As you map out your 2026 New Year’s resolutions, focus on goals that support your health, improve your emotional wellbeing, and help you feel your best. While no two people will have the same resolutions, this article shares some ideas for inspiration as you think about where you want to focus your energy in 2026. 

Keep a Positive Attitude 

Life isn’t always sunshine and rainbows, and nobody knows that better than someone who’s been around for a few decades. While it’s okay to feel down from time to time, try to keep a positive attitude and focus on what is good in your life. Research shows that a positive mindset offers a number of health benefits, such as a lower risk of memory loss, quicker recovery from illness, a lower risk of developing chronic disease and can extend your lifespan.

This doesn’t mean you need to wear rose-colored glasses every day or ignore the difficult parts of life. It means worrying less about the things you can’t change, and focusing on the good in your life. If you find it difficult to do this, try thinking of 3 things each day that you are grateful for, practice mindful breathing, and treat yourself as you would someone you love. 

Commit to Daily Movement

Staying physically active can help you stay healthy as you age. It may also be the key to living a long life. Exercise offers a number of physical and mental health benefits, helping improve muscle and bone strength, heart health, and preventing chronic disease (e.g., diabetes). 

Aim to incorporate 10-30 minutes of exercise into each day. You don’t need to hit the gym to stay physically active. Walking, cycling, swimming, and yoga are excellent activities that can improve your health, happiness, and overall wellbeing. 

Eat a Nutrient-Dense Diet

You may notice your appetite has decreased as you get older. However, your body still needs essential vitamins and minerals to help you stay healthy. Making good food choices can help ensure you get the nutrients you need. Strive to eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Use healthier fats (e.g., olive oil) and natural spices when cooking to reduce your fat and salt intake. 

Spend Time With Loved Ones

Whether you spend time with your family, grandchildren, or friends, being socially active offers tremendous health benefits for seniors. If your family lives far away or it’s challenging to get together with busy friends, consider joining a group that is focused on your hobbies (e.g., knitting, swimming, reading) to make new connections with like-minded individuals. Research shows that socially active older adults have a lower risk of developing disease and depression, better cognition, and better health. 

Stimulate Your Mind 

Keeping your brain active can help you stay mentally sharp, well into your golden years. Whether you commit to doing crossword puzzles, playing board games with friends/family, reading new books or writing, challenging your brain can help reduce the risk for developing age-related diseases, such as dementia. If you’d rather not go it alone, joining a group can help you stay motivated! If you need a little motivation to stay motivated in getting your daily mental stimulation, there are book clubs, Scrabble groups, and boardgame groups available in many towns and cities throughout the United States. 

Explore Volunteer Opportunities 

Volunteering is a wonderful way to engage with your community, provide assistance to those in need, and spend your free time. Giving your time and energy in service to others is an excellent way to find a sense of purpose and fulfilment. It also serves as a way to ensure you get out of the house each day and interact with others. Check for volunteer opportunities in your community. Many hospitals, shelters, and churches need volunteers to help run their organizations. Not only will you get to interact with other like-minded individuals, but it’s a great way to boost your self-confidence and feel good about helping others in the process. 

Try a New Hobby 

It’s never too late to take up a new hobby and learn something new. If you never had time to take up the hobby that’s been in the back of your mind in your younger years, now is the time to do it. Trying out new hobbies and learning new skills can help keep your brain sharp, improve memory and learning, and reduce the risk of dementia and other age-related diseases. The options are unlimited — you can sign up for a dance class, learn to play a new instrument, take a cooking class, or join a gardening club in your area, for example. 

Takeaway

The challenging part about making resolutions isn’t necessarily sitting down to write them out, but sticking with them. There may be times when life throws you a curveball and you may struggle to stick to your goals. Be patient with yourself, and focus on the benefits of sticking with the goals you’ve set before throwing in the towel and giving up. At the end of the year, you’ll feel a tremendous sense of accomplishment for staying motivated, sticking with your goals, and living life on your terms. 

