Senior health and wellness: Important things to know

Source: U.S. Department of Health and Human Services

Quick tips oral health for older adults

Taking care of your teeth and gums as you get older can prevent problems like toothaches, cavities (tooth decay), and tooth loss. A healthy mouth also makes it easier for you to eat well and enjoy food.

It’s especially important to take care of your teeth and gums if you have a health condition like diabetes or heart disease — or if you are taking medicines that can cause oral health problems.

Follow the steps below to keep your teeth and gums healthy as you get older:

• Brush and floss your teeth every day. Brushing and flossing helps remove dental plaque, a sticky film of bacteria (germs). If plaque builds up on your teeth, it can cause cavities or gum disease.

• Brush your teeth with fluoride toothpaste twice a day. Brush after breakfast and before bed.

• Floss between your teeth every day. If flossing is hard for you, ask your dentist about using a special brush or pick instead.

• Watch for changes in your mouth.

Your risk of getting oral cancer increases as you get older. If you see any changes in your mouth, it’s important to get them checked out.

See a doctor or dentist if you have any of these symptoms for more than two weeks:

• A spot in your mouth, lip, or throat that feels uncomfortable or sore.

• A lump or thick area in your mouth, lip, or throat.

• A white or red patch in your mouth.

• Difficulty chewing, swallowing, or moving your jaw or tongue.

• Numbness in your tongue or mouth.

• Swelling in your jaw.

• Pain in one ear without hearing loss.

See your dentist regularly for a checkup and cleaning.

There’s no single rule for how often people need to see the dentist — it varies from person to person. The next time you get a checkup and cleaning, ask your dentist how often you need to come in.

Keep in mind that Medicare doesn’t pay for routine dental care. You may want to get private dental insurance. For help finding lowcost dental care, visit http://www. nidcr.nih.gov/OralHealth/PopularPublications/FindingLowCostDentalCare.

Talk to your doctor about dry mouth.

Dry mouth means not having enough saliva (spit) to keep your mouth wet. Dry mouth can make it hard to eat, swallow, or talk. It can also lead to cavities or infection.

Dry mouth can be a side effect of some kinds of medicine. It can also happen if you have certain health problems (like diabetes) or if you are getting chemotherapy or radiation (treatments for cancer).

If you have dry mouth, you don’t have to live with it. Talk with your doctor or dentist and ask what you can do.

Practice healthy habits.

Eat healthy and cut down on sugary foods and drinks. This can help prevent cavities — and it’s good for your overall health.

Don’t smoke or use other tobacco products. Smoking cigarettes, chewing tobacco, or using snuff puts you at higher risk for oral cancer. Smoking also increases your risk for gum disease.

If you smoke, call 800-QUITNOW (800-784-8669) for free help to quit.

If you drink alcohol, only drink in moderation. This means no more than 1 drink a day for women or 2 drinks a day for men. Heavy drinking increases your risk of oral cancer.

Get support if you are a caregiver

When you are taking care of a loved one, make time to care for yourself, too. The emotional and physical stress of caregiving can cause health problems.

What is a caregiver?

A caregiver is someone who helps a family member, friend, or neighbor who is sick or has a disability. An informal or family caregiver often helps a loved one with basic daily tasks.

You may be a caregiver if you regularly help someone with:

• Grocery shopping.

• Housework.

• Getting dressed.

• Taking and keeping track of medicine.

• Medical care, like keeping wounds clean or giving shots.

• Cooking food.

• Transportation, like car rides to appointments.

• Managing services, like talking to doctors or paying bills.

About one in three Americans are caregivers. Most caregivers also have other jobs and spend an average of 24 hours a week caring for a loved one.

The stress of caregiving can lead to health problems.

When you are caring for a loved one, it can be hard to take care of your own health. Caregivers are more at risk for colds and the flu. They are also more likely to have long-term health problems, like arthritis, diabetes, or depression.

Here are some signs you may have caregiver stress:

• Feeling angry or sad.

• Feeling like it’s more than you can handle.

• Feeling like you don’t have time to care for yourself.

• Sleeping too much or too little.

• Having trouble eating, or eating too much.

