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(Because “surviving” retirement is like saying you survived a salad bar—aim higher, my friend. Nobody hands out medals for dodging the croutons.) Retirement isn’t about hunkering down as if you’re waiting out a storm, counting your Werther’s Originals like gold coins until the grandkids arrive. It’s about creating Act Two—the remix of your life—that’s lively, connected, and wildly fulfilling. Think less “retirement home” and more “retirement launchpad.” The good news? You don’t need to be at any specific stage to benefit. Whether your pre-retirement and plotting your escape from the 9-to-5, mid-retirement and still adjusting your sails, post-retirement and wondering “what now?”, or simply looking for inspiration to “accidentally” leave on your spouse’s pillow, this guide is your playbook. So buckle up. Here are my "10 Commandments of Retirement Thrival"— think of them as your cheat codes for aging fabulously, with style, sass, and maybe even a standing ovation at the end of the show. 1. Thou Shalt Keep Moving Motion is lotion, darling. I’ve said this before, and I’ll keep saying it until it’s tattooed on your sneakers: your body doesn’t rust—it negotiates early retirement if you stop using it. Movement isn’t optional; it’s oxygen for your joints, muscles, and mood. Don’t ignore this commandment or file it under “tomorrow’s problem.” Tomorrow never squats, stretches, or gets 10,000 steps—you do. Start early and make it a routine. Walk, stretch, lift soup cans during commercials. If you feel daring, dance in the kitchen and startle the cat (extra points if the cat looks personally offended). The trick isn’t big gestures; it’s the small moves that add up to a second act full of energy instead of tired excuses. Fact check: The World Health Organization reports that inactivity causes 2–5 million preventable deaths annually. Translation: move it, or lose it. Maxim: Thou Shalt Keep Moving... lest ye creak louder than your old floorboards. And yes, jumping counts. Take it from someone who teaches four to five Zumba, Body Pump, RPM, Flex, and Flow, and yes, Kick Boxing to people of all ages. As a certified fitness instructor, I've seen the transformation that even the tiniest efforts can have. 2. Thou Shalt Guard Thy Health Hydrate, sleep, take your meds, and eat real food (and no, ketchup still doesn’t qualify as a vegetable, even if you put it on kale). Think of these as deposits into your “health account.” Skip too many deposits, and guess what? Your body’s cheques will bounce—hard. Let’s get specific: Water: Most of us aren't drinking enough of it. In fact, a 2024 Canadian study by Liquid I.V. reported that 63 per cent of respondents reported feeling regularly dehydrated. Yet, 74 percent of respondents were aware of the recommended daily amount of water they should drink (6-8 glasses of water per day). Yes, coffee helps a little, but wine doesn’t count. Also, keep in mind that as cooler weather approaches, dehydration can often become less noticeable. However, through skiing, snowboarding, skating, or simply the regular course of daily activity, hydration must be monitored just as much in the winter as in the summer. Hydration isn’t optional — it fuels your energy, digestion, and even cognitive sharpness. Forgetting to drink water? That's no excuse. Just download an app for your phone. The "Water Reminder" App is great and it's free! Sleep: Aim for 7–9 hours of sleep per night (CDC, 2024). Less than that doesn’t make you a hero; it makes you a cranky health risk. Chronic sleep deprivation is linked to heart disease, diabetes, obesity, and depression. Translation: bedtime is self-care, not surrender. Meds: Here’s the reality—According to the WHO, about 50% of people don’t take their medications as prescribed. Missing doses isn’t “oops, I forgot”—it’s a slow-motion sabotage of your health. Non-adherence leads to unnecessary hospital stays, complications, and yes, premature exits from the party. The solution? Create a system: use pill organizers, set alarms, download apps, or keep sticky notes on the fridge—whatever helps you stay consistent. Fact check: According to Harvard, good health routines can reduce the risk of chronic disease by up to 40%. That’s not a suggestion; that’s a bargain. Maxim: Guard thy health… lest thy golden years turn into waiting-room marathons 3. Thou Shalt Simplify Thy Finances Paper statements from 1983? Cute. But clutter isn’t just untidy—it’s risky. Scammers thrive on confusion nearly as much as raccoons love your green bin. Automate what you can, consolidate what you must, and shred the rest. Remember this fact: how we handle one aspect reflects how we handle everything. If your finances are a chaotic jumble of forgotten accounts and mysterious charges, you’re likely bringing that chaos into other areas of your life. Money can be daunting for many, but don’t make it worse by spreading it across multiple banks, credit cards, and half-finished spreadsheets. We want to engage with our finances, not withdraw from them because of overwhelm. And let’s be honest—leaving a financial mess for your heirs isn’t just uncool, it’s the opposite of building a legacy. Don’t be the reason your kids fight over who has to sift through shoeboxes of bank statements and expired loyalty cards. Make a pot of coffee, hold your nose, and simplify. If it feels too overwhelming, hire a trusted professional—yes, it’s an investment, but peace of mind pays dividends. Also, don’t wait. Tomorrow is not guaranteed, and too many people run out of tomorrows before they ever get around to cleaning up their finances. Here’s a simple formula: Simple = Automate, Consolidate, Eliminate, Delegate. (If it doesn’t fit one of those buckets, it’s clutter.) Fact check: Canadians aged 65 and older lose more than $500 million annually to fraud (Source: RCMP). A streamlined financial life makes you a smaller target. Maxim: Simplify thy finances… lest ye become the star of Scam-baiters: Seniors Edition. 4. Thou Shalt Build Emotional Resilience Retirement can be joyful or lonely. The key often lies in how you build your emotional toolkit. Start by finding a “third place” (somewhere outside of home or work): a coffee shop, gym, church, pickleball club, or karaoke night. Bonus points if it includes cake. But resilience isn’t just about where you go; it’s about what happens in your mind. Your self-talk is the constant soundtrack of your life. If there are many ways to get downtown, there must also be many ways to reframe what just occurred. Did you forget your keys? Maybe it’s an opportunity to practice your steps. Reframing is a vital life skill—it can turn setbacks into stepping stones, boost your confidence, and protect your self-image from unnecessary harm. Practicing resilience also involves enhancing your self-esteem. Read thinkers like Mel Robbins (famous for the “5 Second Rule”) who promote simple, actionable mindset shifts. Mental health pioneers such as Carl Rogers and Nathaniel Branden highlight self-compassion, strengths-based approaches, and Cognitive Behavioural Therapy (CBT) techniques as effective ways to reshape one’s self-image. Even parents and teachers have long recognized that positive reinforcement in childhood helps establish resilient adults. The good news? You can still re-parent yourself today by practicing gentler self-talk and focusing on your strengths. And remember: loneliness has a cost. According to the U.S. Surgeon General, chronic loneliness is as damaging as smoking 15 cigarettes a day. Emotional resilience isn’t optional—it’s a form of preventative health. Maxim: Build resilience... or you'll find yourself yelling at the weather forecast all alone. 5. Thou Shalt Know Thy Values Your values are your North Star. They guide your choices, shape your relationships, and keep you grounded when life gets messy. Forgive quickly, return Tupperware (with cookies, if you’re classy), and keep your promises—especially when caffeine is involved. As Teddy Roosevelt once said, “If you don’t stand for something, you will fall for everything.” And let’s be honest, falling gets riskier with age. For many of us, values become a cornerstone in later years—a kind of personal compass that points not just to what we do, but who we are. Passing on a good set of values is one of the greatest legacies you can leave. It’s something to be proud of, but here’s the trick: don’t hand them down like stone tablets from a mountaintop. Instead, offer them like an irresistible invitation—guidelines that inspire, not commandments that suffocate. Leave room for others to adapt, remix, and make them their own. That way, your values live on not as rigid rules, but as living gifts. Maxim: Know your values... lest you drift like a Costco cart with a broken wheel. 