Healthy AgingLive your best life at 40, 50, 60 and beyond

What’s your aging IQ?

Separate the facts from the myths

Aging Well:

Stories of five women whodefine healthy aging

Health Connection:

The link between mindand body

Presenting Sponsor:

As seen in the December 2008 issueof Indianapolis Woman magazine

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Healthy 2 Aging

Let me tell you about Olivia. I was 22years old and fresh out of college when Imoved to Washington, D.C., to work inthe blood bank at Walter Reed ArmyMedical Center. It did not take longbefore I became good friends with Olivia.

This energetic, fun-loving, hard-workingnurse with a warm personality drew peopleto her. Many of those people, like me, werealmost 40 years her junior and still had trouble keeping up withher. Olivia became my model for successful aging and continuesto inspire me.

Healthy aging begins with caring for our most basic physicaland mental needs. Nutrition plays a critical role in how we age.Olivia enjoyed eating out but always ate in moderation andincluded a wide variety of fruits, vegetables and calcium-richfoods in her diet. She maintained a trim figure by swimmingseveral times a week and walking. These habits helped herward off heart disease and diabetes, while maintaining muscleand bone strength.

Olivia was very social and never missed a party. I rememberinviting her to my first attempt at throwing a dinner party in mynew apartment. My cooking was a disaster that night, but thanksto Olivia, we laughed all evening. Laughter is a great antidote toaging, and we need to be able to laugh at ourselves.

The food at Olivia’s retirement party was much better thanmy cooking. I still vividly remember her dancing and singing thelyrics, “Take this job and shove it,” as she ended more than40 years of nursing and transitioned to new interests andactivities.

I watched over the years how Olivia cared for herself andnever missed a recommended vaccine or cancer screening.She aged successfully, and her health continues to allow her toenjoy life. Her health also allowed her to continue to helpothers well beyond her working years.

We need strong role models in our lives, and Olivia served mewell. I think of her when I’m swimming laps or enjoying a girls’night out. I feel fortunate I met Olivia early in my life andlearned the formula for healthy aging can be a lot of fun. I hopethe role models in this issue inspire you.

Judy Monroe, M.D.State Health Commissioner

Embrace LifeNo matter your age, it’s a state of mind

TOGETHER, LET’S CHANGE THE MENTALITY THAT “GETTING OLD” IS

something to dread. Life expectancy for American women is now 80.4 years,but let’s not just live longer. Let’s live better!

As public health professionals representing different decades of life, wewant to share what healthy aging means to us and encourage you toreshape your own views on aging.

Tanya Parrish, 34, Director of the Office of Women’s Health:“I know how to lead a healthy lifestyle … but it doesn’t always come naturally.

At this stage in life, my biggest motivation for healthy living is my daughters. Iwant them to establish a healthy relationship with food and learn to enjoy physi-cal activity. Tobacco addiction has never been a part of my life. My daughtersalready know the dangers of smoking and I hope that stays with them as teens.

For me, aging well means finding balance; acknowledging my missteps alongthe way; and striving for improvement — not perfection. I make time forfamily, friends, work, and for ME. Stress is a part of everyone’s lives. While mynatural tendency is to drown my troubles in chocolate cake, I know there arehealthier alternatives. Walking or quiet reflection produce lasting, positive results.

I’m still a work in progress … but by “practicing what I preach” abouthealthy lifestyles, I try to set a good example for my daughters and plan to bealive and well to enjoy my grandchildren some day.”

Dr. Judy Ganser, 62, Medical Director with Maternal and Children’sSpecial Health Care Services:

“I believe that aging well means to continue being active physically andmentally as long as you can and being involved with your community andfamily in meaningful ways. Keep exercising your body and brain for a senseof well-being. As a doctor, I’m aware of the preventive measures I should takeand the health screenings I should have, but at times, I’ve neglected thosethings. Preparing healthy meals continues to be a challenge. As an activewoman, I also realize I need to get more rest. The realization of these healthygoals is important for all women. Put time for exercise on the calendar.Develop a hobby or your creative side. Spend more time with people who liftup your spirits. For me, it’s energizing to spend time with young people.

Living a healthier lifestyle can be difficult for women, especially those in the“sandwich” generation dealing with competing needs of children and parents. Butwe need to listen to what our bodies need and take time to act in our best interest.”

Different ages, different stages of life — it’s never too early or too lateto adopt healthy habits. Start today. Embrace life and live it to the fullest,no matter what age appears on your driver’s license!

Dear Readers:

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Healthy 3 Aging

Take the QuizTest your knowledge on all things aging (Answers on Page 14)

1. Perimenopause is the period leading up to menopause during which the ovaries gradually start to produce less estrogen.True False

2. Middle-aged and older adults should not exercise more than once a week due to the risk of injury. True False3. Older people don’t need as much sleep as younger people. True False4. Quitting smoking is the single most important factor to promote healthy physical aging. True False5. Once a woman reaches age 65, she can expect to live about another 10 years. True False6. It is important to get the recommended screenings and checkups in order to maintain good health and catch any problems early.

True False7. By the year 2030, more than 20 percent of the population will be older than 65. True False8. Exercise is not only good for physical health but also can reduce the risk of cognitive disorders, like Alzheimer’s.

True False9. After menopause, women no longer are interested in sex. True False10. If you didn’t practice healthy habits when you were young, it is too late to start now. True False

Table of ContentsLetter from Dr. Judy Monroe ......2

Embrace Life ................................2

Living Longer................................3

Take the Quiz ..............................3

Healthier Skin..................................4

Plant to Harvest ......................4-5

A Time of Transition........... ..........5

Achieving Balance ........................6

Nifty At 50................................6-7

Grow Older ... And Better ..........7

Images Of Aging ..........................8

Q&A ........................................8-9

Profile in Teamwork ................8-9

Sharper Thinking ..........................9

Aging and Technology ..................10

Quality Living ......................10-11

A Thin Line. ..............................11

An Out-Of-Body Experience......12

A Fulfilling Life ....................12-13

At Any Age ................................13

Know the Facts ........................14

Quiz Answers ............................14

Health Screening Guide ............15

Resources ................................16

Thank You to Our Sponsors ......16

We have known for some time that womenoutlive men. On average, a woman can expectto live almost seven years longer than her malecounterpart. On the surface this is good news,but it also creates challenges.

The additional years we gain often arecompounded by the reality that we may livewith some form of disability or another.Women are more likely to experience healthconditions that disproportionately impactolder persons, including bone fractures,pneumonia and cataracts. Studies show womenof various ethnic and racial backgrounds areeven more prone to these ailments andconditions than non-Hispanic Whites.

Many women today defy those odds byengaging in healthier lifestyles, becoming moreproactive about their health, and ultimatelyliving into their 80s, 90s and beyond.

One generation synonymous with thistrend is the baby boomers — people bornbetween 1946 and 1964, also known as thepost-war generation. Health is just one ofthe many arenas the baby boomers impact.

Three years from now, a large percentageof baby boomers will celebrate their 65thbirthdays. Despite the successes of thisgeneration, not all baby boomers willexperience the gift of longevity or leadproductive lives beyond their golden years.

Single minority women, living alone, who

Living LongerIncreased life spans present some

challenges for women

reach this milestonetypically will earnless than a two-wageearner family, have less discretionary incomeand smaller nest eggs. They’re at greater risk ofliving in poverty, a factor that significantlyaffects their health status. The uncertainty ofSocial Security creates additional concern,particularly when women older than 65 rely onSocial Security as their sole means of support.

Women’s health and aging matters are amajor concern in Indiana. The average womancan expect to live longer than ever before. TheCenters for Disease Control and Preventionreport the life expectancy for women whoreach 65 is nearly 20 additional years.