• Losing interest in things you used to enjoy.

The good news is that you can lower your risk for health problems if you take care of yourself and get support.

Take action

Take these steps to lower the stress of caregiving:

• Take care of yourself. Caregiving can be stressful. Stress can lead to problems like back pain and trouble sleeping. Taking care of yourself will give you the energy and strength to

handle the demands of caregiving.

• Take care of your body.

Eat healthy to keep your body strong. Making smart food choices will help protect you from heart disease, bone loss, and high blood pressure.

• Get active to help you make it through the day.

Aim for two hours and 30 minutes a week of moderate aerobic activity, like walking fast or dancing.

• Take steps to prevent back pain, like keeping your back straight and bending your knees when you lift something heavy.

• Make sure you get enough sleep. Most adults need 7 to 8 hours of sleep each night.

• Take care of your mental health.

• Find ways to manage stress. Start by taking a few slow, deep breaths.

• Do something for yourself. Set aside time each day to do something you enjoy. Try reading, listening to music, or talking to a friend.

• Ask a neighbor to visit with your loved one while you take a walk.

• Get support from others to help you cope with the emotional stress of caregiving.

• Ask for help.

You don’t need to do it all yourself. Ask family members, friends, and neighbors to share caregiving tasks.

If you are taking care of someone with Alzheimer’s disease:

Find resources for Alzheimer’s caregivers. Call the Alzheimer’s Association 24/7 Helpline at 1-800-272-3900.

If you are feeling overwhelmed, talk with a doctor about depression.

Get your Medicare wellness visit every year

If you have Medicare, be sure to schedule a yearly wellness visit with your doctor. A yearly wellness visit is a great way to help you stay healthy.

What happens during a yearly wellness visit?

The doctor or nurse will first ask you to fill out a questionnaire called a “health risk assessment.” Your answers will help you and the doctor or nurse get the most from your yearly wellness visit. During your visit, the doctor or nurse will:

• Go over your health risk assessment with you.

• Ask about your medical and family history.

• Measure your height and weight.

• Check your blood pressure.

• Ask about other doctors you see and any medicines you take.

• Give advice to help you prevent disease, improve your health, and stay well.

The doctor or nurse will give you a short, written plan — like a checklist — to take home with you. This plan will include any screening tests and other preventive services that you will need over the next 5-10 years. Preventative services are health care services that keep you from getting sick.

When can I go for a yearly wellness visit?

You can get a wellness visit when:

• You’ve had Medicare Part B for more than 12 months.

• It’s been at least 12 months since your last wellness visit.

Do I need to have a “Welcome to Medicare” visit first?

You don’t need to have a “Welcome to Medicare” preventive visit before getting a yearly wellness visit.

If you choose to get the “Welcome to Medicare” visit during the first 12 months you have Medicare Part B, you’ll have to wait 12 months before you can get your first yearly wellness visit.

What about cost?

With Medicare Part B, you can get a wellness visit once a year at no cost to you. Check to make sure the doctor or nurse accepts Medicare when you schedule your appointment.

If you get any tests or services that aren’t included in the yearly wellness visit (like an extra blood test), you may have to pay some of those costs.

Who can get Medicare coverage?

Medicare is a federal health insurance program. You may be able to get Medicare if you:

• Are age 65 or older.

• Are under age 65 and have a disability.

• Have amyotrophic lateral sclerosis (ALS), also called Lou Gehrig’s disease.

• Have end-stage renal disease (permanent kidney failure).

You must be living in the United States legally for at least 5 years to qualify for Medicare.

Take action

Call your doctor’s office and ask to schedule your Medicare yearly wellness visit. Make sure it’s been at least 12 months since your last wellness visit.

To find a doctor who accepts Medicare:

• Search for a doctor on the Medicare website.

• Call 1-800-MEDICARE (1-800633-4227).

• If you are using a TTY, call Medicare at 1-877-486-2048.

Gather important information

Take any medical records or information you have to the appointment.

Include important information like:

• Your name and birth date. • The name and phone number of a friend or relative to call if there’s an emergency.

• Dates and results of checkups and screening tests.

