BEACON
SPRING 08
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THE CENTER FOR AFRICAN AMERICAN HEALTH
1 WHAT’S INSIDE
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Feature Story
Promoting Senior Wellness
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From the Executive
Director’s Chair
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A Minute for Your Health
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Did You Know?
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Classes, Services
and Workshops
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Ask the Expert
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Center Partners
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Health Resources
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Featured Recipe
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Make A Donation
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Center Contacts
PrOMOTING
SENIOR WELLNESS
African Americans are living longer than ever before. Estimates are that the number
of African-American elders will double between 1990 and 2020.
For many, those extra years can be satisfying and productive. But for others, they
may mean more time spent beset by chronic health problems, like diabetes or high
blood pressure, which affect African Americans much more than others.
But the good news is that there is a lot you can do to help yourself age well, or help
a parent or older relative age well. By educating yourself, you can preserve your
independence and protect your health.
As the leading organization in Colorado focused on the health of African Americans,
the Center for African-American Health is taking a proactive role in making sure this
highly valued segment of our community has the chance to “age well” and “live well.”
The Center for African-American Health is committed to enhancing the quality of life
for seniors, extending the time they can live independently, and promoting healthy
lifestyle behaviors for the 60-plus age group.
Senior Health Issues
African Americans die younger than whites. We have the highest death rate from many
of the leading causes of death: heart disease, cancer (breast cancer, colon cancer, lung
cancer, and prostate cancer) stroke, and diabetes.
CONTINUED ON INSIDE COVER
The Center for African-American Health. For more health news, please visit us online at www.caahealth.org
From the EXECUTIVE
Director’s
Chair
“Children should know their
grandparents and become great
grandparents themselves.”
These are the words of Dr. Stephanie
Kong, a renowned African-American
physician. And these are the words also
at the heart of the Center for AfricanAmerican Health’s Senior Wellness
Initiative.
Launched in 2007, the program
promotes good health and wellbeing
among a highly valued yet vulnerable
segment of our community – our senior
citizens.
Seniors make up a significant and
growing part of our community. In the
Denver area, there are about 8,000
African Americans age 65 and older.
There should be more, but far too many
of us become disabled and die too
young.
But successful aging is within our reach.
What does it require? The desire and
means to sidestep disease, sustain
a high level of mental and physical
functioning, and engage actively in life.
Our Senior Wellness Initiative, managed
by Elder David Washington, is designed
to help you – or an elder loved one
– manage common health woes of
aging. It also provides senior-specific
wellness programs that include exercise
classes to improve flexibility, strength
and balance, nutrition classes focused
on diet and aging, and fellowship
opportunities to stay socially active.
Our new Senior Wellness Initiative
goes hand in hand with the disease
prevention and chronic disease
management programs we offer. Our
goal is to help African Americans of all
ages live longer and healthier lives…
so more of us can be around for our
grandchildren.
Live Well!
CONTINUED
But many of the diseases that plague older African Americans could be prevented,
delayed, or at least lived with better by making certain lifestyle changes – like
increasing physical activity and taking advantage of preventive health-care services.
The Surgeon General of the United States reports that regular physical activity can
reduce an individual’s risk of developing heart disease, hypertension, colon cancer,
diabetes, depression and anxiety. And that it can improve mood and enhance a
person’s ability to perform every-day tasks, such as dressing, combing hair or
fastening a seat belt. What’s more, regular physical activity can help increase levels
of “good” cholesterol, improve balance, alleviate the aches and pains of arthritis,
and save health care dollars.
Yet, less than a third of older people follow the recommendations of the Centers for
Disease Control and Prevention for a minimum of 30 minutes of moderate physical
activity most days of the week. The numbers are worse for African Americans.
Also contributing to the disability of older adults, fewer than half receive the
recommended preventive services, such as screenings for diseases and for vision
impairments, and vaccinations against the flu and pneumonia. Depression also
goes undiagnosed and untreated. In addition, some cognitive declines, such as
memory loss, can be prevented through good nutrition, regular exercise, and
continued engagement in certain leisure activities.
