The Senior Scene

By Meredith Bailey

When the temperature drops, the lure of “hibernation,” snuggling under a blanket and reading a book or watching a favorite TV show is hard to resist. We all need a little rest and relaxation to recharge, yet too much time spent with our feet up isn’t good for the body or the mind — even when it’s cold outside.

“Your health doesn’t take a vacation during the winter months,” said Jenn Ropp, diabetes education and nutrition program coordinator at MultiCare Health System. “Staying active can help you maintain a healthy weight, keep your blood sugar levels within a normal range, and support your mental health and well-being.”

Regular exercise can also help protect your body from injury.

“During the winter months, we see a lot of slips and falls due to icy conditions,” said Allison Blumenthal, a sports orthopedic surgeon at MultiCare Integrated Sports Medicine. “The more you’re able to maintain your core strength, the less likely you are to fall and the less extensive your injuries are likely to be if you do fall.”

While the benefits of maintaining fitness year-round are many, staying active when the chill sets in can be a challenge. Pacific Northwest winters aren’t always amenable to many outdoor activities. Here are tips to keep yourself motivated and your body active.

Come up with a plan. 

Without some forethought, exercise can slip down or completely fall off your to-do list.

“Don’t just say ‘I’m going to work out some time today.’ Decide on a specific time that you’re going to exercise, what you’re going to do and what you need — clothing or equipment, for example,” said Annie Doyle, senior health and well-being director at YMCA of Pierce and Kitsap Counties. “You’re more likely to exercise consistently if you’re prepared and it’s built into your schedule.”

Make it fun. 

Exercise shouldn’t be drudgery. Try new activities until you find ones you like, and switch them up so you don’t get bored.

“You’re more likely to stick to something if you enjoy it and actually look forward to doing it,” said Blumenthal. “Maybe that’s doing Pilates in your living room or simply cranking up the music and dancing — whatever type of movement brings you joy.”

Set goals. 

Fitness goals can help us stay motivated, but not just any goal will do. “Setting short-term, achievable goals that you can measure can be really useful for keeping yourself on track for meeting a more long-term goal,” Blumenthal said. “For example, maybe today your goal is to exercise for five more minutes or do one more bicep curl than you did the day before.”

It helps to have a friend or family member hold you accountable to your workout plan. “This could be someone you’re actually exercising with or just someone that you check in with a couple of times a week about what you accomplished and how a particular activity is going,” said Doyle.

Go virtual. With a little online sleuthing, you can find exercise apps and virtual classes for all ages, skill levels and interests. YMCA 360, for example, “allows you to stream thousands of fitness classes as well as classes on other topics like cooking and meditation,” said Doyle. “We have something for everybody, from very young children to older adults, as well as families. This program is a way to bring our instructors into the comfort of your own home and keep your workout exciting and fresh.”

Transform everyday activities into exercise opportunities. 

You don’t need fancy equipment or a gym membership to remain active when you’re inside. “Exercise can be incorporated into almost anything you do around the house,” said Blumenthal. “For example, do lunges down the hallway instead of walking, or do situps and pushups during commercial breaks when you watch TV. If your job involves sitting at a desk, set a timer for every 30 to 60 minutes to get up and move around.”

Use your spring and summertime interests as inspiration. 

From hiking to softball, many of us have outdoor activities that we love to do when the weather turns warm. Instead of biding your time until the seasons change, work on maintaining or even improving your level of fitness for those activities now.

“Let’s say you’re a gardener. What kinds of exercises could you do in your home to better prepare your body for bending up and down, or some of the other movements associated with yard work?” Ropp said.

Get a step counter (pedometer). 

Step counters use sensors to track your steps. “If there’s a day where you have haven’t been quite as active, then you can take some extra loops around the house to compensate,” Ropp said.

According to a 2021 study in the Journal of the American Medical Association, people who take at least 7,000 steps a day had a 50 to 70 percent lower risk of mortality than those who took fewer steps.

Listen to your body. 

When you are trying a new activity, ease into it and let your body be your guide.

“Exercising can be uncomfortable sometimes and normal soreness is reasonable, but if something you’re doing is causing pain in a specific area, you should stop and possibly seek medical care if it persists,” Blumenthal advised.

One of the goals of exercise is to get your heart pumping, but don’t overdo it. “If someone asked you how you were doing and you couldn’t respond, then your heart rate is too high,” Doyle said. “It’s time to slow down or take a break.”

Source: MultiCare Health System.

