ARNI Health and Lifestyle Guide

8/7/2019 ARNI Health and Lifestyle Guide

1/23

Supported by:

Active Retirement Network Ireland

Health and Lifestyle Guide


2/23

Contents

Introduction 4

Diet 5

Exercise 6

Common Ailments and Prevention 8

Muscles, Bones and Joints 10

Brain and Mental Health 12

Heart Health 15

Finance Advice 17

Useful Services: Contact Details 19


3/23

4 Active Retired Seven Seas health and lifestyle guide

IntroductionThe secret of staying sharp andkeeping well as you get older can befound in four golden rules-

Eat a healthy diet

Exercise regularly

Dont Smoke

Take part in social and learning

activities.

People who are socially active havebeen found to have delayed theonset of mental deterioration as

they age. Therefore as we get olderwe need to ensure we keepourselves healthy and active.

Active Retirement Network Ireland,as a national network of over 480local Active Retirement Associations,with over 22,000 members has asone of its main purposes to enableretired people enjoy a full and activelife. We believe that retired peopleshould have appropriate and usefulinformation to enable them toachieve this purpose. With this inmind and in consultation with our

members we decided to create thishealth and lifestyle guide.

The guide deals with over 20 topicsthat cover such topics as diet,exercise, heart and mental health andcommon ailments. The informationwas drawn from a wide variety ofsources from Ireland and abroad.

This guide is not intended to provideexpert medical advice. We wouldencourage people to seek appropriatemedical help if they are worried inany way about their health.

In addition in the last part of the

guide we include the contact detailsof over fifty organisations that canprovide help and information relatedto many of the topics covered by theguide.

Finally, without the support of SevenSeas and the input of the HealthService Executive this guide wouldnot have been possible. We wouldalso like to thank Clontarf ActiveRetirement Association for helping uswith the photography for the guide.

Maureen Kavanagh

DirectorActive Retired Network Ireland


4/23

Active Retired Seven Seas health and lifestyle guide 5

DietEat well and enjoy what you eat

Stretching the food

budget

Here are some tips onstretching the budget:

Plan meals for theweek and make out

your list based solelyon your plan

Look for fresh foodson special offer

Buy in bulk andfreeze extras if youcan

Cut out expensiveconvenience itemslike pre-cutvegetables

Enjoying and eating agood variety of food isimportant. If you eatwell, you are likely tofeel healthier, stayactive for longer andprotect yourself against

illness. Choosingnutritious foods canhelp you keep fit andstrong and may preventsome diseases. Eatingwell also meansenjoying your food and

having plenty ofvariety. Here is a guideto the foods you shouldtry to eat each day.

The Food Pyramid

Here is an illustration of the different foodcategories in the food pyramid, starting atthe top and working down to thebottom. It is recommended that youeat more of the nutritious foodslisted at the bottom of thepyramid than foods grouped atthe top as these are higher infats and sugars and are lessnutritious.


5/23


ExerciseStay Active

As we get older we need to ensure we keep ourselvesphysically active. Taking up a programme of regularphysical activity is one of the most important stepsolder adults can take to keep ourselves healthy andmaintain our quality of life.

Physical activity does not have to be strenuous. The

level best suited for older people is described asmoderate intensity, practiced for at least 30minutes on five or more days of every week. Thisshould bring a little sweat to your brow and cause

your heart to beat a little faster and your lungs tobreathe deeper and faster, but not out of breath.

The health benefits of physical activityEven a moderate amount of physicalactivity can bring significant healthbenefits, including:

Improved blood pressure

Decreased risk of coronary arterydisease

Improved heart failure symptoms anda decrease in hospitalisation rate

Improved cholesterol levels

Decreased risk of diabetes

Helping the body use sugar moreefficiently

Decreased bone-density loss inpost-menopausal women

Decreased hip and vertebralfractures

Decreased risk of falling

Improved function and decreased

pain in osteoarthritis

Improved quality of sleep

Improved mental function andshort-term memory

Decreased rate of depression

Potentially decreased risk of colon,

breast, prostate, and rectal cancers

Decreased risk of obesity

Helping maintain muscle and

physical functioning.


6/23


Caution signs

Stop exercising if you

develop any of thefollowing:

Chest or upperabdominal pain thatmay spread to the neck,jaw, upper back,shoulder, and arms (call

for help if this shouldoccur as chest pain can be a signal ofa heart attack)

Panting or extreme shortness ofbreath

Nausea

Persistent pain, joint discomfort, ormuscle cramps.