Nursing-home stays can often be avoided if frail older people can finds ways to
stay in their own homes. But our housing and communities often fail to provide the
kinds of amenities that support independent living.
About the Senior Wellness Initiative
The Center for African American Health contends that although the risk of disease
and disability clearly increases with age, poor health is not an inevitable consequence
of aging. Our Senior Wellness Initiative has three components: fall prevention, chronic
disease self-management, and community engagement and social interaction.
Fall Prevention: Activities include workshops on fall prevention strategies; exercise
classes to improve strength, balance and flexibility; and home risk assessments and
home modifications to reduce the risk of falls.
Chronic Disease Self-Management Program: Classes help seniors with different chronic
health problems, like diabetes and hypertension, better manage their conditions.
It offers techniques for effective breathing and muscle relaxation, pain and fatigue
management, endurance activities, depression management, and much more.
Community Engagement and Social Interaction: A rich array of culturally appropriate
social activities provides opportunities for seniors to stay active and engaged.
These services are funded through the generous support of The Colorado Trust’s
Healthy Aging Initiative and the Daniels Fund.
The Center for African-American Health encourages you to learn more about healthy
aging so more African Americans “live well” as long as possible.
Grant Jones
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PROMOTING SENIOR WELLNESS –
www.caahealth.org
MINUTE
A Minute
for Your Health
The Balancing Act
If you’ve felt a little wobbly from time to time, you’re not
alone. Our balance tends to erode over time. But regularly
performing balance exercises is one of the best ways to
protect against falls that can lead to temporary or even
permanent disability.
Even if a fall doesn’t injure much more than your pride, it sets
the stage for subsequent stumbles. One fall increases the
chance of the next. Every year, more than a third of people
over 65 – and half of those over 75 – take a tumble. Falls
account for about 300,000 hip fractures annually. For older
people, they’re the leading cause of death from injury and a
major cause of disability.
Yet falls aren’t an inevitable consequence of growing older. It’s
possible to regain equilibrium and compensate for permanent
balance deficits.
Here are a few simple exercises that have improved strength
and balance even in frail nursing-home patients. You can do
them at home in a few minutes.
1. For your feet – Stand straight, holding on to a chair for
balance. Slowly stand on tiptoe, as high
as possible. Hold this position. Slowly
lower heels to the ground. Repeat 8 to 15
times. Rest a minute; then do another 8
to 15 repetitions.
2. For your knees – Stand straight, holding on to a table or
chair for balance. Slowly bend your knee
as much as possible so your foot lifts up
behind you. Hold this position. Slowly
lower foot all the way back down. Repeat
8 to 5 times on each leg. Rest a minute;
then do another 8 to 15 repetitions.
3. F
or your legs – Stand straight with feet slightly apart,
holding on to a table or chair for balance.
Slowly lift one leg to the side, 6-12
inches, keeping back and knee straight.
Hold this position. Slowly lower leg.
Repeat 8 to 15 times on each leg. Rest a
minute. Then do another 8 to 15 repetitions.
4. For your hips –Stand straight, holding on to a table or
chair for balance. Slowly bend one knee
toward your chest, without bending waist
or hips. Hold this position. Slowly lower
your leg all the way down. Repeat 8 to 15
times on each leg. Rest a minute; then do
another 8 to 15 repetitions.
5. O ther balance exercises. The following exercises also
improve your balance and can be done
almost anytime, anywhere, and as
often as you like, as long as you have
something sturdy nearby to hold on to if
you become unsteady.
n
n
n
alk heel-to-toe. Position your heel just in front of the toes
W
of the opposite foot each time you take a step. Your heels
and toes should touch.
tand on one foot (while waiting in line at the grocery store,
S
for example). Alternate feet.
Stand up and sit down without using your hands.
Source: Exercise: A Guide from the National Institute on Aging
spring 2008
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Did You Know?health
senior
n
n
hen you laugh, electrical impulses are triggered and
W
chemicals released into your blood stream that dull pain,
improve digestion and circulation, and lower blood pressure.
