Fill up with Fiber

March 2, 2021March 2, 2021 Christy Nealey

National Nutrition Month is an annual campaign created by The Academy of Nutrition and Dietetics. During March, everyone is invited to learn about making informed food choices and developing healthy eating and physical activity habits. Join the “Personalize Your Plate” Campaign with weekly tips on meal planning, adding variety to your diet, and nutrition through all stages of life. Visit the Fitness and Wellness Division’s SharePoint site to find these tips and more

Keep reading to learn more about fiber and easy ways to boost fiber in your daily diet.

What Is Fiber?

Dietary fiber is the part of foods that the body cannot digest or absorb. It is found naturally in plant-based foods including whole grains, fruits, vegetables, and beans, and legumes. Fiber is not broken down and instead passes through your body relatively intact. There are two different types of fiber, each with its own benefits:

Soluble fiber (dissolves in water)

Lowers blood cholesterol.
Lowers blood sugar.

Sources include oatmeal, peas, beans, apples, oranges, carrots, and barley.

Insoluble fiber (does not dissolve in water)

Promotes movement of food through the digestive system.
Increases stool bulk.

Sources include whole-wheat flour, wheat bran, vegetables, nuts, and beans.

Why Do We Need Fiber?

Diets rich in fiber are associated with many health benefits. Fiber helps keep you feeling fuller longer, which helps prevents overeating and hunger between meals. The soluble fiber in oatmeal, beans, and flaxseed can help lower LDL (“bad”) cholesterol levels. Fiber slows down the digestion of food and keeps blood sugar from rising too quickly. It also adds bulk to your stools to keep waste moving through your intestines, preventing constipation.

How Much Fiber Do I Need?

Fiber is an important part of a balanced diet, yet 95% of Americans do not meet dietary fiber intake recommendations. The average target is about 25-35 grams of fiber per day but varies depending on your age.

Power Fibers

Getting enough fiber each day is not difficult if you eat a variety of fruits and vegetables and whole grains. Use these foods and portion sizes as a guide.

Chia seeds – 1 ounce (2 Tbsp) = 10.5 grams
Flaxseeds – 1 ounce = 8 grams
Almonds – 1 ounce (~23 almonds) = 3.3 grams
Raspberries – 1 cup = 8 grams
Pear – with skin = 6 grams
Apple – with skin = 4 grams
Whole-wheat spaghetti, cooked – 1 cup = 6.3 grams
Bran flakes cereal – ¾ cup = 5.5 grams
Instant oatmeal, cooked – 1 cup = 4 grams
Whole-Wheat English Muffin – 1 whole muffin = 4 grams
Air-Popped Popcorn – 3 cups = 3.6 grams
Brown rice – 1 cup = 3.5 grams
Green peas, boiled – 1 cup = 8.8 grams
Black beans, cooked – ½ cup = 7.5 grams
Baked Potato – 1 medium baked potato with skin = 4 grams
Black beans, cooked – ½ cup = 7.5 grams
Brussel sprouts, boiled – 1 cup = 4 grams

Try some of these easy and tasty ways to increase the amount of fiber you eat. Be careful, if you do not eat much fiber now, make gradual changes to the amount of fiber in your diet. Increasing the amount of fiber too quickly can cause gas, bloating, and abdominal cramps.

Choose a breakfast cereal with 5+ grams of fiber per serving and top it with strawberries, raspberries, or blueberries.
Enjoy fruits and vegetables throughout the day – aim for at least 5 servings.
Eat more beans, peas, and lentils. Add them to soups, salads, and casseroles.
Enjoy a handful of dried fruit, nuts, or air-popped popcorn as a snack.
Substitute whole-wheat flour for half of the white flour your recipe calls for when you are baking.
Enjoy whole-grain bread. Look for the ingredient terms “whole wheat”, “whole-wheat flour”, or “whole grain” as the first ingredients on the label and for at least 2 grams of fiber per slice.
Eat the peel! Taking the peels off fruits and vegetables reduces the amount of fiber.
Switch to brown rice or whole-grain pasta instead of white rice or pasta.
Choose whole fruit instead of drinking juice. You will get more fiber and consume fewer calories.

Fiber Face-Off

Here are a few examples of great-tasting fiber-rich foods readily available and how you can “power-up” your preferred food choices. On the left are examples of commonly eaten foods. The options on the right are power-up versions of the same food. The hope is when you see the power-ups you will say “Wow! it really is easy to eat more fiber”-and, “I can do that!”

