Never Too Late Medicare Annual Open Enrollment (Oct. 15 – Dec 7) Para información en Español ver páginas 15-18

October 2019


Independence. Vitality. Respect.

Inside • Aging in Our Community 3 • Healthy Aging Center 4 • Caregiver Services 5

• Nunca Es Demasiado Tarde 15 - 18 • Community Lunch Program 22 • Plants on Your Plate 23 • Medicare: Open Enrollment Events 24 • Ways to Help 25 • Neighbors Care: Bringing Value 26 • Advocacy 27

• Family Caregiver Training 6 • Caregiver Support Groups 7 • Family Caregiver Services 8 • Health, Aging & Wellness Classes 9, 10 • Sleepless Nights 11 • Community Calendar 13

PCOA Helpline: (520) 790-7262 Administration: (520) 790-0504 Donate: E-mail: Website: Mail: 8467 E. Broadway Blvd. Tucson, AZ 85710 Never Too Late is published by Pima Council on Aging, the Area Agency on Aging, Region II. Material from Never Too Late may be reprinted when permission is given and attribution is used along with ©PCOA 2019. Editor Adina Wingate, (520) 790-0504 Editorial Assistant Jan Baker, (520) 258-5076 Advertising Adina Wingate, (520) 790-0504 Designer Lori Lieber, Lori Lieber Graphic Design Please include a contact person name and phone number with all submitted material. All articles are subject to editing in accordance with technical and policy guidelines but will not be altered in content without permission of the author. Publication of submissions is not guaranteed. Ads are not to be considered as PCOA endorsements of products, services, or individuals. Editorial and Advertising Deadline for Next Issue October 4, 2019

• Falls Prevention 28 • Featured Artist 31

On the Cover: Detail from Purple Jaguar = Sister Judy’s Jaguar ( 26” by 26”) pastel by Patricia Dolan The Drawing Studio (Story, full image on inside back cover)

PCOA Community Office Hours

T U C S ON Armory Park Community Center 220 S. Fifth Ave. Every other Wednesday, 1:30–5:00 p.m. Ellie Towne Community Center 1660 W. Ruthrauff Rd. Every other Wednesday, 9:00 a.m.–12:30 p.m. El Pueblo Community Center 101 W. Irvington Rd. Every other Tuesday, 8:30 a.m.–12:00 p.m. El Rio Community Center 1390 W. Speedway Blvd. Every other Wednesday, 8:30 a.m.–12:30 p.m.

Quincie Douglas Community Center 1576 E. 36th St. Every other Thursday, 8:30–11:00 a.m. G R E E N V A L L E Y Friends in Deed 301 W. Camino Casa Verde Mondays, 9:00 a.m.–3:00 p.m. MA R A N A Community Food Bank Resource Center 11734 W. Grier Rd. Tuesdays, 11:00 a.m.–3:00 p.m.




FACEBOOK pimacouncilonaging

Read Never Too Late online at

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Pima Council on Aging

Aging in Our Community A Message from W. Mark Clark, President and CEO Medicare Critical for Older Adults

In 1965, President Lyndon B. Johnson signed into law the bill that led to Medicare and Medicaid. Over the years, Congress has made changes to Medicare, leading to more people becoming eligible, including those with disabilities, and expanding benefits to include prescription drug coverage. Today, more than 60 million Americans over the age of 65 and individuals with qualifying long-term disabilities rely on Medicare for their health coverage. Medicare is a critical piece of wellness and financial stability for older adults, and a benefit for which they have already paid into the Medicare system. As the State Health Insurance Assistance Program (or SHIP) for Pima County, PCOA is tasked with providing free, unbiased health insurance counseling for our community. We know how complex managing your Medicare and related decisions can be, and also see first-hand some of the shortcomings of the program. Specifically, Medicare does not cover in-home care for people who are unable to live independently, but do not have an acute condition requiring skilled medical services.

For example, people with Alzheimer's disease or other dementias living in nursing homes would not have their residential bills covered by Medicare. However, if they suffered a heart attack, or came down with pneumonia, Medicare would cover medical expenses. Medicare also doesn’t cover anything “from the neck up” – including dental, vision, and hearing. Even with Medicare coverage, healthcare can be costly. According to a Kaiser Family Foundation study published last year, the average Medicare beneficiary paid $5,503 in healthcare costs in 2013, and costs have surely risen in the years since. Those costs included monthly premiums, as well as services such as long-term care, eyeglasses or contact lenses, hearing aids and dental work, which are not covered by Medicare. Periodically, we see policy proposals from Congress that might potentially change or weaken Medicare, including several in recent years. During this open enrollment period, as we are thinking about the impact Medicare has on our health and financial security, I encourage

you to talk to your elected officials about the important role Medicare plays in your life. If you are a Medicare recipient, your personal story can have tremendous impact on how those representing you in government think about this issue. Visit to easily share your thoughts about the importance of maintaining Medicare for older adults and those with long-term disabilities. I also encourage you to be vigilant about your Medicare, review your statements and stay alert for signs of fraud. Lastly, remember that PCOA’s excellent staff and certified volunteers are here to assist you, during this critical open enrollment period and year-round with your plan, claims issues, or fraud. Call our Helpline to learn more about services available to you.

W. Mark Clark President & CEO

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Pima Council on Aging


EngAGE with us!

Are you getting the primary care you deserve? Get premium primary care that’s focused on you, with $0 additional costs. Nowwelcoming Medicare patients. Get premiumprimary care that’s focused on you, with $0 additional costs.

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600 S. Country Club Road K A T I E D U S E N B E R R Y Healthy Aging Center Thanks to a generous matching gift challenge from the Connie Hillman Family Foundation and the Estate of Donald and Joan Diamond, all gifts received by December 31, 2020 will be matched, dollar for dollar. We also welcome gifts spread over 36 monthly payments. Together we can make the Healthy Aging Center a reality! To learn more or donate to the campaign, visit Now’s the time to think about what you want from your primary care provider.

No rush appointments

Coordinated carewith specialists & hospitals

Convenient on-site labs

Transportation availablewhen you need help getting to appointments

602-833-7499 • • Tour a practice near you

We’re a doctor’s office for adults on Medicare, and we’re welcoming new patients.

