september 2017 fall wellness happenings - falcons landing · ing, increase venous return toward the...
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September 2017
Fall Wellness Happenings ~By Donna Cassani Resident Services Director
As we roll into autumn at Falcons Landing there are many important wellness activities coming your way
ldquoEverything You Need to Know About Continuing Carerdquo ndash This fall we will again hold the very informative
presentationQ amp A ldquoEverything You Need to Know About Continuing Carerdquo Part 1 and Part 2 Part 1 will be held on
Monday September 25 at 3 pm in the Ballroom It will feature Barb as Moderator Dr Ann Medical Director Hardy
Lister CFO Donna Cassani Resident Services Director and Michele Zimmer-Forster Resident Counselor This ses-
sion will provide an overview of the continuum of care indications that a resident in independent living might need in-
home assistance or a transition to a higher level of care how the transition process works and financial implications of
a transition
Part 2 will be held on Monday October 23 at 3 pm in the Ballroom and will feature Barb as Moderator Dr Ann Sandi
Hall Health Services Administrator and Llena Perez Director of Nursing Topics will include the differences between
assisted living skilled nursing and respite care how the right level of care is determined costs covered by Medicare
and Tricare and how the admissions process works These sessions will be recorded and replayed many times and
handouts will be available
Loudoun County Veterans Association Briefing ndash The Loudoun County Veterans Association Benefits Center will
conduct two informational sessions on Wednesday October 4 at 2 pm and 3 pm in the Wellness Meeting Room Resi-
dents must sign up in the Mail Room for one of these sessions Pepper Burgess Veterans Service Representative will
provide valuable updates and take your questions about veterans benefits
Alzheimerrsquos Association Briefing ndash As we prepare for our support at the October Walk to End Alzheimerrsquos please
join us on Monday October 2 at 3 pm for a presentation with Bill Bell Program Director at the National Capital Area
Alzheimerrsquos Association He will share communication strategies with Alzheimerrsquos patients and the exciting research
findings from the 2017 International Alzheimerrsquos Conference held this July in London
Walk to End Alzheimerrsquos ndash All residents and staff are invited to join the Falcons Landing team at the Walk to End
Alzheimerrsquos on Saturday October 14 on the National Mall The bus departs Falcons Landing at 845 am Participants
may choose the 1 or 3 mile walk (or cheering-only options as well) Everyone who does not have the t-shirt from last
year (with the new Falcons Landing logo) will receive one the week before the walk Monetary donations are greatly
appreciated and will be accepted by Donna or Tiffany prior to the walk Checks should be made out to the Alzheimerrsquos
Association and are tax-deductible
ldquoFight Fraud and Scamsrdquo ndash We are partnering with the Area Agency on Aging to give our residents and seniors in
the greater community crucial tips to fight fraud and scams which have become so prevalent and dangerous for all who
are victims Be sure to attend the Ballroom presentation on Tuesday October 24 at 2 pm We are fortunate to have as
our presenters Michele Leith Community Outreach Coordinator with the Virginia Office of the Attorney General and
Deputy Ethan Martin from the Crime Prevention Unit in the Loudoun County Sheriffrsquos Department
PAGE 2 DIMENSIONS SEPT 2017
By Dr Ann Mecherikunnel Falcons Landing Medical Director
Colds are a leading cause of illness in our community Some people resort to al-
ternative treatments for relief but what does the scientific research show is effec-
tive
Zinc- oral zinc lozenges at about 80 mg per day may reduce the duration of a cold
when started within 24 hrs and taken for less than 2 weeks Intranasal zinc has
been linked to a severe permanent loss of smell and should not be used Oral zinc
can cause nausea and gastrointestinal symptoms Long-term use can cause copper
deficiency and affect immunity Zinc may interact with antibiotics
Vitamin C- does not prevent colds and slightly reduce the length and severity of
symptoms It is considered safe but high doses can cause diarrhea nausea and ab-
dominal cramps
Echinacea- overall evidence is weak that this helps Products vary widely and
few side few have been reported except for allergic reactions
Saline Nasal Irrigation- may have benefits in relieving symptoms and is general-
ly safe Neti pots and rinsing devices must be cleaned properly According to the
FDA tap water that is not filtered treated or processed has low levels of bacteria
and should not be used
Honey- reduces the frequency of cough and improves sleep quality in a cold A
25 ml dose before sleep was superior to over the counter cough suppressants in a
study in children Children less than 1 yr should not be given honey due to the
risk of botulism
Garlic- insufficient trials regarding its effects in the cold but is probably safe in
usual amounts in food
Garlic supplements may increase bleeding risk
As always talk to your medical providers about any supplements you are consid-
ering to ensure safety
PAGE 3 DIMENSIONS SEPT 2017
Venous Insufficiency ~By Lisa DeGilio ANP
Venous insufficiency (chronic venous insufficiency or chronic venous stasis) is a long term chronic problem in which the veins
have problems sending blood from the legs back to the heart due to damaged valves in the veins of the legs Veins have valves
that keep the blood moving in one direction-toward the heart In venous insufficiency the valves in the veins of the leg dont work
right the valves fail to stop the blood from flowing backward So fluid blood pools in the legs (stasis)
This can lead to problems such as varicose veins skin infections non-healing ulcers allergic contact dermatitis
Cause Venous insufficiency is often caused by deep vein thrombosis (blood clots) and high blood pressure inside leg veins
Risk factors Incudes age obesity smoking cancer muscle weakness leg injury trauma family history of venous insuffi-
ciency as well as inactivity (sitting or standing for long periods of time without moving can cause high blood pressure in
the leg veins and increase your risk) Undergoing events such as such as deep venous thrombosis surgery (eg vein strip-
ping total knee arthroplasty harvesting of saphenous veins for coronary bypass) or traumatic injury can severely damage
the function of the lower-extremity venous system
What are the symptoms Symptoms affect the legs and may include
Swelling often in the ankles
Varicose veins (tortuous protruding visible veins)
Itching
Cramping
Skin sores (ulcers)
Aching or a feeling of heaviness
Skin discoloration
At first the skin of the ankles and lower legs may look thin or tissue-like One may slowly get brown stains on the skin
The skin may become irritated or crack if you scratch it It may also become red or swollen crusted or weepy Over
time some skin changes become permanent Thickening and hardening of the skin develop on the legs and ankles) as
well as a bumpy or cobblestone appearance of the skin The skin turns dark brown Skin sores called venous ulcers or
stasis ulcers may develop
Diagnosis
A type of test called a duplex ultrasound may be used to test the speed and direction of blood flow in the veins A techni-
cian will place some gel on the skin and then press a small hand-held device (transducer) against the skin The transducer
uses sound waves that bounce back to a computer and produce the images of blood flow
How is venous insufficiency treated
Custom fitted gradient elastic compression stockings which are tighter at the ankles than at the top of the legs can reduce swell-
ing increase venous return toward the heart and relieve pain In addition wearing these stockings can help provide improved ox-
ygenation which promotes healing
Multilayer compression bandages First layer orthopaedic wool bandage applies spirally around the leg Second layer cotton
crepe bandage spirally wrapped around the legs Third layer an elastic bandage that conforms to the personrsquos leg and is spirally
wrapped in a figure 8 configuration Fourth layer elastic cohesive bandage wrapped in a spiral fashion to hold inner layers in
place
Una boot is a paste bandage impregnated with zinc oxide glycerin gelatin and occasionally calamine lotion It is s changed
every 3-7 days
Increase exercise especially walking to increase blood flow
Avoid standing or sitting for a long time which can make the fluid pool in your legs
Keep your legs raised above your heart 30 to 45 minutes 3-4 times per day This helps reduce swelling helps ease discomfort
Local wound care for venous ulcers antibiotics for infected wounds
Maintain skin cleanliness and moisturize frequently to protect skin integrity
SEPT 2017
DIMENSIONS PAGE 4
Ask Michele ~By Michele A Zimmer-Forster LCSW LICSW CSW-G
Resident Counselor ndash Ext 5116
Dear Michele What is caregiver burn out What is the cure
Caregiver burnout is a state of physical emotional and mental exhaustion that may be
accompanied by a change in attitude -- from positive and caring to negative and unconcerned
What Causes Caregiver Burnout Caregivers often are so busy caring for others that they tend to ne-
glect their own emotional physical and spiritual health The demands on a caregivers body mind
and emotions can easily seem overwhelming leading to fatigue and hopelessness -- and
ultimately burnout
How do you get over caregiver burnout Answer is
1 Feel empowered Feeling powerless is the number one contributor to burnout and depression And
it is an easy trap to fall into as a caregiver especially if you feel stuck in a role you didnrsquot
expect or helpless to change things for the better But not matter the situation you canrsquot always get the
extra time money or physical assistance yoursquod like but you can always get more happiness and hope
2 Embrace your caregiving choice Acknowledge that despite any resentments or burdens you
feel you have made a conscious choice to provide care Focus on the positive reasons behind that
choice Perhaps you provide care to repay your parent for the care they gave you growing up Or
maybe itrsquos because or your values or the example you want to set for your children These deep
meaningful motivations can help sustain you through difficult times
3 Focus on the things you can control Rather than stressing out over things you canrsquot control fo-
cus on the way you choose to react to problems
4 Celebrate the small victories If you start to feel discouraged remind yourself that all your ef-
forts matter Donrsquot underestimate the importance of making your loved one feel safer more comfort-
able and loved
5 Get the appreciation you need Feeling appreciated can go a long way toward not only accept-
ing a stressful situation but enjoying life moreBut what can you do if the person yoursquore
caring for is no longer able to feel or show their appreciation for your time and efforts
6 Ask for help Taking on all of the responsibilities of caregiving without regular breaks or
assistance is a surefire recipe for burnout Donrsquot try to do it all alone Consult with the Resident
Counselor at (703) 404-5116 to get a complete list of support systems
SEPT 2017
DIMENSIONS PAGE 5
~By Joan Sweeney BSN RN Wellness Coordinator
When a moment of crisis comes it usually takes us off guard Itrsquos difficult to remain focused in the midst of a threat-
ening situation Thinking ahead planning what to do and preparing what is needed are components of Emergency
Preparation
Having an Emergency Plan is Important
Forming a mindset for Emergency Preparation is a challenge Give yourself peace of mind with a well thought out
plan in advance Give yourself the opportunity to practice and rehearse the actions you would take during an emergen-
cy
When an emergency comes you will then be ready to go through the motions automatically deliberately and effec-
tively
How Prepared Are You for Medical Emergencies First keep a copy of your updated amp preassembled Emergency Medical Information (Grab amp Go) on the side of your
refrigerator so EMS (Emergency Medical Service) can easily locate it
The Wellness Center staff is happy to help you and guide you in assembling pertinent information
As in a fire you choose the fastest route to safety do the same thing when there is a medical emergency
Choose that fastest route to care
Calling 911 is the fastest channel to medical help
When EMS comes to the scene itrsquos like bringing the ER to you
They come with equipment They come with medication They come with Manpower
They have access by phone to physicians in the ER
EMS Responders are trained to assess amp deliver emergency care
When it is appropriate to call 911 Any time there is a sudden change in your health or ability to function Any time you need help fast
If you are uncertain what to do rememberhellip
You donrsquot have to figure it out yourself
EMS will help determine the significance of your medical problem
They can help you decide if medical attention is needed at the hospital
They can get you there fast You will be seen fast
If you call 911 directly from your phone also contact the front desk 5100 They will notify the front gate where to
direct the ambulance and the roving guard will meet EMS and bring them to your apartment
Early intervention yields a better outcome amp recovery
