Modern Health and Living April 2020

MHL

MODERN HEALTH AND LIVING

An Invitation for Transformation

SPRING 2020 FREE PUBLICATION

Est 1992

SPRING HEALTH GUIDE AVOID PICKING UP GERMS AT THE GROCERY STORE

RELIEVE STRESS AND ANXIETY

INDOOR EXERCISES WORKOUTS FOR SENIORS DISTANT REIKI

SENIOR COMMUNITIES SUMMER MOVING BOOST YOUR IMMUNE SYSTEM AMID CORONA VIRUS, FLU FEARS

A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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EDITORS NOTE Wow, how a few weeks in our lives can make us feel like everything has changed. Health is now the conversation. This is not the circumstance I want for this to happen. We are faced with something that can’t be changed right now. However we can change the future of how we live to make some better choices to have a better life.

Our papers have been flying off the shelves. People are more interested in their health or they want something to do. Either way I’m glad you are here and reading what small and big changes can help you mentally and physically. So here we are Spring Health edition for April.

This issue feels so much more important for so many reasons and we have packed information on things like Distant Reiki, yes, you can practice social distancing while keeping your same health practices. An Invitation To Transformation, a Doctor who contributes regularly has a message you can really think about.

Avoiding germs at the groccery store, I think we will all be more conscious about.

Ways to relieve stress and anxiety, could taking care of your heart be better for your mood and the list goes on.

I hope these upcoming weeks, months and years you take from this how important our health is. This virus shines a light on how valuable taking care of yourself and loved ones mean to all of us. You can go on our website and share this issue to anyone who can’t leave their homes right now. Share any health info!

So what has everyone been doing with their time? Well a few of my clients I do interior design for have been purging their homes. One client repainted 4 rooms in their home. I’m telling you video chatting and texting color swatches is not easy.

So try to keep positive, keep yourself busy and please please please keep your self HEALTHY! We’ll chat again in May. -Amanda Lewis www.modernhealthandliving.com

MHL

MODER

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APRIL 2020 EDITION

SPRING 2020 FREE PU BLICATIO N

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An Invitatio n Transforma for tion

RELIEVE ST RESS AND ANXIET Y

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SENIOR COMMUNITI SUMMER MO ES VING BOOST YOUR IMMUNE SYSTEM AM ID CORONA VI RUS, FLU FEARS

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contributers

Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Milwaukee Eye Care, Eye Care Specialists, Aurora, NorthShore Chiropractic, National Pedorthic Services, Lifesteps Wellness Clinic, Advance Physical Therapy, Elite Fitness and Racquet Club, Alexian Brothers Village, Transformations, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Lakeshore Medical, The Ommani Center, Interfaith Older Adult Services, Laureate Group, Tudor Oaks, Luther Haven, Greensquare Center for the Healing Arts, Midwest Audiology Integrative Family Wellness Center Social Security Offices, American Camp Association, Home Instead, Manor Care, Tops, Dr Zhou, Oak Creek Pediatrics and MCFI

contact

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Jerry Kornowski Marlys Metzger Barry Lewis

For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com.

Subscriptions are $20 per year. Thanks for reading MHL.

disclaimer

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MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care.

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SPRING HEA

Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living.

Lewis Media Group | www.modernhealthandliving.com

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MODERNHEALTHANDLIVING.COM

A Heart Health Game Changer

COULD TAKING BETTER CARE OF YOUR HEART, IMPROVE YOUR MOOD? Psychonutritionist and brain health researcher Shawn Talbott, PhD says this news is a Heart Health game changer!

Your heart and brain are talking with each other. And if your heart is unhappy, it may be telling your brain to feel blue. â&#x20AC;&#x153;Weâ&#x20AC;&#x2122;ve known since the 1950s that there is cross talk between the heart and brain using electrical signals,â&#x20AC;? confirms psychonutritionist and brain health researcher Shawn Talbott, PhD. â&#x20AC;&#x153;Now weâ&#x20AC;&#x2122;re finding evidence that when we improve the heartâ&#x20AC;&#x2122;s efficiency, we can also improve emotions and become more resilient to stress.â&#x20AC;?

This news should help you feel more motivated to take better care of your heart. â&#x20AC;&#x153;Historically, one of the problems with heart health is that, for the most part, you canâ&#x20AC;&#x2122;t easily feel or see any improvements. This is a Heart Month game changer because being in a better mood because your heart is performing better is much more tangible,â&#x20AC;? Talbott elaborates.

He adds, â&#x20AC;&#x153;We know that heart disease patients are at a higher risk of developing depression, and that people who suffer from depression are at a higher risk for heart disease. Healthcare professionals used to dismiss these connections. But they are worth investigating.â&#x20AC;?

These foods can cause heartache A few simple dietary fixes may help keep your heart and brain happier. â&#x20AC;&#x153;Americans are eating too many processed foods. Those are high in sugar and low in fiber.

That causes inflammation in the body, which hurts the heart. Chronic inflammation increases your risk of plaque build up in the arteries. â&#x20AC;&#x153;What you want to do is consume more foods and supplements that are anti-inflammatory and help to manage oxidation. Limit how much sugar, processed foods and alcohol you consume. Eat more antioxidant-rich foods such as berries, avocados and fatty fish. Also try swapping pro-inflammatory cooking oils such as corn and canola with more heart-healthy options such as Malaysian certified sustainable palm oil.â&#x20AC;?

