Dear Valentines,

The Lowell Council on Aging and the Friends of Lowell Council on Aging would like to thank all who assisted in the last fundraiser the "Lock Monster Hockey Day". This fundraiser was a great success. The following people are especially thanked for their purchase of multiple tickets:
William Allen, Lowell Automatic, Butler Bank, Corey Boulanger & Majors Pub., Gardner Brooks,
Terry Byrne, Jackie Doherty, Dr. Joseph Downes, Buddy Flynn, Representative Tom Golden, John Lawlor, Representative Marty Meehan, Enterprise Bank, Dennis Montbleau, Representative Kevin Murphy, Representative David Nangle, Rita Conlon Neal, Senator Steven Panagiotakos, Roger Soucy,
Senior Citizens Club of Centralville,Washington Savings Bank, participating senior citizens and the following City Council members: Mayor Armand Mercier, Councilor Rodney Elliot, Councilor Rita Mercier, Councilor Rithy Uong, Councilor James L. Millinazzo. We would like to send a special thanks to John King for his hard work and efforts in planning this event as well as selling and distributing many tickets. Your hard work is much appreciated. We also thank the Lock Monsters of Lowell for assisting our organization in this fundraising event. I hope we did not forget any one. If we did we apologize and thank you as well.

We would also like to thank Councilor Edward (Bud) Caulfield & friends for their "free" Christmas show donated to the Senior Citizens. Also the "Lowell Opera Company" for their "free" Christmas opera show. Both were wonderful and entertaining events. We really appreciate your kindness.
The "Friends of Lowell COA" are having another fundraising event , a "Remember a loved one" tree. You can purchase a heart ornament, which will be placed on the tree in the senior center. The tree can be viewed from January thru February 2004. Hearts can be purchased through Feb. 14th for $5.00 each.

The Lowell Senior Center and Brooks pharmacy have been encountering a problem with seniors parking on the wrong side of the parking lot. Please park on the senior center side only (also parking available in back) when attending functions. Brooks pharmacy has minimal parking for their customers and we do not want to have any conflicts with our neighbors. Thank you for understanding.

If anyone is interested in attending a Reaki (alternative healing) class Representative Jane Breault is available for appointments. Please call her at (978) 459-6993. These sessions will be held at the Lowell Council on Aging weekday afternoons.

The AARP Tax Volunteers will be here on February 3-March 30th to assist in free tax preparation for seniors. If you are interested please contact Michelle at (978) 970-4133 for an appointment. The appointments will be available on Tuesdays and Thursdays from 9:00 am - 12:00 pm.
Snow removal is available still through the YWCA of Lowell. The Snow removal team consisting of teens are volunteering their services for seniors throughout the winter. If you are in need of assistance with shoveling please call Michelle after the snowfall at (978) 970-4133 or Tim Considine/YWCA at (978) 454-5405, X120 and leave your name, telephone number and address. The Lowell COA and the seniors who received help with their snow removal would like to send a HUGE thank you to the YWCA, Tim Considine and the wonderful teenagers of Lowell who volunteered their services. Your kindness was much appreciated.

The following meetings are available this month: Canada Prescriptions -Feb. 4th @ 10:00 am, Fallon-Feb. 9th & 24th @ 11:30 am, Golden Age Entertainment will be conducting an educational seminar on the use of web TV. E-mail, Internet, instant messaging and more can be utilized through your television set instead of a computer. This equipment will be demonstrated at the senior center. They will be here for demonstration along with a question and answer period on Feb. 19th @ 10:00-11:00 am.

The LRTA bus will be picking up interested seniors to visit the Greater Lowell Vocational School on Tuesday, Feb. 10th @ 8:55. If you are interested in having a day of hair and skin care along with a great lunch with great prices, please call Michelle @ (978) 970-4133 for an appointment.
Also new this month "free facials", compliments of "Elizabeth Grady Beauty School" of Malden, MA. Men and women are welcome to sign up with Kathy @ (978) 970-4134 for a bus trip to have this facial. The bus fee is $2.00 per person. A minimum of thirteen people is needed for trip. The maximum amount of persons will be fifteen. This trip is on a first come first served basis, so please sign up now.

I hope you enjoy the programs and activities this month.


Sincerely,

Arthur Ramalho/Director/COA


Avoiding the frailty trap

Losing muscle mass increases with age. But the good news is that simple, regular exercise to rebuild strength can help at any age and prevent frailty. Staying active also reduces your cancer risk.

