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Sleep Ergonomics and Back Pain

Written by Dr. Matt Smith, DC on . Posted in Families Today.

“A healthful pillow is designed to keep the spine in natural alignment, which minimizes stress on the body.”

Sleep Ergonomics

“Sleep ergonomics” refers to our postures and positions during sleep–which either help us rest safely and comfortably or stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping positions matter. Poor-quality sleep is proven to negatively affect overall health.

Positions to Reduce Back Pain

It is possible to take strain off your back by making simple changes in your sleeping position. The healthiest sleeping position is on your side. If that is how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and-needles sensation.

Instead, try crossing them in a braced position. (If tingling persists, talk to your doctor of chiropractic about other potential causes and options.)

If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature. You might try placing a small rolled towel under the small of the back for more support. Be aware that sleeping on your stomach is generally not the best for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn’t cause back strain. Otherwise, try sleeping without a head pillow.

Mattresses and Pillows

Your mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day’s activities.

The best mattresses are designed to conform to the spine’s natural curve and keep the body in alignment. Beyond that, your mattress choice is highly subjective. You must find the one that works best for you. Look for one that is firm enough to support your spine in a side-lying position, but soft enough that it feels good to your skin. A mattress that is too firm may irritate bony prominences of the hips and shoulders. Use of a 1-2 inch foam topper can make a firm mattress more comfortable.

Mattress Maintenance

To prevent uneven wear, manufacturers have traditionally recommended flipping or rotating a mattress every few months. That may still work for some models; however, many newer mattresses are made to be slept on one side only, and still others are designed to provide specific support to the head and upper body compared with the lower body. In such cases, even turning the mattress would not be advised. Make sure you know the recommendations for your specific mattress.

If possible, replace your mattress after five to seven years of regular use. If you feel springs, bumps or dips beneath the surface when you are lying on the bed, or you unintentionally roll toward the middle of the bed, it’s time to go shopping for a new mattress. A worn-out mattress can reduce quality of sleep and make back problems worse. You may also find that the mattress is to blame for insomnia if you find yourself sleeping better when you are away from home—in a hotel, for example.

Ergonomic Pillows

An ergonomic pillow is designed to accommodate the user’s sleeping position and to minimize any associated tension that may result from prolonged time spent in one position. Ergonomic pillows are shaped differently from regular pillows. They are often made of foam or similar form-retaining material that offers greater support.

Most ergonomic pillows are used for sleep, although some are used for lower back support while sitting. They vary in size from small neck pillows used for long car trips or flights to very large full-body pillows, meant to cradle the entire body during sleep.

A healthful pillow is designed to keep the spine in natural alignment, which minimizes stress on the body. Most people do not maintain neutral positions while they sleep. This creates tension at problem spots like the neck and the lower back, resulting in pain in either or both of these areas. An ergonomic pillow can often correct such problems.

A pillow of the wrong size can cause or aggravate neck and shoulder problems. When you sleep on your side, the pillow should fill the space between the head and mattress so that the cervical spine is in line with, and an extension of, the spine. The pillow should support the head, neck and shoulders and adapt to the contours of these areas. This will optimize your sleeping position throughout the night. A pillow also should be hypoallergenic.

Trouble Falling Asleep at Night?

In addition to a comfortable mattress and the right pillow, there are several things you can do to enhance your ability to fall asleep successfully each night.

•Be consistent. Go to bed at the same time every night and get up at the same time every day, even on weekends and vacations.

•Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.

•Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.

•Avoid large meals, caffeine, and alcohol before bedtime.

•Be sure to move! Being physically active during the day can help you fall asleep more easily at night.

Dr. Matt Smith has been a Chiropractor in Saratoga Springs for 36 years. He and his daughter Dr. Kevy Smith Minogue can be reached at 518-587-2064 or at MySaratogaChiropractor.com.

Saratoga Senior Center Calendar

Written by Saratoga TODAY on . Posted in Families Today.

February Events at the Center! 

Open to the Public:

An Afternoon with Bob Kovachick

Wednesday, February 15 • 1 p.m.

Bob Kovachick has had an illustrious career spanning more than 50 years of keeping families informed, prepared, and safe as WNYT NewsChannel 13’s chief meteorologist. Light fare served. Please sign up in advance $10. Sponsored by CDPHP.

Long-Term Planning Expo 

Thursday, February 23 • 10 a.m. – 12 p.m. 

Hear brief presentations and meet with representatives from Advisors Insurance Brokers, Burke Funeral Home, Herzog Law Firm, KeyBank, and more. Get updates on the latest in long-term planning from estate planning, mortgages, financial planning, and more. Sponsored by Highmark Northeastern New York.

SilverSneakers and Renew Active Expo 

Thursday, February 23 • 1:30-3:30 p.m. 

How can you get free classes at the Senior Center and the YMCA? Meet with Medicare Advantage representatives about SilverSneakers and Renew Active eligibility. Meet with Aetna, CDPHP, Highmark, Humana, and WellCare. Sponsored by Key Bank.

To-Go Meals from Pal’s Meals To Go 

Prepared meals you just have to heat up. Pick up any time Monday or Tuesday between 9:30 & 3:30 pm.