6. Thou Shalt Not Retire Without Purpose Purpose doesn’t have to mean curing cancer. It could be as simple as baking banana bread that makes your neighbours swoon, mentoring a younger colleague, painting watercolours, or volunteering at the food bank. What matters isn’t the scale—it’s the spark. Without purpose, retirement can feel like a never-ending long weekend, with Monday never arriving. That might sound good for a while, but trust me: eternal Saturdays get old fast. Here’s why this matters: Studies consistently show that purpose literally adds years to your life. A landmark 2002 Yale University study, led by psychologist Becca Levy, found that people with a positive outlook on aging lived an average of 7.5 years longer than those without. And Dan Buettner, author of The Blue Zones, has documented how centenarians around the globe credit purpose (or ikigai, as the Okinawans call it) as a key factor in their longevity. Purpose isn’t just a nice bonus; it’s a life extender. Finding your purpose can seem overwhelming, but start by taking small steps. Begin by removing what you don’t want—that’s often the most straightforward way forward. Purpose is also about creating a legacy. It’s not just about how you live, but how you’ll be remembered. You have the power to craft a story that outlives you, whether through relationships, creativity, community impact, or simple acts of kindness. This is why my personal mantra is: Don’t retire… rewire. Retirement isn’t an ending—it’s your opportunity to craft the most meaningful chapter yet. Maxim: Have purpose… lest ye binge more shows than Netflix can fund. 7. Thou Shalt Create Joy and Laughter Adults laugh about four times a day. Kids? Closer to 400. There is something drastically wrong with this statistic. Somewhere between filing taxes and misplacing our bifocals, we’ve lost our bearings—time to take them back. Joy and laughter aren’t luxuries—they’re vital for our survival. Here’s how to get your daily dose: watch I Love Lucy reruns (Lucy never fails), subscribe to a “joke-a-day” email, or better yet, send a funny joke to a friend or grandchild via text. Join a laughter yoga class, stream a comedy special, or dust off those “dad jokes” that make you roll your eyes. The goal isn’t polished comedy—it’s allowing yourself to be silly. And don’t overlook this: Laughter is both contagious and magnetic. People (yes, even your relatives) want to be around joy, not another monologue about your lumbago. Laughter is also a clever rebranding tactic. Instead of being “that cranky retiree,” you can update your image to “the one who brings the fun.” Need more on this? Check out my blog: What’s Your Brand, Boomer? Boomer?https://expertfile.com/spotlight/10790 Maxim: Create joy… lest ye petrify into a cranky old codger. 8. Thou Shalt Always Have Hope on the Calendar Hope is a date with tomorrow. It’s the promise of Taco Tuesday, a small road trip, or lunch with friends. It doesn’t need to be Paris—unless you’re offering, then yes, Paris (and I’ll pack light). Here’s why it matters: hope isn’t just feel-good fluff—it’s fuel. Research indicates that hope enhances resilience, reduces stress, and even strengthens the immune system. Viktor Frankl, a psychiatrist and Holocaust survivor, famously noted that prisoners in concentration camps who clung to hope—even a flicker—did better than those who gave up. Hope literally helps us survive, but more importantly, it allows us to thrive. Your mindset is the driving force behind how you present yourself to the world. A hopeful outlook radiates within you, affecting your energy, healing, and how you handle daily challenges. And here’s the surprise: hope is contagious. Surround yourself with hopeful people, read inspiring stories or books, and intentionally plan activities to look forward to. Pair it with gratitude—it’s the ideal companion—and you’ll cultivate a daily practice that enhances your mindful well-being. Remember: you have nothing to lose. Being “right” about your ailments, family drama, or the world’s troubles won’t help. But choosing happiness? That just might. I dare you. Maxim: Always have hope… lest thy days blur into “laundry o’clock.” 9. Thou Shalt Find Thy Person Everyone needs someone they can call at 8 p.m. who will actually answer (sorry, Siri doesn’t count—and Alexa is a terrible listener). Pick your person, and just as importantly, be theirs too. This isn’t about being needy — it’s about being human. Decades of research show that strong social connections aren’t just warm fuzzies; they’re lifelines. Harvard’s landmark Study of Adult Development — the longest-running study on happiness — found that close relationships are the single most significant predictor of long-term health and well-being, even more than wealth or fame. Meanwhile, the U.S. National Institute on Aging notes that loneliness is as harmful to physical health as smoking 15 cigarettes a day. Yes, fifteen. Your support system safeguards both your body and mind, resulting in lower blood pressure, enhanced immune function, sharper cognition, less depression, and a longer life. Friendship acts as preventive medicine. So don’t overlook this one. Arrange that coffee, send the silly meme, answer the late-night call. Your health relies on it. Maxim: Find thy person… lest ye end up pouring your heart out to Alexa, Alana or whatever her name is. 10. Thou Shalt Declutter Thy Life Decluttering isn’t just for closets—it’s for your mind, your finances, and your garage full of “vintage” ski poles that last saw snow in 1987. Think of it as spring cleaning for your soul. Bonus: Swedish Death Cleaning (döstädning, if you want to impress your friends at dinner parties) saves your kids from having to rent a dumpster in your honour. The Guardian popularized this movement, reminding us that downsizing possessions while we’re alive is the ultimate gift to loved ones—practical, compassionate, and oddly liberating. Here’s the flip side: hoarding—or its younger cousin, “not throwing anything out”—becomes more common as we age. It clutter not only our homes but also our minds, increasing stress, fall risks, and social isolation. The Mayo Clinic notes that hoarding is linked to depression and anxiety, and in older adults, it can seriously impact safety. Awareness is your first defence—don’t become a statistic. Follow the simple 1 item in, 1 item out” rule. When you bring home a new sweater, let go of an old one. If you buy a fancy gadget, put aside the bread maker that’s been collecting dust since 2002. Respect your space and maintain cleanliness, and you’ll enjoy more clarity, peace, and perhaps even more visits from relatives—who might stay for a cup of tea instead of rushing for the door. Maxim: Declutter your life... lest you become the star on Hoarders: Golden Years Edition. The Final Scroll As my friend Lottie often says, “Looking after yourself is a full-time job.” Authentic—but unlike your old 9-to-5, the boss is fantastic (you), the hours are flexible, and the benefits are, quite literally, life-extending—no HR paperwork needed. So live it. Share it. Laugh through it. Retirement isn’t about shrinking back — it’s about thriving forward. This is your encore, your second act, your chance to rewrite the script. You’ve got the commandments, the cheat codes, and hopefully, a few good jokes left in your pocket. Remember: joy, purpose, resilience, health, hope, and laughter aren’t extras—they’re essential. Add them daily like vitamins, and watch the years become richer, not just longer. And if all else fails? Put on some music, dance in your kitchen, and scare the cat or the neighbours if the curtains are open. Because retirement isn’t the end of the book—it’s the chapter where the hero (that’s you) finally gets to write their own plot twist. Don’t Retire—Rewire. Sue p.s. Want more retirement hacks (and a few laughs)? I share them weekly on my new Substack — with special offers and early invites to upcoming events. You can subscribe here: #RetirementReset #HealthyAging #FinancialWellness #PositiveAging #SecondActSuccess
First in Delaware to Offer Breakthrough Tricuspid Valve Disease Treatments
For the first time in Delaware, patients with tricuspid valve disease have access to two new FDA-approved, minimally invasive procedures that can repair or replace a failing heart valve without the need for open-heart surgery. The tricuspid valve helps keep blood moving in the right direction through the heart. When it doesn’t close properly — a condition known as tricuspid valve regurgitation — blood leaks backward, forcing the heart to work harder. Over time, patients can experience fatigue, shortness of breath and swelling in the legs and ankles. ChristianaCare’s Center for Heart & Vascular Health is among the first in the nation and the first in the state to offer these advanced procedures, which can restore valve function and improve quality of life. “ChristianaCare continues to innovate in the area of non-surgical valve procedures,” said Kirk Garratt, M.D., MSc, medical director of the Center for Heart & Vascular Health. “We now offer every FDA-approved therapy for tricuspid valve disease, which means we can tailor treatment to each patient and choose the option that best fits their condition.” New Procedures Offer Hope for Patients ChristianaCare offers these minimally invasive procedures to treat tricuspid valve regurgitation: TriClip, which repairs a leaky tricuspid valve. A staple-like clip is attached to the flaps of the valve that don’t close properly, which stops the valve from leaking. EVOQUE, which replaces a faulty tricuspid valve. When the new valve is placed, it uses the patient’s own tricuspid valve as an anchoring system. The new valve takes over for the leaky valve, correcting the problem. “Most of our patients with tricuspid valve disease are older adults, and they really do not desire to travel to Philadelphia for treatment,” said Erin Fender, M.D., an interventional cardiologist at the Center for Heart & Vascular Health. ChristianaCare’s tricuspid valve disease program enables patients to stay in Delaware for treatment and receive this leading-edge care. Fender and interventional cardiologist James Hopkins, M.D., performed ChristianaCare’s first TriClip procedure in August. In September, they performed ChristianaCare’s first EVOQUE procedure. Minimally Invasive, Maximum Impact During both procedures, an IV catheter is inserted into a vein at the