• A list of shots (vaccines) you’ve received — and the dates you got them.

• Medicines you take, how much you take, and why you take them (including over-the-counter medicines and vitamins).

• Phone numbers and addresses of other places you go for health care, including your pharmacy.

• Any health conditions you have, including allergies.

Make a list of any important changes in your life or health

Your doctor or nurse will want to know about any big changes since your last visit. For example, write down things like:

• Losing your job.

• A death in the family.

• A serious illness or injury.

• Surgery.

• A change in your living situation.

• Know your family health history.

Your family’s health history is an important part of your personal health record. Take this information to your yearly wellness visit.

Make a list of questions you want to ask the doctor.

This visit is a great time to ask the doctor or nurse any questions about:

• A health condition.

• Changes in sleeping or eating habits.

• Pain or discomfort.

• Prescription medicines, overthe-counter medicines, or supplements.

Some important questions include:

• Do I need to get any shots to protect my health?

• How can I get more physical activity?

• Am I at a healthy weight?

• Do I need to make any changes to my eating habits?

Use this question builder tool to make a list of things to ask your doctor or nurse.

Don’t forget to write down the answers so you remember them later. You may also want to take a friend or relative with you for support.

Know what to expect at your visit

The doctor or nurse will ask you questions about your health and safety, like:

• Do you have stairs in your home?

• What do you do to stay active?

• Have you lost interest in doing things you usually enjoy?

• Do you have a hard time hearing people on the phone?

• What medicines, vitamins, or supplements do you take regularly?

The doctor or nurse will also:

• Measure your height and weight.

• Check your blood pressure.

• Ask about your medical and family history.

• Look for any changes in your ability to think, learn, or remember.

Make a wellness plan with your doctor

During the yearly wellness visit, the doctor or nurse will give you a short, written plan — like a checklist — to take home with you. This written plan will include a list of preventive services you will need over the next 5-10 years. Your plan may include:

• Getting important screenings for cancer or other diseases.

• Making healthy changes, like getting more physical activity.

Follow up after your visit

During your yearly wellness visit, the doctor or nurse may recommend that you see a specialist or get certain tests. Try to schedule these follow-up appointments before you leave your wellness visit.

If that’s not possible, put a reminder note on your calendar to schedule your follow-up appointments.

Add any new health information to your records

Make your next wellness visit easier by updating your medical information right away. Write down any shots you get and the results of any screening tests.

Medicare offers an online tool

called MyMedicare to help you track your personal health information and Medicare claims. If you have your Medicare number, you can sign up for your MyMedicare account now.

Take care of yourself all year long

After your visit, follow the plan you made with your doctor or nurse to stay healthy. Your plan may include:

• Getting active.

• Eating healthy.

• Watching your weight.

• Keeping your heart healthy.

• Preventing type 2 diabetes.

• Quitting smoking.

• Lowering your risk of falling.

• Getting shots for older adults.

Lower your risk of falling

You can make small changes to help prevent falls. One in four older adults will fall each year. Falling can lead to broken bones, trouble getting around, and other health problems — especially if you are age 65 or older.

A fracture (broken bone) can cause pain and disability. It can also make it hard to do everyday activities without help, like cooking a meal or taking a shower. Broken hips are a major cause of health problems and death among older adults.

You don’t have to be afraid of falling. Take these steps to prevent falls:

• Talk to your doctor about falls and how to prevent them.

• Do exercises to improve your balance and leg strength.

• Review all medicines with your doctor or pharmacist. Some medicines can make you dizzy or sleepy.

• Get your vision checked by an eye doctor every 1-2 years. Update your glasses or contact lenses when your vision changes.

• Make your home safer. For example, add grab bars inside and outside your bathtub or shower and put railings on both sides of stairs.

Am I at risk of falling?

As people age, poor balance and weak muscles can lead to falls and fractures. Older adults usually fall while doing everyday activities, like walking or turning around.

Some older adults also have vision problems or medical conditions that can make a fall more likely. For example, diabetes can reduce feeling in your feet and a stroke can affect your balance. These conditions can make you more likely to fall.

You may be more likely to fall if you:

• Have fallen in the past year.