Monday Feb. 13 & Tuesday, Feb.14:
Stuffed Peppers with a side of Green Beans 

Tuesday Feb. 21: Meat Lasagna 

Monday Feb. 27 & Tues. Feb. 28:
Meatloaf with Mashed Potatoes and Peas

Call or stop by the front desk to order. Orders must be placed by noon the Friday prior. $12 per dinner.

MEMBER EVENTS:

Aetna Medicare Advantage Presentation

Information Tables with Aetna Agent:
Wednesday, Feb.15 & Friday, Feb. 17 • 10 a.m. -12 p.m.

Aetna Medicare Advantage plans include extra benefits and services that focus on your total health. “Let’s Talk Medicare.” Join us for a free, no-obligation session where you’ll learn how Medicare works and find out what coverage and benefit options are available. 

Beat the Winter Blues Party! 

Thursday, February 16 • 2 p.m. 

If the winter blues has you feeling down, grab your favorite summer attire (optional) and warm up at the center. Let’s heat up the dance floor with Bobby Dick & Susie Q! Don’t miss this fun band! Summer party food will be served! Please sign up. $10. Sponsored by MVP. 

New Member Social Hour
facilitated by Jamie, our UAlbany, MSW Intern  

Tuesday, February 21 • 2-3 p.m.

Calling all new members! Join us for a fun, friendly social hour where you can meet other members. Conversation, fun, and laughs. Please sign up. 

Die Cut Handmade Cards
facilitated by Lucy Paonessa

Wednesday, February 22 • 2 p.m.

Make unique greeting cards using paper die cuts. Personalize your card by gluing the die-cut sentiments and shapes. Please sign up. $5 materials fee.

Tarot Card Reading

facilitated by Mary Shimp 

Thursday, February 23 • 10 a.m. -2 p.m.

Do you have some unanswered questions about your life? A tarot card reading provides insight into what the future holds. Call for a 15-minute appointment. $5 donation.

Beading Workshop facilitated by Jerry Matthews

Monday, February 27 • 1:30 p.m. 

Whether you are just beginning or an experienced beader, join Jerry to create beautiful and one-of-a-kind jewelry. Please sign up, seating is limited. $10 materials fee.

Trivia Night! 

Monday, February 27 • 5:15 p.m. 

“Where all those useless facts you’ve been collecting can finally come in handy!” Pizza bites served. Bring your own beverage. Join us for a fun and friendly competition! Please sign up, seating is limited. $5.

Book Club at The Center 

Tuesday, February 28 • 3 p.m.

New Members Welcome! February Book: The Sweetness of Water by Nathan Harris. Debut novelist Nathan Harris creates an unforgettable cast of characters, depicting Georgia in the violent crucible of Reconstruction. Equal parts beauty and terror, as gripping as it is moving, The Sweetness of Water is an epic whose grandeur locates humanity and love amid the most harrowing circumstances. March Book: The Elephant of Belfast by S. Kirk Walsh. Please sign up.

Dine In Dinner with Old Bryan Inn 

Tuesday, February 28 • 5:30 p.m.

Chicken Marsala. Dinners are held at the Senior Center. $12 per dinner. Please sign up, seating is limited.

Van Trips in February 

Troy Savings Bank – Tuesday, February 14

Music at 12 p.m. The Bleeker Consort, Medieval and Renaissance Music featuring Themes of Love, An early music consort formed in 1988, specializing in medieval, renaissance, and baroque music. Lunch: 110 Grill, Latham. Pay $10 at sign up, the concert is free. Bring money for lunch. Leave the Center at 10:45 a.m. Return at about 3 p.m.

Lunch Bunch at Druthers, Clifton Park 

Tuesday, February 21

A local favorite dedicated to making great beer and food. Enjoy their newest location. Pay $10 at sign-up. Bring money for lunch. Leave the Center at 11 a.m. Return at about 2 p.m.

The Clark Museum, Williamstown, MA 

Friday, February 17

Enjoy a guided tour of the Clark Museum. In 1950 Sterling and Francine Clark chartered the Sterling and Francine Clark Art Institute as a home for their extensive art collection. The Clark has built upon this extraordinary group of works to become one of the most respected art museums in the world, known for its intimate galleries and stunning natural environment. Lunch at the Purple Pub. Pay $25 at sign up.

Adirondack Salt Cave, Glens Falls 

Friday, February 24

This man-made Himalayan Salt Environment is intended to reproduce the unique microclimate and healing properties of the deep salt caves within the Himalayan Mountains that have been used for centuries for their incredible effects. This is a safe and effective way of using salt’s natural antibacterial, anti-inflammatory, and super absorbent properties to provide relief for respiratory and skin conditions. Lunch at the Harvest Restaurant. Pay $30 at sign-up. Please bring money for lunch. Must sign up by February 17. Leave the Center at 10 a.m. Return at about 2 p.m.

Get Ready For Tax Season

Written by Stephen Kyne, CFP Sterling Manor Financial on . Posted in Families Today.

It’s everyone’s favorite time of year: Tax Time! While it may seem like the book are completely closed on 2022, there may still be some things you can do to reduce your liability, as well as steps you can take to better manage your taxes for 2023. 

