Published by: AARP

There’s a lot to celebrate when you hit the big five-oh. Discounts start to kick in, investments begin to mature, and — how does the saying go? — with age comes wisdom.​​

But for all the money saved and knowledge earned, there’s a small price to pay: It’s time to really tune in to your health.​​

“What we see is that some chronic health conditions are frequently diagnosed starting at age 50,” says Renuka Tipirneni, M.D., an internist and assistant professor in the Division of General Medicine at the University of Michigan.​​

The good news is that many of the conditions that creep up in midlife can be managed. And if they’re caught early and treated promptly, you can “prevent complications that are more serious,” Tipirneni explains.​​

Here’s what you need to look out for after you turn 50.​​

1. High blood pressure

A common condition health care providers see among patients in their 50s is high blood pressure, which is a major risk factor for heart disease and stroke.​​

One reason high blood pressure is so prevalent in this age group is that the vascular system changes as we age. Arteries become less elastic, and the pressure inside them builds. The extra weight and stress that often accompany middle age can also contribute to creeping numbers.​​

The good news: High blood pressure is manageable with medication and lifestyle modifications, including diet and exercise. Because the condition often lacks symptoms, it’s easy to miss. In fact, nearly 1 in 3 adults with high blood pressure don’t know they have it, according to the Centers for Disease Control and Prevention.​​

That’s why Tipirneni recommends getting your blood pressure checked “more regularly” — at least every year — once you hit 50.​​

If you have a blood pressure cuff (they cost about $30), you can check it yourself. And pharmacies and health fairs often offer blood pressure checks for free, Tipirneni points out. Of course, your health care provider can take it for you.​​

What you want to see is a reading at or below 120/80, which is considered normal by the American Heart Association. Anything over 130 on that top number (the systolic reading) is considered high and warrants a conversation with your doctor about possible treatments.

2. High cholesterol

Another contributor to heart disease is high cholesterol, which can build up on the inside of the blood vessels over time and form plaque that slows or blocks blood flow. This plaque can also break loose and cause a blood clot — even a heart attack or stroke.​​

Similar to high blood pressure, your risk for developing high cholesterol increases with age. It also comes with no symptoms or warning signs, which is why it’s important to check your numbers regularly throughout midlife with a routine blood test that can be done at the doctor’s office. Diet and exercise can help lower cholesterol, as can medication.​​

3. Diabetes

While you’re getting your blood checked for cholesterol, your health care provider may also screen you for diabetes — another common condition that creeps up in your 50s and can wreak havoc on your health. More than 34 million Americans have diabetes — the vast majority have type 2 diabetes — and those in middle age are most at risk, according to the CDC.​​

Diabetes can often be managed with lifestyle changes, including a healthy diet and physical activity. “Sometimes we need to add some medications as well” to help control blood sugar (glucose) levels, says Kate Lorig, professor emeritus at the Stanford University School of Medicine and a partner at the Self-Management Resource Center.

As with high blood pressure and cholesterol, the warning signs of diabetes are often silent, which is why it’s important to get screened. If left untreated, diabetes can lead to a host of health conditions, including kidney disease, vision loss, and heart disease.

One thing to know: Emerging research has linked COVID-19 with an increased risk of developing diabetes. It’s not yet clear how a coronavirus infection could trigger the condition, though it “might be attributed to the effects of SARS-CoV-2 infection on organ systems involved in diabetes risk,” the authors of a recent CDC study write. Experts say the link is yet another reason to take precautions that can reduce your risk of coronavirus infection. If you’re concerned about your diabetes risk after COVID-19, talk to your doctor about getting screened.