• Have a health condition that makes it hard to walk or affects your balance, like diabetes or heart disease.

• Have trouble walking, getting up from a chair, or stepping up onto a curb.

• Take many different medicines, especially medicines to help you relax or sleep.

• Have trouble seeing or have a vision problem like cataracts or glaucoma.

If you are worried about falling, talk to your doctor or nurse about how balance exercises and physical therapy can help. Find out more about preventing falls and fractures.

Take action

Many falls can be prevented. Follow the below steps to lower your risk of falling.

• Get active.

Staying active can help you feel better, improve your balance, and make your legs stronger.

• Improve your balance. Exercises that improve your balance can help prevent falls. For example, tai chi (“ty chee”) is a Chinese mind-body exercise that can help with balance.

Check with your local community or senior center for exercise classes that can help your balance.

Try these simple exercises to improve your balance:

• Make your legs stronger.

• Do strengthening activities at least two days a week. These include lifting weights or using resistance bands (long rubber strips that stretch).

There’s a lot your doctor can do to help keep you safe from falls. Talk with your doctor at least once a year about your risk for falling.

Talk with your doctor about using medicines safely.

Using medicines safely can help prevent falls. Some medicines can make you sleepy or dizzy and can cause you to fall.

Take all of your medicines (including over-the-counter medicines) to a doctor or pharmacist and ask if any of them could increase your risk of falling.

Get your vision checked.

Your vision changes as you get older. Poor vision can increase your chances of falling.

Get your eyes tested every one to two years to make sure you are wearing glasses or contact lenses with the right prescription strength. Be sure to update your glasses or contacts if your prescription has changed.

Get a bone density test.

If you are a woman age 65 or older, get a bone density test to measure how strong your bones are. If you have weak bones (osteoporosis), you can take steps to stop bone loss and lower your chances of breaking a bone.

Help prevent falls at home.

About half of all falls happen inside the home. Take these steps to fix the dangerous areas in your home:

• Have railings put on both sides of all stairs on the inside and outside of your home.

• Have grab bars put inside and outside your bathtub or shower and next to your toilet.

• Use non-slip mats in the bathtub or shower.

• Remove small rugs or use double-sided tape to keep rugs from slipping.

• Use bright lights throughout your home, especially on the stairs.

• Keep stairs and places where you walk clear of clutter. Pick up or move things you can trip over, like cords, papers, shoes, or books.

• Keep kitchen items you use often in easy-to-reach cabinets.

Use this checklist to make your home safer:

• Always wear shoes with nonslip soles, even inside your home. Don’t walk barefoot or wear slippers or socks instead of shoes.

• Stand up slowly after sitting.

• Sit up first and then stand up slowly after lying down.

• Get enough calcium. Getting enough calcium can help keep your bones strong and less likely to break.

• Get plenty of sleep. Getting enough sleep can help you be more alert so you are less likely to fall.

• Drink alcohol only in moderation.

Alcohol can increase your risk of falling. Drinking alcohol only in moderation can help you stay safe and avoid injuries.

Are you worried about a loved one’s risk of falling?

If you are a caregiver, there’s a lot you can do to protect your loved ones from falling.

Preventing Falls — Conversation starters:

Worrying about the health and safety of an older family member or friend can be stressful. Use these tips to talk to your loved one about preventing falls.

• Begin by saying, “I care about you.”

• “You are important to me. I know you want to be independent and stay in your home, but I don’t want you to fall and get hurt.”

• “One in four older adults will fall each year. Most falls happen when people are doing everyday things, like walking or turning around.”

• “There are things you can do to prevent falls.”

Talk about these ways to prevent falls:

• “Being active will help you feel better and stay independent.”

• “Exercise can help you improve your balance and make you stronger. This will help keep you from falling.”

• “Ask your doctor or pharmacist to review your medicines. Some medicines can make you sleepy or dizzy and cause you to fall.”

• “Get your vision checked by an eye doctor at least once a year. You might need new glasses or contacts.”

• “Making your home safer can help protect you. For example, try putting non-slip mats in the bathtub or shower.”

Offer to help.

