Get the Greatest Antioxidant Value from What You Eat

Antioxidants help slow and prevent damage to our bodies caused by disease. They enhance immune defenses, lower risk of infection and cancer and can increase your risk of heart disease and stroke. Nutritionists suggest increasing fruit and vegetable servings to 5 per day to boost antioxidants in your body. Tea, nuts and fruit juices are also high in antioxidants.

Want to increase the effectiveness of antioxidants in your diet? Try these tips:

• Raw veggies are a good source of antioxidants, but tomatoes, carrots and spinach release more antioxidants when they are stir-fried, microwaved or lightly steamed.
• To get the greatest advantage from the antioxidants in tea, brew your own and drink it hot, strong and right away. Bottled and instant teas have virtually no antioxidants. Even home-brewed teas begin to lose their antioxidant advantage if they sit in the fridge or are diluted with ice.
• Not all chocolate is created equal in the antioxidant universe. Only dark chocolate has high levels of antioxidants and the darker, the better.
• Buy nuts like almonds with the skins intact. Most antioxidant value is in nut skins, not their meat.
• When shopping for fresh fruits and veggies, those with the deepest and brightest colors provide the most antioxidants.
• Frozen fruit and veggies match their fresh counterparts in antioxidant value, but only canned tomatoes retain antioxidants in the form of lycopene. Other canned products lose any antioxidant value in the canning process.
• Don't ignore fruit juices. Purple grape juice is loaded with antioxidants. Apple, grapefruit and cranberry juices are also good antioxidant sources. The closer to 100% juice, the better.
• Organic fruits and veggies don't have any more antioxidants than commercially grown produce. Buy them for other healthy reasons, but not for antioxidant value.

Exercise Reduces Anxiety of Chronic Illness

Coping with chronic illness is a difficult challenge. The uncertainty of how you'll feel each day and how your illness will impact your plans, your job and your family life creates daily anxiety. The up and down nature of chronic illness -- bad days and good days -- coupled with lack of definitive treatment for many chronic illnesses only increases anxiety. Researches have now found that exercise can help alleviate the anxiety experienced by sufferers of chronic illness.

According to a University of Georgia study recently published in the Archives of Internal Medicine, regular exercise decreases anxiety in the chronically ill no matter what the status of their illness. In a comparative study of 3,000 chronically ill patients who lived mostly sedentary lives, 30 minutes of even mild exercise reduced anxiety symptoms by 20%. This was true for patients suffering from myriad types of chronic illness including fibromyalgia, heart disease, depression and cancer. Only those with multiple sclerosis did not respond to exercise.

While the benefits of exercise in combating depression have been known for some time, the new study shows that exercise also has a positive effect on anxiety.

Moisturize to Protect Skin from Winter Dryness

It's been a harsh winter and our skin is paying the price. Frigid temperatures suck the humidity out of the air. Forced air furnaces in homes and office buildings create an arid atmosphere that leaves skin dry, flaking and itchy. It's not the cold that damages skin but the dryness of the air that destroys the natural moisture barrier that protects our skin from damage.

Dermatologists recommend daily moisturizing as well as a weekly exfoliation to remove dead skin cells. Removing dead cells allows the new skin underneath to absorb moisturizer and rejuvenate more quickly. A gentle scrub or peel once a week will slough off dead skin cells.

Moisturizing dry skin is big business and there are thousands of products on the market from inexpensive familiar cremes to high-priced designer-label oils. Some newer moisturizers have impressed dermatologists with their ability to repair damaged skin barriers. Lotions and creams containing synthetic ceramides mimic the skin's natural fatty acids and help maintain skin moisture barriers. CeraVe Moisturising Lotion and Cream are two products that contain synthetic ceramides. Clinique Comfort on Call Allergy Tested Relief Cream Skin Protectant, while pricey, uses a natural antifreeze found in carrot roots to protect skin.

You don't have to spend a fortune to protect your skin this winter. Some very affordable inexpensive products are among the most tried-and-true moisturizers on the market. For dependable dry skin relief, dermatologists recommend Aveeno Skin Relief Moisturizing Lotion, Eucerin Dry Skin Therapy Plus Intensive Repair Body Creme and Nivea Creme.

Contrary to human nature, dermatologists recommend lukewarm showers or baths in winter. Hot showers or baths cause skin to release a chemical that makes skin itchy. The itchiness causes more vigorous rubbing while toweling off and that breaks down the skin barrier, making it more susceptible to chapping and dryness. A cooler shower or bath and application of a thick coat of moisturizer within three minutes of exiting the shower or bathtub will keep skin hydrated during the winter.

Gum Disease Can Impact General Health

When was the last time you saw your dentist? Researchers have discovered that periodontal or gum disease is as big a risk factor for heart disease as high blood pressure, high cholesterol, obesity and smoking. Gum disease releases powerful bacteria into the bloodstream that can negatively impact your overall health. In addition to heart disease, periodontal disease has been linked to diabetes, stroke, respiratory infections, low birth weight and premature births.

