Advantage

A Head-to-Toe Road Map for a Healthier You in 2023

Small steps can lead to better health. WRITTEN BY JILL BIGGINS GERBRACHT

The new year is a time for new beginnings— an opportunity to ditch old habits and make positive life changes. While you might not be one for New Year’s resolutions, this month presents a unique window of opportunity to consider making your overall health a priority.

Healthy habits don’t just improve your physical well-being; they also enhance your quality of life. For example, when you get enough sleep, you aren’t

just giving your body a chance to re-energize. You also wake up feeling refreshed and optimistic. Even though we all know good health is important, sometimes maintaining a healthy lifestyle can feel like a drag. The secret to success is to take small steps over a long period of time. Advantage magazine has mapped out some easy-to-follow strategies to improve your overall health from head to toe.

health {helth / noun} —the condition of a person’s body and the extent to which it is feeling well and free from any illness.

Healthy Joints

To maintain or improve your joint health, exercise is key. But what else can you do?

It’s important to protect your joints in order to decrease pain and reduce the stress or burden placed on the joints, especially as you age.

Here are some easy tips to keep your joints in top shape:

• maintain your ideal weight

• do low-impact exercises

• strengthen your muscles through weight training (done properly, you will increase the stability of your joints while decreasing pain)

• try range-of-motion exercises to improve flexibility, relieve stiffness and pain, and help keep joints functional

• eat an anti-inflammatory diet

• prioritize vitamin D and calcium for healthy bones

A Healthy Heart

Your heart is the most important muscle in your body because it pumps blood and oxygen to all your organs. When you choose healthy behaviors, you can lower your heart disease risk while also preventing other serious chronic conditions like type 2 diabetes and some types of cancer. Talk to your primary care physician about your health and family history to know your risks and include healthy lifestyle choices in your daily routine.

Maintaining a healthy heart is as easy as:

• eating a healthy diet

• moving more, sitting less—get at least 15 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening at least two days a week

• take medicines as directed, especially for high blood pressure or diabetes

• choose your drinks wisely—substitute

water for sugary drinks to reduce calories, and limit alcohol consumption

• monitor your blood pressure at home with an easy-to-use, self-measured blood pressure monitor.

A Healthy Brain

Changes to your body and brain are normal as you age. However, there are things you can do to help slow any decline in memory and lower your risk of developing memory loss.

Ways to keep your brain healthy:

• exercise regularly

• get plenty of sleep (seven to eight hours per night is recommended)

• eat a Mediterranean diet, which emphasizes plant-based foods, whole grains, fish and healthy fats

• stay mentally active—your brain is a muscle; use it or lose it

• remain socially involved to help ward off stress and depression

Maintaining a healthy lifestyle, including diet, is the cornerstone of healthy living. Eating more plant-based foods, whole grains, fish and healthy fats will benefit your body from head to toe.

Healthy Spine

The human spine is a miraculous, elegantly balanced system and the foundational support of the entire body. Gently curved in an S-shape, the spine balances the neck, chest, lower back and pelvis to keep the head, trunk and legs in alignment.

It provides a protective sheath for the spinal cord—the main conduit of the nervous system—and for some internal organs as well. It provides us with the support structure to maintain an upright posture. And it flexes to allow freedom of movement. In fact, every movement we make engages the spine.

Simple ways to keep your spine in good shape:

• let your spine really rest while you sleep

• exercise your core to strengthen abs and back muscles

• wear shoes that support your spine

• enjoy the benefits of massage

• practice good ergonomics while sitting and limit total sitting time

• maintain a healthy weight

• take care with heavy lifting

• try yoga or water therapy

Healthy Lungs

For every breath you take, your lungs work hard to keep you alive. You probably never think about them— especially if breathing comes easily. But if your lungs struggle to do their vital work, your overall health can struggle too. The goal is to breathe as easily as you can.

Here are some things you can do to keep your lungs healthy:

• stop smoking

• get regular exercise

• eat healthily and maintain an ideal weight

• practice deep breathing

• keep the air in your home clean

• keep up with annual health checkups

• get vaccinated

• wash hands often and stay away from crowds during cold and flu season

Good Nutrition

Good nutrition is one of the keys to a healthy life. Better nutrition is related to stronger immune systems, lower risk of noncommunicable diseases (such as diabetes and cardiovascular disease) and longevity. You can improve your health by keeping a balanced diet.