Go for Life is the nationalprogramme for sports andphysical activity for olderpeople in Ireland. Go for Lifeis an Age & Opportunityinitiative, funded by theIrish Sports Council.It runs in partnership with

the Health ServiceExecutive Health PromotionUnits and the Local SportsPartnerships

Remember, modest increases inhow long you live are possibleeven if you dont beginexercising until 75 years of age.

Thus any activity for olderpeople is better than none.

Important general

guidelines

Talk to a health professionalbefore starting a physical

activity programme so as toidentify your limits. Someminor soreness or stiffness is tobe expected at first, but pain is awarning sign to stop. If youhave been inactive for years,start with about 5 to 10 minutes

of activity at a time, andincrease gradually as you getmore comfortable. Chooseactivities you enjoy and try tomix your activities.

!


7/23


Common AilmentsPrevention is better than cure

Flu (Influenza)

Stay indoors, keep warmand drink plenty ofliquids. Flu is a highlyinfectious illness. Aperson carrying the virus

can spread it by coughingor sneezing. A person canspread the virus from 1-2days before they developsymptoms and for up to aweek after symptomsdevelop.

The Feet

Corns, Calluses and Bunions - Wearingshoes that fit better or using special padsmay solve the problem. If they becomepainful, visit the chiropodist or doctor.

Athletes Foot - Keep your feet especially the area between your toesclean and dry. Change your shoes, socks,tights or stockings often. Use anti-fungal foot powders or creams regularlyand if the condition does not get betterwithin two weeks, visit your chiropodistor doctor.

In-growing toenails - Your chiropodist ordoctor will advise on how to treat thecondition. Never attempt to treat in-growing toenails yourself.

Simple painkillers such as paracetamol

may help relieve headache or musclepains. Flu has more severe consequencesin the elderly, who are targeted for fluvaccination.

Vaccination is a safe and effective way toprevent infection. To minimize the spreadof Flu use a tissue when you cough and

sneeze, dispose of the tissue and washyour hands.


8/23


Hearing lossHearing losses can range

from mild to total deafness,so it is important to contactyour doctor if you have anyworries about yourhearing. The doctor willinvestigate the cause of theproblem and you may need

your hearing tested at yourlocal Health Centre orpublic hospital. Hearingtests are painless and safe,involving a test of yourability to hear tones atdifferent volumes. The test

results will be used todiagnose and treat yourhearing.

Eyes

Cataract - To ease theeffect of cataract

sometimes a change ofeyeglasses may besufficient. If the conditionis interfering with yourdaily activity, a cataractoperation is a commonprocedure, which is often

performed as day surgery.

Glaucoma - Medicated eyedrops usually control chronic

glaucoma. It is important touse the eye drops asrecommended to prevent anyfurther loss of vision.

Dry skin

Dry skin is a common problem

and our skin takes quite a bashing,so we all need to look after it byusing proper moisturisers andemollients. Dry skin can beassociated with eczema and itchyand cracked heels.


9/23

Bones, joints and muscles are the bodysscaffolding, which hold the rest togetheras the skeleton, and make it movewith the muscles. Your joints areimportant to let you move freely,but they can become damagedby injury or by osteoarthritis,

rheumatoid arthritis or gout.

Joint pain is a commoncondition often requiring painrelief medicines or warming painrelief. Joint injuries requiring first aidusually need a different initial treatmentusing cooling pain relief and supportbandages. Arthritis and rheumatism arethe words commonly used to describejoint pain, but there are many differenttypes of arthritis and rheumatism, eachwith their own different cause andtreatment, and so it is important toknow which one you have.

ArthritisArthritis is any painful condition of thejoints. There are many types of arthritis,and each one has a different cause, andshows a different pattern of symptoms.It is important to have a proper

diagnosis, as the treatment for eachtype is very different.

OsteoarthritisOsteoarthritis is by far the

commonest form of arthritisand is caused by thinning ofthe cartilage lining the joints.Cartilage is natures shockabsorber, which stops bonesrubbing together.Osteoarthritis involves thebreakdown of cartilage, which

tends to thin with the passingof the years. This brings thebones closer together, to thestage where they are closeenough to cause pain, and thecloser rubbing of the bonescan cause inflammation. It

can also be caused by damageto the joints by injury.