top of the leg. A hollow tube is threaded through the IV and into the heart, allowing the clip or replacement valve to access the tricuspid valve. The entire procedure is guided by echocardiogram and generally takes one to two hours. “Patients are usually up and walking later that evening or the next morning, depending on what time of day the procedure was done,” Fender said. “They’re typically discharged the following day.” In the past, open-heart surgery was the only treatment for tricuspid valve disease, but patients with severe symptoms usually weren’t good surgical candidates. “When I was a fellow, I did research focused on tricuspid regurgitation at a time when patients really had no therapeutic options,” Fender said. “Now, being able to offer people therapy that’s so safe and effective, with minimal downtime afterwards, is absolutely transformative to our patients. It’s delightful to see the evolution.” Expanding the Toolbox of Innovation The TriClip and EVOQUE are two of the most recent minimally invasive procedures performed at the Center for Heart & Vascular Health. Other recent innovative, minimally invasive heart and vascular procedures include: Pulsed field ablation for atrial fibrillation. A-fib arises when abnormal heart tissue mistakenly prompts electrical impulses, causing heart palpitations, chest pain and shortness of breath. Pulsed field ablation safely destroys the abnormal tissue quicker and more consistently than other treatments, such as freezing (cryoablation) or heating (radiofrequency ablation). Genicular artery embolization for mild to moderate knee pain. Osteoarthritis can cause inflammation and pain within the knee, which can limit a patient’s mobility. Genicular artery embolization pinpoints areas of inflammation within the knee, and tiny bead-like particles are placed within the blood vessels to block blood flow to those areas. The procedure reduces pain and improves mobility. National Recognition for Excellence ChristianaCare’s Center for Heart & Vascular Health continues to earn national recognition as one of the nation’s premier destinations for cardiovascular care. Most recently, the Center received the HeartCare National Distinction of Excellence award from the American College of Cardiology for the 6th consecutive year. This award honors hospitals that consistently deliver superior medical, surgical and radiologic care aligned with the most rigorous standards of the American College of Cardiology. The award reflects ChristianaCare’s commitment to ensuring patients receive the best, evidence-based care for every cardiovascular need. That excellence is further affirmed by U.S. News & World Report, which named ChristianaCare a High Performing hospital in its 2025—2026 Best Hospitals rankings for aortic valve surgery, heart bypass surgery and heart failure. The Center for Heart & Vascular Health is among the largest and most advanced programs on the East Coast, uniquely integrating cardiac surgery, vascular surgery, vascular interventional radiology, cardiology and interventional nephrology in one location. In 2024, its expert clinical teams performed nearly 200,000 patient procedures, underscoring the depth of experience and patient-centered care that set ChristianaCare apart.
For many older adults in Sussex County, Delaware, navigating the health care system can feel overwhelming and difficulty accessing care can create gaps in care that ultimately lead to poor health. To help older adults more easily meet their health needs and be successful in navigating the system, ChristianaCare has brought a variety of services to Sussex County that are specially designed for this population. These include ChristianaCare’s expanding My65+ primary care program, the Swank Center for Memory Care and ChristianaCare HomeHealth—all services that work collaboratively with seniors to help them achieve their best health based on their individual needs. Download Photos. ChristianaCare My65+ ChristianaCare My65+ provides specialized primary care services for people 65 and older. ChristianaCare’s My65+ services include medication management, annual Medicare visits, chronic disease management, coordination with specialists and additional consultation time with health care providers. These services are tailored to meet the specific health needs of seniors. “I can’t express enough how wonderful the My65+ program at ChristianaCare has been for me,” said Linda Martin of Rehoboth, a patient of the My65+ Program. “When they opened the practice in Rehoboth, it made getting the care I need much more convenient. I truly appreciate how the professionals at ChristianaCare take the time to understand my health and offer support for my mother’s care. They have a memory specialist on-site who provides expert care for my mother. It feels like I’m part of a caring community.” ChristianaCare My65+ is available at locations in Rehoboth Beach and at a new primary care practice in Milford, which began accepting My65+ patients in May. “ChristianaCare recognizes the importance of addressing the unique health care needs of our senior community. Our focus is on delivering care that prevents diseases, manages chronic conditions and improves overall well-being, especially for older adults,” said Priya Dixit-Patel, M.D., physician executive for Core and Advanced Primary Care at ChristianaCare. Swank Center for Memory Care Recognizing the significant impact that memory-related conditions can have on individuals and their families, ChristianaCare’s Swank Center for Memory Care serves as a source of hope and support for those dealing with these challenges. A dedicated team of geriatricians, nurses, social workers and other professionals collaborates with patients and their families to offer support, education and guidance throughout the diagnosis and treatment process. “ChristianaCare has consistently been at the forefront of providing excellent patient care, and the Swank Center for Memory Care is another opportunity for us to enhance support for people 65 and older,” said Steven Huege, M.D., MSEd, The Swank Foundation Endowed Chair in Memory Care and Geriatrics at ChristianaCare. “By designing care that meets the specific needs of older adults, we can create a better experience and achieve improved outcomes for everyone involved. This initiative is an important part of our overarching vision to provide every older adult with the best care possible.” The Swank Center was selected by the Centers for Medicare & Medicaid Services (CMS) to participate in the new Guiding an Improved Dementia Experience (GUIDE) Model, aimed at enhancing care coordination and access to services for those living with dementia and their caregivers. Key support services will include comprehensive assessments, care coordination, respite care, a 24/7 support line and education. With locations in Wilmington, Smyrna and Rehoboth, the Swank Center for Memory Care serves patients throughout Delaware and the surrounding region. ChristianaCare HomeHealth ChristianaCare HomeHealth provides a variety of nursing care for all ages in managing chronic conditions, adapting to new diagnoses, and improving daily living activities. It is the leading provider of in-home nursing care and assistance in Delaware. “ChristianaCare HomeHealth designs a plan of care that is personalized for those we serve,” said Donna Antenucci, MHA, BSN, RN, interim president, ChristianaCare HomeHealth. “Treating older adults in their own home is a privilege and brings comfort physically and emotionally to those served and their family. “It is truly rewarding for us as providers of home health services to enhance people’s quality of life and improve their overall well-being. We are truly honored to be a part of their journey to wellness and healing while respecting the dignity of those we serve.” These services are available throughout the entire state and provide comprehensive care through skilled nursing, home health aides, rehabilitative services, and medical social workers. Specially trained professionals offer home care, including physical and speech therapy, to help individuals live independently and safely. ChristianaCare HomeHealth began as a Visiting Nurse Association (VNA) in 1922 and now has more than 350 caregivers who serve patients throughout the state. Currently, there is an active daily census of about 1,500 patients. The service admits approximately 10,000 patients each year across the state. Meeting the Needs of Sussex County’s Rapidly Growing Population Sussex County has been designated as a “Medically Underserved Area” by the federal government, with projections showing that the population will increase from 237,000 in 2022 to over 361,000 by 2050, further intensifying the demand for primary care services. The providers at ChristianaCare’s new Milford location will play a crucial role in addressing the growing health care needs of Sussex County. “My65+ and Swank Center for Memory Care Services are unique programs in Sussex County that are greatly needed because of the growing senior population,” said Anthony Paul Buonanno, M.D., MBA, primary care physician at My65+ at Rehoboth Beach. “The health care infrastructure has not been able to keep up with the demand, and it is essential to provide health care services close to home for Delawareans. I am proud to be part of a program that is innovative, necessary and useful to my community.” While ChristianaCare primary care is a relative newcomer to Sussex County, ChristianaCare already has a large primary care network in northern Delaware, southeastern Pennsylvania, southern New Jersey and Maryland.