Medicare Annual Enrollment PeriodOctober 15 - December 7

October 16 th 10am – noon

3902 E. Grant Rd., Tucson, AZ 85712

Join us for an open house to learn more!


Three convenient locations serving Pima County: Central | East | Oro Valley


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Pima Council on Aging

Caregiving Should I Quit My Job to Care for My Loved One? By Deb Seng, PCOA Family Caregiver Support Specialist In the United States, one third of households provide daily care to an and attention your loved one once provided to you • Satisfaction in knowing that you have contributed to your loved one’s quality of life caregiver, however, you may find that you have less time or energy to dedicate to these connections—and have few shared

experiences to discuss. At the same time, becoming a caregiver provides opportunity to forge new relationships and to engineer a support team both for yourself and your loved one. In fact, creating a caregiving team is an important strategy for caregiving success. Strong caregiving teams include people who are committed to both you, as the caregiver, and your loved one and may include the following: • Family members • Friends and neighbors • Physicians, pharmacists, and health care workers • Associates from civic organizations • Volunteers from social service agencies • Faith community connections • Professionals from senior serving agencies Pima Council on Aging is your professional partner in planning care for your senior loved one. In fact, we offer support groups, classes, and workshops (described on the following pages) to assist you in making decisions and connecting to resources. If you would like more personalized direction, you can also call the PCOA Helpline at (520) 790-7262 to request a one-on-one appointment with a Family Caregiver Support Specialist. While we cannot tell you if you should quit your job to care for your loved one, we can provide you with important information and considerations to make the best decision—for you and your loved one!

older adult. And of these caregivers, more than half also work full-time outside the home. Managing caregiving duties with work responsibilities can leave caregivers exhausted, frustrated, and stressed—often causing them to wonder, “Should I quit my job to care for my loved one?” Caring for a loved one can be both worthwhile and challenging. And the decision to move from full-time employment to full-time caregiving involves several considerations. Often, caregivers decide from the heart— demonstrating love for and loyalty to the older adult. The best decisions, however, include an honest look at both the costs and benefits of caregiving on emotional, financial, and social levels. For those considering making the move to full-time caregiving, it might be helpful to think about your current emotional state like a bank account. Identify the deposit sources and balance them with your emotional withdrawals. Are you running a positive balance or accumulating emotional debt? Do you have a history with your loved one that pads your emotional account or leaves your heart bankrupt? If your emotional account is consistently “in the black,” you may be more likely to reap the emotional benefits of providing care to your loved one. Caregiving benefits can include: • Finding meaning in returning the care

• Creating meaningful memories to cherish long after your loved one has passed Similarly, family members who contemplate a move from employment to caregiving are wise to thoroughly evaluate the financial impact of the decision. You might simply weigh the loss of wages with the cost of professional caregivers—and it may seem that staying home with the older adult is your most economical option. However, a closer examination may reveal that you stand to gain more by continuing in the workforce and hiring professionals at your loved one’s needed care level. The benefits of continuing to work outside the home may include: • Contributing toward your maximum Social Security, pension, and retirement benefits in the future • Maintaining employer-sponsored health insurance benefits including medical, dental, vision, and disability coverages • Retaining access to employer benefits including caregiver support, legal direction, and employee-assistance programs Finally, leaving the workforce to become a full-time caregiver can result in a significant shift in social connections and supports. At work, you may have a built-in social network who shares in water cooler conversation, coffee runs, and the occasional after work event. As a

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Pima Council on Aging



October 9: PCOA Learning Center, 8467 E. Broadway Blvd., Tucson WORKSHOP – STEPS TO RESILIENCE October 9: 9:00 a.m.–12:30 p.m.

one can be stressful and it is difficult to provide care when you are unsure of what you’re doing. You’ll feel much better when you’re confident of your skills and we can help! Give us a call today to sign up for one or both workshops available every month! Please register in advance. To RSVP call: (520) 258-5064 This training is revised and updated. The workshops are now presented by Pima Council on Aging’s Family Caregiving Team and PimaCare at Home. Training is available to unpaid family caregivers who are caring for someone age 60 or older, or caring for someone of any age with Alzheimer’s or other dementia.

• Stress Management Tools • Communication Strategies • Alzheimer’s & other dementias • Nutrition, Assistance with Eating, & Redirecting • Psychological & Emotional Conditions

• Grief & End of Life Resources • Managing Medications • Phone Use • Housework/ Laundry • Driving • Finances

To register or receive information, please contact: Pima Council on Aging 520/ 258-5064; or Register on Eventbrite: This training does not provide a certification for employment.

SAVE THE DATES - CAREGIVER MONTH EVENTS November is National Caregiver Month

November 19, Tuesday Title: Caregiving Around the Clock: Continuing the Journey When: 9:30 a.m. – 2:30 p.m. Where: PCOA Dusenberry Center, TEP Community Resource Room, 600 S. Country Club Rd. Free event, lunch served, caregiver celebration gifts Activities: • Putting Supports in Place: Preparing for Change

November 6, Wednesday Title: Caregiving Around the Clock: Caregiving Made Easier When: 9:30 a.m. – 2:30 p.m. Where: PCOA Lupu Building, CALC 8467 E. Broadway Blvd. Free event, lunch served, caregiver celebration gifts Activities: • Economical Technology Helpers

• How Do You Know When it’s time for Supportive Housing? • Caregiving: The Journey Continues, panel discussion (Cascades of Tucson, Casa de la Luz, Serenity Senior Services)

• How to Keep Your Zen: Tips for Avoiding Caregiver Burnout • Caregiving: You don’t have to do it alone, panel discussion (PimaCare at Home, Mercy Care-ALTCS, PCOA Respite)

For information & registration call Deb Waring: (520) 305-3407

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Pima Council on Aging


OCTOBER Oro Valley PCOA CAREGIVER SUPPORT GROUPS – OCTOBER PCOA Lupu Building (Board Room) 8467 E. Broadway, 85710 Midtown Third Thursday, October 17, 1:30–3:00 p.m. City Council Ward 6 (West Room) 3202 E. 1st St., 85716 Green Valley *3rd Monday due to Columbus Day Monday, October 21, 1:00–2:30 p.m. Friends In Deed (Room A), 301 W. Camino Casa Verde, 85614 East Tucson Last Monday, October 28, 1:00–2:30 p.m. PCOA Lupu Building 8467 E. Broadway Blvd., 85710 Southwest Tucson Our assisted living is accredited for two reasons. You. And your family. PCOA family caregiver support groups are open to anyone providing care for a person 60 and older, or caring for someone of any age who has Alzheimer’s disease or a related dementia. Pre-registration is required if attending a group for the first time.

