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 Mountain Views NewsSaturday, November 16, 2024


FREE ASSISTED LIVING PLACEMENT SERVICE

 

 Discover the perfect assisted living community with 
Safe Path for Seniors. Our compassionate advisors 
specialize in assisting individuals with unique needs. 
Benefit from our extensive network and affordable 
options. Plus, we offer personalized tours to help you 
explore each community firsthand. Call (626) 999-
6913 or visit www.safepathforseniors.com for free 
assistance.

SENIOR HAPPENINGS

HAPPY BIRTHDAY! … NOVEMBER Birthdays*

Flo Mankin, Alberta Curran, Carmela Frontino, Kathy Wood, Lena Zate, 
Joe Pergola, Janice Kacer, Valerie Howard, Lois Stueck, Jean Wood, Shirley 
Yergeau, Pat Krok, Irene Nakagawa, Anna Ross, Mary Steinberg, Mary 
Bowser, Susan Clifton, Mary Higgins, Kim Buchanan, Leigh Thach, Sue 
Quinn, Jill Girod, Jeanne Martin.*

 * To add your name to this distinguished list, please call the paper at 
626.355.2737. YEAR of birth not required 


From The Desk of Steve Sciurba, Safe Path For Senior

HOW SENIORS CAN CONTROL STRESS AND FIND BALANCE

 

As we age, managing stress becomes crucial for maintaining overall health and well-being. Stress can impact 
blood pressure, sleep, immunity, and even cognitive function. For seniors, addressing stress involves a mix 
of mental, physical, and emotional strategies tailored to the challenges and changes that come with aging.

 

Physical Activity for Body and Mind

Regular physical activity is one of the most effective stress relievers. Activities such as walking, yoga, or swimming 
release endorphins, which naturally elevate mood and help reduce anxiety. Many senior centers and 
community organizations offer gentle exercise classes tailored to older adults, making it easy to find options 
that feel comfortable and enjoyable.

 

Mindfulness and Relaxation Practices

Practices like meditation, deep breathing, and mindfulness are valuable tools for managing stress. Simple 
mindfulness exercises, such as focusing on your breath for a few minutes daily, can help calm the mind and 
improve emotional well-being. Engaging in activities like tai chi or guided relaxation can also create a greater 
sense of peace.

 

Social Connections and Community Support

Isolation and loneliness can contribute to stress, especially for seniors who may experience fewer social interactions. 
Staying connected with friends, family, or community groups can be incredibly grounding. Volunteering, 
attending classes, or joining hobby clubs provides social support and a sense of purpose, both of 
which are beneficial for stress management.

 

Healthy Lifestyle Choices

Eating nutritious foods, staying hydrated, and getting adequate sleep are foundational to stress control. 
Avoiding stimulants like caffeine and alcohol, especially close to bedtime, can also enhance sleep quality and 
reduce anxiety.

 

By integrating these stress management techniques, seniors can navigate daily challenges more smoothly, 
improve their mental health, and enjoy greater emotional resilience. Managing stress is a lifelong process, and 
for seniors, finding balance and support can make all the difference.


BLOOD PRESSURE AND FITNESS

 High blood pressure, or hypertension, is 
nothing new. It’s estimated that half of all Americans 
have it. It can lead to serious issues like heart disease, 
stroke, and kidney problems. During the holiday 
season we’re all more likely to experience some type 
of stress that can hike our normal blood pressure rate. 
But regular exercise is one of the best ways to lower 
and manage blood pressure. Here’s how different types 
of exercise work to lower blood pressure and improve 
heart health.

1. Aerobic Exercise

Aerobic exercise, like walking, jogging, cycling, and 
swimming, gets your heart pumping and boosts blood 
circulation. Over time, these activities strengthen your 
heart, making it more efficient at pumping blood. 
When the heart doesn’t need to work as hard, the 
pressure in your arteries decreases, which helps reduce 
blood pressure.

 Even a brisk 30-minute walk five days a week 
can make a big difference, lowering your systolic blood 
pressure by several points. And if you’re short on 
time, breaking up your activity into shorter sessions 
throughout the day is still effective. Every step does 
count.

2. Strength Training

Strength training, or resistance training, involves 
exercises that work your muscles against weight, like 
lifting dumbbells or doing body-weight exercises such 
as squats and push-ups. This type of exercise isn’t just 
for building muscle—it also helps with blood pressure.

 When you increase your muscle strength, your 
body handles blood sugar more effectively, which can 
improve blood pressure control. And, building muscle 
helps reduce excess body fat, which can relieve some of 
the strain on the heart. Aim for strength training two 
or three times a week, focusing on exercises that target 
major muscle groups like arms, legs, back, and core.

3. Flexibility Exercises 

Flexibility exercises, such as stretching, yoga, and 
Pilates, may seem gentle, but they play a valuable role 
in managing blood pressure by reducing stress. Stress is 
a known cause of blood pressure spikes, so finding ways 
to calm the mind and body is essential.