4. Arthritis

One condition that pops up in your 50s but is regularly overlooked or dismissed is arthritis — especially osteoarthritis, which Tipirneni refers to as “the wear-and-tear-type of arthritis” that occurs when the joint cartilage between bones is damaged or breaks down.​​

“It can be very aggravating even younger than age 50, but especially over age 50, we see pain associated with that is coming up more and more,” she says.​​

If you notice joint pain or stiffness from daily activity, talk to your health care provider. You’ll want to make sure it’s not rheumatoid arthritis, which is an autoimmune and inflammatory disease.​​

Treatment for osteoarthritis runs the gamut. Increasing physical activity can help prevent further pain or disability, Tipirneni says. Your health care provider may also recommend over-the-counter or prescription pain relievers to alleviate discomfort.​​

5. Osteoporosis

Women, in particular, need to pay attention to their bone health once they hit 50 — that’s when osteoporosis, or the weakening of the bones, becomes most common. In fact, almost 20 percent of women 50 and older have osteoporosis, the CDC says.​​

That’s because one of the risk factors for osteoporosis is being postmenopausal, explains Lucy McBride, M.D., a Washington, D.C.-based internist. “When you stop making estrogen, your bone density typically goes down,” she says. The average age for menopause among women in the U.S. is 51, according to the Mayo Clinic.

Weight-bearing exercises — walking and upper-body strength training, for example — can help reduce your risk for developing osteoporosis. So can paying attention to your calcium intake and vitamin D levels, both of which are important to bone health.

6. Cancer​

Because advancing age is the biggest risk factor for cancer, keeping up with routine screenings becomes important in your 50s.​​

Women in this age group should get a mammogram at least every two years to screen for breast cancer, and men should talk to their health care providers about prostate cancer screenings. Colon cancer screenings also become more regular — for both men and women.​​

7. Anxiety/depression

Whether it’s teenagers, work, or aging parents that keep you busy in midlife (or all of the above), chances are, you’re stressed. And all that stress can take a toll on your mental health, which in turn affects your physical health.

“Because at the end of the day, your blood pressure, your weight, your cholesterol, your cancer risk — all those biometric [measurements] are rooted in your behaviors. And those behaviors are rooted in your emotional health,” McBride says.​​

About 20 percent of people age 55 or older experience some type of mental health concern, according to the CDC, and anxiety and depression are among the most common. The coronavirus pandemic has only amplified this crisis. During the pandemic, about 4 in 10 American adults have reported symptoms of anxiety or depressive disorder, a Kaiser Family Foundation poll found. Before the pandemic, this number was 1 in 10.

McBride’s advice? “You really need to make sure you’re bringing your whole self to the doctor” and talking to your health care provider about your stress levels and your relationship with food and alcohol, she says.​​

“Your brain is just like any other organ. We have heart health, we have breast health, we have skin health, and we have kidney health. We also have mental health. It needs to be addressed,” McBride adds.​​

Mind your immune system​

Another thing to bring up with your health care provider once you turn 50 is immunizations.​​

“Vaccines become much more important, because at this age group, our immune systems start to wane a little bit, and so you’re more at risk for infections,” Tipirneni says.​​

In addition to the annual flu shot, your provider may suggest a shot that prevents pneumonia. There’s also a vaccine recommended for adults 50 and older to prevent shingles and complications from the disease.​​

Finally, two vaccines have been approved by the Food and Drug Administration to help prevent the worst outcomes of COVID-19, which has been especially deadly in adults 50-plus.​

What’s Good for the Heart Is Good for the Brain

Keeping your numbers in check — we’re talking blood pressure, blood sugar and body weight — is good for the heart, and it’s also important for the brain. Studies have found that high blood pressure in midlife can increase your risk of developing dementia later in life. Diabetes has also been linked to an increased risk of dementia, and both increase a person’s risk of stroke sometimes called a “brain attack.” 

A few other habits that can help protect your brain health as you age: 

• Stay physically active.
• Eat a healthy diet.
• Don’t start smoking, and if you do smoke, quit.
• Get symptoms of sleep apnea tested and treated.
• Take the time and steps to manage your stress effectively.

Source: CDC/ Global Council on Brain Health

Warning Signs of Heart Disease

High blood pressure, high cholesterol, and diabetes are three leading risk factors for heart disease, which is the number one cause of death in the U.S.

Do you know the warning signs?

