LLI TIMES

NEWS AND INFORMATION FROM THE MEMBERS AND STAFF TO THE MEMBERSHIP

www.olli.fsu.edu

AUGUST 2019

HOMELESSNESS AND AGING How many older Americans are homeless?

by Anne Barrett, Director of Pepper Institute on Aging and Public Policy

The aging of our homeless population Today, it is thirty percent. Why this is increasing at an unprecedented rate. growth in the homeless elderly? In 1990, about ten percent of the Several economic trends are at play. homeless population was over 50. Housing costs, along with other budged in four decades. Another necessities, like prescription drugs, contributing factor is the limited have increased dramatically – while supply of . An wages have stagnated, especially for estimated nine people are waiting for low- and moderate-income workers. every one unit of affordable senior housing -- and the wait can last five The average home price has more than years or longer. All these factors quadrupled since 1980, and median converge to make the likelihood of rent has doubled. Meanwhile, the a very real possibility average wage after inflation hasn’t for many of the nation’s older adults.

THE PRESIDENT’S CORNER

John Kilgore, President, OLLI Members Advisory Council [email protected]

Hey everybody! Summer is the time to any gathering of OLLI members. for travel. If you don’t believe me, go Travel is the number one topic OLLI provides several opportunities for This summer they toured Ireland and travel. last December Linda and I travelled with them to Iceland. They also meet Our chapter of Friendship Force has here and have “Armchair Travel” been growing in leaps and bounds. meetings where Members give Friendship Force is an international presentations on their travels. organization that facilitates cultural visits by its members to other chapters Contact: George and Harriet in the US and 65 other countries. Waas([email protected]).

Members both visit and host other members in a home hosted There is also the OLLI abroad environment. Friendship Force will be program. These trips are run by the meeting over the summer to prepare OLLI staff and take advantage of the for a visit from the club from Mundo FSU Campuses abroad when possible. Maya de Tuxtla Gutierrez, Mexico in Tallahassee 10-16 November2019. It will be a good time to practice your The trips are two weeks long in the Spanish. Contact: Wendy Johnston summer, primarily in one location, and ([email protected]). include a local instructor who conducts on-the-ground lectures in art, The OLLI Travel Club also plans architecture, and history. travel for the OLLI members. They arrange medium sized trips in the US, This year’s trip was to Italy with Bill Canada, and Europe presently and may Walter. Debra and Arlene Pabon are expand. There are usually two working on the summer 2020 trip to opportunities to travel with your OLLI Greece. Contact: Debra Herman friends during the year. ([email protected].

CLUB NEWS

OLLI FRIENDSHIP FORCE SETS NEXT MEETING; ANNOUNCES VISIT FROM MEXICO; SEEKS BROADER INVOLVEMENT

Next meeting: Tuesday August 13 at 6 its people. By combining home PM at Westminster Pool house, bring hospitality with cultural exploration, a a covered dish for our pot luck social. new level of understanding is reached. Contact Jane Hudson, social chair, for ALL OLLI members are automatically more information, Email members of Friendship Force as a [email protected] Website: benefit of your OLLI membership fee. www.friendshipforce.org November 10-16, 2019 members Friendship Force is a non-profit from Mexico will be visiting. cultural organization focused on promoting understanding, cultural How to get involved: education and citizen diplomacy through homestay trips and personal 1. Be a home host. A member of the friendships. They are based in more visiting club will stay in your home than 60 countries and in six continents, and you will be responsible for with 15,000 active members and over providing breakfast each morning. 300 trips taking place each year. You also will join your guest during Through these exciting personal the week on the events planned each encounters, strangers become friends – day around the Tallahassee area. You and by experiencing different views, will be invited to participate in the you can discover common ground. welcome, farewell and also the small dinners which are provided by OLLI The programs bring diverse people members for you and your guest. together into each other’s cultures and homes to share one-of-a-kind 2. Be a day host. A day host helps out experiences not available to regular the home host by taking their guest for tourists. By sharing a home, meals, a day when the home host has another conversation and everyday obligation which prevents them from experiences, people become friends, participating in the day’s activities. seeing beyond governments and This is a great way to get involved on borders into the heart of a country and a more limited basis. As you can imagine, it’s difficult sometimes to 4. Translators. We need help completely free your calendar up for a translating. Practice your Spanish and 6-day visit. Day hosts are a vital part of be a part of this experience. ALL OLLI our program in Tallahassee. members are automatically members of Friendship Force as a benefit of your 3. Small dinner host. During the OLLI membership fee. visitors stay, we try to give them the opportunity to meet other OLLI It takes a lot of OLLI volunteers to members. OLLI members are asked to make this program successful. host between 2-6 people (visitors and their home host) for a dinner in their WE NEED VOLUNTEERS Please home to facilitate friendships in a contact Wendy Johnston at small group setting. [email protected].

