It’s never easy to get outside as often as you would like during those fickle winter months. With poor weather and shorter winter days, our opportunities to get out and explore are limited.  However, rather than dwelling on what we missed out on over the past several months, let’s take this opportunity to celebrate the fact that ‘Spring has Sprung’!

Spring is a time to start fresh and celebrate new life. Longer days, blooming flowers, chirping birds and blue skies are just a few of nature’s gifts that we have to look forward to every year around this time. As human beings an essential part of our personal wellness stems from the connection that we have with nature. Although it doesn’t have to be for a long period of time, it is important that we make an effort to step out into a natural environment and experience the life that exists just outside of our front doors.

While fresh air itself is enough to rejuvenate and energize our body, mind and spirit, taking it even further can have a powerful and lasting effect. For example, take our residents at Waterford Terrace Retirement Community who chose to celebrate last week’s ‘Earth Day’ by planting a Community tree in their roof top garden.  This was a great opportunity to celebrate the beautiful weather in sunny San Diego, while planting a the tree that will be around for years to come as a living memory of this special day they shared together as a Community.

However, our residents in San Diego are not the only ones taking advantage the beautiful spring weather. Our residents at Garden Way Retirement Community in Eugene, Oregon seized the opportunity to take a scenic drive through Keizer, Oregon to attend the annual Kaiser Iris Festival.  While walking through rows and rows of gorgeous flowers, everyone was also able to learn about the different types of Iris’ that are native to their region.

Finally, we find ourselves near Novato, CA with our residents at Deer Park Retirement Community. While our residents attend outings year round, the residents at Deer Park found this to be the perfect time of year for a nature tour of Muir Woods National Monument. This is an area with an astounding 295 acres of Redwoods that has been preserved thanks to President Theodore Roosevelt’s ‘Antiquities Act’.

So whether you simply step outside for some blue skies and fresh air or choose to explore even further, don’t forget to celebrate the new life happening all around you. All across the United States flowers are blooming and birds are chirping, reminding us that winter is over and it’s time to get outside once again and explore the many wonders of nature!

Whether you are five, fifty-five or a hundred and five there are certain things as human beings that we all need to feel alive and at peace. One of those basic human needs is love and companionship; we need to feel as if we are a part of the lives of those around us. At Sunshine Retirement Living, we understand that the transition into a retirement community can be a quite intimidating life change. However, as with any major change in life, if you are prepared and given the right tools, it transforms from a frightening life change into an extraordinary adventure!

Welcome Committee, Tarrytowne Estates

At Sunshine Retirement Living we understand that when a resident moves into one of our Communities, not only will they need resources to properly orient themselves to their new home but they will also be looking to build new friendships! With this in mind, we have a-one-of-a-kind special program called the “Sunshine Welcome Club” that not only ensures new residents have the tools they need to be prepared for this change, but also assures that they will become better acquainted with their new neighbors. Our Welcome Club is built upon three simple steps to effectively help our residents feel prepared for their next chapter in life and excited about their new life with their new neighbors!

Step One: Meet The Team

Garden Way Retirement Community, Management Team

One of the biggest perks about moving into a Sunshine Community is that you no longer have to spend your time cooking and cleaning and can dedicate that time to enjoying your retirement. Our Community Team includes a Live-In Management Couple, Live-in Assistant Management Couple, Executive Chef, Head Housekeeper, Maintenance Director and Activity Director. To help our residents get better acquainted with their support team, each team member arranges a meet-up with all new residents within their first week. This is not only a time for the new resident to become familiar with the services offered in their new home but it is also an opportunity for the Team to gain valuable information on what their new family member would need to help them feel right at home.

Step 2: Community Information

There are few things that could be more important to a resident who has just moved into a new home, than a Resident Handbook. Not only does our Resident Handbook offer our residents the tools to help orient them to their new home, but it helps them learn how they may get involved in their Community. With entire chapters dedicated to Community Information, Security, Popular Activities, Fine Dining, Sunshine Ambassadors, Wellness Programs, Bus Service, Housekeeping and Maintenance, new residents are guaranteed to have access to all of the information they will need to utilize our endless services and amenities.

Step 3: Get Acquainted

Sunshine Welcome Basket

Community Ambassadors, Dunwoody Pines, GA

On their very first day, our residents receive a big beautiful basket of goodies prepared by our Welcome Committee and are introduced to their own personal Community Ambassador. Our Community Ambassadors are hand selected for each new resident based on interests and personalities. Our Community Ambassadors offer new residents a Community orientation and will introduce the new resident to their neighbors and other residents who share the same interests. The Ambassadors also help our new residents become familiar with our dining room by seating them at our ‘Sunshine Table’ with other residents whose company they feel their new neighbor would enjoy.

We know how important it is to feel like you are a part of the Community in which you live. At Sunshine Retirement Living we are proud to say we offer all of our residents the tools they need to feel safe and happy in their new home. It is because of our Welcome Club that a resident can let go of the anxieties they may have felt about their new transition and instead focus on the friendly staff, new neighbors and various amenities that their new home has to offer!

Welcome Home!