“Most people worry about chest pain,” says Renuka Tipirneni, M.D., an internist and assistant professor in the Division of General Medicine at the University of Michigan. Pain in the chest is an indication that something could be wrong, but there are other symptoms, too, including:

• Unexplained back pain that happens when you exercise
• Pain in the neck, jaw, or throat
• Pain in the upper abdomen
• Shortness of breath
• Nausea, vomiting, fatigue
• Dizziness
• Heart palpitations

If you experience any of these symptoms and are at risk for heart disease, it’s important to get “evaluated emergently,” Tipirneni says.

Source: Renuka Tipirneni, M.D./CDC

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Published by: AARP

Medicare’s Part B $170.10 basic monthly premium will not be reduced this year, but instead, any savings from lower spending will be passed on to beneficiaries in 2023.The

The U.S. Health and Human Services Secretary Xavier Becerra had ordered the Centers for Medicare and Medicaid Services (CMS) to reassess its record-high premium increase in 2022 for Part B, which covers doctor visits, diagnostic, tests, and other outpatient services. The $21.60 basic premium hike in 2022 was the largest dollar increase in the health insurance program’s history.

Among the reasons CMS gave for the outsize increase was that it needed to set aside money in its reserves in the event it decided to cover Aduhelm, the new Alzheimer’s drug approved in June by the U.S. Food the Drug Administration (FDA). At the time, Biogen, the medication’s manufacturer, estimated the drug’s price would be $56,000 a year. After considerable pushback, Biogen cut its price estimate roughly in half, saying the drug would cost $28,200 annually effective Jan. 1, 2022. Also, since the premium increase was announced, CMS decided that Medicare coverage of Aduhelm will be limited to beneficiaries enrolled in approved clinical trials.

AARP has urged CMS to lower this year’s premium. “It is unconscionable for a single outrageously priced drug to drive up premiums for all Medicare beneficiaries — many of whom are already struggling to make ends meet,” Nancy LeaMond, AARP executive vice president and chief advocacy and engagement officer, said in asking for a reassessment of the $170.10 premium. “Now that the drug maker has cut the price in half, the Medicare Part B premium increase should be lowered as well.”

CMS officials say that reflecting the savings in what Medicare will likely have to spend on those beneficiaries who will be eligible for Aduhelm “in the calculation of the 2023 Medicare Part B premium is the most effective way to deliver these savings back to people with Medicare Part B.” CMS is expected to announce the 2023 Part B premium in the fall.

In their report, CMS officials say they determined that “a mid-year administrative premium redetermination to not be operationally feasible” and that the agency has never changed the premium in the middle of the year. CMS notes that it wouldn’t have the authority to send premium refunds to all Part B enrollees. The report also says that absent the effects of covering Aduhelm, the basic 2022 Part B monthly premium would have been $160.30. The 2021 Part B premium was $148.50.

“After receiving CMS’s report reevaluating the 2022 Medicare Part B premiums, we have determined that we can put cost-savings directly back into the pockets of people enrolled in Medicare in 2023,” Becerra said in a statement.  “We had hoped to achieve this sooner, but CMS explains that the options to accomplish this would not be feasible.”

The post Medicare Will Not Lower 2022 Part B Premium appeared first on C-Medisolutions.

Published by: AARP

Missing deadlines, delaying enrollment, or choosing the wrong plan can cost you a bundle when it comes to Medicare. Here’s a list of 10 common mistakes new Medicare enrollees make and how to avoid them, according to the Medicare Rights Center, a nonpartisan, not-for-profit consumer service organization.

1. Not signing up for Medicare at the right time

Timing, as they say, is everything. It’s especially important when it comes to enrolling in Medicare. As you approach 65, you’ll want to enroll during what the government calls your initial enrollment period (IEP). This seven-month period goes from three months before the month in which you turn 65 until three months after.