Mobility



10/23


Cod liver oil is a traditional healthsupplement that has been takenfor hundreds of years for the reliefof joint pain and stiffness. Only in

the past 30 years has researchshown that it is omega-3 fattyacids in cod liver oil that havesuch beneficial effect on jointinflammation and cartilagedegeneration. Glucosamine,which is a form of amino sugar,

plays a vital role in cartilageformation and repair.

RheumatismRheumatism is a broader termthan arthritis, where not only arethe joints involved, but also themuscles and ligaments associated

with the joints.

Gout

This is extremely painful.Improved diet, reduced weightand reduced alcohol consumptionwill alleviate its impact.

Osteoporosis

Osteoporosis is the thinning ofthe bones, which can occur if wedo not look after our bones withgood nutrition and exercise, andis common in old age making

your bones break easily. See alsoCalcium Supplements.

Your Back

Back pain is very common, andmost people suffer from it atsome time in their lives, thoughfor some it is a chronic problemand keeps returning. Treatmentinvolves using pain reliefmedicines, heat and back

supports. Remaining as active aspossible helps with recovery.


11/23


Mental HealthHow do I manage my mine?

Mental health has to

do with many aspects

of our lives including:

How we feel aboutourselves

How we feel aboutothers

How we are able tomeet the demandsof life.

Hints and tips on positive mental health

The most important thing is to develop ahealthy lifestyle. The following suggestions

may prove helpful.Self Esteem - When we hold ourselves inhigh self-esteem, we can live comfortablywith both our strengths and weaknessesbecause we accept and respect ourselves.

Sleep - The quality of sleep is important for aperson to wake feeling refreshed and rested.

The function of sleep is to let the body repairitself both physically and mentally.


12/23


Communication -Being able to expressyour feelings,disappointments and

joys is essential togood mental health.

Relationships - Howwe feel aboutourselves has a directbearing on how werelate to others.

Having healthy,satisfying relationshipsis important. Friendsand family memberscan be a great sourceof comfort andsupport in times ofdistress.

Relaxation - Take atleast 20 minutes a dayfor relaxation. Alwaysplan your time torelax, otherwise it maynot happen. Relaxation

can be a few momentsof quietness or simplyenjoying a hobby orinterest.

Keep your brain active- Keeping your brainactive by reading,

learning to sing, doingthe crossword.

DepressionEveryone feels sad sometimes,but if sadness lasts too long itmay be depression. Although

depression may strike out of theblue and for no obvious reason,there is usually more than onecause. There are many things thatcan help prevent or treatdepression. These include:

Talking to a family member or

friend about any upsettingexperiences

Keeping in contact with familyand friends

Developing an interest orhobby

Joining a local support groupsuch as Active RetirementAssociation

Eating a balanced diet,including plenty of fresh fruitand vegetables

Taking regular exercise such

as walkingAvoiding alcohol

Depression can be managed indifferent ways, including thefollowing:

Medication

Counselling/Talk Therapy


13/23


What is Dementia?Dementia is the umbrellaterm used for a range ofsymptoms, whichmanifest in a decline inintellectual functioning,caused by degenerativedisease of the brain. Thisdecline in functioning canlead to a progressivedeterioration in memory,intellect, judgement,

language, insight andsocial skills. It effects thepersons ability to carryout daily activities andmay also effect theirmood and personality.

Alzheimers Disease is themost common form ofDementia. As there is nostraightforward test forAlzheimers disease, makinga diagnosis can be difficult,particularly in the early

stages. A diagnosis is usuallymade by excluding othercauses, such as infection.The early signs andsymptoms of Alzheimersdisease may vary fromperson to person, however,

the six most commonsymptoms include:

Memory loss

Difficulty in performing everyday

tasks

Changes in mood and behaviour

Changes in personality

Disorientation in familiarsurroundings

Problems with language

Early diagnosis is important astreatments are available that may helpwith some of the symptoms. Earlydiagnosis is also important as it allowsthe person and their families to make

plans for their future needs includinglegal matters such as making a will.


14/23


Heart HealthA healthy heart is essential tohealthy living, so as you get older itbecomes especially important thatyou take good care of your heart. It isnever too late to become active or tostop smoking; making positivelifestyle choices at any age is good

for your heart.