OLLI WALKING CLUB SETS FALL FIELD TRIPS

The OLLI Walking Club is offering Marie Clewis has organized a guided two hikes this fall. Many thanks to two hike on November 18th with a outstanding members of the walking naturalist at St. Marks Wildlife club for organizing them, Debbie Refuge. We will follow the trail to the Justice and Marie Clewis. Cathedral of Palms and the Shepherd Spring. I was on this hike when OLLI Debbie Justice, a member of the offered it before, and I highly Florida Trails Association, is leading recommend it. Our guide was so us on the Fort Braden Trails Hike in knowledgeable, and it's a truly the Lake Talquin State Forest. The beautiful area -- one which I think trailhead is off the Blountstown Hwy. would be difficult to find without a (SR20). guide.

This is a beautiful hike along the You'll find more details of the hikes lakeshore. The mess created by when the fall catalog comes out. Both Hurricane Michael stopped us from of these hikes are described as going there earlier this year. moderately strenuous. If you are not sure about your hiking abilities, you Here's hoping we don't have another can always join the Walking Club. hurricane before the November 8thfield That way, you can get in some practice trip date. before November.

CULTURE AND ARTS COMMITTEE OFFERS A CULTURE AND ARTS KALEIDOSCOPE FOR THE FALL

In our ongoing efforts to expose or electrically, blues-style, by The OLLI’s to the great variety of culture New 76-ers, or vocally by a mighty and arts events to be found in our fair 200-voice chorus singing Mozart! city, your Culture and Arts Committee Visit the Roaring 20’s via “Chicago,” presents a veritable kaleidoscope of the hit musical presented by the FSU offerings for the Fall semester! Theatre!

Experience everything from a walk among the art downtown, to a tour of Always dreamed of painting a the magnificent handmade quilts at masterpiece, but didn’t know how? Museum of Florida History, to a walk We’re going to “Paint with a Twist,” back in time at Mission San Luis! where we will realize that dream, with wine!! Who knows what masterpieces Love music? We have it all, from will emerge!! Check it all out in the Baroque to the Blues, delivered on Fall catalog of classes and activities, period instruments by the Bach Parley, coming soon!! CURRICULUM CHAT by Susan Yelton Chair, OLLI Curriculum Team

By the time you read this column, the instructors, I also have some behind OLLI Course Catalog will be headed the scenes OLLI helpers. to the printer. It looks like it will be mailed out on August 22. Some great Some of you who read this column courses will be offered as well as field may not know that the past presidents trips/cultural events. of OLLI meet once a year and continue Summertime is when I sit at the to contribute to OLLI. We just had our computer and think about Spring 2020. annual meeting and devoted it to I can’t believe it is time for me to find curriculum issues. I got some great instructors for the Spring program! suggestions and assistance meeting While I do spend a lot time contacting with potential faculty. There is a saying that I think is has a personal relationship with the attributed to Gen. Arthur MacArthur: Dean of the College of Social Work “Old Soldiers Never Die: They Just and we are planning to meet with him Fade Away,” but in the case of your during the next few weeks. Not sure past presidents, they are still very what the College has to offer, but you active and continue to provide never know unless you ask. leadership for the OLLI program. A little history about your past And, I can’t imagine the curriculum presidents and curriculum.... There program without past president Carroll was a time I can remember when we Bewley. He always says he is “my had only six classes a semester; the legs” because he will follow up on years of The Academy. During those some of my contacts and meet with years, Director and Program Director instructors such as Jonathan Grant and selected the classes for us. Then there Dave Gussak. Carroll has worked for was the year, during Ruth Cates’ term two years to get Dr. Grant to teach for as President, when she had to put us again. Many years ago, he taught a together the program without any wonderful class about “The Stans.” assistance. Moving forward, it was During the Fall schedule he plans to during Nancy O’Farrell’s term that she teach the History of Russia. suggested we needed a member representative for curriculum. And, Fran Conaway brought us the MAD during my outgoing year as President, HATTER class instructor and I could Debra Herman became our Director go on and on but what I want to say is and we created the current team that you don’t have to be a past concept. president to be part of the curriculum conversation. If any of you who are Back to our past presidents meeting... reading this column have a personal Ramona Bowman is my “go to” for contact with FSU/FAMU/TCC faculty music. Her good friend is Dean who you would recommend, please let Patricia Flowers of the College of me know. Either I will contact them or Music. We can thank Ramona for most Debra or Terry will. One of our of the music proposals we received favorite instructors, Rabbi Jack during the last few years. They were Romberg, has retired and moved out of great proposals but more than we could town. Rabbi Michael Shields is now schedule. The good news is that we do the Rabbi at Temple Israel and has hold over proposals when they can’t fit reached out to us. I will be meeting into the program. with him during the next few weeks. It makes a difference to have someone He is interested in continuing classes at who has personal contact with the the Temple. I’ll also be following up Deans of the Colleges. Frank Alarcon with Stephanie Posner, the Temple’s This summer, we have had some music director. Last year she wonderful trips abroad and it looks like suggested a class on Jewish next year will also bring us new composers, i.e. Irving Berlin, etc. Her adventures. proposal is one of many in the music category we had to hold over. We have received several great class As a curriculum team, we do try to proposals that will get us ready for the combine classes of interest and also try trip to Greece or for anyone who wants to complement the cultural arts and to learn more about Ancient Greece field trip program with classes. For and its contribution to society, culture those of you who like photography and and politics. nature, you might think of combining the following classes, if they fit your I’m still hopeful we can get Lee schedule. Deana is offering several Metcalf to teach a class on Croatia. computer science classes on photos; Collette will offer the trip to Croatia in Brian Lloyd has a class about digital August 2020. The last time Lee taught photography for birds and butterflies; was many years ago. The class was and Sunny Phillips will have a bird about the break-up of Yugoslavia. watching class on two Saturdays. Every year I try to get her to teach but Some of those classes will have limited she stays busy with her international enrollment. students.