While many use Heart Month as a reason to remind people to avoid saturated fats, Talbott says this really is not a concern. â&#x20AC;&#x153;A 12-month study of 577 healthy adults found that while a high-carb diet was associated with increased heart disease risk factors, fat intake didnâ&#x20AC;&#x2122;t move the needle one way or the other. â&#x20AC;&#x153;This is very revealing because the type of fat most of the people in this study consumed was Malaysian palm oil, which is 50% saturated fat. This supports a number of studies over the last decade that have vindicated dietary fat â&#x20AC;&#x201C; including saturated fats â&#x20AC;&#x201C; as the primary culprit in heart disease and other chronic illnesses.â&#x20AC;?

A new antioxidant to improve your heartâ&#x20AC;&#x2122;s efficiency Talbott says the newest antioxidant available to the public is also one of the most exciting. â&#x20AC;&#x153;Itâ&#x20AC;&#x2122;s called Palm Fruit Bioactive Complex, or PFBc. It is made by capturing nutrients from the oil palm production water stream. â&#x20AC;&#x153;Research indicates that PFBc activates a wide range of antioxidant and anti-inflammatory pathways. It has already been shown to promote cardiac function, support exercise recovery by maintaining a healthy non-inflammatory state, help to maintain heart rate variability, and support antioxidative stress reserves/capacity to help preserve mental health.â&#x20AC;?

Thankfully, Talbott says weâ&#x20AC;&#x2122;re going to see more natural nutritional products coming to market to help people nourish their hearts and brains. â&#x20AC;&#x153;One of the first is HEART>>22

MHL SPRING HELATH GUIDE 2020

THE NORTH SHOREâ&#x20AC;&#x2122;S PREMIER HOLISTIC

Wellness, Body, Mind & Spirit Expo

4 WAYS TO AVOID PICKING UP GERMS AT THE GROCERY STORE

By Jaime Osnato Medically Reviewed by Jennifer Logan, MD, MPH Believe it or not, your local food mart may be germier than a public restroom.

Thatâ&#x20AC;&#x2122;s right â&#x20AC;&#x201D; from bacteria to viruses, grocery stores can expose you to a plethora of potential pathogens.

Whether youâ&#x20AC;&#x2122;re trying to avoid the common cold or stay safe from the novel coronavirus, taking these four precautions can help protect your health on your next food run.

1. Be Careful With Carts At the grocery store, the first thing you touch â&#x20AC;&#x201D; the shopping cart â&#x20AC;&#x201D; may be the most perilous when it comes to picking up pathogens.

A study conducted in Spain found that 41 percent of shopping cart handles and 50 percent of cart baskets (where children usually sit) were contaminated by enterobacteria (which are associated with intestinal diseases) while coliforms (which often originate from feces) were lurking on almost 26 percent of handles and 46 percent of baskets, per December 2018 research published in the Journal of Applied Animal Research.

Similar results were found in American grocery stores. A December 2012 study in Food Protection Trends detected coliforms â&#x20AC;&#x201D; including E. coli â&#x20AC;&#x201D; on 72 percent of shopping carts. Researchers noted that this finding indicated far greater bacterial levels than those discovered in public restrooms. Eww. According to the authorsâ&#x20AC;&#x2122; hypothesis, these bacteria may have stemmed from contact with raw foods (think: meat), bird poop (while the carts were stored in parking lots), consumersâ&#x20AC;&#x2122; dirty hands and leaky diapers.

Not only is this super gross, but exposure to these bacteria can cause infections.

To avoid this gaggle of germs altogether, consider using your own portable cart for grocery shopping. But if thatâ&#x20AC;&#x2122;s not possible, you can still take a few precautions to lower your risk. â&#x20AC;&#x153;Wipe down the shopping cart handle (and the child seat) with disinfectant before you use it while also minimizing hand-to-face contact as you move through the store,â&#x20AC;? suggests Jason Kindrachuk, PhD, a virologist at the University of Manitoba in Canada. And at the end of your trip, wash your hands with soap for at least 20 seconds or clean them with a good alcohol-based sanitizer.

2. Skip the Self-Checkout Self-checkout may be super convenient, but itâ&#x20AC;&#x2122;s also a surefire way to make contact with meddling microbes, University of Arizona microbiologist Charles Gerba, PhD, tells LIVESTRONG.com.

Just imagine all the grimy hands that have touched the screen throughout the day.

This germy picture grows even grislier if you consider that most people donâ&#x20AC;&#x2122;t follow the Centers for Disease Control and Prevention (CDC) guidelines for proper handwashing practices (ICYMI, the CDC recommends scrubbing with soap and water for 20 seconds). â&#x20AC;&#x153;Wash [your hands] with soap and water as soon as you have the chance. Hand sanitizers and wipes carry a convenience factor, but their effectiveness can be hindered depending on how dirty or oily your hands are.â&#x20AC;?

Indeed, an April 2013 study published in the Journal of Environmental Health found that only a measly 5 percent of bathroom users washed their hands long enough to effectively kill germs that can cause disease. And it gets worse: A whopping 33 percent skipped the soap and 10 percent didnâ&#x20AC;&#x2122;t even bother washing their dirty mitts GERMS>>47

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Most women unaware of greater vision loss risks

by Cheryl L. Dejewski

April is Women’s Eye Health Month.

Despite being 66% more likely than men to incur blindness from cataracts, glaucoma and macular degeneration (AMD), a study found that 91% of U.S. women were unaware of their greater risk for developing these conditions. “Women face these odds because they tend to live longer and have a biological pre-disposition (perhaps immunological or hormonal) to certain eye concerns,” says Mark Freedman, MD, partner at Eye Care Specialists, a leading ophthalmology practice.

Cataracts — Loss of Clear Vision Blurry vision due to cataracts increases risk for falls, car accidents & depression.

Decreased Vision

“Decreased vision in women is linked to an increased risk of falling, which leads to more serious concerns, including hip fractures; the need for canes, walkers, and/or nursing home care; and complication-related death. Decreased vision also increases the risk of car accidents and can have a devastating effect on quality of life in terms of limiting daily tasks, independence, social interaction, and overall health,” explains Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center.