All Hoosiers should have the opportunity toreach this milestone and beyond. It’s importantthat we improve our health behaviors whilewe’re young. We also need to increase thenumber of culturally competent professionalsand support policy makers who can positivelyinfluence our health so all seniors, includingminorities, can reap the joys of aging, no matterhow many candles are on their birthday cake.

Nancy JewellPresident and CEOIndiana Minority Health Coalition

Healthy 4 Aging

EEveryone wants to look younger. As a

dermatologist for more than 25 years, manypatients have asked, “Dr. Sumrall, my skinlooks rough and old. Can you prescribe atopical cream to make me look younger?” Itis my duty to tell them what they don’talways like to hear.

Skin is a reflection of the inside of thebody. All the topical prescription creams inthe world will go only so far. Taking care ofyour body from the inside out will reduceskin irritations, blemishes, wrinkles anddryness and can aid in younger-lookingskin. Taking care of your skin on the outsideis only half of the battle.

Skin is the largest organ of your body. Itis affected by all environmental toxins, thefood you eat and aging.

One of the first steps to healthier-lookingskin is through detoxification. Detox canconsist of high-tech procedures done in amedical office to nutritional regimens aimedat cleansing your body.

To promote healthier skin, you alsoshould remember to take in adequatehydration — preferably half of your bodyweight in water in ounces each day — andget the proper amount of exercise.

Aging, menopause and changes in hor-

mones certainly can cause skin aging.Hormone Replacement Therapy can lead toimprovement in the skin. Talk to your doctorto find out whether HRT is right for you.

Take these steps to create glowing,younger looking skin:

> Always apply an SPF 30 sunscreen whenoutside. The consequences of “photoaging,” orprolonged exposure to the sun’s UV rays, areepidermal burning, which can lead to skincancer and older looking skin; loss of collagenand elasticity; immune suppression; andincrease in skin inflammation. The bestsunscreens contain some or all of theseingredients: zinc oxide, titanium dioxide,octocrylene, benzophenone and/or ethylhexylmethoxycinnamate.

> Get regular monthly facial treatmentsfor skin rejuvenation, such as microder-mabrasion or one of the many versions ofskin peels available today.

> Use topical skin stimulus creams, suchas tretinon, glycolic and niacrinamidecreams.

We’d all like to have younger-lookingskin. So start by taking care of your bodyfrom the inside out. Your skin naturally willrejuvenate and replenish itself, revealing ayounger, healthier-looking you.

Plant to HarvestMorella Dominguez Capriles, age 47, blooms as she agesby Deb Wezensky

MORELLA DOMINGUEZ CAPRILES HAS

noticed women often enter a new dimensionof living once they reach age 40. But sheembraces the transition.

“I feel that those changes make youbecome a better person,” she says. “I see lifedifferently.”

Dominguez values seeing life from amore mature perspective. She has learned tobloom wherever she’s planted. As a bilingualLatina, adjusting to living in a new culturehad its challenges. But those kinds of lifeexperiences, as well as the joy of her familyand friends, keep her growing in a positivedirection. Her appreciation of life’s “simple”things –– love of family and friends, healthand a future for the “good of all” –– hasgrown as well.

Despite a hectic schedule, Domingueztakes time to cultivate her relationships. Herthree children, ages 23, 21 and 14, are proofthat time spent nurturing others is a source ofjoy. “Just to see them grow, develop andbecome what Marco (her husband) and Ihave taught them to be is so rewarding. I amso proud of what we did with them,” she says.

Dominquez shares one of her secrets tosuccessful relationships: Listen. It’s a skillher parents instilled throughout herchildhood in Venezuela. “I believe that thelessons your parents give you are the reallife lessons — listen to your parents,” shesays. “Communication is crucial in everyrelationship. Listen, listen, listen.”

And she should know. Dominguez makesa point of looking for opportunities to buildbridges to those around her. “I believe thatour society is open … but we all have tocontribute to be better citizens of thiscountry. We all have to participate … wehave to believe in people,” she says.

Dominguez, having earned her degree incommunications at Butler University at age40, knows the power of having othersbelieve in you. “Participation from my family

Healthier SkinPreventative measures from the inside out

by Arthur J. Sumrall, M.D., American Board of Dermatology and the American Academyof Anti-Aging Medicine board certified and founder, Longevity Institute and Sumrall

Dermatology and Cosmetic Surgery

Healthy 5 Aging

Q: What issues should older

women and their spouses consider

when deciding to become pregnant?

A: Women in their 40s can safely havebabies, but several things must be kept inmind. It may be harder to conceive and themiscarriage rate is much higher. In addition,the risk of having a baby with a chromosomalanomaly increases proportional to yourage. The healthier a woman is going intopregnancy, the easier and safer it will be forher and her baby.

Q: When should couples seek

help with regard to infertility?

A: In this age group, it would be wise toseek preconceptual counseling from aprovider or genetic counselor. If a woman inher 40s is not pregnant within 6 months,professional help is warranted.

Q. What do women need to know

as changes in menstrual cycles start

to occur?

A: Perimenopause is the time leading upto menopause when the ovaries graduallystart to produce less estrogen. Menopause isreached when you have not had a menstrualperiod for one year. When a womanapproaches menopause, there is not enoughestrogen to thicken the uterine lining, andmenstrual periods and ovulation stop. Inyour 40s, increasing and decreasing hormonelevels can cause changes in your menstrualcycle which can be erratic but usually are notlife threatening.

Q. What should women know

about side effects of menopause?

A: As women approach menopause, manymay start having hot flushes (also known as hotflashes), sleep problems, vaginal changes andsexual changes. A hot flush is a sudden feeling

of heat that rushes to theupper body and face.Perimenopausal womenmay also encounter sleepproblems. You may haveinsomnia (trouble fallingasleep), or you may beawake long before yourusual time. Also, as yourestrogen levels decrease, changes take place inthe vagina. Over time, the vaginal lining getsthin, dryer and less flexible. Some womenhave vaginal burning and itching. Your sexdrive and sexual response may change in theperimenopausal years or beyond.

Q. What do women need to know

about postmenopausal hormone

therapy (HT)?

A: HT replaces the estrogen your body isno longer making. Estrogen is often prescribedas a daily pill but is also available as a patchor vaginal ring. One benefit of HT is therelief from menopausal symptoms. For about98 percent of women who take estrogen, hotflushes are relieved. Estrogen also treatsvaginal dryness and irritation. Women whotake estrogen have fewer urinary problems,such as infection and incontinence. HT canalso keep bones strong, which helps preventosteoporosis. However, HT is not risk free.Estrogen therapy causes the lining of theuterus to grow and can increase the risk ofuterine cancer. There also is an increasedrisk of breast cancer in women who usecombined hormone therapy. Hormonetherapy also modestly increases the risk ofheart attack, stroke and blood clots. You andyour provider should decide if HT is rightfor you by weighing your personal risksversus benefits.

A Time of transitionFrom childbearing to menopause

Q & A with Jeffrey M. Rothenberg, M.D., M.S. Associate Professor, Department ofOB/GYN Section Chief, General OB/GYN Indiana University School of Medicine

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and friends was very important. Theysupport everything I do. My husband andkids, all together helped me to study, read,interpret and do my homework … it reallytaught not only me, but my kids, aboutthe responsibilities of life,” she says.

A key element in helping Dominguezkeep those responsibilities in balance isexercise. A devoted wife, mother anddirector of multicultural affairs at theIndiana Minority Health Coalition, shestill finds time to work out. “I danceZumba, an exercise with Latin music thatmakes me forget my stress and have fun,”she says.