As we age, there is a tendency to relax and avoid exertion. Sometimes it's because declining muscle strength makes physical activity more difficult. Many people also believe that nothing can be done about frailty. However, research has shown otherwise: Our muscles repair themselves and perform best with regular exercise and healthy eating, even among the frail elderly.

Muscle strength naturally declines by 15 percent every decade after age 50. After the age 70, the loss of strength is 30 percent decade. The loss of muscle mass with normal aging is called "sarcopenia."

* Nerve cells decrease in number with age, stimulating muscle tissues less. The result is decreased muscle size and functioning.

* Levels of growth hormones, like estrogen and testosterone, diminish with time. These hormones may affect the size, strength and vitality of muscles.

* A poor diet without enough protein, vitamins, minerals or calories from healthy foods can adversely impact muscle tissues.

* Lower activity levels over time result in less muscle mass, especially when there is a decrease in weight bearing exercise.

Why muscles matter

If our strength declines, it becomes more difficult to lift objects. Even a bag of groceries may be too much. In one study, 40 percent of women aged 55-64 could not lift 10 pounds. The same weight proved too much for 65 percent of the women aged 75-84.

Muscle mass serves health in other ways, too. Without adequate muscle mass, our sense of balance declines. It becomes difficult to walk, climb stairs or even stand up. Falling and serious injuries like broken or fractured bones become more of a hazard. That's when muscle strength can make the difference between living independently and ending up in a nursing home.

At the very least, good muscle tone improves posture. Another important bonus is that even at rest, muscles burn calories- and the more muscle one has, the more calories are used. On the other hand, if muscle mass decreases, our bodies use energy at a slower rate. With a slower metabolism, there's a tendency for body fat and weight to grow. In turn, overweight increases risk of diabetes and some cancers. The risk of osteoporosis also rises because losing muscle gives less structural support to your bones, which become thinner.

**Check back with your family physician before you increase the amount of weight you lift.** As you get stronger, also add more repetitions.

Weight-bearing lifts for arms and shoulders

Wear rubber-soled shoes and stand on a bare floor or a carpet that will not slip. It's important to keep your back straight as you do these exercises.

**Butterfly press:** Sit or stand with your shoulder-width apart knee slightly bent and with a weight in each hand. Keeping your back straight, raise weights so that they are about level with the top of your head, Bend your arms at right angles and spread them to each side, so your upper arms are parallel to the floor and your forearms are vertical, straightened toward the ceiling as you hold up the weights. Your palms should face forward. Keeping your arms in this bent position, bring your elbows, forearms and weights together in front of your as you exhale. As you inhale, bring them out to the side again. Repeat 8-10 times; rest for a minute, then repeat another 8-10 times if you can do so without muscle strain.

**Military press:** Stand with your feet shoulder-width pat your knees slightly bent and with a weight in each hand. Keeping your back straight, raise the weights to shoulder level. As you grip the weights, your palms should face forward and be beside (not in front of) each shoulder. Slowly extend the weights straight up above your head. Exhale during the extension. Slowly lower the weights as you inhale. Repeat 8-10 times; rest for a minute, then repeat another 8-10 times if you can do so without muscle strain.

Gentle abdominal and back exercises

**Chair stand:** Place a pillow at the back of a straight-backed chair. Sit toward the middle or front of the chair and lean back so that you are in a half-reclining position with your back and shoulders straight, your keens bent and your feet flat on the floor. Be sure the pillow supports your back and keeps it straight. Cross your arms and in front of your chest. Using your hands as little as possible (or not at all, if you can), bring your back forward so that you are sitting upright. Your back should no longer be leaning against the pillows. Keep your back straight as you come up, so that you feel your abdominal muscles do the work; don't lean forward with your shoulders as you rise. Next, with your feet flat on the floor, take at least three seconds to stand up, using your hands as little as possible. As you bend slightly forward to stand up, keep your back and shoulders straight. Take at least three seconds to sit down. Your goal is to do this exercise without using your hands as you become stronger. Repeat 8- times. Rest; then repeat 8-15 times more. (This exercise is excerpted from the National Institutes on Aging/National Aeronautics and Space Administration booklet, EXERCISE).