Another thought about combining a class with an activity is to consider I’ll keep trying and maybe I can get her paring the class on Napoleon with a to agree to a short course for us if she visit to the Strozier Library. FSU has can’t commit to a six-week class. one of the largest collections in the world of material relating to Napoleon and the French Revolution. They also have a unique institute for graduate The Inclusivity Committee also has a study about Napoleon. As OLLI Spring trip planned. I’ll be members, we have access to Strozier, coordinating with them and Debra but need to make a request to see the about classes. special collections. If the field trip committee has not arranged a visit to Hope all of you are enjoying the the Napoleon Collection, I’ll poll those remaining days of our hot summer. See in Don Barry’s class and make you in the arrangements. Fall.

FIGHTING CHRONIC INFLAMMATION IN SENIORS THROUGH DIET

There are two types of inflammation: The promise of longevity and healthy acute and chronic (sometimes called aging: seniors and their caregivers systemic) inflammation. Acute (and lots of others) are constantly on inflammation arises after a cut or the lookout for the next great thing, scrape in the skin, an infected ingrown including foods or beverages, carrying nail, a sprained ankle, acute bronchitis, that label. a sore throat, tonsillitis or appendicitis. Many of our senior loved ones and It is short-term and the effects subside their caregivers have heard about a after a few days. recent diet that promises to reduce the inflammation often linked to chronic Chronic inflammation is long-term and diseases of aging, such as Alzheimer’s occurs in “wear and tear” conditions, disease, diabetes, heart disease and including osteoarthritis, arthritis. While we do know that and autoimmune diseases, such chronic low-grade inflammation is as lupus and rheumatoid arthritis, unhealthy, the research is still lacking allergies, asthma, inflammatory bowel to prove that there is a diet that will disease and Crohn’s disease, Walker reverse inflammation. said. Habitual or environmental factors, such as excess weight, poor Many popular diets are encouraging diet, lack of exercise, stress, smoking, seniors to eliminate whole food groups pollution, poor oral health and to help prevent inflammation. This excessive alcohol consumption can practice is not recommended by health also lead to chronic inflammation. professionals as it can be harmful and carries no proven benefits.

What we do know that can be Ximena Jimenez, a Miami-based healthy for seniors as they age nutritionist and national spokesperson for the Academy of Nutrition and 1. Eat plenty of fruits and vegetables – Dietetics, said consuming omega-3 fresh and frozen varieties to build a fatty acids is important. “Anti- rainbow inflammatory food components, such 2. Eat fish, fish oil supplements and as omega-3, protect the body against walnuts to get adequate amounts of the possible damage caused by healthy fats inflammation,” she said. On a cellular 3. Include sources of whole grains daily level, omega-3 fatty acids inhibit an 4. Include sources of lean protein and low enzyme that produces prostaglandins, fat dairy everyday (seniors tend to which trigger inflammation. It’s eliminate these foods just when they similar to how aspirin works. need them most) 5. Reduce amounts of saturated and trans Nutritionists also recommend fats incorporating more of the following 6. Avoid refined and overly processed foods into your diet: foods Cold-water fish: These are among 7. Drink alcohol only in moderation the best sources of omega-3 fatty 8. Spice up your meals with seasonings acids. Jimenez recommended other than salt salmon, herring, tuna and mackerel and advised consuming two or Here is additional information on three servings (about 12 ounces or anti-inflammatory diet and foods 340 grams) per week.  Avocados: “Avocados have great Anti-inflammatory diets have become anti-inflammatory properties,” said popular in recent years. Hard evidence Laura Flores, a San Diego-based is lacking regarding the effectiveness nutritionist. They contain of these diets in reducing “phytosterols, carotenoid inflammation, according to the Mayo antioxidants, omega 3 fatty acids Clinic, but the principles of an anti- and polyhydroxolated fatty inflammatory diet are healthy ones. alcohols” — compounds that can The recommended foods are typical of help reduce inflammation. A 2013 a Mediterranean diet and include study in the journal Food & eating more fish, fresh fruits and Function found that people who ate vegetables and healthy fats; eating a hamburger with avocado had moderate portions of nuts; eating very lower CRP levels four hours after little red meat; and drinking moderate eating than those who did not. amounts red wine.