Research has found that diabetes puts people at greater risk of developing periodontal disease. Many physicians refer to gum disease as "the sixth complication of diabetes." Diabetics and those with pre-diabetes should see their dentist regularly -- every 6 months. Don't ignore red or sore spots on your gums or bleeding gums when you brush your teeth. It could be an indication of periodontal disease and should be addressed promptly to protect your health.

Get Off Your Fanny and Get Moving!

The Winter Olympics starts tomorrow night. Many of us will spend much of the next two weeks snuggled down on the sofa cheering on our favorite athletes. Researchers say our time would be better spend emulating them than watching them compete.

A recent survey showed that adults spend an average 8 hours a day -- 56 hours a week -- sitting on our fannies. New research shows that sitting for long periods of time puts our bodies into sleep mode. Fat burning enzymes -- the things that break down triglycerides in our blood stream -- simply stop working. Triglycerides provide our bodies with energy but an excess can also contribute to high blood pressure, high blood sugar and the build up of bad cholesterol. Exercise helps keep triglycerides regulated.

Researchers believe that Americans are burning an average 1000 fewer calories per day than we did a generation ago. Our sedentary lifestyles that focus around computers at work and television at home are to blame. More exercise is the answer. At work, take a lap around the office every few hours or use the stairs instead of the elevator. At home, take a daily walk and charge up the stairs a few times each day.

Something to think about while you watch world class athletes performing during the Olympics. No one expects you to achieve the same level of physical perfection as an Olympic athlete, but you'll do your body good if you get up out of your armchair during commercial breaks and MOVE!

Less Salt Decreases Risk of Heart Attack, Stroke

Cutting our salt intake could cut the number of U.S. heart attacks and strokes by 155,000, recent research shows. Decreasing salt intake can decrease the high blood pressure associated with heart attacks and strokes. The average U.S. male consumes 10 grams of salt a day which adds up to 8 pounds of salt a year. Women consume just a little less, about 7 grams of sodium a day. A study conducted by medical researchers at the University of California-San Francisco showed that reducing sodium consumption by just 3 grams per day significantly decreased an individual's risk of stroke or heart attack.

By extrapolating study data across the U.S. population, researchers said decreasing sodium intake by 3 grams per day could decrease the number of heart attacks nationwide by 11% and reduce strokes by 4%. National health care costs could be reduced by $10 billion to $24 billion.

As much as 80% of the salt consumed by Americans comes from prepared and restaurant foods where salt is used to enhance flavor. To live a healthier life, study authors recommend preparing more meals at home, buying low-sodium foods at the grocery and adding less salt at the table.

One More Reason to Exercise

An estimated 35.6 million people live with Alzheimer's disease or dementia, a number that is predicted to double every 20 years. Research indicates that exercise can help stave off Alzheimer's disease and dementia. People who exercised at least mildly decreased their risk of developing dementia by 29% to 41%. Those who were very physically active decreased their dementia risk by 37% to 50%. Sounds like a good reason to get out there and take a walk.

Exercising your mind can also help keep dementia at bay. Researchers found that seniors in their 70s and 80s who exercised their cognitive skills every day by reading, writing, doing crossword puzzles, playing board or card games or participating in group discussions delayed dementia. In fact, each daily cognitive activity delayed dementia by two months. or more!

How Siblings Cope When Parents Start to Fail

There comes a time in the life of every family when roles must be reversed and children begin to care for their parents. Research shows that the job of caregiver most often falls to daughters. And those who live geographically closest to their ailing parent shoulder the greater share of the burden.

It is common for siblings to clash about how to care for their parents and even who will do the caregiving. Too often ancient childhood rivalries and slights arise anew just when siblings need each others' support most. When caring for parents, siblings can be the source of both the greatest support and the greatest interpersonal stress.

Having been through this ordeal with my dad not long ago, my sisters and I found that caring for an ailing parent cannot be a one-person job. Even more than the physical strain, the daily mental stress can become burdensome to those doing the caregiving. It's important for siblings to help each other, to take turns providing care so that no one sibling feels overburdened. Even though one sibling may provide primary care, generally because they live closest to the parent, other siblings should fill in so that person is able to take a break periodically.

In our far-flung family several of us either came in regularly on weekends or devoted a week's vacation at a time to give mom and my in-town sister a break. My sister particularly appreciated the opportunity to return to her home and her own life even if just for a weekend. It was an opportunity to renew and return refreshed. For mom, the change of people was like a change of scenery, something exciting and fresh to break up the days.

If your family is facing the caregiver years, I recommend Francine Russo's new book. They're Your Parents, Too! How Siblings Can Survive Their Parents' Aging Without Driving Each Other Crazy.

One last thought. It was not always easy to care for Dad, but it was a rare gift to know him at that time of his life. He was more communicative and more reflective than when he and I were both younger. I heard stories about his childhood and war years that I had never heard before. He shared some of his dreams and disappointments, triumphs and regrets. I got to know a different man than I had known before, a more complete, more complex, far more human being than the Dad I knew growing up. I will always be grateful that I had the opportunity to know that man.