Very family oriented, her physicalactivities also include walking, bowlingand playing kickball with those sheloves. She also enjoys traveling, especiallyvisiting her parents and family in Venezuela.

Another key to Dominguez’s approachto aging gracefully: “No. 1 point is to loveyour neighbor, love your family and makesure you love yourself. Whatever you give,you will receive. Plant to harvest. Do goodalways,” she says.

The willingness to value others playsout in her work. “My work at the IndianaMinority Health Coalition gives me theopportunity to develop programs andpartnerships with other organizations withone common goal: help people. What elsecan I ask for?”

Dominguez has no plans of slowingdown any time soon. “Everything is mental,”she says. “If you are 100 years old, butyour spirit feels like 20 … you’ll havesome limitations –– but always you feel20. Be positive. Achieve your dreams byworking on them ... do what you want todo in life.”

Morella Dominguez Capriles, pictured with her husband,Marco, gained a new perspective on life after 40.

Jeffrey M. Rothenberg

CAchieving BalanceCan you take care of yourself and them too?

by Mary Guerriero Austrom, Ph.D., Wesley P. Martin Professor of Alzheimer’sDisease Education, Department of Psychiatry, Director of Education Core,Indiana Alzheimer Disease Center, Indiana University School of Medicine

Mary GuerrieroAustrom

AGE WAS ALWAYS JUST A NUMBER, UNTIL

the morning Ann Neal-Winston woke up tothe reality of being over 50. She asked God,“What happened?” But she decided not tosit around waiting for an answer. She’swaging a winning war against the “battle ofthe bulge.”

While dressing for work in the spring of2008, she tried on three suits only to findshe could not close the zipper on any of them.“It was more than I could bear,” she admits.

In 2005, Neal-Winston developedproblems with her back, arthritis and apinched sciatic nerve, health issues thatforced her retirement from teachingJazzercise. For 21 years she had owned andoperated a franchise. Finding relief from backpain was a long, drawn-out process. Afterexhausting all avenues with a health careprovider, she was scheduled for back surgery.However, she wasn’t comfortable with theidea of surgery.

“Three times I canceled the surgery,fearing my life would change dramaticallyand that I may not be able to resume myexercise program,” she says. After the thirdcancellation, Neal-Winston went to anacupuncturist.

After three months of treatment, shebegan to get relief. Six months later, she wassymptom free and no longer suffers pain.

However, getting back to her previouslevel of exercise hadn’t yet become a toppriority.

But that changed when she put on excessweight. One day, Neal-Winston took a goodlook in the mirror, front and back — withoutclothes. She didn’t feel good about herself.

“I had gained so much weight, I became

Nifty at 50Former Jazzercise franchisee Ann Neal-Winston, age 59, weighs in on aginggracefullyby Deb Wezensky

Healthy 6 Aging

Caring for an aging loved one can bestressful, especially if he or she is experiencingmental or physical health problems. When thecaregiver has a family of her own, job and otherresponsibilities, it can be extremely demanding.

With appropriate planning and time tocare for themselves, most can provide excellentcare to adult loved ones. The following copingstrategies can help:

Be good to yourself Remember you cannot take care of anyone

else without first taking care of yourself. Do notgive up everything important to you in orderto assume caregiving duties. Take time foryour own needs and interests, and try not tofeel guilty about it. Do not ignore your ownphysical health. Take time to go to your doctor.Eat right, exercise and get enough sleep.

Plan … then plan some more The more contingencies for which you are

prepared, the fewer stressors you will encounter.Find out about services available in yourcommunity, visit adult daycare centers andlong-term care facilities, and talk to an elderlaw attorney before needs arise. You canmake better decisions and remain moreobjective if you are not in a crisis situation.

Communicate with everyone Try to include all family members in

planning meetings. You can avoid potentialfamily conflicts if everyone is kept informed.

Maximize their independence Do not try to do everything for your loved

ones; allow them to maintain as muchindependence for as long as possible. Toooften, caregivers increase dependence by tryingto do too much for the care recipients. Donot worry about their clothes matching if itcreates frustration. Do not focus on whatthey can’t do.

Be realistic Before moving a relative in with you, first

answer the following questions:> Does that family member want to

move in with you?> Do you have enough space?> Have you discussed this with your family? > Do you have enough time to provide

the necessary care and supervision?> Can you handle the additional costs?> Are there other options available?

Keep your sense of humor Look for the joy in life; try to laugh a little

every day. A positive attitude has been shownto have beneficial effects on one’s copingability and overall quality of life.

Positive self-talkFocus on things you do well, and forgive

yourself and others for mistakes. Learn frommistakes and move on. Apologize to your carerecipient if you lose your patience or temper.

Ask for help when you need it Do not be a martyr! Asking for help is not a

sign of weakness but a sign of strength. Try tobe very specific about what kind of help youneed, and you will be more likely to receive it.

Join a support groupMany caregivers report they get the best

help and advice from support group memberswho have had similar experiences. It’s nice toknow you are not alone.

Exercising is a way of life for Ann Neal-Winston.

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Healthy 7 Aging

frightened,” Neal-Winston says. “Iattributed my weight gain to the naturalprocess of aging — sitting back and lettingthis just happen. I just needed to getback into my fitness regime.”

She joined a neighborhood gym. Eachmorning, Neal-Winston does 30 minutesof cardio followed by weight-lifting. Shealso runs and watches what she eats.

“Nothing makes me feel better thanto get the endorphins going,” she says.“And running manages stress for me.”

Her new approach to food and exerciseresulted in a drop of two clothing sizes.“Although I don’t count carbs, I do cutdown on them, especially unhealthy carbs.I find myself reading food labels, avoidingrefined and processed foods — trans fats,high-fructose corn syrup and anythingwhite, hydrogenated or fried,” she says.

Her renewed commitment to gettinghealthy paid off. The suits Neal-Winstononce couldn’t zip, now fit. “I don’t think Ihave lost much weight. Everything seems tohave ‘shifted’ into better spots,” she adds.

When asked how she now feels aboutbeing in her 50s and looking to a healthyfuture, Neal-Winston beams, “I want tolive to see my great-grandchildren. I wantto live well into my 80s and 90s. Agingdoesn’t bother me; not being around toage bothers me.”

To reach your own healthy aginggoals, she advises: “Do a vision board:Put a picture of yourself on the board oruse a picture of someone else that youwish to emulate. Put other things on theboard: goals, nemeses to overcome,relationships with family, etc.”

She urges others to be persistent inworking toward their goals, looking atthe board as a regular reminder. “Put itwhere you can see it every day,” Neal-Winston says.

Her approach to aging healthy also issupported by friendships. “I spend timewith my two older sisters, Muriel andJackie, who’ve convinced me that lifedoes get better with age. They tell me thatturning 60 is an awesome experience.”She also listens to the wisdom of a smallgroup of female friends.

“My view on aging is best said by oneof these ‘Golden Girlfriends,’ Billie Toler:‘As you age, your health becomes yourbest friend.’”

Optimal aging — growing older and betterat the same time — focuses on the body, mindand spirit. Daily decisions that include healthychoices will impact how you face the transitionsand triumphs as you age.

They also can improve your skills in timemanagement.

Do the math. There are 168 hours in oneweek. Thirty minutes of exercise per day onsix out of the seven days equals three hoursper week. This is a small amount of time toinvest for future quality of life benefits thatinclude improved mobility, flexibility andadaptability. This type of time managementis essential as you ease into the changes oflife presented by aging.

Whether facing a new career, new goal,new role or new opportunity you want to beready, willing and able to meet the challenge.That means taking an inventory of yourcurrent state.

