Category: Health

Protect Yourself With a Flu Vaccination

Due to the weakening of the immune system, people 65 years and older are at high risk of getting seriously ill from the flu.

During most flu seasons, adults 65 years and older experience the greatest burden of severe flu and complications. Between about 70 and 85 percent of flu-related deaths in the United States occur among people 65 years and older. And people 65 and older account for between about 50 and 70 percent of the flu-related hospitalizations.

Vaccination is highly effective in preventing flu and its potential complications.

Flu vaccination has been shown to reduce flu illness and serious complications that can result in hospitalizations or even death in older people. A 2017 study showed that flu vaccination reduced deaths, intensive care unit admissions and overall duration of hospitalization for patients 65 years and older.

Take control of your health. Get a flu shot this winter. For more information about the flu or the vaccine, contact your primary care physician.

MDX HAWAI‘I
500 Ala Moana Blvd., Ste. 2200, Honolulu, HI 96813-4993
808-522-7500 | www.mdxhawaii.com
Office hours: Mon.– Fri., 8am–5pm Headquartered in Honolulu, MDX Hawai‘i has over 34 years of experience serving the people of Hawai‘i. Our physician network represents over 630 primary care physicians, and more than 2,200 specialists, hospitals, and ancillary providers statewide. MDX Hawai‘i contracts with Humana HMO, Humana PPO, and AARP/ UnitedHealthcare PPO Medicare Advantage Plans on O‘ahu, Maui, and Kauai.

Due to the weakening of the immune system, people 65 years and older are at high risk of getting seriously ill from the flu. During most flu seasons, adults 65 years and older experience the greatest burden of severe flu and complications. Between about 70 and 85 percent of flu-related deaths in the United States…
Healthy Aging & Hearing Loss

As we age, our hearing often loses its edge. Clinical research suggests that hearing loss can have a negative effect on some key measures of healthy aging as cognitive, physical and social functioning decline. A study by the National Institute on Aging indicates that people with untreated hearing loss are significantly more at risk of developing Alzheimer’s and dementia.

Hearing loss gradually sneaks up on us. Over time, we adjust and adapt, but even a mild hearing loss can be a source of misunderstanding and failed communication, leading to stress, fatigue and self-imposed isolation.

Modern hearing devices are virtually invisible, comfortable and easy to use. As a result, those with hearing loss are no longer prevented from enjoying the activities that make life more enjoyable, like dining out with friends at their favorite restaurant or being present with family.

The first step in correcting a hearing problem is to have the amount and type of loss measured by a hearing specialist. A professionally fitted hearing aid may be the key to enjoying a better tomorrow!

OHANA HEARING CARE
1296 S Beretania St., #102, Honolulu, HI 96814
808-593-2137 | www.ohanahearingcare.com

As we age, our hearing often loses its edge. Clinical research suggests that hearing loss can have a negative effect on some key measures of healthy aging as cognitive, physical and social functioning decline. A study by the National Institute on Aging indicates that people with untreated hearing loss are significantly more at risk of…
Engage Your Abs for a Strong Core

Whether your goal is to reduce low back pain or slim your waist, adding exercises to your workout that engage your core can make a significant difference.

The most important, yet often overlooked muscle that must be strengthened, is the transverse abdominis (TA) which is the deep, inner abdominal muscle that begins at the spine and wraps around your waist. This incredible muscle acts as a corset or internal brace stabilizing the spine and pelvis. It can reduce low back pain, prevent future back injuries and best of all, flatten your stomach.

To find and activate your TA, lie on your back, maintaining the natural curve of your spine with knees bent. Place two fingers at the bony areas of your pelvis, then slide the fingers in about an inch and down about an inch. A little cough will engage the TA and you should feel it tighten under your fingers. Take a deep breath in and exhale slowly as you gently tighten the muscle under the belly button without moving the shoulders or hips, or rounding your back. Imagine pulling your zipper up to your belly button as you tighten the muscle. Practice while sitting, standing or lifting.