 Broccoli and other cruciferous  Olive oil and canola oil: Jimenez vegetables: Broccoli, Brussels recommended using these as sprout, kale and cauliflower and primary cooking oils, because they other green leafy veggies contain are a good source of omega-3 fatty sulforaphane, which is associated acids. with blocking enzymes that are  Berries: According to a review in linked to joint deterioration and, the Journal of Agricultural and consequently, chronic Food Chemistry, polyphenol inflammation, according to compounds, particularly Victoria Jarzabkowski, a anthocyanins, which produce dark nutritionist with the Fitness red pigments, moderate Institute of Texas at the University inflammation. of Texas at Austin. Sulforaphane  Whole grains: Whole grains like also may be able to prevent or brown rice, quinoa and bulgur reverse damage to blood vessel wheat have been associated with linings caused by chronic blood decreased CRP levels, according to sugar problems and inflammation. studies in the journal Molecular  Watermelon: Watermelon Nutrition & Food Research and in contains lycopene, a cellular the Journal of Nutrition. Another inhibitor for various inflammatory study in the Journal of processes. It also works as an Nutrition found that people who ate antioxidant to neutralize free fewer whole grains actually had radicals. Additionally, watermelon higher inflammation markers. contains choline, which helps keep chronic inflammation down, according to a  The fiber in whole grains can help 2006 article published in Shock mediate inflammatory processes by medical journal. helping with weight loss and  Walnuts and other nuts: Jimenez feeding beneficial gut bacteria said that these are another great associated with lower levels of source of omega-3 fatty acids. inflammation, according to  Onions: Their anti-inflammatory the Arthritis Foundation. properties have made them a  Certain spices: The University of popular home remedy for asthma Wisconsin lists ginger, rosemary, for centuries. Onions are a good turmeric, oregano, cayenne, cloves source of quercetin, which inhibits and nutmeg as possessing anti- histamines known to cause inflammatory compounds that inflammation, according Jimenez. inhibit the biochemical process of inflammation. Anti-inflammatory drugs potentially impacting immunity, according to the Cleveland Clinic. The most common anti-inflammatory drugs are over-the-counter Scientists are researching NSAIDS as medications such a potential treatment or prevention for as aspirin, naproxen (Aleve), cancer, but so far have not produced and ibuprofen (Advil and Motrin). definitive results according to They are used to treat fever, pain and the Mayo Clinic. swelling. They are often used for short- term afflictions like headaches, fevers associated with colds and flus, People concerned with chronic menstrual periods and strained or inflammation should adopt diet and sprained muscles. lifestyle changes rather than wait for drugs, which according to the Harvard Medical School, are “a long way off, They can also be used to treat more bound to be expensive and will almost chronic conditions such as arthritis and certainly have side effects.” back pain, though often this is done at a doctor’s discretion. In prescription doses, they are sometimes used for Anti-inflammatory supplements post-surgery pain relief, according to the National Institutes of Health. A variety of dietary supplements are associated with anti-inflammatory responses. The Mayo Clinic advises These drugs are called non-steroidal that supplements are not regulated by anti-inflammatory drugs (NSAIDS). the Food and Drug Administration for They work by blocking the safety and effectiveness. With that in enzyme cyclooxygenase, which mind, popular supplements include: produces prostaglandins, according to MedicineNet. Without  Devil’s claw: This is widely used in cyclooxygenase, the swelling, pain and Europe as an anti-inflammatory fever of inflammation do not happen. agent, according to the Mayo Other anti-inflammatory drugs include Clinic, which also said studies corticosteroids, which are often found suggest it is effective in the short- in inhalers for people with asthma. term treatment of pain associated Corticosteroids reduce inflammation with osteoarthritis. and swelling by reducing the  Cat's claw: This herb may ease production of chemicals involved in rheumatoid arthritis joint pain and inflammation. They reduce the activity osteoarthritis knee pain, but more of white blood cells, too, thereby studies are needed, according to the Mayo Clinic.  Turmeric: This spice is well known Maryland Medical Center. It for its anti-inflammatory contains salicin, a chemical similar compounds, called curcuminoids, to that in aspirin. Aspirin actually according to the University of contains a chemically synthesized Maryland Medical Center. version of willow bark’s salicin.  Mangosteen: The Mayo Clinic reports that mangosteen has anti- allergy, antibacterial, anti- Until there is more research to support inflammatory, antifungal and other more drastic changes in your antihistamine properties. senior loved one’s diet, we can  Frankincense: This is a well- incorporate these healthy lifestyle known anti-inflammatory used for changes recommended based on centuries in Ayurvedic , adequate research as part of the according to the Memorial Sloan Dietary Guidelines for Americans. Kettering Cancer Center. It helps To read more about these prevent chemical reactions recommendations, you may want to involved in inflammation. read our guest posts  Willow bark: This supplement can from NutritionForTheHealthOfIt. ease pain and inflammation, These suggestions can help your senior according to the University of loved ones feel better and be healthier as they age.