“Poor vision, however, is not a fact of life as you grow older. If your eyesight is getting worse, you need to schedule a comprehensive, dilated eye exam to rule out causes,” advises Daniel Paskowitz, MD, PhD, an eye surgeon with credentials from Harvard and Johns Hopkins. “Upon examination, we often find that cataracts (agerelated clouding of the natural lens inside the eye) are the cause of the problem and, in most cases, a 15-30 minute outpatient surgery procedure to remove and replace the cataract with a customized lens implant is a relatively easy and painless solution. . . . Early detection and removal can prevent needless pain, suffering and cost. I can’t tell you how many cataract patients say that they wish they had done it sooner.”

AMD & Central Vision Loss Age-related macular degeneration (AMD) is a major cause of vision impairment in people over age 50. Although the exact cause is unknown, AMD affects more women than men—leading to a loss of central or straight-ahead vision that impacts the ability to drive, read, see faces, etc.

“If significant ‘dry’ AMD is diagnosed (the more common but less severe form), we usually recommend vitamin supplements, sun protection, and not smoking, to prevent or slow progression. If ‘wet’ AMD is diagnosed (less common but much more severe), we review the risks, benefits and candidacy for injections of special medicions (Avastin, Eylea and Lucentis), which inhibit the growth of the abnormal blood vessels that cause wet AMD,” explains Michael Raciti, MD, who performs injection treatment for AMD and diabetes on a daily basis. “We see remarkable results with these injections, including stopping the progression of wet AMD in 90 percent of patients, and having up to 30 percent gain improvement in vision.”

WARNING SIGNS Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year, advises “Don’t dismiss vision changes. Schedule eye exams every 1-2 years and make an appointment ASAP if you notice concerning symptoms.”

These include: ■ Foggy, fuzzy, double or blurred vision

AMD — Loss of Central Vision Macular degeneration destroys straightahead, central vision for seeing & reading.

Dry Eye Disease A medical optometrist who sees patients at three Milwaukee-area locations, David Scheidt, OD, reports, “Dry scratchy, irritated eyes are a common problem, especially for women over age 40 due to the natural decrease in tear production that occurs with aging. Dry eyes are also linked to rheumatoid arthritis, lupus, psoriasis, thyroid issues, Parkinson’s disease, eyelid problems, medications, and hormonal changes.”

For most people, dry eye disease is uncomfortable but not vision-threatening.

Sometimes, however, a faulty or diminished tear film can affect the cornea’s focusing ability and increase the risk of eye infections. Dry eyes are usually a life-long condition that can’t be cured, but can be controlled. If artificial tears don’t help, you may be a candidate for tiny silicone plugs placed in the drain openings of the eye, prescription drops that attack the underlying inflammation behind dry eye disease, or a Lipiflow procedure to remove gland blockage and improve tear film production.

How Can Women Protect Their Vision?

■ Schedule regular comprehensive dilated exams ■ Review the risks/benefits of all possible prevention and treatment options with your eye care specialist, including nutritional supplements ■ Always wear sunglasses ■ Avoid smoking ■ Maintain a healthy diet low in saturated fats and high in Omega 3s

Free Booklets & Information

“Prompt diagnosis and treatment are vital to protecting and preserving vision,” says Freedman. If you do not have an eye care specialist, call 414-321-7035 for free booklets on AMD, cataracts, diabetes, dry eyes or glaucoma, or information about scheduling an exam (typically covered by Medicare and insurance) at Eye Care Specialists’ offices in downtown Milwaukee, West Allis, and across from Mayfair Mall. Or, learn more about their practice and common eye concerns at www.eyecarespecialists.net

See the best you can see, when you see Wisconsin’s leaders in ophthalmology.

T

EYE CARE SPECIALISTS

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Sensitivity to light and glare

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“Starbursts” around lights

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Holding items closer to view

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Needing brighter light to read

Are you putting your vision at risk?

Most people aren’t motivated to make an eye appointment unless they notice a problem—and often not even then.

What they don’t realize is that many sight­threatening conditions have no warning signs. But, if you know the risks, symptoms, tests and treatment options for common eye concerns, you’re more likely to take action. We can help. Call 414­321­7035 for detailed free booklets on cataracts, glaucoma, AMD, and diabetes.

Then, consider: When was your last eye exam? If it was more than a year ago, call today to protect your vision for tomorrow.

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Trusted by more than 185,000 doctors & patients since 1985.

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Difficulty judging stairs/curbs

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Dry Eye Disease — Loss of Comfort Left untreated, dry eye disease can affect focusing ability & increase infection risks.

Mark Freedman, MD

Brett Rhode, MD

West Allis 10150 W. National Ave.

414-321-7520

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World-Class Care. Local Convenience.

Glaucoma, Diabetes and Macular Degeneration (AMD) Care (with advanced medication injection and laser treatments) No­Stitch, No­Shot Ultrasonic Cataract Surgery (with standard, multi­focal, toric & extended­range implants) Corneal Transplants, Lid Repair and Retinal Cases Dry Eye, Floaters and Infections Treatment Comprehensive Eye Exams & In­Office Diagnostic Laser Scans Eyelid Treatment (inflammation) & Surgery (drooping) Accept Medicare and Most Major Insurances Voted “Top Doctors” — Milwaukee Magazine

Daniel Ferguson, MD Daniel Paskowitz, MD, PhD Michael Raciti, MD

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APRIL IS NATIONAL - SPORTS EYE SAFETY MONTH February 2011 Note

This month I wanted to start things off with new and modern changes.