Delaware INBRE Summer Scholars Complete Biomedical Research Projects at ChristianaCare
Eight undergraduate scholars recently completed a 10-week immersion in biomedical research through the Delaware IDeA Network of Biomedical Research Excellence (INBRE) Summer Scholars Program at ChristianaCare. Their projects, spanning oncology, emergency medicine and community health, culminated in a capstone presentation and celebration on August 13 at Christiana Hospital. This year’s cohort included students from University of Delaware, Delaware State University and Delaware Technical Community College, as well as Delaware residents attending college out of state. Each student was paired with expert mentors from across ChristianaCare, contributing to research designed to improve patient care and outcomes. In addition to their primary projects, the scholars explored ChristianaCare’s advanced facilities such as the Gene Editing Institute Learning Lab, gaining hands-on exposure to cutting-edge methods in biomedical research. “This year’s DE-INBRE program at ChristianaCare was a one-of-a-kind experience,” said Susan Smith, Ph.D., RN, program director of Technology Research & Education at ChristianaCare and the INBRE site principal investigator. “We brought together undergraduates from various academic backgrounds and immersed them in real, hands-on biomedical research with some of our most accomplished investigators. “Watching these students go from a little unsure on day one to confidently presenting their own findings by the end of the summer was inspiring, and proof that programs like this are building the next generation of biomedical researchers in Delaware.” Delaware INBRE is a statewide initiative funded by the National Institutes of Health to strengthen Delaware’s biomedical research infrastructure. It supports undergraduate research training, faculty development and core facility investments across partner institutions. At ChristianaCare, the program offers students immersive, hands-on research experiences guided by seasoned investigators, equipping them with the skills, mentorship and exposure essential for careers in science and medicine. Madeline Rowland, a Delaware resident and rising senior at Williams College in Massachusetts, collaborated with Hank Chen, senior medical physicist at the Helen F. Graham Cancer Center & Research Institute, to evaluate tattoo-free, surface-guided radiation therapy for breast cancer patients. She also worked with leaders of ChristianaCare’s Center for Virtual Health to explore how different patient populations experience virtual primary care. Rowland praised the program for the research skills and knowledge she gained as well as the meaningful relationships she built with mentors, health care professionals and fellow scholars she might not have otherwise met. “Dr. Chen and the whole Radiation team really adopted me into the department,” Rowland said. “From sitting on the CT simulation table in my first week to working on my project, I felt fully welcomed. I’ve learned so much, and the people I’ve met made this summer unforgettable.” Chen was recognized as the program’s inaugural “Mentor of the Summer” for his exceptional dedication and thoughtful approach to teaching. Having now mentored INBRE scholars for three years, Chen has a personal connection to the program. His own daughter participated as an undergraduate and recently began her general surgery residency after graduating from Sidney Kimmel Medical College at Thomas Jefferson University in Philadelphia. For Chen, mentoring represents an investment in health care’s future. “The greatest asset of any institution is its talent,” he explained. “When you welcome students into your environment, you draw good people to your field, and patients ultimately benefit from that.” Naana Twusami, a rising senior at Delaware State University, spent her summer with the Oral & Maxillofacial Surgery and Hospital Dentistry Department. She examined social determinants of health in facial trauma patients, analyzing how factors like income, education, transportation and insurance status influence recovery. “Being here showed me that things like income or transportation can matter just as much as the medical care itself,” she said. “The INBRE Summer Scholars Program gave me a real look at how health care works, and how places like ChristianaCare are helping shape where it’s headed.” Amy Minsker, continuing medical education manager, Academic Affairs, served as manager of the summer scholars program. Read more on news.christianacare.org.
Life Hacks in Retirement: Strategies for Aging Well
If Jean Smart can star in Hacks at 72, clearly life hacking is age-appropriate. Hacks may be a TV comedy about a sharp-tongued, aging comic, but let’s face it: retirement needs a few hacks of its own. It turns out that aging well requires more than good genes—it demands good strategy. The goal isn’t perfection. It’s progress. Progress with fewer bruises, bigger laughs, and more money left at the end of the month than freezer-burnt chicken. So here are some tried-and-true hacks in three essential areas: Money, Muscle, and Mood. Let's get you hip, fit, and financially free. Ready, Set, Go! Money Hacks: Japan Might Have Found Something In Japan, there's a charming financial custom called Kuzukai, where men hand over all their income to their wives and receive a monthly allowance. No joke—it's a thing. And it works. Japan boasts: • One of the highest household savings rates at 23% (OECD, 2023) • Low household debt per capita (World Bank) • The lowest personal bankruptcy rate in the developed world (IMF Report) • And a whopping 74% of households follow this practice (Nikkei Asia, 2021) Maybe they’ve discovered the ultimate money hack: give the money to the person most likely to use spreadsheets recreationally. But you don’t need a spouse or a sushi habit to save big. Whether you're solo or shacked up, a homeowner or a renter, here are some effectively universal money-saving tips. Everyday Money-Saving Hacks: • Cut the Hidden Fees: Banking, streaming, delivery apps—if you’re not actively using them, cancel or deactivate. Your wallet will thank you. Read your bank and investment statements carefully, as if they were love letters from your money. That $3 “maintenance fee”? It might be costing you more than you realize. • Unsubscribe to Survive: Subscriptions are like house guests—pleasant at first but staying too long and costing too much. Establish a quarterly ritual—Subscription Audit Sunday. Review auto-renewals—Netflix, meditation apps, fancy sock clubs. If it doesn’t bring you joy or serve your needs weekly, cancel it. You might find enough loose change for a weekend escape. • Shop Daily, Eat Fresh: Instead of over-buying in bulk, buy just what you need for the day. It supports spontaneity and reduces waste. (Bonus: you can honour the “I feel like chicken wings” days guilt-free.). Power Tip: Shop daily, eat fresh. Channel your inner Parisian. Shop just for today—reducing waste, adding joy, and turning dinner into a choice rather than a guilt-ridden freezer excavation. • Use Senior Discounts Like a Boss: Shoppers Drug Mart (55+), Pet Valu (60+), movie theatres, golf, bowling… but only if you ask. Ask proudly: “I dare you, card me.” Mark senior days on your calendar like paydays, because they are. • Split with a Buddy: Share groceries with a friend. Half a BBQ chicken is more realistic (and less greasy) than the whole bird, and it reduces “fridge clutter”! • Ride Together: Share Ubers or Lyft. Or better yet, plan your errands with a friend and make a day of it; it will feel more like an adventure. • Scan for Free Fun: Check local listings for subsidized classes, outdoor concerts, and "pay what you can" events. Even dress rehearsals can be hidden gems at a discount. Money Traps to Avoid: 1. Subscription Creep – Set reminders to cancel trials. They add up faster than your grocery bill in the frozen aisle. 2. Silent Statement Siphons – Monitor your monthly expenses. Cut out what doesn’t bring joy or value. 3. Lifestyle Drift – Just because you can spend, doesn’t mean you should. You don’t need another air fryer. 4. Over-Gifting – Love isn’t measured in Amazon orders. The best gift is your time, or your famous banana bread. 5. Retail Therapy – If it’s cheaper than therapy, it’s probably just a distraction. But that doesn’t mean it’s helpful therapy. 6. Impulse Upgrades – Your current phone may be a few years old—but so are you, and you’re still fabulous. Your toaster doesn’t need Bluetooth, and neither do your socks. Physical Hacks: Train Like You Really Mean It The book ‘Younger Next Year’ (thank you, Bill P. and Steven H.) offers a wake-up call: Life is a test of endurance. Prepare yourself for it. In retirement, fitness isn’t just a hobby — it’s your new full-time job. And this job offers better hours, no toxic bosses, and a dress code that includes spandex. Fitness Hacks That Work 1. Schedule it: If it’s not on the calendar, it’s not happening. Even better, set a recurring date with a friend. Accountability is appealing. 2. Make it enjoyable: Not feeling spin class? Skip it. Try Zumba, power walking, or even disco gardening. Move as if no one’s watching (even if your neighbour is). 