Where are you on a scale of 1-10 inregard to wellness and physical activity?

1______________5______________10

Start there and begin building physicalactivity into your day. Thirty minutes perday is recommended by the AmericanCollege of Sports Medicine. The goodnews is it doesn’t have to be done in onesession. Keep in mind that just three 10-minute sessions of physical activity add upto the recommended 30 minutes per day.

You can incorporate activity into your dailylife where you are and affect change that makesa difference. There are plenty of exercises thatdo not require working out at a gym. Stand upand sit down several times. Do arm push-upsleaning on the desk, kitchen counter, officewall or staircase. Try seated leg/kneeextensions, with or without ankle weights.Build up to tricep dips from the edge of yourchair or stairs. Use a figure 8 band that fits inyour purse or desk drawer for biceps/tricepscurls and extensions. While grocery shopping,hold on to the cart and practice doing heelraises or balancing on one foot. Store hand-held

weights next to the comfy chair at home to doshoulder shrugs, arm rows, overhead press andside bends during TV commercials, andyou’ll easily get in 30 minutes.

Daily exercise and activity: > Builds strength of body, mind and

spirit that promote optimal aging; > Reduces the risk factors associated

with physical challenges as you age; and > Promotes a positive attitude and

reduces stress.We are living longer, but are we living

better? The fact is the majority of chronicdiseases appearing in older adults — heartdisease, stroke, lung disease, cancer, diabetes,fibromyalgia and arthritis — can be prevented,postponed or treated with exercise andproper nutrition. As a wise sage once said,“Make time to exercise, or you will have totake time to be sick.”

Optimal aging encompasses the holisticapproach of addressing the body, mind andspirit. Prioritize your life and gain the benefitsof exercise. Know this: You are valued, youare worth it and you can do it.

Contemplate this wise mantra:Start where you are.

Do what you can. Do it to the best of your ability.

Do it as often as possible. Never ever stop.

Grow Older… and BetterMake physical activity a part of

your daily lifeby Sandee Westfall, M.S., Gerintology

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Healthy 8 Aging

BEING A GRANDPARENT IS GREAT. But a lotmay have changed since you had your children.The following advice updates you with thelatest health and safety issues regarding children.

Q: My new grandchild will be spendingthe day with me. What do I need to knowabout naptime sleeping arrangements?

A: Safe infant sleep guidelines, which haveled to a decrease in Sudden Infant DeathSyndrome, include:

> Putting babies to sleep on their backs atall times.

> Placing babies to sleep in an approvedcrib, bassinette or cradle.

> Using a tightly fitted crib sheet only.Do not use pillows or bumper pads.

> Putting baby in a sleeper or “sleep sack”instead of using a blanket.

Learn more at www.healthychildcare.org.Also, log on www.clarian.org to learn how tosafely soothe babies.

Q: How do I safely travel with my grandkid?A: Under Indiana state law:> Infants must ride in a rear-facing car

seat in the middle of the back seat until 1year of age and at least 20 pounds.

> Toddlers and preschoolers must ridein a forward-facing car seat in the back seat.

> Older children must ride in a booster seatuntil they are 8 or are 4-feet, 9-inches tall.

> All children ages 8 and older ride in theback seat and wear a seat belt. Learn more atwww.preventinjury.org.

Q: My friend’s granddaughter recently gotinto her medications. This scares me. How canI protect my grandchild’s safety?

Q&A with Lisa Crane, RN, Childbirth Education Coordinator, Clarian Health

Images surround us in the popular mediaand guide our perceptions of what is “normal”for every aspect of life. We are shown howwe “should” look and dress, what products we“need” for our homes and what vehicle we“must” drive if we want to fit in and feel good.

Marketing messages focus on youthfulnessand imply changes associated with aging areneither accepted nor embraced in our culture.Everyone experiences changes in appearanceand with abilities over the life course. However,the emphasis on youth in our cultureinsinuates our age-related changes should beavoided — or if possible — even reversed.

Commercialism exerts so much pressurewe often feel guilty for not trying to fightback the “signs” of aging. This contributes toageism, which results in prejudices anddiscrimination directed toward self or othersand can contribute to feelings of insecurity.

Images of AgingCultivate a positive self-perception to age well

by Tamara Wolske, MS, Academic Program Director and Instructor inGerontology, University of Indianapolis, Center for Aging & Community

Research reveals thatif we allow ourselves tobe convinced we are any less worthy basedon evidence of our age, we will experiencea self-fulfilling prophecy and become whatwe believe. This has serious implicationsfor how well we fare in our later years.

The good news is that we have theability to shape our self-perception andpositively influence how others view us.When we present a positive image ofourselves it directly affects the responsewe receive from others. The key is to revealthat who we are is so much more importantthan just our mirrored reflections.

A focus on aging well rather thanreclaiming youth can help to successfullynegotiate the natural changes that occurand create a new image of aging womenfor the world to embrace.

Tamara Wolske

MARTHA WHITE HAS

raised three children andis tackling parenting asecond time around atage 69. It “takes quite a bitof energy,” she shares.

She should know. She’shad legal guardianship ofher grandson, Chad, since he was just 6months old. He is now 13.

“I’m the mother, I’m the father, and I’mthe sister and the brother,” she says.

From the beginning, White was met withmany challenges. She felt isolated. “I didn’tknow of any other grandparents raisinggrandchildren,” she says. And, raising a childwhile single and on a fixed income wasemotionally and physically demanding.

Fortunately, she found support that enabledher to be a loving grandmother/parent andstill take care of herself. While enrolling Chadfor a preschool camp, a worker at the MartinLuther King Center introduced White to asupport group, Second Time Around.

“I found out that someone besides me isdealing with problems with his or her children.We exchange information, we support eachother and we are there for each other. It’s likea family,” she says.

It’s a setting where White and others sharethe joy of raising a grandchild while

Profile in TeamworkMartha White, age 69, gets supportfor “the second time around’” parentingby Deb Wezensky

Martha White withgrandson Chad

DDramatic changes in life expectancy over

the past century have resulted in increasednumbers and proportion of the populationolder than 65. At the turn of the last century,about 4 percent of the U.S. population wasolder than age 65. Today, that percentagehas risen to 13 percent, and it is likely to riseto more than 20 percent by 2030.

The cognitive as well as physical health ofthis age group impacts us all, so we need tounderstand what each of us can do to staysharp as we age.

The Alzheimer’s Association has a programcalled Maintain Your Brain, which can bereviewed at www.alz.org. It promotes the ideathat you can maintain a healthy brain andreduce the risk of dementia by paying attentionto lifestyle factors and controlling diseases,such as hypertension and diabetes.

Research shows people who exerciseregularly, have social connections, havementally challenging jobs or hobbies, eat plentyof fruits and vegetables and keep a healthyweight have a lower risk of Alzheimer’s disease.

The following lifestyle habits have beenshown to lower risk of brain disease:

> Physical activity: Brisk walking for 30to 60 minutes five times a week is beneficial.Other cardio activities like swimming, bikingand jogging also are helpful, but check withyour doctor before starting any new activity.

> Mental activity: Engaging inmentally challenging activities, such ascrossword puzzles, card games, memorizingseven-digit phone numbers, and playing orcoaching sports that require strategy, aregood for your cognitive health. A clinical

trial funded by the National Institutes ofHealth, found that cognitive “training sessions”improved memory, concentration and problem-solving skills in healthy adults ages 65 andolder. The results were powerful and longlasting: They effectively erased seven to 14years of normal cognitive decline, and theresults lasted for at least two years. A commontheme has emerged from all the research:Cognitive training can improve older adults’ability to maintain daily activities.