Starting with the QR code. Get your cell phones out and scan the code on the front and enjoy our new updated website. If you don’t have the phone that scans, no problem, just go to www.modernhealthandliving.com as find even more information about healthy living.

I am very pleased that you’ve decided to join us this month. This is our BIG Health Awareness issue. We have packed so much up-to-date information into these pages that this issue is just bursting with health! We have something for men and women of all ages. We contact local health professionals every month and are thankful that many have contributed to this issue. They are keenly aware of health concerns for this region (very important). We stay in touch with them so they can stay in touch with you. I think you’ll find something here that can help you lead a healthier life. We hope that you share this special issue with friends and family, too.

Speaking of family, I try to keep mine active throughout these cold months.

My children are taking a Tae Kwon Do class 4 times a week. I encourage you to try to find something to keep your children active and social. Wheather its gymnastics, dance, sport or just running around in circles, staying active keeps the body and to mindthe healthy and developing. ...according National Eye Institute, for more than To us adults with Super Bowl Sunday myself children), hosting the monthly 100,000 sports enthusiasts (one-third and of them this Bunco get together this equals food, food and even more food. It’s so important year’sto remembrance will be of painful eye injuries, ranging keep ourself active, so it might be time to get that gym membership or start from walking bruisedthelids abrasions internal damage mallsand again.corneal Stay active!!!

I hope youtohave a wonderful February and permanent vision loss. and will touch base again in March -Amanda Lewis

By Cheryl L. Dejewski

From major league stadiums to small-town courts, sports make for great memories. But, according to the National Eye Institute, for more than 100,000 sports enthusiasts (one-third of them children), this year’s remembrance will be of painful eye injuries,February ranging from bruised lids and corneal abrasions to internal damage and 2011 EDITION permanent vision loss. And, for 42,000 of these athletes, their eye injury will lead to a trip to the emergency room.

Most Accidents are Preventable “What’s frustrating is that 90 percent of sports eye injuries could be prevented by wearing protective eyewear. That’s why we’re using ‘Sports Eye Safety Month’ to urge parents and players to stop endangering vision and start wearing eye protecLewis MediaofGroup publishers tion,” explains Mark Freedman, MD, Eye Care Specialists, an ophthalmology Lewis practice that editor provides medical, Amanda surgical and laser vision care for virtually every eye Malberry Media graphic design condition, including accidents and injuries.

Marlys Lewis “More professional athletes Jerry are Kornowski wearing goggles, faceguards and other protecMarlys Metzger travel editorBrett Rhode, tive eyewear,” notes MD, who has seen more than his share of minor Barry Lewis founder to serious eye injuries as the Head of Ophthalmology at a Milwaukee-area hospital and partner at Eye Care Specialists. “Besides protecting their careers and future, they’re setting an example that could save the vision of thousands of people, especially children. If a well-known player uses protective gear, then it’s more acceptable for amateurs as well.”

Common Sports-Related Injuries According to corneal transplant surgeon Daniel Ferguson, MD, “Baseball is oneof the most common culprits. Some Little League pitchers have been clocked at 70 miles per hour. Imagine what that can do to an unprotected eye.” He adds, “Basketball, football, volleyball and soccer may seem like they don’t require eye protection 6000, email: info@lewismediagroup.com. because the balls are larger.

The truth, however, is that even large balls can hit the eye and cause damage. Or, even more likely, you’ll get poked in the eye by someone’s finger or elbow. Hockey, tennis, golf and racquetball can also put unprotected players at risk for serious eye injury. Even a badminton shuttlecock can travel at speeds over intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician when100 miles per believe it or not, fishing everhours. a healthAnd, problem arises requiring an expert’s care.accounts for 15 percent of sports eye injuries in the age 10-40 group because of people getting hooks in their own or someone else’s eye.”

Paintball, airsoft and Nerf guns have also drawn the attention of eye care special--

KEEP YOUR EYE ON THE BALL!

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EYE >>page 41 Lewis Media Group | Malberry Media | www.modernhealthandliving.com

In-home and on location appointments: Call today 262-241-3668 SPRING HEALTH GUIDE 2020 MHL

8 WAYS MEDITATION CAN RELIEVE STRESS AND ANXIETY Jennifer Wang In today’s fast-paced, instant-gratification world, people are juggling more, sleeping less and taking less time to just be. In fact, 42 percent of adults report that their stress level has increased over the past five years. More research is coming out tying our stress levels to physical ailments. Insufficient sleep has reached levels of a public-health epidemic.

It’s no wonder that more and more people are trying to find ways to ease their daily stress.Although mindfulness and meditation have been around for millennia, only recently has mindfulness entered the mainstream vernacular. Multiple studies have been published linking mindfulness practices to stress reduction, even decreasing our levels of the stress hormone cortisol. Meditation and mindfulness are now part of the toolkit of many licensed psychologists. It’s been linked to easing medical concerns from irritable bowl syndrome to heart disease.

So what exactly is mindfulness? What is meditation? What about it makes it seem like this magical panacea? woman practicing meditation Depending on whom you ask and what type of meditation they practice, you’ll probably get a different answer to these questions. A common type of meditation called “mindfulness awareness” involves sitting comfortably in silence and bringing your attention to your breathing as a way to connect with the present moment. When the mind wanders, you practice gently bringing it back. I like to think of mindfulness as a combination of awareness and intention. So in this mindfulness-awareness practice, you are being mindful of your breath and of the present moment.

I’ve found that my meditation practice has affected my life in fundamental ways: 1. By creating a regular time and space to practice, I am giving myself a set time to sit down, slow down and do nothing. I am giving myself permission to be bored!

During super-busy periods I even schedule it as an event in my calendar.

2. I practice not judging. All thoughts are treated equal in meditation. No matter what the content, when a thought arises during a meditation session, I just acknowledge it and gently come back to my breath. Even if the thought is about unicorns and rainbows, I come back.

