Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota              

Preventing Falls: A Vital Step for Healthy Aging

September is Falls Prevention Month.  This year’s theme is “From Awareness to Action.”  The annual observance is to raise awareness on preventing falls, reducing the risk of falls, and helping older adults live without fear of falling.

As we age, maintaining balance and preventing falls become crucial for our well-being.  Falls can lead to serious injuries, hospital visits, and a decline in overall health. Here are some essential tips to prevent falls and promote a safer lifestyle:

1. Stay Active:
   • Regular physical activity helps improve strength, flexibility, and balance.
   • Engage in exercises like walking, tai chi, or yoga.
   • Consult your health care provider to determine your physical ability to be active.  If so, consult with a fitness professional to create a personalized exercise plan.
2. Home Safety Measures:
   • Remove clutter and tripping hazards from walkways.
   • Install handrails on staircases and grab bars in bathrooms.
   • Adequate lighting is essential.  Ensure well-lit pathways and rooms.
3. Medication Management:
   • Regularly review your medications with your healthcare provider.
   • Some medications can cause dizziness or affect balance.
   • Follow prescribed dosages and be aware of potential side effects.
4. Eye Care:
   • Regular eye exams are crucial for maintaining good vision.
   • Poor vision increases the risk of falls.
   • Update your eyeglasses as needed.
5. Footwear Matters:
   • Wear comfortable, well-fitting shoes with non-slip soles.
   • Avoid high heels or shoes with worn-out treads.
6. Nutrition and Hydration:
   • A balanced diet supports bone health and muscle strength.
   • Stay hydrated to prevent dizziness.
7. Fall Prevention Programs:
   • Participate in community-based fall prevention programs.
   • These programs offer exercises, education, and support.

Remember, falls are preventable. By taking proactive steps, we can enjoy a healthier, more active life as we age. Share this information with loved ones and encourage them to prioritize fall prevention too!

If you would like more information on “September is Falls Prevention Month” contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus™ information in next week’s paper.              

by Sleepy Eye Mayor Wayne Pelzel

It’s hard to believe that Summerfest 2024 is in our rear view mirror. Summer went by far too rapidly. And now, we can look back and see that the Summerfest celebration was extremely successful. All the events from the parade, the water ski show, the food served in Allison Park and elsewhere, the street dance, and the Dawg Haus activities and park activities were well attended and enjoyed by all. This celebration has quickly taken the place of Corn Day. Word has it that the Little Crow Ski Team folks really enjoy doing the show on our lake. Thanks to our Chamber Director and for her leadership for this event.

This past week we were made aware that the Water Retention Dam underneath the 1930s WPA bridge on the north side of the lake had broken away and water was flowing out of the lake at a very rapid rate. (That dam controls the water level of the lake. High water flows out there to the County Ditch to the north.) Mike Hardin, our City Public Works Director and I inspected the dam at about 10 a.m. and Mike devised a plan to rebuild it. I had some other business to attend to and returned to the dam site about 2 p.m. that day. By that time Mike, assisted by park employees, Matt Schmidt and Matt Mielke, had removed the old dam and were in the process of constructing a replacement. By 3 p.m. that day the new dam was in place and water was no longer flowing out of the lake.

I know all of you did not get to witness this reconstruction take place and I tell this for a specific reason. This work performance is an example of the quality employees that the City of Sleepy Eye has in its employ. In last month’s column I stated that I was going to talk about some of the progress made over the last eight years. Along with City Manager Bob Elston, one of our major goals during that time was to hire and retain quality employees. We wanted employees who were qualified, willing and able to work and who had a real heart for the City. The three employees above exemplify that kind of employee. We have many such employees including our department managers, fire department, office staff, ambulance staff, pool, library, and Event Center staffs, Public Utilities staff, police department and our hospital staff and doctors.

We wanted our employees to be proud to work for the City and we wanted to be proud to have them work for the City. And in order to retain those employees, we had to pay them some of the top wages in the area. The City has paid them well and we’re pleased to say that retention of this quality staff has been going well.