One Million Acts of Kindness

Bob Votruba is on a mission of kindness. Cruising the country in a bus emblazoned, "One Million Acts of Kindness," Votruba is on a 10-year mission to encourage kindness in America.

Inspired by the September 11 attacks and Virginia Tech shootings, the 54-year-old Clevelander is traveling across America in an old, white-painted school bus covered with hand-lettered messages of inspiration. With his dog Bogart riding shotgun, Votruba aims to visit 100 college campuses this year to spread his message. Along the way he's met a lot of friendly folks in towns across the country and touched a lot of hearts with his message that even little acts of kindness can have a big impact on someone's life.

Votruba says to reach 1 million acts of kindness, he'll need to perform 50 acts of kindness every day for 55 years, a goal he says is "totally obtainable with kindness in the heart." This story in the January-February 2010 issue of the AARP Bulletin inspired me to wonder if we couldn't start our own Acts of Kindness effort here in Louisville. Start today. Smile at a stranger on the street. Thank the checker at the grocery. Lend your neighbor a hand. Call your mom. Stop by and say hello to a friend. Hug your kids. Kiss your husband (or wife or special someone). Spread the love and watch it grow. I feel better already!

Senior Lament

Age creeps up on us all. I saw this in a newsletter and couldn't resist sharing. Unfortunately, no author was credited; but I'm sure we can all identify with his/her thoughts. Hope this gives you a chuckle.

Senior Lament

I started with nothing, and I still have most of it.
My wild oats have turned into prunes and All Bran.
I finally got my head together and now my body is falling apart.
It's easier to get older than it is to get wiser.
Funny, I don't remember being absent-minded.
If God wanted me to touch my toes, he would have put them on my knees.
It's not hard to meet expenses -- they're everywhere.
The only time the world beats a path to your door is when you're in the bathroom.
The only difference between a rut and a grave is the depth.
If all is not lost, where is it?
It's hard to make a comeback when you haven't been anywhere.
These days I spend a lot of time thinking about the hereafter.
I go somewhere to get something and then wonder, What am I here after?

Music Can Change the Way We Feel

Winter blues got you down? Feeling sad and lonely? Feeling churned up and anxious? Dreading some obnoxious chore? Having a hard time getting your body in gear and moving? Try a little music.

Scientist have found that music has a powerful impact on human emotions and behavior. Movies and television use background music to synch our emotions to key plot points. Stores use music to encourage us to stay and shop longer. Sports arenas use music to rouse the crowd to cheer for the home team. Businesses use music to placate customers when they put them on hold. Your workplace may even use music to encourage a productive work environment. If we use language to communicate information and ideas, then we use music to communicate emotion.

Our response to music can change the way we feel. Music can pump us up, calm us down, energize us, relax us, wash us with sadness or put us in the mood for romance. If you're feeling blue, turn on some tunes and get happy!

New Study Says Watching TV Can Kill You!

For a long time people have been telling us that TV rots your brain. Now, new research says it can kill you, too! Long hours of sedentary inactivity spent watching TV has been linked to obesity and heart disease for some time, but new research has quantified the the connection between inactivity and increased health risk.

Researchers found that for every hour per day you spend sitting on your duff watching TV:

• You have an 18% greater risk of dying of cardiovascular disease.
• You have an 11% greater risk of dying from any cause.
• You have a 9% greater risk of dying from cancer.

Part of an Australian Diabetes, Obesity and Lifestyle Study, the study findings were published this week in the Circulation Journal of the American Heart Association. The study tracked 8,800 men and women aged 25 and older over 6 years and did not include people who already had a history of cardiovascular disease.

While the results of the study might be expected for people who are overweight or obese, what surprised researchers is that results held true even for people of normal weight and those who exercised regularly. And even if you don't spend that much time in front of the boob tube, you run the same risks if you spend hours on the job sitting in front of a computer or processing paperwork or doing anything. Apparently our bodies weren't made to sit for hours on end.

The lesson here seems to be, if you want to live longer, get off your duff and get moving!

Hot Fitness Trends for 2010

The best advice for staying fit is eat less and move more, experts agree. But every year people come up with new ways to make the drudgery of diet and exercise more fun. Here are the 10 top fitness trends for 2010:

1. Group training. Exercise is more fun when you share the pain. Find classes and small group training at health clubs, senior centers and community centers.
2. Timed workouts. Increase the intensity but shorten the time. That's the idea behind timed workouts. Great for busy folks.
3. Exergaming. Mix fitness with video games. Adding element of competition to exercise motivates you to keep going. Wii even makes exercise fun.
4. Cost-conscious workouts. Forget expensive health and fitness clubs; more folks are exercising at home. Turn up the tunes or plug in an exercise or yoga tape. Save while you shave off those pounds.
5. Boomer programs. Exercise routines targeted to baby boomers are aimed at lowering blood pressure and cholesterol to promote healthy, independent living.
6. Functional workouts. Exercise wherever you are and whenever you have time with suspension training tools and resistance bands that you can use at home, work or on the road.
7. Online training tools. Online meal planning and exercise guidance programs allow folks to get information they need 24/7. iPhone interaction lets you check calories, download recipes any time. Online support groups help you stay motivated.
8. Health and fitness awareness. Fighting obesity has replaced smoking as America's next big health challenge.
9. Specialty exercise classes. The success of TV's Dancing with the Stars and So You Think You Can Dance have sparked interest in ethnic dance, pole dancing, Zumba and other unusual dance techniques. Dancing provides great exercise. Attendance is increasing at Arthur Murray and other ballroom dancing schools.
10. Professional credentials. More health clubs and fitness centers are hiring credentialed pros to provide higher-quality, knowledgeable, accurate fitness help.

Four Foods Help You Fight Off Flu

Happy New Year from all of us at AM Warner Insurance. January has started out with a nasty blast of cold arctic air. If you haven't had your flu and pneumonia shots, I encourage you to get them right away. According to the Centers for Disease Control and Prevention, 98% of flu cases in the U.S. are related to swine flu, so make sure to get vaccinated for H1N1.

Adding four foods rich in germ-fighting antioxidants can help your immune system fight off colds and flu this winter.

• Colorful fruits and veggies contain beta-carotene and vitamin C, powerful antioxidants. So stock up on carrots and sweet potatoes and try to eat at least a half cup serving every day.
• Eating two 6-ounce servings of yogurt every day, particularly varieties containing probiotics, improves digestive health, can ease diarrhea and prevent yeast and urinary tract infections.
• Four tablespoons of lemon juice stirred into a glass of water or tea or sprinkled on salad helps maintain a healthy internal climate for good disease-fighting bacteria.
• Season your food with two cloves of garlic each day to stimulate infection fighting white blood cells.

Setting Clocks Back Gives Your Heart a Boost

When you set your clock back an hour tomorrow morning (Sunday, Nov. 2), you'll be giving your heart an unexpected little boost. In going over 20 years of records, Swedish researchers found that the number of heart attacks actually dips a bit -=- about 5% -- on the Monday after clocks are set back an hour. That extra hour of sleep seems to be good for our hearts.

Unfortunately, come spring, losing an hour of sleep when we turn clocks forward has the opposite effect. The same study found an overall 5% increase in the number of heart attacks during the first week of daylight-saving time. The early part of the week when people struggle most to adjust to the change in biorhythms was the most stressful with heart attacks rates increasing by 6% on Monday and Wednesday and 10% on Tuesday.

"Sleep -- through a variety of mechanisms -- affects our cardiovascular health," said Dr. Lori Mosca, director of preventive cardiology at New York-Presbyterian Hospital. "Sleep not only impacts how we feel, but it may also affect whether we develop heart disease or not."

So pamper your heart tomorrow and enjoy that extra hour of sleep. You'll need it come spring!

Tips for Coping with Election Day Stress

With the elections only a few more days away, election stress is getting to many of us. We are constantly bombarded by phone calls, mail fliers and negative television ads. It's enough to make you grind your teeth and reach for the Tums.

Psychologists say economic uncertainty isn't helping. "Human beings, generally we do better in periods of calm, stability and certainty," said Illinois psychologist Nancy Molitor who said this election season is the most anxious she's seen her patients in 20 years of practice. All this anxiety is causing sleep problems, edginess, irritability and concentration problems.

Elections are a major stress producer because people vote from a "very, very core place in their personalities," said Lisa Miller, an associate professor of psychology at Columbia University Teachers College in New York. She said we tend to project our hopes and fears onto presidential candidates, expecting them to protect us keep us safe.

When you start to feel overly stress about the election, here are some things experts say will help:

• Step back. Shut down the computer, turn of the TV, stop answering the phone and close the newspaper. Avoid getting into political arguments with friends and colleagues.
• Be pro-active. Volunteer to help your candidate. If you're actively working for what you believe in you'll won't feel powerless which is at the root of much election anxiety.
• Take care of yourself. Stress wears you down physically and mentally. Make sure you eat healthfully, exercise and get enough sleep. The very act of taking control of something decreases stress.
• Be realistic. Every candidate has both strong and weak points. No candidate is all good or all bad, despite what you may hear. The country has always survived no matter who was elected. Though ideas and view may differ, each candidate is sincerely trying to do his best for the country. And remember, our forefathers mandated a system of checks and balances to ensure that no one person or viewpoint can rule. The President must be supported by Congress and vice versa which guarantees a fair amount of balance and compromise in governmental decisions.
• Change the subject. When you can't take it anymore, just change the subject. Agree to disagree. Go for a walk, get out in nature, do something that takes your mind off politics.
• Remember to vote. Make sure you go to the polls and cast your ballot on Tuesday, November 4. Whether your candidate wins or loses, you'll know your voice was heard!