Your Sunshine Team

Be Amazed
Lessons Surrounding Greatness At Any Age

A wise man once said, “There is more in us that we know. If we can be made to see it, perhaps, for the rest of our lives, we will be unwilling to settle for less.” Kurt Hahn, Founder, Outward Bound. As children we are taught that life is full of endless opportunities! However, throughout some of life’s hard lessons it seems that many of us start to lose this spirit of dreaming big and reaching for the stars. The real truth is that while we may have to change the goals we set for ourselves as children, there is no reason to ever stop dreaming or striving for greatness. This is a lesson I feel fortunate to have learned from the hundreds of seniors in my life who choose to focus not on their challenges but instead on the miraculous beauty of what they can accomplish well into their 90’s with a childlike spirit and a little bit of heart.

If you have not had the pleasure of viewing the inspiring documentary, Over 90 and Loving It, take some time and listen to the stories of these remarkable seniors. The seniors in this documentary are all at least 90 years young and are still pursuing dreams many people half their age have given up on for fear of being ‘To Old’! What these wise and wonderful seniors are trying to tell all of us is that there is no such thing as being ‘To Old’ to do anything.
The stars of the documentary, Over 90 and Loving It, are not the only seniors breaking down the cultural barriers surrounding the aging process. Sunshine Retirement Living’s residents continue to amaze and inspire us all by teaching us that life is an amazing journey and each chapter of it can be as powerful as you choose to make it. But don’t take my word for it, read below for just a few of the lessons our seniors are looking to share with us:

Lesson #1: It’s never too late to fall In love!

Figure 1: Jeff Overstreet and Lois Izett, Met, Fell In-Love, and got Married at Garden Way Retirement Community in Eugene, OR.

Figure 2: Garden Way Wedding, February 16, 2013 - Ice Sculpture and Wedding Cakes by Executive Chef Martin.

Figure 3: Jim and Rochelle Maxwell- Country Club Village – Married February 14, 2013.

Lesson #2: Yoga – It really is for everyone, and can be learned at any age!

Figure 4: Resident Bob Jamison participating in the 7am Yoga Class at Taught by his Wife Etta at The Manor at Midvale in Tucson, AZ!

Figure 5: Manor at Midvale Residents Taking Part in the 7am Yoga Class Taught by Resident Etta Jamison!

Lesson #3: Why drive there when you can bike there?

Figure 6: Gene and Helen Kinsella, Residents at Villa Serena are Avid Cyclists at Age 93!

Lesson #4: You can always learn a new skill!

Residents Learned to Paint for the First Time During a Water Color Class at Garden Way Retirement Community.

Lesson #5: You can have a tremendous impact on this world at any age!

Figure 8: Summerfield Seniors Donate Quilts to Low-Income Children!

Read More: http://www.oregonlive.com/forest-grove/index.ssf/2012/12/tigard_woman_quilts_holiday_gi.html

So the next time you find yourself coming up with excuses as to why you are unable to accomplish or achieve something remarkable, take a moment and ask yourself “Is this really impossible, or do I simply have to approach it in a different way.” Remember, “There is more in us than we know…” it’s up to you to make that choice to not settle for less.

Remember the days when every time you asked your little one to do something or shared with them a truth about the world they would look at you with curiosity and skepticism and utter that infamous three letter word, ‘WHY?’ Just as there are so many pieces of wisdom we are looking to share with our children and grandchildren there is also so much that we are able to learn from them, including the power that lies in what we receive when we ask ‘WHY?’. I’m sure you have all found yourself in your daily exercise class moving through a routine that has become quite familiar to you. However, have you ever actually approached the instructor after class to learn the details surrounding what it is you should be looking to achieve as you complete each individual exercise.

Garden Way Retirement Community Instructor Cindy O’Brian coaches residents on proper posture.

We have complicated sensory systems that communicate to our joints and muscles in order to produce movement. Understanding the purpose of the movements you complete in your daily exercise class, help you to improve your communication of your movement goal to your joints and muscles. This will strengthen your mind-body connection (Neurological Efficiency) which will in turn train your joints and muscles to have this same attention to detail as you complete similar movements in your daily life!

At our Sunshine Communities we pride ourselves in offering a variety of exercise classes, implemented by very educated wellness professions. At Garden Way Retirement Community one of those professionals is Christiana Hansen who teaches a weekly yoga class. Christiana has been teaching yoga at Garden Way Retirement Community for two years now and has seen a dramatic improvement in the residents at Garden Way in terms of their body awareness. Christiana is constantly reminding her students of the importance of proper body alignment and has noticed that not only have her students improved their posture within her class, they have also translated what she has taught them into creating healthier habits in their daily life. Check out this short video clip taken from an interview with Christiana that talks about some of the improvements she has seen throughout her time at Garden Way.

Yoga With Christiana

Christiana, and all of our Sunshine Wellness Professionals do their best to communicate the ‘WHY’ as they guide our residents through their carefully designed classes. However, with all community based classes there are often details surrounding each exercise there is simply not enough time to elaborate on within the class itself. In these instances, taking a moment after the class to ask your instructor the purpose of a particular exercise and/or the proper technique for completing that exercise will help ensure that you are succeeding in your goal to reinforce healthy habits.
So next time you find yourself mimicking an exercise you do not quite understand how to do properly, take a moment and ask that important question…‘WHY?’. After all, there is a reason this is one of the first words we learn in life!

