Autumn Years Spring 2023

BERGEN COUNTY

CELEBRATING LIFE OVER 55

SPRING 2023 VOL.9 NO. 4 $4.95

A PICTURE-PERFECT VIEW OF PORTUGAL

Tenn and Mei Lu Love of Art Unites Them

WI-FI PROBLEM? WHAT YOU NEED TO KNOW

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publisher’s letter

S pring!!! As the early spring blossoms peek above the dormant dirt of winter, I am eager to have my senses alert to the color and scent of spring. Spring also means that it’s time for our Autumn Years Living expo. Mark your calendars for May 24 at Crestwood Park in Allendale and be ready to enjoy a fun day connecting with friends. As usual, there will be wide variety of exhibitors who will be offering information on travel & leisure, senior living, health & well-being, finance, legal services and much more! We will also be providing complimentary light breakfast and lunch as well as raffles and music. Our cover couple this issue perfectly represents the beauty and breath of fresh air of spring. Tenn and Mei Lu are Haworth artists who complement each other with media and technique. Tenn has won numerous awards for his watercolor paintings and teaches at the Art School at the Old Church in Demarest and at the Rockland Center for the Arts in West Nyack. Mei, a calligraphy master, incorporates nature and storytelling with each traditional Taiwanese brushstroke. Together, their artwork conveys their outlook— create something beautiful to make life better. Remember your childhood local library? Martha Urbiel, director of the Westwood Free Public Library, has created a library that is so much more—a place of access where the setting, the staff, the array of materials, whether print, video, audio or digital, all combine to make it not only an outstanding gathering place for information but also an experience that is positive, enjoyable and welcoming. Highlighting my trip to Portugal was a must share (make that, no-brainer). From Lisbon to Figueira da Foz, follow my photo journalistic trip to one of the oldest countries in Europe. The history and culture, the food and art, and of course the friendly people are all reasons to put Portugal on your top ten list of places to visit. Tim Adriance presents the history of supermarkets in Bergen County, as only Tim can do. He starts the journey back in time to 1642, with the establishment of a trading post in what today is Bogota and walks us through the growth of food markets—from small shops, to multi-department grocery stores right up to online shopping and an Amazon Fresh. Along the way, there are those nostalgic moments revisited when, for instance, many of you may have taken your children to Packard’s in Hackensack so they could redeem those green stamp books for a treasure or two. Once again, we look forward to your joining us at our next Autumn Years Living expo on May 24 at Crestwood Lake in Allendale. Remember to register in advance by visiting autumnyearsmag.com or calling 201-747-2874. See you then! Heidi

CELEBRATING LIFE OVER 55

Readers’ Notes...

Your Winter issue features, as always, were interesting and quite enlightening. I particularly was taken by the one about the Sibling Group. I can’t imagine anything more concerning than wondering how to help a disabled brother or sister as you age and your parents are no longer around. To know about Spectrum for Living and the work of the Sibling Group founders is a reminder that where there’s a challenge, look for a solution; and if you can’t find one, create one. –Gwen Smythe studio. It is a reminder that we are surrounded by amazing people and remarkable businesses in the county we call home. Thank you so much for bringing another piece of history in our backyard to our attention. –Ralph Esteridge Your “In My Words” column about the man who cycled cross-country with his father who was suffering from Alzheimer’s was inspiring. All too often we get caught up in all the concerns, whether big or small, that we have as we age. But it’s good to remember not to let those concerns overwhelm us. To paraphrase the writer, it really is amazing what can happen if we focus on what is possible. –George Prisick What a great article about Don Samick and his stain glass

SPRING 2023 I AUTUMN YEARS 1

contributors

CELEBRATING LIFE OVER 55

GEORGE MAMUNES After graduating from the University of Michigan, George spent nine years in senior developer

TIM ADRIANCE Tim is a well-recognized historian and a past president of the Bergen County Historical Society. In 2016,

Publisher/Creative Director Heidi Gross autumnyearsmagazine@gmail.com (201) 747-2874 Editor-in-Chief Carol Munns editorautumnyears@gmail.com (201) 874-6012 Columnists Roger Anthony Fit for Life Stephanie Sass Food for Thought Staff Writers Tim Adriance Emily Kratzer Kelly Parr Events Planner/Communications Donna Dolan-Czuj ddolanczuj.aym@gmail.com Marketing Assistant Margie Downs mdowns.aym@gmail.com Webmaster George Mamunes Printer Walsworth Printing

and executive technology positions with various companies, including Citicorp Investment Services. He founded Gem Software Consulting in 1997, which specializes in custom software development and web-based solutions. George’s clients include major corporations, as well as smaller companies and non-profits.

Tim received a Lifetime Achievement Award from Bergen County in recognition of his leadership in historic preservation for more than 30 years. A knowledgeable historian, entertaining presenter and expert on historic houses, he is a historical consultant, presenter of programs on local interest and provider of house histories and investigations. tim@timadriance.net

KELLY PARR Kelly is a freelance writer in Charles ton, SC. After holding multiple marketing communications positions

ROGER ANTHONY Roger is retired from a 30-year executive career in the pharmaceuti cal industry. He is fluent in French and Italian and taught French in

with KPMG, she made a career shift to higher education and worked in the English department and developed interactive e-books for a National Science Foundation grant at Brookdale Community College. She currently works at The Citadel for the former Mayor of Charleston, who is writing his memoir.

a Buffalo college. He has written numerous medical education programs and enjoys writing his “Fit for Life” column for Autumn Years . He is currently a fitness instructor at Holy Name Hospital Fitness in Oradell.

