November 2012 Newsletter Issue 5 Aging Well

I have to What? Medicare Open Season Benefits of Exercise But I Dont Wanna! Stress, Chronic Pain and Depression Floating on Down the River Page 1 Page 2 Page 2
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November 2012

Issue 5

Living Well

I HAVE TO WHAT!?
(Not for the faint of heart)
When we think chiropractic we think about bones, but there is much more to the skeleton than a bunch of bones. Cartilage, membranes, fluid, nervous system, and muscles all contribute to movement. The brain and spinal cord direct the bodys coordination, but just like kids, sometimes the body simply wont obey! As we age, the bones start to lose minerals and become denser, the gel filled discs between vertebras lose fluid, and the bones may even calcify, causing us to shrink. We also find we are less flexible, or have pain as we move. They become more brittle, breaking more easily. Our muscle fibers start to atrophy, become more rigid and lose tone, inflammation, stiffness, and pain result from this breakdown of the joint structures and arthritis may set in. In addition, as we age, our hormones change and leave us weaker and more vulnerable to the aging process. YIKES! Is there any hope for us? Yes! There are ways to prevent or slow some of these changes. One of the best ways, is get ready, I am about to use a dirty word.. Exercise. Clicking the mouse on your computer 1000 times does NOT qualify, sorry. Use it or lose it is an old adage that still applies. Exercise helps the bones stay strong, and help maintain strength and flexibility. Since it is important to see a healthcare provider before starting an exercise program, your chiropractor can tailor exercises to you, the individual, to help prevent spinal complication. Dr. Bolton is certified in rehabilitation, and can provide you with appropriate and progressive rehabilitation help. Further, Dr. Bolton can prescribe specific exercises for postural benefits, warding off the typical bent over look of the elderly. Of course, the other caveat is we must drink plenty of water, 1 eat a well-balance diet, and take supplements if our diet needs an extra boost.

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November 2012

Issue 5

Living Well

Medicare Open Enrollment

Benefits of Exercise in Older Adults

Cardiovascular Improves physiologic parameters Yep. That deer- in theheadlights look is common Improves blood pressure Decreased risk of coronary artery disease during Medicare open Improves congestive heart failure symptoms season! The target is to Improves lipid profile find the best supplement for your buck. Some Diabetes Mellitus Type 2 folks cant see the forest for the trees when they try Decreases incidence to weed through the infor- Improves glycemic control Decreases hemoglobin A1C levels mation out there. Improves insulin sensitivity Open enrollment gives you a chance to change your carrier, but the window of opportunity is only from October 15- December 7, 2012. Although no one can tell you what the best choice is for you, we can help a little by giving you some guidelines to consider: Does it cover the basic health care needs you have? Does the plan cover chiropractic? Are your doctors of choice on the plan? How much are the premiums, co-pays and deductibles? Is your favorite pharmacy on the plan? Of course, these are just a few of the highlights to consider when looking for the best plan for you. For more information, see
www.medicare.gov www.planprescriber.com

Osteoporosis Decreases bone density loss in postmenopausal women Decreases hip and vertebral fractures Decreases risk of falling Osteoarthritis Improves function Decreases pain Neuropsychologic Health Improves quality of sleep Improves cognitive function Decreases rates of depression Improves short-term memory
Two elderly ladies were discussing the upcoming dance at the country club. "We're supposed to wear something that matches our husband's hair, so I'm wearing black," said Mrs. Smith. "Oh my," said Mrs. Jones, "I'd better not go."

Cancer Potential decrease in risk of colon, breast, prostate, and rectum cancers Improves quality of life and decreases fatigue

Others Decreases all-cause mortality Decreases all-cause morbidity Decreases risk of obesity Improves symptoms in peripheral vascular occlusive disease References:
(Medline plus) Aging changes in the bones - muscles jointsOsteoporosis and Spinal Exercise by K.D. Christensen DC, CCSP, DACRBPromoting and Prescribing Exercise for the Elderly ROBERT J. NIED, M.D., Michigan State University, East Lansing, Michigan BARRY FRANKLIN, PH.D., William Beaumont Hospital, Royal Oak, Michigan Am Fam Physician. 2002 Feb 1;65(3):419-427. 2

November 2012

Issue 5

Living Well

A wife says to a friend: The doctor said Joe needed more exercise, so I hide the remote 4 times a week.