Here are some ideas:

• Help your loved one collect all of his medicines and put them in a bag to take to his next doctor’s visit.

• Go with your loved one to get her vision checked.

• Install railings on both sides of the stairs, and put grab bars inside and outside of the bathtub and next to the toilet. Or you can help your loved one find someone else to do this, like a professional contractor.

• Sign up for a tai chi (“ty chee”) class together. Tai chi is a Chinese mind-body exercise that improves balance.

• Move the telephone closer to your loved one’s bed or favorite chair. • Help move furniture in your loved one’s home so the walking paths are clear.

• Pick up clothes, books, and other items from the floor and stairs. This will help keep your loved one from tripping.

Protect your health as you grow older

You can take steps to stay healthy and independent as you get older. It’s important to:

• Keep your body and mind active.

• Choose healthy foods.

• Get enough sleep.

• Talk to your doctor about any health concerns.

• Take steps to prevent accidents.

Remember, it’s never too late to make healthy changes in your life.

Stay active to live longer and better.

Regular physical activity can help you:

• Reduce your risk for type 2 diabetes, heart disease, stroke, and some cancers.

• Avoid falls and other injuries.

• Live on your own longer.

• Improve your mood.

• Reduce symptoms of depression.

• Feel better about yourself.

• Improve your ability to think, learn, and make decisions.

• Learn more about staying healthy as you get older:

These steps can help you live a healthier life:

• Keep your body active.

Staying active as you get older is one of the best things you can do for your health. Keep in mind that if you haven’t been active in the past, it’s not too late to start. You may need to start slowly and build up over time.

• Do moderate aerobic activities.

Aerobic activities include walking, swimming, or raking leaves. Aim for two hours and 30 minutes a week.

To get the most health benefits, do aerobic activity for at least 10 minutes at a time and then work your way up.

If it’s hard for you to be active for more than 10 minutes at once, do 10 minutes of activity a few times during the day.

• Do strength, balance, and stretching activities.

Including a variety of activities in your routine will help you do everyday activities with ease. That’s why it’s important to:

• Do strengthening activities two or more days a week.

• Do exercises to help your balance, especially if you are at risk of falling.

• Try stretching exercises so you can move more easily.

If you have a health condition, talk with your doctor about the best activities for you.

Get ideas for eating healthy

Eating healthy is always important, no matter how old you are. It’s never too late to make healthy changes to your diet. Try these tips:

• Choose lots of vegetables and fruits in different colors.

• Make sure most of your grains are whole grains, like brown rice and whole wheat.

• Drink low-fat or fat-free milk, and eat other low-fat dairy products.

• Choose healthy sources of protein like seafood, lean meats and poultry, eggs, beans, and nuts.

• Stay away from trans fats, saturated fats, and added sugars.

• Limit the amount of salt you eat.

Take an active role in your health care

Your doctor or nurse can help you stay healthy as you get older.

Tell your doctor or pharmacist if you have questions or problems with your medicines.

If you think you might be depressed, let your doctor know. Depression is treatable and is nothing to be ashamed of.

If you have Medicare, be sure to schedule your Medicare wellness visit every year. If you smoke, quit. Quitting smoking is one of the most important things you can do for your health. Call 1-800-QUITNOW (1-800-784-8669) for free help with quitting.

If you have a history of heavy smoking and you smoke now or have quit within the past 15 years, ask your doctor about screening for lung cancer.

Take steps to prevent falls.

Older adults are at greater risk for serious injuries from falls. Do these four things to lower your risk of falling:

• Do exercises to improve your balance and leg strength.

• Ask your doctor or pharmacist to review your medicines. Some medicines can make you dizzy or sleepy.

• Get your vision checked every 1-2 years. Buy new glasses or contact lenses when your vision changes.

• If you are worried that you might have hearing loss, get your hearing checked.

Use this checklist to help make your home safer

• Make sure you have smoke alarms in your home.

• Older people are at a higher risk of home fires. To stay safe, put smoke alarms on every floor of your home.

• Use long-life smoke alarms if possible. These alarms use lithium batteries and last longer than regular smoke alarms. They also have a “hush button” so you can stop the alarm quickly if there’s a false alarm.