If you don’t sign up during your IEP, you will get another chance to enroll during Medicare’s annual general enrollment period, from Jan. 1 through March 31 of each year. However, if you enroll at that time, your coverage won’t begin until July. And, because you enrolled late, your monthly premiums for Medicare Part B — which covers your doctor visits and other outpatient services—will likely cost you more. Beginning in 2023, if you enroll at any time during your initial enrollment period, a special enrollment period or during the general enrollment period, your coverage will take effect the following month. Remember, if you sign up for Part B during the general enrollment period, you’ll still be subject to that late enrollment penalty.

​A 2022 reprieve: Because the Social Security Administration (SSA), which processes Medicare enrollments and disenrollments, is experiencing problems with its phone system, if you attempted to contact the agency to enroll or disenroll from Medicare Parts A and/or B after Jan. 1, 2022, but couldn’t get through, you’ll now have until Dec. 30, 2022, to make your changes. If this applies to you, call 800-772-1213 to see if you qualify for this extension.

2. Blowing the special enrollment period

If you are 65 or older, when you stop working and lose your health insurance coverage or when the insurance you have through your spouse ends, you’ll need to sign up for Medicare. Medicare has created a special enrollment period (SEP) that lets you do that without facing a late enrollment penalty.

Again, timing is everything. What many people don’t realize is that you can only use this SEP either while you are covered by job-based insurance or for eight months after you no longer have job-based insurance.

Note: Medicare does not count retiree health insurance or COBRA as job-based coverage. So, if that’s the insurance you have, you’ll need to reread mistake number one and sign up when you turn 65 or face that late enrollment penalty.

3. Delaying enrollment when your job insurance is second in line

Even when you have job-based insurance, some employers, depending on their size, can designate Medicare as your primary health coverage when you turn 65. And if you have retiree coverage or COBRA, those are considered secondary coverage.

If your job-based or other private insurance is considered secondary coverage, it will only pay for a medical claim after Medicare has paid its share. So, if your job-related insurance becomes your secondary coverage, it’s important to sign up for Medicare. If your job-based insurance is primary, then Medicare becomes your secondary coverage.

The way to find out if your job-based insurance is considered primary or secondary is to ask your benefits manager or human resources department or seek help from 800-MEDICARE.

4. Not understanding Part B and Part D late enrollment penalties

For every 12 months you delay enrolling in Part B, your monthly Part B premium may be 10 percent higher. The penalty won’t apply if you have job-based insurance or are still under your special enrollment period.

For every 12 months you delay signing up for a Part D plan, your monthly premium may be 1 percent higher. Part D plans cover prescription drug costs. You won’t have to pay the Part D penalty if you can show Medicare that you have drug coverage as good as that provided by a Medicare Part D plan.

You should receive a letter from your employer — or insurance plan — in September of each year letting you know if you have drug coverage comparable to a Part D plan. If you lose your drug coverage, you’ll be eligible for a two-month special enrollment period, during which you can sign up for a Part D plan without a penalty. But keep that letter so you can show Medicare you did have Part D-comparable prescription drug coverage when the time comes to enroll in Part D.

Note: Usually, these penalties last for as long as you have Medicare. But if you are paying this penalty and qualify for and enroll in a Medicare Savings Program or the Extra Help program — which helps low-income older adults pay for Medicare out-of-pocket costs — you will no longer have to pay the penalty.

5. Not fully comparing original Medicare with Medicare Advantage plans

If you are eligible for Medicare, you have a choice to receive your benefits through original Medicare or a Medicare Advantage plan. The type of Medicare coverage you choose depends on factors such as your health care needs, the insurance your doctors accept, where you live, whether you travel often, and your financial situation.

Original Medicare is the traditional program offered directly through the federal government. It comprises Part A, which covers hospital costs, and Part B, which covers doctor visits and other outpatient services. The vast majority of doctors in the country take this insurance. To help pay for your out-of-pocket costs, you can buy a Medigap policy, which has its own separate monthly premium. Original Medicare does not include Part D (prescription drug coverage), so you must sign up for a stand-alone Part D plan if you do not have other drug coverage. Original Medicare does not have a limit on your annual out-of-pocket costs.