If you own a business that is structured as a pass-through entity, like a Partnership or an S-Corp, you might want to consider electing to pay the New York State Pass Through Entity Tax (PTET). This election could effectively allow you to pay your NYS income tax through your business, thereby getting around the federal limit on the personal deductibility of your state and local tax payments, which is currently capped at $10,000. Since the payment would be a business deduction, it would reduce your net income, and thereby reduce your federal tax liability. Your business MUST elect each year, by March 15th.

You might not realize but you may be able to make contributions to your Roth IRA for 2022 up until the earlier of your tax filing date, or April 15th.  If eligible, the contribution limit is $6,000 ($7,000 for those age 50+), but don’t be discouraged if you are not able to fully fund your account for the year. Every bit you can save will help provide for your lifestyle in retirement, so a partial contribution is better than no contribution at all. 

Just because one spouse may be a homemaker or already retired, doesn’t mean that they can’t take advantage of a Roth IRA.  IRS rules also allow for contributions to an account for a homemaker or retired spouse, as long as the working spouse has sufficient earned income, even if the spouse is older than 72.

Since Roth IRAs can provide tax-free distributions and are not subject to Required Minimum Distributions at age 72, they can be an extremely beneficial retirement funding option!

If you’re looking for a tax deduction today, consider contributing to a Traditional IRA instead. The limits are the same, and your contribution can be tax-deductible for 2022 if made prior to the earlier of your filing date or April 15th. If you have access to a retirement plan at work, however, your ability to deduct traditional IRA contributions may be limited or eliminated. 

Anyone whose earned income is reported to them on a form 1099, K1, or other similar non-employee form, may be eligible to establish and fund a retirement plan for 2022. The IRS rules allow this to be done up until the filing deadline (including extensions) for the previous year. Popular plan options include a SEP IRA and Individual 401k.

For those who are self-employed, and don’t have access to a retirement plan through an employer, you may think you’re being disadvantaged when it comes to saving for retirement. The opposite, however, may be true. As a self-employed person, you could have the options of contributing up to $61,000 to a retirement plan for 2022, and deducting the full contribution! 

A SEP IRA can allow you to contribute up to 25% of your income with a maximum contribution of $61,000, and can be appropriate for business owners with high income and no employees. Because of the 25% limitation, your income would need to exceed $244,000 in order to fully contribute.

An Individual 401k has the same funding limit of $61,000 for 2022, however there is not a 25% limitation. Those over age 50 could contribute an additional $6,500.

Individual 401ks require more in the way of record keeping and compliance, so they can be more expensive and cumbersome than a SEP IRA. Remember, you don’t have to be able to fully fund a plan for it to still make sense. Don’t rule out an Individual 401k because you can “only” afford to contribute $30,000 to it.

You may have missed the boat on other types of retirement plans for 2022, but there is still time to elect plans for 2023. If you’re a business owner, you may want to explore establishing a 401k plan, profit sharing plan, or SIMPLE IRA for your business. 

The mail this year has been notoriously slow so, while you may be tempted to run out and file right away, be sure to double check that you’ve received all of your expected tax documents. Also be sure to check that none of the documents you’ve received are marked “DRAFT”. 

As a point of disclosure: Your circumstances are unique and tax regulations can be very complex. Before implementing any tax strategy, we recommend working closely with your Certified Financial Planner® Professional and tax preparer to determine eligibility and funding limits, and to help ensure your retirement funding and tax strategies comply with all appropriate regulations and meet your needs.

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial in Saratoga Springs and Rhinebeck. Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, an SEC registered investment advisor or Cadaret Grant & Co., Inc. Sterling Manor Financial and Cadaret, Grant are separate entities.

The Way Life Is Now

Written by Katherine Morna Towne on . Posted in Families Today.

Sometimes I would read things by older mothers when I was a younger mother with all tiny babies, things about how much easier things were for them now that their kids were older, and even though I sometimes allowed myself to imagine the days when I would be writing things like that, mostly I tried to keep a disinterested distance so as not to fall into a pit of despair (despite the fact that I had dreamed about and hoped for those baby days my whole life, and miss them terribly now that they’re gone!). Those years were just a lot of “one foot in front of the other and keep moving forward.” It was such good work! Taking care of babies — taking care of anyone who can’t take care of themselves — is such good work. Many times I reminded myself that loving others in this way makes a real difference in the world, truly makes the world a better place, which is what we all want, right? But oh man. It is hard.

I think the very hardest days for me were when I wasn’t feeling well, whether because of pregnancy or illness. I’ve never been good at dealing with discomfort or pain; all I want to do is lay down and sleep until I feel better. I certainly do not want to get myself up to make food for others, or deal with potty issues, or change diapers. I definitely do not want to break up squabbles or deal with monitoring timeouts or feel endlessly guilty because I kept the TV on for the kids all day while I tried to rest. I don’t want to remind little people to do their homework, and I don’t want to deal with the unending laundry and dishes. 

I would count the seconds until my husband got home from work and could take over the majority of everything, but even then, I have so many memories of feeling absolutely rotten but still needing to nurse the baby, or of having to put the boy to bed who wouldn’t go peacefully for anyone but me. I have vivid memories of feeling so sore from feverish achiness but still I had babies and little boys draped on me, rubbing themselves all over my sensitive skin. (I will say that I was always grateful my little guys never seemed to care one bit if I wasn’t showered and if my clothes were dirty, they just wanted to be close to me.)