• If you use regular smoke alarms, replace the batteries every year. (Tip: Change smoke alarm batteries when you change your clock back from daylight saving time in the fall.)

Follow these other tips on smoke alarms:

• Test your smoke alarms once a month by pushing the test button.

• Put smoke alarms on every floor of your home and near places where people sleep.

• Don’t forget to put a smoke alarm in the basement.

• Replace your smoke alarm if it doesn’t work when tested or if it’s more than 10 years old.

• Dust or vacuum smoke alarms when you change the batteries.

Take steps to stay safe while driving.

Getting older doesn’t make you a bad driver. But changes that come with aging can make it harder for you to drive safely. You may have trouble seeing at night or find it harder to react quickly to avoid an accident.

Take these steps to stay safe: • Get your vision and hearing checked regularly.

• Always wear your seat belt. • Never use your phone while driving.

• Plan your route and drive on streets you know.

• Keep your memory sharp. Just like physical activity is good for your body, activities that challenge your mind can help prevent memory loss and keep your brain healthy.

As you grow older, it’s important to:

• Learn new things — take a class or challenge yourself to read a section of the newspaper that you normally skip.

• Connect with other people — try sharing meals with a friend or volunteering at a local school.

If you are forgetting things more often than usual and it’s getting in the way of doing everyday things, talk with your doctor or nurse.

Get support if you are a caregiver.

A caregiver is someone who helps a family member, friend, or neighbor who is sick or has a disability.

Caregiving can be stressful. It’s important to get support if you are a caregiver — and be sure to make time to care for yourself, too.

Stay active as you get older

Physical activity is good for people of all ages. Staying active can help:

• Lower your risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

• Improve your strength and balance so you can prevent injuries and stay independent.

• Improve your mood.

• Feel better about yourself.

• Improve your ability to think, learn, and make decisions.

Before you start

If you have a health problem like heart disease, diabetes, or obesity, talk to your doctor about the types and amounts of physical activity that are right for you.

• Aim for 2 hours and 30 minutes a week of moderate aerobic activities.

• If you were not exercising before, start slowly. Begin with 10 minutes of aerobic activity and gradually build up to doing 30 minutes at a time.

• Aim for 30 minutes of aerobic activity on most days of the week.

• Choose aerobic activities — activities that make your heart beat faster — like walking fast, dancing, swimming, or raking leaves.

• Tell your doctor if you have shortness of breath, chest pain, or unplanned weight loss.

• Do strengthening activities two days a week.

• Try using exercise bands or

lifting hand weights. You can also use bottles of water or cans of food as weights.

• Breathe out as you lift the weight, and breathe in as you lower it. Don’t hold your breath — holding your breath can cause unsafe changes in your blood pressure.

• Do balance activities three or more days a week.

• Practice standing on one foot (hold onto a chair if you need to at first).

• Stand up from a sitting position without using your hands.

• Learn tai chi (“ty chee”), a Chinese mind-body exercise that involves moving the body slowly and gently.

• Sign up for a yoga class, or try following a yoga video at home.

Use medicines safely The basics

Medicines can help you feel better and get well when you are sick. But if you don’t follow the directions, medicines can hurt you.

You can lower your chances of side effects from medicines by carefully following the directions on the medicine label or from your pharmacist, doctor, or nurse. Side effects may be mild, like an upset stomach. Other side effects — like damage to your liver — can be more serious.

Take these simple steps to avoid problems with medicines:

• Follow the directions on the medicine label carefully.

• If you don’t understand the directions, ask your doctor, nurse, or pharmacist to explain them to you.

• Keep a list of all the medicines, vitamins, minerals, and herbs you use. Share this information with your doctor at your next checkup.

• Store your medicines in a cool, dry place where children and pets can’t see or reach them.

• There are different types of medicine.

The two categories of medicine are prescription and over-thecounter (OTC).

Prescription medicines

• Prescription medicines are medicines you can get only with a prescription (order) from your doctor. You get these medicines from a pharmacy.

• Prescription medicines shouldn’t be used by anyone except the person whose name is on the prescription.