3. Start where you are: Don’t join Advanced Pickleball if your last workout was chasing a runaway dog in 2017. 4. Make It Social: Grab a friend or make new ones—bonus points for post-sweat smoothies and commiseration. 5. Keep Commitments (Especially to Yourself): Be a “serious person,” as Logan Roy would say. If you schedule a walk, show up—even if you’re in Crocs and a hoodie. 6. Track progress, not perfection: Count steps, not pounds. Celebrate consistency. Aim for “better than yesterday,” not “six-pack by September.” Fitness Traps to Avoid: 1. Choosing Something You Hate: If you dread it, you’ll ditch it. Guaranteed. 2. Overestimating Your Ability or Availability: Planning to run a marathon in 30 days after a decade on the couch? That’s... aspirational. 3. Overpaying for Motivation: Fancy gym + guilt ≠ results. Try a budget-friendly gym, or even YouTube workouts in your living room. 4. Ignoring Recovery: If you can’t walk after leg day, you’re doing it wrong—stretch, hydrate, nap. Repeat. 5. All-or-Nothing Thinking: Missing one workout doesn’t mean the week’s a write-off. Perfection is the enemy of progress. 6. Comparing Yourself to 30-Year-Olds on Instagram: Just… don’t. Unless you want to feel bad in high def. 7. Try "Fitness Snacking" Squats while the kettle boils. Do wall push-ups before brushing your teeth. Have a dance break during Jeopardy. Movement matters. 8. Stretch Before Bed Nightly stretches improve sleep and help you wake up feeling refreshed. It’s five minutes that pay dividends. Emotional Hacks: Mindset Is Your Muscle This is the part they don’t teach in school—or even in yoga class. Emotional health is what sustains you when the stock market tanks, your golf swing falters, or the kids “forget” to call. Emotional Hacks to Try 1. Upgrade Your Self-Talk: You hear your voice more than anyone else’s. Make it kind. Make it constructive. 2. Be Your Own Biggest Fan: Self-love isn’t arrogance. It’s survival. 3. Treat Yourself Like a Dear Friend: Would you tell your best friend she’s lazy, useless, and past her prime? No? Then stop saying it to yourself. 4. Forgiveness: Begin with yourself. Write that forgiveness letter, see a therapist, cry it out. Let go. No one leaves here flawless. 5. Basic Self-Care: Feed your body with wholesome food, ensure proper rest, and maintain regular grooming. Yes, plucking your chin counts. 6. Gratitude: morning and night. Focus on one thing you’re grateful for each day. It’s better than Botox. 7. Practice "Mental Hygiene" meditation, journaling, or a walk without your phone. It's like flossing for your nervous system. 8. Try Five-Minute Journaling: “What made me smile today?” “What felt hard?” “What do I want more of tomorrow?” Answer honestly—no grammar police. Emotional Traps to Avoid 1. Negative Self-Talk: There is zero upside. Science backs this up—positive self-talk improves performance and wellbeing. Try this: “Today wasn’t my best. I was tired and snappy. I’ll apologize and do better tomorrow.” or “I know I can do this. I need to practice and be patient with myself.” 2. Not Making Yourself a Priority: The oxygen mask rule is absolute. If you don’t take care of yourself, you can’t help anyone else. 3. Self-Medicating with Booze, Bingeing, or Buying: Feel the feelings. Don’t dodge them with Chardonnay or Amazon. 4. Righteousness Addiction: Would you rather be right or be happy? Being “right” is expensive—emotionally, physically, and energetically. 5. All-or-Nothing Perfectionism: Perfection is a myth—and frankly, a boring one. Flaws are where the fun and growth live. 6. Regret. Let’s face it, regrets are a part of life. The trick is not to dwell on them. Don’t store them in Samsonite to pull out whenever we want to beat ourselves up! Ever notice that the windshield on your car is much bigger than the rearview mirror? Read that again. The Social Capital Audit You are more than your RRSP and Fitbit stats. What do you bring to the table? Your kindness? Humour? Lived wisdom? A killer lemon loaf? Whatever it is—own it. Hone it. Make it your signature. Whether you’re the neighbourhood listener, laughter-bringer, or human glue-stick, your contribution matters. What Are You Proud Of… and Is It Still Serving You? Maybe once upon a time, you were known for your hair, your legs, your singing voice, or your abs of yesteryear. But here's the truth: gravity always wins. And that’s not failure—it’s biology. So if you’re still starting sentences with “Back in my day…”, you might be overdue for a mindset update. Choose something new to feel proud of now: your resilience, your sense of humour, your garden, or your ability to FaceTime your grandkid without accidentally hanging up. Adjust the metric. Celebrate the upgrade. Some Mantras for the Journey • “Done is better than perfect.” • “I am doing the best I can, and that’s enough.” • “Every day is a fresh start (even if my back cracks getting out of bed).” • “Progress, not perfection.” • “I am not too old, and it’s not too late.” • “If not now… when?” • “Stop acting my age.” The Final Hack: Don’t Just Celebrate – Throw Confetti Practice makes progress. And progress, my friends, is where the magic lives. Every step matters. Every stumble adds a twist. Perfection is overrated. Progress is the new gold standard. And as Mel Robbins reminds us: “There will be many people who won’t appreciate your value. Make sure you’re not one of them.” You’ve spent your life caring for others. Now it’s your turn to care for yourself—thoughtfully, warmly, and with plenty of good humour. Retirement isn’t the end. It’s the ultimate reboot. Be the Jean Smart of your own story. Jean, watch your back... and Kuzukai, watch our money. Star power meets allowance power. Don’t Retire…Re-Wire! Sue
Inflation: It’s Not Just for Prices Anymore
Lately, headlines are full of talk about inflation — a response to the economy and the looming tariffs. I’ve experienced many inflationary periods, but it feels different in retirement. When I was earning a paycheque, inflation was just an annoyance, something I needed to pay attention to and maybe buy a cheaper cut of steak. Now, as someone on a “fixed income,” it feels like a real threat. Recently, Ben McCabe, CEO of Bloom Financial, appeared on Breakfast Television and delivered a truth bomb: “We’re approaching a perfect storm. Longer life expectancy, fewer defined benefit pensions, and rising inflation.” Well, that storm has arrived — and it’s inflating more than just prices. It’s also expanding our waistlines, prescription lists, and emotional baggage. Inflation, at its core, means “the condition of being inflated.” And it turns out that definition applies to more than the grocery bill. So, grab a cup of green tea (or a celery stick if you’re feeling virtuous). Let’s explore the three sneaky forms of inflation threatening your retirement — and what you can do about them. This blog will appeal to individuals who have retired or aspire to retire in the future. Let’s light this candle! 1. Financial Inflation: The Usual Suspect Let’s start with the obvious: inflation means your money won’t stretch as far as it used to. In 2022, Canada’s Consumer Price Index increased by 6.8% — the highest rise in 40 years. Although it slowed down a bit in 2023, essentials such as food, rent, and fuel continue to grow. Your retirement income might be fixed, but prices definitely aren’t. Retirement Risks from Financial Inflation: • Longer lives mean longer bills. A 65-year-old woman today has a 50% chance of living past 90 years old. That’s over 25 years of expenses. • Vanishing pensions. Defined benefit pensions are disappearing faster than good manners on Twitter. • Healthcare creep. Public healthcare doesn’t cover everything, especially if you want care that wasn’t designed in 1978. As Ben McCabe aptly put it: “We need to stay healthy so our health span matches our lifespan,” huh?— “otherwise, inflation will affect us through the cost of medications, home care, and long-term care facilities.” What You Can Do: • Review your income sources. Prioritize indexed income sources, such as CPP, OAS, and annuities with COLA (Cost of Living Adjustment) riders. • Use home equity sensibly. If you’re house-rich but cash-poor, consider a reverse mortgage or other equity release products. • Adjust your spending habits. Host themed nights, like “Tuna Tuesdays” — a nostalgic, fun, and budget-friendly option. How to Support Others: • Discuss money matters with kindness. Many retirees feel ashamed of their finances. Show compassion, listen more, talk less. • Bring food, not judgment. A regular Saturday brunch with Sadie can make a significant difference, not just financially. • Foster social connections. Financial stress can cause isolation. Encourage hosting potlucks, card nights, or joining a community group. 