For editorial questions and comments Contact Carol Munns at editorautumnyears@gmail.com For advertising inquiries Contact Heidi Gross at (201) 747-2874 or autumnyearsmagazine@gmail.com Letters to the Editor should be emailed to the Editor at editorautumnyears@gmail.com We reserve the right to edit for style and space. Autumn Years Magazine LLC P.O. Box 104, Allendale, NJ 07401 • (201) 747-2874 Website: www.autumnyearsmag.com Email: autumnyearsmagazine@gmail.com Autumn Years published by Autumn Years Magazine, LLC, Volume 9, Number 4, March 2023 (ISSN 2694-2917) is published quarterly free of charge. P.O. Box 104, Allendale, NJ 07401. Periodicals postage pending at 1037 MacArthur Blvd., Mahwah, NJ 07430. POSTMASTER: Send address changes to Autumn Years, PO Box 104, Allendale, NJ 07401. Autumn Years is a free quarterly publication dedicated to celebrating life over 55. The purpose is to bring readers information on health and well-being, finance and technology, as well as inspiring stories about the activities and accomplishments of the 55+ population of Bergen County. No part of Autumn Years, whether in print or digital, may be reproduced, in any form or by any means, photocopying, electronic, mechanical or otherwise, with out the prior written permission of the copyright owner.

STEPHANIE SASS Stephanie holds a master’s degree in Science/Nutrition and works as a retail Registered Dietitian for Inserra

ROBIN FRANK Robin is a writer and public relations professional. In addition to news and feature articles, she specializes

Supermarkets in the company’s ShopRite store in Wallington, NJ. She provides a range of free nu trition services, including presentations and work shops at senior activities centers. For a calendar of events at ShopRite stores across Bergen County, go to events.shoprite.com, and for groups wishing to schedule a presentation or workshop, contact her at Stephanie.sass@wakefern.com

in writing press releases, website content, blogs, e-newsletters and op-eds. Robin develops public relations and social media campaigns to increase clients’ visibility and enhance their reputation. She speaks, reads and writes fluent Spanish and French. Visit her website: https://robinfrank.com

EMILY KRATZER After a journalism career that stretched from The Desert Sun in Palm Springs, CA, to The Journal

LUKE YEAGLEY Luke is a former field engineer for a major technology company and a current data scientist. A graduate

News in West Nyack and Harrison, NY, Emily enjoys freelance writing. She helped establish the student chapter of the Society for Professional Journalists at California State University at Humboldt and has been a member of SPJ ever since. She served for seven years on the board of the N.J. Chapter of SPJ. Emily volunteers in Washington Township at the public access station WCTV.us.

of the University of Pennsylvania with a degree in Computer Science and Economics, he is quick to note with a smile that he honed his computer skills early in life by helping his parents and grand parents navigate their iPads.

To subscribe to Autumn Years, visit our website www.autumnyearsmag.com or call (201) 747-2874.

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AUTUMN YEARS I SPRING 2023

AN EXPO OF SERVICES & OPPORTUNITIES FOR THE 55+

Food Sponsor

MAY 24, 2023

Silver Sponsors

9:30 AM -2 PM CRESTWOOD PARK 300 WEST CRESCENT AVE. ALLENDALE, NJ

Mark your calendars for our Spring Autumn Years Living Expo and gather great information on travel & leisure, senior living, health & well-being, finance & legal services and more! Enjoy the day connecting with friends while being outside under Allendale’s Red barn. We will be providing a complimentary light breakfast and lunch. ** Rain date to be determined**

Register for this FREE event by visiting autumnyearsmag.com/participant-registration

or scan the QR code to the right. Questions? Call (201) 747-2874 (Place your phone camera over the QR code to be taken to the registration page on our website)

SCAN ME!

content s

6 IN MY WORDS Venturing into the World of Senior Dating By Nan Bauer-Maglin 9 COUNTY CALENDAR A selection of activities available in Bergen County and its neighbors 12 HEALTH & WELFARE 12 Fit for Life “I’m So Tired That Even My Tiredness Is Tired” By Roger Anthony Read about the differences between tiredness and chronic fatigue and the measures to take to help ensure you are leading a healthy lifestyle Spring means you can now reap the benefits of eating fresh fruits and vegetables in stock at your grocery store or farmers market that were unavailable over the winter months 16 Treatment Options for Jaw Pain and TMJ Disorders By Michael DelloRusso, PT, MSPT Experiencing pain in your jaw or near the ears may mean you have a TMJ disorder; if so, knowing the symptoms and causes of the condition is the first step to finding a treatment plan 18 Robotic Arm, Smart Knee, X-Ray Vision Innovative Technologies in Orthopedic Surgery By Robin Frank As technologies evolve, orthopedic surgeons are using robotics, computer navigation, augmented reality and smart sensors to improve patient care 14 Food for Thought Seasonality in Spring By Stephanie Sass, MS RD

22 FINANCIAL PLANNING 22 The Current Trend in Divorce over Age 55 Charting the Financial Road Ahead By Paul Lomberg, Esq. and Cathy J. Pollak, Esq. The issues involving a couple who have been married for many years and are at or near retirement age are different from those of younger people when considering divorce; here are some insights into what they may be 24 Recession-Proof Your Retirement Budget By Mary Jo Terry With fears of a recession continuing to circulate, many

older Americans are looking for ways to be more frugal with their dollar; here are some suggestions on possible steps to take 26 No Punching a Time Clock Required Self-Employment Ideas for Seniors By Kim Blaker

If you plan to remain in the workforce or rejoin it but prefer being your own boss, here are a dozen businesses you can start from home, many of which require minimal investment 60 TECHNOLOGY TRENDS 60 Have a Wi-Fi Problem?