> Social activity: Supportive relation-ships are an important element of effectiveaging. The more contact you have with others asyou age, the better you may be at retainingmental sharpness. A study reported in the NewEngland Journal of Medicine found thatpeople who engaged in leisure activities, suchas learning to play a musical instrument ordancing, were less likely to develop dementia.Dancing may be especially beneficial to thebrain because it combines physical activitywith social interaction and often involves acognitive challenge in learning dance steps.

> Maintain a healthy heart:

Controlling high blood pressure, reducinghigh cholesterol and controlling the risk ofdiabetes help keep your heart healthy, whichhas been linked to a healthy brain. Expertssay a healthy heart and well-functioningarteries can get blood to the brain and keepit active and healthy as well.

> Eat a healthy diet: A brain-healthydiet includes plenty of green, leafy vegetables,dark-colored fruit and foods rich in omega-3fatty acids, such as flaxseeds, walnuts andfatty fish like salmon.

Healthy 9 Aging

A: Check your home and remove anysmall objects or medications within reach of asmall child. Never hesitate to call the PoisonControl Center at (800) 222-1222 if yoususpect your grandchild has come in contactwith a poisonous substance. Unfortunately,some youth may experiment with medicationsto get high, so keep them safely stored away.Log on www.theantidrug.com.

Sharper ThinkingSeveral lifestyle habits provide the keys

to keeping your mind healthyby Mary Guerriero Austrom, Ph.D., Wesley P. Martin Professor of Alzheimer’s DiseaseEducation, Department of Psychiatry, Director of Education Core, Indiana Alzheimer

Disease Center, Indiana University School of Medicine

exchanging tips to balance personal demandson time and energy. And since her grandsonhas special needs, it’s also been a wellspringof community resources to help her provideguidance to her grandson needs to grow intoa well-rounded young man.

But it also has taken persistence, patienceand prayer on White’s part.

As a kindergartener, Chad could read andwrite but he “was always into something …always fighting,” White says. “He was havingtantrums. I knew something just wasn’t right.”

He went through a series of tests at RileyChildren’s Hospital, where he was diagnosedwith Attention Deficit Hyperactivity Disorder.He underwent counseling at Riley and laterenrolled in Cold Spring School, an IPS magnetschool with smaller class sizes. He alsoreceived counseling at Wishard Hospital andtook medication to control his symptoms.

Chad’s success has come at a price. Whiteconfides, “I have invested every piece of me… time, whatever else that I have, I haveinvested it in Chad. I felt it was my duty tosee to it he is able to survive, produce, giveback and be able to take care of himself in amanner that brings him success in life.”

To keep up with her grandson, she walks forexercise and eats right by limiting fried foodsand sugar. She also gets regular checkups.

White entreats grandparents to be strongand believe in their wisdom.

“This is a different world,” she says. “It isup to us, as adults, to find a way to be ableto do what we need to do –– to disciplineour kids, to protect our kids, to be sure thatthey are OK.”

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Healthy 10 Aging

Today, we reap the benefits of improvedquality of health care and are living longer, oftenhealthier, lives. However, as we age, moremedical services, resources and support optionsare often needed to maintain our quality of life.

Physical challenges or disabilities can belife-long from birth or acquired as we age.Regardless of your situation, you and your lovedones still can enjoy a life of independence,continued growth and fulfillment.

Community resources, such as Easter SealsCrossroads, help those with special needs tofocus on the person’s abilities.

Q: How does Easter Seals

Crossroads promote healthy aging?

A: Easter Seals Crossroads promotes‘growth, independence and dignity’ for peoplewith special needs. No matter our age orsituation, these should always remain inconstant focus as we move through life’smany chapters.

Q: What services are available for

dealing with the challenges of aging

or other disabilities?

A: As we age, all of our five senses, aswell as our cognitive and physical abilities,decline naturally. Because Easter SealsCrossroads is a premiere provider of com-prehensive services to individuals withbarriers to independence — no matter whatthose barriers are — our agency is a naturalpartner for people as they encounter agingissues. Medical rehabilitation therapy servicesalways have been an integral part of Easter SealsCrossroads. Physical therapy, occupationaltherapy and speech therapy are mainstays of ourprogram offerings to address range of motion,stamina, daily living and communication.We also provide niche programs especiallytuned to the aging population. The EasterSeals Crossroads programs include Low VisionIn-Home services, driver evaluation andtraining, Physical Medicine & RehabilitationClinic, Assistive Technology Center andAdult Day Service.

Quality Living Make use of the resources to help you live better

Q&A with Chuck Dietzen, M.D., Medical Director, Easter Seals Crossroads

Q: How are the services customized

to emphasize an individual’s abilities?

A: No two people are alike. BecauseEaster Seals Crossroads embraces this conceptwhen it comes to our consumers, each person’srecommended course of evaluation, therapyprogram or other type of service is tailoredjust for him or her and the specific needs. Nocookie-cutter solutions for you or your lovedone! Because we are multi-disciplined and allour departments are contained under oneroof, Easter Seals Crossroads offers the perfectopportunity to provide a collaborative teamapproach for our consumers to ensure alltheir individual needs are met in the mosteffective manner possible.

Q: How does the driver evaluation

and training program promote the

health and safety of those dealing

with age-related changes or other

disabilities?

A: Driving is a key component tomaintaining one’s independence. Yet physical,mental and/or sensory skill changes canchallenge safe driving ability for an olderdriver. Our driving program staff includesoccupational therapists who are certified driverrehabilitation specialists who work closelywith the driver’s physician and the IndianaBMV. We use research-based evaluationtools, plus behind-the-wheel and clinicalassessments. Low vision and bioptic drivers,previous drivers who need retraining due toa change in their ability, and drivers whonow need vehicle modification or otheradaptive equipment –– these are but a few ofthe age-related issues that can be overcomewith help from Easter Seals Crossroads.

Q: What kinds of new technology

and resources are available to help

deal with a decrease in vision?

A: New products to assist people withlow or no vision appear in the marketplaceon a daily basis. From handheld magnifiersto enhanced computer technology, the

Dr. Chuck Dietzen

FOR BABY BOOMERS, TODAY’S BUZZ-WORDS defining the future are “aging inplace.” Boomers are active and independent,and they want to stay that way — in thecomfort and security of their homes.

Preparing for the “golden years” takesthought, planning and access to resources.Issues you need to think through mayinclude modifications to your home,continued education, training to re-enterthe work force, legal issues in consultationwith an elder lawyer, retirement planningand assistive technology.

Just name your need and an assistivetechnology solution exists:

> Large-print cell phones > Big-button TV remotes> Flashing doorbells> Adaptive gardening tools> Talking computers and book readers> Braille PDAs> Bluetooth-enabled prostheticsSince 1979, Easter Seals Crossroads

has been the premiere provider of ATservices throughout Indiana. Devicedemonstrations, device loans, alternativefinancing options, recycled computers,trainings and conferences, and information/referral programs are among the servicesprovided by the INDATA Project at EasterSeals Crossroads. For more informationon how assistive technology can help youor someone you know, call (317) 466-2013or log on www.eastersealstech.com.

Source: Easter Seals Crossroads

The JORDY (Joint Optical Reflective Display)Magnifier enables this legally blind woman to workthrough newfound “sight.”

Aging andTechnologyKeep your independence as you age

Healthy 11 Aging

world of Assistive Technology is constantlychanging. It is best to always check withyour ophthalmologist or primary carephysician to find out if a new product isappropriate for your need.

Q: What support is available that

increases or maintains personal

independence by maximizing one’s

ability to move freely?

