Page 8
The INDEPENDENT, November 20, 2003
Nutrional needs change with age
Health Notes
Schedule:
Friday, November 21, from 10:30 to 11:30.
Friday, December 12, 10:30-11:30
Friday, January 9
Friday, January 23.
By Audeen Wagner
Free Blood
Pressure
Checkups
Providence
Family
Medicine-Vernonia is em-
barking on a new commu-
nity-wide program of free
blood pressure checks.
These will be done at the
Senior Center starting November 21, from 10:30
to ll:30 a.m. One of the clinic staff will be on
hand to administer the checkups.
This program is for adults of any age; if you al-
ready know you have hypertension, you might
want to take advantage of this service. Even if
you haven't had your blood pressure checked for
awhile, it's worthwhile getting a check just to
know how you are doing. And, it's free. No ap-
pointment needed.
The clinic will monitor how many out there are
participating, then will decide on the exact timing
of the sessions. The number of people taking ad-
vantage of this service will determine whether
this "blood pressure clinic" will be offered for an
hour, or just a half-hour each time. It will defi-
nitely be held twice monthly, starting in January.
It doesn't take much time to do a BP check,
and it might be either an important early-warning
sign, or a quick reassurance that your blood sys-
tem is working right. Bring along any related
questions you might have about your blood pres-
sure readings.
Mammovan Schedule for December:
Wednesday, December 10. Call the Clinic
(503.429.9191) for an appointment.
Vision van brings vision care to local communities
Pacific University’s College
of Optometry has a new way to
provide eye and vision care to
citizens throughout local com-
munities: The College has ac-
quired a full-service mobile eye
and vision care van.
“The customized Isuzu NPR
turbo diesel box van, which
contains a fully equipped mo-
bile eye clinic, brings the exam
room to the doorsteps of pa-
tients with limited mobility and
allows us to expand our out-
reach services,” said Kenneth
Eakland, associate dean for
clinical programs at Pacific’s
College of Optometry. “We can
take this van to areas where,
for a variety of reasons, individ-
uals may not be able to get to a
more traditional clinic.”
“Pacific offers the only mo-
bile vision care program we are
aware of in our area,” said
Steven Fletcher, director of ad-
vancement for the College.
“We can now provide vision
screenings and full-service
care, which might include com-
prehensive vision examinations
and diagnostic testing, at retire-
ment centers, correctional insti-
tutions, and migrant labor
camps.”
The van’s purchase was
partially financed by a $30,518
grant from the Northwest
Health Foundation. Gifts from
private donors provided funds
and medical equipment.
“It is important for all individ-
uals to receive proper eye care,
and we are delighted that we
can now bring eye care to peo-
ple who can’t get to our College
clinics,” said Eakland, who de-
signed and oversaw the van’s
Get Your Fall Tune Up!
Swedish • Shiatsu • Reflexology • Relaxation
Injury Management • Deep Tissue • Prenatal
Satisfied customers comment…
“A wonderful massage! You won’t be disappointed!”
— Dixie Palmer, owner, Morning Mist Collectables
“Shiatsu as it should be, Healing Hands.”
— Carol Sawyer, educator
conversion from a utility vehicle
into a fully functional mobile vi-
sion clinic.
To learn more about the mo-
bile vision clinic, or any of Pa-
cific’s College of Optometry
clinics in the Portland Metropol-
itan area, call 503-352-2753.
Pacific’s College of Optome-
try is the only institution in the
Pacific Northwest providing the
Doctor of Optometry (O.D.) de-
gree and one of 18 such insti-
tutions in North America. The
College is home to approxi-
mately 350 students who come
from every state in the nation
and several foreign countries to
receive their professional edu-
cation. The College affiliated
with Pacific University in 1945.
Getting the proper nutrients
becomes more of a challenge
as we age because more nutri-
ents are needed. As people
age they expend fewer calories
in physical activity. Even the
most active aging body gradu-
ally loses lean muscle tissue,
and less muscle means a lower
calorie requirement.
The key is packing more vi-
tamins and minerals into fewer
calories. Here are some of the
nutrients needed in larger
amounts as we age:
Calcium keeps the bones
and teeth strong and also helps
regulate blood pressure, which
tends to rise with age. Older
body’s ability to absorb calcium
declines with age.
After age 50 the goal is
1,200 milligrams every day.
Good food sources include low-
fat dairy products like milk and
yogurt, canned salmon and
sardines with the bones, calci-
um fortified orange juice, broc-
coli, kale and beans.
Folate helps reduce blood
levels of homocysteine, which
is associated with increased
risk for heart disease. Folate is
also necessary for red blood
cell formation and protein syn-
thesis and may help brain func-
tion.
The recommended amount
for all adults is 400 micro-
grams. Good sources include
beans, green vegetables, forti-
fied grain foods like bread, ce-
real, pasta and rice.
Riboflavin helps keep oral
tissues and skin healthy. It is
also needed for normal eye
health and lets enzymes re-
lease energy from food.
Women need 1.1 milligrams
and men need 1.3 milligrams
daily. Food sources include
milk, dark green vegetables,
meat, whole-or enriched-grain
foods.
Vitamin B-6 may help main-
tain brain function and is es-
sential for formation of antibod-
ies. Additional Vitamin B-6 is
needed due to age-related
changes in metabolism.
The recommended amount
is 1.3 milligrams up to age 50;
1.5 milligrams for women older
than 50 and 1.7 milligrams for
men older than 50. Good food
sources include baked pota-
toes with the skin, bananas,
chicken, beef, canned tuna,
and whole-grain foods.
Vitamin B-12 is necessary
for mental dexterity, balance
and muscular function. It may
also prevent heart disease.
The recommended amount
of Vitamin B-12 is 2.4 mil-
ligrams throughout adulthood.
Adults over 50 should take a
supplement with B-12 or regu-
larly eat B-12 fortified cereal.
Vitamin D is needed to ab-
sorb and metabolize calcium.
As we age, the skin loses abili-
ty to synthesize Vitamin D from
sunlight.
The recommended amount
is 200 International Units daily
through age 50; 400 units from
51 to 70; and 600 units for peo-
ple older than 70. Food sources
include fortified milk, some for-
tified cereals (check the label);
and fatty fish including salmon,
sardines, herring and macker-
el.
Source: Tufts University
Health & Nutrition Letter, Octo-
ber 2003
T ERRY ’ S G YM
A COMPLETE CO-ED GYM FACILITY
VERNONIA, OR • 429-0501
Whether it’s a thinner waistline
or a healthier lifestyle…
We Can Help!
“One of the best massage therapists in the business, bar
none! Thanks, Missy.”
— Alex Molden, cornerback, Detroit Lions
sugarfree – low carb – diabetic friendly
Massage by Missy
Hours: Mon-Sat 10-6
51606 Columbia River Hwy.
Scappoose (503) 543-2227
Call today for Appointment
503-830-8260 • 503-429-4961
902 Bridge Street, Vernonia • Lic. #5218