PAGE 6 DIMENSIONS SEPT 2017
DONrsquoT EAT THIShellip IF YOUrsquoRE TAKING THAT
~By Mary Zane BSN RN
Some foods can affect how well your medications work
Warning labels on prescription and over-the-counter drugs are important They are meant to warn
advise the taker of possible interactions with other medications or foods This is a reminder to refresh
your knowledge and re-read the prescription warnings
The foods you eat and the medications you take could be working against each other Harmful interac-
tions arenrsquot limited to competing drugs you ingest anything you put in your body can potentially alter a
medicationrsquos effectiveness or cause other problems
Blood Thinnershellipavoid fish oil supplements Large amounts of fish oil can also thin the blood
Cooked fish contains small dietary amounts of fish oil so consuming fish is safe
Certain Statins for high cholesterolhellipavoid grapefruit and grapefruit juice Grapefruit interferes with
the bodyrsquos metabolism of Lipitor Zocor and Mevacor The intended dose might not be accurate
Diabetic Medicationshellip avoid too much cinnamon In large amounts this spice can lower blood sugar-
which is what diabetes drugs do A sprinkle is fine but avoid high dose supplements
Certain MAOI Antidepressantshellip avoid red wine hard cheese (parmesan and chocolate) can raise
blood pressures
Certain Heart Medicationshellipavoid too much calcium Calcium channel blockers work to lower blood
pressure Norvasc Vascor Cardizem Plendil Cardene and Procardia are a few of these medications
Too much calcium in the diet can work against this process Limit your daily intake from all sources-
including dairy products supplements and calcium fortified juices
Certain Blood Pressure Medicinehellip go easy on bananas and other high potassium foods ACE inhibi-
tors lower blood pressure but also boost potassium retention Some examples of ACE inhibitor drugs
are Lotensin Zofenopril Perindopril Mavik Captopril Lisinopril and Altace
If you have questionsconcerns consult your pharmacist physician or dietician
SEPT 2017
DIMENSIONS PAGE 7
Flu Shots ~By Mary Jo Kotacka BSN RN
Flu Shots will be given at Falconrsquos Landing on
Influenza (flu) is a contagious respiratory illness caused by influenza viruses It can cause mild to severe illness Serious outcomes
of flu infection can result in hospitalization or death Some people such as older people young children and people with certain
health conditions are at high risk of serious flu complications
While seasonal influenza (flu) viruses can be detected year-round in the United States flu viruses are most common during the
fall and winter The exact timing and duration of flu seasons can vary but influenza activity often begins to increase in October
Most of the time flu activity peaks between December and February although activity can last as late as May
What viruses do 2016-2017 flu vaccines protect against
There are many flu viruses and they are constantly changing The composition of US flu vaccines is reviewed annually
and updated to match circulating flu viruses Flu vaccines protect against the three or four viruses (depending on the
type of flu vaccine) that research suggests will be most common For 2016-2017 three-component vaccines are recom-
mended to contain
an AMichigan452015 (H1N1)pdm09-like virus
an AHong Kong48012014 (H3N2)-like virus
a BBrisbane602008-like (BVictoria lineage) virus
Can the flu vaccine provide protection even if the vaccine is not a ldquogoodrdquo match
Yes antibodies made in response to vaccination with one flu virus can sometimes provide protection against different but
related viruses A less than ideal match may result in reduced vaccine effectiveness against the virus that is different from
what is in the flu vaccine but it can still provide some protection against flu illness
In addition itrsquos important to remember that the flu vaccine contains three or four flu viruses (depending on the type of
vaccine you receive) so that even when there is a less than ideal match or lower effectiveness against one virus the vac-
cine may protect against the other viruses
For these reasons even during seasons when there is a less than ideal match CDC continues to recommend flu vaccina-
tion for everyone 6 months and older Vaccination is particularly important for people at high risk for serious flu compli-
cations and their close contacts
What is adjuvant flu vaccine
The US Food and Drug Administration (FDA) licensed a new seasonal influenza (flu) vaccine containing adjuvant for
adults 65 years of age and older An adjuvant is an ingredient added to a vaccine to create a stronger immune response to
vaccination FLUAD was licensed in November 2015 and will be available during the 2016-2017 flu season
Can I get vaccinated and still get the flu
Yes Itrsquos possible to get sick with the flu even if you have been vaccinatedYou may be exposed to a flu virus shortly be-
fore getting vaccinated or during the period that it takes the body to gain protection after getting vaccinated This expo-
sure may result in you becoming ill with flu before the vaccine begins to protect you About 2 weeks after vaccination
antibodies that provide protection develop in the body
What is the difference between Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivant
Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivalent are all injectable influenza
vaccines made to protect against the flu strains most likely to cause illness for that particular flu season Fluzone High-
Dose vaccine contains four times the amount of antigen (the part of the vaccine that prompts the body to make antibody)
contained in regular flu shots The additional antigen is intended to create a stronger immune response (more antibody) in
the person getting the vaccine
What are the symptoms of the flu versus the symptoms of a cold
The symptoms of flu can include fever or feeling feverishchills cough sore throat runny or stuffy nose muscle or body
aches headaches and fatigue (tiredness) Cold symptoms are usually milder than the symptoms of flu People with colds
are more likely to have a runny or stuffy nose Colds generally do not result in serious health problems
Thursday October 5 2017 900AM- 100PM
Friday October 6 2017 900AM - 100PM
Saturday November 4 2017 1000AM - 1230PM
PAGE 8 DIMENSIONS SEPT 2017
Massage Therapy at Falcons Landing ~By Sabine Hutto
Certified Massage Therapist
Sabine Hutto a native German is a certified Massage Therapist for 37 years and sees residents and employees at Falcons Landing Sabine specializes in Swedish and deep Tissue Massage Lymphatic Drainage Oncology Massage Mayan Abdominal Massage Bowen Technique amp Active Isolated Stretching In addition Sabine is an Integrative Health and Lifestyle Coach Passionate about her work Sabinersquos mission in life is to make a difference in the lives of others by sharing her life experiences and knowledge tailored to the clientrsquos individual needs In her free time when she is not working Sabine enjoys the outdoors ei-
ther swimming cycling or running
THE BENEFITS OF MASSAGE
Most people associate Massage Therapy with relaxation and luxury but did you know that massage is useful for the conditions listed below and more
Increases joint flexibility
Improves blood circulation in the body
Helps to strengthen the immune system
Provides relief from anxiety and stress
Reduces spasms and cramps
Exercise and stretch weak tight or atrophied muscles
Enhances sleep quality
Reduces fatigue There is no denying the power of bodywork Regardless of the adjectives we assign to it (pampering rejuvenating therapeutic) or the reasons we seek it out (a luxurious treat stress relief pain management) massage therapy can be a powerful ally in your healthcare regimen
Call Sabine for an appointment 202-243-9144
Her massage room is located in the Johnson Center Assisted Living Unit Monday to Friday
Save the Date Briefing on Arlington National Cemetery
Friday September 22 at 3 pm in the Ballroom
Robert B Quackenbush Deputy Superintendent
Norka Rojas Director of Interment Services
Learn about the cemeteryrsquos history eligibility and logistics for burial and the
recent report to Congress on space issues
~Sponsored by the Falcons Landing Bereavement Committee~
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
PAGE 2 DIMENSIONS SEPT 2017
By Dr Ann Mecherikunnel Falcons Landing Medical Director
Colds are a leading cause of illness in our community Some people resort to al-
ternative treatments for relief but what does the scientific research show is effec-
tive
Zinc- oral zinc lozenges at about 80 mg per day may reduce the duration of a cold
when started within 24 hrs and taken for less than 2 weeks Intranasal zinc has
been linked to a severe permanent loss of smell and should not be used Oral zinc
can cause nausea and gastrointestinal symptoms Long-term use can cause copper
deficiency and affect immunity Zinc may interact with antibiotics
Vitamin C- does not prevent colds and slightly reduce the length and severity of
symptoms It is considered safe but high doses can cause diarrhea nausea and ab-
dominal cramps
Echinacea- overall evidence is weak that this helps Products vary widely and
few side few have been reported except for allergic reactions
Saline Nasal Irrigation- may have benefits in relieving symptoms and is general-
ly safe Neti pots and rinsing devices must be cleaned properly According to the
FDA tap water that is not filtered treated or processed has low levels of bacteria
and should not be used
Honey- reduces the frequency of cough and improves sleep quality in a cold A
25 ml dose before sleep was superior to over the counter cough suppressants in a
study in children Children less than 1 yr should not be given honey due to the
risk of botulism
Garlic- insufficient trials regarding its effects in the cold but is probably safe in
usual amounts in food
Garlic supplements may increase bleeding risk
As always talk to your medical providers about any supplements you are consid-
ering to ensure safety
PAGE 3 DIMENSIONS SEPT 2017
Venous Insufficiency ~By Lisa DeGilio ANP
Venous insufficiency (chronic venous insufficiency or chronic venous stasis) is a long term chronic problem in which the veins
have problems sending blood from the legs back to the heart due to damaged valves in the veins of the legs Veins have valves
that keep the blood moving in one direction-toward the heart In venous insufficiency the valves in the veins of the leg dont work
right the valves fail to stop the blood from flowing backward So fluid blood pools in the legs (stasis)
This can lead to problems such as varicose veins skin infections non-healing ulcers allergic contact dermatitis
Cause Venous insufficiency is often caused by deep vein thrombosis (blood clots) and high blood pressure inside leg veins
Risk factors Incudes age obesity smoking cancer muscle weakness leg injury trauma family history of venous insuffi-
ciency as well as inactivity (sitting or standing for long periods of time without moving can cause high blood pressure in
the leg veins and increase your risk) Undergoing events such as such as deep venous thrombosis surgery (eg vein strip-
ping total knee arthroplasty harvesting of saphenous veins for coronary bypass) or traumatic injury can severely damage
the function of the lower-extremity venous system
What are the symptoms Symptoms affect the legs and may include
Swelling often in the ankles
Varicose veins (tortuous protruding visible veins)
Itching
Cramping
Skin sores (ulcers)
Aching or a feeling of heaviness
Skin discoloration
At first the skin of the ankles and lower legs may look thin or tissue-like One may slowly get brown stains on the skin
The skin may become irritated or crack if you scratch it It may also become red or swollen crusted or weepy Over
time some skin changes become permanent Thickening and hardening of the skin develop on the legs and ankles) as
well as a bumpy or cobblestone appearance of the skin The skin turns dark brown Skin sores called venous ulcers or
stasis ulcers may develop
Diagnosis
A type of test called a duplex ultrasound may be used to test the speed and direction of blood flow in the veins A techni-
cian will place some gel on the skin and then press a small hand-held device (transducer) against the skin The transducer
uses sound waves that bounce back to a computer and produce the images of blood flow
How is venous insufficiency treated
Custom fitted gradient elastic compression stockings which are tighter at the ankles than at the top of the legs can reduce swell-
ing increase venous return toward the heart and relieve pain In addition wearing these stockings can help provide improved ox-
ygenation which promotes healing
Multilayer compression bandages First layer orthopaedic wool bandage applies spirally around the leg Second layer cotton
crepe bandage spirally wrapped around the legs Third layer an elastic bandage that conforms to the personrsquos leg and is spirally
wrapped in a figure 8 configuration Fourth layer elastic cohesive bandage wrapped in a spiral fashion to hold inner layers in
place
Una boot is a paste bandage impregnated with zinc oxide glycerin gelatin and occasionally calamine lotion It is s changed
every 3-7 days
Increase exercise especially walking to increase blood flow
Avoid standing or sitting for a long time which can make the fluid pool in your legs
Keep your legs raised above your heart 30 to 45 minutes 3-4 times per day This helps reduce swelling helps ease discomfort