Breast Cancer in Senior Women

Women of any age can be affected by breast cancer, but the risk of breast cancer increases
with age. Nearly one-third of all new breast cancer cases occur in women 70 and older, and 1 in
24 women in this age group will develop breast cancer in her lifetime, according to the National
Cancer Institute.

Eating Well to Prevent Breast Cancer

Making good food choices can’t prevent breast cancer (or any cancer) entirely, but eating a
balanced diet offers many health benefits and may lower your risk of breast cancer. There are
many studies exploring the link between diet and breast cancer risk. Though there is no specific
diet to follow, incorporating certain foods into your diet may help prevent breast cancer,
including cruciferous vegetables, berries and citrus, legumes and soy, and omega-3 fatty fish,
among others

Cruciferous Vegetables

All vegetables are good for your health, but cruciferous vegetables are rich in nutrients and
cancer-fighting properties. Cruciferous vegetables help reduce inflammation, prevent cell
damage, and deactivate cancer-causing substances (carcinogens). Cruciferous vegetables
include:

• Arugula
• Bok choy
• Broccoli and broccoli sprouts
• Brussels sprouts
• Cauliflower
• Cabbage
• Kale
• Watercress

Cruciferous Vegetables

Fruits are rich in many cancer-fighting nutrients, including antioxidants, folate, vitamin C, fiber
and polyphenols. One 2018 study found that regular fruit consumption may significantly lower a
woman’s risk of breast cancer. Berry and citrus fruits include:

• Blackberries
• Blueberries
• Clementines
• Cranberries
• Elderberries
• Grapefruit
• Lemon
• Lime
• Oranges
• Tangerines

Legumes and Soy

Studies show that eating a diet rich in soybeans and soy products is beneficial for breast health.
Soy contains fiber, isoflavones and plant estrogens (phytoestrogens) that may protect against
certain types of breast cancer.

Other beans and legumes like lentils are rich in antioxidants, saponins and soluble fiber that are
also known to have anti-cancer properties. Legumes and soy-based products include:

• Beans (black beans, kidney beans, chickpeas)
• Edamame
• Peas
• Lentils
• Peanuts
• Tofu
• Soy milk

Fatty Fish

A research review found that women who eat high amounts of fatty fish have a 14% lower risk
of breast cancer. Certain types of fatty fish contain omega-3 fatty acids and antioxidants that
help reduce inflammation, boost immunity and may help protect against certain types of
cancers. Adding fatty fish to your diet 2 to 3 times a week may support your breast health.

Types of healthy fatty fish include:

• Salmon
• Haddock
• Mackerel
• Mahi mahi
• Rainbow trout
• Tilapia
• Tuna

Herbs and Spices

Herbs and spices do more than just enhance the flavor of foods. Many contain high amounts of
beneficial nutrients, including antioxidants, flavonoids and vitamins that may help lower your risk
breast cancer. Flavoring your foods with herbs and spices can also help decrease the use of
sodium, sugar and unhealthy fats, increasing the health benefits of the foods you eat.

Herbs and spices with known cancer-fighting properties include:

• Black pepper
• Cayenne pepper
• Cinnamon
• Cumin
• Dill
• Garlic
• Ginger
• Rosemary
• Oregano
• Thyme
• Turmeric

Green Tea

Tea drinkers rejoice: Drinking green tea each day may protect against breast cancer. Green tea
is rich in compounds and antioxidants that have been shown to reduce inflammation and
destroy harmful free radicals.

Researchers are exploring how much green tea people should consume each day for the anti-
cancer benefits, but evidence suggests that daily consumption may help lower your risk of
breast cancer.

Maintain a Healthy Weight to Prevent Breast Cancer

Eating a healthy, well-balanced diet not only ensures your body gets the nutrients it needs, but
also helps lower your risk of breast cancer. This is particularly important after menopause.

Research shows that postmenopausal women who are overweight or obese have a 30% higher
risk of breast cancer compared to women who are not overweight.