Account Consolidation Can Help You Keep It Simple

March 2, 2021March 2, 2021 Christy Nealey

Does the return of spring inspire you to dust off, declutter and simplify your life? One way you can make your financial life a little simpler is to roll over any eligible accounts from previous jobs into your current retirement plan account. By consolidating accounts, you can invest the funds from other accounts in your existing investment options or any other investment options your current plan offers. You can also:

Apply a consistent strategy across all your retirement assets – Instead of trying to recreate your asset allocation and diversification strategy for multiple accounts, you can apply one strategy to all your retirement assets.¹
Simplify tasks like portfolio rebalancing and required minimum distributions – When you consolidate, you only need to perform account management tasks once. So, if you need to rebalance your portfolio or calculate an RMD, you don’t need to do it multiple times for multiple accounts.
Access one website and review one statement – Tired of keeping track of multiple user IDs and passwords and filing away multiple statements? Account consolidation can make things easier.
Make things easier for your beneficiaries – In the event of your death, your beneficiaries will only have one account to deal with when settling your estate.

Keep in mind that not all accounts can be rolled into your current retirement account. The IRS has a rollover chart that shows which types of accounts can be consolidated. Also, you’ll want to compare the administrative and investment fees that your different accounts charge before you decide to consolidate. Consider all your options and their features and fees before moving money between accounts. You can contact your local plan representative with any questions you may have about the process.

^{1 Asset allocation, diversification, dollar‐cost averaging and/or rebalancing do not ensure a profit or protect against loss.}

Connections to History and Community

February 1, 2021February 3, 2021 Christy Nealey

In the 2020 State of the County, Henrico’s leaders reflected on the numerous projects and accomplishments achieved throughout the year; underlining the importance that “everything we do is about strengthening Henrico’s connections;” not only our connections to the people of our community but to our history as well. As County Manager, John Vithoulkas, said, “The decisions we make today have a direct impact on our community tomorrow, just as decisions made years, even decades ago, benefit us today.”

Years ago, Richmond Planet editor John Mitchell, Jr. decided to establish Woodland Cemetery for the interment of Black residents during a time of strict segregation. Today, there are over 30,000 graves on this 29-acre land laid out in a radial design that pays tribute to African American leaders. At its heart are circles named after Frederick Douglass and Booker T. Washington, with John Jasper Road bisecting it north and south. Local contractor William R. Mason built an impressive front entrance with granite pillars and an iron gate. The company soon built a chapel and keeper’s house in the rear of the property. Woodland Cemetery is the final resting place of prominent individuals such as tennis champion and civil rights activist Arthur Ashe Jr. and the Rev. John Jasper, founder of Sixth Mount Zion Baptist Church in Richmond, as well as doctors, dentists, bankers, and a woman who spied for the Union during the Civil War. It was once touted as “the Most Remarkable Tract of Land ever set apart for our people in the State.”

Unfortunately, over the years, this historic cemetery was neglected and fell into disrepair. Last year, many Henrico County volunteers spent their time pulling weeds, mowing the grass, and cleaning headstones as a jumpstart to the Woodland Cemetery Restoration Project. Then, with the aid of a $25,000 grant, the nonprofit Evergreen Restoration Foundation was able to purchase the property and hopes to fulfill plans to restore the grounds as a place of reverence and honor for those buried there. “We’re going to get this under control,” Marvin Harris, executive director of the Foundation said of conditions at Woodland Cemetery. “We’re going to bring this back to where it used to be, with the help of the county. Henrico has really embraced this project a thousand percent. They make it a lot easier for me to stand up here right now and indicate to the public that we will get the process done.”

Jeanne Moutoussamy-Ashe, Ashe’s widow, welcomed the plans for Woodland Cemetery and expressed gratitude to its new owners and Henrico. “Many leaders in Richmond’s African American community are buried at Woodland Cemetery, including my late husband, Arthur Ashe. I support these efforts to restore the Cemetery and unlock the rich stories of those buried there. A holistic understanding of Richmond’s poignant history may be the best way to lead us all into the future.”