Medicare Advantage (MA) is a private insurance alternative to original Medicare. These plans provide Part A, Part B, and usually Part D benefits. They may also offer certain benefits that original Medicare does not cover, such as dental or vision care. Some MA plans may also provide some nontraditional services, such as paying for wheelchair ramps, meals delivered to beneficiaries’ homes, and transportation to medical appointments. These plans may also have different costs and rules than Original Medicare. For example, an MA plan can require you to get a referral from a primary care physician before it will cover care from a specialist. And Medicare Advantage plans generally have a network of providers in your geographic area and may not cover care if you see an out-of-network provider (except in emergencies). MA plans have an annual out-of-pocket limit, and you cannot buy a Medigap policy when you are enrolled in Medicare Advantage.

6. Delaying buying a Medigap policy

Medigaps are supplemental health insurance policies that work with original Medicare. If you have a Medigap policy, it pays part or some of the out-of-pocket costs that Medicare doesn’t cover, such as your Part A hospital deductible or the 20 percent coinsurance in Part B. Depending on where you live, you can choose from as many as 10 different Medigap plans. Each policy has a different letter name (for example, Plan A) and offers a different set of standardized benefits. Policies with the same letter name offer the same benefits, but premiums can vary from company to company.

The best time to buy a Medigap policy is during your Medigap open enrollment period. That six-month window starts when you turn 65 years old and have enrolled in Medicare Part B. It’s important to enroll then because during that time the insurance companies that sell Medigap policies cannot deny you coverage if you have a preexisting condition, and they have to sell you a plan at the best available rate. If you try to buy a plan outside of this window, companies may refuse to sell you a policy or may deny you coverage for your existing health problems.

Some states have their own rules governing Medigap policies, so if you made this mistake and didn’t sign up during your enrollment period, check with your State Health Insurance Assistance Program (SHIP) at shiptacenter.org to ask about state-specific Medigap rights.

7. Not understanding your out-of-pocket costs

Although Medicare pays the lion’s share of the medical costs for its enrollees, you need to be prepared for sometimes substantial out-of-pocket costs. Here’s a rundown:

Premium: Each part of Medicare may have its own monthly premium. Most people have no premium for Part A, which covers hospital services. You will be responsible for the Part B premium, which will be deducted from your monthly benefit if you are collecting Social Security. If you enroll in a Medicare Advantage (MA) plan or a Part D plan, you may also owe a monthly premium, depending on the plan you select.

Deductible: Before Medicare starts paying for the cost of your care, you may have to pay a flat amount, called a deductible. Parts A and B in original Medicare have annual deductibles, and some MA and Part D prescription drug plans also have deductibles. Medigap policies often cover original Medicare deductibles.

Copayment: This is a fixed amount you pay for specific services. For example, under MA plans you may have a copay — usually around $25 — every time you see a doctor or get another medical service.

Coinsurance: This is where your plan will charge you a percentage of the cost of a medical visit or service. If you have original Medicare, you will owe 20 percent of the cost of the service. So, if you get a blood test that costs $100, Medicare will pay $80 and you’ll be responsible for $20. Medigap policies also usually cover your 20 percent share.

Note: If you have original Medicare, you should make sure the health provider you see accepts Medicare and takes what is called “assignment.” That means the provider is willing to accept the amount of payment on Medicare’s fee schedule for the service they perform. If you see nonparticipating providers, they can charge you up to 15 percent more than Medicare’s approved rate. If you have an MA plan, you should try to go to a network provider because some MA plans won’t cover out-of-network care at all, and others will pay less if you go out of network.

8. Choosing a Medicare Advantage plan that doesn’t include your health care providers

Each type of Medicare Advantage plan has different network rules. Most plans are either health maintenance organizations (HMOs), which often require referrals to specialists and rely on primary care physicians to coordinate a patient’s care, or preferred provider organizations (PPOs), which have networks of doctors, hospitals, and medical facilities that contract with a plan to provide services. Your costs are typically lowest when you use in-network providers and facilities, regardless of your plan.

If you decide to enroll in an MA plan, check with your providers to learn which plans they accept. If you have questions, contact your plan for more information. If your providers are not in the plan’s network, check to see how much, if anything, the plan will pay for their services.