I’m actually writing this as I’m getting over a bug, which is probably why these kinds of memories are so fresh in my mind. This time, I’m the older mom writing about how, now that the kids are older, things are so much easier! Yesterday I could barely get out of bed, today I feel only a little better. But it’s been fine! Even my youngest can get himself something to eat and take himself to the bathroom, and he’s fantastic at playing contentedly with Legos for hours. It’s amazingly different from how it was even a year ago! Last year at this time, my youngest was still in diapers and still using a pacifier every second of the day and night. The truth of “long days and short years” never ceases to amaze me.

There are other things that have struck me as part of this new “older mom” life recently that I actually wrote down in a notebook so I wouldn’t forget: how I don’t have to worry about waking the baby up with flushing the toilet at night, or how I can put older boys in charge and run upstairs to take a shower instead of waiting all day for my husband to come home, or run out on an errand without getting everybody into boots and winter coats to do so. I saw a mom in line at the Starbucks at Target the other day — she had a bunch of little ones strapped into her cart and something about the whole thing made me think she’d gotten the kids all out of the house and into Target just for the coffee, which sounds insane from my current perspective but it only took me a minute to remember being in that very spot and thinking, “A nice coffee is exactly what will perk up my day right now, and I’m willing to get everyone dressed and out of the house just for that.” Those “long days and short years”!

Of course, now that things are easier — now that I can take care of myself the way I’d like to — I have other things to deal with, like how the longer I lay in bed or on the couch, the sorer my body feels. Or how the more rest I get during the day, the less peaceful my night will be. All of that is evidence to me that my ability to handle what I used to handle is greatly diminished — funny how that happens! I wouldn’t trade those earlier years for anything! But I’m becoming more and more peaceful with life the way it is now.

Kate and her husband have seven sons ages 18, 16, 14, 12, 11, 8, and 4. Email her at kmtowne23@gmail.com.

5 Tips to Manage Stress & Anxiety for a Happy Healthier You

Written by Franesa Pyle on . Posted in Families Today.

Scientific research has shown that stress has a negative impact on the brain, nerves, muscles, joints, heart, digestive and reproductive system and can lead to a variety of physiological disorders and diseases in the body. Whether you are a parent, a student or a career professional, chances are you’ve encountered stress. When we’re stressed out, over-extended and exhausted we only half show up for our lives. We are built to withstand some stress, but chronic stress can be damaging not only to ourselves, but in other aspects of our lives, our families and our careers.

While you’re settling into your New Year’s resolutions, make yourself a priority in 2023, by following these five tips for a healthier, happier you.

#1: Be Gentle with Yourself

Try not to overload yourself with unreasonable goals. While life will always give us some sort of stress, you can always make conscious decisions to treat yourself with kindness. When you are faced with situations or experiences that may cause you stress – try to avoid worrying or burdening yourself with thoughts that cause unnecessary pressure, instead shape the quality of your thoughts towards positive thinking. When life becomes hectic, try making an itemized list and prioritize tasks by importance. Decide which items on your list don’t absolutely need to be done today, or even, at all. Can some items be reprioritized for a later date, delegated to coworkers, friends or your family? Take a step back and look at where you can ask for help, or how you may simply rethink how to accomplish your tasks.

#2: Make Sure you Get Enough Rest

We all know the benefits of a good night’s sleep. When we are exhausted, stress and anxiety levels tend to rise. Conversely, when we are well rested, we react and handle stressful situations effectively. Having trouble sleeping? Try these sleep hygiene tips to produce a restful night of sleep:

• Create a ritual before bed each night that will give your body cues that it is time to unwind from the day. Prepare a cup of tea at a certain time. Read a chapter in a book while diffusing your favorite custom mix of essential oils. Take a bath. Practice a nighttime skin care ritual. Listen to a meditation app before going to sleep.

• Get to bed earlier. The later we go to bed, the less restful your sleep will be. For the deepest, most restful sleep, try hitting the pillow before 11:00 p.m.

• Avoid screen time, or any digital distractions, as a rule of thumb at least one hour before bed. Artificial lights (especially from cell phones, iPads and computers) keeps the mind alert, confuses the brain, affects our circadian rhythm, and suppresses our body’s natural melatonin secretion, a hormone that promotes deep, restorative sleep. Too much screen time affects the REM sleep stage, the sleep cycle tied to your creative and problem-solving skills and memory retrieval. Create healthy boundaries from digital distractions before bed for a restful night of sleep.

#3: Eat a Diet Rich in Fruits & Vegetables

When we are well-nourished with wholesome foods we feel better, we are less stressed, we feel stronger, and we have more consistent energy. In addition, those who are well-fed with nutritious balanced food are less likely to overindulge in sugar and alcohol, and this is an important factor when we are trying to de-stress. Refined sugars found in food as well as in alcohol lead to a rapid spike in our blood sugar levels. In turn, blood sugar levels takes a precipitous nose-dive, leaving us feeling jittery and anxious, exhausted and drained.