3. I get to know my mind. I’ve been on longer retreats where after a while the same thoughts come up again and again. It’s like I have one playlist on repeat. And that’s when I start to realize that I’ve got some patterns that I tend to go back to.

4. I get to know my body. When you’re just sitting for a period of time with no distractions, you start to notice how you’re feeling in your body. After all, that’s another thing (along with our breath) that’s always with us, even if we try to ignore it!

5. My mind gets clearer. Often when I meditate, I start to feel more settled in my body and mind: It’s like when you’ve shaken up a jar of dirt and water and the dirt settles to the bottom and leaves the clear water at the top. I often also feel more clear after I’ve gotten up off the cushion. Sakyong Mipham Rinpoche says, “The more we understand about ourselves and how our mind works, the more the mindcan work.”

6. I’m on autopilot less. Or I catch myself when I’m on autopilot. Since I’m practicing being aware in the present moment with meditation, when I’m not meditating, it’s easier for me to realize when I’m not present. Like when I get to my front door and forgot if I locked my car or can’t remember what I had for breakfast.

7. I notice a space between emotions arising and my automatic reaction to them.

In meditation, I practice noticing my thoughts and coming back to my breath without MEDITATE >>page 41 10 MHL SPRING HEALTH GUIDE 2020

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www.CapTel.com l 1-800-233-9130 Disclaimer: FEDERAL LAW PROHIBITS ANYONE BUT REGISTERED USERS WITH HEARING LOSS FROM USING INTERNET PROTOCOL (IP) CAPTIONED TELEPHONES WITH THE CAPTIONS TURNED ON. IP Captioned Telephone Service may use a live operator. The operator generates captions of what the other party to the call says. These captions are then sent to your phone. There is a cost for each minute of captions generated, paid from a federally administered fund. No cost is passed on to the CapTel user for using the service. CapTel captioning service is intended exclusively for individuals with hearing loss. CapTel® is a registered trademark of Ultratec, Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Ultratec, Inc. is under license. (v2.6 10-19)

staying home helps you have the time to

RIGHTSIZING- WAIVING THE MAGIC WAND When it comes to moving, wouldn’t it be nice if there was a magic wand to make things simple? Your favorite furniture and boxes would reappear at your new apartment to be placed and unpacked. Anyone who has moved before knows the process can be overwhelming, and many people dread it. The following suggestions can help you work some “moving magic”—and even enjoy—an upcoming move.

First, come to terms with the fact that you are moving and look at this transition as another chapter in your life. Try to enjoy the process by bringing laughter and fun into it. As a result, you will experience more energy. Although you may be familiar with the term “downsizing,” decide instead to think about your new adventure as “rightsizing.” If you have lived in your home for forty or fifty years, you now have to deal with forty or fifty years of accumulated possessions. Perhaps the kids have moved out and now you are an empty nester. The stairs may be too hard to climb or the yard may seem too big to care for. Whatever your situation, you may be overwhelmed and unsure of where to turn for help in lightening your load. This situation is familiar to us at Universal Services, as we are often greeted by customers in tears.

These emotions are normal; take a deep breath and embrace the moment. Once you are committed to moving, the next step is to begin your rightsizing process. Remember that “the key to a successful move and rightsizing is organization.” As you begin, start with a room and finish it. As you sort, utilize Universal Services’ method, known as “Five Homes for Everything You Own.” 1. Your New Home: Items to keep. Obtain the floor plan for the place you are moving into. Think carefully about the items you are taking and if they will fit into your new space. Take only furniture that will fit the scale of each room. Doing so will help you realize how much space you truly have available for other furniture.

2. Think About: Items to give away. Organize a family get together and explain to your children why you collected certain items to help them understand their sentimental value. If a family member commits to take an item, make sure that you set a date for that person to collect the item.

3. Sales: Items to sell. The furniture in your current home may not all fit in your new residence. Consider taking any furniture you decide not to keep to a consignment shop. Another option is to consult with a specialist to conduct an estate sale.

Remember that most estate sale companies require at least five thousand dollars’ worth of inventory to conduct an estate sale.

4. Charities & Thrift Stores: Items to donate. As you sort through your belongings there will be a number of items that are too good to throw away but that might serve a purpose for someone in need. As you evaluate various items in your home, ask yourself: “Have I used it this year”? If not, get rid of it. Many charities such as the Homeless Veterans, Salvation Army and homeless shelters would be grateful for your donations.

5. Garbage: Items to dispose of. Raised by parents who lived during the depression, many Baby Boomers have difficulty trying to throw things away. Keep in mind that when rightsizing, you may simply have to discard some things if they have no use to you or anyone else.

As you continue waving the imaginary magic wand by using the above suggestions, your possessions are slowly but surely becoming organized and ready to move.

However, you might face other decisions as you continue in the moving process. The following tips can be helpful: 1. As your moving date gets closer, check expiration dates on food and try to use the food you have.

2. If you are having an estate sale, an estate sale specialist should be able to decide which items are consignable and which items should be donated.

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noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia.

WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments which can help with slowing the symptoms of dementia.

Brain stimulation can help slow the progression, especially early in the disease.

Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesn’t get frustrated Immune because it health is too difficult for them. is bolstered by smart lifestyle choices Socialization is important to remain engaged. Isolation can be decreased with visand the right diet its from family and friends, attending events, going to senior centers, or connecting with others through Facebook or Skype.

Food is great medicine for anyone trying to ward off the flu and Coronavirus.

Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing While much of the conversation about safety has focused on washing your hands chronic diseases such as diabetes or high blood pressure can help slow the progresfor 20 seconds, avoiding handshakes, and resisting the urge to touch your face, ansion. other key step to staying healthy involves strengthening your immune system.