9. Choosing drug coverage that doesn’t fully and affordably cover your prescriptions

Whether you’re planning to get your prescriptions covered through a stand-alone Part D plan or under a Medicare Advantage plan, take some time to learn about the rules, what drugs are covered and what your costs will be.

Make sure your plan covers your needed drugs. Each Part D plan has a list of covered drugs, called a formulary. If your drug is not on your plan’s formulary, you may have to request an exception, pay out of pocket for the cost, or file an appeal.

Also, find out whether your plan places any restrictions (sometimes called utilization management strategies) on coverage. Some plans may place a restriction on a certain drug, but others may not. One restriction might be requiring you to get prior approval from the plan before it will pay for a particular drug. Another example of a coverage restriction is step therapy, which means your plan requires you to try other, less expensive drugs before it will cover a more expensive medicine that you may need.

You should also take a look at whether the plan you’re considering will give you a good deal at the pharmacy of your choice — or through mail order. Each Part D plan has a network of pharmacies that include both preferred and non-preferred pharmacies. You typically pay less for your prescriptions at preferred pharmacies.

10. Assuming you can’t afford Medicare

If you have a limited income, you may be able to get assistance with your health costs through certain programs.

Medicare Savings Programs (MSPs) help pay the monthly Part B premium and may help with Medicare cost-sharing, depending on the program (there are three types of MSPs). Contact your SHIP at shiptacenter.org to learn if you are eligible for an MSP.

Extra Help is a federal program that helps pay for some to most of the costs of Medicare Part D prescription drug coverage. Contact the Social Security Administration at 800-772-1213 or visit ssa.gov to learn if you are eligible for Extra Help and to start an application.

State Pharmaceutical Assistance Programs (SPAPs) are offered in some states to help eligible individuals pay for prescriptions. Contact your SHIP at shiptacenter.org to learn if there is an SPAP in your state.

The post 10 Common Medicare Mistakes to Avoid appeared first on C-Medisolutions.

Publicado por: AARP

Whether it’s chronic, acute, or episodic, low back pain is a common problem among adults, causing more disability around the world than any other condition.

At least one-fourth of U.S. adults report having low back pain in the last three months, national survey data shows. And research suggests that as many as 80 percent of adults will experience low back pain at some point in their lives, meaning if you haven’t had it yet and you don’t have it now, there’s a good chance that you will in the future — especially since back pain becomes more frequent with advancing age.

Common causes of lower back pain include overuse injuries (from doing the same form of exercise over and over again), muscle or ligament strains or sprains, trauma (from falling down, for example), degenerative discs, spinal stenosis, osteoarthritis, and osteoporosis, experts say. Another prime culprit: sedentary behavior. A 2019 study in the journal Applied Ergonomics found an association between static sitting behavior and chronic low back pain among people who worked at a call center.

Lower back pain is “usually due to a combination of deconditioning and poor body mechanics,” explains Robert Gillanders, a physical therapist in the Charlottesville, Virginia, area. What’s more, a history of back pain likely means there’s more to come. “If you’ve had an injury in the past, you’re probably going to get it again,” he adds.

Remedies for relief

When lower back pain strikes, you don’t need to take it lying down. On the contrary, you should keep moving by walking regularly. “Walking is one of the most therapeutic things you can do for your back,” Gillanders says. “Yet, it’s low-hanging fruit that’s not used that often.” Studies have found that walking improves pain levels, disability, quality of life, and fear-avoidance among people with chronic low back pain.

To relieve low back pain — whether short-term or chronic — you can apply an ice pack or heat (whichever you’d prefer) and use a foam roller to release tension in the lower back, Gillanders recommends. It can also help to engage in diaphragmatic breathing, says Alex Garreau, a physical therapist at Rush University Medical Center in Chicago. As you inhale slowly, let your belly expand with air, then exhale slowly, allowing your belly to deflate. “This slows down your breathing, which can slow down pain signals and have a calming effect,” Garreau explains.