Foods You Can Really Bite Into

With Halloween fast approaching, your dentist is probably cringing just thinking about the Reese's Cups, M&Ms and Hershey bars you're stocking up on and the damage they'll do to your teeth. But there are dentist-approved foods that will actually strengthen your teeth and gums, though offering them to Trick or Treaters might get your windows soaped.

Here's a list of foods from the Academy of General Dentistry that fight tooth decay and gum disease naturally. You might want to stock up before your Halloween gorge.

• Rebuild tooth enamel by eating yogurt, cheese and milk -- all good sources of bone-building calcium. The temporary coating calcium products form on your teeth also helps prevent tooth decay by protecting teeth against the natural acids in your mouth.
• Boost gum health with grapefruit which aids in wound healing and prevents collagen breakdown which can loosen teeth. In a German study, grapefruit decreased gum bleeding significantly. Because the acid in grapefruit can temporarily decrease the strength of tooth enamel, dentists recommend waiting 30 minutes before brushing. Also, check with your doctor or pharmacist before adding grapefruit to your diet as it interacts unfavorably with some medicines.
• Kill mouth bacteria by snacking on kiwis, oranges, limes, cranberries and strawberries. All are rich in vitamin C with is a powerful killer of oral bacteria. Green tea contains catechins that also fight mouth bacteria; and the phytochemicals in those super spicy foods you love, like wasabi and jalapenos, inhibit germ growth.
• Freshen your breath with mint and parsley which kill mouth bacteria and sweeten breath.
• Whiten teeth by eating cauliflower, spinach, lettuce and broccoli. The minerals in these veggies form a protective film on teeth that helps prevent stains from penetrating enamel. Strawberries have a bleaching effect on tooth enamel; and hard crunchy foods like carrots, nuts and seeds destroy plaque as you chew. Go easy on known stain makers: red wine, cola and coffee.

So fill your plate with these great tooth-healthy foods and SMILE all the way to the dentist!

'Stayin' Alive' Can Actually Help You Stay Alive

The Bee Gees' great disco song Stayin' Alive can put the beat back into a stopped heart. At 103 beats per minute, the 1977 pop standard provides the perfect rhythm for performing CPR. In a study at the University of Illinois medical school, doctors and students produced the ideal number of chest compressions during CPR while listening to the peppy falsetto tune from the John Travolta movie Saturday Night Fever.

Study author Dr. David Matlock said few people realize how quickly chest compressions must be performed to start and keep a heart pumping. The American Heart Association, which uses Stayin' Alive as a CPR instructor training tool, recommends 100 compressions per minute, a considerably faster rate than most people think. When performed properly, CPR can triple the survival rate from cardiac arrest, but few people attempt it because they're not sure of the proper rhythm. According to Dr. Matlock, compressing the chest to the beat of Stayin' Alive will keep you on track.

Why We Spice Up Our Food

My mom likes her food hot. Perhaps not quite as hot as my friend from Texas who doesn't think salsa is hot unless it leaves a red ring around your mouth, but definitely spicier than my poor palate can handle. When we share a meal, mom ladles on the salt, tobasco or hot sauce. One bite would have me sweating and panting, but mom seems to have an asbestos-lined mouth.

As we age, our sense of smell begins to fade. We have trouble detecting and distinguishing certain scents. Because taste is so dependent on scent, this also affects our ability to detect flavors. The lack of flavor sends us in search of stronger, bolder flavors. Hence, the increased use of chilies, horseradish, jalapeno, wasabi and other sharp foods and spices among older Americans.

Interestingly, sweetness is one of the most enduring tastes which must by why mom still keeps Hershey bars and Oreos on the shopping list!

Worried About the Economy? Tips for Coping with Financial Stress

Bad news about the economy has everyone stressed. People are worried about their retirement savings, their mortgage payments, their credit card bills, their jobs, their banks and just about everything you can think of. It's taking a real toll on the American psyche. In fact, according to a new survey by the American Psychological Association, 80% of us say the faltering economy is a source of significant stress in our lives. That's a big increase from April when only 66% of us blamed the economy for making our lives miserable.

People who don't normally have trouble coping with life's stresses are reeling under the constant bombardment of new disasters. All this stress is sending more people to therapists for help coping with the added mental strain. On the flip side, money troubles are causing some people to cut back on needed counseling and medications to save money.