#4: Get Moving

Regular exercise boosts our strength, energy and mood. Research shows that people who regularly exercise, and then stop, within a week, report that they feel depressed and fatigued. To start incorporating movement into your life right away, try parking in a spot that is the absolute furthest from the store, take the stairs rather than the elevator, and dedicate a part of your lunch break to a quick walk. When you’re ready to try incorporating more vigorous exercise, try a class that looks interesting to you – if you don’t like running, try a spin class. If you used to love to dance but don’t go out much anymore, try a Zumba class. Your body will thank you, and your stress level will be reduced.

#5: Take Extra Down Time to Focus on Your Self Care

If we really want to accomplish things efficiently and use our time to its best advantage, we must take time to restore, replenish and renew. Even just five minutes of closing your eyes, sitting quietly, taking slow deep breaths, while concentrating only on the sound of your own breath, has an amazing and immediate effect on the way we feel.

We often tend to forget our self care, telling ourselves that we don’t have enough time to properly nurture ourselves or that self care is a luxury that we can’t afford. Whether it be massage, acupuncture, trips to the chiropractor, bettering our sleep hygiene, taking time to simply breathe or creating a yoga practice, trust that when you take care of yourself, the problems you were so worried about become less of a burden.

Franesa Pyle is the owner and founder of Botanicals Spa, a nature-inspired wellness spa located in Saratoga Springs. She is the creator behind organic skin care brands; Spa City Organics and Apothic Timeless Skincare. Ms. Pyle lives in Saratoga Springs with her husband Dr. Bert W. Pyle, III, and their two children. She loves all things health and self care related, spending time in nature, gardening, hobby farming, and DIY crafting.

Guidelines For Safe Outdoor Hiking!

Written by Dr. Matt Smith, DC on . Posted in Families Today.

Hiking offers both physical and mental benefits.

What is so enticing about hiking? Perhaps it is the sense of freedom while heading toward a wondrous destination; or soaking in the vast beauty of nature as you do something healthy and fulfilling; or maybe it is inhaling clean, fresh air while shedding stress and toxic buildup from days working and living indoors.

When hiking, you might take a turn and suddenly gaze upon the sun shining through the leaves of a forest, a lake hidden in the snow-capped mountains or the multitude of colors displayed along a desert of rock and sand. Hiking offers refreshing peace and stillness amidst an almost constant rush of discoveries, large and small.

The benefits of hiking are numerous: It lowers the risk of heart disease, boosts bone density, builds muscle and core strength, improves balance, helps to control weight and improves mood. It has even been found to improve learning, cognition, memory and creativity.

In the age of COVID-19, a hike also offers a safe, outdoor activity that you can do while distancing with family or friends. Take the time to prepare and pack well to avoid injuries and other unexpected problems. If you are new to hiking, here are a few tips to help you get you started:

Tips for a Productive Hike

• Beginners should start on a flat surface. Gradually increase inclines with hills and then proceed to mountains. Ascending and descending inclines burns more calories and improves balance and core strength.

• Add some weight to your backpack, such as plenty of water, some healthy snacks and an emergency kit. The added weight improves back muscle strength and burns more calories.

• When packing your backpack, keep soft items closer to the part of the backpack that touches your back and put harder items to the outside. Some hikers even wrap hard items in T- shirts to reduce any potential discomfort. Straps should be fitted properly, and the top of the backpack should NOT separate from your body to hang back—it should be flush with your back. Consider a chest strap for heavier loads, which will keep the backpack on your shoulders and prevent it from sliding to the side. You want the backpack to sit up high and not rest down around the waist because of loose shoulder straps.

• When hiking during the winter putting on microspikes or mini crampons over your shoes or boots will help with traction if you encounter some icy areas on your trail. We highly recommend Kahtoola Microspikes.

• For higher elevations, consume more carbohydrate-dense foods and fewer fats and proteins. Carbohydrates require less oxygen for energy production. At higher elevations it is important to conserve as much oxygen as possible.

• Plan ahead. Know what the terrain and weather will be like. Wear comfortable clothes and supportive shoes with traction depending on the terrain and weather. Using hiking poles on inclines is a fantastic way to exercise the upper body while reducing strain on the hip and knee joints and muscles.

Local Trails that we Recommend

Saratoga County has an abundance of beautiful hiking trails. Below are some of our favorites. If you are feeling more adventurous, download the All Trails app where users can search for trails – filtering by difficulty level and length.

• Saratoga Spa State Park (adjacent to our office) and a staff favorite!

• Zim Smith Trail

• Skidmore North Woods and Skidmore Campus

• Spring Run Trail

• Wilton Wildlife Preserve

• Bog Meadow Trail

• Moreau State Park

• Saratoga National Historic Park

In short, if you want to improve your physical and mental health while having fun, just take a hike!

Dr. Matt Smith has been a Chiropractor in Saratoga Springs for 36 years. He and his daughter Dr. Kevy Smith Minogue can be reached at 518-587-2064 or at MySaratogaChiropractor.com.

Death and Taxes – Questions and Answers on Estate and Gift Taxes: Find out Whether your Loved Ones Will have to Pay the Tax Man

Written by Saratoga TODAY on . Posted in Families Today.

There is a lot of misunderstanding when it comes to estate and gift taxes.  Over the last few years, the law in New York State has changed significantly.  What follows are questions and answers on some of the most common issues regarding estate and gift taxes.