This cemetery is one of many historical, local landmarks that connects us to our past. It holds so much history and is still in need of volunteers and donations to see it restored to its former glory. If you are interested in getting more involved, please contact Evergreen Restoration Foundation. If you would like to learn more about local history, here are a few resources and other historical sites:

Veronica Davis, Here I Lay My Burdens Down: A History of the Black Cemeteries of Richmond, Virginia (Richmond: Dietz Press, 2003)

Selden Richardson, Built By Blacks: African American Architecture and Neighborhoods in Richmond (Richmond: Dietz Press, 2007)

https://richmond.com/discover-richmond/unsung-sites-of-black-history-in-the-richmond-area/article_ca1d1a37-8fab-522b-8305-8420bfe368d9.html

https://henrico.us/news/2020/08/henrico-to-support-nonprofits-restoration-of-historic-woodland-cemetery/

https://www.richmondcemeteries.org/woodland/

Have you ever wondered about holidays that are observed throughout the year? To find out more, we invite you to explore the Holidays and Celebrations page to learn about the histories, cultures and traditions behind these occasions.

Make Heart Health Part of Your Self-Care Routine

February 1, 2021February 1, 2021 Christy Nealey

Devoting a little time every day to care for yourself can go a long way toward protecting the health of your heart. Simple self-care, such as taking a moment to de-stress, giving yourself time to move more, preparing healthier meals, and not cheating on sleep can all benefit your heart.

And that’s a good thing, because heart disease is largely preventable and focusing on improving your heart health has never been more important. Heart disease is a leading cause of death for women and men in the United States, and many Americans remain at risk of getting it, according to the National Heart, Lung, and Blood Institute (NHLBI). People with poor cardiovascular health are also at increased risk of severe illness from COVID-19.

“Studies show self-care routines, such as taking a daily walk and keeping doctor’s appointments, help us keep our blood pressure in the healthy range and reduce our risk of heart disease and stroke,” said David Goff, M.D., NHLBI’s director of cardiovascular sciences.

It may be easier than you think to “put your heart” into your daily routine. Each Sunday, look at your week’s schedule and carve out 30 minutes daily for heart-healthy practices. Take an online yoga class, prepare a heart-healthy recipe, schedule your bedtime to get at least seven hours of sleep, or make a medication checklist. Then seek out support from others, even if it’s online or via a phone call, to help you stick to your goals.

Here are few self-care tips to try every day to make your heart a priority:

Self-Care Sunday

Find a moment of serenity every Sunday. Spend some quality time on yourself.

Mindful Monday

Be mindful about your health and regularly monitor your blood pressure or blood sugar if needed. Keep an eye on your weight to make sure it stays within or moves toward a healthy range. Being aware of your health status is a key to making positive change.

Tasty Tuesday

Choose how you want to approach eating healthier. Start small by pepping up your meals with a fresh herb or spice as a salt substitute. Get adventurous and prepare a simple, new, heart-healthy recipe. Or go big by trying a different way of eating, such as the Dietary Approaches to Stop Hypertension (DASH) eating plan, which is scientifically proven to lower blood pressure. DASH is flexible and balanced, and it includes plenty of fruits and vegetables, fish, poultry, lean meats, beans, nuts, whole grains, and low-fat dairy products.

Wellness Wednesday

Don’t waffle on your wellness. Move more, eat a fruit or vegetable you’ve never tried, make a plan to quit smoking or vaping, or learn the signs of a heart attack or stroke. You could be having a heart attack if you have chest and upper body pain or discomfort, shortness of breath, cold sweats, nausea, or lightheadedness. You might be having a stroke if you have numbness in the face, arm, or leg; confusion; trouble talking or seeing; dizziness; or a severe headache.

Treat Yourself Thursday

Treats can be healthy. Try making a dessert with fresh fruit and yogurt. Then stretch your imagination beyond food. Host a family dance party, take a few minutes to sit still and meditate, go for a long walk, or watch a funny show. Laughter is healthy. Whatever you do, find a way to spend some quality time on yourself.

Follow Friday

Follow inspiring people and pages on social media, or text a friend to help you stick to your self-care goals. Remember to take care of your mental health, too. Two of the main hurdles to self-care are depression and a lack of confidence, according to a study published in the Journal of the American Heart Association. If your mental health gets between you and your fabulous self, take action to show your heart some love. Reach out to family and friends for support, or talk to a qualified mental health provider.

Selfie Saturday

Inspire others to take care of their own hearts. Talk about your self-care routine with loved ones or share a selfie on your social media platforms. Having social support and personal networks can make it easier to get regular physical activity, eat nutritious foods, reach a healthy weight, and quit smoking.