Some red flags with lower back pain: If the pain radiates down one of your legs, if you have numbness, weakness, or tingling in one (or both) of your legs, or if you experience changes in your bowel or bladder function, call your doctor right away, advises Stacey Cladis, a physical therapist at Northwestern Medicine in Chicago, because these symptoms could be caused by compression in the spinal cord or nerve compression. Also, if the pain persists for more than a week or is preventing you from doing the activities you need to do, it’s a good idea to see a doctor.

6 exercises to help with pain

To prevent and ease less serious lower back pain, physical therapists recommend doing the following exercises every day, up to twice a day.

1. Supine bridge

Lie on your back with your arms on the floor at your sides, your legs bent at the knees and your feet flat on the floor. Tighten your abdomen and glutes and slowly lift your hips off the floor, while keeping your back straight. Then, slowly lower your butt and hips back down to the floor. Do 10 repetitions.

2. Bird Dog

Get down on all fours, with your hands on the floor directly under both shoulders and your knees directly under your hips. Keep your head in line with your spine and lift your right arm forward and your left leg straight behind you until they are both parallel to the floor. Pause, then return to the starting position. Repeat with the left arm and the right leg. Be sure to keep your abdominal muscles tight, your back flat, and your hips level throughout the exercise. Do 10 repetitions on each side.

3. Cat Camel

Start on all fours, with your hands on the floor directly under your shoulders and your knees directly under your hips. Tuck your chin toward your chest and slowly round your back up toward the ceiling; pause for a couple of seconds, then slowly draw your shoulders away from your ears, relax your back and arch it slightly while gazing ahead of you. Return to the starting position. Do 10 repetitions.

4. Child’s Pose

While you’re still on your hands and knees, push your butt back onto your heels, with your knees apart. Lower your upper body between your knees, stretch your arms along the floor above your head and place your forehead on or near the floor. Hold this position for 20 to 30 seconds. 

5. Double Knee-to-Chest Stretch

Lie on your back with both legs bent and your feet flat on the floor. Lift your feet, pull both knees toward your chest, and hug them with your arms. Hold this position for 20 to 30 seconds, while keeping your back relaxed against the floor. Then, release. Repeat this stretch a few times.

6. Lower Back Rotation Stretch

Lie on your back with your knees bent and your feet flat on the floor. Keep your shoulders flat on the floor and your knees together as you let them slowly roll to the right side of your body. Pause for five seconds, then slowly return your knees to the starting position. Then, slowly let your knees roll to the left side of your body; pause for five seconds then return to the starting position. Repeat this several times on each side.

A word of warning: As you do these exercises, be sure to listen to your body and heed its messages. “If something is hurting, don’t do it,” Cladis says. “You can aggravate your symptoms if you’re trying to push through the pain.”

Preventing Back Pain

Some types of reoccurring back pain can be prevented. Here are 10 ways to help keep your back healthy:

1. Exercise regularly to keep muscles strong and flexible.
2. Maintain a healthy weight.
3. Eat a healthy diet and make sure you get enough calcium, phosphorus, and vitamin D.
4. Use ergonomically designed furniture and equipment at home and at work.
5. If you sit a lot at work, switch sitting positions often. Also, get up every now and then and walk around the office or stretch to relieve muscle tension.
6. Wear comfortable, low-heeled shoes.
7. Sleep on a firm surface. Sleeping on your side in a fetal position can help relieve pressure on the spine.
8. Don’t try to lift objects that are too heavy.
9. When you do lift something, lift from the knees and do not twist when lifting. Pull stomach muscles in and keep your head down and in line with a straight back.
10. Quit smoking. Smoking reduces blood flow to the lower spine, which can contribute to spinal disc degeneration. Smoking also disrupts healing.

Source: National Institute of Neurological Disorders and Stroke

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Published by: AARP

In an episode of “Seinfeld,” Jerry’s neurotic friend George Costanza has so much stuff jam-packed into his wallet that it’s ridiculed as a “filing cabinet.” The wallet bulges with everything from Irish currency to a coupon redeemable at Orlando, Florida-area Exxons to filched packets of Sweet’N Low. Walking down the street, Costanza the packrat tries to stuff one more thing inside and the billfold explodes, scattering its contents to the wind.