• Get rid of expired (out-ofdate) or unused prescription medicines.

• Sometimes you can choose between a generic medicine and a brand name medicine. Generic and brand name medicines work the same way, but generic medicine usually costs less.

• Talk to your doctor, pharmacist, or insurance company for more information about generic medicines.

Over-the-counter medicines

Over-the-counter (OTC) medicines are medicines you can buy at a store without a prescription.

Some examples of OTC medicines include:

• Cold and flu medicines.

• Pain medicines like aspirin, acetaminophen, and ibuprofen. • Allergy medicines.

• Sleep aids.

• Toothpaste with fluoride.

Drug Facts label

All OTC medicines come with a Drug Facts label. The information on this label can help you choose the right OTC medicine for your symptoms.

The Drug Facts label also gives you instructions for using the medicine safely. OTC medicines can cause side effects or harm if you use too much or don’t use them correctly.

Following the directions on the Drug Facts label will lower your chances of side effects.

Your doctor, nurse, or pharmacist can also help you choose OTC medicines and can answer any questions you may have.

Take action

Prevent problems and mistakes with your medicines. Follow the directions carefully. If you notice unpleasant side effects after taking medicine, like feeling dizzy or having an upset stomach, call your doctor or nurse.

Before you use any new prescription medicines, tell your doctor:

• About other medicines you use — both prescription and OTC medicines.

• About any vitamins, minerals, or herbs you use.

• If you are allergic to any medicines.

• If you’ve had side effects after using any medicines.

• If you are pregnant or breastfeeding, because some medicines may harm your baby.

• If you have any questions or concerns about the new medicine.

Be sure to keep taking prescription medicines until your doctor tells you it’s okay to stop — even if you are feeling better.

It’s also a good idea to talk to your doctor before you stop taking a prescription medicine — even if you’re worried it’s making you feel worse. Sometimes you can get side effects from stopping your medicine.

Ask questions to make sure you understand

To use a medicine safely, you need to know:

• The name of the medicine.

• Why you are using the medicine.

• How to use the medicine the right way.

• If there are any medicines you shouldn’t take with this one.

• What the side effects could be.

• How to get rid of any unused medicine safely.

Ask your doctor or nurse questions to be sure you understand how to use your medicine. Take notes to help you remember the answers. You can even ask to record the instructions on your phone.

You can also ask a pharmacist if you forget how to use a medicine or you don’t understand the directions. Use these tips to talk with a pharmacist about your medicines:

• Keep track of your medicines.

• Make a list of the medicines you use. Write down how much you use and when you use each medicine.

• Take the list with you whenever you go to a medical appointment. You may also want to make a copy to give to a family member or friend in case you have a medical emergency.

Read and save any information that comes with your medicine.

• Keep your medicine in the box or bottle it came in so you have all of the information from the label.

• Pay attention to the color and shape of your pills. If they look different when you get a refill, ask your pharmacist to double-check that you have the right medicine.

• Put your medicines in a safe place.

•Medicines that are stored correctly last longer and work better.

• Check for storage instructions on the medicine label — for example, some medicines need to be stored in the refrigerator.

• Store medicines that don’t have special storage instructions in a cool, dry place. Medicines can break down quickly in places that are damp and warm, like the kitchen or bathroom.

• Keep medicines away from children and pets. A locked box, cabinet, or closet is best.

• Get rid of expired (out-of-date) medicines and medicines you no longer use. Follow these instructions to get rid of old or extra medicines safely.

• Call the Poison Control Center (1-800-222-1222) right away if a child or someone else accidentally uses your medicine.

Get shots to protect your healh (adults ages 50 or older) The basics

Older adults need to get shots (vaccines) to prevent serious diseases. Protect your health by getting all your shots on schedule.

If you are age 50 or older:

• Get shots to prevent shingles. Shingles causes a rash and can lead to pain that lasts for months.

If you are age 65 or older:

• Get shots to prevent pneumococcal (“noo-muh-KOK-uhl”) disease. Pneumococcal disease can include pneumonia (“noo-MOHN-yah”), meningitis, and blood infections.