Finally, I’m happy to report that the City has been able to hire a new police officer. In a time when officers are extremely hard to find, we are very happy to add Joseph Corley to our staff. He will be replacing Crystal Osterhoff who has wedding plans to a fellow from northern Minnesota. Interestingly Cupid’s arrows played a role in each of these officers’ plans. Our new hire has a person he is interested in who lives in this area. Thus, it made perfect sense for him to work here. Welcome, Joseph!

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota  

Your pharmacist can help you learn how to use your prescription and nonprescription (over-the-counter) medicines safely and to increase the benefits and decrease the risks.  Use these tips for talking with your pharmacist.  They can also used when talking with your other healthcare professionals.

Tell your pharmacist:

• everything you use.  Keep a record and give it to your pharmacist.  Make sure you list all the prescription and nonprescription medicines, vitamins, herbals, and other supplements you use.  Your pharmacist will use this to keep his/her records up-to-date and help you use medicine safely.
• if you have had any allergic reactions or problems with medicines, medicines with dietary supplements, medicines with food, or medicines with other treatments.
• anything that could affect your use of medicine, such as, if you have trouble swallowing, reading labels, remembering to use medicine, or paying for medicine.
• before you start using something new.  Your pharmacist can help you avoid medicines, supplements, foods, and other things that do not mix well with your medicines.
• if you are pregnant, might become pregnant, or if you are breast feeding.

Ask your pharmacist:

• What are the brand and generic (non-brand) names?
• What is the active ingredient?  Can I use a generic?
• What is this for, and how is it going to help me?
• How and when should I use it?  How much do I use?
• How long should I use it?  Can I stop using the medicine or use less if I feel better?
• What should I do if I miss a dose or use too much?
• Will this take the place of anything else I am using?
• When will the medicine start working?  How should I expect to feel?
• Are there any special directions for using this?
• Should I avoid any other medicines, dietary supplements, drinks, foods, activities, or other things?
• Is there anything I should watch for, like allergic reactions or side effects?  What do I do if I get any?
• Will I need any tests to check the medicines effects (blood tests, x-rays, other)? When will I need those?
• How and where should I keep this medicine?
• Is there a medication guide or other patient information for this medicine?
• Where and how can I get more written information?

After you have the medicine, and before you leave the pharmacy:

• Look to be sure you have the right medicine.  If you have bought the medicine before, make sure this medicine has the same shape, color, size, markings, and packaging.  If anything appears different ask your pharmacist about it. If it seems different when you use it, tell your pharmacist, doctor, or other healthcare professional.
• Be sure you know the right dose for the medicine, and you know how to use it.  If you have any questions, ask your pharmacist.
• Make sure there is a measuring spoon, cup, or syringe for liquid medicine.  If the medicine does not come with a special measuring tool, ask your pharmacist about one.  (Spoons used for eating and cooking may give the wrong dose.  Do not use them.)
• Be sure you have any information the pharmacist can give you about the medicine. Read it and save it.
• Get the pharmacy phone number, so you can call back.

If you would like more information on “Talking with your Pharmacist” contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus™ information in next week’s paper.              

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota

If you suffer from headaches, you are not alone.  Headaches are one of the
most common health complaints.  They can be simply distracting or completely
debilitating.  Many headaches fade away without treatment.  Some are easily
remedied.  Still others are stubborn and recurring.  Only rarely do
headaches warn of a serious illness.

About 95% of headaches are primary headaches, meaning they are not caused by
an underlying medical condition.  Other headaches, called secondary
headaches, arise from medical disorders like swollen sinuses, head injury or
tumors.

A headache may feel like a pain in the brain, but it is not.  The brain
itself lacks pain-sensitive nerve cells.  Instead, most headaches originate
in the network of nerves and nerve-rich muscles and blood vessels that
surround your head, neck, and face.  These pain-sensitive nerve cells can be
activated by stress, muscle tension, enlarged blood vessels and other
triggers.  Once stimulated, the nerve cells transmit messages to the brain,
causing you to feel pain.