Independent & Ass i sted Li v ing Res idences 6231 N. Montebella Road • Tucson, AZ 520.395.9616 We invite you to come see why accreditation matters at Amber Lights. Join us for a complimentary lunch and tour. Please call to schedule. Our assisted living is accredited for two reasons. You. And your family.

First Tuesday, October 1, 12:00–1:30 p.m. Rancho Vistoso Urgent Care (Board Room) 13101 N. Oracle, 85737 Midtown First Thursday, October 3, 1:30–3:00 p.m. City Council Ward 6 (West Room) 3202 E. 1st St., 85716 East Tucson First Monday, October 7, 1:00–2:30 p.m. PCOA Lupu Building 8467 E. Broadway Blvd., 85710 Central Tucson Second Tuesday, October 8, 5:30–7:00 p.m. Grace St. Paul’s Church (Weeks Room) 2331 E. Adams St., 85719 North Tucson Second Thursday, October 10, 11:00 a.m.–12:30 p.m. Ward 3 City Council Office (Community Room) 1510 E. Grant Rd., 85719 East Tucson • LGBT Welcoming! Third Tuesday, October 15, 1:00–2:30 p.m.

Last Tuesday, October 29, 9:00–10:30 a.m. Tucson Estates Recreation Center (Suite 1) 5900 W. Western Way, 85713 Oro Valley Last Wednesday, October 30, 3:00–4:30 p.m. Rancho Vistoso Urgent Care (Board Room) 13101 N. Oracle, 85737


Pima Council on Aging Support Group Program: (520) 305-3405

“We don’t have to do it all alone. We were never meant to.” — Brene’ Brown

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Pima Council on Aging


Finding Meaning and Hope

Southern Arizona Senior Pride Community Cares Program-Tucson Providing friendly visits and phone calls to LGBTQI older people who are 55+ and homebound and people with disabilities of any age. There are no financial requirements. Volunteer Orientation Saturday, October 12 1–3:30 p.m. Cornerstone Fellowship 2902 N. Geronimo (and Laguna) Training provided by Bridget Roads of Pima Council on Aging and Senior Pride volunteer coordinators Requirements for Volunteers: Application (available at training), volunteer train- ing, background check, ongoing monthly meetings One year commitment preferred For More information to volunteer or to receive services : call 520-351-2724 or email RSVP Required

Oct. 2 – Seven Guidelines for the Journey, Part I Oct. 9 – Seven Guidelines for the Journey, Part II Oct. 16 – Delicious Ambiguity Oct. 23 – The Good-Enough Relationship Free Video Discussion Series Details: Where: Ellie Towne/Flowing Wells Community Center 1660 W. Ruthrauff Rd, Tucson, 85705 When: Wednesdays, Oct. 2, 9, 16, 23 Time: 10:30 am – 12:30 pm Join a group of fellow caregivers as we discuss the complexities of ongoing loss associated with caring for someone with dementia and what to do about it. You will learn skills to help you stay strong, healthy, resilient, and positive so you can navigate the journey with healing and hope. This discussion series features videos based on the groundbreaking book, Loving Someone Who Has Dementia: How to Find Hope While Coping with Stress and Grief by Pauline Boss, Ph.D., the nation’s leading expert on caregiver grief. Register through Eventbrite at For more information or to register in person , contact Debra Waring at PCOA 520-305-3407, Pre-registration is required. These classes are offered in a safe and confidential environment in which to share, develop friendships and build support for being a resilient caregiver.

Wheelchair accessible. Avoid wearing scented products.

Facebook: soazseniorpride Website:

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Pima Council on Aging

Health, Aging & Wellness Pull out this handy class schedule to keep with you

Put Life Back in Your Life!

Program locations and availability change regularly. Pre-registration is required. For information and to register, call the Health Promotion Dept. at (520) 305-3410 . Visit program schedules at Healthy Living with Chronic Pain

Pima Council on Aging offers a series of five evidence-based health promotion programs for adults 60 years and older, in collaboration with community partners. These programs are designed to assist you with managing your personal health, staying fit, and maintaining or improving quality of life. Small steps. At least 91% of older adults have at least one chronic condition and 77% have two or more. Diabetes affects 23% of older adults, and 1 in 3 older adults fall every year in the U.S. Most falls can be prevented. Community-based health promotion programs help individuals gain self-confidence in controlling symptoms; manage the progression of long-term and chronic, age-related conditions; and lead an active and productive life that most strive for. Positive changes. Healthier living.

St. Mark’s United Methodist Church 1431 W. Magee Rd. October 16, 23, 30, Nov. 6, 13, 20 Wednesdays, 1:00 – 3:30 p.m. Underwritten in part by

For those living with chronic pain and their caregivers. Topics for this interactive workshop include understanding acute and chronic pain; balancing activity and rest; managing your emotions, pain and fatigue; and decreasing frustration. Also, addressing the importance of healthy eating, medications and interventions, etc. Participants are led through a “Moving Easy” program, a gentle stretching program. What: A six-week program for 2.5 hours once a week Contribution: $35 per person, $45 a couple (covers your book and supplies) An interactive workshop for individuals with pre-diabetes or Type 2 Diabetes and their caregivers. Topics include managing your symptoms, learning relaxation techniques, the importance of healthy eating, effective communication with healthcare providers, monitoring blood sugar and using medications effectively.