Here’s What You Need to Know By Felicia Halpert and Costa Rodis

Are your videos stuttering, the internet loading slowly, your streaming audio quality degrading for seemingly no reason?; the cause may be your Wi-Fi connection

62 What’s Up with Apps By Luke Yeagley

Here are some innovative apps that combine outdoor activities with science and social interaction as nature lovers get ready for spring 64 BEST BETS 64 Spring Tune-ups for Summer Adventuring By Dan Gallagher Boating, camping and cycling gear can all benefit from a seasonal tune-up; so here are a few recommendations to help prepare for some fun activities this summer

20 Aging in Place Planning Don’t Overlook the Closets By Maura Horton

When designing for aging in place, the focus tends to be on kitchens and bathrooms; however, being able to easily access closets is critical too

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AUTUMN YEARS I SPRING 2023

Love of Art Unites Tenn and Mei Lu

Our Picture-Perfect Trip to Portugal

By Emily Kratzer As children growing up in Taiwan, they were required to take art and music classes, thus bringing them the lifelong pleasure of creativity and culture; now many years later this couple, both accomplished artists, share their story and a sampling of their work—take a look at their artistry that reflects a mutual goal, to create something beautiful to make life better Librarian Martha Urbiel’s Mission : It’s All About Access By Kelly Parr Today, a public library goes beyond the collection of materials that once were found there years ago—now they run the gamut from print to visual to digital to online—and thanks to this Westwood librarian’s leadership, and her goal of making all its resources accessible to the community and beyond, it garnered one of the top spots in the 2022 “Best of Bergen” rankings

By Heidi Gross Here’s a lovely view of one of the oldest countries in Europe— Portugal, where history, culture, culinary delights and art combine to make a visit a delight; travel along as one couple explores Lisbon, its wealth of magnificent architecture, friendly people and top-rated restaurants, while still leaving time to travel beyond the city to other historic and charming locales Going to the Market By Tim Adriance Why not grab your shopping cart and go down the aisles of history to see how grocery shopping has changed over the years; this nostalgic trip takes you from a building (make that, trading post) built in present-day Bogota in 1642, to the opening of an A&P in Hackensack in 1907; to online shopping and even an Amazon Fresh—and every supermarket in between

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SPRING 2023 I AUTUMN YEARS

IN MY WORDS

Venturing into the World of Senior Dating

By Nan Bauer-Maglin

Some Gray Love contributors see the dating process as a learning experience. For some others it is painful, disappointing and exhausting; for yet others it is humorous, an adventure or a gift; and for still others it is a lesson about one’s self. Most com plained about the slog of the online search. Stephanie Brown had thirty-nine first dates, all of whom turned out ultimately to be “Mr. Wrong,” or “Mr. Even Wronger,” but she asserts that none of these relationships involved regret. “I got something from ev eryone.” Some contributors decided to stop searching online. Alice Freed, after years of scrolling, declared that “I am happier than I realized at the end of each day with no one else’s socks to trip over in my bedroom.” Dating after 60 is certainly hard for women; the ratio of available older men to available older women explains why, in large part, roughly half of women over six ty-five are without partners. For men, that number is only 21 percent. The women in Gray Love are particularly concerned about how to present themselves: gray hair, wrin kled skin and mastectomies, for example, become issues at this age. Whereas several contributors wrote about sexual hesitancy and embarrassment, at least one woman wrote about the joys of elder sex. Men too encounter difficulties like ED, slack abdo mens and balding. Because of their scarcity, older men are in greater demand; they have greater numbers of potential partners to peruse and a wider age range from which to choose. William Wiesner said it was like being in a candy store with too many choices.

While older daters deal with issues that most relationships face at any age, certain issues are unique to elder relationships. In addition to one’s aging body, appearance and sexuality, these include having had pre vious partners and a complicated and deep personal history; family and friends’ reac tions to an older person dating; alternative models to marriage (such as sharing space or living apart); having more than one intimate relationship at the same time; and the pres sure of time including the specter of illness and death. What advice does Gray Love offer to the elder lovelorn? For those who have connect ed, Dustin Smith sums it up well: Embrace the moment fully. “We did not shrink in the face of all the obvious and often comic absurdities of late love: the ghosts of former loves; the incremental loss of hearing and even memory; the incessant entropy of hu man flesh and bone—any one of the realities that might have served as a persuasive ex cuse not to act, a convincing argument that it was too late for love.” Persevere. Or for those who are still looking for a connection: Embrace the adventure. And for those who have decided against the search: Embrace your decision.