If you are feeling stressed, depressed, or anxious or if you are not getting
enough sleep, you are at risk for a tension headache.  Most diagnosed
headaches are related to tension or muscle tightness, usually in the
shoulders, neck, scalp, or jaw.  Tension headaches can cause a sensation of
painful pressure on the head and neck.  They sometimes feel like the grip of
a tight elastic band around your head.

Migraine headaches are the second-most common, striking about three times
more women than men.  Migraine pain is often described as intense, pulsing
or throbbing.  Migraine sufferers can have extreme sensitivity to light and
sound.  In some cases, nausea and vomiting accompany the headache.  Although
the exact cause of migraine pain is unknown, one theory is that it is linked
to the widening and tightening of blood vessels surrounding the brain, which
irritates the nearby nerves.

A less common but more severe type of headache occurs in “clusters,” often
at the same time of day for several weeks.  These cluster headaches usually
begin suddenly as a sharp or burning pain centered around one eye.  The pain
can last up to three hours.

Scientists are working to better understand what causes headaches and how
they can be treated.  Some researchers are looking at complementary and
alternative therapies like acupuncture, which has shown promise in some
studies, although results have been mixed.

Most people can relieve headache pain by making lifestyle changes, learning
ways to relax, and taking pain relievers.  If these approaches do not work,
your doctor may have more suggestions.

Let your health care provider know if you have sudden, severe headaches.
Get medical help right away if you have a headache after a blow to your
head, or if you have a headache along with fever, confusion, loss of
consciousness or pain in the eye or ear.

Tips for Headache Relief:

*       Tension headaches can be treated with over-the-counter pain
relievers.  Stress management, relaxation exercises or a hot shower may also
help.
*       Migraine headaches can be treated with over-the-counter or
prescription medications.  Migraines often recur but may be prevented with
prescription drugs. Avoid food and drinks that can trigger migraines,
including caffeine, alcohol, and processed meats.  Relaxation techniques may
reduce the occurrence and severity of migraines.
*       Cluster headaches can be treated or prevented with prescription
medications.  Nasal sprays that numb the nose and nostrils may also help.
Doctors also recommend avoiding alcohol if you are susceptible to cluster
headaches.

If you would like more information on “What Makes Your Head Hurt?  Tension
is the Most Common Culprit” contact Gail Gilman, Family Life Consultant,
M.Ed., C.F.C.S. and Emeritus University of Minnesota at
<mailto:waldn001@umn.edu> waldn001@umn.edu.  Be sure to watch for more
Family Living Focus(tm) information in next week’s paper.

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor
Emeritus, University of Minnesota

For thousands of years, people have searched for the meaning and beauty of
life in music, painting, poetry, and other arts.  Now scientists are finding
that the arts can benefit both your mental and physical health.

Research is following a number of paths.  Some scientists measure the
natural substances your body produces when you’re listening to music or
otherwise exposed to the arts.  Others look at what happens when you are
active in the creative process.  Researchers are now investigating how the
arts can help us recover from disease, injury, and psychological trauma.
Many scientists agree that the arts can help reduce stress and anxiety,
improve well-being, and enhance the way we fight infection.

Music plays a key role throughout our lives.  Parents worldwide sing and coo
to their babies.  At the other end of the life cycle music may be the last
thing to go in those with severe memory loss from Alzheimer’s disease.  Even
if they don’t know their own spouse, they can sing the songs of their youth.

Recent studies have found evidence that singing releases substances that
serve as the brain’s own natural painkillers.  Singing also increases the
“bonding hormone” that helps us feel a sense of trust.  When we listen to
music, levels of molecules important for fighting infection can rise.

Many of us intuitively use music for relaxation and enjoyment to socialize,
exercise or change our mood after a distressing day.  Music therapy is
sometimes used in the clinic as well, requiring a certified therapist to
interact with the patient.

To measure the effects of such therapy, one study showed how levels of an
important brain chemical that relays signals between cells increased after
four weeks of music therapy.  It then decreased after the therapy was
halted.