Local wound care for venous ulcers antibiotics for infected wounds
Maintain skin cleanliness and moisturize frequently to protect skin integrity
SEPT 2017
DIMENSIONS PAGE 4
Ask Michele ~By Michele A Zimmer-Forster LCSW LICSW CSW-G
Resident Counselor ndash Ext 5116
Dear Michele What is caregiver burn out What is the cure
Caregiver burnout is a state of physical emotional and mental exhaustion that may be
accompanied by a change in attitude -- from positive and caring to negative and unconcerned
What Causes Caregiver Burnout Caregivers often are so busy caring for others that they tend to ne-
glect their own emotional physical and spiritual health The demands on a caregivers body mind
and emotions can easily seem overwhelming leading to fatigue and hopelessness -- and
ultimately burnout
How do you get over caregiver burnout Answer is
1 Feel empowered Feeling powerless is the number one contributor to burnout and depression And
it is an easy trap to fall into as a caregiver especially if you feel stuck in a role you didnrsquot
expect or helpless to change things for the better But not matter the situation you canrsquot always get the
extra time money or physical assistance yoursquod like but you can always get more happiness and hope
2 Embrace your caregiving choice Acknowledge that despite any resentments or burdens you
feel you have made a conscious choice to provide care Focus on the positive reasons behind that
choice Perhaps you provide care to repay your parent for the care they gave you growing up Or
maybe itrsquos because or your values or the example you want to set for your children These deep
meaningful motivations can help sustain you through difficult times
3 Focus on the things you can control Rather than stressing out over things you canrsquot control fo-
cus on the way you choose to react to problems
4 Celebrate the small victories If you start to feel discouraged remind yourself that all your ef-
forts matter Donrsquot underestimate the importance of making your loved one feel safer more comfort-
able and loved
5 Get the appreciation you need Feeling appreciated can go a long way toward not only accept-
ing a stressful situation but enjoying life moreBut what can you do if the person yoursquore
caring for is no longer able to feel or show their appreciation for your time and efforts
6 Ask for help Taking on all of the responsibilities of caregiving without regular breaks or
assistance is a surefire recipe for burnout Donrsquot try to do it all alone Consult with the Resident
Counselor at (703) 404-5116 to get a complete list of support systems
SEPT 2017
DIMENSIONS PAGE 5
~By Joan Sweeney BSN RN Wellness Coordinator
When a moment of crisis comes it usually takes us off guard Itrsquos difficult to remain focused in the midst of a threat-
ening situation Thinking ahead planning what to do and preparing what is needed are components of Emergency
Preparation
Having an Emergency Plan is Important
Forming a mindset for Emergency Preparation is a challenge Give yourself peace of mind with a well thought out
plan in advance Give yourself the opportunity to practice and rehearse the actions you would take during an emergen-
cy
When an emergency comes you will then be ready to go through the motions automatically deliberately and effec-
tively
How Prepared Are You for Medical Emergencies First keep a copy of your updated amp preassembled Emergency Medical Information (Grab amp Go) on the side of your
refrigerator so EMS (Emergency Medical Service) can easily locate it
The Wellness Center staff is happy to help you and guide you in assembling pertinent information
As in a fire you choose the fastest route to safety do the same thing when there is a medical emergency
Choose that fastest route to care
Calling 911 is the fastest channel to medical help
When EMS comes to the scene itrsquos like bringing the ER to you
They come with equipment They come with medication They come with Manpower
They have access by phone to physicians in the ER
EMS Responders are trained to assess amp deliver emergency care
When it is appropriate to call 911 Any time there is a sudden change in your health or ability to function Any time you need help fast
If you are uncertain what to do rememberhellip
You donrsquot have to figure it out yourself
EMS will help determine the significance of your medical problem
They can help you decide if medical attention is needed at the hospital
They can get you there fast You will be seen fast
If you call 911 directly from your phone also contact the front desk 5100 They will notify the front gate where to
direct the ambulance and the roving guard will meet EMS and bring them to your apartment
Early intervention yields a better outcome amp recovery
PAGE 6 DIMENSIONS SEPT 2017
DONrsquoT EAT THIShellip IF YOUrsquoRE TAKING THAT
~By Mary Zane BSN RN
Some foods can affect how well your medications work
Warning labels on prescription and over-the-counter drugs are important They are meant to warn
advise the taker of possible interactions with other medications or foods This is a reminder to refresh
your knowledge and re-read the prescription warnings
The foods you eat and the medications you take could be working against each other Harmful interac-
tions arenrsquot limited to competing drugs you ingest anything you put in your body can potentially alter a
medicationrsquos effectiveness or cause other problems
Blood Thinnershellipavoid fish oil supplements Large amounts of fish oil can also thin the blood
Cooked fish contains small dietary amounts of fish oil so consuming fish is safe
Certain Statins for high cholesterolhellipavoid grapefruit and grapefruit juice Grapefruit interferes with
the bodyrsquos metabolism of Lipitor Zocor and Mevacor The intended dose might not be accurate
Diabetic Medicationshellip avoid too much cinnamon In large amounts this spice can lower blood sugar-
which is what diabetes drugs do A sprinkle is fine but avoid high dose supplements
Certain MAOI Antidepressantshellip avoid red wine hard cheese (parmesan and chocolate) can raise
blood pressures
Certain Heart Medicationshellipavoid too much calcium Calcium channel blockers work to lower blood
pressure Norvasc Vascor Cardizem Plendil Cardene and Procardia are a few of these medications
Too much calcium in the diet can work against this process Limit your daily intake from all sources-
including dairy products supplements and calcium fortified juices
Certain Blood Pressure Medicinehellip go easy on bananas and other high potassium foods ACE inhibi-
tors lower blood pressure but also boost potassium retention Some examples of ACE inhibitor drugs
are Lotensin Zofenopril Perindopril Mavik Captopril Lisinopril and Altace
If you have questionsconcerns consult your pharmacist physician or dietician
SEPT 2017
DIMENSIONS PAGE 7
Flu Shots ~By Mary Jo Kotacka BSN RN
Flu Shots will be given at Falconrsquos Landing on
Influenza (flu) is a contagious respiratory illness caused by influenza viruses It can cause mild to severe illness Serious outcomes
of flu infection can result in hospitalization or death Some people such as older people young children and people with certain
health conditions are at high risk of serious flu complications
While seasonal influenza (flu) viruses can be detected year-round in the United States flu viruses are most common during the
fall and winter The exact timing and duration of flu seasons can vary but influenza activity often begins to increase in October
Most of the time flu activity peaks between December and February although activity can last as late as May
What viruses do 2016-2017 flu vaccines protect against
There are many flu viruses and they are constantly changing The composition of US flu vaccines is reviewed annually
and updated to match circulating flu viruses Flu vaccines protect against the three or four viruses (depending on the
type of flu vaccine) that research suggests will be most common For 2016-2017 three-component vaccines are recom-
mended to contain
an AMichigan452015 (H1N1)pdm09-like virus
an AHong Kong48012014 (H3N2)-like virus
a BBrisbane602008-like (BVictoria lineage) virus
Can the flu vaccine provide protection even if the vaccine is not a ldquogoodrdquo match
Yes antibodies made in response to vaccination with one flu virus can sometimes provide protection against different but
related viruses A less than ideal match may result in reduced vaccine effectiveness against the virus that is different from
what is in the flu vaccine but it can still provide some protection against flu illness
In addition itrsquos important to remember that the flu vaccine contains three or four flu viruses (depending on the type of
vaccine you receive) so that even when there is a less than ideal match or lower effectiveness against one virus the vac-
cine may protect against the other viruses
For these reasons even during seasons when there is a less than ideal match CDC continues to recommend flu vaccina-
tion for everyone 6 months and older Vaccination is particularly important for people at high risk for serious flu compli-
cations and their close contacts
What is adjuvant flu vaccine
The US Food and Drug Administration (FDA) licensed a new seasonal influenza (flu) vaccine containing adjuvant for
adults 65 years of age and older An adjuvant is an ingredient added to a vaccine to create a stronger immune response to
vaccination FLUAD was licensed in November 2015 and will be available during the 2016-2017 flu season
Can I get vaccinated and still get the flu
Yes Itrsquos possible to get sick with the flu even if you have been vaccinatedYou may be exposed to a flu virus shortly be-
fore getting vaccinated or during the period that it takes the body to gain protection after getting vaccinated This expo-
sure may result in you becoming ill with flu before the vaccine begins to protect you About 2 weeks after vaccination
antibodies that provide protection develop in the body
What is the difference between Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivant
Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivalent are all injectable influenza
vaccines made to protect against the flu strains most likely to cause illness for that particular flu season Fluzone High-
Dose vaccine contains four times the amount of antigen (the part of the vaccine that prompts the body to make antibody)
contained in regular flu shots The additional antigen is intended to create a stronger immune response (more antibody) in
the person getting the vaccine
What are the symptoms of the flu versus the symptoms of a cold
The symptoms of flu can include fever or feeling feverishchills cough sore throat runny or stuffy nose muscle or body
aches headaches and fatigue (tiredness) Cold symptoms are usually milder than the symptoms of flu People with colds
are more likely to have a runny or stuffy nose Colds generally do not result in serious health problems
Thursday October 5 2017 900AM- 100PM
Friday October 6 2017 900AM - 100PM
Saturday November 4 2017 1000AM - 1230PM
PAGE 8 DIMENSIONS SEPT 2017
Massage Therapy at Falcons Landing ~By Sabine Hutto
Certified Massage Therapist
Sabine Hutto a native German is a certified Massage Therapist for 37 years and sees residents and employees at Falcons Landing Sabine specializes in Swedish and deep Tissue Massage Lymphatic Drainage Oncology Massage Mayan Abdominal Massage Bowen Technique amp Active Isolated Stretching In addition Sabine is an Integrative Health and Lifestyle Coach Passionate about her work Sabinersquos mission in life is to make a difference in the lives of others by sharing her life experiences and knowledge tailored to the clientrsquos individual needs In her free time when she is not working Sabine enjoys the outdoors ei-
ther swimming cycling or running
THE BENEFITS OF MASSAGE
Most people associate Massage Therapy with relaxation and luxury but did you know that massage is useful for the conditions listed below and more
Increases joint flexibility
Improves blood circulation in the body
Helps to strengthen the immune system
Provides relief from anxiety and stress
Reduces spasms and cramps
Exercise and stretch weak tight or atrophied muscles
Enhances sleep quality
Reduces fatigue There is no denying the power of bodywork Regardless of the adjectives we assign to it (pampering rejuvenating therapeutic) or the reasons we seek it out (a luxurious treat stress relief pain management) massage therapy can be a powerful ally in your healthcare regimen
Call Sabine for an appointment 202-243-9144
Her massage room is located in the Johnson Center Assisted Living Unit Monday to Friday
Save the Date Briefing on Arlington National Cemetery
Friday September 22 at 3 pm in the Ballroom
Robert B Quackenbush Deputy Superintendent
Norka Rojas Director of Interment Services
Learn about the cemeteryrsquos history eligibility and logistics for burial and the
recent report to Congress on space issues
~Sponsored by the Falcons Landing Bereavement Committee~
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
PAGE 3 DIMENSIONS SEPT 2017
Venous Insufficiency ~By Lisa DeGilio ANP
Venous insufficiency (chronic venous insufficiency or chronic venous stasis) is a long term chronic problem in which the veins
have problems sending blood from the legs back to the heart due to damaged valves in the veins of the legs Veins have valves
that keep the blood moving in one direction-toward the heart In venous insufficiency the valves in the veins of the leg dont work