Eat foods that contain vitamins and minerals, including fruits, vegetables, whole grains, dairy and a source of protein.

Tips for healthy eating:

• base your meals on high-fiber, starchy carbohydrates

• eat lots of fruit and vegetables

• eat more fish, including a portion of oily fish

• cut down on saturated fat and sugar

• eat less salt-no more than 6g a day for adults

• get active and maintain a healthy weight

• stay hydrated

• don’t skip breakfast •

If you have questions about your overall health, contact your primary care physician. If you don’t have a doctor, call our physician coordinators at 310-891-6717.

On the Cutting Edge of Heart Disease Prevention & Treatment

Torrance Memorial doctors treat coronary artery disease—the leading cause of death for men and women.

Coronary artery disease (CAD) affects millions of Americans each year as the leading cause of death for both men and women. However, it is an area of medicine with many breakthrough treatments and technology.

Torrance Memorial Lundquist Lurie Cardiovascular Institute cardiologist Victoria Shin, MD, points to the ability to treat heart valve problems “that used to require high-risk open-heart surgery. We can now do minimally invasive procedures such as TAVR (transcatheter aortic valve replacement ). The technology has evolved, and the quality of the equipment we use has improved by leaps and bounds.”

While doctors are excited about these technology developments, they also have other methods such as stricter guidelines for blood pressure (BP) limits and cholesterol levels that could help reduce CAD in their patients.

“One of the big things that has come out of research is the more aggressive American Heart Association (AHA) blood pressure recommendations,” says Gaurav

Banka, MD, a cardiologist with COR Healthcare Associates. “Previously anyone with a BP level higher than 140/90 was considered high risk. Now the threshold is 130/80, with the recommendation for strict lifestyle changes and even medication to get that pressure down to 130 mm Hg or lower.”

The first question is how does one lower their BP? “I always start with lifestyle, nonpharmaceutical steps,” explains Dr. Banka. “More cardiovascular exercise and smaller portion sizes, which can lead to weight loss. Less sodium, caffeine and alcohol in the diet. Stress reduction is also important. Once a patient has tried those steps and hasn’t seen a significant reduction, then we turn to medication. And there are a variety of them, so we are able to personalize an approach—depending on the patient and their health conditions.”

Whatever the medical approach, Dr. Banka emphasizes the importance of lowering stress. “We try to personalize those recommendations,” he says, “by identifying the causes—work, family, physical and mental health—and find an approach that works for each individual.”

Guidelines from the AHA also challenge the way doctors look at and use blood cholesterol levels. Torrance Memorial Physician Network primary care physician Ahad Shiraz, MD, explains: “In the past we were relying on the numbers to determine treatment for preventing heart attack and stroke. Anyone with a high LDL (bad) cholesterol level was placed on statins. Now we use an algorithm provided by the AHA—based on gender, age, medical history and lifestyle factors—that determines the 10-year risk factor for heart disease. You actually get assigned a rating of your 10-year risk, which your doctor then uses for your recommendations.

Steps to CAD prevention

There’s no doubt preventing heart disease is a prime interest of cardiologists and other doctors, and most agree regular exercise is the best weapon. “The more active you are, the better,” Dr. Shiraz agrees. “The minimum is 30 minutes of moderate aerobic exercise five times per week. Walking, for example, is considered moderate. Or 35 minutes three times a week of higher-intensity work like weightlifting, jogging or swimming. The point is to get the heart beating faster and building up a sweat -- strengthening your heart muscle and revving up your metabolism, which is what keeps everything in check.”

“I recommend a combination of cardio and resistance exercise,” says Dr. Banka. I like my patients to monitor their heart rate and work at 50% to 80% of their max capacity.”

Since being overweight and obesity are risk factors for heart disease, diet also plays a significant role. “We recommend a simple, healthy diet,” Dr. Banka says. “Avoid refined carbs such as white rice and bread, sugar, processed foods and red meat. Studies have found a higher association between high carbohydrate and red meat consumption and mortality.”

Dr. Shiraz agrees, “I try to encourage moderation, increased fruit and vegetables, fish and chicken and an occasional steak. But fiber is important, because it cuts down the amount of cholesterol your body absorbs from food. Try for 25 to 30 grams every day, mostly from your diet. If your GI tract is regular, you don’t need fiber supplements.”

Do you have questions about your heart health? Contact your primary care physician. If you don’t have a doctor, call our physician coordinators at 310-891-6717.

Know your numbers!

How do you know if your heart muscle is actually healthy?

