. It can cause pneu-monia, blood infection, earinfections, and even bacte-rial meningitis. This vaccineis given to adults age 65 andolder or to younger adults attheir physicians' discretion.
• Hepatitis A: Individualswith medical, occupationalor lifestyle conditions, suchas healthcare workers orpeople with chronic liver dis-ease, may need a two-doseseries of the hepatitis A vac-cine.
– Metro News Service
Build and maintain strong bonesOsteoporos is , a dis -
ease that causes bones tobecome weakened andbrittle over time, affectsmillions of people acrossthe globe. The Interna-tional Osteoporosis Foun-dation says an osteoporo-sis-related fracture occursroughly once every threeseconds, accounting formore than 8.9 millionfractures a year.
Y o u n g e r i n d i v i d u -als typically heal fromfractures more quicklythan older adults , whooften discover that frac-tures greatly impede theirmobility and quality oflife. Bone health is impor-tant at any age, but it isparticularly crucial as aperson gets older. With-out a strong framework ofbones, the body collapseson itself and rates of frac-ture increase. Fortunately,there are several ways tokeep and maintain strongbones.
Bones are largely madeup of a protein called col-lagen, which is boundtogether by calcium andother trace minerals. Vita-min D and calcium workin concert, with vitaminD helping the body toabsorb calcium so it canfind its way into bones.Experts advise gettingthe right ratio of calcium,protein and vitamin D tosafeguard against osteo-porosis.
The Institute of Medi-cine suggests that adultsget between 600 and 800international units (IUs)of vitamin D every day,
and between 1,000 and1,300 milligrams of calci-um daily. Dairy products,
such as low- and nonfatmilk, yogurt and cheese,are high in calcium. Darkgreen vege tab le s andalmonds contain calciumin smaller amounts.
Obtaining calcium andvitamin D through naturalsources is always pref-erable, but doctors maysuggest supplementationif foods are not provid-ing what a person needs tomeet the minimum recom-mended levels.
E xe rc i s e i s ano the rimportant component ofbuilding strong bones.The National Osteopo-rosis Foundation says 30
minutes of exercise eachday can help. Higher-intensity exercises shouldbe mixed with lower-intensity workouts for thebest results.
Weight-bearing exercis-es, such as hiking, danc-ing and stair-climbing,
can build between 1 and 3percent of bone. An exer-cise regimen also shouldinclude lifting weights orusing resistance bands.
– Metro News Service
Recommendedimmunizations
• Influenza
• Tdap
• Pneumococcal
• Hepatitis A
Photo courtesy Metro News Service
Seniors need to make sure they get the right ratio of calcium, protein and vitamin D to safeguardagainst osteoporosis. Healthy bones can help prevent fractures from falls.
Diet, exercise for healthy bones
The Institute of Medicine suggests that adults getbetween 600 and 800 international units (IUs) of vitaminD every day, and between 1,000 and 1,300 milligrams ofcalcium daily.
Exercise is another important component ofbuilding strong bones. The National OsteoporosisFoundation says 30 minutes of exercise each day canhelp.
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Memory loss is not an automatic side effect of agingNo one, regardless of age,
is immune to random boutsof memory loss. While mis-placed car keys or forgettingitems on your grocery listare nothing to get worked upover, many men and womenover 50 do start to worryabout memory lapses, espe-cially when they start to occurwith more frequency thanthey might have just a fewyears ago. But while memoryloss might be quickly associ-ated with aging, increasedforgetfulness is not an inevi-table side effect of gettingolder, a fact that those at orapproaching retirement ageshould find comforting.
When considering the rela-tionship between memoryand aging, it’s important thatmen and women recognizethe distinction between mem-ory lapses and dementia, asthe two are not one and thesame. As a person ages, his orher hippocampus, the regionof the brain involved in theformation and retrieval of
memories, often deteriorates.This can affect how long ittakes to learn and recall infor-mation. But just because thisprocess is slower does notmean it’s a warning sign ofdementia, which is the lossof certain mental functions,including memory. Thoughtaking longer to recall infor-mation can be frustrating,many people still retain theirability to recall information.In addition, while dementiabrought on by conditions suchas Alzheimer’s disease orParkinson’s disease is untreat-able, there are things men andwomen can do to strengthen
their memories and reduce
their momentary lapses inmemory.