little over a year after my husband of thirty-six years died of pancreatic cancer, I ventured onto OkCupid

and Match.com. I was approaching 76 and like most seniors, I knew little about mod ern dating practices. No longer the bar, the workplace, the friend of a friend; now meet ing online is displacing all other ways to connect. Senior singles in America make up one of the fastest growing demographics in online dating. So, I figured I would try. While I navigated the online marketplace, I was anx ious to hear from other older people about their dating adventures. Thus, the germ of Gray Love: Stories about Dating and New Relationships After 60 was born. Ironically, I found my co-editor on Match.com. Forty-five people contributed to the vol ume: thirteen men and thirty-two women. Contributors’ ages range from fifty-nine to ninety-four. While most used Match, others searched on a variety of sites includ ing Silver Singles, Our Time and Zoosk, as well as more specialized sites like Black Singles, Christian Mingles and JDate. Sixty seven-year-old Vincent Valenti praised the algorithm that brought him the partner of his recent dreams. Two of the women who were successful in finding partners used a human matchmaker; several other matches had known each other in an earlier period of their life. According to a Pew Research Center survey, only five percent of those over sixty-five said they were currently in a committed relationship with or married to someone they met on a dating site or app.

Nan Bauer-Maglin, 81, is Professor Emerita at the City University of New York. She has published eight collec tions (six with coeditors) on topics

such as stepfamilies, retirement, feminism, death, dying and choice, older parenting and widow hood. Her latest book is Gray Love: Stories about Dating and New Relationship After 60.

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AUTUMN YEARS I SPRING 2023

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Autumn Years • PO Box 104 • Allendale, NJ 07401

COUNTY CALENDAR

PRINCETON UNIVERSITY ART MUSEUM

AUTUMN YEARS LIVING EXPO • May 24 (rain date: May 25) Crestwood Park 300 West Crescent Avenue Allendale, NJ www.autumnyearsmag.com

• Through July 9, Cycle of Creativity: Alison Saar and the Toni Morrison Papers 11 Hulfish Street Princeton, NJ https://artmuseum.princeton.edu WILLIAM PATERSON The Poster: Puerto Rican Graphics • Through May 5, Myles Dunigan: Sacrifice Zones 300 Pompton Road Wayne, NJ www.wpunj.edu/coac/gallery/ YOGI BERRA MUSEUM & LEARNING CENTER • Through 2023, Billie Jean King: Champion, Activist, Legend 8 Yogi Berra Drive Little Falls, NJ https://yogiberramuseum.org NATURE & ENVIRONMENTAL CENTERS CLOSTER NATURE CENTER 145 Ruckman Road Closter, NJ www.closternaturecenter.org DEMAREST NATURE CENTER www.demarestnaturecenter.org FLAT ROCK BROOK NATURE CENTER 443 Van Nostrand Avenue Englewood, NJ www.flatrockbrook.org LORRIMER SANCTUARY UNIVERSITY GALLERIES • Through May 5, El Cartel/ 90 Park Street Demarest, NJ

AN EXPO OF SERVICES & OPPORTUNITIES FOR THE 55+

NYACK FAMOUS STREET FAIR • May 21 94 Main Street Nyack, NY FAIR LAWN STREET FAIR AND CRAFT SHOW • June 4 11th Street Fair Lawn, NJ MUSEUMS & HISTORICAL EVENTS BOLGER HERITAGE CENTER • March 20, 7pm, A History Lovers Guide to Bergen County book talk (onsite). Meet authors Bob Nesoff and Howard Joseph Cohn. Travel through various historic sites dating back to pre-Revoluntionary times all the way up to the modern day with the Teterboro Air Museum and Hall of Fame. Q&A to follow their talk, and you will have an opportunity to purchase a signed copy of the book. For more information, contact Sarah Kiefer at skiefer@ridgewoodlibrary.org

FAIRS, FESTIVALS & SHOWS WAYNE VALLEY SPRING CRAFT SHOW • March 12 Wayne Valley High School 551 Valley Road Wayne, NJ PARAMUS HIGH SCHOOL SPRING CRAFT FAIR • March 19 99 East Century Road Paramus, NJ TENAFLY STREET FAIR & CRAFT SHOW • April 1-2 Piermont Road and County Road Tenafly, NJ

BOTANICAL GARDENS & ARBORETUMS THE FRELINGHUYSEN ARBORETUM 353 East Hanover Avenue Morristown, NJ www.arboretumfriends.org LAURELWOOD ARBORETUM 725 Pines Lake Drive West Wayne, NJ https://laurelwoodarboretum.org NEW JERSEY BOTANICAL GARDEN 2 Morris Road Ringwood, NJ www.njbg.org THIELKE ARBORETUM 460 Doremus Avenue Glen Rock, NJ www.thielkearboretum.org VAN VLECK HOUSE & GARDENS 21 Van Vleck Street Montclair, NJ https://vanvleck.org

Ridgewood Public Library 125 North Maple Avenue Ridgewood, NJ www.ridgewoodlibrary.org MORRIS MUSEUM

SPRINGFEST CRAFTS, ANTIQUES AND GIFTS • May 7

790 Ewing Avenue Franklin Lakes, NJ www.njaudubon.org

• Through March 26, Musically Timed: Continental Clock Makers and their Markets 6 Normandy Heights Road Morristown, NJ https://morrismuseum.org