A report from Finnish scientists showed that listening to music helps stroke
patients recover both memory and focused attention.  The researchers also
found that music can reduce post-stroke depression and confusion.  Other
studies suggest that stroke patients may improve faster if they sing, rather
than speak, as part of their rehabilitation.

Scientists are also studying how art therapy can help to ease pain and
stress and improve quality of life.  When traumatic memories are stored in
the brain, they’re not stored as words but as images.  Art therapy is
uniquely suited to access these memories.

Once you draw or paint these images, you can then progress to forming words
to describe them.  This externalizes the trauma and moves it out of
isolation, onto the page and into a positive exchange with the therapist.
This process gives you an active involvement in your own healing.

Several studies have suggested that art therapy can help improve health
status, quality of life, and coping behaviors.  It can improve depression
and fatigue in cancer patients on chemotherapy and help prevent burnout in
caregivers.  It’s also been used to help prepare children for painful
medical procedures, as well as to improve the speech of children with
cerebral palsy.

Expressive writing, writing about traumatic, stressful, or emotional events,
has been shown to have a number of health benefits, from improving symptoms
of depression to helping fight infection.  Writing about emotional upheavals
in our lives can improve physical and mental health.  Although the
scientific research surrounding the value of expressive writing is still in
the early phases, there are some approaches to writing that have been found
to be helpful.

In a series of exercises, healthy student volunteers who wrote about
traumatic experiences had more positive moods, fewer illnesses, and better
measures of immune-system function than those who wrote about superficial
experiences.  Even six weeks later, the students who’d written about what
upset them reported more positive moods and fewer illnesses than those who’d
written about everyday experiences.

In another study of students vulnerable to depression, those who did
expressive writing exercises showed significantly lower depression symptoms,
even after six months, than those who had written about everyday matters.

Arts that involve movement, such as dance, can also bring health benefits.
Researchers already know that physical activity can help you reduce stress,
gain energy, sleep better, and fight depression and anxiety.  Researchers
are now studying Tai Chi, a sequence of slow, graceful body movements, to
see how it affects fitness and stress in cancer survivors.

Remember that the arts are no substitute for medical help when you need it,
but they can still bring health benefits.  If you enjoy writing or any other
art, go for it.  You don’t have to be “good” at them for them to be good for
you.

The arts may bring more than intellectual benefits.  Recent research
suggests they may help your physical and mental health.  Try these for a
start:

*       Write for at least 15 minutes a day, for at least 3 consecutive
days, about something that worries or bothers you.  If it makes you feel too
upset, simply stop writing or change topics.  Experiment to find what works
best for you.
*       Listen to music to reduce stress and improve quality of life.
*       Try a dance class or Tai Chi, a sequence of slow, graceful body
movements.  These kinds of movements can help reduce stress.
*       Try doodling or drawing as a way to work out tension.

If you would like more information on “More Than a Feeling – How the Arts
Affect Your Health” contact Gail Gilman, Family Life Consultant, M.Ed.,
C.F.C.S. and Emeritus University of Minnesota at  <mailto:waldn001@umn.edu>
waldn001@umn.edu.  Be sure to watch for more Family Living Focus(tm)
information in next week’s paper.

by Wayne Pelzel, Sleepy Eye Mayor

The last couple months, the primary focus has been on the budget. The Council has had a couple working sessions to bring the budget totals into better focus, but the results have not been real encouraging. Today, the budget increase could be as high as 10 percent. But I don’t think the Council will want to let that stand. Cutting is always an option, but not a very popular one. Another option is to use some investment dollars to “buy down” the budget. It is believed that option could be exercised with some restraint and thereby keep our investment balance high enough that the interest earned would still maintain the principal. This will likely be an agenda item at the August 13 City Council meeting.

A common topic of discussion is the lack of housing options in the City. Even though the apartment building was added, moderately priced single family homes are still in great demand. With that goal in mind the EDA has been looking to construct a patio home (without a basement) in the southeast portion (by the pond) of the community. That area was chosen because the lots are lower priced and the needed infrastructure is already there. There are no decisions made yet as far as who would build it, which lot it would be built on, and so on. But, the concept is being seriously looked at.