right the valves fail to stop the blood from flowing backward So fluid blood pools in the legs (stasis)
This can lead to problems such as varicose veins skin infections non-healing ulcers allergic contact dermatitis
Cause Venous insufficiency is often caused by deep vein thrombosis (blood clots) and high blood pressure inside leg veins
Risk factors Incudes age obesity smoking cancer muscle weakness leg injury trauma family history of venous insuffi-
ciency as well as inactivity (sitting or standing for long periods of time without moving can cause high blood pressure in
the leg veins and increase your risk) Undergoing events such as such as deep venous thrombosis surgery (eg vein strip-
ping total knee arthroplasty harvesting of saphenous veins for coronary bypass) or traumatic injury can severely damage
the function of the lower-extremity venous system
What are the symptoms Symptoms affect the legs and may include
Swelling often in the ankles
Varicose veins (tortuous protruding visible veins)
Itching
Cramping
Skin sores (ulcers)
Aching or a feeling of heaviness
Skin discoloration
At first the skin of the ankles and lower legs may look thin or tissue-like One may slowly get brown stains on the skin
The skin may become irritated or crack if you scratch it It may also become red or swollen crusted or weepy Over
time some skin changes become permanent Thickening and hardening of the skin develop on the legs and ankles) as
well as a bumpy or cobblestone appearance of the skin The skin turns dark brown Skin sores called venous ulcers or
stasis ulcers may develop
Diagnosis
A type of test called a duplex ultrasound may be used to test the speed and direction of blood flow in the veins A techni-
cian will place some gel on the skin and then press a small hand-held device (transducer) against the skin The transducer
uses sound waves that bounce back to a computer and produce the images of blood flow
How is venous insufficiency treated
Custom fitted gradient elastic compression stockings which are tighter at the ankles than at the top of the legs can reduce swell-
ing increase venous return toward the heart and relieve pain In addition wearing these stockings can help provide improved ox-
ygenation which promotes healing
Multilayer compression bandages First layer orthopaedic wool bandage applies spirally around the leg Second layer cotton
crepe bandage spirally wrapped around the legs Third layer an elastic bandage that conforms to the personrsquos leg and is spirally
wrapped in a figure 8 configuration Fourth layer elastic cohesive bandage wrapped in a spiral fashion to hold inner layers in
place
Una boot is a paste bandage impregnated with zinc oxide glycerin gelatin and occasionally calamine lotion It is s changed
every 3-7 days
Increase exercise especially walking to increase blood flow
Avoid standing or sitting for a long time which can make the fluid pool in your legs
Keep your legs raised above your heart 30 to 45 minutes 3-4 times per day This helps reduce swelling helps ease discomfort
Local wound care for venous ulcers antibiotics for infected wounds
Maintain skin cleanliness and moisturize frequently to protect skin integrity
SEPT 2017
DIMENSIONS PAGE 4
Ask Michele ~By Michele A Zimmer-Forster LCSW LICSW CSW-G
Resident Counselor ndash Ext 5116
Dear Michele What is caregiver burn out What is the cure
Caregiver burnout is a state of physical emotional and mental exhaustion that may be
accompanied by a change in attitude -- from positive and caring to negative and unconcerned
What Causes Caregiver Burnout Caregivers often are so busy caring for others that they tend to ne-
glect their own emotional physical and spiritual health The demands on a caregivers body mind
and emotions can easily seem overwhelming leading to fatigue and hopelessness -- and
ultimately burnout
How do you get over caregiver burnout Answer is
1 Feel empowered Feeling powerless is the number one contributor to burnout and depression And
it is an easy trap to fall into as a caregiver especially if you feel stuck in a role you didnrsquot
expect or helpless to change things for the better But not matter the situation you canrsquot always get the
extra time money or physical assistance yoursquod like but you can always get more happiness and hope
2 Embrace your caregiving choice Acknowledge that despite any resentments or burdens you
feel you have made a conscious choice to provide care Focus on the positive reasons behind that
choice Perhaps you provide care to repay your parent for the care they gave you growing up Or
maybe itrsquos because or your values or the example you want to set for your children These deep
meaningful motivations can help sustain you through difficult times
3 Focus on the things you can control Rather than stressing out over things you canrsquot control fo-
cus on the way you choose to react to problems
4 Celebrate the small victories If you start to feel discouraged remind yourself that all your ef-
forts matter Donrsquot underestimate the importance of making your loved one feel safer more comfort-
able and loved
5 Get the appreciation you need Feeling appreciated can go a long way toward not only accept-
ing a stressful situation but enjoying life moreBut what can you do if the person yoursquore
caring for is no longer able to feel or show their appreciation for your time and efforts
6 Ask for help Taking on all of the responsibilities of caregiving without regular breaks or
assistance is a surefire recipe for burnout Donrsquot try to do it all alone Consult with the Resident
Counselor at (703) 404-5116 to get a complete list of support systems
SEPT 2017
DIMENSIONS PAGE 5
~By Joan Sweeney BSN RN Wellness Coordinator
When a moment of crisis comes it usually takes us off guard Itrsquos difficult to remain focused in the midst of a threat-
ening situation Thinking ahead planning what to do and preparing what is needed are components of Emergency
Preparation
Having an Emergency Plan is Important
Forming a mindset for Emergency Preparation is a challenge Give yourself peace of mind with a well thought out
plan in advance Give yourself the opportunity to practice and rehearse the actions you would take during an emergen-
cy
When an emergency comes you will then be ready to go through the motions automatically deliberately and effec-
tively
How Prepared Are You for Medical Emergencies First keep a copy of your updated amp preassembled Emergency Medical Information (Grab amp Go) on the side of your
refrigerator so EMS (Emergency Medical Service) can easily locate it
The Wellness Center staff is happy to help you and guide you in assembling pertinent information
As in a fire you choose the fastest route to safety do the same thing when there is a medical emergency
Choose that fastest route to care
Calling 911 is the fastest channel to medical help
When EMS comes to the scene itrsquos like bringing the ER to you
They come with equipment They come with medication They come with Manpower
They have access by phone to physicians in the ER
EMS Responders are trained to assess amp deliver emergency care
When it is appropriate to call 911 Any time there is a sudden change in your health or ability to function Any time you need help fast
If you are uncertain what to do rememberhellip
You donrsquot have to figure it out yourself
EMS will help determine the significance of your medical problem
They can help you decide if medical attention is needed at the hospital
They can get you there fast You will be seen fast
If you call 911 directly from your phone also contact the front desk 5100 They will notify the front gate where to
direct the ambulance and the roving guard will meet EMS and bring them to your apartment
Early intervention yields a better outcome amp recovery
PAGE 6 DIMENSIONS SEPT 2017
DONrsquoT EAT THIShellip IF YOUrsquoRE TAKING THAT
~By Mary Zane BSN RN
Some foods can affect how well your medications work
Warning labels on prescription and over-the-counter drugs are important They are meant to warn
advise the taker of possible interactions with other medications or foods This is a reminder to refresh
your knowledge and re-read the prescription warnings
The foods you eat and the medications you take could be working against each other Harmful interac-
tions arenrsquot limited to competing drugs you ingest anything you put in your body can potentially alter a
medicationrsquos effectiveness or cause other problems
Blood Thinnershellipavoid fish oil supplements Large amounts of fish oil can also thin the blood
Cooked fish contains small dietary amounts of fish oil so consuming fish is safe
Certain Statins for high cholesterolhellipavoid grapefruit and grapefruit juice Grapefruit interferes with
the bodyrsquos metabolism of Lipitor Zocor and Mevacor The intended dose might not be accurate
Diabetic Medicationshellip avoid too much cinnamon In large amounts this spice can lower blood sugar-
which is what diabetes drugs do A sprinkle is fine but avoid high dose supplements
Certain MAOI Antidepressantshellip avoid red wine hard cheese (parmesan and chocolate) can raise
blood pressures
Certain Heart Medicationshellipavoid too much calcium Calcium channel blockers work to lower blood
pressure Norvasc Vascor Cardizem Plendil Cardene and Procardia are a few of these medications
Too much calcium in the diet can work against this process Limit your daily intake from all sources-
including dairy products supplements and calcium fortified juices
Certain Blood Pressure Medicinehellip go easy on bananas and other high potassium foods ACE inhibi-
tors lower blood pressure but also boost potassium retention Some examples of ACE inhibitor drugs
are Lotensin Zofenopril Perindopril Mavik Captopril Lisinopril and Altace
If you have questionsconcerns consult your pharmacist physician or dietician
SEPT 2017
DIMENSIONS PAGE 7
Flu Shots ~By Mary Jo Kotacka BSN RN
Flu Shots will be given at Falconrsquos Landing on
Influenza (flu) is a contagious respiratory illness caused by influenza viruses It can cause mild to severe illness Serious outcomes
of flu infection can result in hospitalization or death Some people such as older people young children and people with certain
health conditions are at high risk of serious flu complications
While seasonal influenza (flu) viruses can be detected year-round in the United States flu viruses are most common during the
fall and winter The exact timing and duration of flu seasons can vary but influenza activity often begins to increase in October
Most of the time flu activity peaks between December and February although activity can last as late as May
What viruses do 2016-2017 flu vaccines protect against
There are many flu viruses and they are constantly changing The composition of US flu vaccines is reviewed annually
and updated to match circulating flu viruses Flu vaccines protect against the three or four viruses (depending on the
type of flu vaccine) that research suggests will be most common For 2016-2017 three-component vaccines are recom-
mended to contain
an AMichigan452015 (H1N1)pdm09-like virus
an AHong Kong48012014 (H3N2)-like virus
a BBrisbane602008-like (BVictoria lineage) virus
Can the flu vaccine provide protection even if the vaccine is not a ldquogoodrdquo match
Yes antibodies made in response to vaccination with one flu virus can sometimes provide protection against different but
related viruses A less than ideal match may result in reduced vaccine effectiveness against the virus that is different from
what is in the flu vaccine but it can still provide some protection against flu illness
In addition itrsquos important to remember that the flu vaccine contains three or four flu viruses (depending on the type of
vaccine you receive) so that even when there is a less than ideal match or lower effectiveness against one virus the vac-
cine may protect against the other viruses
For these reasons even during seasons when there is a less than ideal match CDC continues to recommend flu vaccina-
tion for everyone 6 months and older Vaccination is particularly important for people at high risk for serious flu compli-
cations and their close contacts
What is adjuvant flu vaccine
The US Food and Drug Administration (FDA) licensed a new seasonal influenza (flu) vaccine containing adjuvant for
adults 65 years of age and older An adjuvant is an ingredient added to a vaccine to create a stronger immune response to
vaccination FLUAD was licensed in November 2015 and will be available during the 2016-2017 flu season
Can I get vaccinated and still get the flu
Yes Itrsquos possible to get sick with the flu even if you have been vaccinatedYou may be exposed to a flu virus shortly be-
fore getting vaccinated or during the period that it takes the body to gain protection after getting vaccinated This expo-
sure may result in you becoming ill with flu before the vaccine begins to protect you About 2 weeks after vaccination
antibodies that provide protection develop in the body
What is the difference between Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivant
Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivalent are all injectable influenza
vaccines made to protect against the flu strains most likely to cause illness for that particular flu season Fluzone High-
Dose vaccine contains four times the amount of antigen (the part of the vaccine that prompts the body to make antibody)