The Bottom Line

Making changes to the way you eat can be challenging, but worth the effort. Remember you
don’t have to change the way you eat all at once. Setting 1 or 2 goals each week to eat healthy
foods can add up to big changes over time. Eating a healthy diet is beneficial not only for your
breast health, but your overall health and wellbeing.

1. Cardiovascular Fun-ercise: Who said cardio had to be boring? Pickleball combines aerobic exercise with non-stop fun. The quick movements, agile footwork, and dynamic rallies make your heart race with excitement while giving your cardiovascular system a workout it won’t forget. Say goodbye to monotonous treadmill sessions and hello to a heart-pumping, laughter-inducing pickleball match.
2. Flexibility with a Smile: Pickleball is all about agility and quick reflexes. The constant movement, lunges, and reaching for shots test your flexibility, improving your overall range of motion. It’s like yoga with giggles—stretching your body while having a ball on the court.
3. Muscle Mash-Up: Prepare for a full-body workout disguised as pure amusement. Pickleball engages muscles you didn’t even know existed. The combination of overhead smashes, swift volleys, and sneaky dink shots work your arms, shoulders, core, and legs. It’s the secret recipe for toning muscles and having a blast simultaneously.
4. Mental Agility Masterclass: Pickleball is not just a physical game; it’s a mental challenge that keeps you on your toes, literally! The split-second decision-making, strategic shot placements, and quick reactions sharpen your mental agility. It’s a mental workout that keeps your brain nimble and firing on all cylinders, all while chasing after that elusive pickleball.
5. Laughter Therapy Extraordinaire: Laughter truly is the best medicine, and pickleball delivers it in spades. The hilarity of chasing after a small, wobbly ball with oversized paddles is enough to keep your spirits high. Laughter floods your system with feel-good endorphins, reducing stress levels and boosting your overall well-being. No joke, pickleball is the ultimate laughter therapy!
6. Socializing Grand Slam: Pickleball is a magnet for social butterflies. The friendly nature of the game, mixed with plenty of opportunities to banter with opponents and cheer on teammates, creates a vibrant community atmosphere. It’s a chance to make new friends, connect with old ones, and create lasting memories while you rally and joke your way to victory.

Pickleball has taken the fitness world by storm, and for good reason. Beyond the hilarious moments and the joy of playing, this unique sport offers a myriad of health benefits. From a strengthened cardiovascular system to improved flexibility, toned muscles, enhanced mental agility, and a healthy dose of laughter therapy, pickleball is a winning combination for both body and soul. So grab your paddle, head to the court, and prepare for a healthy dose of fun and fitness that’ll keep you coming back for more pickleball adventures!

Don’t miss your chance to play in MetroHealth Stadium at Pictona

Seasonal depression, also known as Seasonal Affective Disorder (SAD), is a type of depression that typically occurs during certain times of the year, usually in the winter months. Understanding this condition is crucial for both those affected and their loved ones, as it can significantly impact daily life.

Coping Strategies

Light Therapy: One of the main treatments for SAD is light therapy or phototherapy. This involves exposure to a bright light that mimics natural outdoor light, usually for about 30 minutes each day during the depressive months.

Maintain a Regular Schedule: Keeping a regular schedule can help regulate your body’s internal clock. This includes waking up, eating, and going to bed at the same time each day.

Stay Active by attending a MetroHealth event:

Regular physical activity can boost your mood and energy levels. Even a daily walk in natural daylight can be beneficial.

Connect Socially in the MetroHealth Community: Make new friends at a MetroHealth weekly class! Social interaction is important. Try to maintain regular contact with friends and family, whether in-person or virtually .

Professional Help, speak with you provider: If your symptoms are severe, it may be helpful to seek professional help. A therapist can provide counseling or recommend medications like antidepressants.

Hydration is key: Water is your best friend and health superhero during summer.

• Keep your favorite water bottle handy and stay refreshed

Skincare: Your skin, your largest organ, needs some summer love.