2. Physical Inflation: The Expanding Middle Retirement brings more free time… and more room. Waistlines, cholesterol, and prescriptions all seem to rise in tandem. Signs you’re experiencing physical inflation: • Pants that used to be snug are now aspirational • Your Fitbit died months ago — and so did your motivation • Your pharmacy knows you by name... and birthday The bad news? Poor physical health is expensive. Chronic illness can deplete savings faster than a grandchild with your credit card. What You Can Do: • Keep moving. Walk, garden, spin — whatever gets you vertical and vibrant. • Lift weights. Muscle mass starts declining at 40. Resistance training isn’t just for 20-somethings. Strong is the new sexy, pass it on! • Meal plan smart. Grocery inflation peaked at 8.9% — eat better, waste less, save more. Consider shopping daily and buying only the amount of food needed for that day. Your health span should align with your lifespan. Stay strong, stay mobile, and yes, stretching counts — but not if you’re reaching for the TV remote. Inflammation — The Silent Saboteur If inflation is bad, inflammation is worse. Chronic inflammation contributes to: • Heart disease and stroke • Type 2 diabetes • Alzheimer’s disease and brain fog • Arthritis, osteoporosis, and varicose veins • Mood disorders such as anxiety and depression • Certain Cancers Even CNN and Al Jazeera recently reported that Donald Trump was diagnosed with chronic venous insufficiency (CVI) — a common, often overlooked condition among those over 55. Small veins, big problem. (Insert your own “tiny vein, tiny…” joke — I’m staying classy.) Inflammation is the unwelcome guest that never departs. If inflammation had a personality, it would be the dinner guest who drinks all your wine, insults your cat, and brings up politics at dessert. Whether it's fueling joint pain, causing swelling in your ankles, or messing with your metabolism, chronic inflammation is one of the biggest saboteurs of aging gracefully. It often hides in plain sight, presenting itself as: • Low-grade fatigue • Weight gain (especially belly fat) • Mood swings or brain fog • Increased pain and stiffness • Slow healing. What You Can Do: • Eat anti-inflammatory foods, such as leafy greens, whole grains, and healthy fats. Cut out the sugar. • Move each day. Yes, again. It’s that important. • Lower stress to improve sleep. Stress and poor sleep fuel inflammation. • Maintain social and emotional bonds. Loneliness and inflammation are frequently connected — break the link. De-Inflation — The Great Slowdown • So, we’ve discussed inflation... but what about its quieter, sneakier cousin: deflation? • No, not the economic kind. We’re talking about the physical “poof” that occurs when we reach our late 70s and 80s — when the padding diminishes, posture declines, and everything else… well, just seems a little less buoyant. • Suddenly, you’re shrinking. Your weight drops — but not in a sexy, "I’ve been intermittent fasting" kind of way. More like "my pants are falling down and my doctor says I’m 2 inches shorter" sort of vibe. Welcome to the gravitational pull of aging. Signs of De-Inflation: • Pants fit strangely, but not in a bragging way • You’re hunched over as if you’re forever bowing to the Queen • Your arms and legs have that crepey, crinkly look — like tissue paper with a gym membership • And let’s not forget the wrinkles on your face — a stunning topographical map of your life Let’s be honest: gravity always wins. Biology always wins. And yes, our skin thins — insert your own joke about being “thin-skinned” here. But we are not entirely powerless. Here’s How to Push Back (Gently — you don’t want to break a hip): • Check your posture monthly. Have a friend take a quick side photo. Are you upright and confident — or resembling a question mark? • Stretch regularly. Yoga, fascia stretching, and massage can help combat the hunch. • Move intentionally. Gentle strength training and balance exercises can maintain muscle and stability. • Moisturize and hydrate. For your skin, your joints, and your soul. • Celebrate your lines. They’re not “flaws” — they’re proof you’ve felt joy, sorrow, surprise, and a few good martinis. They’re not signs of aging; they’re signs you’ve been living. Remember: frowning only causes more wrinkles. So, smile — or better yet, laugh. Loudly. Often. Preferably at inappropriate moments. Oh — and take my advice on this: never (and I mean never) open your eyes during downward-facing dog. Some things just can’t be unseen. 3. Emotional Inflation: When Grudges Accumulate Like Interest Here’s the sneaky one. Emotional inflation appears as: • Bitterness over who got what in Mom’s will • Inflated egos and “right-titis” (a chronic need to be right) • Replaying 1983 arguments in your head like they’re Oscar contenders. • Giving not-so-nice nicknames to your former coworkers (and using them… publicly) • Keeping a mental spreadsheet of injustices — now colour-coded for quick reference (who says seniors are not tech-savvy?) Here’s the thing: emotional inflation isn’t just about what others have done. It’s also about how we interpret our role in those stories. Ready for a bold idea that can free you from decades of emotional baggage? What if we stopped keeping score and instead focused on how we want to show up in our relationships? What if you chose, intentionally, to be a generous sister, a supportive friend, a gracious parent, or a collaborative co-worker — not because they "deserve it," but because that's who you want to be? It’s not easy. It may require deep breathing and the occasional muttering in the car. However, for those willing, this mental reframe can be a total game-changer. What to do: • Let go. You can’t carry joy and a grudge at the same time — and joy is lighter. Lighten the emotional load. You don’t need to wait for someone to say sorry to feel free. • Choose your character. Think of it as casting yourself in the movie of your life. Be the wise one, the peacemaker, the person who breaks the cycle, not the one still angry about a forgotten birthday in 1996. • Write your own story. Present yourself as the person you want to be, even if others haven’t read the same script. You can’t control other people, but you can control how much space they occupy in your mind (especially if they’re not even paying for snacks). • Reframe your perspective. Instead of keeping score, focus on who you want to be: a generous sibling, a gracious friend, or a person at peace. Let go of the scorekeeping. It rarely results in a tie, and even if you win… You still feel empty. • Define your role. Be the big-hearted sibling, the calm presence, the one who lets go, not the person who stores bitterness in Tupperware containers. • Invest in joy. Dance classes, martinis, laughter — choose your remedy. • Talk it out. Therapy is more affordable than wine-fuelled Facebook rants and far more effective. Take the high road. There’s less traffic and better scenery. You can’t always avoid emotional hurt, but you can avoid living in a constant state of emotional inflation. And trust me, nothing deflates retirement faster than a bloated list of resentments. And if you’re feeling weighed down by the bloat of what life has thrown at you, remember: you can’t control inflation, but you can choose your response. Choose grace over grudges. Choose strength over stagnation. Choose the version of yourself that makes you proud. Because guess what? You’re still becoming who you are. Trust me — it’s better than a juice cleanse and more affordable than therapy. Some people age like fine wine; others age like vinegar. Emotional inflation is the burden you carry that doesn't show on the scale, but it weighs everything down. You can’t rewrite someone else’s story, but you can decide how to present yourself in your own. Taking the high road is less crowded and provides better perspectives. Inflation May Be Inevitable — But Misery? That’s Optional. Inflation has seeped into our lives like glitter at a craft table — impossible to contain and popping up in the most unexpected spots. It’s not just your budget that’s swollen (thanks to blueberries and Botox), but also your belly, your prescription drawer, and — if you’re not careful — your resentment list. But here’s the good news: While you can’t control how high prices go, how slow your metabolism becomes, or how long Uncle Jerry holds a grudge… You can control your response. So, here’s your call to calm, intentional, fabulous action: 1. Reclaim your power — in your spending, your body, and your mindset. 2. Choose curiosity instead of crankiness. Move more instead of staying still. Salad rather than salt (well… sometimes). 3. Be the kind of person who ages like disco — a little dramatic, slightly sparkly, and always ready to dance. And if you absolutely must inflate something… make it your sense of humour. Because in the grand game of Retirement Inflation Nation, laughter is your best hedge — and it’s fully indexed to joy. Oh — and if you're wondering whether I practice what I preach: I'm a certified fitness instructor and teach 5 jam-packed fitness classes a week at Canada’s largest gym. Movement isn’t just medicine — it’s music, community, and yes, a fabulous way to earn the right to your next martini. So, take it from someone still riding the rhythm of life — gravity is real, but so is joy. And we’re still dancing under the stars. (Here’s proof from the Coldplay concert — yes, I was the one yelling “Fix You” with both hands in the air and not a single regret.) Keep inflating the things that matter: your laugh lines, your playlist, and your purpose. With love, lunges, and a little glitter, Sue Don’t Retire... Rewire!