**Yoga cat stretch:** Get down on your hands and knees, making sure that your hands are directly under your shoulders and your knees are directly beneath your hips. Keeping your back straight but relaxed, inhale deeply. While exhaling slowly, gently arch your back (like a cat), starting at the belly button. Hold in that position for the entire exhalation. As you gradually inhale, let your back become straight again. Repeat 2-3 times.

**Weathervane stretch:** Get down on your hands and knee making sure that your hands are directly beneath your hips. Pull in your stomach muscles and tuck your chin toward your chest. Keeping your back straight, extend your RIGHT arm straight ahead at shoulder height at the same time as you extend and lift your LEFT leg straight back at hip height. Hold for 10 slow counts and release. Repeat the same move with your left arm and right leg. Repeat 4-5 times.

Day surgery companionship service/home instead sernior care

3 Steps to peace of mind on surgery day

1 Call Home Instead Senior Care ahead of the surgery date to arrange for Day Surgery Companionship Service. A screened, qualified Caregiver will ACCOMPANY the client to pre-admittance tests prior to surgery. On the day of the procedure, the Caregiver will escort the client from his or her home to the hospital or clinic and assist with the check-in process.

2 Attend to your daily duties without worry while our Caregiver guides the client through his/her surgery day, assisting with undressing and storing personal belongings and taking charge of these items if the client wishes. The Caregiver will await word during the procedure, and call the Home Instead office after the doctor has delivered the results, Our Office staff will then call the client's family to check in.

3 Relax knowing that your loved one is IN GOOD HANDS after surgery. The Caregiver will note any post-op care prescribed by the doctor and see the client through the discharge process, picking up any necessary prescriptions on the way home, before SAFELY settling the client in.

Services

Home Instead Senior Care provides reliable, compassionate care giving services. Our Caregivers are insured, bonded and trained. Each Caregiver has successfully passed a thorough references and background check.

The following is a list of additional services

Hourly services can be arranged for as little as 3 hours per day, to 24 hours per day, 7 days a week. Services can include companionship, meal preparation, light housekeeping, laundry, incidental transportation and errands.

Sleepover Services

Sleepover service is scheduled on a flat fee basis. Caregiver can assist the client with dressing and prepare and serve breakfast.
Please call your local Home Instead Senior Care Office for additional details on the services we offer.

**Andover (978-475-0560) Wilmington (978-988-7610).**

Free energy programs available for Community Teamwork, Inc. fuel assistance clients

Weatherization -- I nsulation and weather-stripping in the homes of heating clients (homeowner or renter).

Keyspan Energy Program -- Insulation and weather-stripping installed in the homes of
key span heating clients (homeowners or renters).

Appliance Management Program -- MA. Electric clients (homeowners or renter) receive
assistance to help reduce their electricity bills. Program benefits include possible replacement of your refrigerator and/or waterbed mattress with a regular mattress. You receive energy saving light bulbs and water conservation devices, and as Energy Manager will inform you how you can save on your electric bill.

Heartwap -- EMERGENCY assistance designed to help homeowners (no renters) repair or replace
heating systems.

Some income guidelines may apply to these programs.

Discounts available -- You may also be eligible for discounts on utility bills as follows:

KEYSPAN ENERGY (20% discount)

* Residential heating rate will change to R-4, Non-heat accounts will change to R-2

* Star electric (33% discount)

* Residential heating rate will change to A-3, Non-heat accounts will change to A-2

* Billing name must be the same as the fuel assistance applicant.

MASS. ELECTRIC (33% DISCOUNT)

* Rate will change R-2

* Billing name must be the same as the fuel assistance applicant.

VERIZON - $19.03 discount rate on basic monthly bill. If you are interested in any of these programs, please call CTI at (978)-459-6161.

Eating well

Elizabeth Anderson MA, RD

Elder Service Dietitian

Are you getting your daily fiber from a pill or powder? Over the counter laxatives serve an important role when used properly and for a very limited amount of time. Long-term use of laxatives can become habit forming, lead to constipation and in the case of mineral oil. Deplete important vitamins from our bodies leading to deficiencies.

What is the solution?

Thankfully it's affordable, great for your waistline, (very filling ) heart healthy and delicious! I'm talking about nature's fiber-fruit, vegetables, whole grains and nuts! Healthy seniors need roughly 20-30 grams of dietary fiber a day.

What is dietary fiber? It's roughage or the part of food that's not completely digested. Getting enough dietary fiber is important for optimal bowel function.