By Guest Writer Ellen Syversen, MPH, CHES, & NTP
Nutritional Therapy Practitioner
www.pathwaysforhealth.net

Even as a nutritional therapist, I find it takes extra effort to stay hydrated in the winter months. Hydration is important all year round, however, in the absence of the hot sun many of us forget to drink water and other fluids. Hydration may not make newspaper headlines, but did you know that water is the body’s most important nutrient? Were you aware that water is the most common nutritional deficiency in the American Population? Ninety-two percent of the water that we need for daily bodily functions must be ingested, it can not be stored in the body, and we can only live a few days without water. Do I have your attention now?

Water is so abundant, especially in rainy Oregon, that many of us take it for granted. At the beginning of any client appointment, I offer a nice big glass of water as many people are dehydrated as they walk into my office. I like to then educate clients about water’s numerous roles in the body including removing wastes, flushing toxins, transporting nutrients, lubricating joints, cushioning bones, and regulating body temperature. According to Dr. F. Batmanghelidj, MD, author of Your Body’s Many Cries for Water, early signs of dehydration, just a 2% drop in the body’s water content, can cause fatigue, dizziness, anxiety, irritability and depression. Isn’t it wonderful that simply drinking enough of the right fluids can improve your mood? More mature signs of dehydration include migraines, fibromyalgia, constipation, joint and back pain. Yes, for some individuals, back pain can be diminished or relieved just by achieving adequate hydration!

So how do you know how much water to drink? The “hydration formula” is your body weight divided by two equals the number of ounces of water you should drink in one day. So, for a person that is 160 pounds, they should drink 80 ounces of water per day. The catch is that you have to add an additional 1.5 ounces of water for every ounce of caffeine, sugar, or alcoholic containing beverage that you drink. Unfortunately, these diuretic beverages are dehydrating and cancel out the hydration that water provides. The truth is when you keep this in mind, most Americans end up dry according to Steve Meyerowitz, author of Water the Ultimate Cure.

Do other liquids count as water? I still remember clearly that my grandparents would never drink water. They would drink black tea, soda, and an afternoon cocktail. I can’t help wonder now if my Grandmother’s osteoporosis and my Grandfather’s digestive issues could have been prevented by adequate hydration. If I knew what I know now, I would have told them that they could also consume soup broths, vegetable juices, milk or a milk alternative, and herbal teas. I do like to caution people about fruit juices as most are too high in sugar to count, unless they are fresh squeezed or diluted. Another wonderful beverage is coconut water as it is naturally sweet and a natural electrolyte, electrolytes being minerals that help with the absorption of water in the body.

What other therapeutic benefits does water have? Dehydration renders the immune system less effective and responsive, and that is why adequate hydration is especially important during cold and flu season. For those who suffer from asthma and allergies, it is helpful to know that water is a natural anti-histamine, and that for an acute attack a few glasses of water can diminish symptoms. Adequate hydration has also been shown to prevent the formation of kidney stones, keep our skin supple and help our bones from becoming brittle. To sum it all up, Dr. Batmanghelidj states, “Chronic cellular dehydration of the body is the primary etiology of painful, degenerative diseases.”

A few key tips for water consumption:
· Start your day with ½ to 1 quart of water to flush your digestive tract and rehydrate your system from the overnight fast.
· Sipping water throughout the day will help prevent too many visits to the bathroom and will help you reap more of the benefits of adequate hydration. If you follow this advice and still have frequent urination, adding ¼ tsp. of good quality sea salt to every quart of water can provide the electrolytes to help you retain the fluids that you drink.
· In addition to the “hydration formula” listed above, note that your urine should be a neutral color and smell. Dark urine can mean that you are not drinking enough water.
· Increase water intake with increased stress and exercise.
· Illness robs your body of water as can prescription medications. Drink more when you are ill or when taking numerous medications.
· Do not wait until you are thirsty or have dry mouth to drink. These are indicators that you are already dehydrated.
· Too much water during a meal can dilute digestive enzymes. Also avoid icy cold water as it shocks the stomach making it difficult to secret enzymes.
· If you are trying to loose weight, water is a wonderful appetite suppressant.

Is water the fountain of youth? Maybe and maybe not, however, the therapeutic benefits of adequate hydration are well documented. Please feel free to contact Ellen Syversen of Pathways for Health, LLC at 541-912-8624 if you have any additional questions. A drink of water to your health! Cheers!

Happy New Year! With a New Year comes a new start, full of opportunity. Have you been looking to improve your balance, eliminate the use of a walker, or simply have more energy? Well this is the time to do it! However, some of you may have these goals but find that attending a normal fitness class is just not your cup of tea. If this sounds like you I encourage you to think outside of the balance and mobility box and ‘Just Dance’!

Not only is dancing a fun way to get moving but through dance you are also able to improve total body conditioning and balance. Dance movements that encourage weight shifts and steps result in improved center of gravity control which will in turn reduce your risk for loss of balance and falls. Dancing is also a great activity to improve your cardiovascular system so you get less out of breath chasing those grandchildren around your apartment or racing to meal time to get your favorite spot.

So this New Year’s give yourself one simple resolution, ‘Just Dance’! It’s fun, it’s free and it will have you looking and feeling great all year long! Here’s to a Healthy and Happy 2013!