Protect it with:

• A fabulous wide-brimmed hat
• Your trusted sunscreen
  • (SPF 30 or higher)

Staying Cool: Have fun!

• Embracing the fun of yesteryears—run through a sprinkler!
• Investing in a good fan or treating yourself to air conditioning.
• Taking a cool shower for an instant mini-vacation from the heat.

Eye Protection: Guard those sparkling eyes from the harsh sun with a stylish pair of sunglasses. They reduce glare, protect your eyes, and add to your summer style quotient.

So, seniors, gear up for a fantastic, healthy summer. With these easy and fun tips, you’re ready to make the most of the warm days ahead. Stay safe, keep cool, and let the summer fun roll!

Take a break from the heat with virtual classes: Fit 2 Dance Virtual Classes

Have fun in the sun playing pickleball at MetroHealth Stadium

Have some fun indoors and make a friend at a Free Metrohealth Event

January marks an important observance in the health calendar as Glaucoma Awareness Month, serving as a crucial reminder for seniors to prioritize their vision health. Glaucoma, often referred to as the “silent thief of sight,” is a group of eye conditions that can cause irreversible damage to the optic nerve, often without any early warning signs or symptoms. It’s one of the leading causes of blindness, particularly among older adults. The insidious nature of this disease means that many people may not realize they have it until significant vision loss has occurred, underscoring the importance of regular eye examinations for early detection and management.

During Glaucoma Awareness Month, seniors are especially encouraged to discuss their eye health with healthcare providers and schedule a comprehensive annual exam at MetroHealth. Regular eye exams are critical as they can detect glaucoma in its early stages before major vision loss happens. These exams are particularly important for seniors, as the risk of diseases increases with age. Early detection through a comprehensive annual exam can lead to interventions that slow the progression of the disease, preserving vision quality and independence for as long as possible. Remember, preserving your vision starts with a simple step – scheduling that annual exam.

Did you know? We can even complete some tests right here in the office at MetroHealth for you.

What to do During Annual Enrollment Period

During Medicare’s Annual Enrollment Period, you can enroll in a plan if you’re new to Medicare.
If you currently have a Medicare plan, AEP is your chance to change plans to ensure you are
getting the most from your Medicare coverage.

During AEP, you can:

• Review your current plan’s changes for 2023
• Enroll in or switch Medicare Advantage Plans
• Enroll in or switch Part D prescription drug plans
• Change from Original Medicare to Medicare Advantage
• Drop your current Medicare Advantage or Part D prescription drug plan and return to
• Original Medicare

Why Reviewing Your Medicare Plan Is Important

Whether you’re enrolled in Original Medicare, Medicare Advantage and/or a Medicare Part D
prescription drug plan, it’s always a good idea to review your Medicare coverage options during
AEP. Here’s why:

Ensure your coverage meets your healthcare needs. You may want to switch plans if
your current plan will change in costs and coverage (e.g., deductible, premium, copays)
or if your health needs or budget have changed. Reviewing your current coverage and
comparing it to other plans gives you the opportunity to get the coverage you need.

• Be sure you can continue to see your preferred provider(s). Medicare Advantage plans typically limit you to a specific network of providers. If your current provider or preferred hospital is no longer in-network with your Advantage plan, you may want to switch to a plan that is in-network with your preferred providers. You can also switch to Original Medicare, which allows you to see any healthcare provider or go to any hospital or facility that accepts Medicare.
• Make sure your medications are covered. You should have received your current Medicare plan’s Notice of Change by the end of September. The notice includes a list of covered prescription drugs. If your current plan will no longer cover one or more of your prescriptions or the costs of your prescription copays are increasing, you may want to change to a different Part D prescription drug coverage plan that covers all of your prescriptions and offers lower copays.
• Better manage your out-of-pocket expenses. Exploring your Medicare coverage options may help you save money by switching to a zero-premium Medicare Advantage plan or opting for a Medicare Supplemental plan that offers flexibility in covering your out-of- pocket expenses, including copays, coinsurance and deductibles.
• Ensure you get the benefits you need. Original Medicare covers most medically necessary services and supplies, but does not cover additional benefits, such as dental and eye exams. Medicare Advantage plans cover all medically necessary services and may also offer extra benefits, such as vision, hearing and dental services.