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s you get older, less light reaches the back of your eyes.
A
Keeping your home brightly lit with 100-watt light bulbs will
help avoid tripping on objects that are hard to see.
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In one study, women who began walking a mile a day after
65 were about half as likely to die of heart disease, cancer,
or any cause compared with their sedentary counterparts.
Classes, Services and
Workshops
Senior Wellness Initiative
Senior Exercise Classes to improve strength, balance
and flexibility: Monday and Wednesdays, 9-11 a.m.
Senior Nutrition Classes:
Mondays and Wednesdays, 11-11:30 a.m.
Live Well Chronic Disease Self-Management Class:
Starting May 20: Tuesdays, 2-4 p.m., for six weeks
Fall Prevention Activities:
Workshops, home risk assessments, and home modifications
(Call 303-355-3423 for more information)
These Senior Wellness Initiative classes take place at
Zion Senior Center, 5151 E. 33rd Ave.
Diabetes Self-Management Classes
May 19, 2008 to June 23, 2008
July 21, 2008 to August 25, 2008
September 15, 2008 to October 20, 2008
All classes take place Mondays from 5:30-8:00 p.m.
Health Screenings
Call the Center for African-American Health
for information about screenings for:
High blood pressure
Diabetes
Prostate cancer
Colon cancer
Breast cancer
Other Programs
Breast cancer navigator program
Emergency preparedness project
For more information about health programs and services,
call 303-355-3423
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www.caahealth.org
rouble sleeping can be helped by going to bed only when
T
sleepy, avoiding reading and watching television in bed,
getting up at the same time, limiting or avoiding naps,
avoiding alcohol, caffeine, cigarettes and heavy meals before
bedtime, keeping the bedroom dark and quiet, and taking a
warm bath before going to bed.
hoes with flat soles that grip make walking safer and easier,
S
and a fanny pack or light bag slung over your shoulder allows
your hands to be free, which helps your balance.
FAITH AND Health MINISTRIES’
HEALTH Liaison:
Making the difference
Sandra Coleman knows firsthand about the health problems affecting
senior citizens. As a registered nurse for 30 years with the Veteran’s
Administration (V.A.) Hospital in Denver, she deals with them on a
daily basis among her veteran patients. And she has long wished that
people would be more active participants in their own health care.
Now, as a volunteer with the Senior Wellness Initiative at the Center
for African-American Health, Sandra believes she has a real chance
to make that wish come true.
Seniors are a forgotten group, she believes. “Medicine today doesn’t
focus on geriatrics as much as I would like to see,” says Sandra.
“Seniors tend to come in late for care, when they need treatment for
a problem, instead of being proactive.”
As a teacher in the chronic disease self-management program
offered as part of the Senior Wellness Initiative, Sandra will be
teaching seniors with hypertension, cardiovascular disease, and
diabetes how to better manage their conditions, so they can live
better, and longer, despite these infirmities.
Sandra is one of several of the center’s church-based health
outreach liaisons trained in the chronic disease self-management
program developed at Stanford University. The small-group
workshops are six-weeks long, meeting once a week for about two
hours. They are highly interactive, focusing on building skills, sharing
experiences, and providing support. The center will begin offering
these patient education classes to seniors beginning this spring at
the Zion Senior Center.
“It’s very exciting for me as a nurse to be able to teach people and
not just treat people,” says Sandra.
EXPERT
Ask the Expert
...ABOUT FALLS
AND OLDER ADULTS
How big a problem are falls for seniors?
Studies show that one-third of senior citizens aged 65 or
older experience falls each year and almost 5,000 die from
falls in the home. Annually, 1.8 million seniors are treated
in emergency rooms for injuries from falls; 460,000 are
hospitalized.
Why do seniors fall?
The Centers for Disease Control and Prevention says it’s
because people are living longer and many of these older
seniors are frailer. Falls are now the leading cause of injury
deaths among people 65 and older and the most common
cause of nonfatal injuries and hospital admissions for trauma.
What increases the risk of falls for seniors?