It’s important to know a few key numbers and what they mean. Here is some advice on how to interpret your results—and goals to improve your overall heart health.

LDL Cholesterol:

LDL—or low-density lipoprotein—is commonly known as “bad cholesterol.” LDL transports the cholesterol that blocks your arteries, putting you at risk for heart attack, stroke and other problems.

Ideal number: below 100 m/dL

HDL Cholesterol:

HDL—or high-density lipoprotein—is often called “good cholesterol.” HDL is effective at removing the bad cholesterol from your arteries, helping prevent blockages and other possible complications.

Ideal number: above 45 gm/dL for men and 55 mv/dL for women.

Triglycerides:

This form of lipoprotein can raise your risk for heart disease, especially if you’re a woman. It is the most common fat in your body and can be affected by diet and medications.

Ideal number: below 150 mg/dL

Blood Pressure:

This is how forcefully your blood flows through your vessels. When it’s too high, it can lead to serious issues such as heart attack, heart failure or stroke. Eating healthy, getting regular exercise and managing stress can help keep your blood pressure in a healthy range.

Ideal number: below 120/80

Body Mass Index (BMI):

Your BMI is calculated by dividing your weight by your height and is used to estimate the amount of fat your body carries. It can help doctors determine if your weight is dangerously low or excessively high, which could put you at risk for heart issues and other health problems.

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If your numbers for any of these indicators are in an unhealthy range, treatment options can improve them. It is important to speak with your primary care physician about your options, which could range from lifestyle changes to medication.

Keeping up with your health screenings is an important step in maintaining your overall health, especially as you get older.

The Medical Tests You Need by Your 55th Birthday

You may be in peak physical fitness and feel great. Many people in their 50s are—especially when living in a Blue Zone community where health, wellness and activity are prioritized. With that said, medical tests can save your life down the road. That’s why getting an annual physical exam is critical to maintaining well-being as you age.

Why? Your physician will require certain medical tests to screen for disease, chronic illness and health conditions, says Mona Madani, MD, a family care physician with Torrance Memorial Physician Network. “Knowledge is power. Once a person realizes they have high blood pressure, anemia or a risk for osteoporosis or heart disease, they can take preventive steps to thwart the development or worsening of disease and potentially avoid a stroke or heart attack.”

Here are the top medical tests to take by age 55:

1. Hypertension

Your annual physical will include a blood pressure check. Elevated blood pressure is a serious medical condition that increases the risks of heart, brain, kidney and other diseases. Hardening and thickening of the arteries due to high blood pressure can lead to a heart attack or stroke. If you have hypertension, other tests such as an ultrasound and echocardiogram can be conducted by a specialist.

2. Type 2 Diabetes & Prediabetes

Your annual physical includes a full blood panel test which monitors glucose levels, among other factors. This will determine if you have or are at risk for diabetes. One in 10 Americans have diabetes, and 96 million are prediabetic, according to the Centers for Disease Control (CDC). With type 2 diabetes, your body doesn’t use insulin well.

With prediabetes, your body may not fully use the insulin you make or may not make enough insulin to keep blood sugar levels healthy. Both conditions may be modified or turned around with diet and lifestyle changes.

3. Breast Cancer & Cervical Cancer

Women need annual mammograms for breast cancer detection after age 40, says Dr. Madani. According to the American College of Radiology and the Society of Breast Imaging, annual mammograms are recommended until age 55, shifting to every other year afterward, unless a genetic predisposition or family history requires continued annual screenings.

OB-GYNs conduct cervical cancer screenings via pap smears every three to five years through age 65. If a risk for cervical cancer is evident, pap smears can be conducted more often.

4. Colorectal Cancer

All adults ages 45–75 need to test for colorectal cancer every 10 years. (In the recent past, physicians recommended testing starting at age 50, but it is now prudent to start at 45, says Dr. Madani.) The typical test is a colonoscopy, but some opt for at-home fecal tests or noninvasive CT scans. (If there is a positive result with either of these, a colonoscopy will be required.)

5. Prostate Cancer

Men need to screen for prostate cancer beginning at age 45. This requires a rectal exam and a blood test called a Prostate Specific Antigen (PSA) test that measures the level of PSA in the blood. PSA levels can be higher in men who have prostate cancer. The PSA level may be elevated in other conditions that affect the prostate as well.