When I die, will I have to pay taxes on my estate?

Generally speaking, you will only have to pay taxes on your estate if the value of your estate is above the state and/or federal estate tax exemption amounts when you die.  The current exemption amount for New York estate taxes is $6,580,000 and the current exemption amount for federal estate taxes is $12,920,000.  Certain deductions, like charitable deductions, can reduce the size of your taxable estate.

If my spouse inherits my estate, do they have to pay estate taxes?

No.  There is an unlimited marital deduction for estate taxes. Generally speaking, no matter what amount of assets your spouse inherits from you, they do not have to pay estate taxes on them.  The problem comes when your spouse later passes away, all of their estate (their own assets plus whatever they inherited from you) will potentially be subject to estate tax.

What is portability?

The federal estate tax exemption of the first spouse to die can be “ported” to the surviving spouse.  This means that if your spouse dies in 2023 and the federal estate tax exemption amount is $12,920,000, your spouse’s unused $12,920,000 exemption can be carried over to your estate tax return when you later pass away.  If the federal estate tax exemption when you die is $14,000,000 then your total estate tax exemption when you die is $26,920,000 ($12,920,000 + $14,000,000).

To take advantage of this “portability”, the surviving spouse must file an estate tax return for the first spouse to die – even though there will be no tax payable at that time due to the unlimited marital deduction.  Portability of the estate tax exemption only applies to federal estate taxes – not New York estate taxes.   

Are gifts taxable?

There are multiple exceptions that keep gifts from being taxable.  If your gift does not fit under one of the exceptions, then you must file a gift tax return – IRS Form 709 – and potentially pay gift taxes.

What are the exceptions to gift taxes?

Generally, a gift is not taxable if it is: a) made to your spouse, b) below the IRS annual exclusion amount, c) made to a charity, d) made to a political organization for its use, or e) paid directly to a medical or educational institution on someone’s behalf for qualified expenses.

What is the “IRS annual exclusion amount”?

The IRS annual exclusion amount represents a monetary value under which gifts can be made in a calendar year, without any applicable gift taxes.  In 2023, the amount is $17,000.  So in 2023, you can make a gift to someone of up to $17,000 without having to worry about gift taxes.

What if I give over the annual exclusion amount to someone?

If you give an amount over the annual exclusion amount, that excess amount needs to be reported on an IRS Form 709.  A gift tax is calculated on the amount over the annual exclusion, but you won’t have to pay a tax at that time, unless you’ve made taxable gifts over your lifetime in excess of the applicable limits. 

Do the recipients of my gifts need to pay tax?

Generally speaking, the recipient of a gift does not have to pay gift tax or income tax because of the gift.  The recipient may have to pay income tax on any income generated by the gifted asset. 

What is “gift splitting”?

You can “split” a gift by sharing the gift with your spouse.  For example, if you gift $30,000 to your child in 2023, that amount is over the $17,000 annual exclusion for 2023 and therefore gift taxes would potentially apply.  However, you can join with your spouse and “split” the gift into two gifts of $15,000 each, resulting in two gifts under the $17,000 annual exclusion for 2023.  That “split” means the gift is not taxable, however you do have to file a Form 709.

Navigating the intricacies of the state and federal tax codes can be challenging.  In order to minimize your tax burden and increase what you leave for your loved ones, you should consider contacting an experienced estate planning attorney or tax professional for advice. 

Matthew J. Dorsey, Esq. is a Senior Partner with O’Connell and Aronowitz, 1 Court Street, Saratoga Springs. Over his twenty-five years of practice, he has focused on the areas of elder law, estate planning, and estate administration. Mr. Dorsey can be reached at 518-584-5205, mdorsey@oalaw.com and www.oalaw.com

2023 Economic Preview 

Written by Stephen Kyne, CFP Sterling Manor Financial on . Posted in Families Today.

2022 was an incredibly difficult year for the economy and the markets. In fact, it was the worst year for US stock markets since 2008. Rapidly rising interest rates meant that there were few places to hide as an investor, since even fixed income funds sank due to interest rate pressure. 

The S&P 500, the most broadly used US index, ended the year down 20%, while the NASDAQ suffered a 33% loss, according to FactSet. You’ll be in good company if you open your December statement and find that your balance dropped in 2022.

Down years happen, and it’s something that every investor must accept. The question is: where do we go from here?

We think that the economy and markets will be impacted by several factors. The first of which will be the continued raising of interest rates by the Fed.

Caught flat-footed in early 2022, the Fed began a rapid series of interest rate increases in a desperate attempt to rein in rampant inflation, which resulted from the wanton subsidies and stimulus of the government’s pandemic response. Since interest rates are essentially the price of money, raising them should slow down economic activity, although it can be a messy and very imprecise process.

The goal of the Fed is to reduce inflation, while maintaining employment, and keeping the economy from crashing into recession. This is the so-called “soft landing”.

We expect continued interest rates increases through the first quarter of the year, and hope that, by then, the Fed will take a breather. The risk, since the Fed relies on prior-period data, is that it won’t know if it’s gone too far, until after it’s gone too far. 