PCOA Dusenberry Center 600 S. Country Club Rd. January 22, 29, February 5, 12, 19, 26 Wednesdays, 1:00 – 3:30 pm

Healthy Living with Diabetes

Workshop schedules for 2020 are pending. Please call 305-3410 to get on the list for a workshop near you. Contribution: $20 per person; $30 per couple (covers your book and supplies) What: A six-week program for 2.5 hours once a week

Sign up today for 1, 2, or all 5 of the evidence-based health promotion programs to be healthier, prevent disease and achieve positive results. Call 305-3410 for locations near you! Medicare does not pay for these programs. Learn Practical Skills • Gain Self-confidence • Manage Fall Risks • Positive Changes & Healthier Living For those who are living with a chronic condition or are caring for someone with a chronic condition, including but not limited to hypertension, arthritis, heart and lung diseases, stroke, depression and diabetes. A fun, interactive course to help you manage your emotions, pain and Healthy Living with Ongoing Health Conditions fatigue, decrease frustration, and increase fitness and self-confidence. What: A six-week program for 2.5 hours once a week Contribution: $20 per person; $30 per couple (covers your book and supplies)

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Pima Council on Aging

Health, Aging & Wellness

A Matter of Balance


Randolph Recreation Center 200 S. Alvernon Way Monday, Wednesday, Friday 10:15 – 11:15 a.m., Levels 1 & 2 Tucson Estates 5900 W. Western Way (Some restrictions apply) Monday, Thursday, Saturday 12:30 – 1:30 p.m., Level 1 William Clements Regional Center 8155 E. Poinciana Dr. Monday, Wednesday, Friday 8:30 – 9:30 a.m., Levels 1 & 2 Pima County Natural Resources, Parks and Recreation now has an online registration system. To register for these 3 locations, please visit http://webcms. parks_and_recreation/ and click the “register now” link. If you have any questions, please contact us at 724-5000. Drexel Heights Community Center 5220 S. San Joaquin Ave. Monday, Wednesday, Friday 9:00 – 10:00 a.m., Levels 1 & 2 Ellie Towne Flowing Wells Community Center 1660 W. Ruthrauff Rd. Monday, Wednesday, Friday 9:30 – 10:30 a.m., Levels 1 & 2 Picture Rocks Community Center 5615 N. Sanders Rd. Monday, Wednesday, Friday 10:00 – 11:00 a.m., Levels 1 & 2

Emphasizes the importance of maintain- ing an active lifestyle in order to reduce the risk of falling. Utilizing a small group discussion format, participants develop practical strategies to help them stay safe and active. Topics include: Fear of Falling, Getting Up from a Fall, Home Safety, and Exercising to Increase Strength and Flexibility. What: Eight 2-hour sessions, twice a week, for 4 weeks. Contribution: $20 per person; $30 per couple (covers workbook, materials and snacks) The Highlands at Dove Mountain 4949 W. Heritage Club Blvd., Marana Oct. 7, 8, 14, 15, 21, 22, 28, 29 Monday & Tuesday, 1:30 – 3:30 p.m.

A low to moderate level exercise class taught by a certified fitness instructor. Includes a 20 minute no/low-impact aerobic segment, stretches, and structured strength training exercises using weights. Fitness assessments done at 4 month intervals. What: 1 hour, 3 times weekly. Classes are ongoing, Monday, Wednesday, Friday. Contribution: $18 per month or $60 per 4 month session. Level 1 is a chair class. Levels 1 & 2 has both chair and low impact standing aerobic segments. Level 2 includes low impact standing aerobics. You are welcome to visit the site you are interested in attending. For space availability and registration information at one of these 7 locations, call 305-3410. El Dorado Campus Cafeteria of TMC Senior Services 1400 N. Wilmot Rd. Monday, Wednesday, Friday 9:00 – 10:00 a.m., Level 1 El Pueblo Neighborhood Center 101 W. Irvington Rd. Monday, Wednesday, Friday

Underwritten in part by

Cornerstone Fellowship Church Co-sponsored with Senior Pride for

LGBTQ Community 2902 N. Geronimo

Oct. 21, 23, 28, 30, Nov. 4, 6, 11, 13 Monday & Thursday, 1:00 – 3:00 p.m. El Dorado Campus, TMC Senior Services 1400 N. Wilmot Rd. January 6, 8, 13, 15, 20, 22, 27, 29 Monday & Wednesday, 2:30 – 4:30 p.m. Impact of Arizona Catalina Point Shopping Center 15930 N. Oracle Rd, Suite 138 January 7, 9, 14, 16, 21, 23, 28, 30 Tuesday & Thursday, 1:00 – 3:00 p.m.

9:00 – 10:00 a.m., Level 1 10:30 – 11:30 a.m., Level 2 El Rio Community Center 1390 W. Speedway Blvd. Monday, Wednesday, Friday 10:30 – 11:30 a.m., Level 2 Morris K. Udall Regional Center 7200 E. Tanque Verde Rd. Monday, Wednesday, Friday 10:15 – 11:15 a.m., Levels 1& 2 2:30 – 3:30 p.m., Level 2

PCOA Dusenberry Center 600 S. Country Club Rd.

January 21, 23, 28, 30, February 4, 6, 11, 13 Tuesdays & Thursdays, 1:00 – 3:00 p.m.

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Pima Council on Aging

Health, Aging & Wellness Sleepless Nights Linked to High Blood Pressure A restless night’s sleep can affect more than your mood the next day. Your blood pressure might also suffer, researchers found.

More research is needed to understand why poor sleep raises blood pressure and what it could mean long-term for people with chronic sleep issues. Yet, these latest findings may be an important piece of the puzzle when it comes to understanding the pathway through which sleep impacts overall cardiovascular health. “Blood pressure is one of the best predictors of cardiovascular health,” said lead study author Caroline Doyle, a graduate student in the UA Department of Psychology. “There is a lot of literature out there that shows sleep has some kind of impact on mortality and on cardiovascular disease, which is the No. 1 killer of people in the country. We wanted to see if we could try to get a piece of that story – how sleep might be impacting disease through blood pressure.” The study reinforces just how important a good night’s sleep can be. It’s not just the amount of time you spend in bed, but the quality of sleep you’re getting, said study co-author John Ruiz, UA associate professor of psychology. Improving sleep quality can start with making simple changes and being proactive, Ruiz said. “Keep the phone in a different room,” he suggested. “If your bedroom window faces the east, pull the shades. For anything that’s going to cause you to waken, think ahead about what you can do to mitigate those effects.”