6. Osteoporosis

A DEXA bone scan can be done as early as age 50 if osteoporosis runs in your family, or you’ve experienced unintentional bone fractures. Otherwise, Dr. Madani advises annual bone density screening for post-menopausal women between the ages of 60–65.

7. Vaccine Checkup

Mona Madani, MD, practices in El Segundo at 2110 E. El Segundo Blvd, Ste. 200. She can be reached at 310-517-7030.

It’s important to be up to date on all immunizations, says Dr. Madani. Here’s what you need to know:

• Shingles vaccine is recommended after age 50 if you had chicken pox.

• Pneumonia vaccine starts at age 65 unless you have underlying conditions.

• Influenza vaccine is needed annually.

• Tetanus (TDAP) vaccine is recommended every 10 years.

• Keep up with COVID-19 booster shots as recommended.

There is no need to schedule individual tests with specialists, says Dr. Madani. Your first step is to schedule an annual physical exam. From there, all other tests can be ordered if necessary. Another perk to an annual physical is it gives you time to talk with your physician about any health concerns, such as weight gain or loss, joint pain, headaches, digestive issues, mood fluctuations or depression.

“I love to counsel my patients and help them focus on preventive care. Whatever we can do first can make a big difference,” says Dr. Madani.

For instance, if patients are at risk for anemia and osteoporosis, she will counsel them on diet and exercise modifications. If arthritis and joint issues are causing weight gain, she may refer them to physical therapy or suggest yoga or swimming. “Your physical exam is an opportunity to explore preventive self-care with your physician, who wants to help bolster your health at every age,” she says.

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Managing Multiple Medications

Simple solutions for keeping track of doses, times, interactions and refills

Many seniors have prescriptions for multiple medical issues. If you’re taking more than one medication, it is easy to make mistakes like missing a dose or taking the wrong pill. Lorena Layrisse Landaeta, MD, a Torrance Memorial Physician Network primary care physician and geriatric specialist, shares recommendations for taking your medications on time and as directed, staying on top of refills, and being aware of side effects and interactions.

What’s the best way to organize multiple prescriptions?

Obtain a printed list of current medications, including any changes, made at every doctor visit. After picking up medications from the pharmacy, organize them in a pill organizer with seven days of morning and afternoon compartments. Keep a list of prescriptions, over-the-counter medications and supplements on the door of your fridge and in your wallet or purse for easy reference. Maintain an updated file for your prescriptions, including doses and the prescribing doctor.

How do patients ensure they are taking the right doses at the right times?

Make taking your medications part of your daily routine. Besides a pill organizer, you can set a phone or watch alarm, or have “Alexa” remind you. You can also

make a chart or Excel spreadsheet with the list of all your medications, and check a box when you take them. I find the pill organizers are most helpful. If you ever have a question about dose and time or miss a dose, immediately call your doctor’s office or pharmacist to clarify.

Describe a good strategy for keeping track of refills.

Request refills at least two weeks in advance so you can get them on time. Using a mail service can take seven to 10 days to receive medications, so don’t wait until you’re out of medication. You can also set up automatic refills with your local pharmacy. Dispose of any expired or discontinued medications, or if doses change. The DEA’s Annual Drug Take Back Day is a good time to properly dispose of these types of meds.

How do you recommend your patients introduce new medications to their regimens?

Ask your doctor about side effects, and if you experience any of them, call and ask for directions. Do not stop a prescription without consulting with your doctor. I find patients do best when they understand why they are taking a medication and how the medication will improve their health or well-being—this is called health literacy. Understanding how your medications can affect daily activities, such as driving and using tools and appliances, as well as their purpose for your health, is very important.

What’s the best way to store prescription medications?

Most medications can be stored at room temperature, except insulin and some medications that require refrigeration. When you start a new medication, ask your pharmacist how to store it. Also make sure your medications are out of reach to children and pets.

How can people avoid drug interactions?

Good communication with your doctor and pharmacist is key to avoiding drug interactions. Never start a medication, even if it’s over-the-counter, without consulting with your doctor—especially if you take multiple medications. Tell your doctor about all the prescriptions, supplements and over-the-counter drugs you use before starting any new medication. If you drink or use cannabis, be aware of any interactions with your medications. As a geriatrician, I use Beers Criteria to ensure I’m not prescribing medications that can cause serious side effects in geriatric patients. If you ever feel a medication is not working as it should, call your doctor. As you age, your kidneys and liver may not pass drugs through your system the way they did when you were younger, and medication dosing may need to be adjusted. It’s very important you never take more medication than prescribed as this can lead to a higher risk of side effects, overdosing and addiction.