Learn more about heart health and heart-healthy activities in your community, and see what others are doing for their heart health, at nhlbi.nih.gov/ourhearts or follow #OurHearts on social media.

10 Surprising Health Benefits of Love

February 1, 2021February 1, 2021 Christy Nealey

“I need somebody to love,” sang the Beatles, and they got it right. Love and health are intertwined in surprising ways. Humans are wired for connection, and when we cultivate good relationships, the rewards are immense. But we’re not necessarily talking about spine-tingling romance.

“There’s no evidence that the intense, passionate stage of a new romance is beneficial to health,” says Harry Reis, PhD, co-editor of the Encyclopedia of Human Relationships. “People who fall in love say it feels wonderful and agonizing at the same time.” All those ups and downs can be a source of stress.

It takes a calmer, more stable form of love to yield clear health benefits. “There is very nice evidence that people who participate in satisfying, long-term relationships fare better on a whole variety of health measures,” Reis tells WebMD.

Most of the research in this area centers on marriage, but Reis believes many of the perks extend to other close relationships — for example, with a partner, parent, or friend. The key is to “feel connected to other people, feel respected and valued by other people, and feel a sense of belonging,” he says. Here are 10 research-backed ways that love and health are linked:

Fewer Doctor’s Visits

The Health and Human Services Department reviewed a bounty of studies on marriage and health. One of the report’s most striking findings is that married people have fewer doctor’s visits and shorter average hospital stays.

“Nobody quite knows why loving relationships are good for health,” Reis says. “The best logic for this is that human beings have been crafted by evolution to live in closely knit social groups. When that is not happening, the biological systems … get overwhelmed.”

Another theory is that people in good relationships take better care of themselves. A spouse may keep you honest in your oral hygiene. A best friend could motivate you to eat more whole grains. Over time, these good habits translate to fewer illnesses.

Less Depression & Substance Abuse

According to the Health and Human Services report, getting married and staying married reduces depression in both men and women. This finding is not surprising, Reis says, because social isolation is clearly linked to higher rates of depression. What’s interesting is that marriage also contributes to a decline in heavy drinking and drug abuse, especially among young adults.

Lower Blood Pressure

A happy marriage is good for your blood pressure. That’s the conclusion of a study in the Annals of Behavioral Medicine. Researchers found happily married people had the best blood pressure, followed by singles. Unhappily married participants fared the worst.

Reis says this study illustrates a vital aspect of the way marriage affects health. “It’s marital quality and not the fact of marriage that makes a difference,” he tells WebMD. This supports the idea that other positive relationships can have similar benefits. In fact, singles with a strong social network also did well in the blood pressure study, though not as well as happily married people.

Less Anxiety

When it comes to anxiety, a loving, stable relationship is superior to new romance. Researchers at the State University of New York at Stony Brook used functional MRI (fMRI) scans to look at the brains of people in love. They compared passionate new couples with strongly connected long-term couples. Both groups showed activation in a part of the brain associated with intense love.

“It’s the dopamine-reward area, the same area that responds to cocaine or winning a lot of money,” says Arthur Aron, PhD, one of the study’s authors. But there were striking differences between the two groups in other parts of the brain. In long-term relationships, “you also have activation in the areas associated with bonding … and less activation in the area that produces anxiety.” The study was presented at the 2008 conference of the Society for Neuroscience.

Natural Pain Control

The fMRI study reveals another big perk for long-term couples — more activation in the part of the brain that keeps pain under control. A CDC report complements this finding. In a study of more than 127,000 adults, married people were less likely to complain of headaches and back pain.

A small study published in Psychological Science adds to the intrigue. Researchers subjected 16 married women to the threat of an electric shock. When the women were holding their husband’s hand, they showed less response in the brain areas associated with stress. The happier the marriage, the greater the effect.

Better Stress Management

If love helps people cope with pain, what about other types of stress? Aron says there is evidence of a link between social support and stress management. “If you’re facing a stressor and you’ve got the support of someone who loves you, you can cope better,” he tells WebMD. If you lose your job, for example, it helps emotionally and financially if a partner is there to support you.