BUT I DONT WANNA!

Retirement: We visualize lounging around, nothing pressing to do, just relax and enjoy the life of leisure. They say wisdom comes with age so, is the sedentary life wise? According to most reports, no; but most of us say, I dont WANNA exercise! If this is your mantra, we have compiled a list of helpful hints to help you overcome this objection and improve your retirement years:

Do something you enjoy and will stick with! You are much more likely to continue doing it if you enjoy it! Start gradually: Remember, like anything, start small and gradually increase your program. Add just one additional thing every couple of days. Be consistent: Pick a time to set aside for your exercise of choice and stick to it. Habits need to be re-enforced until it becomes second nature. Do it every day. Take small rests between: Do several repetitions, and then rest a moment before doing another set, until you can build up to 3 sets. Dont skip the short rest between sets once you can do them easily. Find a partner: Do it with someone. It will make it more fun and you will be able to encourage each other to keep going. Record it: Keep a log of your exercise. It will give a feeling of accomplishment, and also be a good motivator. Ask someone to hold you accountable. We hate disappointing people. This is great motivation.

Reporter: "So you are 100 years old. How did you manage to live so long?" Old man: "Well, son, I got married when I was 21. The wife and I decided that if we had arguments, the loser would take a long walk to get over being mad. I suppose I have been benefitted most by 79 years of fresh air."

November 2012

Issue 5

Living Well

Floating on Down the River

Most of us have heard the recommendation of 8 glasses of water a day. That is a daunting task for anyone, much less the aging. Getting a glass of water may bring up excuses:
Autumn River by Nigel Danson

Stress, Chronic Pain and Depression

Like a colony of killer bees, these words buzz around the 50 + community; each of them supplying the pollen for the others to become fruitful. Who wants that kind of fruit?! These three things can become so interwoven it is often like the question of which came first, the chicken or the egg? To make matters worse, people with unseen chronic pain may have to deal with it silently, as family members get tired of the complaints with no visible reason for its existence. Chronic pain sufferers are also more likely to take pain meds, and then become addicted to the pain killers creating yet another complication. Although the scope and practice of chiropractic can certainly bring relief to many chronic pain sufferers, it is also important that you are part of an integrative health care team such as your family doctor or specialist, your mental health professional and your pastor or spiritual leader.

You have to get up more often. First to get the drink, then to empty the bladder! You may have incontinence issues and drinking that much compounds it. Some folks just dont like water! Or may not feel thirsty.

Why is it so important to drink so much water? Staying well hydrated is especially important to the 50 + crowd, for several reasons. Being well hydrated may make a difference in the outcome of an illness. Water helps keep our system flushed of toxins, ward off constipation and urinary tract infections, and helps to keep our body temperature regulated. Without proper hydration, the fluid within the cells themselves will be borrowed from the blood stream, causing more health issues. And, as one more benefit, the skin will be less dry and more resilient! So how much do you need to drink? One rule of thumb is to divide your weight by 2, and that number is how many ounces of water one should take daily. So, a 150 lb person should be drinking 75 oz of water a day, or 9-10 cups daily. The weather, your exercise level, and your current health also play a role in the amount of water one should drink. For those of you who really dont like to drink water, there are some alternatives. Avoid drinks with lots of sugar and caffeine, as these may reduce the benefits of the liquid you are drinking. Some ideas are: Try adding some frozen lemon or lime instead of ice. Green tea instead of black tea Herbal teas Diluted juice (50/50) Flavored water Occasional electrolyte drinks (they may add calories) Coconut water Home-made smoothies with fruit and water. www.wellspringfamilycare.com
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