How can individuals find more affordable medications?

Your doctor won’t know what is covered until you fill the prescription at your pharmacy. If your insurance does not agree to cover a medication, you can ask the pharmacy to submit an authorization to “cover my meds.” Some pharmacies have discount programs, including CVS and Costco. If you have Medicare, ask for Medi-Cal prices. You can also call your doctor’s office for help with authorizations or get an equivalent prescription that is covered by your health insurance.

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Dr. Landaeta practices at Torrance Memorial Physician Network in Palos Verdes at 602 Deep Valley Drive, Suite 300. She can be reached at 310-517-4692.

5 Great

FREE) Money-Saving Apps for Seniors

GoodRX – Did you know more than 10% of older adults spend $5,000 annually on prescription drugs? Instead of clipping coupons to save at the pharmacy, you can use GoodRx, a popular prescription discount card service. To use this app, simply type in your prescribed medications to see how much they will cost at pharmacies near you. To receive your discount, simply take your phone and show your coupon to the pharmacist.

Personal Capital – While there are many tools that help track your finances, Personal Capital stands out when it comes to retirement planning. If financial planning seems daunting, check out this app for its straightforward visuals and projections. Use it to assess your current retirement situation and even play out other scenarios so you can decide whether you need to make changes to your long-term plans.

Madani, MD

Moghadam, MD Internal Medicine

Jennifer Park, MD Family Medicine

Mint – If you’re retired and living on a fixed income, careful budgeting is important. A financial app like Mint is a great way to accomplish this, allowing you to monitor your bills, bank accounts, credit cards and investments— all in one place. Depending on your spending habits and savings, it also helps you budget for monthly/weekly expenses, giving suggestions on what to cut back on.

Ibotta – Who doesn’t love a good discount? Older adults can especially benefit from using this free senior discount app, which lets you earn cash back on your purchases whether they are instore or online. Retailers such as Target, Walmart, Best Buy, Bed Bath & Beyond, Walgreens, CVS, Lowe’s, Whole Foods, Kohl’s, Trader Joe’s, Petco, Costco and many others have partnered with Ibotta to pay customers cash back.

Yusha Siddiqui, MD

Internal Medicine

Sara Kanamori, DO Internal Medicine

Alya Torna, MD Family Medicine

Fetch Rewards – Touted as the “best overall cash app,” Fetch Rewards allows you to earn rewards on regular shopping purchases, including grocery stores, convenience stores, big-box stores and restaurants. To earn reward points, upload a receipt within 14 days of shopping. You’ll be able to exchange your points for gift cards from popular retailers, redeem them for charity donations or use them to enter monthly sweepstakes. You can cash out with as little as 3,000 points ($3). Since it’s so simple to earn and redeem points, this is a favorite app for people who want an easy, no-planning-necessary cash-back rewards app. •

The Importance of Happiness

Ithink we can all agree, it makes us happy to feel happy, right? Happiness not only makes us better people but affects the lives of everyone around us—providing them with a positive environment in which to thrive and be happy themselves. On the flip side, our unhappiness can just as easily have a negative effect on those around us.

That said, happiness is a cherished value in our society and something we typically strive for in our daily lives. Advantage magazine has put together a few “Happiness” resources for you to access. Read on for ideas and inspiration to keep your days happy!

Healthy Facts About Happiness

• Happiness improves your cardiac health.

• Happy people are more likely to eat healthily and be more physically active.

• Happiness strengthens your immune system.

• Happy people are more productive and likely to succeed.

• Being happy helps reduce your stress levels.

• Happy people have fewer aches and pains.

• Happiness helps combat disease and disability.

• Happiness lengthens our lives.

While it will take time to figure out the exact mechanisms by which happiness influences health and how factors like social relationships and exercise fit in, based on this list it seems safe to imagine a happier you will be healthier too.

“Success is not the key to happiness. Happiness is the key to success.”

– Albert Schweitzer

Ways to Create Happiness

Increasing happiness might seem like a big task, but sometimes a simple activity can have a profoundly positive impact on your mood. It’s not always easy to know what will make you feel happier, especially if you are feeling down. Whether you’re looking for a quick mood boost or hoping to implement positive habits, you might benefit from trying some science-backed ways to increase your happiness.

Some suggestions:

• Take time to engage in random acts of kindness.

• Respond actively and constructively, celebrating when others share good news.