Veterans Park Westwood, NJ

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SPRING 2023 I AUTUMN YEARS

COUNTY CALENDAR

JAMES A. MCFAUL ENVIRONMENTAL CENTER 150 Crescent Avenue Wyckoff, NJ www.co.bergen.nj.us/bcparks/ McFaul.htm MEADOWLANDS ENVIRONMENT CENTER Two DeKorte Park Plaza Lyndhurst, NJ http://moodle.rst2.edu/meadowlands TEANECK CREEK CONSERVANCY 20 Puffin Way Teaneck, NJ www.teaneckcreek.org TENAFLY NATURE CENTER 313 Hudson Avenue Tenafly, NJ www.tenaflynaturecenter.org THEATER & MUSIC BERGEN COUNTY PLAYERS • March 25-April 22, Barbecue • May 6-June 4, It Shoulda Been You 298 Kinderkamack Road Oradell, NJ 201-261-4200 www.bcplayers.org BERGEN PERFORMING ARTS CENTER • March 23, Patti Lupone • March 30, Brian McKnight • March 31, Steven Adler • April 8, Jay Leno • April 12, The Monkees Celebrated by Micky Dolenz • April 22, One Night of Queen • April 23, A Bronx Tale • May 4, Amy Brand • May 11, Art Garfunkel • May 17, The Righteous Brothers 30 North Van Brunt Street

PARLANCE CHAMBER CONCERTS • March 19, Bach’s 338th Birthday Concert: Rachel Naomi Kudo, piano • April 2, All Brahms: Boris Berman, piano; Ettore Causa, viola; Paul Watkins, cello • May 21, Inspired by Friendship: Kevin Zhu, violin; Zlatomir Fung, cello; Albert Cano Smit, piano; Michael Parloff, speaker West Side Presbyterian Church 6 South Monroe Street Ridgewood, NJ 1-800-838-3006 www.parlancechamberconcerts.org PRO ARTE CHORALE • March 19, “Celtic Connections” Bethlehem Lutheran Church 155 Linwood Ave. Ridgewood, NJ 201-497-8400 www.proartechorale.org RIDGEWOOD CHORAL ANNUAL SPRING CONCERT • April 22, Leslie MacPherson, director; Susan LaFever, piano West Side Presbyterian Church 6 South Monroe Street Ridgewood, NJ

MCCARTER THEATRE CENTER • March 17, Randall Goosby • April 1, Movin’ + Groovin’ • April 8, Reduced Shakespeare Company • May 6-May 28, Blues for an Alabama Sky 91 University Place Princeton, NJ 1-609-258-2787 www.mccarter.org

DEBONAIR MUSIC HALL • March 21, Young Dubliners

• May 11, Scotty Austin 1409 Queen Anne Road Teaneck, NJ 201-833-0011 https://debonairmusichall.com HURDY GURDY FOLK MUSIC CLUB • May 6, Abbie Gardner Fair Lawn Community Center 10-10 20th Street

Fair Lawn, NJ 201-384-1325 www.hurdygurdyfolk.org MAYO PERFORMING ARTS CENTER • March 25, The Hit Men: The Ultimate Rock Concert

NEW JERSEY PERFORMING ARTS CENTER • March 19, Yo-Yo Ma, Emanuel Ax, Leonidas Kavakos • March 25, Chita Rivera with Seth Rudetsky • March 25-26, New Jersey Symphony: Neeme Jarvi Conducts Tchaikovsky • March 27, Jill Scott • March 31, Jerry Herman: The Broadway Legacy Concert • April 7, Samantha Bee • April 28, Frankie Valli and the Four Seasons • April 29, Audra McDonald • May 4-7, Shen Yun • May 12-14, Alvin Ailey American Dance Theater • May 20, New Jersey Symphony: Star Wars: The Empire Strikes Back in Concert One Center St., Newark, NJ

• March 26, New Jersey Ballet Presents: Once Upon a Time • March 31, Leslie Odom Jr. • April 1, Elvis: The Concert of Kings • April 13, Johnny Mathis—

The Voice of Romance • April 18-19, Chicago • April 20, Rain— A Tribute to the Beatles

• April 23, Take Me Home, the Music of John Denver Starring Jim Curry • April 29, Kristin Chenoweth: For the Girls • May 5, John Pizzarelli: Big Band Swings in Tribute to Bucky • May 7, Trifecta of Folk: The Kingston Trio, The Brothers Four and the Limeliters • May 12, Howie Mandel 100 South Street

https://ridgewoodchoral.org RIDGEWOOD SYMPHONY ORCHESTRA

• May 5, Amanda Harberg, Solis for Orchestra, Franz Joseph Haydn, Sym phony No. 92 “Oxford,” Antonin Dvorak, Cello Concerto (Soo Bae, soloist) West Side Presbyterian Church 6 South Monroe Street

Morristown, NJ 1-973-539-8008 www.mayoarts.org

Englewood, NJ 201-227-1030 www.bergenpac.org

Ridgewood, NJ 201-652-1966 www.ridgewoodsymphony.org

1-888-466-5722 www.njpac.org

10 AUTUMN YEARS I SPRING 2023

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Fit for Life

“I’m So Tired That Even My Tiredness Is Tired.” By Roger Anthony

T here is a difference between “tiredness” and “fatigue.” Everyone eventu ally gets tired, and most people have experienced fatigue at some point. Actually, tiredness is a good thing. I think of tiredness as our bodies’ way of telling us that it is time to stop, rest and recover. It is physical, transient and usu ally the result of doing more than we can handle without taking measures to pace ourselves and give ourselves time to rebound. Fatigue, however, is more than being tired or sleepy. People who have fatigue feel so drained that their exhaus tion interrupts their daily life and impacts their quality of life. It is often insidious and can become chronic.