A bad night’s sleep may result in a spike in blood pressure that night and the following day, according to new research led by the University of Arizona. The study, to be published in the journal Psychosomatic Medicine, offers one possible explanation for why sleep problems have been shown to increase the risk of heart attack, stroke and even death from cardiovascular disease. The link between poor sleep and cardiovascular health problems is increasingly well-established in scientific literature, but the reason for the relationship is less understood. Researchers set out to learn more about the connection in a study of 300 men and women, ages 21 to 70, with no history of heart problems. Participants wore portable blood pressure cuffs for two consecutive days. The cuffs randomly took participants’ blood pressure during 45-minute intervals throughout each day and also overnight. At night, participants wore actigraphy monitors – wristwatch-like devices that measure movement – to help determine their “sleep efficiency,” or the amount of time in bed spent sleeping soundly. Overall, those who had lower sleep efficiency showed an increase in blood pressure during that restless night. They also had higher systolic blood pressure – the top number in a patient’s blood pressure reading – the next day.

For those with chronic sleep troubles, Doyle advocates cognitive behavioral therapy for insomnia, or CBTI, which focuses on making behavioral changes to improve sleep health. CBTI is slowly gaining traction in the medical field and is recommended by both the American College of Physicians and the American Academy of Sleep Medicine as the first line of treatment for insomnia. Doyle and Ruiz say they hope their findings – showing the impact even one fitful night’s rest can have on the body – will help illuminate just how critical sleep is for heart health. “This study stands on the shoulders of a broad literature looking at sleep and cardiovascular health,” Doyle said. “This is one more study that shows something is going on with sleep and our heart health. Sleep is important, so whatever you can do to improve your sleep, it’s worth prioritizing.” Source: Alexis Blue, University of Arizona Communications

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Pima Council on Aging

Health, Aging & Wellness

Walking or Rolling Exercise

If you get: • Fewer than 5,000 steps a day, gradually add 3,000 to 4,000 more steps a day. • About 8,000 steps a day, you’re probably meeting the recommended activity target. • 10,000 or more steps a day, you can be confident that you’re getting an adequate amount of endurance activity. • 10,000 steps a day comfortably, try for 15,000 steps a day, which would put you in the high activity group. Walking or wheelchair rolling are simple ways to be active. You can do it alone, with friends, even with your dog! Try one of these types of walking or rolling to get active today: 1. Nordic walking 2. Hiking 3. Walking the dog 4. Mall walking 5. Rolling 6. Race walking Strength training will make it easier to: • Lift your carry-on bag into the overhead bin of the airplane. • Carry groceries in from the car. • Pick up bags of mulch. Balance exercises help you: • Turn around quickly when you’re on a walk and hear a bicycle bell behind you. • Walk along a cobblestone path without losing your balance. • Stand on tiptoe to reach something on a top shelf.

Brisk walking is great exercise, and like other endurance exercises, it can increase your heart rate and breathing. Endurance exercises keep you healthy, improve your fitness, and help you do the tasks you need to do every day. For some, walking for the recommended 30 minutes a day might be difficult. If so, try walking for 10 minutes at a time and build up to three times a day. As your endurance improves, walk longer until you can advance to a single 30-minute walk. As your walk becomes easier, add new challenges, such as climbing a hill, extending the time you walk, increasing your walking pace, or adding an additional day of walking. Step counters can help you keep track of your walking, set goals, and measure your progress. Most inactive people get fewer than 5,000 steps a day, and some very inactive people get only 2,000 steps a day. Try wearing a step counter for a few days to see how you’re doing. Exercise and physical activity aren’t just good for your mind and body, it can help you stay active and mobile as you age! Regularly including all 4 types of exercise will give you a wide range of real-life benefits. Endurance activities help you: • Keep up with your grandchildren during a trip to the park. • Dance to your favorite songs at the next family wedding. • Rake the yard and bag up the leaves.

Quick Tip Be sure to wear sturdy shoes that give you proper footing. For more information, visit: the-right-fitness-shoes-and-clothes/ Safety • Walk during the day or in well-lit areas at night, and be aware of your surroundings. • To prevent injuries, be sure to use safety equipment. • Dress in layers when exercising outdoors so you can add or remove clothes if you get cold or hot. • Be sure to drink plenty of liquids when doing any activity that makes you sweat. • Do a little light activity to warm up and cool down before and after your endurance activities. Source: National Institute on Aging at NIH

Real Life Benefits of Exercise and Physical Activity

Flexibility exercises make it easier to: • Bend down to tie your shoes. • Look over your shoulder as you’re backing out of the driveway. • Stretch to clean hard to reach areas of the house.

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Community Calendar Pull out this handy calendar section for October 2019 to keep with you

October 2, Wednesday 2:30 – 4 p.m., LGBTQI Grief Support Group

1 – 2 p.m., Peer Support Group, ALOHA - Adult Loss of Hearing Association Every Tuesday. Free. Adult Loss of Hearing Association, 4001 E. Ft. Lowell. Contact: 795-9887 or 1:30 – 3:30 p.m., Seniors’ Dance Every Tuesday. Live music by Ken Novak & Ron Wagner, $3.00 members, $4.50 non-members. Udall Center, 7200 E. Tanque Verde Rd. Contact: 551-6154 3 – 4:30 p.m., FREE Individual and Group Support Counseling for Survivors of Abuse, Financial Exploitation, and Neglect Call for Intake. Deena Stewart-Hitzke, c. EdD – Administration of Resources and Choices Office: 623-3341 or cell 358-3887 or visit 3 – 4:30 p.m., GRATIS Apoyo Individual y de Grupo Asesoramiento para Sobrevivientes de Abuso, Explotación Financiera y Negligencia Llamada para Intake. Martha Cruz – Administración de Recursos y Opciones 623-9383 ext. 1009 or



A safe and accepting place to share about grief and loss. Sponsored by Soreo Hospice and Senior Pride. Every other Wednesday (except holidays). No charge. Must call to RSVP Tuesday before by 3 p.m. Soreo Hospice, 2475 E. Water St. Contact: 547-7000 or 5 p.m. – 6:30 p.m., Survivors of Suicide Support Group Wednesdays. Eight week series - Oct. 2 - Nov. 20. There is no charge to attend this group series. Casa de la Luz, 7400 N. Oracle Rd., Bldg. 7760 (Conf. Center). Group size is limited, so please contact us as soon as possible. Contact: 544-9890 5 p.m. – 7 p.m., Tucson Singletarians (See page 21) 6 – 9 p.m., Lupus Foundation of Southern Arizona Support Groups Are you or someone you know struggling with Lupus? Come join us for a supportive discussion about Lupus, its signs, symptoms, and coping strategies. Coffee Talk Support Group every first Wednesday of the month, 6pm- 9pm. Lupus Foundation of Southern Arizona, 4602 E Grant Rd. Contact: 622-9006 or visit October 3, Thursday 8 a.m. – 1 p.m., Exercise Class, Line dancing, Qi gong, Tai Ji followed by Mahjong and light lunch Lunch and free play at 12:00 p.m. Tucson Chinese Cultural Center, 1288 W. River Rd. Contact: Patsy Lee, 292-6900

