Heat Stroke, Skin Cancer, and Senior Health

Posted on August 23, 2018 by Liberty Lutheran

As the dog days of summer are upon us and heat continues, it’s important to take steps to avoid heat stroke, protect yourself from melanoma, and stay safe in the sun. Older adults are more likely to have medical conditions that change normal body responses to heat; this includes affecting the body’s ability to sweat and regulate body temperature.

Anthony Byers, director of The Becoming Center offers some great tips on how older adults can stay safe and avoid heat stroke:

Stay in air-conditioned buildings as much as possible. If your home doesn’t have air conditioning, contact Your Way Home Montgomery County which is operated by the Montgomery County Aging and Adult Services Center.
Do not rely on fans as your main cooling source when it’s really hot outside. During the summer, ceiling fans should rotate in a counterclockwise direction as that creates a cool downward airflow.
Drink more water than usual and don’t wait until you’re thirsty to drink
- If your doctor limits the amount of fluids you drink or has you on water pills, ask them how much you should drink during hot weather.
Don’t use your stove or oven to cook if you don’t have to – it will make you and your house hotter.
Wear loose fitting, lightweight clothing.
Take cool showers or baths to cool down.
Do not engage in very strenuous activities and get plenty of rest.
Check on a friend or neighbor and have someone do the same for you.

Skin cancer is the most common cancer in the United States with nearly 5 million people treated for skin cancer each year. Melanoma, a form of skin cancer, causes an estimated 10,000 deaths in the U.S annually.

Almost one-third of all U.S. adults get sunburned each year and on average, the risk for developing melanoma doubles if one has had more than five sunburns in their lifetime. In the last decade, there has been a 53% increase in new melanoma cases with a predicted 175,000 cases in 2018 alone. For those over 65, there is a between a 40 and 50 percent chance they have at least one skin cancer lesion during their lifetime.

While these statistics can be alarming, the good news is that melanoma and other related benign skin lesions can be prevented even later in life. Recommendations for older adults to reduce the risk of skin damage and skin cancer include:

Seek shade before you need relief from the sun. Take breaks when working outdoors to rest under a tree or umbrella.
Limit outdoor activity between 10 a.m. and 4 p.m., the peak times for sunlight. Remember that sunburn can happen even on cloudy and overcast days.
Wear clothing from a tightly woven fabric and wear darker colors. Some clothing brands are certified under international standards to provide ultraviolet protection.
Sunglasses that block both UVA and UVB rays offer the best protection.
When applying sunscreen, use a broad spectrum sunscreen with a minimum SPF of 15 before you go outside. Add thick layer to all exposed areas of skin and don’t forget hard to reach places such as your back.
Reapply sunscreen after 2 hours or after perspiring heavily, swimming or toweling off.
Be extra careful around surfaces that reflect the sun’s rays, such as sand, water and concrete. UVA and UVB light can reflect off these surfaces and cause sunburn and skin damage.

By following these suggestions, you can safely enjoy the great outdoors while protecting yourself from heat stroke, sunburn, and an increased risk of developing melanoma.

For more information about joining the Becoming Center, please visit our site at BecomingCenter.org.

Becoming Center Nutritionist Shares Healthy Fall Recipe

Posted on November 9, 2015 by Liberty Lutheran

As November rolls around, hearty meals for cold nights are a favorite.

This week John Fairchild, a nutritionist at the Becoming Center, Liberty’s senior wellness and fitness facility, shares a recipe for acorn squash. While it looks and tastes like a comfort food should, roasted squash with wild rice stuffing will help keep the pounds off as the holidays approach.

First, a little about acorn squash.

Acorn squash is a winter variety of squashes containing high amounts of fiber, antioxidants, vitamin A (beta-carotene), niacin, folate, thiamine, vitamin B-6, and an exceptional source of vitamin C.

One cup (245 grams) of acorn squash, boiled (or roasted) and mashed, provides 82 calories, 26% of your daily value of vitamin C, 24% of your daily value of dietary fiber, 18% of your daily value of potassium, 16% of your daily value of magnesium, and 12% of your daily value of vitamin A.

When picking one, choose squashes that feel heavy and are free from blemishes and mold. They should be firm and have no soft spots. If kept cool and dry, a good squash will last a month or more. Cut or cooked acorn squash should be refrigerated.

The average acorn squash weighs from one to three pounds. Smaller varieties tend to be more flavorful and hydrated. A good bright yellow-orange coloring is optimum for sweetness.

Roasted Squash with Wild Rice Stuffing

Directions:
Rinse winter squash under cold running water before cutting.
Carefully cut the squash in half lengthwise, scoop out the seeds and pulp.
Place on a ridged baking pan (cut side up), add 1/4 inch of water to pan and roast at 400 degrees for approximately 1 hour or until soft (depending on size).
Better to overcook than to under-cook. Remove and cool.
You may spread a small amount of maple syrup on the exposed cut area prior to baking.

Rice Stuffing
Ingredients:
1 1/4 cups wild rice
3 cups reduced-sodium chicken, turkey or vegetable broth
4 cups cubed whole wheat bread (toasted, if preferred)
1 pound sweet apple turkey sausage, skin removed and diced
1 cup dried cherries or cranberries
2 cups leeks, chopped (can use 1/2 cup white onions)
2 apples (Honey Crisp, Gala, Pink Lady), diced
1 cup celery, diced
1/2 tablespoon marjoram
1 teaspoon thyme
Salt and pepper to taste
1 cup pecans, chopped

Directions:
Place rice in a medium saucepan and cover with water (2 inches above rice). Bring to a boil. Reduce heat to a simmer, keep covered and cook until tender, about 45 minutes to 1 hour. Drain well if excess liquid.
Cook sausage and leeks in a large pan over medium heat, breaking up with a spoon or potato masher until browned, 6 to 8 minutes.
Add apples and celery; cook for approximately 3 minutes or until soft.
Transfer the sausage mixture to a large bowl.
Add the rice and bread, broth, cherries, pecans, and spices.
Transfer to the squash halves.
Bake for 30 minutes.

While the roasted squash with wild rice can serve as a main dish, roasted squash alone can be mashed and served as an alternate to potatoes or rice.

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Relax, Focus, and Reduce Pain

Posted on October 21, 2013 by Liberty Lutheran

If you’re among the majority of The Becoming Center members, a health and wellness center for older adults, who suffer from arthritis pain or discomfort, yoga may offer you moderate to significant relief. According to Lois A Hitt, a certified yoga teacher of almost 40 years, yoga poses, deep breathing and relaxation significantly reduces joint tenderness and swelling for people with arthritis. A study funded by the Arthritis Foundation and conducted by scientists from Johns Hopkins University found this to be true. Lois also says yoga benefits people with stiff joints due to arthritis, because the stretching exercises help improve range of motion and flexibility. Other studies have found yoga plays an important role in reducing stress and frustration resulting from pain and disability, and it is known to increase positive feelings and well being. Continue reading →