to know and understand what is caus ing it. There are many factors that can play a role. The most common is when we relentlessly push ourselves beyond our capabilities to the point of exhaus tion and burnout. It can be insidious. Without realizing it, we can take on re sponsibilities and tasks that can become overwhelming and result in fatigue. This is often the case for people who are act ing as caretakers. Health Issues The list of possible causes or contribu tors to fatigue is long, but the most important and worrisome consideration is possible illness. Fatigue is often a symptom of other underlying conditions that require medical treatment. When experiencing prolonged fatigue, it is imperative to see a physician as soon as possible. Unrelenting exhaustion may be a sign of an undetected or undiag nosed condition such as cardiac issues, diabetes, cancer, anemia, depression or anxiety disorders, chronic fatigue syn drome, chronic infection or inflamma tion, liver failure, chronic kidney disease, COPD (chronic obstructive pulmonary disease), sleep apnea, emphysema, fibromyalgia, overactive or underactive thyroid disease, inflammatory bowel disease, multiple sclerosis and so many other lurking medical issues.

Physical tiredness It should not be a surprise that as we age, with physical activity, we tire sooner and can do less than we could in our younger years before we need to stop. Aging is not a disease, but it does bring with it normal changes that lead to alterations in cells. This can cause aging muscles to lose mass, strength, range of motion and flexibility. As our energy and stamina wane, exertion can result in discomfort or even pain, and recovery time from exertion becomes longer. We tend to slow down and often need to begin to make lifestyle changes and/or seek assistance for tasks that once were easy for us. Even though we may wish that we could do more, some tiredness as we age is to be expected and is probably not something to be concerned about as long as we can recover and return to

normal functionality after adequate rest. However, when the tiredness lasts for weeks or more, do not just write it off as “getting old.” It may in fact actually be fatigue, and it is essential to find out why it is happening. Chronic fatigue Fatigue is a symptom that often oc curs with other symptoms like very low energy and motivation, general malaise, muscle weakness and pain, depression, anxiety, trouble concentrating, nervous ness, irritability and sleeplessness. To ease and relieve fatigue, you first need

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the-counter medications such as antihis tamines and cough medicines. Consum mate travelers may suffer fatigue from constant jet lag disorder. Emotional issues, like depression, mood disorders or even grief and loneli ness from the loss of a dear one or even a pet can provoke fatigue. Seeking counseling and creating and sustain ing friendships and a supportive social network can be of invaluable help to manage stress in dark times.

depresses mood, all of which lead to fatigue. I often remind my Spinning students that when we exercise hard, we do not burn energy. Instead, we actually build energy and burn calories. People who exercise regularly and vigorously are generally energetic because exercise keeps their bodies optimally functional. A routine exercise program at a good fitness center would be best but even regular, light exercise such as walk ing has been shown to reduce fatigue and can help some people to sleep and recover better. Plan some activity or light exercise into your day. If exercise is impossible, at least, try to stay active and keep moving in your daily routine. Attitude is everything. Everybody gets tired from time to time, and a good rest should bring us back quickly if all else is in order. Chronic fatigue, however, needs to be taken seriously and prompt medical attention should be sought. Fatigue should not be part of our Autumn Years. If/when signs and symptoms of fatigue begin to affect (or ravage) your quality of life, it is impor tant to take measures to ensure that you are leading a healthy lifestyle. See your healthcare provider to rule out medical issues, manage stress, practice good sleeping habits, eat a healthy diet and maintain a healthy weight. All of these things coupled with routine and adequate exercise will help to assuage fatigue and ensure continued energy, strength and stamina and keep you Fit for Life! “Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” - Mark Twain

Early diagnosis pursuant to medical exams including blood work, urinalysis and other tests can reveal the problem(s) and ensure appropriate treatment. Ironically, in some cases, fatigue may be an effect of the drugs or therapies being used to treat various conditions. It should also be noted that chronic fatigue can be part of the sequelae of Covid. When COVID-19 symptoms linger long after a person’s initial illness, fatigue is a very common complaint. ”Some sources suggest that more than 50 percent of all Covid survivors are affected by persistent fa

“I finally got eight hours of sleep. It took me four days but I did it...”

tigue,” says John Baratta, M.D., founder and co-director of the UNC COVID Recovery Clinic at UNC Health in Chapel Hill, North Carolina. “In our Long COVID clinic, over 90 percent are troubled by this symptom.”