Learning how to draw in your TA takes some practice, but once you master it, you will see the results — a stronger core, improved posture and a much tighter tummy.

MOON PHYSICAL THERAPY, LLC
320 Ward Ave., Ste. 107, Honolulu, HI 96814
95-1057 Ainamakua Dr., F-11, Mililani HI 96789
808-597-1005 | www.moonpt.com

Whether your goal is to reduce low back pain or slim your waist, adding exercises to your workout that engage your core can make a significant difference. The most important, yet often overlooked muscle that must be strengthened, is the transverse abdominis (TA) which is the deep, inner abdominal muscle that begins at the spine…
The Art of Falling

Falling can become a major threat to our quality of life. According to Hawai‘i’s Department of Health, it is the No. 1 cause of fatal injuries in seniors. The DOH reports that one in three people over 65 will fall this year. While there are a number of precautions you can take, you can also protect yourself by learning how to fall safely.

What does falling safely mean? It means falling in a way that helps to protect your head and body from injury. Learning how to fall is one of the skills being taught at the nonprofit Kupuna Aikido Hawaii. Its mission is “to empower Hawai‘i’s kūpuna with aikido-based philosophies to preserve and protect their mobile independence.” The techniques are based on the Japanese martial art aikido, which often translates to “the way of the harmonious spirit.” This marital art is a method of defending yourself while displacing the energy of your attacker so no one gets injured.

The Safe Falling classes consist of two eight-week sessions — the Foundation Course and the Continuation Course.

♦ The Foundation Course teaches safe falling techniques and an introduction to low-impact aikido. Attendees will also learn about the importance of stretching, different breathing techniques and understanding balance.

♦ The Continuation Course is more advanced and includes an introduction to defense techniques, such as escaping the grasp of an attacker.

Each course is $25 for those 65 years and older. The courses are held a few times a year at the Higashi Hongwanji Mission in the Liliha neighborhood of Honolulu and at Mililani District Park.

Kupuna Aikido Hawai‘i recommends using the ABC prevention method:

♦ A for awareness. Look where you are going, walk heel to toe, and lift your feet and legs as you walk. Always pay attention and do not be distracted by smartphones or conversation as you are walking.

♦ B for balance. Exercise regularly to develop strength and flexibility. Tai chi and yoga are other good activities that can help build muscle and brain connection.

♦ C for control. Take the safest path — even if it’s longer. Use handrails. Install handrails and add grab bars in your bathroom.

Contact Kupuna Aikido Hawaii for class registration information and schedules.

KUPUNA AIKIDO (501(c) 3 nonprofit)
Two locations:
♦ Higashi Hongwanji 1685 Alaneo St., Honolulu, HI 96817
♦ Mililani District Park 94-1150 Lanikuhana Ave., Mililani, HI 96789
www.kupunaaikido.org/contact

Falling can become a major threat to our quality of life. According to Hawai‘i’s Department of Health, it is the No. 1 cause of fatal injuries in seniors. The DOH reports that one in three people over 65 will fall this year. While there are a number of precautions you can take, you can also…
Exercise: A Panacea, Pt. 2: Movement/Safety
Although the medical system is driven by pain, preventative approaches are becoming more prevalent. For seniors, it is essential that falls are prevented. Any fall can cause severe damage and breaking a bone (usually the hip or hand/wrist) is quite common. The scary statistic is that one out of every five people will die within one year of breaking their hip. Thus, prevention is necessary.

The pains and problems from a fall can be significant, and it takes hard work to regain balance and strength in the back and legs.

To a much lesser extent, limitations from stiffness or difficulty performing activities of daily living are warning signs of an existing problem.
When a person has moderate difficulty with a necessary task, treatment is a medical necessity before the problem progresses.

It is not normal to wake up stiff or to have a hard time lifting/carrying.

It is not normal to feel wobbly or to have a fear of falling.

Fixing the physical problems before they grow is a panacea for a healthy future.