contained in regular flu shots The additional antigen is intended to create a stronger immune response (more antibody) in
the person getting the vaccine
What are the symptoms of the flu versus the symptoms of a cold
The symptoms of flu can include fever or feeling feverishchills cough sore throat runny or stuffy nose muscle or body
aches headaches and fatigue (tiredness) Cold symptoms are usually milder than the symptoms of flu People with colds
are more likely to have a runny or stuffy nose Colds generally do not result in serious health problems
Thursday October 5 2017 900AM- 100PM
Friday October 6 2017 900AM - 100PM
Saturday November 4 2017 1000AM - 1230PM
PAGE 8 DIMENSIONS SEPT 2017
Massage Therapy at Falcons Landing ~By Sabine Hutto
Certified Massage Therapist
Sabine Hutto a native German is a certified Massage Therapist for 37 years and sees residents and employees at Falcons Landing Sabine specializes in Swedish and deep Tissue Massage Lymphatic Drainage Oncology Massage Mayan Abdominal Massage Bowen Technique amp Active Isolated Stretching In addition Sabine is an Integrative Health and Lifestyle Coach Passionate about her work Sabinersquos mission in life is to make a difference in the lives of others by sharing her life experiences and knowledge tailored to the clientrsquos individual needs In her free time when she is not working Sabine enjoys the outdoors ei-
ther swimming cycling or running
THE BENEFITS OF MASSAGE
Most people associate Massage Therapy with relaxation and luxury but did you know that massage is useful for the conditions listed below and more
Increases joint flexibility
Improves blood circulation in the body
Helps to strengthen the immune system
Provides relief from anxiety and stress
Reduces spasms and cramps
Exercise and stretch weak tight or atrophied muscles
Enhances sleep quality
Reduces fatigue There is no denying the power of bodywork Regardless of the adjectives we assign to it (pampering rejuvenating therapeutic) or the reasons we seek it out (a luxurious treat stress relief pain management) massage therapy can be a powerful ally in your healthcare regimen
Call Sabine for an appointment 202-243-9144
Her massage room is located in the Johnson Center Assisted Living Unit Monday to Friday
Save the Date Briefing on Arlington National Cemetery
Friday September 22 at 3 pm in the Ballroom
Robert B Quackenbush Deputy Superintendent
Norka Rojas Director of Interment Services
Learn about the cemeteryrsquos history eligibility and logistics for burial and the
recent report to Congress on space issues
~Sponsored by the Falcons Landing Bereavement Committee~
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
SEPT 2017
DIMENSIONS PAGE 4
Ask Michele ~By Michele A Zimmer-Forster LCSW LICSW CSW-G
Resident Counselor ndash Ext 5116
Dear Michele What is caregiver burn out What is the cure
Caregiver burnout is a state of physical emotional and mental exhaustion that may be
accompanied by a change in attitude -- from positive and caring to negative and unconcerned
What Causes Caregiver Burnout Caregivers often are so busy caring for others that they tend to ne-
glect their own emotional physical and spiritual health The demands on a caregivers body mind
and emotions can easily seem overwhelming leading to fatigue and hopelessness -- and
ultimately burnout
How do you get over caregiver burnout Answer is
1 Feel empowered Feeling powerless is the number one contributor to burnout and depression And
it is an easy trap to fall into as a caregiver especially if you feel stuck in a role you didnrsquot
expect or helpless to change things for the better But not matter the situation you canrsquot always get the
extra time money or physical assistance yoursquod like but you can always get more happiness and hope
2 Embrace your caregiving choice Acknowledge that despite any resentments or burdens you
feel you have made a conscious choice to provide care Focus on the positive reasons behind that
choice Perhaps you provide care to repay your parent for the care they gave you growing up Or
maybe itrsquos because or your values or the example you want to set for your children These deep
meaningful motivations can help sustain you through difficult times
3 Focus on the things you can control Rather than stressing out over things you canrsquot control fo-
cus on the way you choose to react to problems
4 Celebrate the small victories If you start to feel discouraged remind yourself that all your ef-
forts matter Donrsquot underestimate the importance of making your loved one feel safer more comfort-
able and loved
5 Get the appreciation you need Feeling appreciated can go a long way toward not only accept-
ing a stressful situation but enjoying life moreBut what can you do if the person yoursquore
caring for is no longer able to feel or show their appreciation for your time and efforts
6 Ask for help Taking on all of the responsibilities of caregiving without regular breaks or
assistance is a surefire recipe for burnout Donrsquot try to do it all alone Consult with the Resident
Counselor at (703) 404-5116 to get a complete list of support systems
SEPT 2017
DIMENSIONS PAGE 5
~By Joan Sweeney BSN RN Wellness Coordinator
When a moment of crisis comes it usually takes us off guard Itrsquos difficult to remain focused in the midst of a threat-
ening situation Thinking ahead planning what to do and preparing what is needed are components of Emergency
Preparation
Having an Emergency Plan is Important
Forming a mindset for Emergency Preparation is a challenge Give yourself peace of mind with a well thought out
plan in advance Give yourself the opportunity to practice and rehearse the actions you would take during an emergen-
cy
When an emergency comes you will then be ready to go through the motions automatically deliberately and effec-
tively
How Prepared Are You for Medical Emergencies First keep a copy of your updated amp preassembled Emergency Medical Information (Grab amp Go) on the side of your
refrigerator so EMS (Emergency Medical Service) can easily locate it
The Wellness Center staff is happy to help you and guide you in assembling pertinent information
As in a fire you choose the fastest route to safety do the same thing when there is a medical emergency
Choose that fastest route to care
Calling 911 is the fastest channel to medical help
When EMS comes to the scene itrsquos like bringing the ER to you
They come with equipment They come with medication They come with Manpower
They have access by phone to physicians in the ER
EMS Responders are trained to assess amp deliver emergency care
When it is appropriate to call 911 Any time there is a sudden change in your health or ability to function Any time you need help fast
If you are uncertain what to do rememberhellip
You donrsquot have to figure it out yourself
EMS will help determine the significance of your medical problem
They can help you decide if medical attention is needed at the hospital
They can get you there fast You will be seen fast
If you call 911 directly from your phone also contact the front desk 5100 They will notify the front gate where to
direct the ambulance and the roving guard will meet EMS and bring them to your apartment
Early intervention yields a better outcome amp recovery
PAGE 6 DIMENSIONS SEPT 2017
DONrsquoT EAT THIShellip IF YOUrsquoRE TAKING THAT
~By Mary Zane BSN RN
Some foods can affect how well your medications work
Warning labels on prescription and over-the-counter drugs are important They are meant to warn
advise the taker of possible interactions with other medications or foods This is a reminder to refresh
your knowledge and re-read the prescription warnings
The foods you eat and the medications you take could be working against each other Harmful interac-
tions arenrsquot limited to competing drugs you ingest anything you put in your body can potentially alter a
medicationrsquos effectiveness or cause other problems
Blood Thinnershellipavoid fish oil supplements Large amounts of fish oil can also thin the blood
Cooked fish contains small dietary amounts of fish oil so consuming fish is safe
Certain Statins for high cholesterolhellipavoid grapefruit and grapefruit juice Grapefruit interferes with
the bodyrsquos metabolism of Lipitor Zocor and Mevacor The intended dose might not be accurate
Diabetic Medicationshellip avoid too much cinnamon In large amounts this spice can lower blood sugar-
which is what diabetes drugs do A sprinkle is fine but avoid high dose supplements
Certain MAOI Antidepressantshellip avoid red wine hard cheese (parmesan and chocolate) can raise
blood pressures
Certain Heart Medicationshellipavoid too much calcium Calcium channel blockers work to lower blood
pressure Norvasc Vascor Cardizem Plendil Cardene and Procardia are a few of these medications
Too much calcium in the diet can work against this process Limit your daily intake from all sources-
including dairy products supplements and calcium fortified juices
Certain Blood Pressure Medicinehellip go easy on bananas and other high potassium foods ACE inhibi-
tors lower blood pressure but also boost potassium retention Some examples of ACE inhibitor drugs
are Lotensin Zofenopril Perindopril Mavik Captopril Lisinopril and Altace
If you have questionsconcerns consult your pharmacist physician or dietician
SEPT 2017
DIMENSIONS PAGE 7
Flu Shots ~By Mary Jo Kotacka BSN RN
Flu Shots will be given at Falconrsquos Landing on
Influenza (flu) is a contagious respiratory illness caused by influenza viruses It can cause mild to severe illness Serious outcomes
of flu infection can result in hospitalization or death Some people such as older people young children and people with certain
health conditions are at high risk of serious flu complications
While seasonal influenza (flu) viruses can be detected year-round in the United States flu viruses are most common during the
fall and winter The exact timing and duration of flu seasons can vary but influenza activity often begins to increase in October
Most of the time flu activity peaks between December and February although activity can last as late as May
What viruses do 2016-2017 flu vaccines protect against
There are many flu viruses and they are constantly changing The composition of US flu vaccines is reviewed annually
and updated to match circulating flu viruses Flu vaccines protect against the three or four viruses (depending on the
type of flu vaccine) that research suggests will be most common For 2016-2017 three-component vaccines are recom-
mended to contain
an AMichigan452015 (H1N1)pdm09-like virus
an AHong Kong48012014 (H3N2)-like virus
a BBrisbane602008-like (BVictoria lineage) virus
Can the flu vaccine provide protection even if the vaccine is not a ldquogoodrdquo match
Yes antibodies made in response to vaccination with one flu virus can sometimes provide protection against different but
related viruses A less than ideal match may result in reduced vaccine effectiveness against the virus that is different from
what is in the flu vaccine but it can still provide some protection against flu illness
In addition itrsquos important to remember that the flu vaccine contains three or four flu viruses (depending on the type of
vaccine you receive) so that even when there is a less than ideal match or lower effectiveness against one virus the vac-
cine may protect against the other viruses
For these reasons even during seasons when there is a less than ideal match CDC continues to recommend flu vaccina-
tion for everyone 6 months and older Vaccination is particularly important for people at high risk for serious flu compli-
cations and their close contacts
What is adjuvant flu vaccine
The US Food and Drug Administration (FDA) licensed a new seasonal influenza (flu) vaccine containing adjuvant for
adults 65 years of age and older An adjuvant is an ingredient added to a vaccine to create a stronger immune response to
vaccination FLUAD was licensed in November 2015 and will be available during the 2016-2017 flu season
Can I get vaccinated and still get the flu
Yes Itrsquos possible to get sick with the flu even if you have been vaccinatedYou may be exposed to a flu virus shortly be-
fore getting vaccinated or during the period that it takes the body to gain protection after getting vaccinated This expo-
sure may result in you becoming ill with flu before the vaccine begins to protect you About 2 weeks after vaccination
antibodies that provide protection develop in the body
What is the difference between Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivant
Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivalent are all injectable influenza
vaccines made to protect against the flu strains most likely to cause illness for that particular flu season Fluzone High-
Dose vaccine contains four times the amount of antigen (the part of the vaccine that prompts the body to make antibody)
contained in regular flu shots The additional antigen is intended to create a stronger immune response (more antibody) in
the person getting the vaccine
What are the symptoms of the flu versus the symptoms of a cold
The symptoms of flu can include fever or feeling feverishchills cough sore throat runny or stuffy nose muscle or body
aches headaches and fatigue (tiredness) Cold symptoms are usually milder than the symptoms of flu People with colds
are more likely to have a runny or stuffy nose Colds generally do not result in serious health problems
Thursday October 5 2017 900AM- 100PM
Friday October 6 2017 900AM - 100PM
