A publication of Philadelphia Corporation for Aging (PCA) 2016 February 2017 • Free Inside Training in martial arts helps seniors to Heart Health This Issue: develop greater balance and confidence Heart Health Senior centers help Colonial re-enactor build healthy habits tells black soldier’s story ... 8 By Marcia Z. Siegal Peggy Makay discovered she was prediabetic after having a blood glucose screening at a Funded by PCA health fair held by KleinLife: Northeast Philadelphia, a multigenerational community center. Soon after, she enrolled in KleinLife’s diabetes prevention workshop series, presented in collaboration with Temple Health. A recent Thursday found her and several other members of the center seated around a table for lesson seven of the 15-week program. Dancing for fun, health, Under the guidance of Temple Health Life- yields many benefits... 16 style Coach Edoris Lomax, participants reported the past week’s progress in tracking their physi- • continued on page 17 Photo by Abbey J. Porter Abbey by Photo Student Steve Arbitman (right) works on a self-defense technique with instructor John Chen of the Ba’z Tai Chi and Kung Fu Studio in Manayunk. By Abbey J. Porter of martial art to stay in shape, back when I was 49 and the big 5-0 was coming up,” says On a Tuesday night, in a wooden-floored Arbitman, who first tried martial arts in col- room at the back of a building at 5235 lege. He has practiced at Chen’s studio for Ridge Ave. in Manayunk, a dozen people two decades now and is one of many older face a mirrored wall. Together, they extend Health Brief .... ......2 students who finds martial arts worthwhile. their arms and legs in a series of deliber- While the term “martial arts” might sum- Calendar .........12-13 ate, fluid movements, breathing with the mon images of people punching and kick- Don’s Column . 23 motion. John Chen, a smooth-faced man ing each other, hundreds of martial arts ex- The Milestones with a black and grey ponytail, calls out in- ist today, not all of which focus on physical Crossword ..........23 structions from the front of the group. He combat. Chen teaches a form of traditional is the owner of Ba’z Tai Chi and Kung Fu kung fu, a Chinese art, that emphasizes Nogueras Paola by Photo Studio, and his is not the only gray hair in “forms” – a prescribed series of movements Enjoying volleyball at KleinLife: Northeast Next Month: the room. meant to simulate defense against attackers. Philadelphia are Edward Powers (right) and Among Chen’s students is Steve Arbit- He also teaches the Chinese art of tai chi, Larry Funk. Care at Home man, 69. “I decided I needed some kind • continued on page 22 February 2017 Milestones 2 PCA Helpline: 215-765-9040 Call 24/7 to report suspected elder abuse. Outside Philadelphia toll-free: Health Brief 888-215-765-9041 (TDD) Published by Philadelphia Corporation for Aging www.pcaCares.org Prevent and treat diabetes to reduce Holly Lange, President and CEO Editor: Abbey J. Porter 215-765-9000, ext. 5062 Board Officers and Directors Advertising: risk of having a heart attack or stroke Glenn D. Bryan, Chair Joan Zaremba, 215-765-9000, ext. 5051 Katherine E. Galluzzi, D.O., F.A.C.O.F.P., Distribution & Subscriptions: Vice Chair Home delivery: $12/year Barbara Waynant Murphy, Treasurer To find a distribution site or subscribe: Sheri C. Gifford, Secretary 215-765-9000, ext. 5050 Judee M. Bavaria Angela Foreshaw-Rouse We welcome your letters, comments and sug- Dick Goldberg gestions. All submissions of letters for publi- Frederick Lewis cation must be signed and dated and include writer’s home address and phone number. Sub- Frances Miller mission constitutes permission to edit for clar- Victor M. Negron, Jr. ity, length or space and to publish in any form Satya B. Verma, O.D., F.A.A.O. or medium. PCA reserves the right to not publish any submission; receipt may not be acknowl- Lenore Wasserman Scola edged and submissions will not be returned. John Whitman Emeritus: Arthur E. Helfand, D.P.M. Mail to: PCA Milestones Editor 642 N. Broad St. Philadelphia, PA 19130-3409 Email: [email protected] Milestones file photo Milestones is published monthly and distributed at more than 800 locations throughout Phila- delphia including stores, libraries, community and senior centers, and organizations and agen- In recent years, the American Heart As- vent diabetes are very similar. cies serving older adults. sociation has identified diabetes as one of • Keep your blood glucose in healthy Milestones will not knowingly accept or publish advertising that is fraudulent or misleading. the seven major, controllable risk factors range. Your fasting blood sugar should Milestones reserves the right to