THE IMPORTANCE OF A HEALTHY WEIGHT FOR OLDER ADULTS

A quick search on weight will result in diabetes, high blood pressure, stroke, thousands upon thousands of articles cancer, decreased immunity, and focused on the desire to lose weight. even mental health. Headlines such as, “Get your summer body,” and “Resolve to lose ten pounds A healthy weight management this year” are certainly attention- approach is essential for senior grabbing, however, they may also miss adults. Find your ideal weight goals by the mark for many senior adults. learning first what a healthy weight is for someone of your age and height. A healthy weight is important for the prevention of health issues that are Note: Each individual should follow common to older adults such as the advice of their medical professionals or doctors and speak over one-third of older adults with them before making changes to weighing in as obese. The health diet, exercise, or supplements. This concerns for overweight and obese post is for informational use only and seniors are also some of the leading should not be considered medical causes of death today. advice. Health issues that may occur in Health Concerns for Underweight overweight or obese seniors: Seniors . High cholesterol While weight loss may be the first . Diabetes thing most people are thinking about . Gallstones for healthy weight goals, for some it is . Hypertension essential to gain weight to maintain a . Heart Disease healthy lifestyle. Being below a healthy weight may indicate poor Finding Your Healthy Weight nutrition or depression. Recommendation Health issues that may occur in One way that doctors measure the ideal underweight seniors: weight for a person is by using . Vitamin deficiencies and/or the Body Mass Index (BMI). BMI is anemia – Malnutrition can cause a one reliable way to indicate body fat variety of issues such as fatigue or and is used to gauge whether a person insomnia, teeth or bone issues, and is underweight, at an appropriate more. weight, or overweight. It’s a good idea, . Decreased immunity – Studies at any age, to talk about your BMI with suggest that there is an increased your doctor to make sure you risk of infection for underweight understand your numbers and set adults. They may be unable to healthy goals. To find out your BMI, fight colds or the flu and catch divide your weight in pounds by the them more easily. It can also make square of your height in inches, it more difficult to recover from multiplied by 703. surgeries. . Osteoporosis – Deficiencies in BMI RANGE: Vitamin D and calcium can lead to . 18.5 indicates being underweight loss of bone mass and . 18.5 to 24.9 is an appropriate Osteoporosis, a disease that causes weight the increase of bone fragility and . 25 and 29.9 indicates being risk of fracture. overweight Health Concerns for Overweight . 30 and above is considered obese Seniors While widely used, the BMI scale has Obesity is incredibly prevalent in older also been criticized for not accounting populations of the with for age or other factors. The BMI scale may be too boost cognition, prevent depression, restrictive overall for older adults. and aid in achieving quality sleep. We would love for you to share some of Research has suggested that adults your recipes or suggestions about how over 65 near the higher end of the you helped your senior with diet and healthy range of BMI are actually at a lifestyle changes. lower risk for weight-related health problems than those at the lower-end Suggested Caloric Intake for of that range. Women over 50: Women who live a sedentary lifestyle should have about Therefore, to maintain an ideal weight, 1,600 calories per day. For women there are more numbers to think about with average activity levels, 1,800 including daily caloric intake. Daily calories are appropriate. For those who calorie recommendations are not exact are very active, 2,000 to 2,200 calories parameters to follow but are worth are recommended. keeping in mind when trying to achieve or maintain a healthy weight. Suggested Caloric Intake for Men over 50: Those who are inactive Diet and Exercise for Healthy should have about 2,000-2,200 Weight Maintenance A healthful diet calories per day. Moderately active and regular exercise are essential to men should have 2,200 to 2,400 weight loss, gain, or maintenance. In calories. addition to all of the health benefits of achieving or maintaining a healthy Men who are very active should have weight, diet and exercise can also help 2,400 to 2,800 calories.