Risks factors to heart healthMany people know that certain riskfactors influence and increase theirchances of getting heart disease. Aswe get older, we are more at risk of

heart disease. Fortunately, at any ageand even if you have a history ofheart disease in your family, you canreduce your risk of developing thedisease. Making some changes nowcan make a difference for a longerand healthier life.

AnginaFor many people the first sign ofheart disease is angina. Anginahappens when the heart muscle doesnot get enough blood. This happenswhen the coronary arteries arenarrowed because of a build-up of a

fatty substance. The symptoms ofangina vary among different people.

The discomfort ranges from a tightnessin the chest to severe pain. Thediscomfort often starts in your chest andspreads to your arms or your hands andeven up to your neck or jaw. Sometimesit spreads around your back. Many drugsare used to treat angina. The main drugs

used are called nitrates, betablockersand calcium channel blockers.

Heart attacksA heart attack occurs when the coronaryarteries that supply blood to your heartmuscle become blocked off. The most

common symptom of a heart attack ischest pain. This is usually a crushing ortight pain, which may move to your jawor your arms particularly on the left side.You may also feel short of breath,sweaty or sick. Some people may feellightheaded or lose consciousness.

However 10-15 per cent of people whohave a heart attack may not feelanything. Depending on the severity ofthe attack, treatment may vary fromprescribed drugs to surgery. On recovery,you will be encouraged to enroll in acardiac rehabilitation programme, which

will provide you with help and advice onhow to best care for your heart in future.


15/23


StrokesA stroke is caused by aninterruption of the bloodsupply to part of the brain. Astroke is not a heart attack. Asa result of the stroke, the nerve

cells in the brain can notfunction and the part of thebody controlled by those cellsalso shuts down. The effects ofa stroke are worse in thebeginning. However, there isusually some amount of

recovery in the first six weeksafter a stroke. People whoexperience a stroke may losesensation in the face or limbs,or they may suffer a loss ofvision as a result of damage tonerve cells in a part of their

brain because the blood supplyto the brain has been cut off.

Maintaining a healthy heartMaking positive changes to yourlifestyle can help prevent angina,heart attacks and strokes. There is

plenty that you can do yourself tokeep your heart healthy such as:

Quit smoking

Eat a healthy diet (see section ofdiet for more)

Try to take about 30 minutes ofmoderate exercise per day

Do not exercise for at least 2hours after a meal

Maintain a healthy body weight

Try to relax and to avoid stress.

Do not carry loads that are tooheavy

Protect yourself from coldweather, which tightens up yourarteries.

Drink alcohol in moderation.

Reduce the amount of salt inyour diet if suffer from high

blood pressure.Keep a lifestyle diary to see howyou are improving.

Take omega-3. A recent reviewof studies has shown thatomega-3 fatty acids found infish oils help protect against

heart disease.


16/23

Budget PlanningFor Seniors

Budget plannerUse a budget planner as a starting pointand input yearly figures for your overallincome (which includes your benefits andpension etc) and spending. This will giveyou a clear snap shot of your currentmoney situation. Then consider your:

Current balance of savings - which mayhelp to tide you over when you havemore expenses than usual in the future.

Outstanding loans - in particular theamount you have to repay and the timeit will take to repay. Any loans to berepaid will affect your ability to spread

expenses and the amounts you can save.

Identify your goalsAs well as your general expenses, you mayalso have a particular goal that you need toput aside money for, such as:

Paying off your debts

Saving for a car or a holiday

Saving for Christmas or birthdays

Saving for small home renovations.

Once you know what your goals are, youneed to work out how much they will cost.Once you have drawn up a regular monthly

or weekly budget plan you can work out howlong it will take you to build up the amount


Budget planning for seniorsTo help you keep better controlof your finances in retirement,follow the suggestions below tohelp you keep on good financialtrack.

Do a complete financialhealth checkWhen you retire, it is likely thatyou have to make adjustmentsto your personal finances. Oreven if you are well into yourgolden years, you should review

your financial situation at leastonce a year so you know fromthe outset what you have towork with and where you mayneed to make changes.


17/23


of money you need and whatyou need to do to get it. Forexample, you may need to starta regular savings plan, or cutback on some spending.