• Attend to others mindfully, and practice compassion and empathy.

• Get a good night’s sleep.

• Journaling is a great way to boost your mood and attain your goals.

• Watch a funny movie.

• Hug someone you care about.

• Get some fresh air and go for a walk in nature.

Books to Read About Happiness

• The Happiness Project by Gretchen Rubin

• Solve for Happy: Engineer Your Path to Joy by Mo Gawdat

• Happiness is a Serious Problem by Dennis Prager

• Stumbling on Happiness by Daniel Gilbert

• Don’t Sweat the Small Stuff and It’s All Small Stuff by Richard Carlson

• The Art of Happiness: A Handbook for Living by the Dalai Lama

• The Happiness Hypothesis by Jonathan Haidt

While achieving the happiness you desire won’t always be easy, it will require a continuing process of counting your blessings and giving up any expectations that life is supposed to be easy and always go your way. Learning to be satisfied with what you have is always a good place to start. That, combined with the ability to take responsibility for your life and actions, will help you achieve your desires and bring you more happiness. If you’re willing to put some thought into achieving a happier outlook, these tips and inspirations will be of value. •

The Lundquist Orthopedic Institute offers one of the most advanced, minimally invasive orthopedic care programs in Southern California, including Mako ® robotic arm-assisted technology. TorranceMemorial.org/Ortho

New Hip. New Zip.

Happiness is an overall sense of experiencing more positive emotions than negative ones. Do more of what makes you happy!

Upcoming Classes, Events & Support Groups

Advantage Calendar

Winter 2023

All classes are online and conducted over Zoom. Please call 310-517-4711 to register for all paid classes. Pricing is $80 or $72 for ADVANTAGE members for each 8-week class.

Yoga For Osteoporosis With Debi January 3 – February 21

March 7 – April 25

Tuesday, 11 a.m. to 12:15 p.m. Class focus is on poses, breath work and body awareness to stimulate bone growth and range of motion in joints. Floor, chairs and standing poses.

Beginning Tai Chi With Richard January 3 – February 21

March 7 – April 25

Tuesday, 2 to 3 p.m. A sophisticated Chinese exercise that inspires physical and mental well-being. This class is an introduction to the form. It consists of slow, graceful, circular movements that improve balance and coordination.

TranscenDance™ With Didi January 3 – February 21

March 7 – April 25

Tuesday, 6:30 to 7:30 p.m.

TranscenDance™ takes the mindfulness of yoga off the mat and infuses it with free-form joyful movement. This class helps shake off stress, release tension, rejuvenate the body and center the mind. All fitness and mobility levels are welcome (can also be done in a chair or bed).

Yoga Nidra For Stress Reduction & Optimal Healing With Donna January 4 – February 22 March 8 – April 26 Wednesday, 10 to 11 a.m.

Yoga nidra, a Sanskrit term meaning “yogic sleep,” is a deep relaxation technique and a form of meditation. The practice stimulates the hormones in the pineal gland, which releases melatonin—a hormone that reduces stress, boosts the immune system and helps prevent illness. Regular practice helps harmonize the brain hemispheres, promoting better mental performance.

Chair Yoga For Osteoporosis With Debi January 4 – February 22 March 8 – April 26

Wednesday, 11 a.m. to noon

Designed for those with osteopenia or osteoporosis who can’t get up and down from the floor. The focus will be

on strengthening your muscles, bones, posture, balance and fall prevention. Breath work for improved immune function and energy production. All levels welcome, and modifications will be offered.

Intermediate Tai Chi With Richard January 4 – February 22 March 8 – April 26

Wednesday, 2 to 3 p.m.

As students become more familiar with the techniques of balancing and relaxation, they will learn more of the movements to complete the form.

Advanced Tai Chi With Richard January 4 – February 22 March 8 – April 26

Wednesday, 3:15 to 4:15 p.m.

Once the form is learned, students will go deeper into the fine points, refining the movements and their connections that lead to improved health and mental focus.

Line Dancing With Sharon January 4 – February 22

March 8 – April 26

Wednesday, 4:30 to 5:30 p.m. Jump online and join the fun! In this beginner’s line dance class, you will learn country and western classics such as Electric Slide, Tush Push and CowboyHustle, plus many more. Not only is line dancing great exercise, but it is also great for your brain. No partner needed.