Start playing gamesGames that test the mind
have long been believed tobenefit the brain, thoughsome remain skeptical aboutthe true impact of braingames. However, a Univer-sity of Iowa study fundedby the National Institute onAging found that brain gamesmay in fact pay numerous andlong-term dividends.
In the study, 681 healthyvolunteers over the age of 40were divided into four groups.One group played computer-ized crossword puzzles, andthree other groups played abrain training video gamefrom Posit Science designedspecifically to enhance thespeed and accuracy of visualprocessing. The volunteersshowed less decline in visualprocessing as well as in othertests that measured concentra-tion, memory and the abilityto shift quickly between tasks,
and the benefits from thetraining games lasted as longas seven years after training.
Brain games are now moreaccessible than ever before,as players can access suchgames on their smartphones,tablets, e-readers and comput-ers. And in addition to beingeffective, the games also pro-vide entertainment value.
Alter your routineMany working profession-
als recognize that each daytends to have its mundanemoments. The brain cangrow accustomed to thesemoments, which tend to be
a routine part of the day. But
altering your daily routine can jar the brain awake, forcingit to focus during those timesthat had become mundane butnow present new challenges.Something as simple as alter-nating driving routes to workfrom day to day or preparingsome new, yet healthy, break-fast each morning can help
the brain stay alert and sharp.
Become a social
butterflyMaintaining a social life as
you age is a great way to keepin touch with friends and fam-ily. But there’s another rea-son to continue to be sociallyengaged.
A 2008 study spearheadedby the clinical trials admin-istrative director at SouthernCalifornia Kaiser PermanenteMedical Group and publishedin the American Journal ofPublic Health found that olderwomen who maintained largesocial networks were 26 per-
cent less likely to develop
dementia than women withsmaller social networks. Inaddition, those who had dailycontact with friends and fam-ily cut their risk of demen-tia by nearly half. The studyalso noted that regular socialinteraction can delay or pos-sibly even prevent cognitiveimpairment.
Continue your careerWhile the idea of retiring
poolside and watching theworld go by might seem nice,such a scenario is not neces-sarily good for your brain.
Numerous studies haveshown the benefits that stay-ing engaged in professionalactivities can have on brainhealth. The brain does notthrive if it’s sitting on thesideline. Staying active inyour career will continue toprovide the challenges yourbrain needs to stay sharpand avoid memory loss andstruggles with concentration.
Men and women who want
to leave office life behindcan branch out on their ownand work as consultants orput their years of experienceto use by teaching at a near-by university or secondary
school. But heading off for
the hammock once you havehung up your briefcase canprove troublesome for yourbrain.
– Metro News Service
Photo courtesy Metro News Service
Staying socially active after 50 can benefit the brain and evenreduce a person’s risk of dementia.
Maintain mental acuityMany people know that a combination of a healthy diet
and routine exercise is the best way to maintain their phys-ical health. But what about mental well-being?
Memory lapses are often assumed to be an acceptedside effect of aging, but such an assumption is incorrect,as there are many steps men and women can take to main-tain their mental acuity well into their golden years.
• Find time for cardiovascular exercise. Cardiovascular
exercise can boost brain power. Cardiovascular exercisepumps oxygen-rich blood to the brain, and that blood con-tains glucose that can fuel brain cells. Cardiovascular exer-cise also strengthens blood vessels, which can help preventpotentially devastating diseases, such as stroke, that canhave a lasting and negative impact on cognitive function.
• Find time for friends and family. Many people need noreason to socialize, but those that do can now cite boostingbrain function as a great reason to get together with familyand friends. Routine socialization can keep a brain sharpby reducing its levels of cortisol, a potentially destructivehormone brought on by stress.
• Squeeze in a nap every so often. Naps can have a re-energizing effect on men and women, but a study fromGerman researchers also found that naps also can improvememory. In the study, researchers divided participantsinto three groups: people who would stay awake for 60minutes; people who would sleep for six minutes; andpeople who would sleep for 30 to 45 minutes. After thehour was up, participants were given a word recall test,and those who slept performed better on the test thanthose who hadn't.