Make a regular budget and

try to stick to itSticking to a budget will helpyou save for your goals, manageyour general expenses and avoiddebt problems. Use a budget

planner to work out a practicalbudget that captures your (andyour partners) details. It cantake time to adjust to a newspending pattern. You may alsofind you need to change yourbudget a few times before you

get it right.

Keep an emergency fundTry to build up a small amountof savings, which you can use ifyou should need them for someunforeseen circumstances, suchas reduced income or additional

medical bills.

You can compare regular savingsfrom the main banks to find thebest account for you. If yourenot good at putting moneyaside, you might consider using

a standing order to pay into aseparate savings account soyoure less inclined to spend it.

Money Saving Tips

1. Make sure you are getting all of yourentitlements. The Revenue website,Department of Social and Family Affairs

website and the Citizens InformationCentre website are helpful starting points.

2. Get free transaction banking if you areentitled to it. You may also get certainservices free of charge, such as foreignexchange and setting up an overdraft, soask your provider.

3. Always ask for senior discounts at thebeginning of a transaction. Some serviceproviders such as hairdressers, hotels,cinemas, pharmacists etc, offer discountsfor senior citizens.

4. Save on household costs- The Power ofOne site has numerous energy saving tipsto help you cut the cost of your utilitybills by using energy saving appliances.And callcosts.ie has useful tips to helpyou save on your phone costs. If you havean older home and need to getrenovations such as boiler changes,insulation, dry lining etc, you may be

entitled to a grant. Check out theSustainable Energy Ireland website formore information.

5. Turn off lights and other appliances whenyou are not using them.

6. Keep your money safe - protect yourself

from scams and fraud. For furtherinformation look at itsyourmoney.ie.


18/23


ContactsUseful numbers

Active Retirement Network IrelandTel: 01-6792142Email: [email protected]

Age & OpportunityTel: 01 805 7709Email: [email protected] www.olderinireland.ie

Age Action IrelandTel: 01 475 6989Email: [email protected]: www.ageaction.ie

Age Concern Northern Irelandwww.ageconcernni.org

AloneTel: 01 679 1032Email: [email protected]: www.alone.ie

Alzheimer Society of IrelandTel: 01 284 6616National Helpline Freephone1800 341 341Monday to Friday, 10am - 4pmEmail: [email protected]: www.alzheimer.ie

AONTAS,The National Adult LearningOrganisation

Tel: 01 406 8220/1Email: [email protected]

AWAREHelpline: 1890 303 302Seven days a week, 10am10pmEmail: [email protected]: www.aware.ie

Bethany Bereavement Support Group

Tel: 01 494 3142Email: [email protected]: www.bethany.ie

Breaking Point OsteoporosisCampaignwww.breakingpoint.ie

Care Alliance IrelandTel: 01 874 7776 / 087 207 3265Email:[email protected]:www.carealliance.ie

Carelocal

Tel: 01 878 2358Email: [email protected]:www.carelocal.ie

Carers Allowance/Benefit Section,Social Welfare Services Office,Government Buildings,Tel: (043) 40 000

Tel: (01) 704 3000Website: www.welfare.ie


19/23


Carers AssociationTel: 057 9322920 / 057 9322664Freephone 1800 240 724Monday to Friday, 9am - 5.30pm

Email:[email protected]:[email protected]:www.carersireland.com

Citizens Information BoardTel: (01) 605 9000LoCall: 1890 777 121Website: www. citizensinformation.ieFree and confidential serviceEmail: [email protected]

Citizen Information Databasewww.cidb.ie/comhairlevcs.nsf

Console

Tel: 1800 201 890Email: [email protected]: www.console.ie

Consumer Information Department,Financial Regulator,Tel: 01 410 4000Email:[email protected]: www.financialregulator.ie

Consumers Association of Ireland(C.A.I)Tel: 01 497 8600Email:[email protected]: www.thecai.ie

Crime Victims Helpline 1800 211 407Email: [email protected]: www.crimevictimshelpline.ie

Dementia Services Information andDevelopment CentreTelephone: 01 416 2035Email: [email protected]: www.dementia.ie

Department of Community, Ruraland Gaeltacht Affairs, Voluntary and

Community Support Section,Tel: (01) 647 3000 or (071) 918 6700Website: www.pobail.ie