Saturday November 4 2017 1000AM - 1230PM
PAGE 8 DIMENSIONS SEPT 2017
Massage Therapy at Falcons Landing ~By Sabine Hutto
Certified Massage Therapist
Sabine Hutto a native German is a certified Massage Therapist for 37 years and sees residents and employees at Falcons Landing Sabine specializes in Swedish and deep Tissue Massage Lymphatic Drainage Oncology Massage Mayan Abdominal Massage Bowen Technique amp Active Isolated Stretching In addition Sabine is an Integrative Health and Lifestyle Coach Passionate about her work Sabinersquos mission in life is to make a difference in the lives of others by sharing her life experiences and knowledge tailored to the clientrsquos individual needs In her free time when she is not working Sabine enjoys the outdoors ei-
ther swimming cycling or running
THE BENEFITS OF MASSAGE
Most people associate Massage Therapy with relaxation and luxury but did you know that massage is useful for the conditions listed below and more
Increases joint flexibility
Improves blood circulation in the body
Helps to strengthen the immune system
Provides relief from anxiety and stress
Reduces spasms and cramps
Exercise and stretch weak tight or atrophied muscles
Enhances sleep quality
Reduces fatigue There is no denying the power of bodywork Regardless of the adjectives we assign to it (pampering rejuvenating therapeutic) or the reasons we seek it out (a luxurious treat stress relief pain management) massage therapy can be a powerful ally in your healthcare regimen
Call Sabine for an appointment 202-243-9144
Her massage room is located in the Johnson Center Assisted Living Unit Monday to Friday
Save the Date Briefing on Arlington National Cemetery
Friday September 22 at 3 pm in the Ballroom
Robert B Quackenbush Deputy Superintendent
Norka Rojas Director of Interment Services
Learn about the cemeteryrsquos history eligibility and logistics for burial and the
recent report to Congress on space issues
~Sponsored by the Falcons Landing Bereavement Committee~
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
SEPT 2017
DIMENSIONS PAGE 5
~By Joan Sweeney BSN RN Wellness Coordinator
When a moment of crisis comes it usually takes us off guard Itrsquos difficult to remain focused in the midst of a threat-
ening situation Thinking ahead planning what to do and preparing what is needed are components of Emergency
Preparation
Having an Emergency Plan is Important
Forming a mindset for Emergency Preparation is a challenge Give yourself peace of mind with a well thought out
plan in advance Give yourself the opportunity to practice and rehearse the actions you would take during an emergen-
cy
When an emergency comes you will then be ready to go through the motions automatically deliberately and effec-
tively
How Prepared Are You for Medical Emergencies First keep a copy of your updated amp preassembled Emergency Medical Information (Grab amp Go) on the side of your
refrigerator so EMS (Emergency Medical Service) can easily locate it
The Wellness Center staff is happy to help you and guide you in assembling pertinent information
As in a fire you choose the fastest route to safety do the same thing when there is a medical emergency
Choose that fastest route to care
Calling 911 is the fastest channel to medical help
When EMS comes to the scene itrsquos like bringing the ER to you
They come with equipment They come with medication They come with Manpower
They have access by phone to physicians in the ER
EMS Responders are trained to assess amp deliver emergency care
When it is appropriate to call 911 Any time there is a sudden change in your health or ability to function Any time you need help fast
If you are uncertain what to do rememberhellip
You donrsquot have to figure it out yourself
EMS will help determine the significance of your medical problem
They can help you decide if medical attention is needed at the hospital
They can get you there fast You will be seen fast
If you call 911 directly from your phone also contact the front desk 5100 They will notify the front gate where to
direct the ambulance and the roving guard will meet EMS and bring them to your apartment
Early intervention yields a better outcome amp recovery
PAGE 6 DIMENSIONS SEPT 2017
DONrsquoT EAT THIShellip IF YOUrsquoRE TAKING THAT
~By Mary Zane BSN RN
Some foods can affect how well your medications work
Warning labels on prescription and over-the-counter drugs are important They are meant to warn
advise the taker of possible interactions with other medications or foods This is a reminder to refresh
your knowledge and re-read the prescription warnings
The foods you eat and the medications you take could be working against each other Harmful interac-
tions arenrsquot limited to competing drugs you ingest anything you put in your body can potentially alter a
medicationrsquos effectiveness or cause other problems
Blood Thinnershellipavoid fish oil supplements Large amounts of fish oil can also thin the blood
Cooked fish contains small dietary amounts of fish oil so consuming fish is safe
Certain Statins for high cholesterolhellipavoid grapefruit and grapefruit juice Grapefruit interferes with
the bodyrsquos metabolism of Lipitor Zocor and Mevacor The intended dose might not be accurate
Diabetic Medicationshellip avoid too much cinnamon In large amounts this spice can lower blood sugar-
which is what diabetes drugs do A sprinkle is fine but avoid high dose supplements
Certain MAOI Antidepressantshellip avoid red wine hard cheese (parmesan and chocolate) can raise
blood pressures
Certain Heart Medicationshellipavoid too much calcium Calcium channel blockers work to lower blood
pressure Norvasc Vascor Cardizem Plendil Cardene and Procardia are a few of these medications
Too much calcium in the diet can work against this process Limit your daily intake from all sources-
including dairy products supplements and calcium fortified juices
Certain Blood Pressure Medicinehellip go easy on bananas and other high potassium foods ACE inhibi-
tors lower blood pressure but also boost potassium retention Some examples of ACE inhibitor drugs
are Lotensin Zofenopril Perindopril Mavik Captopril Lisinopril and Altace
If you have questionsconcerns consult your pharmacist physician or dietician
SEPT 2017
DIMENSIONS PAGE 7
Flu Shots ~By Mary Jo Kotacka BSN RN
Flu Shots will be given at Falconrsquos Landing on
Influenza (flu) is a contagious respiratory illness caused by influenza viruses It can cause mild to severe illness Serious outcomes
of flu infection can result in hospitalization or death Some people such as older people young children and people with certain
health conditions are at high risk of serious flu complications
While seasonal influenza (flu) viruses can be detected year-round in the United States flu viruses are most common during the
fall and winter The exact timing and duration of flu seasons can vary but influenza activity often begins to increase in October
Most of the time flu activity peaks between December and February although activity can last as late as May
What viruses do 2016-2017 flu vaccines protect against
There are many flu viruses and they are constantly changing The composition of US flu vaccines is reviewed annually
and updated to match circulating flu viruses Flu vaccines protect against the three or four viruses (depending on the
type of flu vaccine) that research suggests will be most common For 2016-2017 three-component vaccines are recom-
mended to contain
an AMichigan452015 (H1N1)pdm09-like virus
an AHong Kong48012014 (H3N2)-like virus
a BBrisbane602008-like (BVictoria lineage) virus
Can the flu vaccine provide protection even if the vaccine is not a ldquogoodrdquo match
Yes antibodies made in response to vaccination with one flu virus can sometimes provide protection against different but
related viruses A less than ideal match may result in reduced vaccine effectiveness against the virus that is different from
what is in the flu vaccine but it can still provide some protection against flu illness
In addition itrsquos important to remember that the flu vaccine contains three or four flu viruses (depending on the type of
vaccine you receive) so that even when there is a less than ideal match or lower effectiveness against one virus the vac-
cine may protect against the other viruses
For these reasons even during seasons when there is a less than ideal match CDC continues to recommend flu vaccina-
tion for everyone 6 months and older Vaccination is particularly important for people at high risk for serious flu compli-
cations and their close contacts
What is adjuvant flu vaccine
The US Food and Drug Administration (FDA) licensed a new seasonal influenza (flu) vaccine containing adjuvant for
adults 65 years of age and older An adjuvant is an ingredient added to a vaccine to create a stronger immune response to
vaccination FLUAD was licensed in November 2015 and will be available during the 2016-2017 flu season
Can I get vaccinated and still get the flu
Yes Itrsquos possible to get sick with the flu even if you have been vaccinatedYou may be exposed to a flu virus shortly be-
fore getting vaccinated or during the period that it takes the body to gain protection after getting vaccinated This expo-
sure may result in you becoming ill with flu before the vaccine begins to protect you About 2 weeks after vaccination
antibodies that provide protection develop in the body
What is the difference between Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivant
Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivalent are all injectable influenza
vaccines made to protect against the flu strains most likely to cause illness for that particular flu season Fluzone High-
Dose vaccine contains four times the amount of antigen (the part of the vaccine that prompts the body to make antibody)
contained in regular flu shots The additional antigen is intended to create a stronger immune response (more antibody) in
the person getting the vaccine
What are the symptoms of the flu versus the symptoms of a cold
The symptoms of flu can include fever or feeling feverishchills cough sore throat runny or stuffy nose muscle or body
aches headaches and fatigue (tiredness) Cold symptoms are usually milder than the symptoms of flu People with colds
are more likely to have a runny or stuffy nose Colds generally do not result in serious health problems
Thursday October 5 2017 900AM- 100PM
Friday October 6 2017 900AM - 100PM
Saturday November 4 2017 1000AM - 1230PM
PAGE 8 DIMENSIONS SEPT 2017
Massage Therapy at Falcons Landing ~By Sabine Hutto
Certified Massage Therapist
Sabine Hutto a native German is a certified Massage Therapist for 37 years and sees residents and employees at Falcons Landing Sabine specializes in Swedish and deep Tissue Massage Lymphatic Drainage Oncology Massage Mayan Abdominal Massage Bowen Technique amp Active Isolated Stretching In addition Sabine is an Integrative Health and Lifestyle Coach Passionate about her work Sabinersquos mission in life is to make a difference in the lives of others by sharing her life experiences and knowledge tailored to the clientrsquos individual needs In her free time when she is not working Sabine enjoys the outdoors ei-
ther swimming cycling or running
THE BENEFITS OF MASSAGE
Most people associate Massage Therapy with relaxation and luxury but did you know that massage is useful for the conditions listed below and more
Increases joint flexibility
Improves blood circulation in the body
Helps to strengthen the immune system
Provides relief from anxiety and stress
Reduces spasms and cramps
Exercise and stretch weak tight or atrophied muscles
Enhances sleep quality
Reduces fatigue There is no denying the power of bodywork Regardless of the adjectives we assign to it (pampering rejuvenating therapeutic) or the reasons we seek it out (a luxurious treat stress relief pain management) massage therapy can be a powerful ally in your healthcare regimen
Call Sabine for an appointment 202-243-9144
Her massage room is located in the Johnson Center Assisted Living Unit Monday to Friday
Save the Date Briefing on Arlington National Cemetery
Friday September 22 at 3 pm in the Ballroom
Robert B Quackenbush Deputy Superintendent
Norka Rojas Director of Interment Services
Learn about the cemeteryrsquos history eligibility and logistics for burial and the
recent report to Congress on space issues
~Sponsored by the Falcons Landing Bereavement Committee~
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
PAGE 6 DIMENSIONS SEPT 2017
DONrsquoT EAT THIShellip IF YOUrsquoRE TAKING THAT
~By Mary Zane BSN RN
Some foods can affect how well your medications work
Warning labels on prescription and over-the-counter drugs are important They are meant to warn
advise the taker of possible interactions with other medications or foods This is a reminder to refresh
your knowledge and re-read the prescription warnings
The foods you eat and the medications you take could be working against each other Harmful interac-
tions arenrsquot limited to competing drugs you ingest anything you put in your body can potentially alter a
medicationrsquos effectiveness or cause other problems
Blood Thinnershellipavoid fish oil supplements Large amounts of fish oil can also thin the blood
Cooked fish contains small dietary amounts of fish oil so consuming fish is safe
Certain Statins for high cholesterolhellipavoid grapefruit and grapefruit juice Grapefruit interferes with
the bodyrsquos metabolism of Lipitor Zocor and Mevacor The intended dose might not be accurate