Beat the heat: Six expert tips to stay active and safe this summer
Exercising should be a priority year-round, but summer heat and humidity can challenge that commitment and make it harder to meet your daily step goal. Daniel White, associate professor of physical therapy at the University of Delaware, offers some practical tips for reporters working on stories about staying active and safe during the hottest months of the year. 1. Time it right Plan to exercise in the early morning or evening hours when temperatures are cooler. Delaware’s scenic beaches and boardwalks can be the perfect spot to catch a summer breeze or stop to enjoy the scenery while getting your steps in. 2. Prioritize hydration In the heat, people perspire more and need to replenish fluids. Always carry a water bottle with you and sip from it regularly. Dehydration can lead to lightheadedness, balance issues, muscle cramps and even heat stroke. And don’t forget sunscreen — SPF is necessary for any outdoor workout year-round. 3. Reduce the intensity It may not feel like as much of a workout, but the fact that you’re out there pounding the pavement is the most important thing. According to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, movement is beneficial, and the more, the better. Performing any physical activity at half intensity far outweighs not doing it at all. 4. Opt for the indoors Pickleball has become all the rage, so finding an indoor court or other activities you can enjoy in air conditioning is a great alternative. Walking on a treadmill at the gym or getting in laps at the Christiana Mall are good options too during a heatwave. 5. Dive in Swimming and water aerobics are great ways to stay active and keep cool. Facilities like the YMCA have designated lap-swim-only hours or classes. Simply splashing around can be an easy way for those just starting their fitness journey to incorporate more movement into their days. 6. Walk with purpose The bottom line is the more you walk, the healthier you’ll be. Just 3,000 steps a day is a solid start, according to White’s studies, especially for older adults. Reaching 6,000 steps has been shown to protect against arthritis complications. But when it comes to steps, the sky’s the limit. Walking at a moderate pace, where you’ve built up a sweat, will strengthen your muscles and bones and lower your risk of cardiovascular disease and cancer. To arrange an interview with White, reporters can reach him directly by visiting his profile page and clicking on the contact button.
FAST nanotechnology unveiled at Rome Global Congress by AU scientist
Stephen Hsu, PhD, a professor at the Dental College of Georgia at Augusta University, unveiled his groundbreaking nanotechnology, known as FAST, during a keynote address at the 8th World Congress on Infectious Diseases in Rome, Italy. FAST, or Facilitated Self-Assembling Technology, offers a revolutionary way to convert compounds that are difficult to dissolve in water into stable nanoparticles. This innovation could transform drug development, viral infection prevention, hospital hygiene and more. “FAST takes a completely different approach from traditional nanotechnology,” Hsu explained. “Unlike methods that rely on polymers, metals, surfactants, fat-based carriers or complex engineering processes, FAST allows compounds to self-assemble into nanoparticles with minimal effort. This makes drugs that were once nearly impossible to formulate in water stable, effective and practical for medical and consumer use.” At the heart of this innovation is EC16, or EGCG-palmitate, a lipid-soluble compound derived from green tea. Known for its antioxidant, anticancer, anti-inflammatory and antimicrobial properties, green tea has long been studied but is challenging to use in clinical settings due to stability issues. FAST overcomes these limitations, transforming EC16 and other hydrophobic compounds into water-friendly nanoparticles. “You can’t even tell the particles are there,” said Hsu. “They look just like water. I made several different formulations in one afternoon in my lab. It’s that fast and simple.” A natural solution to global challenges Hsu’s work is the culmination of decades of research and a deeply personal journey. He credits green tea with helping him survive illness during his youth in a labor camp in China. Now, he’s turning its natural properties into cutting-edge therapies with the hope of helping more people. “I’ve been drinking green tea my entire life,” Hsu said. “Now, we’re turning its benefits into medical-grade treatments.” Supported by over $600,000 in NIH grants, Hsu’s team is developing applications like alcohol-free disinfectants and nasal sprays to prevent respiratory virus infections. One promising product is an EC16-based disinfectant that is natural, non-toxic and highly effective against tough pathogens, like norovirus and C. difficile, a bacterium that can cause severe diarrhea. “That’s a big deal for schools, hospitals and places like cruise ships, where these infections spread easily,” he said. Tackling long COVID and beyond Among FAST’s most promising applications is a nasal spray developed to prevent or treat long COVID and other respiratory illnesses. The spray, currently undergoing preclinical testing, targets viral entry points in the nasal mucosa, where infections often begin. “Our goal is to help immunocompromised patients and those with lingering symptoms like brain fog and loss of smell,” Hsu said. “We’ve already seen strong in vitro results against human coronavirus and norovirus.” In addition to nasal and topical treatments, Hsu’s team has developed oral formulations of EC16 that remain stable through the stomach’s acidic environment, critical for treating gastrointestinal viruses and potentially inflammatory bowel diseases like Crohn’s. “We found that even without direct contact with the virus, the EC16 nanoparticles taken by mouth can reduce infection,” Hsu explained. “That’s a major step forward in treatment of digestive tract viral infections.” A platform for the future of medicine FAST isn’t limited to green tea compounds. Hsu’s method can transform a wide range of hydrophobic compounds like cannabidiol, ivermectin, quercetin, procyanidin and retinoic acid, as well as hundreds of existing drugs, into nanoparticle suspensions that are stable and water-friendly. This has huge implications,” said Hsu. “Up to 90% of new drug candidates have poor water solubility and low bioavailability, which limits their effectiveness. With FAST, we can change that.” His lab is already exploring applications in Alzheimer’s research, cancer therapy, oral health and even anti-biofilm coatings to prevent hospital infections. These products, along with the nasal spray, are expected to hit the market this fall. Hsu is currently finalizing publications and preparing patent filings to protect and expand the reach of FAST. While optimistic, he remains cautious. “The results so far are phenomenal. FAST could be a new chapter in how we fight disease and deliver medicine,” Hsu said. Looking to know more about FAST nanotechnology and the research happening at Augusta University? To connect with Dr. Stephen Hsu - simply contact AU's External Communications Team mediarelations@augusta.edu to arrange an interview today.