Department of Health and ChildrenTel: 01 635 4000Web: www.doh.ie

Department of Social and FamilyAffairsLo-call: 1890 500 000www.welfare.ie

Disability Information Ireland:Tel: 01 505 9435Email: [email protected]

Web: www.disability.ie

Energy Action LtdTel: 01 454 5464EMail: [email protected]: www.energyaction.ie

Financial Regulatorwww.financialregulator.ie


20/23


Friends of the ElderlyTel: 01 873 1855Email: [email protected]: www.friendsoftheelderly.ie

Greener Homes SchemeLo-call: 1850 734 734Email: [email protected]

GROWInformation line: 1890 474 474Email: [email protected]

Website: www.grow.ie

Health Service Executivewww.hse.ie

Health Promotion Unit Departmentof Health and Childrenwww.healthpromotion.ie

HSE National Information LineMonday to Saturday, 8am-8pmCall Save: 1850 24 1850Email: [email protected]

ICTU Retired Workers Committee32 Parnell Square, Dublin 1.Tel (01) 889 7777

Independent Agewww.independentage.ie

Institute of Public Healthwww.publichealth.ie

Irish Association of Older PeopleTel (01) 475 0013

Email [email protected]

Irish Association of Pension Fundswww.iapf.ie

Irish Heart FoundationPhone: 01 6685001Email: [email protected]: www.irishheart.ie

Irish Patients Associationwww.irishpatients.ie

Irish Nursing Homes OrganisationRegulatory Authoritywww.inho.ie

Irish Osteoporosis SocietyTel: 01 677 4267Email:[email protected]: www.irishosteoporosis.ie

Irish Rural Doctors Groupwww.rural-health.net

Irish Senior Citizens ParliamentTel (01) 856 1243Email [email protected]

Mental Health IrelandTel 01-284 1166 or 086-8353387Email:[email protected]: www.mentalhealthireland.ie

Money Advice and Budgeting Service

www.mabs.ie


21/23


National Council on Ageing and OlderPeopleTel: +353 1 6743299Email: [email protected]

National Council for the Blind of IrelandTel: 01-8307033Email: [email protected]: www.ncbi.ie

National Federation of PensionersAssociations

Tel (01) 873 5702Email [email protected]

National Immunisation Websitewww.immunisation.ie

Office for Social Inclusionwww.socialinclusion.ie

Office of the Pensions Ombudsman,Tel: (01) 647 1650Fax: (01) 676 9577Web: www.pensionsombudsman.ie

Older Womens NetworkTel (01) 884 4536 or (01) 884 4537Email [email protected]

Pensions BoardTel: (01) 613 1900Lo-call: 1890 656 565Website: www.pensionsboard.ie

SamaritansHelpline: 1850 60 90 9024 hour service

Email: [email protected]: www.samaritans.org

Senior helplineLoCall: 1850 440 444 Seven daysa week, 10am-1pm and 7-10pm

Seven Seas Ireland Limited,CallSave: 1850 681012Tel: 01 6689289Fax: 01 6689434E-mail: [email protected]

Sonas aPcwww.sonasapc.ie

St Francis Hospice, Dublinwww.stfrancishospice.ie

St. Vincent De Paul

www.svp.ie

Sustainable Energy IrelandGlasnevin, Dublin 9Tel: (01) 836 9080Website: www.sei.ie

Third Age FoundationTel (046) 955 7766Email [email protected]

Third Agewww.seniortimes.ie

Womens Health Councilwww.whc.ie


22/23


23/23

Active Retirement


Active Retirement Network Ireland was founded in 1978 and our

philosophy is based on older people doing things for themselves. ActiveRetirement Network Ireland is a national network of 480 local active

retirement associations. These local associations aim to help older

people lead a full, happy and healthy life by offering organised

opportunities for a wide range of activities that enable older people in

local communities to get involved in something that they like. The

purpose of Active Retirement Network Ireland is to enable retired

people enjoy a full and active life and advocate for them.

Strategic Outcomes 2009-2013

1. Be an organisation that people would be proud to be part of locally,

regionally and nationally

2. Be a recognized voice for retired people on social, health, learning

and economic issues in collaboration with other organisations

3. Develop the database, structures, skills, funding sources and

activities of the organisation in a professional manner.


Web: www.fara.ie

Tel: 01-6792142Email: [email protected]

ARNI Health and Lifestyle Guide

Documents

Transcript of ARNI Health and Lifestyle Guide