10,000 STEPS A DAY? HOW MANY YOU REALLY NEED TO BOOST LONGEVITY LISTEN·2: ALLISON AUBREY NPR HEALTH NEWS

New research shows that daily light a day to maintain good health and live walking is important for maintaining a long life, so she and her colleagues health as you age. But if you can't hit designed a study that included about 10,000 steps, don't worry. 17,000 older women. Their average age was 72. The women all agreed to clip on wearable devices to track their There's nothing magical about the steps as they went about their day-to- number 10,000. day activities. It turns out that women In fact, the idea of walking at least who took about 4,000 steps per day got 10,000 steps a day for health goes back a boost in longevity, compared with decades to a marketing campaign women who took fewer steps. "It was launched in Japan to promote a sort of surprising," Lee says. pedometer. And, in subsequent years, In fact, women who took 4,400 steps it was adopted in the U.S. as a goal to per day, on average, were about 40 promote good health. It's often the percent less likely to die during the default setting on fitness trackers, but follow-up period of about four what's it really based on? years compared with women who took 2,700 steps. The findings "The original basis of the number was were published in May in JAMA not scientifically determined," says Internal Medicine. Another surprise: researcher I-Min Lee of Brigham and The benefits of walking maxed out at Women's Hospital. She was curious to about 7,500 steps. In other words, know how many steps you need to take women who walked more than 7,500 steps per day saw no additional boost Janz, who helped shape the new in longevity. "I love this study. I think federal exercise it's really good news for women who recommendations released last may not be particularly active," November, says the message that says Kathleen Janz, who studies how comes from this study is that older physical activity influences health at women can benefit from just light the University of Iowa. She was not walking. "They didn't need to go the involved in this study. gym or invest in a personal trainer or exercise equipment," she says. All they measure things that many of us do that had to do was walk. And Janz says don't require steps, things like that's encouraging. "To me, this study gardening, swimming or biking. And suggests there's more benefit to light it's safe to assume some women in the activity than we were previously study were doing these other things thinking there might be," she says. Of that can influence health as well. And course, the researchers point out, they Janz says to remember the federal would like to know much more about exercise guidelines call for 150 how walking may affect other health minutes per week of moderate physical parameters such as quality of life and activity, which includes all kinds of memory and cognitive function. It's daily movement, not just steps. possible that walking a greater number of steps each day could influence these So, if 10,000 steps have been feeling outcomes. out of reach to you, it may be time reset those factory settings on your fitness tracker. Instead, try to hit at least 4,400 Another thing Janz notes is that this a day, along with daily activities that study only measures walking. It didn't you enjoy. And stick to it.

WALKING FIDO IS DOGGONE GOOD FOR YOUR HEALTH

By Alan Mozes HealthDay Reporter, May 6, 2016 while raising overall moderate and Walking the dog may be a vigorous exercise levels health boon for older among the over-60 set, Americans, new research investigators found. And suggests. Dog walking the strong emotional bonds helps cut back on excess weight and formed between owner and pet offer the overall need to visit a physician social benefits, encouraging increased The authors noted that in 2014, the contact with other pet owners. U.S. Centers for Disease Control and "There is a wealth of evidence that Prevention recommended that all walking is beneficial for people's adults, regardless of age, rack up a physical health," said study lead author minimum of 150 minutes of moderate Angela Curl. She is an assistant activity every week. professor in the department of family studies and social work at Miami Walking happens to be the most University, in Oxford, Ohio. frequent exercise activity among "[And] what makes dog walking adults 60 and up. unique is the relationship between people and their dogs, as well as the ways dogs can motivate walking To explore the impact of dog behavior," she added. "Other studies ownership on that, the investigating have shown dogs' needs provide a team analyzed data involving a motivation to get out and walk. Our nationally representative sample of findings illustrate that the emotional 771 men and women (50 years old and bond people have with their dogs may up) collected in 2012 by the Health and play an important role in getting out to Retirement Study. That investigation walk. Curl and her colleagues was conducted at the University of discussed their work in a recent issue Michigan, with funding from the U.S. of The Gerontologist. National Institute on Aging.

Just over a third of the participants better overall health among those 60 (271) owned at least one dog. Pet and up, it was associated with a ownership involving other types of lower body mass index (a measure of animals was not considered. A portion weight and obesity status); fewer of the dog owners’ group was asked physical limitations; less frequent questions to gauge pet "bonding," visits to a doctor; and more routine including whether they considered exercise. The study didn't prove a their dog a friend, and whether they cause-and-effect relationship, talked about their dog with others. however. But would owning other types of pets also pay a health Frequency and overall time spent dividend? " walking was also assessed, as were Other research studies have found that overall walking habits, walking speed cats and dogs can help reduce and total distance walked per week. loneliness as well as improve health outcomes such as cortisol The result: While owning a dog was [stress hormone] levels, cholesterol, not directly associated with having and systolic blood pressure," said Curl. "However, we need a lot more research benefits that come from having a about the potential health benefits of companion dog," Promislow said. other species of pets, and who might Dr. Alice Pomidor, a geriatrics benefit the most [or] least from pet professor at Florida State University ownership." Daniel Promislow, an College of Medicine in Tallahassee, American Federation for Aging noted that in general, "pet ownership Research (AFAR) spokesperson, and can lead to increased physical activity, director of the Canine Longevity as well as a greater sense of feeling Consortium at the University of connected to your community and to Washington in Seattle, heralded the other pet owners. "For many older special benefits of dog ownership." On adults, pets are also a great source of average, dog owners walk more," he comfort after close friends, relatives or said, "and score better on stress tests partners have passed away," she and other measures of psychological added. well-being. "Hospice and long-term care facilities There is even some suggestion in the often have pets for comfort, support scientific literature that owning a dog and recreation. Diets that focus on is associated with a lower risk of overall nutrition and calorie count are various diseases [perhaps from that suggested over restrictive and hard to extra exercise], and faster recovery follow diets. Regular exercise may be times when disease does occur. "So, it as easy as regular walks, as long as would seem that for people in their you’re increasing your heart rate for at later years, there are a variety of least 20 minutes, three to five days a week.