Many falls are linked to a person’s physical condition or a
medical problem. Other causes are the safety hazards in the
senior’s home or community environment.
For example, weakness in the legs can cause a fall. So does
poor balance. Blood pressure that drops too much when
someone gets up from lying down or sitting can increase the
chance of falling. This condition – called postural hypotension
– might result from dehydration or certain medications. It might
also be linked to diabetes, Parkinson’s disease, or an infection.
How can I make my home safer?
Here are 10 “quick fixes” to increase home safety:
1. Increase lighting in the home, particularly in pathways to
the bathroom and on stairs.
2. Use nightlights, especially in bedrooms, hallways and
bathrooms.
3. R
emove throw rugs and loose carpet.
4. B
e cautious when walking on thick carpet.
5. Install handles or railings in bathtubs and showers to
prevent slipping.
6. Use non-slip or rubber mats or install non-slip strips on tub
and shower floors.
7. Take your time when getting into or out of bathtubs and
showers.
8. A
rrange furniture so there’s plenty of room to walk freely.
9. R
emove electrical cords from walkways by placing them
under rugs or furniture or stapling them along walls and
baseboards.
10. Keep phones in every room of the house and by the bed
and keep emergency numbers by each phone.
Source: SeniorJournal.com
Foot problems, including wearing unsafe footwear, can increase
the chances of falling. Poor vision also increases the risk.
There are things in an elderly person’s home too that cause
falls. Loose rugs, clutter on the floor or stairs, and carrying
things up or down stairs can result in a fall. Not having railings
on the stairs and not having grab bars in the bathroom also can
cause falls.
What can you do to prevent falls?
n E xercise regularly; exercise programs like Tai Chi that
increase and improve balance are especially good.
n Ask your doctor or pharmacist to review your medicines –
both prescriptions and over-the-counter – to reduce side
effects and interactions.
n Have your eyes checked by an eye doctor at least once a
year.
n Make your home safer by eliminating fall hazards.
10 leading causes of death in Colorado
Bold indicates those for which African Americans have
the highest death rate
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
Cardiovascular disease
Cancer (breast, colon, lung and prostate)
Stroke
Chronic Lower Respiratory Disease
Unintentional injuries
Alzheimer’s
Intentional Injuries
Pneumonia/Flu
Diabetes
Artherosclerosis
spring 2008
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Health
Resources:
n Websites:
National Council on Aging
www.ncoa.org
Home Safety Council
www.homesafetycouncil.org
Centers for Disease Control and Prevention
www.cdc.gov/ncipc/preventingfalls
National Institute on Aging
www.NIHSeniorHealth.gov
National Resource Center for Aging
www.safeaging.org
U.S. Administration on Aging
www.aoa.dhhs.gov
SeniorJournal.com
n Local Agencies:
Jeanette Hensley, Director
Colorado Division of Aging and Adult
Services
Department of Human Services
1575 Sherman Street, 10th Floor
Denver, CO 80203-1714
(303) 866-2636
E-mail: [email protected]
Denver Area Agency on Aging
4500 Cherry Creek So. Dr., Suite 800
Denver, CO 80246
303-455-1000
www.drcog.org
Janice Blanchard, Director
Office on Aging, Denver Human Rights
& Community Relations
201 W. Colfax, Dept. 1102
Denver, CO 80202
720-913-8462
Eldercare Locator
1-800-677-1116
The Eldercare Locator helps older adults
and their caregivers find local services &
housing options for seniors.
www.eldercare.gov
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www.caahealth.org
Center
Partners
Zion Senior Center
5151 E. 33rd Avenue
Denver, CO 80207
303-333-5746
For 40 years, Zion Senior Center has been providing services and activities for
senior citizens “in order to enhance their dignity, support their independence,
and encourage their involvement in the Denver community,” which is the
mission of the organization.
The activities include lunch four days a week, exercise classes, computer
classes, lots of table games, and opportunities for seniors to socialize.
According to center director, Margaret McCaskill, Zion is the only AfricanAmerican senior center in the state.