THINK ZINC!
By Guest Writer Ellen Syversen, MPH, CHES, & NTP
Nutritional Therapy Practitioner
www.pathwaysforhealth.net

Most of us forget about zinc until the beginning of cold and flu season, and during the winter most of us know that zinc can be very helpful in fighting off seasonal bugs. However, the rest of the year we probably never think about zinc and all its essential functions. Actually, this poor lonely and forgotten nutrient is an essential mineral that plays a key role in prostate, immune, reproductive, detoxification, and digestive function. For my male clients that are trying to start a family and older males with prostate issues, I make sure that their zinc status is optimal!

The following are some additional functions of zinc:
· Plays a role in the production of stomach acid
· Regulates the release of vitamin A from the liver
· Essential for skin and bone integrity
· Necessary for wound healing
· Needed for taste perception
· Critical for cell growth and cellular replication of DNA
· Assists in the synthesis of cholesterol, fats, and proteins
· Required cofactor for essential fatty acid metabolism and synthesis

Luckily, there are a lot of wonderful and healthy foods that are good sources of zinc. Oysters, egg yolks, lamb, liver and poultry are key sources from animal foods. If you are looking for vegetarian sources of zinc try pumpkin seeds, pecans, mushrooms and legumes. Like iron, zinc from animal foods, where it is bound with proteins, is better absorbed. Of course, there are many individuals that have adequate sources of zinc in their diet, however, due to faulty digestion they are not absorbing zinc from their food sources. Digestion is so important from a nutritional therapy perspective.

It is also important to understand that zinc can be depleted by a number of factors including stress, refined carbohydrates, caffeine, and alcohol consumption. Thin nails with white spots, slow wound healing, acne, constant colds, infertility (especially with men), PMS, and memory impairment are all possible signs of a zinc deficiency. Pregnant and lactating women, women on birth control pills, athletes, adolescent boys, and individuals hospitalized for serious illness have increased zinc needs.

If you remember Maslow’s hierarchy from psychology 101, you remember that the bottom of Maslow’s hierarchy is food and water. In other words, you can not secure social, spiritual, financial and security needs without water and proper nutrition. It is our most basic need, as well as the foundation of our health and well being. I love working with clients to provide a comprehensive assessment and plan, and I love to see how energy and stamina increase with positive diet and lifestyle changes.

Written by Ellen Syversen, MPH, CHES, NTP, Pathways for Health, LLC, www.pathwaysforhealth.net, 541-912-8624.

The holidays are a time of joy where we take a moment to celebrate life with those we love. However, often times with the holidays comes additional stress and anxiety. Shopping in crowded malls, hosting friends or family, and mailing out those holiday cards in time are just a few of the stressful tasks that can get you down. The good news is that just as stress can easily creep up on us, with simple relaxation exercises we can significantly reduce the physical and mental challenges associated with stress.

The most important thing to remember is to ‘just breathe’! Slow, deep breaths help relax your tense muscles and help provide your vital organs with the oxygenated blood they need to function. Deep breaths also send a signal to your body to slow down and relax which in turn reduces some of the more significant symptoms of stress such as increased heart rate, fast breathing, and high blood pressure.

Another way many choose to relieve excess tension due to stress is through holistic medicine. Massage therapy, Acupuncture, Reiki and Reflexology are just a few of the therapeutic practices proven to relieve stress and reduce muscle tension. In fact, at Sunshine we believe so strongly in the importance of total body wellness that we offer therapeutic wellness services in all of our Communities.

While deep breathing and therapeutic practices may do wonders to relieve stress, there are also ways to prevent stress before it starts. Choosing to make your home a calm, relaxing environment, can do wonders for your sense of well-being. Relaxing scents such as lavender and soft classical background music can truly transform your living space into a calm, tranquil place. Implementing storage organization tactics and reducing excess clutter is also incredibly important for creating an environment of peace and relaxation.

So as the holidays start to creep up on you, don’t forget to give yourself a well-deserved moment of peace. You may choose to treat yourself to a gentle massage or simply take a few minutes at the start or end of your day and ‘just breathe’.

Wishing you a healthy and happy holiday from all of us at Sunshine Retirement Living!

When the summer sun is beating down upon us, it’s easy to see why we would want to take steps toward proper hydration. However, during the winter months dehydration can creep up on us causing complications with our normal body functions as well as leading to serious issues such as bladder infections.

Ruth Nestor, Tarrytowne Estates

During the winter the human body can lose water in many ways. For example although one may not notice, exercising in cold weather still causes the body to lose a significant amount of water through sweating. The air is also drier during the winter, which in turn draws more moisture from the lungs as we breathe. A reduction of interior humidity, due to home heating methods, further increases water loss from the lungs and skin. Finally, as the weather outside gets colder, your body has to work harder to maintain its core body temperature (98.6 degrees).

Due to the fact that many of the ways one looses moisture during the winter months may go unnoticed it is incredibly important to take steps to stay hydrated. Nutritional therapist, Ellen Syverson (http://www.pathwaysforhealth.net/index.html) suggests the following key tips for water consumption to eliminate the winter dehydration blues:

• Start your day with ½ to 1 quart of water to flush your digestive tract and rehydrate your system.
• Sipping water throughout the day will help prevent too many visits to the bathroom and will help you reap more of the benefits of adequate hydration. .
• Increase water intake with increased stress/exercise.
• Illness robs your body of water as can prescription medications. Drink more when you are ill or when taking numerous medications.
• Do not wait until you are thirsty or have dry mouth to drink. These are indicators that you are already dehydrated.
• Too much water during a meal can dilute digestive enzymes. Also avoid icy cold water as it shocks the stomach making it difficult to secret enzymes.