A: No magic answer here. The tried-and-true disciplines of physical therapy andoccupational therapy are still the “must dos”for people who want to regain, maintain orenhance their ability to move. Building strengthis a key to helping us maintain our sense ofbalance, which helps protect us against falls andpotential broken bones. Common sense alwaysshould prevail: sensible shoes, nonrestrictiveclothing, good lighting, less clutter, takingyour time; the list goes on and on.

Q: How are the needs of our Deaf

community being met?

A: An ongoing issue is that there neverseems to be enough qualified American SignLanguage interpreters. One of the newersolutions to this problem is video remoteinterpreting, which utilizes a camera-monitorsystem over the Internet. VRI allows theinterpreter to provide the Deaf consumer with“instantaneous” service — no travel time orpre-arrangement required — a true blessingin a medical crisis or courtroom situation.VRI can provide top-quality, convenient andcost-effective ASL interpretation for not onlythe Deaf community but also for the hearingpopulation who serve the Deaf: physicians,dentists, realtors, bankers, for example. DeafCommunity Services, the oldest agency of itstype in Central Indiana, is a now a division ofEaster Seals Crossroads and offers VRI alongwith other services and programs for the Deaf.

Q: What advice do you have for

caregivers of those living with age-

related challenges or other disabilities?

A: Always strive to respect — and maximize— their independence. Always strive tomaintain their access to the world and tonew opportunities. Above all, always strive tohave patience and a lot of love.

AFTER A THREE-WEEK SEARCH, HARRIET

Westell, 73, laughs and cries as her newlyrecovered dog, Benjie, bounds into the familyroom. Westell also expresses these mixedemotions as she talks about her earlyretirement, challenging health issues andfinancial concerns.

A disabled leg and gnarled hands arephysical reminders of the rheumatoid arthritisthat became debilitating in 1991, causingher to leave a nursing career. “I miss teachingand working with people,” she says.

At times, Westell is dismayed by her lackof mobility. To counter that feeling, she callsto mind the things she still can do.

This was not always her situation. In a “pastlife,” Westell spent 38 years in a successfulnursing career, teaching nurses self-care aswell as how to become expert members of ahealth care team.

Westell’s identity has been shaped by bothher work as a health care administrator and asa former nun. At age 16, she entered the activeFranciscan order of Wheaton, Ill., whichreveres service and meditative prayer, as SisterM. Crescentia, O.S.F. Upon graduation, herdual status as nun and nurse provided heropportunities in nursing as a floor supervisor.

Her nursing and administrative skillswere put to use in hospitals across the country,including Illinois, Wisconsin and Texas.

Leaving the order in 1968 to care for heraging parents, she used her retirement funds tobuy a home to accommodate her enlargedfamily. Though they enjoyed their growingrelationship, the decision was financially costly.

Westell’s career ended in 1991 whenarthritis made nursing no longer possible.

A Thin LineHarriet Westell, age 73, traverses a life of selfless service and retirement survival

by Deb Wezensky

“Some days it’s hard to move around. Witharthritis you have to keep moving. I just wishI could do something like needlework. Iread, but it’s hard to hold books. I get tired.”

Westell’s financial concerns also demandher attention. She depends on disability andSocial Security — not enough to maintainher current lifestyle.

“We’re going to leave our house here. It’shard; I’ve been sick so long … I’ve had bothbreasts removed due to cancer. But as anurse, I’ve always tried to work with people–– now I have to work with myself. And I’vebeen blessed in so many ways,” she says.

A recent blessing is the care Westellreceives from her CICOA (Central IndianaCouncil on Aging) care management teamincluding Crystal Bessler, her care managerand Latishia Ware, her in-home care provider.

“We make sure she gets the care sheneeds,” Bessler says.

Westell admits her situation is partiallydue to poor money management, in additionto her ongoing health concerns. She advisesothers approaching retirement to “be sure ofwhat you are going to have. Keep a goodretirement fund to fall back on. You have tothink about what you can do … Maybeyou’ll have to live with somebody to care foryou and to share expenses.

“As you get older, you realize the mistakesyou’ve made. Sometimes you just can’t haveeverything. You have to look at the goodthings all along your life,” she shares.

Westell plans to make the most of herretirement by continuing to count herblessings and enjoy the moments that eachday brings her way.

Harriet Westell (right) sharesa laugh with care managerCrystal Bessler.

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ANNABEL HARTMAN KNOWS EXACTLY WHO

she is and how she can remain a healthy andactive woman — at age 93. Leading anactive, healthy life has allowed Hartman tobask in the glow of her golden years.

“I am a healthy person. I’ve never dyed myhair; it’s always short. I like nature, doing allkinds of outdoor things. I was made for rearingboys,” says the mother of four sons, Lowell,Worth, and fraternal twins, Elden and Howard,who were born when she was almost 39.

Keeping a full calendar, she participates inwater aerobics five days a week and yogatwice a week. She shares meals with family,lunches out with friends, attends concerts atRobin Run Retirement Center, watchesPurdue sports on television and participatesin Women in Black monthly demonstrationson Indy’s Monument Circle.

Named for Edgar Allan Poe’s poem“Annabel Lee,” Hartman made a career of

staying socially engaged. She and Grover, herhusband of 46 years, served as ambassadors forIndianapolis under Mayor William Hudnut III.They attended conferences and seminarswith people from other faith communities.She participated in many women’s groups andacted in community theater roles.

Hartman’s community involvement shapedher outlook on life, “I learned the good pointsabout every group and have friends in manydifferent groups. That’s been enriching to me;that convinces me that we all must honor theexperience of other people,” she says.

Though she thoroughly enjoyed the first halfof her life, Hartman, a widow for 20 years, hasswitched gears and embraced aging: “I’mgrateful to be healthy,” she says. “Geneshave something to do with that. I have lived aclean life — no tobacco, no alcohol — and I tryto eat well. I’ve been fortunate to have hadno accidents. That’s what I call ‘luck.’”

Then there’s her attitude about aging.

A Fulfilling LifeAnnabel Hartman, age 93, “slowsdown” by keeping a full calendarby Deb Wezensky

Ageism can play subtle tricks with ourlanguage. How many times have you heardsomeone compliment “old people” withphrases like, “She’s a young looking 80-year-old, isn’t she?” or, “She sure doesn’t look 80,does she?” Well, my question is, why givethe credit to youth? Gloria Steinem wasgiving a press conference a few years ago andit happened to be her 50th birthday. Areporter commented “You look fantastic for50.” Ms. Steinem responded, “This is what50 looks like!”

What we need to realize is that beingvibrant, being sexy, being beautiful is justanother way of aging well. In fact, as OliverWendell Holmes once said, “Youth is wastedon the young.”

Part of our problem lies with the unexam-ined assumption that aging is about time andthe body. Of course, in many ways thestatement is true. As time passes, our bodiesage and we should be thankful for it, giventhe alternative. But what a self-destructiveand limiting assumption it is to maintainthis narrow view. For a moment, let’s considerthat aging is not about time and the bodybut about place and relationships.

Imagine yourself in a wheelchair confrontedby a set of steps. Possibly you and manyothers would consider you disabled. Nowimagine that the steps are replaced with a

An Out-of-bodyExperience

As you age, honor the person you’re becomingby Philip B. Stafford, Ph.D., cultural anthropologist, Director of the Center on Aging &

Community, Indiana Institute on Disability and Community, Indiana University-Bloomington

ramp. Are you still dis-abled? Was that disabilityin you or in the environ-ment? Clearly, yourdisability “exists” not inyou but in the relation-ship between you and theenvironment. A properenvironment erases thedisability. The same can be said for ourcommon notions of health, dependency andaging. These are not “in the body” but inthe relationship between the body and theenvironment. Hence aging is an “out-of-body experience.”