Medical experts say the best way to cope with stress is to exercise, eat healthfully and spend more time with family and friends. The American Psychological Association also suggests the following:

• Don't panic. When you hear bad news, take a deep breath and try to remain calm. Don't allow yourself to get caught up in the doom and gloom. Try to focus on what's actually happening in your life today and not all the things that might happen.
• Make a plan. Identify the things that cause you financial stress. Think of ways you can reduce expenses and manage your money more efficiently. Even small changes like cutting out your daily Starbucks run can have a significant effect on your budget. At $4 a day, that latte costs you $20 a week, $80 a month or almost $1000 a year. Write down your plan and stick to it. Review your plan periodically and make adjustments as needed.
• Be smart. Many of us respond to financial stress in unhealthy ways: drinking, smoking, emotional eating or gambling. These things will only compound stress and should be avoided. Fight unhealthy urges by eating right, exercising more and seeking the support of family and friends.
• Take action. A large degree of the stress people feel during economic downfalls comes from being pummeled by forces out of their control. Take control of what you can. Take a walk or have dinner with your family. Improve your future job potential. Learn a new skill, take a course through your employer or tap into free and low-cost job skill resources available in your community.
• Call in the pros. Seek help from a professional credit counselor or financial planner if you feel like you're in over your head. They may be able to negotiate more favorable loan terms and set up realistic payment plans with creditors. They can also help you develop a workable financial plan to get out of trouble and stay out.
• Get help. If you still feel overwhelmed, talk with a counselor. Don't let yourself sink into depression. Everyone needs a little extra help some time. There's no shame in admitting you aren't Superman.
• Have faith. Don't ignore the power of prayer. Many people find great comfort in their faith, particularly in times of high stress. When you feel life's burdens are getting too heavy to shoulder, ask God to share the load.

What You Can Do to Prevent Falls

Falls are the leading cause of injury for older people. Most falls happen in the home and are such ordinary occurrences -- tripping on a throw rug, stumbling on the stairs, slipping in the shower or momentarily losing balance -- that it's hard to think of them as major medical events. But if you're past 65, falls often require a trip to the emergency room and can even result in a crippling injury or death.

Every year one in three Americans over 65 fall with one-third of those falls requiring medical treatment according to a study by the Centers for Disease Control and Prevention (CDC). Nearly 16,000 seniors die from traumatic brain injury caused by hitting their head as they fall. The CDC estimates the annual medical cost of falls at nearly $20 billion, a figure that is expected to double in the next decade as Baby Boomers crawl past 65.

There are four important things you can do to reduce your risk of falling:

• Exercise to maintain flexibility, strength and balance.
• Improve the safety of your home. Install shower grab bars and eliminate tripping hazards like throw rugs and electrical cords that stretch across pathways.
• Take medications as directed to prevent dizziness or disorientation. Report such symptoms to your doctor immediately.
• Have your vision checked annually.

New Developments in Fighting Colorectal Cancer

Many people feel colonoscopies are one of those things where the cure seems worse than the disease. It's not, of course, but it is one of the most invasive and, for many, uncomfortable preventative/diagnostic procedures people undergo. So there is good news on two fronts:

• Most people over age 75 should stop getting routine colon cancer tests, says the U.S. Preventive Services Task Force, a government health group; although other medical and cancer organizations disagree. The task force recommends a colonoscopy of the entire colon every 10 years for adults between 50 and 75, a sigmoidoscopy of the lower colon every 5 years, a stool blood test every three years, and an annual stool blood test. Their recommendations are based on studies indicating that although the risks of contracting colon cancer rise after age 75, the benefits of detecting and treating this cancer decline significantly.
• An x-ray alternative to the standard colonoscopy has proven as effective in spotting most cancers, concludes a recent federal study. Faster, cheaper and less intrusive, the test is expected to increase screening rates by 50%. Despite the fact that colorectal cancer is America's second biggest killer, many people don't get tested because they fear the test during which a doctor snakes a thin, flexible scope (a tube with a tiny camera attached) through the patient's rectum into the large intestine while visually checking a monitor for signs of polyps, abnormalities and possible cancer. The new method, called CT colonography, uses x-rays to perform a "virtual colonoscopy." Critics say the new test is better at ruling out cancer than detecting it and that patients who receive a negative result will still have to undergo a standard colonoscopy to verify results and remove growths. In comparative tests, the virtual colonoscopy detected knobby polyps equally as well as the traditional test but was less effective in detecting flat growths on the colon wall that are more likely to be cancerous. Concern was also expressed about x-ray radiation and false readings by radiologists. If you're interested in CT colonography, check with your insurance carrier first. Because this is a new procedure, it is not yet covered by all insurance companies. Coverage by Medicare is currently under review.

Virtual colonoscopy is most likely to be used as an initial screening tool. The test costs $300 to $800 compared to up to $3000 for a traditional colonoscopy. The unfortunate aspect is that both tests require complete colon cleansing, for many the worst part of the screening process. Despite cost or discomfort, don't ignore screen recommendations. Colorectal cancer claims 50,000 lives each year and can nearly always be eliminated when discovered early.

Youthful Habits Check High Blood Pressure

Scientific studies are finding that acting like a kid may reset your body's clock and help you beat high blood pressure. Uncontrolled high blood pressure (hypertension) increases your risk of heart attack, heart disease, kidney failure, blindness and stroke. But lowering your blood pressure can be easy -- and fun -- if you just act like a kid again!