Integrated Yoga With Robin January 4 – February 22

March 8 – April 26

Wednesday, 7:15 to 8:15 p.m. A yoga class integrating pranayama (breath work), asana (postures) and deeply relaxing meditation, such as yoga nidra, which can be the equivalent of four hours of sleep.

Chair Yoga For Strength And Balance

With Sharmone

January 5 – February 23 March 9 – April 27 Thursday, 2 to 3 p.m.

This class uses a chair in seated and standing poses. Perfect for those with injuries or who need to get stronger overall. The focus is on strengthening muscles for balance, posture and core.

Stretching For Better Balance With Randy January 5 – February 23 March 9 – April 27 January 9 – February 27 March 6 – April 24 Monday or Thursday, 10 to 10:45 a.m. This fun workout done in a chair is designed to help increase flexibility and mobility to help prevent injuries.

Muscle Strengthening With Randy

January 5 – February 23

March 9 – April 27

January 9 – February 27 March 6 – April 24 Monday or Thursday, 11 to 11:45 a.m. Learn correct, safe techniques for strengthening your upper and lower body using a chair and flexible exercise bands.

Yoga For Anxiety With Lorrie

January 5 – February 23 March 9 – April 27

Thursday, 7 to 8 p.m. This class offers the student tools to help self-regulate the stress response and build resiliency to stress and anxiety. We will explore gentle yoga postures, meditation techniques and focused breathing that allow both the body and mind to gain a sense of calm and ease. We will be using a chair, yoga mat and yoga block in class.

Postures will be done on the floor, in a chair and standing. No yoga experience needed.

Lymphatic Flow Chair Yoga With Sharmone

January 9 – February 27

March 6 – April 24

Monday, 2:15 to 3:15 p.m.

A yoga class adapted to a seated chair position with the goal of gently stimulating lymphatic flow, which is especially helpful for those with compromised immune systems. It can reduce swelling and aid the body’s ability to ward off colds and flu.

Yoga Basics With Laura

January 9 – February 27

March 6 – April 24

Monday, 4 to 5 p.m.

Harmonize body, mind and spirit through gentle stretching exercises, traditional yoga poses, breathing techniques and guided relaxation.

Don’t see what you’re looking for?

Check TorranceMemorial.org/classes for more information or call 310-517-4666.

Online Support Groups

Alcoholics Anonymous

Groups meet on Thursdays at 7 pm and Saturdays at 7:30 pm. Contact Jean Carfagno at 310-7844879 for more information.

Caregivers Support Group

Information and nurturing support for people providing care for another. All types of caregivers are welcome. Group meets every Tuesday with availability beginning on October 25 from 12:30 to 1:30 pm via Zoom. To register, call 310-517-4701.

Head and Neck Cancer Support Group

A group for those diagnosed with head and neck cancer and seeking support for the unique needs of their cancer. Group meets every fourth Tuesday from 6 to 7:30 pm via Zoom. Call 310-517-7077 for more information.

Meditation Weekly group for practicing meditation, a skill to quiet the mind and help relieve stress. Tuesdays and Thursdays every week from 4 to 5 pm via Zoom. Call 310-517-4711 for more information.

Men’s Cancer Support Group

This support group for men meets the first and third Wednesday of the month at 10 am via Zoom. Contact Rev. Jan Arthur Lee for more information at 310-891-6694 or Jan.Lee@tmmc.com

Multiple Myeloma Support Group

The Los Angeles Multiple Myeloma Support Group offers patients

and their supporters a place to go for shelter and comfort in dealing with myeloma. Meets every third Saturday from 10:30 am to 12:30 pm. Call 310-516-6828 for more information.

Between Starving and Stuffed

Mindful eating for a healthy weight. Meets every second and third Tuesday and Thursday, 6 to 7:30 pm via Zoom. Call Community Health Education at 310-517-4711 for more information.

Pulmonary Fibrosis Support Group

Stay updated on current and future pulmonary fibrosis research and trials. Meets every second Monday, 1:30 to 3:30 pm via Zoom. Call JoAnn Bardwill or Jackie Tosolini at 310-487-3186 to RSVP.

Women in Treatment

This group is for women going through cancer, providing them an opportunity to share their stories, vulnerabilities and insights from diagnosis through treatment in a safe supportive space. Meets every second and fourth Wednesday, 5 to 6 pm via Zoom. Contact Brittany at 310-517-1230 or Brittany.rudinica@ tmmc.com for more information.