Decrease stress with familiar routines and environments. Stress doesn’t cause deImmune health is bolstered by smart lifestyle choices and the right diet — a yearmentia, but can worsen the symptoms. round pursuit that allows our body the chance to defend itself no matter what we Medication may help improve mental function, mood, or behavior. For some, the face. drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine “We often think of nutrition and how to support the immune system when it comes (Razadyne) are helpful to delay some of the symptoms of mild to moderate demento the flu season, but our body’s defense systems operate every second of every day, tia. Memantine (Namenda), may be prescribed for treatment of moderate to severe fighting off foreign bacteria, viruses and other invaders, and keeping us healthy. Our Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be pregoal should be to think of this daily, how best to support our bodies proper metascribed to treat depression, excessive anxiety, or hallucinations. bolic function,” said Randy Evans, MS, RD, LD, a registered dietician consultant with Fresh n’ Lean.Here are six tips to boosting your immune system.

Take care of yourself Getting shuteye and taking the time to de-stress could help you stay healthy.

Lifestyle choices such as sleep and stress management are vital to the proper function of your immune system.

The non-profit National Sleep Foundation recommends adults receive an average of 7-9 hours of sleep each night.

Stress hasn’t been so easy lately. The COVID-19 pandemic has brought with it anxiety and fear.

Stock markets tumbled, sports leagues suspended operations, cultural events and large gatherings were canceled, and our way of life began to shift.

Breathing exercises, meditation or a jog could help you shed some stress, helping you maintain positivity and maintain your immune health.

Eat the rainbow Focus on the colors in your diet — green kale and cucumber, orange sweet potatoes and carrots, purples and blue hues of plums and blueberries.

“The colors in healthy foods are actually a part of the plant’s immune

6 TIPS TO BOOST YOUR IMMUNE SYSTEM AMID CORONAVIRUS, FLU FEARS

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BOOST>>21 SPRING HEALTH GUIDE 2020 MHL 13

PROTECT YOUR HEARING

The hand of a middle-aged woman is held up to her ear as if to hear more clearly.

Check your hearing!

Do you enjoy listening to music, going to the movies, and talking to your friends and family? Hearing loss can significantly affect your ability to continue enjoying these and other daily activities. That’s why it’s important to both protect your hearing now and get your hearing checked! On March 3, 2019, during World Hearing Day, the National Institute on Deafness and Other Communication Disorders (NIDCD) joins the World Health Organization (WHO), the Centers for Disease Control and Prevention (CDC), and others to bring attention to the importance of early identification of and intervention for hearing loss.

Approximately 15 percent of American adults ages 18 and over report some trouble hearing. Aging is one common cause of hearing loss. Exposure to loud noise is another—either from exposure to too much noise over time or from a one-time exposure to an intense “impulse” sound, such as an explosion.

Because the damage from noise exposure—called noise-induced hearing loss (NIHL)—is usually gradual, you might not notice it at first, or you might ignore the signs of hearing loss until they become more pronounced. Over time, you might find it difficult to hear or understand conversations, or need to turn up the volume on the television or other electronic devices.

The damage from NIHL, combined with aging, can lead to hearing loss severe enough that you need hearing aids to amplify the sounds around you to help you communicate and participate fully in daily activities. Untreated hearing loss may lead to isolation and has been associated with conditions such as depression, anxiety, low self-esteem, dementia, reduced mobility, and falls.

Exposure to loud sounds can also cause tinnitus—a ringing, buzzing, or roaring sensation in the ears or head. For some people, tinnitus subsides over time; for others, however, tinnitus can continue constantly or occasionally. Tinnitus is sometimes the first sign of hearing loss.

If you or a family member might have hearing loss, talk to a qualified health professional for early and appropriate care. This quick hearing quiz can help you determine if you need to have your hearing tested by a hearing health professional.

What can you do to prevent hearing loss from noise exposure?

Lower the volume.

Move away from the noise.

Wear hearing protectors, such as earplugs or earmuffs.

World Hearing Day Activities On World Hearing Day (March 3), WHO will launch a free app— HearWHO—that allows users to check their hearing on their smartphones. Read about the app and WHO’s World Hearing Day campaign (link is external).

CDC’s National Institute for Occupational Safety and Health (NIOSH), WHO, and many other organizations are sponsoring #Wiki4WorldHearingDay2019 (link is external), an initiative to improve Wikipedia content on hearing, hearing health services, hearing testing, and preventive and treatment interventions. You can contribute by suggesting a Wikipedia topic, improving or translating existing articles, or creating new content.

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SPRING HEALTH GUIDE 2020 MHL 15

Redefining Health

YOUR LIFESTYLE CAN SAVE YOU IF YOU GET COVID-19

By Kalpana (Rose) M. Kumar, M.D. Our world is no longer the same. The wave of affected people around the world with COVID-19, a novel Coronavirus whose first cases were revealed in December 2019 in Wuhan China, has created an unprecedented shake-up of every aspect of our reality. COVID-19 is highly infectious, contagious and transmissible. It lives on surfaces for days and can be transmitted through the oral and fecal oral route. In addition, if you carry the virus, even in the absence of symptoms, you can transmit it to another person. If you cough or sneeze, you can transmit it through droplets of saliva that spray into mouth or nasal passages of people in close proximity. It can also be transmitted through the fecal oral route if your child is a carrier, as the virus is spread through fecal shedding.

How does COVID-19 cause the damage it does in the body? The virus itself, which is round with spike like projections docks on ACE2 cell receptors present in the lower lungs and small intestines. Once it has docked, its membrane merges with the cell membrane and it enters the cell. Once inside, the virus needs an acidic environment to engage the cell’s DNA to manufacture its RNA and replicate itself.