• See the doctor every year. Those annual visits to the pediatrician kept us healthy and on track when we were kids, but most adults only see a doctor when they're sick. Annual checkups set a baseline for normal body functions and tell us when things are getting out of whack. Early treatment prevents small, solvable problems from becoming big, life-threatening ones.
• Drink milk. Drinking nonfat milk products reduces your risk of hypertension by 50%. If you're allergic to milk or are lactose intolerant, you can get similar benefits from the milk protein casein which can be found in certain lactose-free products and supplements. Casein blocks the chemical reactions that cause blood vessels to narrow and make pressure rise.
• Play. And you don't even need to play every day. Just 30 minutes of brisk exercise three times a week will lower your blood pressure. Walk, play hopscotch with the kids, jump rope, toss a frisbee -- just make sure you get your heart rate up.
• Eat candy. But not just any candy -- dark chocolate, the darker the better. Eating 30 calories of dark chocolate a day will lower your blood pressure without weight gain.
• Take a nap. People who only get five hours (or less) of sleep a night increase their risk of getting hypertension. If you have trouble sleeping, make sure you take a nap during the day.

Embrace Life, Live Longer

People who embrace life and have a positive outlook live an average of 7.5 years longer than those who focus on the negative. This is particularly true as we age. People who feel pummeled by old age and spend their time moaning and groaning about achy bones just don't live as long as those who focus on the positive aspects of aging and choose to enjoy life.

In a 23-year study conducted by researchers at Yale University and Miami University in Ohio, positive perceptions on aging were found to increase longevity. The study asked 660 seniors age 50 and older to evaluate age-related statements, such as: "As you get older, you are less useful." Over the length of the study, those who focused on the positive aspects of aging lived nearly a decade longer.

Positive seniors valued the gains in wisdom and understanding that came with age and the opportunity to share their skills and knowledge with others. They remained mentally active, maintaining a sense of curiosity about the world while continuing to explore longtime interests and develop new ones. They gave of themselves to others and seemed to focus their lives outward rather than inward on themselves. They remained physically active as long as possible, but loss of physical abilities did not dim their positive view of the world.

The lesson here seems to be that those who live life, who embrace and strive to enjoy life, live the longest -- and probably enjoy every minute of it!

Early Glucose Control Benefits Diabetics

Diabetics who keep a tight rein on their glucose levels after diagnosis have a lower risk of heart attack, death and other complications 10 or more years later. The beneficial effects were present even if diabetics only controlled blood sugar levels for the first decade after diagnosis. Those are the findings of a long-term British study recently published in the New England Journal of Medicine and presented at the European Association for the Study of Diabetes.

Researchers hope the study will prompt rigorous treatment for people just diagnosed with Type 2 diabetes, the most common type and the one linked to obesity. Type 2 diabetes occurs when the body fails to make sufficient insulin or becomes unable to assimilate what it does make.

It should be pointed out that there are considerable differences between the British study and a U.S. trial halted earlier this year in which a number of diabetics died after significantly lowering their blood sugar. Unlike the British study, the U.S. trial focused on long-term, high-risk diabetics.

It's Never Too Late to Quit Smoking

Here are five powerful reasons to quit smoking:

• 20 minutes after you quit smoking, your heart rate drops.
• 12 hours after you quit smoking, the carbon monoxide levels in your body normalize.
• 2 weeks to 12 months after you quit smoking, your heart attack risk drops and your lungs begin to heal.
• 1 to 9 months after you quit smoking, your shortness of breath improves noticeably.
• 5 years after you quit smoking, your stroke risk has dropped to the same as a non-smoker's.

More than 18 million American 45 and older and 4.5 million Americans 65 and older smoke, according to the U.S. Public Health Service. Since 2000, smoking in the 65 and older age group has increased 20%. Yet repeated studies show that 7 out of 10 smokers want to quit.

In the September 2008 issues of the AARP Bulletin, former U.S. surgeon general C. Everett Koop says he's not surprised by the high number of smokers in the U.S., particularly older smokers. "Research shows that nicotine is more addictive than cocaine or heroin. Quitting isn't just a matter of willpower." Many people have received the information and support they need to fight tobacco addiction and quit smoking through the free national tobacco quitline at 1-800-QUIT-NOW. Help is also available online at www.smokefree.gov.

The benefits of quitting begin almost immediately (see above list), no matter how old you are, says Koop. "Research shows quitting after age 65 reduces risk for coronary heart disease, emphysema, lung cancer, osteoporosis, hearing loss, cataracts, impotence, poor circulation and Alzheimer's disease. Moreover, abstinence can promote faster recovery from broken bones, surgery and illness."

What are you waiting for? Call the quitline today. Do it for yourself. Do it for your spouse, your children and your grandchildren.

How to Take Care of Dry Skin

Fall is just around the corner which means the dry days of winter are approaching. When the furnace kicks on, skin dries out. Here are some tips for taking care of dry skin:

• Use thick, greasy moisturizers, particularly after a shower or bath. The thicker the moisturizer, the better the penetration and longer the moisturizing effect.
• Don't use skin care products that contain alcohol.
• Use a humidifier to increase moisture in the air.
• Drink lots of water to keep your skin hydrated.
• Avoid long, hot showers or baths that can dry out skin.