Diabetic Medicationshellip avoid too much cinnamon In large amounts this spice can lower blood sugar-
which is what diabetes drugs do A sprinkle is fine but avoid high dose supplements
Certain MAOI Antidepressantshellip avoid red wine hard cheese (parmesan and chocolate) can raise
blood pressures
Certain Heart Medicationshellipavoid too much calcium Calcium channel blockers work to lower blood
pressure Norvasc Vascor Cardizem Plendil Cardene and Procardia are a few of these medications
Too much calcium in the diet can work against this process Limit your daily intake from all sources-
including dairy products supplements and calcium fortified juices
Certain Blood Pressure Medicinehellip go easy on bananas and other high potassium foods ACE inhibi-
tors lower blood pressure but also boost potassium retention Some examples of ACE inhibitor drugs
are Lotensin Zofenopril Perindopril Mavik Captopril Lisinopril and Altace
If you have questionsconcerns consult your pharmacist physician or dietician
SEPT 2017
DIMENSIONS PAGE 7
Flu Shots ~By Mary Jo Kotacka BSN RN
Flu Shots will be given at Falconrsquos Landing on
Influenza (flu) is a contagious respiratory illness caused by influenza viruses It can cause mild to severe illness Serious outcomes
of flu infection can result in hospitalization or death Some people such as older people young children and people with certain
health conditions are at high risk of serious flu complications
While seasonal influenza (flu) viruses can be detected year-round in the United States flu viruses are most common during the
fall and winter The exact timing and duration of flu seasons can vary but influenza activity often begins to increase in October
Most of the time flu activity peaks between December and February although activity can last as late as May
What viruses do 2016-2017 flu vaccines protect against
There are many flu viruses and they are constantly changing The composition of US flu vaccines is reviewed annually
and updated to match circulating flu viruses Flu vaccines protect against the three or four viruses (depending on the
type of flu vaccine) that research suggests will be most common For 2016-2017 three-component vaccines are recom-
mended to contain
an AMichigan452015 (H1N1)pdm09-like virus
an AHong Kong48012014 (H3N2)-like virus
a BBrisbane602008-like (BVictoria lineage) virus
Can the flu vaccine provide protection even if the vaccine is not a ldquogoodrdquo match
Yes antibodies made in response to vaccination with one flu virus can sometimes provide protection against different but
related viruses A less than ideal match may result in reduced vaccine effectiveness against the virus that is different from
what is in the flu vaccine but it can still provide some protection against flu illness
In addition itrsquos important to remember that the flu vaccine contains three or four flu viruses (depending on the type of
vaccine you receive) so that even when there is a less than ideal match or lower effectiveness against one virus the vac-
cine may protect against the other viruses
For these reasons even during seasons when there is a less than ideal match CDC continues to recommend flu vaccina-
tion for everyone 6 months and older Vaccination is particularly important for people at high risk for serious flu compli-
cations and their close contacts
What is adjuvant flu vaccine
The US Food and Drug Administration (FDA) licensed a new seasonal influenza (flu) vaccine containing adjuvant for
adults 65 years of age and older An adjuvant is an ingredient added to a vaccine to create a stronger immune response to
vaccination FLUAD was licensed in November 2015 and will be available during the 2016-2017 flu season
Can I get vaccinated and still get the flu
Yes Itrsquos possible to get sick with the flu even if you have been vaccinatedYou may be exposed to a flu virus shortly be-
fore getting vaccinated or during the period that it takes the body to gain protection after getting vaccinated This expo-
sure may result in you becoming ill with flu before the vaccine begins to protect you About 2 weeks after vaccination
antibodies that provide protection develop in the body
What is the difference between Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivant
Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivalent are all injectable influenza
vaccines made to protect against the flu strains most likely to cause illness for that particular flu season Fluzone High-
Dose vaccine contains four times the amount of antigen (the part of the vaccine that prompts the body to make antibody)
contained in regular flu shots The additional antigen is intended to create a stronger immune response (more antibody) in
the person getting the vaccine
What are the symptoms of the flu versus the symptoms of a cold
The symptoms of flu can include fever or feeling feverishchills cough sore throat runny or stuffy nose muscle or body
aches headaches and fatigue (tiredness) Cold symptoms are usually milder than the symptoms of flu People with colds
are more likely to have a runny or stuffy nose Colds generally do not result in serious health problems
Thursday October 5 2017 900AM- 100PM
Friday October 6 2017 900AM - 100PM
Saturday November 4 2017 1000AM - 1230PM
PAGE 8 DIMENSIONS SEPT 2017
Massage Therapy at Falcons Landing ~By Sabine Hutto
Certified Massage Therapist
Sabine Hutto a native German is a certified Massage Therapist for 37 years and sees residents and employees at Falcons Landing Sabine specializes in Swedish and deep Tissue Massage Lymphatic Drainage Oncology Massage Mayan Abdominal Massage Bowen Technique amp Active Isolated Stretching In addition Sabine is an Integrative Health and Lifestyle Coach Passionate about her work Sabinersquos mission in life is to make a difference in the lives of others by sharing her life experiences and knowledge tailored to the clientrsquos individual needs In her free time when she is not working Sabine enjoys the outdoors ei-
ther swimming cycling or running
THE BENEFITS OF MASSAGE
Most people associate Massage Therapy with relaxation and luxury but did you know that massage is useful for the conditions listed below and more
Increases joint flexibility
Improves blood circulation in the body
Helps to strengthen the immune system
Provides relief from anxiety and stress
Reduces spasms and cramps
Exercise and stretch weak tight or atrophied muscles
Enhances sleep quality
Reduces fatigue There is no denying the power of bodywork Regardless of the adjectives we assign to it (pampering rejuvenating therapeutic) or the reasons we seek it out (a luxurious treat stress relief pain management) massage therapy can be a powerful ally in your healthcare regimen
Call Sabine for an appointment 202-243-9144
Her massage room is located in the Johnson Center Assisted Living Unit Monday to Friday
Save the Date Briefing on Arlington National Cemetery
Friday September 22 at 3 pm in the Ballroom
Robert B Quackenbush Deputy Superintendent
Norka Rojas Director of Interment Services
Learn about the cemeteryrsquos history eligibility and logistics for burial and the
recent report to Congress on space issues
~Sponsored by the Falcons Landing Bereavement Committee~
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
SEPT 2017
DIMENSIONS PAGE 7
Flu Shots ~By Mary Jo Kotacka BSN RN
Flu Shots will be given at Falconrsquos Landing on
Influenza (flu) is a contagious respiratory illness caused by influenza viruses It can cause mild to severe illness Serious outcomes
of flu infection can result in hospitalization or death Some people such as older people young children and people with certain
health conditions are at high risk of serious flu complications
While seasonal influenza (flu) viruses can be detected year-round in the United States flu viruses are most common during the
fall and winter The exact timing and duration of flu seasons can vary but influenza activity often begins to increase in October
Most of the time flu activity peaks between December and February although activity can last as late as May
What viruses do 2016-2017 flu vaccines protect against
There are many flu viruses and they are constantly changing The composition of US flu vaccines is reviewed annually
and updated to match circulating flu viruses Flu vaccines protect against the three or four viruses (depending on the
type of flu vaccine) that research suggests will be most common For 2016-2017 three-component vaccines are recom-
mended to contain
an AMichigan452015 (H1N1)pdm09-like virus
an AHong Kong48012014 (H3N2)-like virus
a BBrisbane602008-like (BVictoria lineage) virus
Can the flu vaccine provide protection even if the vaccine is not a ldquogoodrdquo match
Yes antibodies made in response to vaccination with one flu virus can sometimes provide protection against different but
related viruses A less than ideal match may result in reduced vaccine effectiveness against the virus that is different from
what is in the flu vaccine but it can still provide some protection against flu illness
In addition itrsquos important to remember that the flu vaccine contains three or four flu viruses (depending on the type of
vaccine you receive) so that even when there is a less than ideal match or lower effectiveness against one virus the vac-
cine may protect against the other viruses
For these reasons even during seasons when there is a less than ideal match CDC continues to recommend flu vaccina-
tion for everyone 6 months and older Vaccination is particularly important for people at high risk for serious flu compli-
cations and their close contacts
What is adjuvant flu vaccine
The US Food and Drug Administration (FDA) licensed a new seasonal influenza (flu) vaccine containing adjuvant for
adults 65 years of age and older An adjuvant is an ingredient added to a vaccine to create a stronger immune response to
vaccination FLUAD was licensed in November 2015 and will be available during the 2016-2017 flu season
Can I get vaccinated and still get the flu
Yes Itrsquos possible to get sick with the flu even if you have been vaccinatedYou may be exposed to a flu virus shortly be-
fore getting vaccinated or during the period that it takes the body to gain protection after getting vaccinated This expo-
sure may result in you becoming ill with flu before the vaccine begins to protect you About 2 weeks after vaccination
antibodies that provide protection develop in the body
What is the difference between Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivant
Fluzone Fluzone High-Dose Fluzone Intradermal Quadrivalent and Fluzone Quadrivalent are all injectable influenza
vaccines made to protect against the flu strains most likely to cause illness for that particular flu season Fluzone High-
Dose vaccine contains four times the amount of antigen (the part of the vaccine that prompts the body to make antibody)
contained in regular flu shots The additional antigen is intended to create a stronger immune response (more antibody) in
the person getting the vaccine
What are the symptoms of the flu versus the symptoms of a cold
The symptoms of flu can include fever or feeling feverishchills cough sore throat runny or stuffy nose muscle or body
aches headaches and fatigue (tiredness) Cold symptoms are usually milder than the symptoms of flu People with colds
are more likely to have a runny or stuffy nose Colds generally do not result in serious health problems
Thursday October 5 2017 900AM- 100PM
Friday October 6 2017 900AM - 100PM
Saturday November 4 2017 1000AM - 1230PM
PAGE 8 DIMENSIONS SEPT 2017
Massage Therapy at Falcons Landing ~By Sabine Hutto
Certified Massage Therapist
Sabine Hutto a native German is a certified Massage Therapist for 37 years and sees residents and employees at Falcons Landing Sabine specializes in Swedish and deep Tissue Massage Lymphatic Drainage Oncology Massage Mayan Abdominal Massage Bowen Technique amp Active Isolated Stretching In addition Sabine is an Integrative Health and Lifestyle Coach Passionate about her work Sabinersquos mission in life is to make a difference in the lives of others by sharing her life experiences and knowledge tailored to the clientrsquos individual needs In her free time when she is not working Sabine enjoys the outdoors ei-
ther swimming cycling or running
THE BENEFITS OF MASSAGE
Most people associate Massage Therapy with relaxation and luxury but did you know that massage is useful for the conditions listed below and more
Increases joint flexibility
Improves blood circulation in the body
Helps to strengthen the immune system
Provides relief from anxiety and stress
Reduces spasms and cramps
Exercise and stretch weak tight or atrophied muscles
Enhances sleep quality
Reduces fatigue There is no denying the power of bodywork Regardless of the adjectives we assign to it (pampering rejuvenating therapeutic) or the reasons we seek it out (a luxurious treat stress relief pain management) massage therapy can be a powerful ally in your healthcare regimen
Call Sabine for an appointment 202-243-9144
Her massage room is located in the Johnson Center Assisted Living Unit Monday to Friday
Save the Date Briefing on Arlington National Cemetery
Friday September 22 at 3 pm in the Ballroom
Robert B Quackenbush Deputy Superintendent
Norka Rojas Director of Interment Services
Learn about the cemeteryrsquos history eligibility and logistics for burial and the
recent report to Congress on space issues