Recent economic data shows inflation beginning to ease, while we still have full employment, and an economy that rebounded in the 3rd and 4th quarters of 2022. One wonders, then, whether Jerome Powell would recognize a soft landing if it fell on him.

Internationally, we would be remiss if we didn’t give proper attention to the geopolitical risks facing the economy. 2022 saw much of the world deal with food, energy, and physical insecurities, all of which weighed heavily on economic activity. 

The war in Ukraine, which threatens to become a wider conflict, has weighed heavily on the region, and has likely pushed Europe into recession. Europe would deserve more credit for finding alternatives to Russian energy, if it hadn’t been so reliant on it in the first place. Its fate, and the fate of its markets in 2023, will likely be closely tied to events in Ukraine.

China’s somewhat manic departure from three years of zero-Covid has thrown the region into unknown territory. While the Chinese government has not issued official figures, many outside estimates indicate that a million citizens may die in just the first four months of 2023. The question will be whether, once the initial waves have passed through the population, the country will finally be able to get back to work, and will global supply gains finally normalize. 

The US is, by far, the largest and most diverse economy in the world. It is two-years removed from the brunt of the pandemic. It stands the greatest likelihood of staying resilient in the face of economic pressures, compared to most of the rest of the world. That said, we do believe opportunities exist international, especially if the dollar continues to come down from its 2022 highs.

We believe that inflation in the US has peaked and, barring being dragged into any major geopolitical issues, we believe the US markets stand a good chance of working toward a rebound in 2023.

This not to say that we think the NASDAQ will see the 50% increase it would need in order to recoup its 2022 losses, but we think the US economy continues to be resilient, and probably the best option for investors, relative to much of the rest of the world. We think that a US recession is still likely at some point in the not-too-distant future, however the ingredients are there to help make it fairly minor. 

Continue to work closely with your Certified Financial Planner® professional, as they help shepherd you through these uncertain times, and remember that markets ebb and flow and, while it’s impossible to say just when, we believe that the tide will come back in. Afterall, it always has.

Stephen Kyne CFP® is a Partner at Sterling Manor Financial in Saratoga Springs, and Rhinebeck.Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, or Cadaret Grant & Co., Inc, SEC registered investment advisors. Sterling Manor Financial and Cadaret, Grant are separate entities.

Cleaning House for Christmas

Written by Katherine Morna Towne on . Posted in Families Today.

A friend asked me recently who of the boys is the best at doing chores. I guess my definition of “best” would be “does what I ask without too much fussing” plus “does a really good job,” in which case I wouldn’t say that any of the boys rises to the top as consistently doing both, but they all basically do a fine job. 

I should also clarify that I don’t really assign regular chores. Here, it’s mostly a “this needs doing, and I’m telling you to do it” situation. The older boys are the ones we ask to do more heavy-lifting kinds of things and I try to play to their strengths. One of them kind of likes vacuuming, so he’s usually the one I ask to do that. I rotate between the older ones for washing and drying dishes. The big boys shovel for a neighbor, so the middle boys do the shoveling for our house. Taller boys are asked to bring the garbage cans up from the street after garbage pick-up; the strongest boys are asked to carry heavy things upstairs or downstairs. The younger boys are asked to do different things: pick up all the Legos off the floor and put them back in their bin; put all the toys back in the closet; find all the dirty socks in the house and put them by the washer machine. And of course, there are the things they all need to do: put their clothes away, rake the yard, bring in groceries from the van.

All that said, there is something that they all regularly amaze me with: they all seem to really enjoy participating in what they call “a deep clean,” and deep cleans are often done spontaneously by them, without me asking them to! 

For example, I’ve been watching my eight-year-old grow into the kind of boy who seems to enjoy spending his time deep cleaning certain areas of the house. Over the past few months, he has happily spent an hour or two in the front room and entryway, all on his own, getting things straightened up, throwing out garbage, sweeping up dirt and crumbs. He’s done the same in the toy closet, which is a large walk-in closet with four large shelves whose contents are usually all over the floor of the closet and spilling into the room. And I regularly find him cleaning and rearranging his desk. He inspires me!

It can’t go unmentioned that the original spontaneous deep cleaner in our house was our oldest — before he was old enough to work, he would make a summer project out of deep cleaning certain areas of the house. He set a great example for his younger brothers, not only the eight-year-old, but the others as well. My twelve-year-old has said to me several times recently that when school gets out for Christmas break, he wants us all to spend the first couple days cleaning the house so that it’s nice for Christmas, and when he says he wants “us all” to do it, he’s totally including himself. Others of the boys have chimed in, agreeing — they all want a clean house for Christmas and don’t mind doing what needs to be done in the forty-eight hours leading up to it to make it happen. They’ve said similar things before Thanksgiving and Easter for the past couple of years, and I can see that we’ve fallen into a nice every-few-months team-deep-clean. Every time we do, we all sit around happily in our clean spaces, enjoying the tranquility before life messes the house
up again. 

I myself prefer to do almost anything else to cleaning — I’m happy to take care of my family in all other ways (cooking, chauffeuring, doing laundry, grocery shopping, meal planning, working, taking care of sick people, helping with homework, reading to children, meeting with teachers, handling doctor appointments, etc., etc., etc.) — so I’m extra grateful for children who mostly do what I ask them to do chore-wise with a basic semblance of acceptability, and I feel completely undeserving of children that choose to spend free time and vacation time helping me get the house in order at an even deeper level. I love the feeling of “we’re all in this together” that working on the house this way creates.