PRIME PHYSICAL THERAPY
600 Queen St., C-2, Honolulu HI 96813
808-286-0194 | www.primepthawaii.com
Although the medical system is driven by pain, preventative approaches are becoming more prevalent. For seniors, it is essential that falls are prevented. Any fall can cause severe damage and breaking a bone (usually the hip or hand/wrist) is quite common. The scary statistic is that one out of every five people will die within…
Are You Aging Too Quickly?

Walk into any gym and you will see it full of baby boomers — those born between 1946 and 1964. The oldest of the baby boomer generation is now 73 and the youngest is 55. But age alone does not define the actual physical condition of a person. You may see the 73-year-old doing burpees and the 55-year-old doing Silver Sneakers in a chair.

There are two ways to age as defined by the Functional Aging Institute:1) Primary Aging and 2) Secondary Aging.

PRIMARY AGING

Primary Aging happens in our cells, determining our susceptibility to disease, injury and age of death. These factors are “hard-wired” into our genetic code and cannot be altered. Whatever your genetic predisposition, you can decide to take action in order to slow the aging process.

SECONDARY AGING

Secondary Aging determines deterioration due to lifestyle behaviors, disease processes, environment, injury and illness. These factors are variable but can be significantly controlled by quitting smoking, eating healthier, drinking less alcohol and most importantly — being more active.

Physical activity will help you do the things you enjoy with more ease, such as carrying your own groceries or keeping up with your grandkids. Start working with a personal trainer who can design a program for you that you can do in a gym or at home in order to help you increase your happiness and confidence.

FRAN PATOSKIE
Certified Personal Trainer & Functional Aging Specialist
808-349-5598 | ilovetosweat@gmail.com

Walk into any gym and you will see it full of baby boomers — those born between 1946 and 1964. The oldest of the baby boomer generation is now 73 and the youngest is 55. But age alone does not define the actual physical condition of a person. There are two ways to age as…
Relieving Shoulder Pain

Weekend warriors often develop shoulder discomfort when performing overhead movements while playing tennis, baseball or tackling DIY projects around the house. The longer you suffer, the more damage can occur. Here are simple tips to relieve some symptoms:

1. STOP PAINFUL ACTIVITIES!

Trying to “work through the pain” is a mistake. It is your body warning you of a problem. Avoid that activity and allow inflammation to resolve.

2. REVERSE ROUNDED SHOULDERS

Stretching the pectoralis minor will increase flexibility of the anterior shoulder and chest. Stand with one foot forward against the corner of a wall using it to hold the shoulder back, pinch shoulder blades together, slowly raise the arm up until you feel a deep stretch. Hold for 30 seconds; repeat three to five times.

3. IMPROVE THORACIC (MIDDLE BACK) SPINE MOBILITY:

To be able to reach overhead fully, you need thoracic flexibility. From a kneeling position, lean forward and place your elbows on a chair and drive your chest downwards, stretching the spine and under the arms. Hold for 30 seconds; repeat three to five times.

MOON PHYSICAL THERAPY, LLC
320 Ward Ave., Ste. 107, Honolulu HI 96814
95-1057 Ainamakua Dr., F-11, Mililani HI 96789
808-597-1005 | www.moonpt.com

Weekend warriors often develop shoulder discomfort when performing overhead movements while playing tennis, baseball or tackling DIY projects around the house. The longer you suffer, the more damage can occur. Here are simple tips to relieve some symptoms:
Don’t Just Sit There! Get Up & Move!

Many of us sit for hours at a desk at work and on the couch at home. Our jobs and activities have been trending toward a more sedentary lifestyle. And regular exercise might not be enough to reverse the damage.

Studies now indicate the longer you sit, the greater your risk of developing cardiovascular disease or diabetes. Prolonged sitting lowers your metabolism, increases blood fat and sugar levels, drops your good cholesterol and increases mortality rates. It’s being referred to as a new risk factor, like smoking or high blood pressure.

We know the benefits of exercise, yet getting the recommended 75 minutes of vigorous or 150 minutes of moderate exercise per week is hard.