Interestingly, for many years folks with diverticulosis avoided high fiber foods for fear of aggravating their "insides". Today, most doctors recommend increasing the intake of high fiber foods slowly to prevent future bouts with this disease.

To start increasing your daily fiber consumption it's important that you start very slowly. Avoid buying high fiber cereals initially; they pack a big punch and can lead to intestinal discomfort if you overdo it. Choose foods from the list below to determine how muck fiber your favorite foods have. Remember, fiber needs fluid to work so be certain you're drinking at least 8 eight ounce glasses of fluid everyday. Activity is also vital. When you move your body it gets everything moving inside, too! So eat well and kiss the powers and pills goodbye!

High fiber foods (in grams)

|-------------------------------------------------------------|
| LEGUMES: 1/3 CUP COOKED | FRUITS |
| | |
| * Chickpeas: 10 | * Raspberries 1 cup: 9 |
| | |
| * Black-eyed peas: 8 | * Dried figs (10): 9 |
| | |
| * Pinto beans: 4 | * Pear w/skin: 5 |
| | |
| | * Blueberries ¾ cup: 4 |
| | |
| | * Apple w/skin: 3 |
|-------------------------------------------------------------|
| VEGTABLES: 1/2 CUP COOKED | CEREALS AND GRAINS: 1/2-3/4 cup |
| | |
| * Green Peas: 4 | * Fiber One Cereal: 12 |
| | |
| * Turnip greens: 3 | * All Bran: 9 |
| | |
| * Corn: 3 | * Instant oatmeal: 3 |
| | |
| * Potato w/skin: 3 | * Whole wheat bread: 4 |
| | |
| | * Oat Bran 1/2 c. cooked: 2 |
|-------------------------------------------------------------|

Resist frailty with strength training

It's never too late to slow and possibly reverse muscle loss with strength training, also called "resistance" training. In one study of nursing home residents, 10 weeks of progressive strength training improved the strength of the thigh and lower leg muscles by an average of 113 percent.

Before you begin a resistance-training regimen, check with your doctor, although it's important not to overdo it at first, challenge yourself after a week or so to make progress. Note that gaining muscle shows up on the scale, so if you see a slight weight gain after you begin resistance training, it may be due to muscle instead of fat.

The American College of Sports Medicine (ACSM) recommends buying "free" weights that you can grip or strap onto your ankles easily, starting at a few pounds for each leg or arm. As they grow easier to lift, add a pound or two every few weeks, making sure the new levels tests your capacity to lift and lower them eight times in a row without badly stressing your muscles. When picking weights up from the floor or putting them down, bend your knees and use your legs to support your weight; don't bend at the waist only, because you might strain your back.

Last but not least, give your muscles a day off between weight-lifting sessions. Resistance training every other day lets muscles have important time to recover and build up for the next time you work them out.

For more information on using free weights, visit the ACSM web site: "www.acsm.org":http://www.acsm.org/, or the American Council on Exercise web site's "Education Center":http://www.acefitness.org/fitfacts/fitfacts-lisst,.cfm#7 for fact sheets on resistance training.

Easy way to build bones

Weight-bearing exercises can help prevent bone loss and may encourage bone growth. By doing the following exercise at least three times per week, you can strengthen your upper arms, shoulders, chest, wrists, hips and spine. That will help prevent the frailty and shorter stature that results from loss of muscle and bone.

Before you begin any exercise program, always consult your physician. If you're given the go ahead start slowly. Use weights that are heavy enough to challenge you but do not strain your muscles. Start with 2-5 pounds per weight and gradually increase the number of pounds, as soon as lifting them is no longer challenging. Check back with your physician before you increase the amount of weight you lift. As you get stronger, also add more repetitions.

Interested in photography?

Regarding a "just announced" contest depicting seniors "Aging Well, Living Well" Good Luck!
For those interested please refer to the "web site":http:/www.aoa.gov/press/oam/photo-contest/PhotoContest-Form.pdf.

Greater Lowell Technical High School

Senior Citizens may start visiting the school to have their hair done. The LRTA bus will leave from the senior center at 8:55AM. Arrive at GLVHS at 9:25 am.

Elizabeth Grady SChool

Elizabeth Grady School in Medford is offering seniors men & women free facials, ect. Please call Kathy for information (978) 970-4134. Space will be limited to 15 so sign up early. . We need 15 people to send our bus .