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

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

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 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 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

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 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

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 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