Even if you like your current plan, it can still be helpful to review the plan’s changes for the
upcoming year and compare it to other plans to determine if your current plan will continue to
work for you.

How to Prepare for AEP

Preparing ahead of time can help take the stress out of AEP. The following steps can help you
get ready for the 2023 Medicare Annual Enrollment Period:

• Review your current plan. Make sure you’re aware of any copay or premium changes as
  well as changes to your network of providers and prescription coverage.
• Consider your healthcare needs. While nobody can predict the future, it’s important to
  ensure your known and potential health care needs are covered. This may include
  planned surgeries or screening tests, travel plans (in the event you need healthcare
  when you’re away), any existing diagnoses you have, and ‘extras’ you may need
  coverage for, such as vision or dental benefits.
• List the elements you need coverage for. This includes doctors, specialists, medical
  equipment and prescription medications. As you compare plans, make sure the plans
  you are considering cover all of your healthcare needs.

Important AEP Dates

• Medicare Annual Enrollment Period (AEP): October 15 – December 7. Coverage changes you make during this period will be effective as of January 1, 2023.
• Medicare Advantage Open Enrollment Period: January 1 – March 31. Coverage begins the first day of the month after you join a plan.
• Special Enrollment Period. In certain situations, you may be able to switch or leave a plan outside of the enrollment periods. For example, moving out of your current plan’s service area or moving to or from a long-term care or skilled nursing facility may make you eligible for special enrollment.

Need Help with Medicare AEP?

Around this time every year, you may have noticed that TV commercial breaks are full of ads
from celebrity spokespeople promoting private Medicare Advantage plans. Don’t be swayed —
celebrities are paid to make these Medicare plans sound like the “Holy Grail” of healthcare
coverage, but it’s possible the plan may not work for you.

To avoid overwhelm and get trustworthy assistance, you may want to consider working with a
licensed Medicare insurance consultant. For free health coverage counseling, visit the Medicare
Access Center at our Apopka location. Knowledgeable staff are here to help you understand
your Medicare options so you can make the best decision for your healthcare needs. If you
can’t get to our Apopka location before AEP is over, call us at 407-703-9990 to speak with our
staff.

Read on for some tips on how to eat if you’ve just learned you have celiac disease. 

What is celiac disease? 

Celiac disease is a chronic autoimmune disease that damages the small intestine and prevents it from absorbing nutrients in food. The disease is triggered by eating foods that contain the protein gluten, which is found in barley, wheat, rye and some oats. 

If you eat gluten when you have celiac disease, you may experience common symptoms such as:

• Abdominal pain 
• Diarrhea
• Fatigue 
• Gas 
• Heartburn/indigestion 
• Nausea
• Skin rash
• Weight loss from malnutrition 

Gluten is a common ingredient in foods such as bread, cakes, cookies and pasta. It is also a common ingredient in some personal care products, such as prepackaged foods, lipstick and lip balm, toothpaste, and nutritional supplements. 

What to eat when you have celiac disease 

After a celiac diagnosis, you will want to switch to a gluten-free diet as soon as possible. Eating a gluten-free diet can relieve painful celiac disease symptoms and heal the small intestine. Because celiac disease is a chronic condition, you will need to follow this diet throughout your lifetime to prevent symptoms and intestinal damage. 

Celiac-friendly foods 

It can be difficult to give up some of your favorite foods after you’ve been diagnosed with celiac disease. But the good news is there is a long list of safe gluten-free foods you can enjoy to ensure your body gets the nutrients it needs. 