So if any children or young adults are reading this, consider cleaning your house for your parents as a Christmas present — if they’re anything like me, they’ll be thrilled! I hope you all have a wonderful holiday season!

Kate and her husband have seven sons ages 18, 16, 14, 12, 10, 8, and 4. Email her at kmtowne23@gmail.com.

Chiropractic and Acupuncture

Written by Dr. Matt Smith, DC on . Posted in Families Today.

Doctors of chiropractic are experts in addressing musculoskeletal conditions without the use of drugs or surgery. While best known for spinal manipulation, chiropractors may use a variety of evidence-based therapies to help their patients. Some DCs are even trained in acupuncture or work in integrative clinics where acupuncture is provided, giving patients access to two of the most effective non-drug approaches to pain management.

If acupuncture is on the list of your doctor’s services, here’s what you should know—including what it entails, conditions it may help treat, and who should avoid this type of treatment.

What Is Acupuncture?

During acupuncture, hair-like needles are inserted into specific points in the body to achieve various therapeutic effects. One of its effects is the release of tight muscles, making it easier for patients to move. Acupuncture also stimulates the release of certain hormones in the brain, providing benefits for some medical conditions.

Conditions Acupuncture Can Treat

One of the conditions treated by acupuncture is pain. Acupuncture has a profound effect on pain. It causes the brain to release some of the body’s natural pain relievers. That makes it a way to get pain relief without taking addictive medications. And it can be used for pain that exists in one area of the body (called local pain) or pain that is more widespread (systemic or chronic pain).

For chronic pain, you get a beneficial effect because you’re altering the brain chemistry. This has been supported by research using MRI images. When you induce pain, certain pain centers in the brain light up on functional MRIs, when you needle the patient, they turn off.

In addition to traditional body acupuncture, there are specific microsystems utilized in acupuncture. Acupuncture administered to the head (called scalp acupuncture) can be beneficial for treating neurological and psychological conditions, even helping to resolve addictions. Acupuncture performed on the ear (auricular acupuncture) can help you stop smoking and ease withdrawal from drugs.

Acupuncture also works very well for people who experience post-chemotherapy neuropathy. In fact, most cancer institutes have incorporated acupuncture as part of their treatment programs.

Acupuncture vs. Dry Needling: What’s the Difference?

Sometimes acupuncture is confused with dry needling, but they aren’t the same thing. In dry needling, the needles are longer and placed based on myofascial trigger points, which are the same trigger points targeted when patients get a cortisone shot.

Dry needling is the exact same thing without shooting in the cortisone. You needle the trigger point to get the muscle to twitch and release. Studies have shown that results are similar between dry needling and injection, which shows that the benefits come from inserting the needle into the muscle.

This makes dry needling good for musculoskeletal complaints that involve a restriction in movement, such as frozen shoulder, neck pain and back pain. But it’s also helpful if you’ve experienced trauma to the muscle, whether through a sports injury, a car accident, or due to a medical condition like arthritis.

Who Should Avoid Acupuncture?

Despite acupuncture’s many benefits, this treatment isn’t right for everyone. A proper case history and examination must be performed to determine if the patient is a candidate for acupuncture. Taking blood thinners or having recent joint replacement surgery might be contraindications for treatment.

Some medical conditions require you to avoid acupuncture over certain regions of the body, like lymphedema, complex regional pain (CPRS), or cancer.

Combining Acupuncture and Chiropractic

While acupuncture and chiropractic services are two different treatments, they can be used together to potentially provide greater benefit.

What to Expect

One concern that many have is, “Does acupuncture hurt?” Not if it’s done properly. Ancient Chinese proverbs describe it as “less than a mosquito bite.” You might feel a little bit of discomfort, but most patients find the experience relaxing.

The needles used for acupuncture are much smaller than those used for injections—or about the thickness of a hair. That allows them to enter the body without causing the same discomfort you might experience when getting a shot.

Each acupuncture session generally lasts between 15 and 30 minutes and you should begin to feel its benefits after just a few treatments. Talk to your chiropractor to learn what options exist for your medical condition or concerns.

Potential Side Effects

The risks of acupuncture treatment are minimal. The most common side effects are drowsiness, minor bleeding or bruising, or a temporary increase in symptoms. Some people feel more energetic after an acupuncture session.

Serious adverse side effects are rare. Fainting is also a rare occurrence following needling. This is the same response that causes people to faint at the sight of blood and is due to an overactive nervous system (vasovagal response).

The risk of infection is low if you are receiving acupuncture anywhere in the Western hemisphere. The sterile needles are used only once and then discarded.

How to Pick an Acupuncture Practitioner

If your chiropractor offers acupuncture, this is a good place to start. Otherwise, look for a practitioner that is licensed in your state and has experience treating your type of problem.

Dr. Matt Smith has been a Chiropractor in Saratoga Springs for 36 years. He and his daughter Dr. Kevy Smith Minogue can be reached at 518-587-2064 or at MySaratogaChiropractor.com.