All calendar listings are posted on for the months remaining in 2019. Click on: • Events calendar (bottom of page) • Search events Enter: • Date range • Category - Pima Council on Aging Listings are subject to change October 1, Tuesday 8 a.m. – 3 p.m., Golden Age Club #1 Every Tuesday. Randolph Recreation Center, 200 S. Alvernon Way, Performing Arts Bldg. Contact: 791-4560 9 a.m. – 3 p.m., Sunnyside Senior Club Every Tuesday. El Pueblo Senior Center, 101 W. Irvington Rd. Contact: 791-7461 9:30 a.m. – 11:30 a.m., Kin Support Group Every Tuesday, for Kinship Caregivers.

visitar 6 – 7 p.m., Tucson Tuesday Laughter Yoga Every Tuesday. Come laugh with us for peace, healing and maybe even flat abs! Free! Everyone is welcome. All ages and abilities! Quaker

K.A.R.E. Family Center, 220 E. Speedway Blvd. Contact: 323-4476 9:30 a.m. – 1 p.m., Tucson Society of the Blind (TSB) Every Tuesday. Bring a sack lunch. Christ Presbyterian Church, 6565 E. Broadway. Contact: Barbara, 298-2427 or Tom, 721-1019 or visit

Meeting House, 931 N 5th Ave. Drop-in or call: Loti, 490-5500

7 p.m. – 8 p.m., ALOHA - Adult Loss of Hearing Association, Evening Support Group Every Tuesday. Adult Loss of Hearing Association, 4001 E. Ft. Lowell. Contact: 795-9887 or

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Pima Council on Aging

Community Calendar Pull out this handy calendar section for October 2019 to keep with you

9:30 – 11:30 a.m., Peer - LED Kinship Caregiver Support Groups Come be supported by others sharing a similar journey of caring for kin children! ¡Venga a recibir apoyo de personas que comparten el camino de crianza de niños familiares! Studies show that peer-led support groups improve outcomes for kinship families. Los estudios han comprobado que la participación en grupos de apoyo mutuo mejoran los resultados para el cuidado de familiares. SUPPORT GROUP DAY & TIME • Grupo de apoyo mutuo, 1er y 3 er lunes del mes: 6-7:30 p.m., cuidado de niños disponible • Monday Night, 2nd & 4th, 6-7:30 p.m., childcare available • Tuesday Morning, 9:30-11:30 a.m., childcare is available only on non-school days • Children of Incarcerated Parents, 1st & 3rd Thursday, 5:30-7:30 p.m., call to register, childcare available • Green Valley, 3rd Friday of the month,10 a.m.-12 p.m., Green Valley Public Library, childcare available This program was partially funded through a contract with Pima Council on Aging, utilizing funds from the Arizona Department of Economic Security. KARE Family Center, 220 E. Speedway Blvd. Contact: 323-4766 10 a.m. – 3 p.m., Jacobs Park Seniors 50 and older welcome. Join us every Thursday. Games, pinochle, hand & foot canasta, coffee & snacks. Jacobs Park YMCA on Fairview Ave. Contact: Kathy, 292-2666 10:30 a.m. – 3 p.m., The Embroiderers’ Guild of America Tucson Chapter Every Thursday. Ellie Towne Flowing Wells Community Center, 1660 W. Ruthrauff Rd. Contact: Linda, 398-7268 or visit 11:30 a.m. – 1:30 p.m., Mid-America Club First Thursday unless falls on a Holiday, lunch (cost for lunch). All present/past

residents of Mid-states welcome. Contact: Marilyn, 792-2333 or Judy, 370-2675 12:30 – 2:30 p.m., Reading For Pleasure First Thursday of each month. Tucson City Council Ward 6 office, 3202 E. 1st St. Contact: Henry, 795-1584 or 6 – 8 p.m., Survivors of Suicide Tucson – Support Group 1st & 3rd Thursday. Catalina Methodist Church, 2700 E. Speedway, Bldg. H-30. Contact: 323-8660 or October 5, Saturday 1 – 3:30 p.m., National Federation of the Blind (NFB) Southern Arizona Association for the Visually Impaired, 3767 E. Grant Rd. Contact: Sami, 903-1190 or Bob, 733-5894 or 1 – 3 p.m., Arizona Senior Pride presenting Words of Wisdom V: Poetry by LGBTQI Elders Supported by the UofA Poetry Center Featured poet: Rebecca Seiferle and Community Elder Poets: Shawn Finn, Karen Hanson, Edwin Holliday, Lola Lai Jong, Joan Larkin, Randolph, Felicitas Sokec, Curt Stubbs, TC Tolbert, James Uhrig, Joy Valerius. Thornhill Lopez Center on 4th, 526 N. 4th Ave. (Free parking on weekends) Refreshments, free admission, wheelchair accessible, please do not wear scented products. Contact: 312-8923, Facebook: soazseniorpride, website:, Email: info@ October 6, Sunday Noon – 2 p.m., Reach for the Stars workshop - for LGBTQ+ older adults (and youth) The Reach for the Stars workshop is an opportunity to express yourself through

dance, achieve personal growth and inspire others to do the same. This workshop is a unique chance for seniors in our community who are looking to stay active, break a sweat and reach for the stars! Michael will be conducting a beginner and intermediate level dance class. Offered by Colby Olsen Foundation. The Historic Y, 738 N 5th Ave. Visit 3:45 – 5 p.m., Gamblers Anonymous (GA) Every Sunday. Streams in the Desert Lutheran Church - Room A, 5360 E. Pima St. Contact: Susan, 747-5018 4 – 5 p.m., Clutterer’s Anonymous (CLA) Every Sunday. Streams in the Desert Lutheran Church - Room B, 5360 E. Pima St. Contact: Wendy, 888-0088 October 8, Tuesday 10:30 a.m. – 2 p.m., Pima & Swan Seniors Club 2nd and 4th Tuesdays. Fun, fellowship and friendship. Local Church, Call for more information. Contact: 444-4714 October 9, Wednesday 2:30 – 3:30 p.m., Alzheimer’s Association Support Group