Exercises Help You Catch Your Balance

Balance is one of those things that gets a little wobbly as we age. It's one of those unavoidable effects of aging. Loss of balance also makes us more vulnerable to falls which, according to the Centers for Disease Control, is the fifth leading cause of death among people 65 and older. Researches have found that there are steps you can take to slow the deterioration of balance.

Doctors recommend exercises that challenge the system of reflexes that govern stability and spatial orientation (i.e., balance). Balance pads, BOSU (both sides utilized) balls, and bongo boards are among the products being used in balance exercises. Many gyms and senior centers now offer classes using such balance aids.

However, you don't need fancy gadgets to exercise your balance, says Scott McCredie, author of Balance: In Search of the Lost Sense. McCredie says, "All you need to do is stand on one leg in various poses, and you can do that anywhere -- waiting for the bus or brushing your teeth in the bathroom."

Your Fat Might Be in Your Genes!

A new study shows that those extra pounds you keep fighting might just be genetic. Recent research in the Lancaster County, Pennsylvania Amish community shows a common genetic variation that makes people more likely to gain weight. Scientists think about 30% of white people of European ancestry have the variant, including the Amish. Combined with Americans' sedentary lifestyle (and our penchant for fast-food), scientists believe this genetic factor helps to explain why so many Americans are overweight compared to other world populations.

Now here's the interesting thing. The effects of this genetic variant can be blocked by exercise. Unfortunately it takes a lot of exercise -- 3 to 4 hours a day! The Amish who live a 19th century rural lifestyle that includes a lot of walking and physical labor easily achieve that goal. It probably also explains why obesity wasn't much of an issue in earlier centuries before cars and modern appliances. People who had the fat gene were getting enough exercise to combat any ill effects.

All is not lost if you've embraced the typical modern American lifestyle. Scientists say working moderate exercise into your day at every opportunity will help override the fat gene. Take a brisk walk instead of vegging out in front of the TV. Spend an hour gardening when you come home from work. Take the stairs instead of the elevator. Park in the back of the parking lot when you go to the store or better yet, walk whenever you can. Save on gas and bike to work. Join a gym or sign up for an exercise class. Scientists believe the benefit from moderate exercise is cumulative, so every 10 minutes here and there during the day adds up.

Three to four hours of exercise sounds unmanageable given our busy lives. But if you count up all those 10 and 15 minute bits, you might be surprised how much exercise you're able to squeeze into a day!

Alzheimer's Memory Walk Scrapbook

This year's annual Alzheimer's Memory Walk was tons of fun and a great success. More than 2,500 walkers strolled along Waterfront Park last Saturday. The sky may have been gray, but the rain held off and we had a great time. Walking with the beautiful Louisville skyline as a backdrop always makes for a pleasant morning, particularly when you're walking with good friends for a good cause. My team raised about $10,000, including $1600 at our annual yard sale and $1400 from the raffle. The plasma TV was won by Will Crawford.

I want to thank all my many supporters. Last year I raised $2,000 for Alzheimer's and my goal this year was to increase that amount by 50%. With your help, this year I was personally able to raise $3016 for Alzheimer's so far. Money raised goes to support Alzheimer's research and local families struggling with this difficult disease.

My sincere thanks to all of you who supported me and the Alzheimer's Association this year. Thanks for helping me reach my goal. Together we can do great things. I'm already looking forward to next year!

With thanks, Allison

(Left) The utterly fabulous Warner Insurance, Right at Home and Eden Terrace walking team arrive at the Memory Walk ready to strut their stuff.

(Right) Jeannie Locy (left),
president of Right at Home,
with Allison Warner, owner
of AM Warner Insurance.

Fall 2008 Drug Toss Collection Sites

If you have unwanted medications you want to dispose of you can take them to any of these locations rather than flushing them or putting them in the garbage. Disposing of them that way can be harmful to the environment and the water supply. All of these locations are in Louisville, KY.

Friday September 26, 2008
Urban League
1535 W. Broadway
From: 11:00 a.m. – 2:00 p.m.

South West Government Center
7219 Dixie Highway
From: 4:00 p.m. – 7:00 p.m.

Saturday September 27, 2008
Portland Family Health Center
2215 Portland Avenue
From: 9:00 a.m. – 12:00 p.m.

Middletown Christian Church
500 North Watterson Trail
From: 2:00 p.m. – 5:00 p.m.

Sunday September 28, 2008
Churchill Downs
Gate # 10 off Longfield Avenue
From: 2:00 p.m. – 5:00 p.m.

Visit the website www.louisvilleky.gov/SolidWaste/Calendar/Fall+Drug+Toss+Events+2008.htm or contact MetroCall311 or 502-574-5000 for more information.