PROTECT YOUR PERSONAL DATA FROM PRYING SMART DEVICES From USA Today 2019 Think of all the things a microphone be stored, edited, manipulated and can pick up: voices, noises, whispers, shared. conversations, arguments, confessions – even people alone, in a room, Now, think of all the things a camera mumbling to themselves. Think of all can see, record, save, and share with the things you say in a private space, who knows who. Speaking of, if you're all the weird things you do. Once those in a vacation rental, there's no sounds have been saved, that data can guarantee hidden cameras are not in see what data these gadgets collect and play. what you can do about it. Smart devices can work miracles, Amazon Echo obeying your every command. In return, they may transmit everything For Amazon Echo to work, the about you to a programmer in a city microphone has to hear its “wake you’ve never heard of. Even services phrase.” Echo records every single that seem benevolent, like smoking- command and keeps those audio files cessation and mental health apps, have in a special database. To developers, been quietly sharing sensitive info this is a way to refine the technology about their users. and cater to your specific voice patterns. Since so many smart devices are collecting personal data on us, it begs The more data the system collects, the the question: What do data miners use better it will understand and respond to all this information for? What do the you. But many users find this raw statistics of our lives matter to the disturbing. likes of Google, Apple or Amazon? In the case of Alexa, the easiest way to Gathering and storing all those files delete everything you said in the past takes a lot of effort, so what’s the day is to literally say, “Alexa, delete payoff? And how concerned should we everything I said today.” I know, it be that tech giants are hoarding such sounds like wishing for more wishes, everyday intelligence? but Amazon assures us the trick works, Remember, personal data can be at least for recent commands. abused or stolen, no matter how trivial, There’re still the problems of Alexa and cyber-criminals are currently always listening and what to do about combing through millions of filched your old recordings. email addresses, mortgage documents and even medical records. Let's tackle the old recordings first. Unless the delete command is Generally, developers say that these expanded to include all recordings, data points help their smart devices run you still have to remove old files better. You may believe that, or you manually. Here's what to do: may not. You may feel comfortable with it, or you may be weirded out. 1. Open the Alexa app and go into the Whatever the case, there are often "Settings" section. ways to avoid observation. Read on to

2. Select "History" and you'll see a list Google Assistant of all the entries. Google Assistant has the "OK Google" wake-up call, but the company 3. Select an entry and tap introduced the My Account tool that the Delete button. lets you access your recordings and 4. If you want to delete all the delete them if you want. You can also recordings with a single click, you tell Google to stop recording your must visit the "Manage Your Content voice for good. and Devices" page at Here’s how to turn off the "OK amazon.com/mycd. Google" wake phrase: On Android, go As for Alexa and Echo devices always to Settings >> Google >> Search & listening, well, you could turn off each Now >> Voice and turn "OK Google" of the devices, but then what's the point detection off. of having them? The real issue, we Siri and iPhone Tracking Apps discovered, is that Amazon employees around the world are listening to us and Siri doesn’t have the same “virtual making transcriptions. assistant” cachet as Echo and Home, but it does have a wake phrase, which Here's how to stop that: means it’s always listening for the 1. Open the Alexa app on your phone. words “Hey Siri.” 2. Tap the menu button on the top left To prevent this unwanted surveillance, of the screen. just do the following: On your iPhone, go to Settings >> Siri & Search >> 3. Select "Settings" then "Alexa toggle off "Listen for Hey Siri." Account." Apple was recently criticized 4. Choose "Alexa Privacy." for harvesting data while you sleep and sending it to third parties. 5. Select "Manage how your data Apple has historically avoided flak for improves Alexa." these types of privacy issues, but these apps slipped through the cracks … 6. Turn off the toggle next to "Help while you were sleeping. Develop New Features." To terminate this data collection, open 7. Turn off the toggle next to your the Settings app, then select General, name under "Use Messages to Improve and then Background App Refresh. Transcriptions." Here, you'll be able to turn the feature off for specific apps – or for the whole and make our lives easier and more phone altogether. enjoyable. I've been doing this too long to believe that it's all about our benefit. This data So, what do they do with the data? can be used to target you with To get back to what started this advertisements, as well as to determine column, the question is, what do things like how much you pay for companies like Google, Amazon and insurance, whether you are potentially Apple do with your data? Well, we a good employee and other things you hope they do what they say they do, never intended your data to be used which is use it to improve technology for.