~Sponsored by the Falcons Landing Bereavement Committee~
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
PAGE 8 DIMENSIONS SEPT 2017
Massage Therapy at Falcons Landing ~By Sabine Hutto
Certified Massage Therapist
Sabine Hutto a native German is a certified Massage Therapist for 37 years and sees residents and employees at Falcons Landing Sabine specializes in Swedish and deep Tissue Massage Lymphatic Drainage Oncology Massage Mayan Abdominal Massage Bowen Technique amp Active Isolated Stretching In addition Sabine is an Integrative Health and Lifestyle Coach Passionate about her work Sabinersquos mission in life is to make a difference in the lives of others by sharing her life experiences and knowledge tailored to the clientrsquos individual needs In her free time when she is not working Sabine enjoys the outdoors ei-
ther swimming cycling or running
THE BENEFITS OF MASSAGE
Most people associate Massage Therapy with relaxation and luxury but did you know that massage is useful for the conditions listed below and more
Increases joint flexibility
Improves blood circulation in the body
Helps to strengthen the immune system
Provides relief from anxiety and stress
Reduces spasms and cramps
Exercise and stretch weak tight or atrophied muscles
Enhances sleep quality
Reduces fatigue There is no denying the power of bodywork Regardless of the adjectives we assign to it (pampering rejuvenating therapeutic) or the reasons we seek it out (a luxurious treat stress relief pain management) massage therapy can be a powerful ally in your healthcare regimen
Call Sabine for an appointment 202-243-9144
Her massage room is located in the Johnson Center Assisted Living Unit Monday to Friday
Save the Date Briefing on Arlington National Cemetery
Friday September 22 at 3 pm in the Ballroom
Robert B Quackenbush Deputy Superintendent
Norka Rojas Director of Interment Services
Learn about the cemeteryrsquos history eligibility and logistics for burial and the
recent report to Congress on space issues
~Sponsored by the Falcons Landing Bereavement Committee~
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
SEPT 2017
DIMENSIONS PAGE 9
THE SCOOP ON MINDFULNESSndash Coming soon to Falcons Landing Inspired by Terry Fralichrsquos book ldquoCultivating lasting happinessrdquo
~ Offered by Michele A Zimmer-Forster LCSW LICSW CSW-G Resident Counselor
What exactly is Mindfulness Meditation
Mindfulness meditation is a secular form of meditation that has its roots in insight meditation--the oldest
form of meditation the Buddha taught over 2500 years ago The main goal is to attain freedom from suffer-
ing This is accomplished by developing self-awareness or mindfulness because it is our inaccurate views
of the world that trigger our negative emotions
Growing up we learned that in order to be happy we had to indulge in positive emotions and avoid negative
emotions The problem with this approach is that our emotions are short-lived so we have to keep chasing
the things that trigger those positive emotions We often end up compromising the harmony within our-
selves and with the people around us
With the practice of mindfulness meditation you may develop an awareness of the true nature of reality By
observing what is happening within your mind body and the world around you youll begin to lift the veil
of illusion that creates the suffering in your life This is essentially what a spiritual awakening is Mindful-
ness meditation is a training of the mind that will help you to overcome your fears and painful emotions so
you can be free of suffering and find inner peace
Why the popularity
The primary reason mindfulness meditation has become so popular is because scientists have been conduct-
ing a tremendous amount of research on the practice They are confirming the benefits that practitioners
have been advocating for many years and theyre continuing to make breakthroughs every day
Researchers are finding that mindfulness meditation helps people overcome many health-related issues such
as stress high blood pressure heart disease substance abuse and much more Theyre also finding that the
practice helps people enhance their mental capabilities such as abstract thinking memory and creativity It
even helps people improve their leadership and social skills
As long as men and women believe that someone or something outside them can make them happy they
usually fail to make the changes that can contribute to more pleasure and happiness and satisfaction in eve-
ryday life The changes that actually do increase enjoyment and satisfaction are changes in perception atti-
tude and consciousness
Mindfulness as a path and a practice A series of 5 one hour
workshops are being offered this Fall at Falcons Landing by
Michele A Zimmer-Forster LCSW Workshops start on
September 9212017 at 2PM in the Wellness Center
Conference Room Sign up is required in the mail room
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
PAGE 10 DIMENSIONS SEPT 2017
Hydration for Seniors ~By Alvah Tharp Fitness Manager
No matter how old we are it is important that we take in an adequate
amount of fluids for our bodies to function and perform the way we want
them to As we get older paying attention to how much we drink be-
comes even more important We know that in general lean body mass
decreases with age and with this reduction in mass comes a reduction in
total body water volume Decreased kidney function also contributes to
the reduction in water conservation Additionally the sense of thirst di-
minishes with age By the time a senior feels thirsty essential fluids
could already be very low
Certain medical conditions and medications can affect a seniorrsquos ability to retain fluids Individuals
with dementia may forget to eat and drink and in more advanced stages may have difficulty swal-
lowing Drugs like diuretics antihistamines laxatives antipsychotics and corticosteroids can cause
frequent urination that depletes water and electrolytes
Initial signs of dehydration to look for include headache constipation muscle cramps dry mouth
and tongue and sleepiness or lethargy More severe cases of dehydration are often linked to infec-
tion such as urinary tract and staph infections Urine color is another helpful indicator and should
be clear or light yellow for someone who is properly hydrated
So how much water should we drink There is a common recommendation to drink 8 - eight ounce
glasses of water a day but it really depends on the biometrics of the person activity level and the
environment in which that person is in A more physically active person would require more hydra-
tion than a sedentary person just as a person in hot humid weather would require more hydration
than a person in milder climates Our health status such as if we are fighting an infection also in-
fluences are fluid needs
There is no set amount of liquids that is the right amount for everyone In addition to drinking plain
water we get fluids from other liquids we drink like juice tea or coffee Even the foods we eat
provide us with essential fluids Fruits such as oranges and watermelons are around 90 water
When considering how much we should drink it is always a good idea to ask the advice of your
doctor especially if you have a medical condition that interferes with water conservation or excre-
tion
There are a few water drinking tips that can help ensure that you are hydrated properly A great
way to get your day started is to have a glass of water sitting by your bed for you to drink as soon
as you get up Also it is good idea to drink water around routine parts of your day such as a glass
of water before each meal before and after a walk or when you sit down to read the paper Carry-
ing around a water bottle can help remind us to drink fluids throughout the day
More information on hydration will be featured in an upcoming workshop presented by
Alvah
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
SEPT 2017
DIMENSIONS PAGE 11
~By Dr Joanna Shuman
Available for appointments every third Monday of the month
Aching feet are no fun Its important to find out whats causing your foot pain because many conditions have similar symptoms
At Shuman Podiatry we can give you an accurate diagnosis and prescribe the right treatment to ease your foot pain Medical Conditions Diabetes Diabetes can lead to peripheral neuropathy which causes numbness tingling or a burning sensation in your toes Pe-
ripheral neuropathy is a serious symptom but like other diabetic complications it can be managed with the right treatments
At Shuman Podiatry we use biopsies MRI scans and other diagnostic techniques to determine if neuropathy is the cause of your
foot pain
Arthritis Rheumatoid arthritis begins as a nagging pain that becomes excruciating if its left untreated Eventually the pain could
cripple you and prevent you from walking There is no cure for arthritis of the foot or ankle but a podiatrist can prescribe medi-
cations physical therapy and custom orthotics to ease the pain
Overuse Injuries The human foot contains 24 bones all connected by ligaments When one of them is injured several serious
conditions can result
Plantar Fasciitis The plantar fascia connects the ball of the foot to the heel Overuse excess weight or injury can cause it to
stretch out and weaken Once it does youll feel intense pain in the bottom of your foot
Achilles Tendonitis The Achilles tendon connects your lower leg to your heel Like the plantar fascia it can become torn or
stretched and this can result in sharp pain along your foot and calf Achilles tendonitis is one of the most common causes of foot
pain
Adductor and Abductor Hallucis These are two muscles that run along the bottom and top of the arch Having flat feet or
wearing shoes without proper arch support can strain these muscles leading to pain in the arch area At Shuman Podiatry we
treat this condition with custom orthotics and other prescriptions
Treating Ligament Injuries These and other overuse injuries can mimic each others symptoms so the correct diagnosis is im-
portant In most cases if you catch the injury in time you can avoid serious permanent problems
Foot Pain Solutions Dr Shuman will prescribe a treatment regiment that will probably include
Staying off the injured foot until it heals
Anti-inflammatory and pain medications
Custom orthotics to promote healing and ease pain
Regular stretching exercises
The Shoes You Choose Ask your podiatrist to help you choose shoes that are supportive and foot-friendly Wearing shoes that lack support or dont fit
properly can lead to many painful foot conditions including
Corns and calluses
Bunions
Hammertoes
Heel spurs
Stone bruises
Treating Foot Pain at Home Only a podiatrist can accurately diagnose the cause of foot pain Over-the-counter remedies might
give you temporary relief but they will just mask the symptoms while your condition gets worse
Consult a foot care professional to get the help you need
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
SEPT 2017
DIMENSIONS PAGE 12
Chronic Foot Pain (Contrsquod)
Preventing Foot Pain
Wear shoes that are supportive and well-fitting
If you spend a lot of time on your feet you need extra arch support
Rest your foot and call a podiatrist as soon as you experience any pain
Always stretch before and after exercise
Walk Away from Foot Pain Once youve had the right diagnosis your local podiatrist Dr Shuman can give you the treatment you need to get back on your
feet and feel better than ever Never let foot pain slow you down or keep you from enjoying life to the fullest Call Shuman
Podiatry today and walk away from foot pain
Elul 4 Closing the Distance ~ Rabbi David Wolpe
~Submitted By Chaplain Jeff Payne
Each year as Rosh Hashana and Yom Kippur approach we are reminded that sin creates distance Distance
creates factions So we proclaim the unity of God but the fractures in our community and in our own souls
widen
Thus teaches the Sefat Emeth the first tablets were broken by sin but on Yom Kippur Moses returned with
the second tablets all of one piece Teshuva repentance had created wholeness again We create distance
when we are afraid and even more when we are ashamed Just as sin is a pushing away love is a drawing
close
To believe in Godrsquos love is to have faith in the ultimate oneness of the world For if everything is ultimately
one then all distance all separation is temporary EM Forsterrsquos famous admonition ldquoonly connectrdquo is
made here into the law of the universe into Godrsquos law draw close to Me and you will be healed
May this year help us find our way back to each other and back to God
Rabbi David Wolpe is the Rabbi of Sinai Temple in Los Angeles
wwwsinaitempleorg
Elul is the Hebrew month that precedes the High Holidays (Rosh Hashanah Sept 20-22 and Yom Kippur
Sept 29-30) a time of study and personal reflection on our actions of the past year It also is a time when we
seek forgiveness from those we have wronged or with whom we otherwise have ldquomissed the markrdquo in our
interactions and behaviors This year Elul began at sundown Tuesday August 22nd Jewels of Elul are a
collection of reflections penned over the course of a decade by individuals designed to provide inspiration at
this season This years Jewels Hindsight The Art of Looking Back reflects the deep diversity of our com-
munity and the hope that each of us has the gift to offer insight into lifersquos journey
httpreformjudaismorgblog201708227-things-know-about-elul
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