Sponsored and Made Possible by The Newburyport Society for the Relief of Aged Women.Information/Applications: NSRAW, P.O. Box 787, Newburyport, MA 01950

Table of Contents

EXERCISE, PAGE 3:

Exercise for hot weather?

Say yes to the stretch.

HEALTH, PAGE 4:

How to make your bones stronger.

NUTRITION, PAGE 5:

Eat well, stay hydrated

to cope with the heat.

SAFETY, PAGE 6:

Heat Illnesses are dangerous!

Learn about them here.

FAMILY, PAGE 7:

Babysitting – the good,

the bad, & the sticky.

Welcome to Health & Home,

a special edition, three issue

magazine from Anna Jaques

Hospital. This publication is

written to enhance the health

and welfare of senior women in

Newbury, Newburyport and

Salisbury and is made possible

by grant support from the

Newburyport Society for the

Relief of Aged Women. We

thank them for their generosity.

We hope you enjoy this

magazine and find the articles

interesting and helpful.

Exercise for hot weather – Say yes to the stretch

Neck Stretch

1. Keep your feet flat on the floor,

shoulder-width apart.

2. Slowly turn your head to the right

until you feel a slight stretch. Be

careful not to tip or tilt your head

forward or backward. Hold the

position for 10 to 30 seconds.

3. Turn your head to the left and hold

the position for 10 to 30 seconds.

4. Repeat at least 3 to 5 times.

Stretching is a good way to get up andmove when it is too hot to walk outside.Before you begin a stretching program,talk to your doctor. Here’s a sample:

A R O U N D T O W N

There are opportunities to stretch

with other people, hosted by local

Councils on Aging.

Newbury:Newbury Village Housing30 Rolfes Lane

Yoga

Fri, 9:30am, $3 donation

Newburyport: Elks Hall, Low Street(978) 462-8650

Exercise to Music

Mon, Weds, Fri, 9:00am$2 donation

Salisbury: 43 Lafayette Road(978) 462-2412

Exercise to Music

Tues, 9:00am, $2 donation

Yoga-Gentle Stretching

Tues, 10:15am, $2 donation

Tai Chi

Fri, 9:00am, $3 donation

3Source: National Institutes of Health

If you have osteoporosis or another bone disease, your doctor candetect and treat it.

Osteoporosis is characterized by lowbone mass that leads to fragile bones.This increases the risk of fractures ofthe hip, spine, and wrist. If you areelderly, a broken hip makes you up tofour times more likely to die withinthree months. If you survive, one in fivepeople with a hip fracture ends up in anursing home within a year.

It’s important to keep bones strong andprevent fractures.

• Ask your doctor to check your risk

factors for bone disease.

• Have your bones tested. You can

have a bone density test at Anna

Jaques Hospital.

• Ask your doctor how much calcium

and vitamin D you should have

every day.

• Be active.

• Ask your doctor if your medications weaken bones.

• Maintain a healthy weight, don’t smoke, and limit alcohol use.

How to make your bones stronger

4 Source: U.S. Department of Health and Human Services, Office of the Surgeon General

Eat well, stay hydrated to cope with the heat!

Make healthy eating a priority thissummer. Here are some simple snacksthat are perfect for the hot weather:

• Keep fresh berries in the refrigerator

to add to salads, yogurt and ice

cream.

• Make homemade popsicles by

freezing 100 percent juice.

• Cut up raw vegetables to serve

with low-fat dips.

• Make a fruit smoothie! Toss some

fresh fruit, yogurt, milk and ice into

a blender to make a refreshing

drink.

Drink Water!

• Water transports nutrients and

oxygen to every cell, tissue and

organ in the body, and among

other things, helps to maintain

a constant body temperature.

• The body does not store excess

water. The average adult should

drink three-quarters to one quart

of water each day.

• Don’t wait until you are thirsty to

drink! By the time you feel thirsty,

one to three percent of your body

fluids have been lost and you are

mildly dehydrated.

5

Heat Illnesses are Dangerous! Here’s what you need to know:

Elderly people have a higher risk ofdeveloping heat illnesses than people of other ages.

If you feel any of the following symptoms, call 911 immediately.

• Profuse sweating, extreme fatigue,

thirst and muscle cramps.

This is Heat Illness.

• Headache, dizziness, nausea, vomiting,

moist skin, and dark urine.

This is Heat Exhaustion.

• A high fever (above 104 degrees) and irrational behavior.

This is Heat Stroke.

Heat stroke can cause shock, brain damage, organ failure, and even death

if not promptly treated.

Stay cool to prevent any type of heat illness:

• Wear loose-fitting, lightweight clothing in hot weather.

• Rest frequently and seek shade when possible.

• Avoid physical activity outside during very hot or humid weather.

• Drink plenty of fluids every day. (See page 5)

• Be careful of hot cars in the summer. Allow the car to cool off before getting in.

• Be especially careful if you are taking drugs that may impair your body’s

heat regulation. Ask your doctor.

6

Babysitting – the good, the bad and the sticky

Grandchildren can be a source of pure joyor sheer frustration. Whether you like, ordislike, babysitting your grandchildren,talking about the subject with your childrenwill go a long way toward avoiding hardfeelings and resentment. For example:

FIRST: Make it clear whether or not

you want to be asked to babysit.

THEN:

• Outline for your children how

much free time you have for

babysitting, in advance of their

requests.

• Keep your calendar by the

phone so you don’t forget your

own plans when asked if you

are available.

• Consider how far in advance of

babysitting time you'd like to be

approached. If you prefer that “day-of”

requests be off-limits — except in case

of emergency — tell your children that.

“Even when freshlywashed and relieved of all obviousconfections, childrentend to be sticky.”

– Fran Lebowitz

7

And remember, babysitting is aphysical activity! While you arebuilding your endurance, engage in low-energy activities like aboard game or a slow strollaround the yard.

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