Fewer Colds

We’ve seen that loving relationships can reduce stress, anxiety, and depression — a fact that may give the immune system a boost. Researchers at Carnegie Mellon University found that people who exhibit positive emotions are less likely to get sick after exposure to cold or flu viruses. The study, published in Psychosomatic Medicine, compared people who were happy and calm with those who appeared anxious, hostile, or depressed.

Faster Healing

The power of a positive relationship may make flesh wounds heal faster. Researchers at Ohio State University Medical Center gave married couples blister wounds. The wounds healed nearly twice as fast in spouses who interacted warmly compared with those who demonstrated a lot of hostility toward each other. The study was published in the Archives of General Psychiatry.

Longer Life

A growing body of research indicates that married people live longer. One of the largest studies examines the effect of marriage on mortality during an eight-year period in the 1990s. Using data from the National Health Interview Survey, researchers found that people who had never been married were 58% more likely to die than married people.

Aron tells WebMD marriage contributes to longer life mostly through “mutual practical support, financial benefits, and children who provide support.”

But Reis sees an emotional explanation. Marriage protects against death by warding off feelings of isolation. “Loneliness is associated with all-cause mortality — dying for any reason,” he says. In other words, married people live longer because they feel loved and connected.

Happier Life

It may seem obvious that one of love’s greatest benefits is joy. But research is just beginning to reveal how strong this link can be. A study in the Journal of Family Psychology shows happiness depends more on the quality of family relationships than on the level of income. And so we have scientific evidence that, at least in some ways, the power of love trumps the power of money.

Nurture Your Relationships

To foster a loving relationship that yields concrete benefits, Aron offers four tips:

If you are depressed or anxious, get treatment.
Brush up on communication skills and learn to handle conflict.
Do things that are challenging and exciting with your loved one on a regular basis.
Celebrate each other’s successes.

This last point is crucial, Aron tells WebMD. Although partners often provide support during a crisis, this support is even more beneficial during good times. As the proverb goes, Shared sorrow is half sorrow; shared joy is double joy.

https://www.webmd.com/sex-relationships/features/health-benefits#4

Don’t forget your annual checkup (of your retirement readiness)

January 6, 2021January 6, 2021 Christy Nealey

Don’t forget your annual checkup (of your retirement readiness)

Checkups — they’re something we all know we should do and they’re easy to postpone. But whether you’re considering your physical health or your retirement readiness, it’s important to get a regular review of your vital signs so you can make any needed changes.

The good news is that you don’t have to schedule an appointment for a checkup of your retirement readiness. You can do it yourself at any time on empowermyretirement.com. Start with the following:

1. Check your Lifetime Income Score¹ – Your Lifetime Income Score is a helpful estimate of your future retirement readiness. When you log in to your account, you can immediately see whether you’re on course to meet your retirement income goals. Choose the “Other Assets” link to add other retirement income like a pension or IRA for a more realistic score. Then you can experiment with how a change in your planned retirement date and your contribution rate affect your retirement income. And you can get recommendations for other things you can do to achieve the retirement you want.

2. Consider increasing your contribution amount – If you’ve never changed the amount you contribute to your retirement account from when you first enrolled, it may be time for an update. Your contribution level is one of the most important factors in reaching your retirement goals.

3. Review your asset allocation^2,3 – Does your retirement investment portfolio have the right balance of risk and return potential for your age and situation? In general, people reduce their investment risk as they get closer to their retirement date. They want to protect the assets that they’ll soon rely on for retirement income. But if you still have years or decades to go before you retire, investing too conservatively could limit your ability to capitalize on compounded growth potential.

4. Designate — or update — your beneficiary information – A beneficiary is the person you choose to inherit the assets in your retirement account in the event of your death. If you never designated a beneficiary — or if you need to update your choice — take a few minutes to log in to your account and complete this important task. It can make the process of settling your affairs a little easier for the people you care about.

If you have questions about any of these areas — or if you’d like other suggestions for your retirement readiness checkup — schedule some time with your retirement plan advisor, Tom Ferguson, by contacting him at 720-538-6864 or [email protected].

^{1 IMPORTANT: The projections, or other information generated on the website by the investment analysis tool regarding the likelihood of various investment outcomes, are hypothetical in nature, do not reflect actual investment results and are not guarantees of future results. The results may vary with each use and over time. Healthcare costs and projections, if applicable, are provided by HealthView Services. HealthView Services is not affiliated with GWFS Equities, Inc. Empower Retirement does not provide healthcare advice. A top peer is defined as an individual who is at the 90th percentile of the selected age band, salary range and gender.}

^{2 Asset allocation does not ensure a profit and does not protect against loss in declining markets.}

^{3 Diversification does not ensure a profit and does not protect against loss in declining markets.}

Home Gym Equipment: Functional Over Fancy?