• Include fish in your diet. A study from researchers atChicago's Rush University Medical Center found that peo-ple who eat fish once per week have a 60 percent lower riskof developing Alzheimer's disease than those who do notinclude fish in their weekly diets. Researchers credit thislower risk to DHA, an omega-3 fatty acid that is found inboth the brain and in fish such as salmon and tuna.
– Metro News Service
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Extended family: Tips for grandparents helping to raise childrenAs retirement age approaches,
many older adults envision them-selves downsizing and moving toa quaint community to enjoy theirgolden years in as relaxing a fashionas possible. However, for a growingnumber of seniors, their retirementyears are being spent helping toraise grandchildren.
United States Census data from2010 indicates 4.9 million Ameri-can children are being raised solely
by their grandparents. Many grand-parents provide part-time care whentheir older children have to moveback home with their families, asroughly 13 million children are nowliving in homes with their grandpar-ents.
Although being raised by grand-parents may not be the ideal situ-ation for all parties involved, suchsituations are a necessity for many
families. Seniors who are once againthrown into the caregiver arena mayneed a crash course in childcare ora few pointers on parenting in themodern age.
• Get the right equipment. Chil-dren certainly require a lot of gear,more than grandparents likely usedwhen raising their own children.Certain safety requirements are inplace to safeguard young children,and that often means investing in
new cribs, car seats, high chairs, andother items. Grandparents shouldresist the temptation to use old itemsthey may have kept in storage, assuch items may no longer be safeand could put grandchildren at riskfor injury.
• Gather important documents.Grandparents should keep pertinentdocuments in one easily acces-sible place in their homes should
an emergency arise. These includebirth certificates, health immuniza-tion records, death certificates (if thechild’s parents are deceased), dentalrecords, school papers, citizenshippapers, and proof of income andassets.
• Speak with an attorney. Lawyerscan help grandparents wade throughlegal arrangements, such as filingfor custody, guardianship or adop-tion. Options vary depending on
where petitioners live, but lawyerscan provide peace of mind to grand-parents concerned about their grand-kids’ futures.
• Investigate financial assistance.Seniors may not earn the incomethey once did and may be on assis-tance programs or living off ofretirement savings. Grandparentswho find themselves caring for achild may be eligible for financial
assistance. The Temporary Assis-tance for Needy Families is a jointfederal and state program that canprovide need-based financial assis-tance. The AARP or the organiza-tion GrandFamilies may be ableto put grandparents in touch withfinancial advisors in their areas.
• Contact schools and daycarecenters. School-aged childrenwill need to be enrolled in school.Grandparents should contact the
department of education where theylive to learn about local school sys-tems, especially when grandkids aremoving in with their grandparents.Some grandparents can qualify forfree or low-cost daycare, and suchprograms can be discussed withlocal Social Services offices. Enroll-ment in school or daycare can pro-vide grandparents with much-need-ed free time during the day.
• Find emotional support. Takingcare of grandchildren is a full-time
job. At times, grandparents may feelstressed or out of sorts. Having astrong support system available canhelp grandparents work through thepeaks and valleys of this new andunexpected stage in life. Church- orcommunity center-based counselingservices may be available. Grand-parents also can check with theirhealthcare providers to determine if
counseling or therapy sessions arecovered under their plans.Caring for grandchildren is a life-
changing event. Although it can befulfilling, it also requires a lot ofenergy and commitment. But grand-parents needn’t go it alone, as thereare numerous resources availableto seniors who suddenly find them-selves caring for their grandchildren.
– Metro News Service
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October 1, 2015 - Senior Expo - 15
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Be a part ofthe actionHundreds of seniors turned outfor last year’s Senior Expo.
This year, the expo starts at 9a.m., with more than 40 vendorson hand from all over the areato provide information on every-thing from legal assistance andestate planning to health andwellness, and plenty more.
The day includes lunch,live music and bingo at theStoughton Wellness and AthleticCenter.
File photos by Scott De Laruelle
More than 40 vendors will be on hand again at the Senior Expo. Lunch will be provided again this year by Sugar & Spice Eatery.
Unified Newspaper Group bookkeeper Carolyn Schultz welcomes a guest to the 2014 Senior Expo.The always-popular bingo will take place again at 1:30 p.m.
Raffle and bingo prizes are donated by many area businesses.Relax with a massage or talk to one of the many vendors about services for senior citizens.
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