The Senior Scene

(Pictured: Simply washing hands can play a big role in preventing illness.)

Despite the old adage “You’ll catch your death of cold,” cold weather itself doesn’t cause illness. More accurately, the cold is more hospitable to viruses, making it easier for them to spread. While you can’t control Mother Nature, you can take steps to protect your health when temperatures drop.

Protect your immune system.

A weakened immune system makes it harder to ward off intrusive germs. If you’re otherwise healthy, protecting your immune system can be as simple as stepping up typical healthy habits, like eating nutrient-rich produce, getting enough sleep, and exercising. Managing stress and limiting alcohol consumption are also helpful.

If your immune system is compromised by an underlying condition, talk with your doctor about an extra layer of protection during the cooler months, including any vaccines that may help boost immunity.

Combat congestion.

Cool, dry conditions can wreak havoc on nasal passages, drying them out and reducing the protective layer of mucus that helps fight infection. Sinus pressure and congestion are often some of the first warning signs you’re coming down with something.

To treat congestion symptoms, use a non-medicated option like Mucinex Sinus Saline Nasal Spray.

Spend time outdoors.

People naturally spend more time indoors when temperatures drop, but there are some benefits to getting outdoors. Sunlight is a natural source of vitamin D, which plays a pivotal role in immunity. Sunlight also triggers the body to produce serotonin, which boosts your mood, and multiple studies show a strong correlation between mental and physical health.

Fresh air and exercise can also help keep your circadian rhythms regulated, which in turn promotes better sleep. What’s more, acute exposure to cold can trigger your body to produce infection-fighting cells, so you’re less prone to illness.

Practice good hygiene.

Washing your hands can play a big role in preventing illness, especially after you spend time in public places. While out and about, you likely come in contact with many surfaces others may have touched, including door handles, shopping carts, touch screens, and menus. Make a habit of wiping down surfaces you touch frequently, such as your keyboard and phone, with disinfectant wipes.

Stay hydrated.

Keeping well-hydrated throughout the day can help ensure all your body’s systems are functioning as they should. If you’re dehydrated, your body can’t properly use the nutrients you consume, which affects immunity. In addition, drinking plenty of water helps flush toxins out of the body before they can cause an infection.

Source: Family Features.

(Pictured: Making and eating healthy food is one of the New Year resolutions recommended by the American Medical Association.)

Looking to improve your health in 2025 and beyond? Check out these recommendations from the American Medical Association.

“The best way to address the post-holiday doldrums is to do something good for your health,” said Dr. Bruce Scott, president of the AMA. “Even small, positive choices you make now can have a big impact on your long-term wellbeing.

Make nutritional tweaks.

Reduce your intake of sugar-sweetened beverages and processed food, especially those with added sodium and sugar. Drinking sugary beverages, even 100 percent fruit juice, is associated with a higher mortality risk, according to a study published in JAMA Network Open. Drink water and choose nutritious whole food, including fruits, vegetables, whole grains, nuts and seeds, low-fat dairy products, and lean meats and poultry.

Get active.

A recent study published in JAMA found that putting down the TV remote and going for a walk can improve healthy aging—highlighting the importance of small everyday habits. Adults should get at least 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity.

Update vaccines.

Get your vaccines in advance of respiratory virus season—including the annual flu vaccine and the updated 2024-25 COVID-19 vaccine for everyone six months and older, as well as pregnant people. People 65 and older and those who are moderately or severely immune-compromised should receive a second dose of the 2024-25 COVID-19 vaccine six months later.

RSV can be dangerous for older adults.

 The national Centers for Disease Control and Prevention recommend that people 75 and older, and 60 and older at high risk for severe RSV, should get vaccinated. Immunizations are also available to protect babies from getting very sick from RSV. This is important because RSV is the leading cause of infant hospitalization nationwide. If you have questions, speak with your physician and review trusted resources, including GetMyFluShot.org. You can also reduce the spread of respiratory viruses by covering coughs and sneezes, frequently washing your hands, wearing masks, improving air quality, and staying home if you are sick.

Get screened.

Make an appointment for preventive care, tests, and screenings to help your doctor spot certain conditions before they become more serious.

Know your blood pressure.

Go online at ManageYourBP.org to understand your blood pressure numbers and take necessary steps to get hypertension under control. Doing so will reduce your risk of heart attack and stroke. If checking your blood pressure at home, find out at ValidateBP.org if your test device has been tested for accuracy.

Learn your type 2 diabetes risk.