If you sit for longer than 30 minutes, get up and walk around. In addition, build your core strength and burn calories by being mindful of your posture.

In addition, do some wall sits with some bicep curls. With your back against a wall, walk your feet forward until you’re in a partial sitting position. Then push your head and shoulders against the wall while curling bottles water or cans of food.

To remind you, set a timer for 30 minutes and MOVE! Substitu- ting even the simplest physical activities for some of your sit- ting time is an easy way to improve health and increase happiness.

GYMGUYZ Urban Honolulu
808-638-2525 | www.gymguyz.com

Many of us sit for hours at a desk at work and on the couch at home. Our jobs and activities have been trending toward a more sedentary lifestyle. And regular exercise might not be enough to reverse the damage. Studies now indicate the longer you sit, the greater your risk of developing cardiovascular disease…
Great Partnerships

When you think of great partnerships, what comes to mind? Abbott and Costello? Sonny and Cher? Cecilio and Kapono? How about your brain and your ears?

Your hearing health depends greatly on how well your brain and ears work together. Your brain counts on the ears to collect sounds and deliver them to be interpreted as meaningful information. It is this partnership that enables us to understand and communicate with others.

As we age, many of us develop hearing loss. Even a mild loss may lead to miscommunication and frustration for all. Failure to get early treatment only compounds the problem and can have serious impacts on your quality of life.

When your ability to hear declines, your brain receives less stimulation because it’s not working to identify different sounds and nuances. Over time, this lack of exercise for your brain can lead to memory loss or even dementia. You may also experience difficulty following conversations in a group setting and are more likely to socially withdraw, which over time, can lead to depression and anxiety.

The good news is there are many treatment options. If you think you or a loved one suffers from hearing loss, don’t delay another day. Visit a hearing healthcare professional and take the first step toward a world of better hearing.

OHANA HEARING CARE
808-593-2137 | www.ohanahearingcare.com

When you think of great partnerships, what comes to mind? Abbott and Costello? Sonny and Cher? Cecilio and Kapono? How about your brain and your ears? Your hearing health depends greatly on how well your brain and ears work together. Your brain counts on the ears to collect sounds and deliver them to be interpreted…
What is Renewable Cleaning?

Renewable cleaning is a smart “Green Cleaning” program that applies to general sanitation but focuses on the use of eco-friendly practices and products to create a healthier home environment. It utilizes safe and friendly natural cleaning products that are non-toxic, biodegradable and sustainable. Water is a key source for renewable cleaning because it is a favorable nonpolluting resource that is readily available.

Six Quick Tips for Renewable Green Cleaning

1) Use safe, natural cleaning products made from non-toxic ingredients.
2) Don’t use room deodorizers or other air fresheners that contain unhealthy chemicals.
3) Avoid aerosol products. Spraying fills your home with microscopic droplets that remain suspended for hours and are easily inhaled.
4) Use chlorine-free dishwasher detergent. The chlorine in conventional detergents is easily vaporized by hot dishwasher water and then released into your home’s air.
5) Dust with a damp cloth so that household dust is removed from surfaces, not stirred back into the air.
6) Ask guests and family to remove their shoes when entering your home. That way they won’t track in pollutants.

CLEAN PLUS SYSTEMS II
808-678-8021 | www.rosegalera.com

Renewable cleaning is a smart “Green Cleaning” program that applies to general sanitation but focuses on the use of eco-friendly practices and products to create a healthier home environment. It utilizes safe and friendly natural cleaning products that are non-toxic, biodegradable and sustainable. Water is a key source for renewable cleaning because it is a…
Prevent Pain While Sitting at Your Desk

The reality is most of us sit too much. A study published by Microsoft revealed that U.S. workers spend an average of seven hours per day on a computer — more hours than they sleep at night! Sitting at a desk for hours on end can result in increased muscle tension at the neck, back and shoulders. And if it’s not addressed, over time it can lead to spinal pain, headaches and even more serious symptoms —pain, tingling or numbness down the arms.