HOW TO LIVE LIFE WITHOUT MAJOR REGRETS: EIGHT LESSONS FROM OLDER AMERICANS

People in their 70s, 80s and beyond reveal their biggest regrets in the hopes the younger generation can avoid them. "Life is so short. What you will regret is weeks or months of the kind of mindless, self-destructive ruminating worrying that people do."

By A. Pawlowski

No regrets, you swear to yourself as Pillemer, a gerontologist at Cornell you move through life. But the daily University, told TODAY about his grind, the end of another year and the conversations with older Americans. beginning of a new one may make you “But they can’t believe how people wonder: Am I making the most of my waste their time. Petty fights, time on Earth? resentments and worry.”

Your elders can provide some Pillemer, author of “30 Lessons for perspective. Living: Tried and True Advice from the Wisest Americans,” and his “If you get to the end of your life with team interviewed 1,500 people over 65 no regrets at all, you probably haven’t about what haunts them most about lived that interesting a life,” Karl their life choices. Here are their biggest regrets and their “The kinds of things that seemed worth advice on how not to make the same saying ‘My way or the highway’ when mistakes: you were 40 and they were 18 usually 1. Not being careful enough when never seem worth it at 80,” he said. choosing a life partner “Even if their relationships with their other children were great, the one with The elders agreed choosing a mate is whom there was this irreparable rift one of the most important decisions a still caused them a lot of remorse and human being makes, but looking back anguish.” over their own experience, they Their advice: If it’s within your believe many people aren’t careful power to resolve an estrangement — enough, Pillemer said. whether with a child, parent, a sibling or a friend — do whatever you can to They’re too impulsive, perceive the repair that rift. Explore opportunities relationship as a “last-chance leap,” or for forgiveness and reconciliation. they slide into the inevitable. One 3. Putting off saying how you feel woman who had been in a bad relationship told him: It’s better not to Often, a big regret of older men was marry than to marry the wrong person. not expressing love frequently Some learned that hard lesson from a enough to their wife, Pillemer said. first marriage. But it could be anything you feel strongly about, but hesitate to bring up. “Unless you believe in séances, you can’t go back and ask for forgiveness, Their advice: Take the time to get to apologize, express gratitude, or even know someone before committing. get information from somebody who Really make sure the person is the right has died,” he noted. one. Their advice: Don’t wait. Say what’s on your mind now while the person is 2. Not resolving a family still around. estrangement 4. Not traveling enough

Some of the unhappiest older people When your traveling days are done, Pillemer met were those who had a rift you’ll still wish you had taken just one with a child and no longer had contact more trip, Pillemer said. Even people with him or her. Almost all wished who had done a lot of globetrotting they had tried harder to reconcile, would finish their interview with him asked for forgiveness, apologized or by leaning forward and wistfully tried to communicate before it became saying something like, “But I never got too late. to Japan.” People often put big trips off until retirement only to find Their advice: Be honest whenever their health failing when they’re ready you can — if not as a moral issue, then to go. as a regret-prevention strategy later in life. Their advice: Travel is so rewarding that it should take precedent over other things you spend money on. Travel 7. Not taking enough career chances when you’re able to. Just go — it The elders were much more in favor of doesn’t have to be luxury adventure career risk-taking than Pillemer ever travel. One woman told Pillemer: “If would have imagined. Many regretted you have a choice between a kitchen saying no to opportunities because remodel and a trip, I say take the trip.” they were afraid of taking a chance or

felt too comfortable in their current 5. Spending too much time worrying job. “Our oldest generation is telling us The elders deeply that we need to live a life with ‘yes’ as regret worrying about things that our bias,” wrote Jeremy Bloom, the never happened or things they had no founder of Wish of a Lifetime, a control over. charity that grants wishes to older people. “Life is so short. What you will regret is weeks or months of the kind of You’re much more likely to regret a mindless, self-destructive ruminating career move you didn’t make than worrying that people do,” many told trying and having it not work out so Pillemer. “You’re going to wish you well. had that time back.” Their advice: Always say yes to a Their advice: Just stop worrying so career opportunity, unless there’s a much. Worry wastes your life. very compelling reason to decline it. Try something new and don’t be stuck 6. Not being honest in a box. 9 8. Not taking care of your body Lying and being deceitful to others gnaws at older people when they Older people who smoked, didn’t reflect back, whether it was cheating exercise or became obese were someone, having an affair or being regretful about it, but the issue wasn’t dishonest. Experiencing dishonesty only about dying. “Many people will from others was haunting, too. say to themselves, ‘I enjoy smoking’ or ‘I don’t like to exercise’ or ‘I just like to eat — who cares if I die a little Their advice: Pay attention to your sooner?’” Pillemer noted. “The health and change your lifestyle if it’s problem is in this day and age is you’re making you unwell, otherwise the not going to die sooner; you’re going incredible burden of chronic disease to be stuck with 10 or 20 years of will make your life miserable. chronic disease as modern medicine keeps you alive.”

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