WE CAN: Women Empowered Cancer Support Group

This group empowers women to face their diagnosis, recurrence or experience as a cancer survivor with resilience and support. Meets every second and fourth Tuesday, 10 to 11:30 am via zoom. Register with Anne Milliken at 310-517-1115 or anne.milliken@tmmc.com.

Virtual Miracle of Living

Join us via Zoom for Torrance Memorial Medical Center’s popular health lecture series. Visit torrancememorial.org/mol for details.

January 18

6:30 pm

Autoimmune Disease…Why is My Immune System Attacking Itself?

Past lectures include cancer prevention; sports injury prevention and other orthopedic issues; heart disease, complications with diabetes and stroke, valve disease and peripheral artery disease; and a variety of psychological topics such as depression, anxiety, substance abuse, eating disorders and violence presented by Moe Gelbart, PhD, executive director of the Thelma McMillen Recovery Center at Torrance Memorial. Videos are available on-demand at torrancememorial.org/mol

Financial Health Checkup

Join Torrance Memorial’s Professional Advisory Council for its series on a variety of financial topics to help you take care of your financial health. Seminars are strictly educational and will be held online via Zoom in January with hopes of moving to in-person Saturday mornings (9 to 11 a.m.) by March.

January 20

(online via Zoom at noon)

Individual Taxation:  Wrapping up 2022 & Planning for 2023

Learn tips on filing your 2022 tax return, updates on any law changes and how you can plan effectively for 2023 and beyond.

March 11

Professional Fiduciaries:  What Are They and Why Would You Need One?

Learn the role of professional fiduciaries in estate planning, when you might need one and how they can help in situations like incapacity and conservatorship

January’s seminar is Friday at noon via Zoom. RSVP to Margaret Doran at 310-517-4728 or foundation@tmmc.com. You may also visit TorranceMemorial. org/financial healthseminars for online registration and up-to-date information on schedules. Zoom meeting information will be posted online and also emailed to all registrants the week of the webinar.

Ranked #11 in California Ranked #5 in LA Region

Top 3% in the state

U.S.

News &

World Report Ranks Torrance Memorial Top 3% Hospital in California Again!

Torrance Memorial Medical Center has once again been recognized as a Best Hospital for 2022-23 for the eleventh straight year by U.S. News & World Report, placing the hospital in the top 3% in the state. Torrance Memorial remained the 11th highest ranking hospital for overall hospital quality in the state of California and held the ranking of 5th in the Los Angeles/Orange region.

Learn more about the Best Hospital Ranking at torrancememorial.org

Torrance Memorial Medical Center 310-325-9110 TorranceMemorial.org

ADVANTAGE Program Information 310-517-4666

Monday through Friday, 9 a.m. to 4:15 p.m.

Torrance Memorial IPA Learn More: 310-257-7239 TorranceMemorialIPA.org

Members: Toll-Free: 866-568-4472 TTY/TDD: 711

Monday through Friday, 8:30 a.m. to 5 p.m.

Torrance Memorial Physician Network 310-891-6717 TMPhysicianNetwork.org

Monday through Friday, 7:30 a.m. to 4 p.m.

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3330 Lomita Boulevard, Torrance, CA 90505-5073

WHEN YOU NEED EXPERT CARE, TORRANCE MEMORIAL IS

HERE FOR YOU.

Emergencies happen. Don’t delay care for heart attacks, strokes, falls or other urgent health situations. Torrance Memorial’s Emergency Department is safe, ready and open. If you think you are having a heart attack or stroke, call 911 or go to the nearest Emergency Department if you are experiencing symptoms.

Comprehensive Stroke Center – Torrance Memorial emergency care staff are trained to identify the signs of stroke early and deliver early intervention care that limits damaging effects.

Emergency Department Approved for Pediatric Patients –Torrance Memorial is a designated Emergency Department Approved for Pediatrics by L.A. County Department of Health Services.

L.A. County Paramedic Base Station – Torrance Memorial’s 24-hour Emergency Department serves as a paramedic base station.

STEMI (Heart Attack) Receiving Center – Torrance Memorial is a STEMI-receiving hospital, and has the equipment, expertise and facilities to administer percutaneous coronary intervention, a mechanical means of treating heart attack patients.

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©2023 Torrance Memorial Medical Center. All rights reserved. Reproduction or use in whole or in part without written permission is prohibited.

This publication is for informational purposes only and should not be relied upon as medical advice. It has not been designed to replace a physician's medical assessment and medical judgment. Always consult first with your physician regarding anything related to your personal health.