Prostate health may be an intimidating subject for some men, which can lead to misconceptions about conditions and treatments. Some men may even avoid visiting a doctor because of what they might learn. Breaking this stigma around prostate issues could help prevent complications from conditions like benign prostatic hyperplasia (BPH), commonly known as an enlarged prostate.

Under a doctor’s care, BPH can be effectively treated; over 14 million men in the U.S. seek treatment every year.

To help clear up some of the confusion and fear around prostate health, here is a breakdown of five common misconceptions about BPH:

1. BPH is linked to prostate cancer.

Is it? No. While both conditions affect the prostate gland, BPH is a benign (non-cancerous) condition, and the symptoms can typically be addressed with medications and/or other treatment options.

2. Medication and major surgery are the only types of BPH treatment.

Men with BPH may have options for treatment beyond medications that may offer relief without the risk of side-effects that can come with medications, such as dizziness, headaches, sexual dysfunction, and, in some men, an increased risk of heart and eye issues.

Minimally invasive therapies are available. The UroLift System is a minimally invasive procedure that has been used by 350,000 men worldwide. This procedure lifts and holds enlarged prostate tissue out of the way, without cutting, to stop blocking the urethra. The procedure can be performed using local anesthesia in a physician’s office or ambulatory surgery center, and patients typically return home the same day without a catheter. This option may be an alternative to medications and more invasive surgeries.

The procedure is indicated for treating symptoms of an enlarged prostate up to 100cc in men 45 years of age or older. Individual results may vary. Most common side-effects are temporary and include pain or burning with urination, blood in urine, pelvic pain, urgent need to urinate, or the inability to control the urge. Rare side-effects, including bleeding and infection, may lead to a serious outcome and require intervention. Speak with your doctor to determine if you may be a candidate.

3. Only seniors have symptoms of BPH.

No. Even men in their 40s may experience BPH symptoms, so don’t assume you’re too young to talk to your doctor about BPH. If you are diagnosed with BPH, your doctor can discuss treatment options that fit your needs and help you decide on the best approach.

4. BPH-related urination issues will always disrupt a man’s life and sleep.

A common symptom of BPH is frequent urination. This has the potential to disrupt a man’s day-to-day schedule and sleep cycle, but it’s not inevitable. Proper treatment can help improve quality of life and reduce the need for frequent urination, which can make it easier to sleep through the night–yet another great reason to be proactive about BPH diagnosis and treatment.

5. BPH doesn’t affect a man’s bladder health.

BPH can affect bladder health if it’s left untreated. BPH can be progressive and lead to difficulty in urinating, bladder stones, UTIs, and ongoing need for a catheter. This is another good reason to be proactive and talk to your doctor about prostate health.

Source: Family Features and Teleflex Interventional Urology, manufacturer of the UroLift System.

By Kristen Rueb

The fall and winter seasons mean cold, harsh temperatures will be wreaking havoc on delicate, aging skin. Falling humidity levels kick off annual dry skin season—skin tends to have the same moisture level as the environment it’s in, therefore as the weather gets drier, we do, too. Dips in temperature can exacerbate the problem further and mature, sensitive, or acneic skin types are particularly affected by the changing weather. However, with the proper winter skincare routine, you don’t have to be stuck inside all day and fear the chill of the season. Here’s how to keep dryness at bay and maintain irritation-free skin, year-round:

Avoid harsh exfoliants.

If your skin has dried out during the winter months, take a step back from your harsh chemical or physical exfoliants. This doesn’t mean you need to stop using them completely—exfoliation is important for cell turnover—but pumping the brakes for a few days while your skin resets could prove useful. And if you’re still feeling dry, opt for a natural cleansing oil instead of your usual face wash, which can often strip the skin of natural oils.  

Use a low molecular-weight Hyaluronic Acid.

This is recommended for its ability to hold 1,000 times its weight in water. It helps your skin retain moisture and assists in keeping its surface smooth and soft. It even helps calm redness or irritation from particularly harsh climates.  

Layer up.

In the winter, it’s all about layering—both clothes and skincare. Start with a serum equipped to handle your toughest skin concerns. For maximum TLC, use a regenerative serum after cleansing. Next up, opt for a cream that’s light enough to layer and calming enough to soothe your winter redness. To form a protective seal over the skin and lock in moisture, apply the cream after the serum.  

Apply morning and night.

Don’t forget to use the serum and cream combo in the morning, after washing your face and before makeup, and in the evening, when your face is clean and ready for bed.  

Don’t forget your eyes and SPF.

Our eyes are sensitive to the cold and dry climate of wintertime because the skin around them is particularly thin. Replenish your delicate eye area with a natural, non-irritating, fast-absorbing eye cream.  