Proper hydration has been proven to strengthen immune function, improve sleep and increase joint mobility. So treat yourself to the gift of health this winter with a refreshing glass of room-temperature water!

Ellen Syversen, MPH, CHES, & NTP
Nutritional Therapy Practitioner
Available for in-person and long distance consultation via phone or Skype
www.pathwaysforhealth.net
pathwaysforhealth@gmail.com
541-912-8624

Combining her background as a health educator with her training as a Nutritional Therapy Practitioner, Ellen offers clients holistic nutrition counseling, therapy and education with the goal of correcting imbalances in body chemistry, and achieving optimal wellness naturally. Some of her areas of expertise include chronic fatigue, food sensitivities, pre-pregnancy optimization, hormonal balance through diet, digestive problems, blood sugar issues, childhood nutrition and weight management. Ellen loves to practice what she preaches, and enjoys getting people excited about expanding their food horizons and using natural supplements to restore health and wellness.

For more information on Ellen and Nutritional Therapy CLICK HERE

Beating the Sugar Blues

Most of us know that sugar is bad for us, but many people struggle with eliminating sugar from their diets. I just did a workshop on how nutrition can support those in recovery from drugs and alcohol. One of the big ideas that I stressed to the workshop participants is that food addictions and alcohol and drug addiction are the same kinds of biochemical processes.

The sugar habit is an addiction for many people. It can cause physical changes in the form of nutrient depletion as well as behavioral changes resulting from blood sugar imbalances. After the extraction process, most of the nutrients are gone. So, we are left with a potent, crystallized concentrate not unlike cocaine or opium. Overconsumption of sugar can cause brain chemistry imbalances that fuel the sugar addiction and literally rewire the brain. This is serious stuff!

Never before in the history of mankind have we had such an emergency need to lower blood sugar. We know that in 1812 the average person consumed 10 pounds of sugar a year compared to 141 pounds of sugar per year in 2004! That is a lot of dietary stress. If you think about this from an evolutionary perspective, it becomes clear that our bodies were NEVER meant to handle this sugar load.

So, what is a sugar addict to do? I think the first step is to understand how sugar harms the system. There is a wonderful little book called “Lick the Sugar Habit Sugar Counter” by Nancy Appleton. Not only does it help you assess the sugar that is hidden in every day foods, but it also lists 100 reasons to avoid sugar. Here are a few of my favorites:

• Sugar can suppress the immune system.
• Sugar upsets the balance of minerals in the body, contributing to osteoporosis.
• Sugar can produce a significant rise in triglycerides.
• Sugar leads to cancer of the breast, ovaries, and prostate.
• Sugar can cause arthritis and asthma.
• Sugar can cause premature aging.
• Sugar can contribute to diabetes.
• Sugar can cause depression.

The next step is to admit there is a problem & make a plan to beat the sugar habit just as you would for any other addiction. Try these ideas:

Clear the sugar out of your life and out of your cupboards.
Bring your own healthy snacks with you to social events.
Eat balanced macronutrient ratios (30/30/40 model). This will help balance your blood sugar and reduce cravings for sweets.
Use low glycemic natural sweeteners like stevia or xylitol.
Include lots of healthy fats in your diet.
Switch from juice to herbal teas.
Keep the benefits of low sugar intake in mind; healthier weight, better brain function, stronger immune system, and improved digestive function.

© Ellen Syversen, Pathways for Health, LLC. (541) 912-8624. 2011

Secrets Revealed: Living to be 100!

There are many perks that come with living to be 100. Just ask Flo Truscott of Creekside Oaks Retirement Community in Folsom, CA who just turned 100 this September.

For Flo’s birthday this year not only did 125 of her closest friends and family host a huge celebration in her honor, but the local news station requested an interview with Flo to find out just what it takes to live to the glorious age of 100! If you are interested in uncovering Flo’s secrets check out the interview yourself: click here.

The same week that all eyes on the west coast were on Flo, on the other side of the country in Dunwoody, GA another centenarian received the honor she deserved. Mary Farnakis, resident at Dunwoody Pines Retirement Community received a special visit from the mayor of Dunwoody on September 19th, the day of Mary’s 100th birthday. Not only did Mayor Mike Davis give Mary her own key to the city but he also declared September 19th to be Mary Farnakis Day!

Mayor Mike Davis Declares it to be Mary Farnakis Day!

Dunwoody Pines Resident: Mary Farnakis, 100

The fact that it is not uncommon to hear of people living to be 80, 90 and even 100 years old is a relatively new concept. Although genetics play a role in life-expectancy, the dramatic change from the early 20th century when the average life expectancy was under 50 years can be largely attributed to advances in public health and healthy lifestyles.