January 5, 2021January 5, 2021 Christy Nealey

With more people/employees working from home and public gym restrictions, the demand and prices of home exercise equipment have gone a bit crazy. What if you could have a medicine/slam ball, weighted body-bar(s), and sandbag for under $40? With a little creativity, D.I.Y. at-home exercise equipment can be made for much less than expected. In this article, we will cover how to make these pieces of equipment and some general exercises that can be done with each item.

Sandbag

The sandbag is the easiest of the three pieces to make so let us start there. For making the sandbag you will need a bag of sand (purchased at any big box home store for less than $5), two trash bags, a roll of duct tape, and a duffle bag/gym bag. To start, you need to figure out how heavy of a sandbag you would like to make and pour out sand to get your desired weight. Now with the desired weight in the sandbag, duct tape the opening to keep the remaining sand from spilling out. Next put the bag into the first of two trash bags. Duct tape that bag and then put the second trash bag over everything. Now you want to duct tape everything especially well and then put the whole thing into a duffle bag/gym bag, and you are done.

Exercises: Deadlifts, weighted get-ups, weighted lunges, bear-hug squats, clean and press, weighted step-ups.

Medicine Ball/Slam Ball

This one is a little more involved and requires a bit more patience. For this, you will need a basketball ($5 new from Five Below or any discount store or use an old one), sand, funnel, razor blade, sticky tire plug x 2-3, and duct tape. To start you want to cut a small hole in the basketball (the smaller the better- this one was a little bigger than I would have liked because I couldn’t find my smaller funnel). Once you have your hole cut you just start funneling sand into the ball until you get to your desired weight (max weight is around 25 pounds based on the size of the ball). Once you have filled the ball to your desired weight you will use your sticky tire plug(s) to get a good seal around the hole. Once you have inserted 1, 2, or even 3 plugs you want to put some duct tape over the hole and plugs, this will help seal everything up.

Pro-tips: Watch out for rocks that will clog up the end of the funnel. When you first start using the ball, it is recommended to slam the ball on a hard surface with the plugs hitting the ground first. This will smush and flatten out the plugs help to seal the hole.

Exercises: Squats, BOMB tosses, wallball tosses, Russian twists, squat throws, clean over the shoulder, squat and press, lunge and press.

Body Bars

Out of the gate, these body bars can be highly variable based on your objective. Supplies needed for this are PVC (length and diameter will dictate max weight), two end caps for each bar, sand, and PVC cement, funnel (optional). Pre-cut (as pictured) PVC was used. Pictured on the left is PVC measuring 5 feet by 1.5 inches and on the right is PVC measuring five-feet by 1.0 inch. To start, use the PVC cement and cement one end cap onto the pipe and let it dry. Once the cement is dry fill the PVC with as much sand as you desire. Completely filling the 1.0-inch pipe led to a bar weighing about 8 pounds and filling the 1.5-inch pipe fully led to a bar weighing about 15 pounds. Once you fill the bar to your desired weight use the PVC cement to seal the open end.

Variability: If you do not fill the pipe all the way up there will be left-to-right swaying of the weight of the bar which can be beneficial for making stability-based movements more challenging.

Exercises: Overhead press, back or front squats, bent-over row, chest press, biceps curl, weighted step-ups, overhead lunges, skull crushers.

Hopefully, these equipment ideas get the creative thoughts flowing and give you options to have exercise equipment at home for a lesser cost. We encourage you to try a few workouts as we continue to think of ideas for at-home exercise equipment to publish. If you have questions about any of these items please reach out to Joey Pacelli at [email protected].

Staying Connected with Loved Ones During the Holidays

December 1, 2020December 1, 2020 Christy Nealey

2020 has certainly been a year for the history books! We have all felt the effects of the pandemic along with many other challenges faced this year. One segment of the population who has certainly felt the effects is our older adults. The holidays can bring about some additional challenges for them.

1 in 5 older adults has reported feeling socially isolated or lonely throughout their older adulthood. One study has reported that the number has doubled since the start of the COVID-19. The holidays can exasperate feelings of loneliness and isolation as many older adults cannot celebrate with their families or friends due to physical limitations or their financial situation. The holidays are also a time to reminisce on family traditions, loved ones who are no longer with us, and activities once enjoyed.