You’ll want to ensure you eat whole, nutrient-dense foods, including: 

• Fresh fruits and vegetables. Keep in mind that prepackaged foods may not be gluten-free, so stick with fresh produce to stay gluten-free. 
• Meats. Beef, poultry, pork and seafood that are frozen or unseasoned at the grocery store are generally safe. Avoid meats that come pre-marinated or have added ingredients. 
• Gluten-free grains. Plain varieties of rice, quinoa, corn, amaranth, and buckwheat are safe to eat. 
• Beans and nuts. Beans, nuts, and soy are safe to eat, as are flours made from these foods. 
• Rice and quinoa. Plain varieties of rice and quinoa are gluten-free and a safe replacement for other grains, such as wheat and barley. 
• Eggs and dairy products. Eggs, yogurt, cheese and milk are gluten-free. Some people with celiac disease show symptoms of lactose intolerance, so talk to your healthcare provider if you are unsure. 

Tips for following a gluten-free diet 

Getting gluten out of your diet is a process, and these tips may help you as you navigate and become familiar with this new way of life. 

Read food labels carefully. Gluten-free foods are available at most grocery stores and are clearly labeled “gluten-free”. You’ll want to give yourself ample time to shop at the grocery store to check each label until you are familiar with safe foods and products. It’s important to know that even if something is labeled “wheat-free”, it may still contain gluten. Ensure your pre-packaged foods are clearly labeled “gluten-free” to be sure. 

Beware of hidden gluten. Gluten can be found in many foods and beverages that you may not suspect, such as beer, bouillon cubes, candy, cold cuts, potato and tortilla chips, french fries, soups, sauces and seasonings. 

Avoid cross-contamination. Cross-contamination occurs when a gluten-free food comes into contact with a food that contains gluten. If others live in your home and plan to continue eating foods that contain gluten, set up your kitchen and pantry so that you have a “gluten-free” space. Have gluten-free tools and utensils and store gluten-free foods separately to prevent unintentional gluten contamination on your utensils and food.  

Eating at restaurants. If the restaurant menu does not clearly label certain dishes as gluten-free, you can ask how the food was prepared and ask if there is a gluten-free menu to choose from. Most restaurant menus can be reviewed online in advance so you can be sure to choose a restaurant where you can find something good to eat without the risk of eating gluten.

Talk to your pharmacist about medications. Some medications, including nutritional vitamins and supplements, contain gluten as an additive. Ask your pharmacist or healthcare provider if any of your medications or supplements contain wheat or a wheat byproduct. 

Takeaway

It takes time and patience, but the sooner you begin to implement your new celiac-friendly diet, the sooner you will begin to feel better. As you adjust to eating a gluten-free diet, you will become more aware of what you’re eating, how the food is made, and how it benefits your health. A celiac-friendly diet is high in nutrient-dense, whole foods that not only help reduce your celiac disease symptoms but may improve your overall health. 

If you have questions, your healthcare provider or a registered dietician can provide guidance on what to eat and drink to help you feel your best. 

As with most cancers, finding melanoma at an early stage is crucial for beating the disease. When caught before it spreads, the 5-year survival rate of melanoma is 99%. 

The risk of melanoma increases as we age, so it’s especially important for older adults to be aware of the early signs and symptoms of the disease to catch it when it is most treatable. Read on to learn more about melanoma warning signs, and how to perform a skin self-examination. 

Melanoma risk factors

A risk factor is anything that increases your chance of developing melanoma. Although anyone can develop the disease, certain risk factors can increase the likelihood that you will be affected.

Factors that increase the risk of melanoma include: 

• Unprotected exposure to ultraviolet (UV) rays. Prolonged exposure to the sun or tanning beds and lamps plays a major role in the development of melanoma, particularly if you have not used sunscreen. 
• A weakened immune system. May be caused by existing medical conditions or medications you are taking. 
• Many moles. The more moles on your body, the higher your risk. Large moles that are bigger than a pencil eraser also increase the risk. 
• Fair skin. People with fair skin, red or blonde hair, and/or freckles are at a higher risk. This is especially true if you tend to burn after sun exposure, rather than tan. 
• Genetics. Having a close family member (parent, sibling, child) who has been diagnosed with melanoma, your risk of developing the disease is 2-3 times higher than average. 
• Age. As we age, our skin changes. It gets thinner, takes longer to heal, and is more likely to get damaged from pollution and/or a weakened immune system. The average age of people with melanoma at the time of diagnosis is 65 years old.