My term as mayor will come to an end this December 31. From day one, I have always supported term limits, so it is time to live by my words. I can’t believe how fast eight years have gone by. It really has been an honor to serve as the Mayor of this great community and I hope that I have contributed to the City’s progress during that time. I will have the opportunity to write four more monthly columns and I thought I’d use these columns to reflect on some of the progress that has been made during that time. It is important to note that the progress that has been made is the result of many good folks working together to accomplish those things. The City Council, the City managers, the Downtown Revitalization Committee, The EDA, the other various Boards, Commissions and Committees, as well as many individuals, all have contributed to moving Sleepy Eye forward.

In this column, I’d like to remind folks how far Main Street has come in the last years. The EDA, under the direction of Kurk Kramer, has put in place policies that have significantly encouraged businesses to look at development in our downtown. Although that work is not done, much progress has been made. If you stop and reflect on Main Street in 2016, you will see the progress I’m talking about. Allow me to walk you through new buildings and refurbishments along those 10 blocks.

Beginning on the corner of Highways 4 and 14, the old Skelly Station was removed and an attractive park replaced it. Continuing east on 14, numerous business places have been refurbished including the Mages Building and Pollard Dental Clinic, and certainly the Pix and the Veteran’s Memorial with the Huey should be mentioned, along with airbnb Sleepy Eye Uptown, Hawkins Chiropractic and Powerhouse Nutrition. Matt and Crystal Ibberson tackled two buildings on the corner of Highway 14 and First Avenue, while Matt Mages refurbished the second floor of the Beltz Appliance building, creating another airbnb. Further east is the Schroepfer building with a whole new look. Then at the east edge on 14, we find Kibble Implement, Caseys, AmericInn, the Sleepy Eye Event Center, Double B Car Wash, C and S Heating and Air Conditioning, and Sleepy Eye Apartments.

No doubt I missed some and I apologize for that. But, interestingly, there’s even more planned. There are plans waiting on financing, contractors and miscellaneous other factors to develop even more of our downtown buildings. We can be proud that Sleepy Eye is coming back to life.

Eight years ago, I spoke at the Chamber of Commerce meeting saying that our goal should be to make Sleepy Eye a destination. I think with the cooperative spirit that exists, “destination” is exactly what is happening.

In the next four columns, I’ll speak more about progress in Sleepy Eye focused on staff relations, finances, the lake, and attractions that bring people to Sleepy Eye.

Don’t forget….Summerfest is almost here!

Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Professor Emeritus, University of Minnesota     

How should you eat as you get older?  Which foods are likely to keep you most healthy and which ones should you limit?  Is it possible to eat well and stay within a healthy weight?  These and other questions are addressed on the health and wellness website developed by the National Institute on Aging (NIA) and the National Library of Medicine (NLM), both part of the National Institutes of Health.

Eating well is vital at any age, but as you get older, your daily food choices can make a significant difference in your health.  Good nutrition is one component of an overall strategy to stay healthy.  Eating a well-planned, balanced mix of healthy foods every day may help prevent heart disease, type 2 diabetes, bone loss, some kinds of cancer, and anemia.

However, eating healthy may not always be easy for older adults.  Changing appetites, slower metabolism, eating alone, buying ready-to-eat meals, and living on a fixed income can affect the quality of one’s food choices.  Yet our need for healthy foods does not diminish with age.  As we age, our bodies still require essential nutrients to help us maintain function, and most of those nutrients are found in foods.

It is important for older adults to select foods that provide them with the nutrients and energy they need for healthy, active living.   Learn how to make wise food choices.  Older adults should seek out information about reading food labels, food safety, meal planning, food shopping, and ways to enhance the enjoyment of eating.

Older Americans should consult their health care providers for information on healthy eating.

If you would like more information on “Tips for Eating Well as You Get Older” contact Gail Gilman, Family Life Consultant, M.Ed., C.F.C.S. and Emeritus University of Minnesota at waldn001@umn.edu.  Be sure to watch for more Family Living Focus™ information in next week’s paper.