Let’s dispense with our less-than-fruitfulfocus on disabled persons and begin talkingmore productively about “disabling environ-ments,” which is to put the whole discussionsquarely within the realm of politics andcommunity rather than medicine. As WendellBerry would put it, “Community is thesmallest unit of health.”

Aging is not simply about the body butabout growth, learning, relationships and aconnection to places we love. We shouldcelebrate the persons we become as we age.Our years of experience create a richness andtexture unique to our lives. So honor whoyou are … and do the same for thosearound you.

Healthy 12 Aging

Philip B. Stafford

Annabel Hartman (in pink) enjoys aqua aerobics withfriends Naomi Lee (left) and Marcia Capron (center).

H“I’ve tried to accept it as a natural change ofthe body,” she says. “And another thing is thespirit of our life. We should be interested inthings beyond ourselves. I read novels andpoetry. One of my activities is peace groups.”

Another key to Hartman’s longevity isregular exercise. A lifelong swimmer, she is aregular at her retirement center’s pool.

“I do aqua aerobics geared to my age; it’sdifferent than what I did in 1983. But I do itMonday through Friday. It gets my heart rateup,” she says, who was a charter member ofthe Baxter YMCA with her husband.

Staying closer to her retirement home forthe last six years, Hartman admits she hasslowed down a bit. “I’m lucky. I haven’t hadany broken bones to keep me from doingyoga or swimming. Now I don’t get my feetwrapped up around my head. It’s yoga forseniors,” she says, laughing.

To Hartman, the idea of slowing downmeans continuing to enjoy as many differentactivities as is possible.

In October 2008, she and her 20-year-oldgrandson Julian completed a 3.5 mile CROPWalk to raise funds to fight hunger. “He was soattentive,” Hartman fondly reminisces. “It’s my29th walk for CROP. It’s getting harder, but Ido it — usually with a family member.”

Hartman’s secret to staying healthy andengaged at 93: “Live courageously andvictoriously,” she says. “Exercise, stayinvolved and join things like peace and justicegroups. Enjoy nature. Be ‘green.’ Send aletter. Make a phone call. Visit those who aresick. Be of service to others. Try to make adifference.”

Healthy 13 Aging

At Any AgeHealthy diet means conscious eating

by Constance McCloy, PT, EdD, Center for Aging and Community,Krannert School of Physical Therapy, University of Indianapolis

Healthy eating habits can work with oragainst the changes in your body as you age.As your body’s “fuel” needs change, theamount and types of foods you eat can beinfluenced by several factors.

Some factors are psychosocial in nature–– such as whether you eat alone or withothers –– while others are related to yourability to shop, prepare and manage differenttypes of foods.

Changes in mental, physical and cognitiveor brain health, also can influence what andhow you eat as you age. Research shows thatindividuals who wear dentures tend to benutritionally deficient because they only eatfoods they feel comfortable chewing andavoid others too difficult to manage. If youhave acid reflux disease, you may have toavoid eating nutritious foods such asoranges, garlic and onions to keep fromaggravating the condition. Medications thataffect appetite and interfere with yourdigestion also may influence nutritionalstatus. Despite these challenges, it is possibleto eat a balanced diet and still eat many ofthe foods you enjoy.

Physicians and dietitians often adviseseniors to consume a “nutrient dense” diethigh in vitamins, minerals and other nutrients,but low in calories. The best way to meetthis goal is to eat a variety of foods daily ––especially vegetables, fruits, nuts, green tea,lean meat and vegetable proteins such asbeans or soy.

8800ssaanndd bbeeyyoonndd

This type of diet alsohelps to prevent chronicinflammation, fight infec-tions, enhance cardiac and endocrinehealth, and support cognitive and emotionalbalance. An anti-inflammatory diet alsoincludes healthy fats such as omega-3s,which can be found in salt/coldwater fishand flaxseeds, as well as monosaturatedfats, which are present in olive or canolaoil and some nut oils. Dark chocolatecontaining at least 65 percent cocoa is apowerful antioxidant that also has an anti-inflammatory effect.

Avoid the saturated fats in meat anddairy products and oils heated at hightemperatures such as those used in cookingfrench fries. These foods tend to causeinflammation. Also, restrict foods made withhigh-fructose corn syrup and productscooked with highly processed flour. Thesefoods cause a sharp rise in blood glucose,cause inflammation and promote thedevelopment of type II diabetes.

It is important to educate yourself aboutnutrition. Learn to read food labels so youcan make healthy choices and know whatyou are putting into your body. Work closelywith your physician and dietitian to makesure you are getting the right amount ofnutrients and calories to achieve and maintain ahealthy weight, avoid disease and have aspeedy recovery from any illness or injuryyou might experience in your older years.

Constance McCloy

K

Healthy 14 Aging

Know the facts about aging so you can bethe healthiest you can be at any age.

Myth: The single most importantcontributor to successful aging is genetics.

Fact: The best predictor of healthyaging is physical fitness, followed closelyby disease and disability preventionstrategies, maintaining mental functionand active engagement in life.

Myth: Older people need less sleep.Fact: Adults, regardless of age, should

get between seven and nine hours of sleepevery night. Older people sometimeshave trouble with sleep patterns but byidentifying the cause of the problem, sleepcan be greatly improved.

Myth: About one-quarter of olderadults live in nursing homes.

Fact: The U.S. Census Bureau esti-mates only 4.2 percent of those older than65 are in nursing homes at any given time.

Myth: Becoming confused is an inevitablepart of growing older.

Fact: Normal aging is not associatedwith confusion or a loss of intelligence,but there are many health conditions thatcan interfere with cognitive functioningand result in confusion. Many of theseconditions are treatable.

Myth: You can become too old to exercise.Fact: You are never too old to exercise.

Even those who begin exercising later inlife can gain strength and improve functionwith simple exercises.

Know the Facts10 myths about aging

by Ellen W. Miller, Ph.D., Executive Director, Center for Aging & Community, University of Indianapolis

Myth: As womenage, they begin to loseinterest in sex.

Fact: On the con-trary, age does nottypically decrease thedesire, nor the capacity,for regular, enjoyablesexual activity.

Myth: Most families are unwilling toprovide assistance to their older relatives.

Fact: The National Family CaregiversAssociation reports more than 50 millionpeople in the United States provide carefor a chronically ill, disabled or agedfamily member each year.

Myth: “You can’t teach an old dog newtricks.”

Fact: Older adults may learn moreslowly, but research supports the idea thatpeople can acquire both knowledge andskills at any age.

Myth: Your personality changes with age. Fact: Personality changes very little

with aging.Myth: Urinary incontinence is a fact of

life for older women.Fact: Urinary incontinence is a symp-

tom of various diseases or conditions andcan be a side effect of many medications.If an underlying cause can be identified, avariety of treatments are available.Incontinence is never a normal part ofaging.

Ellen W. Miller

1. True. Perimenopause is the periodleading up to menopause when the ovariesproduce less estrogen. Menopause isreached after one year without a menstrualperiod.

2. False. Middle-aged and olderadults should continue to exercise 30minutes a day, most days of the week.Regular exercise will strengthen muscles,bones and coordination, thus reducing therisk of injury.

3. False. Adults need between sevenand nine hours of sleep every night. Olderadults may have more trouble falling asleepor staying asleep but can talk to their doctorsabout underlying causes and how to treatthem.

4. True. Not smoking — or quitting ifyou are a smoker — is the most importantthing you can do to improve your quality oflife as you age.