What do I do if my loved one is feeling lonely?

If I had to name a theme for 2020 and the COVID-19 pandemic it would be technology! While technology has been a great tool for many of us during this time, it can be a source of frustration and confusion for some of our older adults. The next time you reach out to your loved ones, ask them how they would prefer to chat. Do they prefer video calls, telephone calls, or just a quick text message?

If your loved one is more chatty than usual or makes comments like “I just enjoy talking with people,” they may be a great candidate for a telephone reassurance program. Telephone reassurance programs are brief, friendly phone calls made by volunteers. I like to think of it as a “Phone Pal” program. Henrico County’s EngAGE initiative has EngAGEing Conversations: Telephone Reassurance Program which has connected older adults with volunteers either on a one-on-one basis or by contacting individuals up to 3 days a week by a rotating group of volunteers. However, if your loved one does not live in the county searching “Telephone Reassurance Programs” can be a great place to start!

Noticing Things Around the Dinner Table

Holidays are a notorious time for families to notice changes in their loved ones. If we are not able to see our loved ones frequently, family gatherings are a great time to notice changes in memory, mobility, and personal hygiene. Is your loved one having trouble getting around the house? Are they having a hard time remembering their famous holiday recipe? These are all things to note when visiting our loved ones.

10 Warning Signs of Alzheimer’s

If your loved one is experiencing issues with memory, it may be subtle. When my Grandmother’s Alzheimer’s disease became very apparent, my entire family started thinking back and realizing how well my grandmother had been able to compensate for her illness over the years. Here are ten signs to look out for this season:

Memory loss: especially newly learned information. Information from the past can be recited with precision at this point, but new information will be hard to retain. This is the most common early signs of dementia.
Difficulty performing familiar tasks: Individuals with dementia may have difficulty planning and completing everyday tasks, especially those with multiple steps.
Problems with Language: Individuals with dementia may have a hard time naming specific items and will often substitute names like “toothbrush” with “the thing that cleans my teeth.”
Disorientation of Time and Place: Individuals with dementia have a hard time navigating time and place and can easily get turned around in their own neighborhood.
Poor or Decreased Judgement: Individuals with dementia may make decisions that make your scratch your head like wearing a heavy jacket in the middle of summer or give away large sums of money.
Trouble Understanding Spatial Relationships: Individuals with dementia may have difficulty balancing or trouble reading. Dementia can affect your vision and judging distance.
Withdrawal from Work or Social Activities: Individuals with dementia may experience changes in the ability to hold or follow a conversation. They may have begun to withdraw from their favorite hobbies, social activities, etc.
Changes in Mood and Personality: Individuals with dementia may experience mood or personality changes. They can become confused, suspicious, depressed, fearful, or anxious. Becoming easily upset with things outside of their comfort zone may be a sign.
Misplacing things and Losing Ability to Retrace Steps: Individuals with dementia may put things in unusual places or lose things and be unable to retrace their steps. They may accuse others of stealing as the disease progresses.
Challenges in Planning or Solving Problems: Some individuals with dementia may have trouble following through with independent living tasks such as keeping track of monthly expenses or following a familiar recipe.

Where Can I Find Resources to Help My Loved One?

Discovering changes in your loved one can be unsettling, but there are organizations to help!

If your loved one is experiencing Memory-Related Issues, contact the Alzheimer’s Association. They have chapters across the nation. Call their 24/7 hotline at 800-272-3900.

If you are not sure what resources exist in your loved one’s area, then contact their local Area Agency on Aging. Each region is served by an Area Agency on Aging. In the Richmond area, that organization is Senior Connections who can be reached at 804-343-3000. If your loved one is outside of the Richmond area, you can search for their Agency on Aging using the Eldercare Locator tool: https://eldercare.acl.gov/Public/About/Aging_Network/AAA.aspx

Lastly, as a Henrico County Employee, if you have any questions, concerns, or need information on how to best proceed for your loved one, contact Sara Morris, Advocate for the Aging at 804-501-5065 or [email protected]. The Advocate for the Aging assist older residents and their families and assists employees in navigating senior services.