So what exactly is it that centenarians do that others do not? Research taken from the New England Centenarian Study (http://www.bumc.bu.edu/centenarian/) recommends these top ten steps as the biggest lifestyle influencers for living a long and healthy life:
1. Don’t smoke.
2. Be physically active every day.
3. Eat a healthy diet rich in whole grains, lean protein, vegetables, and fruits. Reduce or avoid unhealthy saturated fats and trans fats. Instead, use healthier monounsaturated and polyunsaturated fats.
4. Be sure to get enough vitamin D and calcium.
5. Maintain a healthy weight and body shape.
6. Challenge your mind.
7. Build a strong social network.
8. Protect your sight, hearing and general health by following preventive care guidelines.
9. Floss, brush, and see a dentist regularly.
10. Discuss with your doctor whether you need any medicine to help you stay healthy. These might include medicines to control high blood pressure, treat osteoporosis or lower cholesterol, for example.

So the next time you have the choice between a greasy fast food meal, high in cholesterol and trans fats, or a healthy Chef-prepared meal like the meals Flo and Mary enjoy on a regular basis think about what you may be giving up. Would you enjoy shaking The Mayor’s hand as he tells you it is such an honor to meet you that he has actually named a day after you? How would you feel if the local news asked to interview you because they wanted to know your secrets? What would it feel like to have hundreds of friends and family, prepare a celebration in your honor? These are all questions our centenarians have earned the right to answer! Next time you have the opportunity, take a moment to honor a senior in your community who has the wisdom that so many of us seek.

Pacific Pointe Resident: Mary Wallis, 102

Walk and Talk

Few things are more important than the ability to move and the ability to communicate. However, research indicates that completing both of these seemingly simple tasks at the same time may pose more of a challenge than one might expect.  A University-based study conducted with seniors on the effect of task prioritization revealed that the attentional demands of maintaining upright posture while walking may make communication a challenge.  A common way that many older adults cope with this challenge is by reducing the amount of secondary activities they take part in while walking.  While this may be a temporary solution, allowing them to focus more on the task of walking itself, in the long-term those seniors who do not practice the skill of dual-tasking will be at a much higher risk for falls.

The ability to dual-task is required for the majority of our Activities of Daily Living (ADL’s). According to Fullerton Universities FallProof program some examples of ADL’s that require dual-tasking include:

• Taking care of personal needs (e.g., dressing oneself)
• Light household cleaning/activities
• Shopping for and carrying groceries/clothing
• Getting in and out of a vehicle
• Walking or caring for a pet
• Opening a door to enter or exit a building

Inability to split one’s attention amongst multiple tasks significantly increases the probability of a fall. One study revealed that 85% of seniors who were unable to walk and talk at the same time took a fall within six months of the original study (Lundin-Olsson et al.,1997). Similar studies published after this initial test all revealed the same indicating that the inability to walk and talk showed positive predictive value (PPV) for an increase in fall risk.

The great news is that the skill of dual-tasking may be improved upon at any age. As with any skill, ‘practice makes perfect’ and improvement will be seen through progressively challenging oneself to complete the desired combination of tasks. Sunshine Retirement Living we train all of our Community activity director’s to set up weekly ‘Walk and Talk’s’ that work with individual resident skill levels and progress goals.  If you are looking to learn more about the benefits of dual-tasking or would like to join in on a Sunshine Community walk and talk near you, please contact Denise Park.

Beat The Heat!

There is no doubt about it, the summer heat is here. All across the country temperatures have been reaching record highs making it more important than ever to be smart about staying cool! According to the National Institute on Aging (NIA), hot summer weather can pose significant risks to older adults. Common age-related changes such as decreased circulation, high blood pressure and the use of several medications make these hot summer months a potential health hazard.

While one may not be able to make changes to their current state of health, there are precautionary steps that may be taken to reduce the risk of a heat related illness.
1. Water Use: Not only is it a great idea to have a cool water bottle with you at all times, water may also be used in a spray bottle or spray fan to cool you down!
2. Limiting Sun Exposure: Take advantage of the long days and wake up early (when the day is cooler) to run your errands or take your daily walk.
3. Keeping Your Car Cool: Although they can be cumbersome, windshield reflectors are a great way to keep your car cool while it sits parked in the hot sun.
4. Closing The Blinds: In the morning, draw blinds and drapes so your apartment stays cooler.

Although all of these key points are tips and tricks we are very familiar with, our adherence to them may be less than regular. It is however far easier to prevent heat related illness than it is to treat heat related illness.

According to the American Geriatrics Society it is important to recognize the symptoms of a moderate heat-related illness such as heat exhaustion before it progresses to the more severe, and in turn often fatal heat stroke. Symptoms of heat exhaustion include: profuse sweating, malaise, headache, dizziness, nausea, vomiting, vertigo, chills, muscle or general weakness, tachycardia and hypotension, visual disturbances, and cutaneous flushing. If you experience these symptoms while exposed to higher than normal temperatures immediate steps should be taken to cool yourself down and reduce the likelihood of a progression into heat stroke.