 Stretching improves blood flow and can help 
ease tight muscles, while yoga and similar practices 
combine stretching with deep breathing and relaxation. 
This calming effect helps to prevent stress-related 
increases in blood pressure and can make you feel more 
relaxed overall. Even five to ten minutes of stretching or 
yoga each day can have benefits.

 The effects of exercise on blood pressure 
don’t come from a single workout but build over 
time. Consistency is what makes the real difference. 
The American Heart Association recommends 150 
minutes of moderate aerobic exercise or 75 minutes of 
vigorous aerobic exercise per week. This can be split up 
into shorter 
sessions if 
needed, like 
two 15-minute 
walks each 
day.

 Small 
daily changes 
add up. 
Choosing to 
walk instead of 
drive, taking 
the stairs, or 
adding a short 
stretching 
session before 
bed can help 
maintain 
your routine. 
Consistent 
activity is 
key, and a 
regular habit 
of movement 
will support 
your heart 
health over the long term.

 If you’re new to exercise or haven’t been active 
for a while, start slowly and build up gradually. Doing 
too much too soon can lead to injury and make it harder 
to stick with a routine. Setting small, realistic goals—
like a short daily walk or five minutes of stretching—
can help you develop consistency.

 Exercise has a “dose-response” effect, meaning 
the more consistently you engage in it, the greater the 
benefits you’ll see. Regular physical activity strengthens 
your heart and blood vessels, reduces cholesterol, and 
lowers body weight—all of which help keep blood 
pressure in a healthy range. The effects of exercise on 
blood pressure can last up to 24 hours after a workout, 
so daily or nearly daily activity is ideal.

Beyond blood pressure control, exercise improves 
mood, increases energy levels, and helps with sleep, 
all of which contribute to better health. With regular 
exercise, you’re making a long-term investment in your 
heart health and reducing the risk of heart disease, 
stroke, and other blood pressure-related issues.

Exercise is one of the best tools for keeping blood 
pressure in check and supporting heart health. By 
blending aerobic activity, strength training, flexibility 
exercises, and short high-intensity sessions, you can 
build a balanced fitness routine with lasting benefits. 
During the holidays, if you find yourself at a tense 
dinner table or feeling the urge to jump into a family 
argument, remember to put yourself first. Take a break 
by stretching, going for a walk, or hitting the gym. Your 
blood pressure—and your peace of mind—will thank 
you.


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.


OUT TO PASTOR 

A Weekly Religion Column by Rev. James Snyder

I DIDN'T KNOW I LOVED IT THAT MUCH!

One important thing I have learned is that you don’t appreciate something until 
it’s missing. I’ve learned that by many things that I just took for granted.

Last week, for example, I had some problems with my truck, so I had to take it 
in for service. It took longer than expected, but that’s how life is.

I had a doctor’s appointment across town that day, and I wasn’t expecting my truck to be unavailable. 
I knew I would have to make different arrangements.

I had two choices. First, I could cancel my doctor’s appointment, but you know how that can 
be trying to reschedule the next appointment. Second, I could ask The Gracious Mistress of the 
Parsonage if I could drive her sissy van across town to my doctor’s appointment.

I cannot tell you how hard I wrestled with that. I did not want to cancel my appointment, and 
I did not want to drive that sissy van. Sometimes, life offers you situations just like this. No 
matter your choice, it will not be the right one.

Finally, I put my pride in my back pocket and asked The Gracious Mistress of the Parsonage if 
I could use her sissy van to go to my doctor’s appointment.

It’s been a long time since I’ve seen her smile like that. She said, “Of course, my dear. You can 
take my car and go to your doctor’s appointment.” Then she giggled. I hate it when she giggles.

Standing at the door with the keys in her hands, as I was going out, she handed them to me and 
said, “Drive safely.” Then, another one of her giggles.

I took the keys and thanked her for allowing me to use her sissy van. I looked at her with an 
artificial smile and said, “Thank you my dear. I promise I’ll drive safely.” Of course, I don’t 
know what that means.

The first chore I had with the sissy van was opening the door and getting inside. There was no 
way I was going to get inside that sissy van the way it was set. I had to push the seat back as far 
as it would go. Then I got in the seat behind the steering wheel, squishing my body as I got in.

No matter how far back I pushed the seat, my knees were still under my chin.

Next was the steering wheel. It took me 10 minutes to figure out how to adjust that steering 
wheel, and I still couldn’t get it to where it was comfortable for me to steer. I was beginning 
to remember the last time I was in the sissy van, and those weren’t such pleasant memories.

The next thing was the mirrors; the mirror inside the sissy van and the two mirrors outside on 
each side of the vehicle. It took me a while to figure out how to do that because it’s been a long 
time since I adjusted any mirrors in my vehicle.

I did have somewhat of a scare with the indoor mirror. As I adjusted it, a very scary face 
popped into view. I almost screamed, but then realized it was my face.

Finally, I got everything pretty close to normal and was ready to leave. I put the key in, turned 
it, and the sissy van started up right away. I sighed a deep sigh of relief.

I slowly put it in reverse and backed out of the driveway. Standing in the doorway of our house 
as I was leaving was The Gracious Mistress of the Parsonage, laughing and waving at me as if 
she was crazy.