Most adults require seven to nine hours of sleep. Sleep disorders like insomnia, sleep apnea, pain, frequent urina tion, uncomfortable sleeping conditions or even a partner

that snores can result in sleep depriva tion, which will ultimately cause chronic fatigue. It is important to establish routine sleeping schedules. Remember also that when the going gets tough, the tough take naps! For many, naps can be a great help for afternoon slumps, but it is best to limit them to not more than 30 minutes. The big “Catch-22” Just as fatigue can result from too much physical activity, surprisingly, a more common cause of chronic fatigue is not enough physical activity. Inactivity from a sedentary lifestyle is a breed ing ground for fatigue. Not getting enough exercise and physical activ ity causes deconditioning of the

Lifestyle factors Poor nutrition is another major factor in fatigue. People over 50 are more likely to experience nutrient deficiencies, espe cially vitamins B12 and D, iron and folic acid, that can cause fatigue. A healthy, well-balanced diet and appropriate supplementation are essential for energy and stamina. Eating disorders such as anorexia, bulimia and morbid obesity all invariably result in chronic fatigue. Insu lin resistance can lead to obesity, which increases your risk of sleep apnea that, if left untreated, will prompt fatigue. De hydration is also often a common cause. Simply monitoring the color of your urine to ensure that it is straw colored or lighter will reveal if you need to drink more water. It is important to recognize that fa tigue may also be related to factors such as alcohol or drug use, including over

body’s musculoskeletal and cardiovascular systems and

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HEALTH & WELFARE

Food for Thought Seasonality in Spring By Stephanie Sass Spring has sprung, which means there is a new opportunity to buy fresh fruits and vegetables that were unavailable over the winter months. In the winter, we may rely more on frozen or canned produce. Consuming frozen and canned fruits and vegeta bles does have health, financial and convenience benefits, but there are also benefits to eating fresh produce items. Canned produce items tend to lose their vitamin and mineral content over time and are often high in sodium. Freezing fruits and vegetables preserves these foods’ vitamin and mineral content, but often they do not taste as fresh. For the freshest flavor, try the local, in-season produce available at your grocery store or farmers market in the spring and summer months.

LEMON KALE ORZO SOUP WITH CHICKPEAS AND WHITE BEANS

INGREDIENTS 2 tablespoons olive oil 2 celery ribs, chopped

W hile most people have a cabinet full of dried herbs and spices, produce markets will have plenty of fresh herbs to choose from through the spring and summer, such as dill, cilantro, parsley, basil, oregano and thyme. Fresh herbs tend to have higher levels of antioxidants than dried ver sions. Antioxidants from fresh produce may help combat the oxidative stress seen in conditions, such as cardiovascular disease and some cancers. In addition to being nutrient-dense, fresh herbs can significantly elevate the flavor of a dish. Cilantro, for example, pairs well with other bold flavors, such as jalapenos, garlic, ginger and lime, and can be used to garnish soups,

oil and herb mixtures can be used for cooking and flavoring hot dishes all year. Fresh herbs can also be added to water. Cucumber and mint are a refreshing flavor combination to boost hydration. For frequent herb use, consider planting your favorite herb seeds or purchasing a couple of fully-grown herb plants to keep on the window sill throughout the warmer months. Eating fresh produce also helps increase the consumption of some vitamins and minerals commonly lacking in the diet, such as magnesium, vita min C, iron and calcium. Each of these nutrients supports essential functions in the body. Magnesium plays a role in blood glucose and blood pressure

2 medium carrots, chopped 1 small white onion, chopped 3 garlic cloves, minced 2 cups loosely packed baby kale

2 containers (32 oz. each) vegetable broth 1/4 cup fresh lemon juice, 1/4 tsp lemon zest 2 teaspoons chopped fresh thyme 1/2 teaspoon paprika 1 cup dried orzo pasta 1 can chickpeas, drained and rinsed 1 can small white beans, drained and rinsed DIRECTIONS In large saucepot, heat oil over medium-high heat. Add celery, carrots and onion; cook and stir 8 minutes or until tender. Add garlic and kale; cook and stir 2 minutes or until kale is wilted and garlic is fragrant. Add broth, lemon juice, thyme, paprika, lemon zest and 1/4 teaspoon salt; heat to a simmer. Reduce heat to medium. Add orzo; cook and stir 8 minutes or until al dente. Add chickpeas and beans; cook and stir 5 minutes or until heated through. Makes about 12 cups.

regulation, whereas vitamin C promotes wound healing, aids in iron absorption and helps support the immune system. Iron is a significant compo nent of the protein hemo globin in red blood cells. The

stews, tacos, chili, stir-fry dishes and more. To avoid throwing away excess herbs, fresh herbs can be chopped, mixed with olive oil, and frozen in an ice cube tray. These

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a significant amount of folate, whereas broccoli is a power house cruciferous vegetable thought to have anticar cinogenic properties. Some other produce items that are seasonal to

red vegetables typically provide a lot of vitamin

red blood cells cannot effectively carry oxygen throughout the body without iron. Calcium, along with vitamin D from the sun or supplements, is most known for its role in supporting bone health. Still, calcium has several functions, such as helping the muscles contract and blood clot. To consume these nutrients and oth ers, including vitamin A, vitamin K, vita min E, potassium, folate and fiber, aim to eat three to four cups of vegetables and one and a half to two cups of fruits per day. These options can be fresh, frozen or canned, but the spring and summer months are the optimal time to increase your intake of fresh fruits and vegetables. When purchasing produce, it is im portant to remember that variety mat ters. Different colored fruits and veg etables provide different nutrients. For example, green vegetables are generally a good source of vitamin K, whereas

C. Still, we cannot get all of our nutri ents from fruits and vegetables alone. Lean meats, seafood, and low-fat dairy provide most of the vitamin

spring are apricots, bananas, cabbage, celery, collard greens, garlic, kale, kiwi, lettuce, onions, peas and strawberries. If you are looking for a fresh, nutri ent-rich meal to cook this spring, try the ‘lemon kale orzo soup with chickpeas and white beans’ from ShopRite.com/ recipes. Pro-tip: reduce the sodium content of this meal by choosing re duced sodium, low sodium, or unsalted vegetable broth. As always, remember to contact a trusted physician or dietitian before making major dietary or lifestyle changes.