When experiencing a heat-related illness such as heat exhaustion consider the following recommendations from Mediline Plus a trusted resource for the National Institute on Health.
1. Change Your Environment: Get yourself to a cool place, if possible try and get to an air conditioned room or a location with access to a fan.
2. Elevate Your Feet: Elevate your feet about 12 inches to encourage increase blood-flow to the brain.
3. Apply Moisture: Apply cool, wet cloths (or cool water directly) to your skin and use a fan to lower body temperature. Place cold compresses on your neck, groin, and armpits.
4. Sip Cool Water: Slowly sip cool water at a rate of half a cup every 15 minutes. You may also make a salted drink by adding a teaspoon of salt per quart of water.
5. Decreasing Muscle Cramps: If you experience muscle cramps, drink beverages as above and massage affected muscles gently, until they relax.
6. Do NOT take any medications that are used to treat fever (such as aspirin or acetaminophen). They will not help, and they may be harmful.
7. Do NOT drink liquids that contain caffeine or alcohol.

There are so many reasons to celebrate summer including long beautiful days of gardening, swimming, walking, and of course spending time chasing the Grandchildren. Taking steps to reduce the severity of extreme sun-exposure will ensure that this remain a summer to celebrate!

Standing Taller – Feeling Great

As we age it becomes more important than ever to seek out the quality of life improving benefits of exercise. Throughout the aging process changes in one’s sensory system result in reduced reaction time, a lower recruitment of muscle tissue and/or undesirable recruitment of muscle tissue. According to Fullerton University’s Center for Successful Aging, age associated changes in balance and mobility can be reversed when care is taken to reinforce good habits through a structured exercise program.

In order to build a strong mind-body connection, which focuses on reinforcing good habits, care must be taken to maintain good posture and proper form during exercise. As you can see in the example below, improper form not only reinforces muscle dysfunction, it makes balance a challenge and necessitates stabilization from an object other than your own core muscles.

All of your Community Activity Director’s have been trained in proper technique during exercise. If you have questions about form and technique they are more than happy to assist!

Step Outside to Smell the Roses

With the stormy days of winter behind us, there is no reason to refrain from stepping outside for a breath of fresh air. One of the best reasons to step outside includes reaping the benefits of natural Vitamin D, which may be obtained from the sun itself. Apart from the evidence indicating that the synthesis of Vitamin D from sun exposure has a positive effect on one’s serotonin levels, there are now more reasons to work toward improving Vitamin D intake. According to the National Institutes of Health (NIH), “Claims regarding the health benefits of vitamin D have increased recently and now include not only benefits for osteoporosis but also for cardiovascular disease, diabetes, multiple sclerosis, and rheumatoid arthritis.”

Although Vitamin D intake is important, the benefits that come from a change in environment do not stop there. Simply spending time in a natural environment including trees, water, and of course, blooming flowers, has a tremendous impact on one’s mental and physical well-being. Even a short walk around your community or trip to the grocery store can offer some of the stress reducing benefits of fresh air and a natural environment!

There are also those truly inspired individual that take the concept of getting outside for a breath of fresh air to another level.  Gene and Helen Kinsella, residents at Villa Serena Retirement Community in Santa Clara California,have always enjoyed spending time in the great outdoors.  The two grew up in Bloomington, IL and had their first date at 5:00am on a Sunday at the local tennis court!  Life took them in many different directions but throughout it all they maintained their sense of adventure.  When the two retired they purchased a 27-foot trailer and toured the United States and Canada.  Not only did they travel through the great forty-eight, but they took time to hike, hunt and fish along the way.

About six years ago Gene discovered an even better way to get around, by bike!  Being the perfect gentleman that he is Gene spent the first couple years of his biking career learning proper safety techniques prior to purchasing a bike for his beautiful bride.  When Gene did purchase a bike for Helen she was not quite sure this was something she was interested in taking on (as she was nearing the age of 90 years young).  Watching the two together now you would never believe Helen ever had any hesitations!  The two look as though they were each born on a bike and continue to bring joy and inspiration to the Santa Clara Community!

So, whether you are looking to walk around the block or take off on a 10-mile bike ride, it’s time to dust off your old sun-hat and dig out your summer clothes! The world outside is full of beauty and is just waiting for you to explore!

Prevention and Education
At Sunshine Retirement Living when it comes to the health and wellness of our residents we believe in education and prevention.  For this reason all of our seventeen communities host an annual health and wellness fair that focuses on preventative care wellness practices.  Partnering with local practitioners, respected university programs and national organizations such as Life Line we offer our residents resources that are proven to save lives.

According to the National Stroke Association 80% of strokes can be prevented.  Stroke/Carotid Artery Screening was just one of the tests provided by Life Line at Garden Way Retirement Communities Annual Health Fair.  Hundreds of smart and savvy seniors registered early for the completely booked screenings that included options for: Stroke/Carotid Artery Screening, Heart Rhythm Screening, Abdominal Aortic Aneurysm Screening, Peripheral Arterial Disease Screening, and an Osteoporosis Risk Assessment.

Garden Way’s Preventative Care Health Fair was much more than a series of life-saving screenings.  Twenty-one wellness practitioners and providers set up booths throughout the community offering education on a wide-variety of wellness services.  Several of the wellness educators were community representatives including Oregon Telecommunications Relay Services an organization that provides free telephones to all Oregon residents with vision or hearing impairments.  There were also a number of certified practitioners in holistic medicine including three massage therapists, a stretching specialist, an acupuncturist, a chiropractor and a nutritional therapist.  Of course no health fair would be complete without the opportunity to purchase natural green products for the home and body.  Garden Way’s local vendors included: Pearson’s Health and Nutrition, Jan Revell representing Xocai – The Healthy Chocolate, Marilyn Rice representing Seacret Skin Care and a green-cleaning product vendor by the name of Feel So Alive.  If you missed out on the health fair and would like a complete list of health fair vendor’s including contact information you may contact Garden Way Retirement Community.