The liver produces ‘antigen-presenting’ cells to illuminate the virus so the immune system can attack it. At this initial stage, you may experience mild symptoms of cough, fever, nasal congestion, runny nose, sore throat, loss of smell or taste or diarrhea or loose stools, while the immune system attacks the locations the virus has docked. Early on in the infection, this reaction can reduce the replication of the virus as the immune system attacks it. If your liver is compromised, the immune system does not attack the virus early. If your immune system is weak or compromised as is commonly present in the in the elderly or immunosuppressed patients, and the virus is not killed off early either allowing it to multiply rapidly. This increases the viral load in the body. When the immune system attacks this high viral load, its response is amplified causing severe tissue damage. This response is known as a ‘cytokine storm’. This is the reaction that causes shortness of breath due to damaged lung tissue often requiring hospitalization and ventilator support. This carries a much higher risk of morbidity and mortality.

So far, I have noticed that no one has discussed the importance of lifestyle to prevent and reduce the intensity of COVID19 infection. This is of extreme importance as there is so much you can do in a short time to minimize the impact of this virus on your health.

What can you do to maximize your ability to fight this virus and have it do little, to no damage to your body?

1. Remember, COVID-19 needs an acidic environment to replicate. The best way to alkalinize your body and increase its pH is by eating a Whole Food Plant Based Diet. (1) The standard American Diet is high in animal protein and dairy, both which acidify the body. This creates optimal conditions for the virus to replicate.

2. If your liver is compromised due to alcohol consumption or fatty liver, (2) it will be slow to assist the immune system in reducing viral load early in the infection process. The best way to assist the liver in its immune support function is to discontinue alcohol and eat lots of greens, which cleanses the liver and optimize its function. A Whole Food Plant Based Diet (3) combined with daily aerobic exercise (4) will reduce abdominal fat and begin reversing fatty liver and also assist a liver that is sluggish from alcohol use. The liver is highly regenerative so once you begin making lifestyle changes, it will respond rapidly, which will optimize its immune support function.

3. The COVID-19 virus favors a cool and dry environment that air passages provide, and is does not fare well in moist heat conditions. Inhaling steam with a steam tent (5) or a home sauna or hot shower and using a warm mist humidifier while sleeping is highly beneficial for moisturizing and warming the nasal passages to create an unfavorable environment for the virus.

4. Aerobic exercise (6) is extremely important to reboot the liver’s ability to provide support to the immune system, and optimize detoxification and antioxidant production. 20 minutes of aerobic exercise per day is the minimal amount should be 16 MHL SPRING HEALTH GUIDE 2020

done (of course, after clearance from your physician).

5. Reduce inflammation. This is best accomplished with a Whole Food Plant Based Diet. (7) If your inflammatory platform is healthy and your body is not inflamed, the damage to your tissues from an amplified inflammatory response to COVID-19 can be abated.

6. .Supplements to boost your immunity and inhibit viral replication can also assist in prevention and recovery of infection. I recommend the following supplements to assist your immune response in case of a viral infection: a. Zinc 20 mg per day reduces viral replication b. Vitamin C 2000 mg per day (if you have kidney stones, check with your doctor before taking this) is a potent anti-oxidant which assists the body in anti-viral activity. c.Vitamin D3 2000 to 5000 IU per day assists in immune support (be sure and get your blood level before taking more than 2000 IU per day in case you have a normal 25 OH-Vitamin D level. Vitamin D is a fat soluble vitamin and can cause toxicity if taken unregulated in high doses.) d. A broad spectrum probiotic (8) is key in keeping the gut microbiome (9) and immune system healthy and the general immune system from being chronically activated. An effective probiotic should have 5 strains of Lactobacillus and 5 of Bifidum to populate both the small and large intestine. Since one of the docking sites of the virus is in the small intestine, fortifying the immune system inside the small intestine can be really helpful. To ensure that your probiotic is temperature stable, it is better to get one that does not need refrigeration. (8) e. An anti-viral supplement such as Viracid by OrthoMolecular (10) can assist in reducing viral replication and also in supporting immunity. This can be purchased from a health care (11) provider who carries this product. f. An immune supporting supplement that can regulate proper immune function while supporting the liver would be an excellent enhancement for the body during this time. My preference is Immune by Orenda (12) as I have seen clinical evidence over nearly a decade of use in my medical practice.

While on a Whole Food Plant Based Diet, make sure you eat a variety of deeply colored (13) fruits and vegetables. The color indicates the antioxidants present in the food which supports many different body functions including cancer fighting properties. Add lentils and beans if you can tolerate them (best cooked from scratch rather than from a can). These increase Nitric Oxide (14) in the body which increases blood flow and oxygenation to the tissues. This creates an unfavorable environment for viral replication.

A note about Hydroxycholoroquin (15) and Hydroxycholroquin and Azithromycin: Hydroxycholroquin is an anti-malarial pharmaceutical agent as well as a commonly prescribed drug for Rheumatoid Arthritis, Systemic Lupus Erythematosus, and Porphyria Cunea Tarda. For rheumatologic conditions, it is prescribed at much lower doses for chronic conditions than it would be in an acute setting. An article was published in France (16) touting the benefits of using HCQ and Azithromycin for severe cases of COVID-19 but this study was anecdotal and did not meet the criteria for a clinical trial. Moreover, the side effects of HCQ range from dizziness, nausea, vomiting and retinal damage causing blindness and this medication should not be taken unless proven to be safe and effective for COVID-19.

The combination of HCQ and Azithromycin can cause a fatal arrhythmia called Torsade the Pointe (17) at any age, but especially in people with cardiac rhythm issues and underlying heart disease.