About 20-25 elders visit the center each day it’s open – Monday through
Thursday – mostly from the surrounding Park Hill neighborhood in Denver. A
dedicated group of about 20 volunteers help McCaskill keep things interesting
for the people who use the center. Support is provided by Zion Baptist Church,
as well as through other organizations and individuals.
McCaskill is excited about a new partnership between Zion Senior Center and
the Senior Wellness Initiative at the Center for African-American Health, which
will use Zion’s facilities to offer a chronic disease self-management program,
nutrition classes, fall-prevention workshops, and additional exercise classes.
“This will allow more African-American seniors to find out about the Zion
Senior Center and to benefit from all the programs,” says McCaskill.
Senior Wellness Initiative Activities at Zion Senior Center
Exercise classes: Mondays and Wednesdays, 9-11 a.m.
Nutrition classes: Mondays and Wednesdays, 11-11:30 a.m.
Chronic disease self-management classes: Tuesdays, starting
May 20, 2-4 p.m.
For the most current classes and activities, call the Center for
African-American Health at 303-355-3423, or Zion Senior Center
at 303-333-5746
spring 2008
RECIPE
Southwest Vegetable
Chili
Nutrition Facts:
Serves 10
Serving size 1 cup
1 lb. frozen mixed vegetables
(corn, onions, bell peppers, black beans)
1 can unsalted kidney beans
1 can unsalted pinto beans
1 can unsalted black beans
1 can Rotel diced tomatoes with cilantro and lime
1 sm. can tomato sauce
½ - 1 package low sodium taco seasoning mix
½ pound lean ground beef or lean ground turkey (optional)
Calories 180
Fat 4.5 gm
Cholesterol 20 mg
Sodium 360 mg
Dietary fiber 9 gm
Carbohydrates 24 gm
Protein 15 gm
1.Cook frozen vegetables, add canned vegetables.
2.Brown meat and add Taco season mix
(taste for desired amount).
3.Mix with vegetables and simmer to blend flavors.
4.Serve with grated cheese on the side.
SUPPORT THE CENTER
FOR AFRICAN AMERICAN HEALTH
Your Name(s):_______________________________________________________________________
Address:_____________________________________________________________________________
City:________________________________________________ State:______ Zip:_________________
May we recognize you publicly for this gift?
Gift Amount:
m$10 m$25 m Yes
m$50 m$100 m No
mOther: $_________________
m My check is enclosed (please hand deliver any cash donation)
Please make all checks payable to The Center for African American Health.
m Charge my credit card
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Authorized Signature:_________________________________________________________________
Send your donation to:
The Center for African
American Health
3601 Martin Luther King Jr Blvd.
Denver, CO 80205
For information about planned
giving or donating your time to The
Center, please call 303-355-3423
or visit www.caahealth.org
The Center for African American
Health is a 501(c)(3) organization.
Your donation is tax deductible up
to the IRS limits.
CONTACTS
Center
Contacts
Grant Jones
Executive Director
Mella Dee Warren
Congregational Nurse
Lucille Johnson
Director of Health
Initiatives
JoAnn Pegues
Focus on Diabetes
Project Manager
Ralph Kennedy
Director of Research
and Evaluation
LaQuana GuilloryWilliams
Diabetes Project
Outreach Coordinator
David Washington
Director of Special
Projects
Tracie Hammons
Development Director
Emma Jackson
Lead Congregational
Nurse
Angel Paige
Breast Health Outreach
Coordinator
Rosalyn Reese
Health Literacy
Outreach Coordinator
Aisha Williams
Cardiovascular Disease
Outreach Coordinator
BEACON
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Roslyn Washington
Office Manager
Connie Kane
Office Assistant
Rudy Murray
Cancer Prevention
Project Consultant
To contact any
staff member,
call 303-355-3423
The Center for African-American Health. For more health news, please visit us online at www.caahealth.org
NON-PROFIT ORG
U.S. POSTAGE
PAID
DENVER, CO
PERMIT NO. 289
3601 Martin Luther King Jr Blvd.
Denver, CO 80205
www.caahealth.org
May is
Older Americans
Month
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