Here are some tips to help you stay healthy behind your desk:

A) If you are like most people, you’re likely to have difficulty maintaining good posture while sitting. So, the first thing is to break the habit of poor posture. Use two tennis balls taped together placed between the shoulder blades as a reminder to sit upright. It will provide instant feedback the moment you begin to slouch.

B) Increase mobility of the spine by leaning back on the tennis balls, extending your upper back and looking up with hands clasped together. Hold a few seconds and repeat five to 10 times per day.

C) Stretch the neck 30 seconds by gently pulling your head to the side as the opposite hand grabs the chair to hold the shoulder down, switch sides and repeat.

D) Grab your opposite thigh and pull with your hand so your torso rotates as you reach back and extend the arm, elbow and wrist. Turn your head and breathe, hold 20 to 30 seconds, switch sides and repeat.

E) Continue to grab the opposite thigh and with the other hand over your head lean your body to feel a stretch along your side, breathe and hold for 20 to 30 seconds. Switch sides and repeat.

It is recommended that you get up and move every 30 minutes for 1 to 2 minutes. But if you find it difficult to do so, try these tips to increase blood flow and bring oxygen to your brain, which will increase your energy and level of concentration.

MOON PHYSICAL THERAPY, LLC
320 Ward Ave., Ste. 107, Honolulu HI 96814
95-1057 Ainamakua Dr., F-11, Mililani HI 96789
808-597-1005 | www.moonpt.com

The reality is most of us sit too much. A study published by Microsoft revealed that U.S. workers spend an average of seven hours per day on a computer — more hours than they sleep at night! Sitting at a desk for hours on end can result in increased muscle tension at the neck, back…
OPTING FOR… ORGANIC
Last year in the United States, sales of organic food and products topped $48 billion — that’s up almost 10 percent over the previous year, according to the Organic Trade Association. And while this growing industry is showing no signs of stopping, organic farming is hardly a trend; it’s how our parents and grandparents tended to their crops and cattle. Then in the 1950s, pesticides and artificial fertilizers were introduced — creating what is now called “conventionally-grown” food. So what’s the difference and why does it matter?

Certified organic means no pesticides, synthetic fertilizers or antibiotics

GMOs (genetically modified organisms) are not allowed when growing organically

Regenerative practices used in organic farming help keep the soil and our food full of minerals

Organic practices are better for the environment and the health of farm workers

Organic dairy has higher levels of heart-healthy fats and no hormones or antibiotics

While the argument to eat organic seems simple, choosing organic isn’t always easy — it’s harder to find and usually more expensive. But there are ways to go organic on a budget.

Stores like Walmart, Target and Foodland have a good selection of affordable options

Look for generic in-store brands to save more

Costco has great organic choices. Partner with a friend or family member to make it cheaper

Buy grains, nuts and cereals at the bulk bins • Start a garden and grow your own food

Eat more plant-based meals. Organic whole grains and veggies are cheaper than meat

Farmers markets are great, but make sure to ask where the produce is from and if it’s organic

Subscribe to a local, organic CSA service

If eating organic is still too steep, it’s more important that you get enough greens and fruit in your diet. The USDA recommends seniors get at least two servings of fruit and five servings of veggies every day. If that seems like a lot, juicing and smoothies are a great way to get them in. Just make sure, no matter what you choose, to wash everything before you eat it!

Go local! You can’t get any more natural and organic than the varieties found here in Hawai‘i. Consider swapping an apple with a juicy mango, or try a jabong instead of a grapefruit. How about soursop? Or lychee? The list goes on. The diversity is not only good for you, it will help your plate look as colorful and as multicultural as our islands!. Photos courtesy of 808 Organics
Last year in the United States, sales of organic food and products topped $48 billion — that’s up almost 10 percent over the previous year, according to the Organic Trade Association. And while this growing industry is showing no signs of stopping, organic farming is hardly a trend; it’s how our parents and grandparents tended…