It’s also important for all adults to:

• Get a flu vaccine every year. The seasonal flu vaccine is the best way to protect yourself and others from the flu.

• Get the Tdap shot to protect against tetanus (“TET-nes”), diphtheria (“dif-THEER-ee-ah”), and whooping cough (pertussis). Everyone needs to get the Tdap shot once.

• After you get a Tdap shot, get a Td shot every 10 years to keep you protected against tetanus and diphtheria.

Ask your doctor or nurse about other shots you may need to stay healthy.

Why do I need to get these shots?

Shots help protect you against diseases that can be serious and sometimes deadly. Many of these diseases are common.

Even if you have always gotten your shots on schedule, you still need to get some shots as an older adult. This is because:

• Older adults are more likely to get certain diseases.

• Older adults are more at risk for serious complications from infections.

• The protection from some shots can wear off over time.

• Getting your shots also protects other people.

• When you get shots, you don’t just protect yourself — you also protect others. This is especially important if you spend time around anyone with a long-term health problem or a weak immune system (the system in the body that fights infections).

Do I need any other shots to help me stay healthy?

You may need other shots if you:

• Didn’t get all of your shots as a child.

• Have a health condition that weakens your immune system (like cancer or HIV).

• Have a chronic (long-term) health problem like diabetes or heart, lung, or liver disease.

• Are a man who has sex with men.

• Smoke.

• Spend time with infants or young children.

• Work or spend time in a school, hospital, prison, or health clinic. • Travel outside the United States.

Ask your doctor or nurse if you need any other shots.

Take action

• Talk with a doctor, nurse, or pharmacist about getting up to date on your shots.

• Make a plan to get your shots.

• Schedule an appointment with your doctor or nurse to get the shots you need. You may also be able to get shots at your local pharmacy. • Get a seasonal flu shot every year.

• Remember, everyone age 6 months and older needs to get the seasonal flu vaccine every year.

What about cost?

Under the Affordable Care Act, the health care reform law passed in 2010, most private insurance plans must cover recommended shots for adults. Depending on your insurance plan, you may be able to get your shots at no cost to you.

Medicare also covers most recommended shots for older adults, depending on your plan.

• If you don’t have insurance, you still may be able to get free shots. Call your state health department to find a free or low-cost vaccination program.

• Find a health center near you and ask about affordable vaccine services.

• Keep a copy of your vaccination record.

• Ask your doctor to print out a record of all the shots you’ve had. Keep this record in a safe place. You may need it for certain jobs or if you travel outside the United States.

• If you aren’t sure which shots you’ve had, try these tips for finding old vaccination records. If you still can’t find a record of your shots, talk with your doctor about getting some shots again.

Heart-healthy foods

When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating:

• Eat less saturated fats. Cut back on fatty meats, high-fat dairy, cakes, cookies, and butter. This includes pizza, burgers, and foods with creamy sauce or gravy.

• Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for the low-sodium or “no salt added” types of canned soups, vegetables, packaged meals, snack foods, and lunch meats.

Take this list with you the next time you go food shopping:

Vegetables and fruits

Eat a variety of vegetables and fruits. Buy vegetables and fruits that are fresh, frozen, canned, or dried.

Fresh vegetables such as tomatoes, cabbage, and carrots.

Leafy greens for salads, like Romaine lettuce, spinach, and kale. Canned vegetables that are low in sodium.

Frozen vegetables without added butter or sauces, like broccoli or cauliflower.

Fresh fruits such as apples, oranges, bananas, pears, and peaches. Canned, frozen, or dried fruit without added sugars.

Dairy

Look for fat-free or low-fat options.

Fat-free or low-fat (1 percent) milk.

Fat-free or low-fat plain yogurt.

Fat-free or low-fat cheese.

Fat-free or low-fat cottage cheese.

Soymilk with added calcium, vitamin A, and vitamin D.

Breads, cereals, and other grains

For products with more than 1 ingredient, make sure whole wheat or another whole grain is listed first in the ingredient list. Look for products that say 100 percent whole grain.

Whole-grain bread, bagels, English muffins, and tortillas. Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat.

Whole grains such as brown or wild rice, quinoa, or barley.