edit, revise or reject advertising. Milestones assumes no respon- sibility for errors in advertisements, misprints, omissions and misinformation, for failure to for cardiovascular disease. Adults with be consistently under 100. If you don’t publish an ad, or for any damages of any kind. In this publication neither the publisher nor any diabetes are about 50 percent more like- other party is rendering expert advice. No part of this newspaper may be reproduced without the know your A1C level, the measure of express written permission of Philadelphia Corporation for Aging. ly to die from a heart attack than adults your blood glucose levels over the previ- ©2017 Philadelphia Corporation for Aging. All rights reserved. without diabetes, according to a study of ous three months, ask your doctor. 700,000 people conducted over 10 years • Get at least 30 minutes of moder- by the University of Leeds in England. ate-intensity aerobic exercise at least five “We’ve made significant advances in days per week. the treatment of heart disease over the • Eat a balanced diet of whole, un- past two decades,” said Claresa Levetan, processed foods that focuses on a vari- M.D., endocrinologist at Chestnut Hill ety of high-quality fruits and vegetables. Hospital. “In general, your chances of • Keep blood pressure below 140/80, surviving a heart attack or stroke today especially if you have diabetes. are far greater than ever before, but for • Keep cholesterol and triglycerides those with diabetes, the improvements in normal range, with a focus on low- in survival rates are less than half those density lipoprotein (LDL) cholesterol, of the general population.” commonly referred to as “bad” choles- Diabetes alone is now regarded by terol. LDL should be no higher than 100 many clinicians as the strongest risk mg/dl in adults with diabetes. factor for heart disease. If you have di- • Keep your weight and body mass abetes, it’s not enough to control your index (BMI) in normal range. The blood sugar levels. The blood vessels in healthiest range for BMI is 19-25. patients with diabetes are more suscep- • If you smoke, get the help you need tible to high cholesterol and high blood to stop. pressure, due to higher glucose levels, “There are plenty of physical and than those of a person without diabe- clinical factors that we can’t control, but tes. More than 90 percent of patients type 2 diabetes just isn’t one of them,” with diabetes have high blood pressure Levetan said. “The best way to prevent or high cholesterol. If you add smoking or delay death from heart disease is sim- and/or obesity, additional risk factors ply to prevent diabetes. Get with your for cardiovascular disease, the scales tip doctor, get a plan and stick to it. You even more toward having a heart attack may add an additional 20 or even 30 or stroke. years to your life.” The good news is, the guidelines to prevent heart disease and those to pre- Source: Chestnut Hill Hospital Prevent and treat diabetes to reduce ® risk of having a heart attack or stroke are Adult Day Care & Home Care 215-663-8090 Experienced Care, Delivered with Love! www.sarahpa.com February 2017 Milestones 4 Heart Health Making healthy choices is much easier than you think Comfort food ‘light’ By Alicia M. Colombo healthier. It doesn’t give you Comfort food makes us feel warm in- free range to overindulge; side, often by conjuring treasured mem- Has your doctor told you that your you still need to pay atten- ories of our childhood or our mother’s blood pressure is too high or that you’re tion to how much you eat. home cooking. But you don’t need all carrying too much weight? Maybe you’re According to the Academy the fat, sugar and carbohydrates often starting to feel fatigued or out of breath of Nutrition and Dietetics associated with these dishes to replicate more often than you used to. These are (www.eatright.org), a “serv- that good feeling. By using a slow cook- just some of the signs that lifestyle chang- ing” is how much of a food er, you can infuse dishes with flavor and es may be needed to improve your health. you should eat to meet rec- enjoy the comforting aroma of home If the thought of dieting and strenuously ommended daily nutrition cooking wafting through your home for exercising discourages you, don’t despair. requirements. The weight hours. Here are a few recipes that are Improving your health is not an all-or- or amount of a serving size packed with protein and fiber but not a nothing proposition. By making just a varies by each food and is lot of fat or calories. few simple changes to your eating habits indicated on the nutritional and activity level, you can start to make a label of packaged foods.