Jon Clay, vice president of threat intelligence for Trend Micro, a global cybersecurity firm, mentions the episode when talking about what consumers should not carry in their wallets lest they lose valuable information. In an era in which identity theft is epidemic, the lessons of the old sitcom remain timely.

Pickpockets — and ne’er-do-wells who say “finders keepers” when they stumble on a lost wallet — aren’t after just your cash. When it comes to personally identifiable information, it may be that the original crook profits by reselling it, Clay says.

Worse, the crook may bring in accomplices and share the loot. After a lost wallet was pocketed in June at a casino in Davenport, Iowa, the thief kept the $800 inside and an ID card. Later, the rightful owner’s name and personal information was exploited to set up an online bank account to obtain a debit card and checks, and with accomplices, the first crook and his cohorts went on a spending spree at a half dozen merchants, later peddling some of their $5,600 in purchases on Facebook Marketplace, authorities said.

“We all think we are being careful, but it takes one second for a criminal to steal our wallet or purse,” says AARP’s Amy Nofziger, who oversees its Fraud Watch Network helpline, 877-908-3360.

“Limit what you carry to ensure you don’t put yourself at a greater risk,” she says. “Even though we hear about online crime every day, there are still many criminals waiting to get ahold of your personal belongings. They look for your wallet and purses at gyms, grocery stores and your car.”

How to keep your wallet safe

Since many merchants accept digital wallets, Clay says he’s apt to carry just a single credit card because he’s only encountered some gas stations that won’t let you pay with a digital wallet. These contain digital versions of your credit and debit cards, and you pay with a smartphone. Examples include Apple Pay, Samsung Pay and , Google Pay.

A resident of Colorado, Clay also relies on the myColorado mobile app to store his driver’s license, vaccination record, vehicle registration and proof of auto insurance. So unless he’s traveling out of state, he avoids carrying those.

Even if you’re not as tech-savvy as Clay, your wallet can be leaner, and with respect to cybercrooks, meaner. Take some time to declutter and potentially spare yourself from some time and trouble canceling accounts and obtaining new cards. First, consumer advocates say, make photocopies (or take smartphone photos) of the front and back of all your cards, so you know whom to contact if they go missing.

Here are the 10 things that he suggests you remove from your wallet and store in a safe place, such as a fireproof lockbox or a safe deposit box depending on how often you need to access them:

• Social Security card.
• COVID-19 vaccination record card, which carries your date of birth and hints at where you live.
• Multiple credit cards and credit-card receipts.
• Checkbook, or even one blank check.
• Work ID card.
• Passport or passport card.
• List of your passwords.
• Gift card not fully redeemed.
•  Birth certificate.
• Library card. It sounds benign, but a crook can always check out lots of books and sell them for a buck or two apiece, Clay warns.

Advice for Medicare beneficiaries

To help protect your identity, your Medicare card no longer carries your Social Security number. Your Medicare number — unique to you — should be closely guarded and never shared with anyone who contacts you out of the blue by phone, email, text or in person, unless you contacted them first and gave them permission to contact you.

If someone calls and asks for your information or money or threatens to cancel your benefits, report it immediately to 800-633-4227 (800-MEDICARE).

The Centers for Medicare & Medicaid Services says you’ll need the information on your Medicare card to join a Medicare health or drug plan or buy Medicare Supplement Insurance (Medigap), so keep your Medicare card in a safe place.

If you have original Medicare:

Carry your Medicare card with you when you’re away from home. Show your Medicare card to your doctor, hospital, or other health care provider when you get services. If you have a Medicare drug plan or supplemental coverage, carry that plan card with you, too.

If you join a Medicare Advantage Plan or other Medicare health plan:

You’ll use your plan’s card to get services, not your Medicare card. Therefore, keep your Medicare card in a safe place in case you switch plans or later go back to original Medicare.

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