Take a two-minute self-screening test at DoIHavePrediabetes.org. Steps you take now can help prevent or delay the onset of type 2 diabetes, which carries a higher risk of heart disease, kidney disease, and vision loss.

Drink only in moderation.

If consuming alcohol, do so in moderation as defined by the U.S. Dietary Guidelines for Americans: Up to one drink per day for women and two drinks per day for men.

Quit tobacco and nicotine.

Ask your doctor for resources and guidance for quitting. Declare your home and car smoke-free to eliminate secondhand smoke exposure.

Follow dosage instructions.

When taking prescription opioids or other medications, store them safely to prevent diversion or misuse, and properly dispose of any leftover medication. If you’re prescribed antibiotics, take the full course to prevent antibiotic resistance—a serious public health problem.

Manage stress.

Good mental health is part of good overall health. Get sufficient sleep (at least 7 and a half hours per night), exercise, and ask for help from a mental health professional when you need it.

More health resources and tips can be found by visiting ama-assn.org, the American Medical Association’s website.

Source: StatePoint Media

(Pictured: Working in a garden with grandchildren can be a fun way to add some fitness and physical activity).

Being physically active with your family is a great way to stay healthy and make exercise fun. Whether you play team sports with the entire brood or take brisk walks with your spouse, child, or grandchild, you’ll be rewarded with improved health and time spent together.

Here are a few activities to do with grandchildren:

• With infants and toddlers, take them for walks in the stroller and rides on your bicycle. Don’t forget your helmets. Play games that get your bodies moving — Wheels on the Bus, Pretend We’re Animals, and Hide-and-Seek. Sign up for baby yoga or exercise classes. Or try baby-friendly swimming classes.
• With school-age kids, walk to the park and push their swing. Jump rope together. Build a fort — indoors or out. Play catch, kickball, basketball, or soccer. Go swimming or biking. Play a video fitness game together and see who wins.
• With teens and young adults, do what interests them. Try hiking, skating, or tennis. Or go golfing or swimming. In other words, invite them to join you in physical activities that require two people. Maybe they’ll help you in the garden or with heavy-duty household chores.

You don’t need to spend a fortune to be physically active. In fact, you can be active in many ways without spending any money. You don’t need special exercise equipment, either, other than comfortable walking shoes. For instance:

• Make your own weights from household items such as soup cans or bottles of water.
• Try out free demonstration exercise classes at a senior center or fitness center.
• Go for a walk in a park.
• Participate in community-sponsored fun runs or walks.
• Yard work such as raking, digging, and planting.
• And make sure to drink water or juice after exercise.

Being creative and trying new forms of exercise can keep you motivated by preventing boredom. A change in seasons is an excellent time to try something new. There are many ways to be active throughout the year.

In the winter, when your grandchildren visit, head outside to build a snowman together or go ice skating. Cold outdoor temperatures are an excellent reason to join a mall-walking group. Start the new year by trying out a fitness center — many offer New Year resolution specials. Give your heart a Valentine’s Day gift with dance lessons, such as salsa, tango, or belly dancing.

Spring is coming. So as the temperatures start to get warm, get your garden ready. The lifting and bending you do are great for strength and flexibility.

Source: National Institute on Aging, part of the federal National Institutes of Health.

Living with pain can be challenging. No matter the cause, it’s important to manage it safely and effectively. Medicare covers pain management and treatment services that can help, including care plans and medication management.

Sometimes, a doctor may prescribe pain medications covered under Medicare prescription drug coverage (Part D) to help manage pain. Many different types can be effective at treating certain types of pain, and some carry certain risks and side-effects. Some people may also want to take advantage of other supportive services available under Medicare, such as counseling and behavioral health services. 

Finding a way to manage pain is often easier if it’s addressed early. The first step is talking with your doctor about all your options and working together to determine what is right for you.

Services that Medicare Part B (medical insurance) covers for pain and related issues include:acupuncture for lower-back pain, chiropractors, alcohol misuse and counseling, behavioral health and depression services, and occupational and physical therapy.

Medicare drug coverage (Part D) may cover:medication therapy management or complex health needs, and opiod prescriptions.

For most pain management services, Medicare enrollees pay 20 percent of the Medicare-approved amount for visits to doctor or other healthcare providers. The Part B deductible applies.to services in a hospital outpatient clinic or hospital outpatient department, you may have to pay an additional..

Source: Centers for Medicare and Medicaid Services, U.S. Department of Health and Human Services.