B12, vitamin B6, heme-iron (the absorb able form of iron) and zinc consumed in the diet. Whole grains, nuts, seeds, and legumes also provide vital nutrients, such as selenium, zinc, vitamin E and B6. Therefore, eating a varied and balanced diet is essential to maintain health. Regarding seasonality and nutrient density, fresh spinach, carrots, aspara gus and broccoli are good choices in the spring. Spinach contains vitamin K, vitamin C, calcium, iron and magnesium, whereas carrots contain the antioxidant beta-carotene, which converts into vita min A in the body. Being green, aspara gus and broccoli are also good sources of vitamin K. Still, asparagus also provides

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HEALTH & WELFARE

Treatment Options for Jaw Pain and TMJ Disorders By Michael DelloRusso, PT, MSPT

T he temporomandibular joint (TMJ) enables jaw movement and the ability to open and close your mouth. Experiencing pain or discomfort in your jaw or near the ears could mean you have a TMJ disorder. If you do, knowing the symptoms of the condition and identifying the causes is the first step to finding relief, and physical therapy can help. Keep in mind that some people with jaw pain are suffering from a condition called temporomandibular disorder or TMD. TMD is a broader term than TMJ that refers to a variety of problems relating to the jaw. Although incorrect, many people often use these terms interchangeably. Many patients with facial pain come from the dentist; an ear, nose and throat specialist; or another doctor who has ruled out any dental or neurological problems. With these problems ruled out, a treatment plan can then focus on the musculoskeletal structures.

TMJ treatment with a physical therapist Physical therapy is a very common treat ment for TMJ and TMD. Physical thera pists take a comprehensive approach to assess the problem and develop a treatment plan to decrease pain, assist in pain-free jaw opening, restore mobility in the joint and educate the patient on ways in which to maintain healthy function. Treatment includes: • Manual therapy: various techniques are used for muscles that are tight, stiff or sensitive • Therapeutic exercises: allows patient to practice proper jaw alignment and postural awareness while exercis ing, i.e., lat pull-downs, rows, shoulder extensions

Common causes of TMJ disorder • Muscular overuse: the most com mon cause of TMJ. Overuse or jaw muscles that are in constant contraction including but not limited to clenching teeth, grinding teeth at night or chewing gum. • Poor posture: misaligned spine may cause the lower jaw to rest incorrectly and create a bad bite. • Trauma: the joint is damaged by a blow or other impact. • Dental procedure/oral surgery: a dental procedure with an open mouth for an extended period of time can cause pain. • Stress/anxiety: stress can cause you to tighten facial and jaw muscles or clench the teeth. • Behavior patterns: repetitive be havior including chewing gum, biting

lip, biting inside of cheek, biting nails, chewing on a pen, biting water bottle, playing musical instrument (trumpet, oboe, violin), clenching, leaning on chin, using laptop computer in bed and poor ergonomics has a big influence on how the jaw functions. Symptoms of TMJ disorder Signs and symptoms of TMJ may include: • Jaw pain • Neck or shoulder pain • Pain when you chew, talk or yawn • Popping or clicking sound when you open your mouth or chew • Grinding in the joint, also called crepitus • Locking of the joint, making it difficult to open and close your mouth • Pain in and around the ear or ring ing in the ear • Deviation or deflection of the jaw when the jaw goes to one side

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If you suspect you may be dealing with a TMJ or TMD disorder, do not wait. Physical therapy can play a role in your recovery. However, not all physical therapists have special training to screen and treat TMJ and TMD. Find a specialist in your area and schedule an appointment.

• Temporomandibular joint mobiliza tions: therapist places thumb or finger in the mouth along your teeth to mobi lize the jaw (with gloves, of course) • Relaxation exercises: tips to relax and heal painful jaw muscles Self-care at home for TMJ Many people experiencing pain when they chew or yawn can find some relief by trying a few simple things at home. • Eat soft foods • Visual and audio cues: put stickers on computer or set frequent reminders on your cell phone to practice the “TMJ resting mouth position” • Avoid resting your chin on your hand • Practice relaxation techniques • Improve posture • Eat smaller bites • Heat on the face

• Postural instruction/ergonomics: influences how the jaw rests, i.e., work ing at a computer, leaning forward can affect placement of jawbone • Oral posture: referred to as the “TMJ resting mouth position,” which positions the tongue, lips and jaw in a particular way to manage teeth clenching and ensure optimal health • Application of heat: heat used on the jaw can relax muscles and decrease pain

Michael DelloRusso, PT, MSPT, graduated from Boston University. Mike has been the Clinical Director at the Professional Physical Therapy

clinic in Somersworth, NH, since 2018 and specializes in the treatment of Temporoman dibular Disorders (TMJ/TMD). His certifica tions include Orthopedic Manual Therapy Level 1 and Level II, MACI, Heart Saver AED by the American Heart Association, Work Well Quality Provider and spine specialist. www.professionalpt.com

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