Signs and symptoms of melanoma: ABCDE rule

The first warning signs of melanoma are often visual because many people with this type of cancer do not have other symptoms until the disease has progressed. Looking for new spots or spots that have changed in color, shape or size on every area of the body can help detect melanoma in its early stages. 

The ABCDE rule can be used as a guide to help you identify signs of melanoma. Look at for any features that fit the following: 

• Asymmetry. When one half of a mole or spot on the skin does not match the other. 
• Border. The edges are blurred, irregular, notched, or ragged. 
• Color. The color is not the same all over and may include shades of black or brown with blue, pink, red, tan or white patches. 
• Diameter. The spot is larger than 6 millimeters (about ¼ of an inch) in size. 
• Evolving. The mole is changing in color, size, or shape. 

Other warning signs include: 

• “Ugly duckling” — a spot that looks different from the other spots on your skin
• Sore or wound that doesn’t heal 
• Pigment (color) from the border of a mole that spreads into the surrounding skin 
• Redness or swelling surrounding the border of the mole
• Itchiness, tenderness or pain 
• Changes to the surface of a mole, including bleeding, oozing or scaliness

How to perform a skin self-exam

Keep in mind that melanoma can develop anywhere on the skin, even if that part of the body has not been exposed to the sun. Aim to do a skin self-exam once a month after a bath or shower. 

Follow these steps to perform a thorough skin self-exam. 

Step 1. Examine your body in front of a full-length mirror. 

Stand in front of a full-length mirror and thoroughly examine your body — both the front and back. Raise your arms to look at the left and right sides, too. 

Step 2. Examine your underarms, forearms, and palms. 

Raise your hands to look at your underarms, and bend your elbow to look at your forearms and palms. 

Step 3. Examine your legs, soles of your feet and in between toes. 

Sit in a chair to look at your legs (including the back of your legs) and feet, the space between your toes, and the soles of your feet. 

Step 4. Use a hand mirror to examine your neck, scalp, back and buttocks. 

Use a hand mirror to examine the back of your neck and scalp. Part your hair to thoroughly look at each area of your scalp. A hand mirror can be helpful for looking at your back and buttocks, too. If you have a partner or trusted family member, you can ask them to help you examine these hard-to-see areas, too. 

You may want to keep a journal to keep a record of any moles you spot and take note of their color, shape and size. You can reference these notes the next time you do a self-exam to check for any changes you may not remember. It can also be helpful to take your notes to your doctor at your routine wellness appointment or if you notice any suspicious spots. 

When to see a doctor

Once you’ve done your self-exam, you may wonder, “When do I need to see a doctor?” Make an appointment to see your healthcare provider if: 

• You see a spot or mole that fits one of the ABCDE rules
• You notice changes to your skin, such as new spots 
• You notice a spot that is different from the others 
• A spot or mole is bleeding, itching, or changing 

The American Academy of Dermatologists recommends you see a dermatologist once a year for a full-body skin exam, or more often if you are at a higher risk of melanoma or other skin cancers. 

Parkinson’s disease is a progressive neurological disorder that affects movement. It can cause shakiness and stiffness that leads to difficulty with balance, coordination, and walking. 

Nearly 1 million Americans live with Parkinson’s disease. Both men and women can have the condition, but men are 1.5 times more likely to be affected. 

Advancing age is the biggest risk factor, and most people with the disease first notice symptoms around 60 years of age. Up to 10% of people with Parkinson’s notice symptoms before the age of 50. This is known as “early-onset” Parkinson’s. 

Because the connection between aging and Parkinson’s is well-established, it’s important to be aware of Parkinson’s symptoms and when to start watching out for them in yourself or an older loved one. Read on to learn more about Parkinson’s disease in older adults. 

