home and health summer 2011
DESCRIPTION
Magazine for elderly womenTRANSCRIPT
Sponsored and Made Possible by The Newburyport Society for the Relief of Aged Women.Information/Applications: NSRAW, P.O. Box 787, Newburyport, MA 01950
Table of Contents
EXERCISE, PAGE 3:
Exercise for hot weather?
Say yes to the stretch.
HEALTH, PAGE 4:
How to make your bones stronger.
NUTRITION, PAGE 5:
Eat well, stay hydrated
to cope with the heat.
SAFETY, PAGE 6:
Heat Illnesses are dangerous!
Learn about them here.
FAMILY, PAGE 7:
Babysitting – the good,
the bad, & the sticky.
Welcome to Health & Home,
a special edition, three issue
magazine from Anna Jaques
Hospital. This publication is
written to enhance the health
and welfare of senior women in
Newbury, Newburyport and
Salisbury and is made possible
by grant support from the
Newburyport Society for the
Relief of Aged Women. We
thank them for their generosity.
We hope you enjoy this
magazine and find the articles
interesting and helpful.
Exercise for hot weather – Say yes to the stretch
Neck Stretch
1. Keep your feet flat on the floor,
shoulder-width apart.
2. Slowly turn your head to the right
until you feel a slight stretch. Be
careful not to tip or tilt your head
forward or backward. Hold the
position for 10 to 30 seconds.
3. Turn your head to the left and hold
the position for 10 to 30 seconds.
4. Repeat at least 3 to 5 times.
Stretching is a good way to get up andmove when it is too hot to walk outside.Before you begin a stretching program,talk to your doctor. Here’s a sample:
A R O U N D T O W N
There are opportunities to stretch
with other people, hosted by local
Councils on Aging.
Newbury:Newbury Village Housing30 Rolfes Lane
Yoga
Fri, 9:30am, $3 donation
Newburyport: Elks Hall, Low Street(978) 462-8650
Exercise to Music
Mon, Weds, Fri, 9:00am$2 donation
Salisbury: 43 Lafayette Road(978) 462-2412
Exercise to Music
Tues, 9:00am, $2 donation
Yoga-Gentle Stretching
Tues, 10:15am, $2 donation
Tai Chi
Fri, 9:00am, $3 donation
3Source: National Institutes of Health
If you have osteoporosis or another bone disease, your doctor candetect and treat it.
Osteoporosis is characterized by lowbone mass that leads to fragile bones.This increases the risk of fractures ofthe hip, spine, and wrist. If you areelderly, a broken hip makes you up tofour times more likely to die withinthree months. If you survive, one in fivepeople with a hip fracture ends up in anursing home within a year.
It’s important to keep bones strong andprevent fractures.
• Ask your doctor to check your risk
factors for bone disease.
• Have your bones tested. You can
have a bone density test at Anna
Jaques Hospital.
• Ask your doctor how much calcium
and vitamin D you should have
every day.
• Be active.
• Ask your doctor if your medications weaken bones.
• Maintain a healthy weight, don’t smoke, and limit alcohol use.
How to make your bones stronger
4 Source: U.S. Department of Health and Human Services, Office of the Surgeon General
Eat well, stay hydrated to cope with the heat!
Make healthy eating a priority thissummer. Here are some simple snacksthat are perfect for the hot weather:
• Keep fresh berries in the refrigerator
to add to salads, yogurt and ice
cream.
• Make homemade popsicles by
freezing 100 percent juice.
• Cut up raw vegetables to serve
with low-fat dips.
• Make a fruit smoothie! Toss some
fresh fruit, yogurt, milk and ice into
a blender to make a refreshing
drink.
Drink Water!
• Water transports nutrients and
oxygen to every cell, tissue and
organ in the body, and among
other things, helps to maintain
a constant body temperature.
• The body does not store excess
water. The average adult should
drink three-quarters to one quart
of water each day.
• Don’t wait until you are thirsty to
drink! By the time you feel thirsty,
one to three percent of your body
fluids have been lost and you are
mildly dehydrated.
5
Heat Illnesses are Dangerous! Here’s what you need to know:
Elderly people have a higher risk ofdeveloping heat illnesses than people of other ages.
If you feel any of the following symptoms, call 911 immediately.
• Profuse sweating, extreme fatigue,
thirst and muscle cramps.
This is Heat Illness.
• Headache, dizziness, nausea, vomiting,
moist skin, and dark urine.
This is Heat Exhaustion.
• A high fever (above 104 degrees) and irrational behavior.
This is Heat Stroke.
Heat stroke can cause shock, brain damage, organ failure, and even death
if not promptly treated.
Stay cool to prevent any type of heat illness:
• Wear loose-fitting, lightweight clothing in hot weather.
• Rest frequently and seek shade when possible.
• Avoid physical activity outside during very hot or humid weather.
• Drink plenty of fluids every day. (See page 5)
• Be careful of hot cars in the summer. Allow the car to cool off before getting in.
• Be especially careful if you are taking drugs that may impair your body’s
heat regulation. Ask your doctor.
6
Babysitting – the good, the bad and the sticky
Grandchildren can be a source of pure joyor sheer frustration. Whether you like, ordislike, babysitting your grandchildren,talking about the subject with your childrenwill go a long way toward avoiding hardfeelings and resentment. For example:
FIRST: Make it clear whether or not
you want to be asked to babysit.
THEN:
• Outline for your children how
much free time you have for
babysitting, in advance of their
requests.
• Keep your calendar by the
phone so you don’t forget your
own plans when asked if you
are available.
• Consider how far in advance of
babysitting time you'd like to be
approached. If you prefer that “day-of”
requests be off-limits — except in case
of emergency — tell your children that.
“Even when freshlywashed and relieved of all obviousconfections, childrentend to be sticky.”
– Fran Lebowitz
7
And remember, babysitting is aphysical activity! While you arebuilding your endurance, engage in low-energy activities like aboard game or a slow strollaround the yard.
25 Highland Avenue • Newburyport, MA 01950
Nonprofit OrganizationUS Postage
PAIDNewburyport, MAPermit No. 163
Sponsored and Made Possible by The Newburyport Society for the Relief of Aged Women
HOW MANY OF THESE DO YOU REMEMBER?
Metal ice cube trayswith levers
Drive-ins Studebakers
Mimeograph paperand machines
Beanie and Cecil
Roller-skate keys