Reclaiming 'Spend': A Retirement Rebellion
June is Pride Month—a celebration of identity, resilience, and the powerful act of reclaiming. Over the years, LGBTQ+ communities have reclaimed words that once marginalized them. “Queer” used to be a slur. Now, it’s a proud badge of honor. Similarly, the Black community has transformed language once used to oppress into expressions of cultural pride and connection. So, here's a thought: What if retirees approached the word “spend” similarly? Yes, you read that right. The psychological Tug-of-War This isn't just about numbers; it’s about narratives. Most retirees have spent their entire adult lives in accumulation mode: save, earn, invest, delay gratification, rinse, and repeat. But retirement flips that formula on its head, and most people weren’t provided with a “mental user guide” for the transition. Now, instead of saving, they’re expected to spend? Without a paycheck? It triggers everything from guilt to fear to a low-grade existential crisis. The Challenge of Saving for an Extended Period Let’s get serious for a moment. The data tells a troubling story: - Canadians over 65 collectively hold $1.5 trillion in home equity (CMHC, 2023) - The average retiree spends just $33,000 per year, despite often having far more resources (StatsCan, 2022) - Nearly 70% of retirees express anxiety about running out of money—despite having significant savings (FCAC, 2022) We’re talking about seniors who could afford dinner out, a trip to Tuscany, or finally buying that electric bike—and instead, they’re clipping coupons and debating the cost of almond milk. Why? Because spending still feels wrong. I Know a Thing or Two About Reclaiming Words As a proud member of the LGBTQ2+ community and a woman who has worked in the traditionally male-dominated world of finance, I’ve had a front-row seat to the power of language, both its ability to uplift and its tendency to wound. There were many boardrooms where I was not only the only woman but also the only gay person, and often the oldest person in the room. I didn’t just have a seat at the table; I had to earn, protect, and sometimes fight to keep it. I’ve learned that words can be weapons, but they can also be amour—if you know how to use them. Reflect on Your Boundaries Take a moment. Have you ever felt prejudged, marginalized, or dismissed? Perhaps it was due to your gender, sexuality, accent, skin colour, culture, or age. It leaves a mark. One way to preserve your dignity is by building a mental toolkit in advance. Prepare a few lines, questions, or quiet comebacks you can use when someone crosses the line—whether they intend to or not. Here are five strategies that helped me stand tall—even at five feet nothing: 1. Humour – A clever remark can defuse tension or highlight bias without confrontation. 2. Wit – A precisely timed comeback can silence a room more effectively than an argument. 3. Over-preparation – Know your stuff inside and out. Knowledge is power. 4. Grace under fire – Not everything deserves your energy. Rise above it when it matters. 5. Vulnerability – A simple “Ouch” or “Did you mean to hurt me?” can be quietly disarming—and deeply human. Let’s Talk About Microaggressions The term microaggression may sound small, but its effects are significant. These are the subtle, often unintentional slights: backhanded compliments, dismissive glances, and “jokes” that aren’t funny. They quietly chip away at your sense of belonging. Dr. Robin DiAngelo’s book White Fragility is a brilliant read on this topic. She explains how early socialization creates bias— “Good guys wear white hats. Bad guys wear black hats.” These unconscious associations become ingrained from an early age. Some people still say, “I’m not racist—I have a Black friend,” or “I’m not homophobic—my cousin is gay.” The truth? Knowing someone from a marginalized group doesn’t exempt you from unconscious bias. It might explain the behaviour, but it doesn’t excuse it. And no, there is no such thing as reverse discrimination. Discrimination operates within systems of power and history. When someone points out a biased comment or unconscious microaggression, they’re not discriminating against you—they’re holding up a mirror. That sting you feel? It’s not oppression. It’s shame—and it’s warranted. It signals that your intentions clashed with your impact. And that’s not a failure; it’s an invitation to grow. Calling it “reverse discrimination” is just a way to dodge discomfort. But real progress comes when we sit with that discomfort and ask: Why did this land the way it did? What am I missing? Because the truth is, being uncomfortable doesn’t mean you’re being attacked. It often means you’re being invited into a deeper understanding—and that’s something worth showing up for. Let’s Reclaim 'Spend' What if we flipped the script? What if spending in retirement was viewed as a badge of honour? Spending on your grandkids’ education, your bucket list adventures or even a high-end patio chair should not come with any shame. You’ve earned this. You’ve planned for this. It’s time to reclaim it. Let’s make “spend” the new “thrive.” Let’s make super-saver syndrome a thing of the past. Let the Parade Begin Imagine it: a Seniors’ Spend Parade. Golden confetti. Wheelchairs with spoilers. Luxury walkers with cupholders and chrome rims. T-shirts that say: - “Proud Spender. Zero Shame.” - “I’m not broke—I’m retired and woke.” - “My equity funds my gelato tour.” Dreams Aren’t Just for the Young What’s the point of spending decades building wealth if you never enjoy it? Reclaiming “spend” isn’t about being reckless—it’s about being intentional. So go ahead—book the trip. Upgrade the sofa. Take the wine tour. You’re not being irresponsible; you’re living the life you’ve earned. And if anyone questions it? Smile and say: “I’m reclaiming the word spend. Care to join the parade?” Sue Don’t Retire…Rewire! 8 Guilt-Free Ways to Spend in Retirement A checklist to help you spend proudly, wisely, and joyfully: ☐ Book the Trip – Travel isn’t a luxury; it’s a memory maker. ☐ Upgrade for Comfort – That recliner? That mattress? Worth every penny. ☐ Gift a Down Payment – Help your kids become homeowners. ☐ Fund a Grandchild’s Dream – Tuition, ballet, a first car—you’re building a legacy. ☐ Outsource the Chores – Pay for help so you can reclaim your time. ☐ Invest in Wellness – Healthy food, massage therapy, yoga. Health is wealth. ☐ Pursue a Passion – From pottery to piloting drones, go for it. ☐ Celebrate Milestones – Anniversaries, birthdays… or Tuesdays. Celebrate always! Want More? If this speaks to you, visit www.retirewithequity.ca and explore more: - From Saver to Spender: Navigating the Retirement Mindset - Money vs. Memories in Retirement - Fear Of Running Out (FORO) Each piece explores the emotional and psychological aspects of retirement—the parts no one talks about at your pension seminar.
ChristianaCare Becomes First in Delaware to Offer CAR-T Therapy for Advanced Multiple Myeloma
ChristianaCare’s Helen F. Graham Cancer Center & Research Institute is the first in Delaware to offer a powerful new tool in the fight against multiple myeloma—a type of blood cancer that affects plasma cells in the bone marrow. That tool is a new chimeric antigen receptor (CAR) T-cell therapy, called CARVYKTI, which can improve treatment for adults with multiple myeloma that has returned or stopped responding to other treatments. “CAR-T cell therapy represents a paradigm shift in the treatment of multiple myeloma,” said Thomas Schwaab, M.D., Ph.D., Bank of America Endowed Medical Director of the Helen F. Graham Cancer Center & Research Institute." We are expanding access to this life-extending therapy right here in Delaware — close to home, close to hope. This is part of our ongoing commitment at the Graham Cancer Center to ensure our community has access to the most advanced cancer therapies.” Multiple myeloma is a relatively rare cancer, but it still affects a significant number of people each year. In the United States, it is estimated that around 36,110 new cases will be diagnosed in 2025, according to the American Cancer Society What is CAR-T Therapy? CAR-T cell therapy uses a patient’s own immune cells to fight cancer. Doctors first collect the patient’s T cells, which are a type of white blood cell that helps the body fight infections. In the lab, these T cells are reprogrammed by adding a special receptor called a chimeric antigen receptor (CAR). This receptor allows the T cells to recognize specific proteins on cancer cells, acting like a navigation system to help the T cells find and attack the cancer. After this genetic modification, the reprogrammed T cells are expanded in the lab to create a larger army of cancer-fighting cells. Then, they are infused back into the patient’s body, where they go on to find and destroy the cancer cells. This therapy is approved for adults who have already tried several standard treatments, like proteasome inhibitors, immunomodulators and anti-CD38 antibodies, without success. When those treatments stop working, CARVYKTI can offer a powerful new option. CAR T-cell therapy has given new hope to patients with multiple myeloma whose cancer has returned or stopped responding to other treatments. Many people see their cancer shrink or even disappear for a period of time, which can help them live longer and feel better. While the treatment can have short-term side effects, many patients report feeling stronger and having fewer symptoms once they recover. It’s not a cure, but for some, it can mean more time with loved ones and a better quality of life. “This therapy gives our patients a chance when other treatments have failed,” said Zhifu Xiang, M.D., medical oncologist at ChristianaCare Oncology Hematology. “It’s a deeply personalized approach that uses the patient’s own immune system to fight the cancer in a powerful new way. Being able to offer this locally means our patients don’t have to travel far for world-class care.” A Leader in Cell Therapy The Graham Cancer Center’s dedicated team of specialists have been offering CAR-T cell therapy for other cancer types, such as lymphoma and leukemia, since 2018. The center is also recognized by the Foundation for the Accreditation of Cellular Therapy (FACT) for meeting the highest standards in safety, quality and patient care. To learn more about CAR-T cell therapy or other cancer treatments at ChristianaCare, visit christianacare.org/cancer or call the Helen F. Graham Cancer Center & Research Institute at 302-733-HOPE (4673).