5. False. Once a woman reaches age65, she still can expect to live about 20 moreyears. Good diet, exercise and healthy habitswill ensure that these years are healthy,happy ones.

6. True. Receiving the recommendedscreenings gives you valuable time to speakwith your doctor about any concerns youmight be having, as well as catch anypotential problems early. See page 15 for apullout chart of recommended screeningsfor women.

7. True. Today, the percentage ofpeople older than 65 is 13 percent, andthat number is expected to rise steadily,reaching higher than 20 percent by 2030.

8. True. Getting the recommendedexercise is good for both body and mind.

9. False. Though sex drive and sexualresponse change during perimenopause, itstill is possible to have a healthy sex lifelong after menopause.

10. False. No matter your age,starting healthy habits — such as goodnutrition, exercise and quitting smoking— will increase your chances for agingwell. It is never too late to start living ahealthy lifestyle.

Answers to Quiz(from page 3)

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Healthy 15 Aging

Health Screening GuideThe tests you need to get and stay healthy — at every age

One of the best things you can do for your body is get the recommended checkups and screenings based on your age. Cut outthis guide and take it to your next doctor’s appointment to discuss the screenings that are right for you. These recommendationsare meant as a general guide only; women with certain conditions, risk factors or a family history of various medical conditionsmay need to start at an earlier age or get certain screenings more or less often than the chart indicates. Talk to your doctor ornurse about your risk factors.

Screening Tests Ages 18-39 Ages 40-49 Ages 50-64 Ages 65 and older

CChhoolleesstteerrooll TTeesstt Start at age 20, Every 5 years Every 5 years Every 5 yearsthen every five years

BBlloooodd GGlluuccoossee TTeesstt Start at age 45, Every 3 years Every 3 yearsthen every 3 years

MMaammmmooggrraamm Get a baseline Every 1-2 years Every 1-2 years Every 1-2 years mammogram in your mid-30s

CClliinniiccaall BBrreeaasstt EExxaamm Every 3 years Yearly Yearly Yearly

PPaapp TTeesstt aanndd Every 1-3 years Every 1-3 years Every 1-3 years Discuss with your PPeellvviicc EExxaamm if you have been doctor or nurse

sexually active or are over 21

FFeeccaall OOccccuulltt Yearly YearlyBBlloooodd TTeesstt

CCoolloonnoossccooppyy,, Every 5-10 years Every 5-10 yearsDDoouubbllee CCoonnttrraassttBBaarriiuumm EEnneemmaa,,oorr FFlleexxiibbllee SSiiggmmooiiddoossccooppyy((wwiitthh FFeeccaall OOccccuullttBBlloooodd TTeesstt))

TThhyyrrooiidd SSccrreeeenniinngg Start at age 35, Every 5 years Every 5 years Every 5 yearsthen every 5 years

VViissiioonn SSccrreeeenniinngg At least one exam Every 2-4 years Every 2-4 years Every 1-2 years from ages 20-29 and at least two exams from ages 30-39

OOtthheerr SSccrreeeenniinnggss Talk with your doctor about the importance of regular physical, dental and vision checkups.Also, inquire about bone mineral density tests, mental health screenings, thyroid tests, moleexams, hearing tests, sexually transmitted disease (STD) tests and breast self-examinations, as well as recommended vaccines such as influenza, pneumococcal and tetanus.

Healthy 16 Aging

Active Living by Design is a nationwideprogram to increase physical activity and healthyeating through community design and publicpolicies. Log on www.activelivingbydesign.org.

The Administration on Aging provideshome- and community-based services to olderpeople through programs funded through theOlder Americans Act. Log on www.aoa.dhhs.gov.

Aging Blueprint seeks to increase physicalactivity among adults age 50 and older. Log onwww.agingblueprint.org.

Aging With Dignity advocates for theelderly and is the creator of the Five Wishes livingwill document. Log on www.agingwithdignity.org.

The Alzheimer’s Association is theleading voluntary health organization inAlzheimer care, support and research. Call (317)575-9620 or log on www.alz.org/indiana.

The American Association of

Retired Persons (AARP) is a nonprofitmembership organization of people 50 and olderdedicated to addressing their needs and interests.Call (866) 448-3618 or log on www.aarp.org.

Easter Seals Crossroads offers a widevariety of personalized services to help peoplewith disabilities address life’s challenges andachieve personal goals. Services emphasizeabilities and are structured to improve physicalmobility, facilitate an ability to return to work,to gain greater independence for everyday livingand to foster a healthier aging process. Call(317) 466-1000/TTY: (317) 479-3232 or logon www.crossroads.easterseals.com.

The Eldercare Locator, a service of theAdministration on Aging, is a nationwideagency that connects older Americans and their

Resources to help you adopt a healthy lifestyle today for a healthier future as you age

caregivers with information on senior services.Log on www.eldercare.gov.

ElderSource is a network of coordinatedservices provided to older adults in the greaterIndianapolis area. It is affiliated with the JewishFederation of Greater Indianapolis. Call (317)259-6822 or log on www.jfgi.org.

Encore.org provides news, resources andconnections for individuals and organizationsestablishing paid or volunteer post-careeropportunities that combine personal meaning,financial security and social contribution. Log onwww.encore.org.

Eons.com is an online social networkingcommunity for midlife adults. Log onwww.eons.com.

The EPA Aging Initiative works toprotect the environmental health of olderpeople. Log on www.epa.gov/aging.

The Indiana Association of Area

Agencies on Aging advocates for qualityprograms and services for older adults and peoplewith disabilities. Call (317) 818-0702 or log onwww.iaaaa.org.

Indiana Health Care Association isan information, education and advocacyresource for health care providers, consumersand lawmakers. Call (317) 636-6406 or (800)466-IHCA (4422) or log on www.ihca.org.

The Indiana Senior Games encouragethe physical and mental health of Hoosier athletesthrough athletic competition each year. Log onwww.indianaseniorgames.com.

INShape Indiana is Gov. Daniels’ statewidehealth initiative, which includes information onolder adults’ health and tips on nutrition and

physical activity. Log on www.inshape.in.gov. Lotsa Helping Hands can help you or

someone you love to easily organize familymembers, friends and others during times ofmedical crisis with practical tools like a privategroup calendar and other resources. Log onwww.lotsahelpinghands.com.

National Family Caregivers

Association provides educational resources tohelp family caregivers become more effectivehealth advocates for themselves and their lovedones. Log on www.thefamilycaregiver.org.

The National Council on Aging is anonprofit organization to help older peopleremain healthy and independent, find jobs,access benefits program and discover meaningfulways to continue contributing to society. Logon www.ncoa.org.

The National Institute on Aging leadsa broad scientific effort to understand thenature of aging and to extend the healthy,active years of life. Log on www.nia.nih.gov.

The National Osteoporosis

Foundation works to promote lifelong bonehealth and improve the lives of those affectedby osteoporosis. Log on www.nof.org.

Rx for Indiana is a program that connectsqualified, low-income people with discountprescription medicines, direct from the phar-maceutical manufacturer. Call (877) 793-0765or log on www.rxforindiana.org.

Visiting Nurse Service, Inc. providescommunity-based and health-related servicesto promote independence, wellness and familyintegrity. Call (317) 722-8200 or (800) 248-6540or log on www.vnsi.org.

Reprints of Healthy Aging are available by calling 317.585.5858 or by mail:Weiss Communications, 6610 N. Shadeland Ave., Suite 100, Indianapolis, IN 46220.

This project is funded by the CDC PHHS Block Grant award number B01DP009019-08.Its contents are solely the responsibility of the authors and do not necessarily represent the official views of the CDC.

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