What causes Parkinson’s disease? 

Parkinson’s disease occurs when nerve cells in the area of the brain that controls body movements (substantia nigra) become impaired or die. Neurons (nerve cells) in this area of the brain are responsible for producing dopamine, an important chemical that acts as a messenger between the brain and the nervous system. 

When these neurons become damaged or die, the amount of dopamine in the brain is reduced. This means that the part of the brain that helps control movement cannot function as it should, causing movement problems. 

Researchers are exploring the underlying causes of Parkinson’s disease but it is believed to be a combination of environmental, genetic and lifestyle factors that may be responsible for the condition. 

What are the symptoms of Parkinson’s disease? 

Parkinson’s is a progressive disease, and the loss of neurons is a gradual process. Many people with Parkinson’s do not develop symptoms until nearly 80% of the neurons in the substantia nigra are lost. Some people assume early symptoms of Parkinson’s are a normal part of aging but as the disease progresses, symptoms will get worse over time. 

While no two people will experience Parkinson’s disease in the exact same way, there are some common symptoms: 

• Impaired balance and coordination
• Stiffness in the arms, legs, and trunk 
• Slowness of movement (bradykinesia)
• Tremor (trembling) in arms, hands, head, jaw and/or legs

Parkinson’s affects all body systems and can cause other symptoms, including: 

• Bladder and bowel problems 
• Depression 
• Difficulty swallowing 
• Fatigue
• Memory difficulties 
• Mood changes
• Sleep disruptions 

How is Parkinson’s disease diagnosed? 

There is no one specific laboratory test or method to diagnose Parkinson’s disease. Your doctor will ask about your symptoms and may run different diagnostic tests to provide an accurate diagnosis. 

In order to get diagnosed with Parkinson’s disease, a person must have at least 2 of the 4 main symptoms: shaking/tremor, bradykinesia, stiffness in the limbs or trunk, and balance problems. 

Because Parkinson’s symptoms overlap with symptoms of many other common conditions, your primary care provider may refer you to a specialist, such as a neurologist or movement disorder specialist, for an official diagnosis. 

If you suspect you or a loved one have symptoms of Parkinson’s disease, make an appointment with your healthcare provider. They will provide a physical examination, ask about your symptoms, and may order additional tests to provide an accurate diagnosis. 

How is Parkinson’s disease treated? 

While there is no cure or way to reverse the effects of Parkinson’s disease, there are medications to help manage symptoms. Treatment varies from person to person, depending on the symptoms they are experiencing. 

In addition to medications, there are a few ways your healthcare provider may recommend to you to ease symptoms of Parkinson’s disease, including: 

• Complementary therapies: acupuncture, massage, and yoga
• Deep brain stimulation: a surgery used to send electrical signals to the brain to reduce abnormal movements and provide relief from uncomfortable symptoms 
• Physical, occupational and speech therapy: to improve balance, improve fine motor skills, and address any speech and language difficulties  

Can you prevent Parkinson’s disease? 

There is no proven way to prevent Parkinson’s disease, but certain lifestyle habits may help reduce the risk or delay the onset of symptoms. 

Regular exercise. Some research suggests that regular exercise, especially moderate to virgorous aerobic exercise, may reduce the risk of Parkinson’s disease.

Eat a brain-healthy diet. A diet rich in fish, fruits, vegetables, olive oil and whole grains is associated with a decreased risk of Parkinson’s. Limiting dairy, which is associated with an increased risk of the disease, may also help reduce the risk or delay the onset of symptoms. 

Vitamin D. Research shows that approximately 70% of Parkinson’s patients have low levels of vitamin D. Taking dietary supplements or eating foods rich in this vitamin may help protect against the disease. 

Caffeine. Drinking caffeinated beverages may help reduce the risk of developing PD. Caffeine has neuroprotective properties, meaning it protects the brain from damage. If you’re not a big fan of coffee or soda, green tea may also help reduce the risk of developing the disease.