Source: https://health.usnews.com/health-care/for-better/articles/2018-12-10/depression-in-seniors-why-the-holidays-can-be-hard

Source: https://www.alz.org/alzheimers-dementia/10_signs

Making a Comeback

December 1, 2020December 1, 2020 Christy Nealey

It happens to so many adults, and likely, it has happened to you: you start working out, you push your body, and start dreaming about six-pack abs and smaller clothing sizes. Suddenly, you see possibilities you never had the courage to dream about. Then WHAM! Something stops you right in your tracks. You get hurt. You get busy. You get tired or burned out. And suddenly the gains in fitness, weight loss and confidence disappear as quickly as they materialized.

So how do you get moving again after being sidelined? The strategies below will help you get going.

Get some perspective. Do you know what happens in your body when you stop working out? There’s a decrease in blood volume and mitochondria (the powerplants in our cells), and your lactate threshold falls. In general, the longer you’ve been training, the more quickly you’ll be able to get back into it after a layoff. In other words, someone who has been working out consistently for 10 years, then has a layoff for a year, will have an easier time of returning to work outs than someone who has been physically active for only a year, then off for a year. Why is that? The longer your exercise history, the bigger the foundation in aerobic strength. You will have built up a much higher level of mitochondria to produce energy, more red blood cells to deliver oxygen to exercising muscles, and more metabolic enzymes than someone who just started working out. Yes, your level of fitness decreases during a layoff, but it won’t drop as low as if you had zero fitness history.

Slow and steady wins the race. Another consequence of taking an extended break from working out is losing conditioning in your muscles, tendons, ligaments and connective tissue. It’s difficult to assess how much conditioning you lose or how quickly you lose it, but it’s the weakness in the musculoskeletal system that causes so many people to get injured when they return to working out. This is why a slow and steady exercise plan allowing rest and recovery days are so important.

Walk before you run. Before jumping into a high intensity workout, you should be able to walk for at least 45 minutes (without pain if returning from an injury). Walking conditions soft tissues (muscles, tendons, ligaments, fascia and connective tissue), preparing them for more rigorous demands of jogging and running, for example.

Start where you are. Don’t pick up where you left off, or at a weekly workout schedule that you had in the past. Too many times the desire for quick fitness results creates a situation where the individual is doing more than they ought to too soon after injury, and they end up sidelined even longer.

Don’t over medicate. Over-the-counter painkillers might make you feel better in the short term, but they can mask pain that tells you that you should stop. And for some, they can lead to gastric distress. If you can’t run through pain, don’t run. Walk or rest instead.

Cross-train. Working out every day will help speed up improvements in your cardiovascular fitness, but that doesn’t mean do the same workout each and every day. Add 2 or 3 days of cross-training to your routine. There are so many modes of exercise – cycling, rowing, swimming, using an elliptical trainer – that don’t worsen a previous injury. Also, Yoga, Pilates, weight training and core exercises can help you get stronger.

The Takeaways:

Practice patience: Rushing back to the routine you maintained before your setback is a surefire way to cause an injury.

Mix it up. Cross-train with other forms of exercise that work other parts of your body and still give a good cardiovascular workout.

Be safe, not sorry. As difficult as it can be to rest when you’d rather workout, remember that the conservative approach you take now will yield many happy and productive workouts down the road.

Holiday Photos at Home

December 1, 2020December 1, 2020 Christy Nealey

The holidays are a magical time of year. (As you can see by the smiles on the faces of these County leaders in the above pictures taken a few years ago.)

This year, the festivities are looking a little different: family members may not be able to travel, social distancing has limited store hours, and the big guy himself is limiting his appearances around town. Don’t worry! That doesn’t mean you have to skip out on holiday photos; you just have to get a little more creative. Here are some tips for taking a card-worthy photo at home:

Use your phone’s built-in grid lines to line up and balance each photo
Focus on one subject and make sure the subject takes up about a third of the frame
Don’t be afraid of negative space (that’s the area around and between subjects)
Use props if you want to
Think about leading lines – any angle that points toward the subject, which draws the eye to the right part of the photo
Don’t zoom in; move the phone closer if you need to
Use your device’s timer feature
Candid photos are GREAT options
Free photo editing apps like Google’s Snapseed, Adobe Lightroom, and Photoshop Express work wonders
Have fun with it

Can you guess who the three County leaders are in the cover photos? Email your answers to Christy Nealey ([email protected]) by December 15 to be entered into a drawing for a fun prize!