The most popular element of the health and wellness fair was the sixteen hands-on health seminars and fitness classes that took place throughout the day.  Cindy O’ Brien had a jam-packed fitness studio for her Oregon State University course Better Bones and Balance.  Cindy teaches this course weekly at Garden Way and her class has become so popular they are working on creating a larger space for the class which has outgrown it’s second fitness studio. Christiana Hansen who also teaches weekly at Garden Way, taught a yoga for seniors class that was just as popular as Cindy’s course.  Christiana is an expert at adaptive yoga and teaches a progressive class that focuses on restoring balance and mobility.  Of course we cannot forget to mention the Mossbacks walking group. The Mossbacks are a very successful local chapter of the American Volkssport Association an organization known for encouraging fun, fitness and friendship through organized walking events.  Not only did the Mossbacks have a wealth of information on nationwide walking events, they had the most energetic and popular booth at the entire Health and Wellness Fair.

Although an annual health fair is an excellent way to connect with resources that focus on prevention, there is no need to wait until next year to be proactive about your health.  All Sunshine Retirement Living communities have on-site wellness programs that work with these same wellness professionals and partners 365 days a year.  If you would like more information on how you may get involved with a better bones and balance class, connect with a holistic practitioner or learn how you can incorporate natural green products into your home there are year-round opportunities available to you.  Learning more about preventative care wellness practices will not only have you living longer, you will be also be learning how to live better!  For more information contact Denise Park, Wellness Director at Sunshine Retirement Living.

Take Care and Be Well,

Denise Park

Animals and Healing

Pets can offer a sense of love and security. They are often able to put a smile on your face when no one else can. It’s no wonder that we go to great lengths to show them that we love and appreciate them, just as much as they love and appreciate us!

Although the companionship of owning a pet is often more than enough, medical evidence suggests that there are even more significant physiological benefits. The Center for the Human-Animal Bond at Purdue University School of Veterinary Medicine studies how people and animals influence each other’s psychological and physiological state. The research shows people who connect with animals experience decreased blood pressure, reduced anxiety and a general feeling of well being. Similar research has been conducted by Happy Tails, an organization specializing in animal-assisted therapy. Happy Tails reports that connecting to animals through assisted therapy and activity also provides numerous cognitive, physical, social and emotional benefits.

It is undeniable that there is something magical about the unconditional love pets’ offer that cannot be matched. Their presence can offer much more significant physiological benefits than simply brightening up your day. However, those who have pets of their own understand that having someone there to brighten up your day will always be more than enough.

At Sunshine Retirement Living, we believe that pets are a part of the family. For this reason, and the amazing health benefits mentioned above, all of our communities are not only open to having pets, they are ‘Pet Friendly’. Many of our on-site management teams have pets of their own and truly understand what it takes to cater to the needs of pet owners. In addition, our Activity Directors are trained to work with local organizations such as Happy Tails to provide our residents with the therapeutic benefits of animals in the comfort of their own home.

If you are looking to reap some of the countless benefits that animals can offer, or have a pet of your own, attend one of our Monthly Yappy Hour’s! This is the perfect opportunity to enjoy a mock-tail while community pets are enjoying chef-prepared dog treats! For more information, contact any of our Fido-Friendly Locations! Woof, Woof!

Tips For Keeping A Young Brain

We all understand the importance of exercise and make time in our day to give our body what it needs to stay healthy. It is just as important to your mental health to schedule time in your day for activity that stimulates the brain.

According to The Harvard Medical School, “Brainy activities stimulate new connections between nerve cells and may even help the brain generate new cells, developing neurological ‘plasticity’ and building up a functional reserve that provides a hedge against future cell loss.” Brainy Activities include anything from reading, playing cards or working on word puzzles to things that require manual dexterity such as painting and crafting.

In addition, you should not just stick to the activities you are most comfortable with. Learning a new skill can be done at any age and will provide your brain with additional stimulation as you encourage it to think in a new direction.

Anytime Fitness

There is no need to limit your time for health and wellness to just attending a fitness class that may happen once or twice a day. Our bodies are meant to move, and movement can be done anyday, at any time, from anywhere.

On a given day, we may find ourselves ‘waiting’ for a number of different reasons. We may be waiting for the doctor, waiting in line at the grocery store, or waiting for the commercials to be over during our favorite television show! These are all opportunities to address our health and wellness needs.

Think of the world as your fitness studio and you will see that there are countless times throughout the day to practice some of the skills you have obtained from an exercise class. Next time you find yourself ‘waiting’ for something, take this as the perfect opportunity to increase range of motion in your body!

Don’t be shy when it comes to your fitness! Start moving today and watch as you inspire those around you to do the same!

Walker Abuse

• Walker is too high or too low
• Individual begins to ‘hunch over’ or exhibit kyphotic posture (one of the primary causes of back pain, neck pain, migraines and weak hips)
• Individual places a significant amount of their body weight on their walker as opposed to engaging the stomach and leg muscles when walking

Remember: A well adjusted walker is crucial to proper body alignment when walking!