Finally, I was on my way to my doctor’s appointment. As I was driving, I was so nervous I was 
wondering if maybe I should make an appointment to see a psychiatrist. I was crazy at this 
moment.

I finally could settle down and enjoy the ride.

When I arrived at the doctor’s office, I pulled in and parked the sissy van. I thought everything 
was in order, but then I tried to get out of the sissy van.

The door opened relatively quickly, but that’s as far as it went. I twisted and turned, but I could 
not get out of my seat. My legs were jammed under the steering wheel, and I couldn’t twist.

If only Chubby Checker could be here to help me twist.

It took me rather a few minutes, and I eventually was able to extract my body from the sissy 
van slowly. I got out, stood up, and looked back to ensure all of me was extracted.

Driving back after my doctor’s appointment, I happened to think of how much I loved my 
truck. Everything about it fits me perfectly, and driving it is my greatest pleasure.

I didn’t know how much I loved my truck, and I was forced to drive The Gracious Mistress of 
the Parsonage’s sissy van. When I return, I will spend a little time telling my truck how much 
I appreciate it.

I often think about what the Apostle Paul said, “We are bound to thank God always for you, 
brethren, as it is meet, because that your faith groweth exceedingly, and the charity of every 
one of you all toward each other aboundeth” (2 Thessalonians 1:33).

I am committed to thanking God for everyone in my life while I can still do it.

Dr. James L. Snyder lives in Ocala, FL with the Gracious Mistress of the Parsonage. 


HOW TO CHOOSE A MEMORY CARE

UNIT FOR A LOVED ONE WITH DEMENTIA

Dear Savvy Senior:

My dad has dementia and has gotten to the point that he 
can’t live at home any longer. I need to find a good memory 
care residential facility for him but don’t know where to turn. 
Any suggestions?

Only Daughter

Dear Only:

Choosing a good memory care residential unit for a loved 
one with dementia is a very important decision that requires 
careful evaluation and some homework.

Most memory care units, sometimes called special care 
units, are housed within assisted living or nursing home 
facilities. At their best, they offer staff extensively trained 
in caring for people with dementia, individualized care 
that minimizes the use of dangerous psychotropic drugs, 
a home-like environment and activities that improve resident’s 
quality of life. But at their worst, they can offer little 
more than a locked door. Here are some steps that can help 
you find a good facility and avoid a bad one. 

Make a list: To identify some good memory care residential 
units in your area ask your dad’s doctor for a referral or use 
an online search tool like Caring.com. Make sure the facilities 
on your list are close to family members and friends 
who can visit often, because residents with frequent visitors 
usually get better care.

Research your options: Once you’ve made a list, call your 
local long-term care ombudsman (see LTCombudsman.org 
for contact information). This is a government official who 
investigates assisted living and nursing home complaints 
and can tell you which facilities have had problems in the 
past.

If you’re looking at a memory care unit within a nursing 
home facility, use Medicare’s nursing home compare tool 
(Medicare.gov/care-compare), which provides a 5-star rating 
system.

Call the facilities: Once you’ve identified a few good facilities, 
call them to find out if they have any vacancies, if they 
provide the types of services your father needs, what they 
charge and if they accept Medicaid.

Tour your top choices: During your tour, notice the cleanness 
and smell of the facility. Is it homey and inviting? Does 
the staff seem responsive and kind to its residents? Also be 
sure to taste the food, and talk to the current resident’s family 
members, if available.

Also, ask about staff screening and training procedures, 
their turnover rate, and their staff-to-resident ratio. Make 
sure they provide quality activities to keep your dad engaged 
and find out how they respond to residents who may 
wander or become aggressive.

Because transitions can be unsettling for dementia suffers, 
make sure that your dad will be able to remain at the facility 
for the foreseeable future. And find out what, if any, health 
conditions might require him to leave the facility or move 
to a higher and more expansive level of care.

It’s also a good idea to make multiple visits to the facility 
including an unscheduled visit in the evening or weekend 
when the staff is more likely to be stretched thin.

To help you choose a good facility, the Alzheimer’s Association 
offers a list of questions to ask at CommunityResourceFinder.
org/Alz/Tips – click on “Tips for choosing a 
residential care facility” under Housing Options.

Paying for care: The national average costs for memory care 
within an assisted living facility is over $6,000 per month, 
and over $8,500/month for nursing home care, but costs 
can vary widely depending on location and services.

Since Medicare does not cover long-term care, most residents 
pay for care from either personal savings, a long-term 
care insurance policy or through Medicaid (if available) 
once their savings are depleted. Or, if your dad is a veteran, 
he may be able to get funds through the VA’s Aid and Attendance 
benefit. To learn more, ask the facility director or 
contact the regional VA benefit office at 800–827–1000.

Send your senior questions to: Savvy Senior, P.O. Box 5443, 
Norman, OK 73070, or visit SavvySenior.org. Jim Miller is 
a contributor to the NBC Today show and author of “The 
Savvy Senior” book.

Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email:editor@mtnviewsnews.com Website: www.mtnviewsnews.com