Even though it’s cold outside, the sun’s rays are still powerful. A physical sunscreen, applied in the morning after your serums and creams should be part of your daily routine. Use an SPF of at least 30, and if you are out in the sun for long periods, reapply every two hours.  

Stay hydrated, check your diet.

Drinking enough water helps your skin look dewy, plump, and that just-walked-off-the-beach summer glow.  

Our skin is often a great indicator of what’s going on inside. Monitor what you eat and take notice if your skin flares up or feels extra dry after particular meals or food groups. Always consult a physician before changing anything about your diet.  

Kristen Rueb is a stem cell scientist and director of clinical research at Factorfive.

Menopause, which typically begins between the ages of 45 and 55 and can last as long as 14 years, affects every woman differently, but many report having trouble sleeping. Experts have some tips for getting a good night’s sleep when experiencing night sweats from menopause.

• Get into a routine.

Try to go to bed and wake up at the same time for the best sleep quality. Avoid napping if you can. Hot flushes and menopause can make sufferers feel more tired during the day, but napping can make it even harder to fall asleep at night.

Maxine Brady, a blogger and interior stylist, said she uses a Fitbit to help her stay on a regular schedule for going to bed.

•  Keep your room ventilated and cool.

Dr Neil Stanley, a sleep expert and author of “How to Sleep Well,” said the ideal temperature for the bedroom is 60 to 65 degrees Fahrenheit, “although this is a matter of personal preference.”

Not all of us have air conditioning at home, and heating bills are on the rise which means it can be difficult to get any room to remain at this temperature throughout the night. However, there are ways to prevent a sleepless night of tossing and turning. Leave your bedroom window open a crack, especially during the spring and summer months. Having a flow of fresh air will help keep you cool and the gentle breeze can help relax you. During the winter months, or if you live on a noisy street, consider investing in a quiet fan to circulate the air around your room. You might also want to leave the bedroom door ajar to prevent the room from feeling stuffy.

•  Try linen bed sheets.

To get the best sleep, we must keep our bodies comfortable, cool and dry. During the REM sleep stage, we’re not very good at keeping our body temperature constant. Menopause only makes this trickier. Linen achieves the highest airflow through the fabric in comparison to other regularly used bedding materials. 

• Sleep in the dark.

This one may sound obvious, but keeping your room dark is essential. Consider investing in black-out blinds or curtains. Alternatively, a classic eye mask will do the trick to keep the light out of your eyes in the morning and throughout the night.

• Wear good-quality pajamas.

We don’t sleep well if our skin feels wet from sweat. Breathable sleepwear, like linen pajamas, is great for moisture management and wicking. 

• Hydrate before bed.

It’s important to drink enough water throughout the day to prepare your body for a good night’s sleep and alleviate some symptoms of menopause, including dryness. But avoid drinking large amounts of water just before you head to bed, as you don’t want to end up running to the bathroom all night. Also avoid caffeinated drinks like coffee or cola for a few hours before you go to bed. And alcohol should be limited or avoided as much as possible.

•  Put your phone to bed.

Scrolling endlessly on your phone before bed is a bad idea at any age, but if you’re already struggling with sleep quality, it’s definitely something to avoid. Your phone screen emits blue light, which signals to your brain that it’s still daytime, knocking your body clock out of sync.

EFFECTS AND SYMPTOMS OF MENOPAUSE ARE UNPREDICTABLE

According to the National Institutes of Health, menopause affects each woman uniquely and in various ways. Their bodies use energy differently, fat cells change, and they gain weight, among other physical changes.

Because they may be caused by changing hormone levels, the frequency and severity of symptoms is unpredictable. Signs and symptoms at various stages of menopause include:

• Hot flashes. A sudden feeling of heat in the upper body, lasting between 30 seconds and 10 minutes. Face and neck flushed, red blotches on chest, back and arms. Can continue for many years.
• Loss of bladder control–incontinence. Sleep. Around midlife, some women start having trouble getting a good night’s sleep.
• Poor sleep. Can’t fall asleep easily, wake too early, night sweats.
• Vaginal pain during sexual intercourse, due to dryness.
• Moodier or more irritable.
• Bodily changes such as thinner skin, stiff and achy joints and muscles. Headaches, and heart palpitations are also possible.

Consulting with a doctor is recommended for treatment of menopausal symptoms. More information on the subject is available from the North American Menopause Society (menopause.org, 440-442-7550) and the American College of Obstetricians and Gynecologists (acog.org, 800-673-8444.