Stay on Your Feet This Winter
The days are shorter, the floors get wet, and the holidays are coming. This month: preventing falls, a simple chair exercise, Medicare dates, your flu shot, and a side dish for Thanksgiving.
Dear Member,
This month we're focused on one thing that keeps more people independent than almost anything else: staying on your feet. You'll also find a simple exercise you can do from a kitchen chair and a side dish worth bringing to Thanksgiving.
Thank you for being part of Three Score and Ten.
Alan Pape
Stay on your feet this winter
More than one in four adults 65 and older report a fall each year, according to the CDC. Falls are the leading cause of injury for older adults. The good news is that most falls can be prevented, and the steps are simple.
- Walk through your home with fresh eyes. Take up loose throw rugs, clear cords from walkways, and add night lights between the bedroom and bathroom.
- Add grab bars and rails. Put grab bars by the tub and toilet, and use handrails on both sides of the stairs.
- Ask about your medicines. Some medicines, including sleep aids and some for blood pressure, can cause dizziness. Ask your doctor or pharmacist to review everything you take, including over-the-counter pills.
- Get your eyes checked every year. An outdated prescription makes steps and curbs harder to judge.
- Keep your legs strong. Strength and balance exercises are one of the best ways to prevent falls. See this month's exercise below.
If you've fallen, feel unsteady, or worry about falling, tell your doctor.
The chair stand
This builds the leg strength you use every time you get out of a car, off the couch, or up from the table.
- Sit in the middle of a sturdy chair that won't slide, feet flat on the floor.
- Cross your arms over your chest, or rest your hands on your thighs.
- Lean forward slightly and stand up all the way.
- Slowly sit back down.
Start with 5 and build to 10, once a day. If you need your hands to push up, that's fine. Use them, and keep practicing.
Keep a counter or wall within reach. Stop if you feel pain or dizziness, and check with your doctor before starting any new exercise.
Open Enrollment ends December 7
Medicare's Open Enrollment runs October 15 through December 7. Any changes you make take effect January 1.
- Read the Annual Notice of Change your plan mailed you this fall. Premiums, copays and covered drugs can change every year.
- Make sure your doctors and pharmacy are still in your plan's network.
- Compare plans at Medicare.gov or call 1-800-MEDICARE (1-800-633-4227).
- For free, unbiased one-on-one help, contact your State Health Insurance Assistance Program (SHIP). Find yours at shiphelp.org.
- Good news on prescriptions: in 2027, the most you will pay out of pocket for covered drugs in a Medicare drug plan is $2,400 for the year.
- Watch for scams. Medicare will not call you to ask for your Medicare number. Never give it to someone who calls you unexpectedly.
Not too late for your flu shot
If you haven't had your flu shot yet, get one now. Flu season usually peaks between December and February.
For people 65 and older, the CDC recommends a high-dose, recombinant, or adjuvanted flu vaccine when one is available. These were made to work better for older immune systems. Ask your pharmacist for one of these by name.
Roasted sweet potatoes with cinnamon
A holiday side with no marshmallows and no added sugar. Sweet potatoes are rich in fiber, potassium and vitamin A. Serves 4.
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 2 tablespoons olive oil
- 1 teaspoon cinnamon
- A pinch of salt and pepper
- A handful of chopped pecans (optional)
Heat the oven to 400°F. Toss everything except the pecans together and spread on a baking sheet in one layer. Roast 25 to 30 minutes, stirring once, until tender and browned at the edges. Sprinkle the pecans on during the last 5 minutes.
This newsletter is for general education only and is not medical advice. Talk with your doctor before making changes to your health care, medicines or exercise routine.
Sources: Centers for Disease Control and Prevention, Older Adult Fall Prevention and STEADI program; CDC, Flu and People 65 Years and Older; Medicare.gov; Centers for Medicare & Medicaid Services.