2nd & 4th Wednesdays. Pima Council on Aging, 8467 E. Broadway Blvd. Contact: Robin, 373-0349 October 10, Thursday 10:30 a.m. – noon, The Tucson Retirees of AFSCME Donna Liggins Center, 6th Ave. off of Grant. Contact: Vikki, 904-0785 or Peggie, 609-3037

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Pima Council on Aging

Nunca Es Demasiado Tarde ¡Saca esta práctica sección de 4 páginas para que te acompañe! ¿Debería renunciar a mi empleo para cuidar a mi ser querido? Por Deb Seng , especialista en apoyo al cuidado de la familia, PCOA

que alguna vez cuidó de usted. • La satisfacción de saber que ha contribuido a la calidad de vida de su ser querido. • Tener recuerdos significativos que se podrán atesorar mucho tiempo después de que su ser querido ya no esté con usted. Asimismo, los familiares que están contemplando dejar su empleo para dedicarse al cuidado de una persona deben evaluar a fondo el impacto económico de tal decisión. Pueden simplemente comparar la pérdida del salario con el costo del cuidado profesional. Pudiera parecer que quedarse en casa con un adulto mayor es la opción más económica. Sin embargo, un análisis más de cerca pudiera revelar que es mejor seguir trabajando y contratar a un profesionista según los cuidados que necesite su ser querido. Los beneficios de seguir trabajando fuera de casa pudieran ser: • Contribuir a una mayor seguridad social, pensión y beneficios de jubilación a futuro. • Conservar las prestaciones médicas que ofrece su empleador, incluyendo cobertura médica, dental, de la vista y por discapacidad. • Mantener el acceso a las prestaciones que ofrece el empleador, incluyendo apoyo con cuidadores, asesoría jurídica y programas de apoyo al empleado. Por último, dejar un empleo para dedicarse en tiempo completo a cuidar a una persona puede representar un cambio considerable en el apoyo y los contactos sociales. En el trabajo, usted cuenta con una red social integrada donde puede participar en conversaciones cotidianas, al ir por el café, así como en eventos ocasionales después del trabajo. Sin

embargo, si usted está a cargo del cuidado de una persona, tal vez disponga de menos tiempo o energía para dedicarle a estos contactos, así como menos experiencias para compartir. A la vez, el cuidar a una persona le brinda la oportunidad de forjar nuevas relaciones y elaborar un equipo de apoyo tanto para usted como para su ser querido. De hecho, una importante estrategia para el éxito en el cuidado de una persona es crear un equipo de atención. Un sólido equipo de cuidados está integrado por personas comprometidas con usted como cuidador y con su ser querido, y pudiera incluir a las siguientes personas: • Miembros de la familia • Amigos y vecinos • Médicos, farmaceutas y trabajadores médicos • Integrantes de organizaciones civiles • Voluntarios de agencias de servicio social • Contactos religiosos en la comunidad • Profesionistas de agencias que atienden a adultos mayores Pima Council on Aging es su colaborador profesional en la planeación del cuidado de su ser querido en la tercera edad. De hecho, ofrecemos grupos de apoyo, clases y talleres (descritos en las siguientes páginas) para ayudarle a tomar decisiones y ponerlo en contacto con otros recursos. Si desea orientación personalizada, también puede llamar a la línea de ayuda de PCOA al número (520) 790-7262 para solicitar una cita personal con un especialista en apoyo al cuidado de la familia. Aunque no podemos indicarle si debe renunciar a su empleo para dedicarse a cuidar a su ser querido, sí podemos ofrecerle observaciones e información importante para que tome la mejor decisión para usted y su ser querido.

En los Estados Unidos una tercera parte de las familias cuida diariamente a un adulto mayor. De estos cuidadores, más de la mitad también trabaja tiempo completo fuera de casa. Equilibrar las tareas de cuidado con las responsabilidades laborales puede dejar a las personas cansadas, frustradas y estresadas, a menudo preguntándose si deberían renunciar a su empleo para cuidar a su ser querido. Cuidar a un ser querido puede ser un beneficio y también un reto. La decisión de abandonar un empleo de tiempo completo para ofrecer cuidado completo implica varias consideraciones. A menudo los cuidadores se basan en sus sentimientos, demostrando amor y lealtad a su ser querido. Sin embargo, las mejores decisiones incluyen un análisis honesto sobre los costos y beneficios del cuidado en el aspecto emocional, económico y social. Para quienes están considerando dedicarse en tiempo completo a atender a una persona, pudiera ser útil comparar su actual estado emocional con una cuenta bancaria, identificando el origen de los depósitos y hacer un balance con los “gastos” afectivos. ¿Tiene usted un saldo positivo o está acumulando deudas emocionales? ¿Tiene usted antecedentes con su ser querido que respalden su cuenta emocional o deje sus sentimientos en quiebra? Si su cuenta emocional está constantemente “en números negros”, probablemente obtenga los beneficios económicos de cuidar a su ser querido. Algunos de los beneficios de brindar cuidados son: • Encontrarle sentido a regresar el cuidado y atención al ser querido

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Pima Council on Aging

Nunca Es Demasiado Tarde

Elección 2019: ¡VOTE el 5 de noviembre de 2019! ¡Ya se acerca la elección general en la ciudad de Tucson para elegir alcalde! Las boletas de la elección general se deben regresar por correo el 30 de octubre de 2019. Sin importar por quien vote, es importante que su voz sea escuchada. La ciudad de Tucson anima a todos los residentes a votar por correo, sin embargo, las siguientes casillas permanecerán abiertas desde las 6:00 a. m. a las 7:00 p. m. el 5 de noviembre: • Departamento de Vivienda y Desarrollo para la Comunidad: 320 N Commerce Park Lp • Morris K Udall Regional Center: 7200 E Tanque Verde Rd • Donna R. Liggins Recreation Center: 2160 N 6th Ave • William Clements Recreation Center: 8155 E Poinciana Dr • El Pueblo Senior Center: 101 W Irvington Rd • Parks and Recreation Administration Randolph Park: 900 S Randolph Way. La Secretaría Municipal de la ciudad de Tucson también permanecerá abierta desde el 11 de octubre hasta el 4 de noviembre de lunes a viernes de 8:00 a. m. a 5:00 p. m. y el 5 de noviembre de 6:00 a. m. a 7:00 p. m. Dichas oficinas se ubican en el 800 E 12th St. ¡Acompaña a PCOA a una presentación gratis de Coco! ¡PCOA presentará la película Coco de Disney Pixar en el nuevo centro Katie Dusenberry Healthy Aging Center! Acompáñanos el 7 de noviembre a las 4:00 p. m. en el 600 S. Country Club Rd. para conocer más sobre los servicios de PCOA y disfrutar de una película familiar. La película se presentará en inglés con subtítulos en español. ¡Esperamos que acompañe en una divertida noche familiar con comida gratis! Los lugares están limitados y estarán disponibles por orden de llegada. Confirme su asistencia en esta página:

La importancia de Medicare para adultos mayores

En 1965 el presidente Lyndon B. Johnson promulgó la ley para la creación de Medicare y Medicaid. Hoy en día, más de 60 millones de estadounidenses de 65 años o más, así como personas con discapacidades de efecto a largo plazo que cumplen los requisitos, dependen de Medicare para su cobertura médica.

Medicare es un importante factor en el bienestar y en la estabilidad económica de adultos mayores, así como un beneficio en cuyo sistema ya han aportado. Como programa estatal de asistencia sobre seguro médico (SHIP, por sus siglas en inglés) del condado Pima, PCOA ofrece a nuestra comunidad asesoría objetiva y gratuita sobre seguro médico. Sabemos lo complicado que puede ser tomar decisiones sobre Medicare y hemos visto de primera mano algunas insuficiencias del programa. Incluso con Medicare, la atención médica puede ser costosa. Un estudio de la fundación Kaiser Family publicado el año pasado reveló que en el año 2013 el beneficiario promedio de Medicare pagaba $5,503 en costos de atención médica y desde entonces los costos han aumentado. Dichos costos incluyen primas mensuales y servicios como cuidados a largo plazo, anteojos o lentes de contacto, prótesis auditivas y trabajos dentales que no cubre Medicare. Medicare ha estado recibiendo atención adicional considerable con las recientes propuestas nacionales de cuidado médico tales como Medicare for All (Medicare para todos) que han debatido grupos y candidatos. Muchas de estas propuestas cubrirían parte de los vacíos existentes, lo que sin duda beneficiaría a adultos mayores y a personas con discapacidades de efecto a largo plazo. A la vez, es importante que los principales preceptos de Medicare sigan vigentes. Como defensores de personas de la tercera edad, tenemos la responsabilidad de trabajar para garantizar que el buen cuidado que actualmente reciben no caiga en una mediocre cobertura universal.

(Continúa en la página 17)

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Pima Council on Aging

Nunca Es Demasiado Tarde

Lo que necesita saber sobre el censo ¡El censo del 2020 está más cerca de lo que piensas! A continuación te damos un rápido repaso de lo que es y por qué es esencial que todos seamos contados. Todos cuentan Se trata de $675 billones La información obtenida en el censo

La importancia de Medicare

(Continuación de la página 16)

Constantemente vemos en el Congreso propuestas de políticas que cambiarían o debilitarían el sistema de Medicare, incluyendo varias en los últimos años. Durante este periodo de inscripción abierta, a medida que analizamos el impacto que tiene Medicare en nuestra salud y en nuestra seguridad económica, le animamos a que hable con sus representantes electos sobre el importante rol que tiene Medicare en su vida. Si usted es derechohabiente de Medicare, su historia personal pudiera tener un gran efecto en la forma de pensar de quienes lo representan en el gobierno. Visite la página para compartir fácilmente sus opiniones sobre la importancia de mantener el servicio de Medicare para adultos mayores y para personas con discapacidades de efecto a largo plazo. Le animamos también a estar atento(a) a su servicio de Medicare; revise sus estados de cuenta y permanezca alerta a las señales de fraude. Por último, recuerde que el excelente personal de PCOA y sus voluntarios certificados están para ayudarle con su plan, así como problemas de reclamo o fraude durante este importante periodo de inscripción abierta y durante todo el año. Los servicios están disponibles en español. Llame a nuestra línea de ayuda para conocer más.

El censo cuenta a cada persona viviendo en los Estados Unidos solo una vez y en el lugar correcto. Está en la constitución La constitución de los Estados Unidos requiere un censo cada 10 años. El censo cubre el país entero y todos los que viven ahí. El primer censo fue en 1790. Se trata de representación justa Cada 10 años, los resultados del censo son usados para redistribuir la Cámara de los representantes y así determinar cuántos asientos cada estado recibe. Los residentes usan el censo para apoyar iniciativas de la comunidad relacionadas con la legislación, calidad de vida y defensa del consumidor. El gobierno local El gobierno local usa el censo para seguridad pública y preparación para Los negocios usan la información del censo para decidir dónde construir fábricas, oficinas, y tiendas, las cuales crean trabajos. Promotores In mobiliarios Promotores inmobiliarios usan el censo para construir hogares nuevos y revitalizar sectores más antiguos. emergencias. Los negocios

determina como más de $675 billones de dólares serán gastados, apoyando a tu estado, país y programas vitales en tu comunidad. Se trata de la redistribución de distritos Después de cada censo, oficiales del estado usan los resultados para delinear los límites de sus distritos legislativos del Congreso y del Estado, adaptándose a los cambios de población. Participar es tu deber civil Tu información es confidencial La ley federal protege tus respuestas en el censo. Tus respuestas solo pueden ser usadas para producir estadísticas. Por ley, no podemos compartir tu información con agencias de control de inmigración, agencias policiacas o permitir que se use para determinar su elegibilidad para beneficios gubernamentales. ¡Tú nos puedes ayudar! ¡Tú eres el experto! Necesitamos tus ideas sobre la mejor manera para contar a todos en tu comunidad. El censo del 2020 va a ser más fácil que nunca En el 2020, podrás responder al censo en línea.

Participar en el censo es un requisito: Es una manera de participar en nuestra democracia y edecir “YO CUENTO”. La información del censo se usa de muchas maneras Los residentes

W. Mark Clark President & CEO

October 2019, Never Too Late | Page 17

Pima Council on Aging

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