There have been no clinical trials (18) to prove the safety or efficacy of these medications for COVID-19 yet physicians are prescribing them prophylactically and pharmacists are promoting them as well. This is very dangerous in light of public panic and fear regarding COVID-19.

The public should be aware that taking a pharmaceuticals which have only anecdotal evidence can lead to a tsunami of unknown harm. In fact, we do not even know what doses, if any, are effective for prophylaxis or treatment of COVID-19 infection. We must wait for results of clinical trials. Scientific method has always had the responsibility to keep the public safe from harm by studying the effects of pharmaceutical agents through the rigor of clinical trials.

Because of the potential for assistance by HCQ, the public requests for it of their physicians have generated a shortage for patients who need them for their ongoing rheumatologic conditions.

My advice is to steer clear.

If you feel you have any sinus or respiratory symptoms, please contact your primary care physician first and begin your triage there. Please do not self-medicate without first speaking to your PCP while we are in this Pandemic.

What is interesting is the mechanism of Hydroxychloroquin, which increases the pH of the cell while reducing inflammation. Why not begin doing this yourself with a Whole Food Plant Based Diet and all the evidence based lifestyle suggestions listed above. You may have neglected to start this before now, but now is a great time to start given the COVID-19 pandemic. You will notice a difference in about a week as your body responds quickly to positive changes you make and you in case you contract COVID-19, you will increase your chances of having only a mild case of it.

LIFESTYLE>>page 46

noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling for Transformation An Invitation *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with â&#x20AC;&#x153;itâ&#x20AC;?, â&#x20AC;&#x153;that thingâ&#x20AC;?, â&#x20AC;&#x153;stuffâ&#x20AC;?, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others

By Kalpana (Rose) M. Kumar, M.D. *Money and number problems What is not brought to consciousness comes to us as fate ~Carl Jung *Illness, medication interactions or Corporate depressionMedicine are sometoconditions mimic Twenty-one years ago, when I left create Thethat Ommani symptoms of dementia.

Only a doctor can diagnosis if it is dementia or another Center, (1) my inner guidance said as clearly as this about health care, â&#x20AC;&#x153;ThisconIs dition.

Having a full medical workup canRaft.â&#x20AC;? treat aâ&#x20AC;&#x153;There medicalWill condition or determine if it The Titanic, It Will Sink.

Go Build A Life Be A Wave Of Spiritual is dementia.

Natural Selection That You Need To Prepare It For.â&#x20AC;?

WHAT KINDSmy OFnow TREATMENTS ARE FORtoCOGNITIVE DECLINE? At the time, ex-husband didAVAILABLE not want me leave corporate medicine. I There is currently no cure for dementia but there are non-drug and drug treatments was making six figures and supporting my family, and that was that. â&#x20AC;&#x153;I would rather which can help with slowing the symptoms of dementia. live in a trailer home than go back thereâ&#x20AC;?, I said to him. And I began selling anything Brainfrom stimulation the progression, in Ithe disease.

I could my homecan to help createslow a buffer of financial especially support as early I knew would not Engaging in activities that are creative or make a person think such as word games, return to practice in the corporate setting. matching, or learning information valuable as long as athe person doesnâ&#x20AC;&#x2122;t get Since I was a child,new I knew I wantedare to be a doctor.

It was deeply sacred spirifrustrated because it is too difficult for them. tual calling and I resonated with the essence of Medicine. I knew without any doubt is important to Iremain engaged.

Isolation canwilling be decreased with visthatSocialization this healing path was what was born to take, and I was to make whatits from family and friends, attending events, going to senior centers, or connecting ever sacrifices I needed to accomplish this. After my Internal Medicine residency in with others through Facebook or Skype.

1990, I worked for three different corporate health care systems going from one to Exercising 30 minutes a day 5 times a week, eating a healthy andessence managing the other, thinking that I would find an environment to support thediet, sacred of chronic diseases such as diabetes or high blood pressure can help slow the progresMedicine. I never did. After experiencing the business model of corporate medicine sion.expected me to compromise this essence in favor of profit, I knew I had to leave that stress with familiar routines environments.

Stressofdoesnâ&#x20AC;&#x2122;t cause deandDecrease create a model that was rooted in the and integrity of the essence Medicine while mentia, but can worsen the symptoms. being a sustainable business. In fact I was told by them that my practice was a conmentalhospital function,dollars mood,because or behavior. some,my the flictMedication of interest may as it help was improve not generating I wasFor keeping drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine patients healthy! This is when I heard the words from my inner guidance, mentioned (Razadyne) are helpful to delay some of the symptoms of mild to moderate demenabove. tia.AMemantine (Namenda), may bemedicine, prescribed treatment of in moderate to severe few years after I left corporate (2)for I was betrayed my marriage and Alzheimerâ&#x20AC;&#x2122;s Disease.

Antidepressants, antianxiety, and antipsychotics may be prebusiness by my husband and business partner in the most heinous manner, and exscribed togaslighting treat depression, excessive anxiety, or me hallucinations. perienced from all the people around who I trusted. Only two of my

ARE WE A BIGGER SOUL OR A SMALLER PERSON DURING THE COVID-19 PANDEMIC?

girlfriends assisted me to move through the rubble of my old and shattered reality. I was left in massive debt, The Ommani Center damaged and shaken, alone and with my unprocessed and undiscovered Self. Something inside me refused to let this crisis destroy me. The voice that told me to leave corporate medicine said, â&#x20AC;&#x153;You Need To Prove Yourself Worthy To Carry Forward The Vision Of Ommani.â&#x20AC;?

It was an excruciating time when I was tested at all levels and I engaged many therapists and healers to guide me through and out of this death. I refused to take any pharmaceuticals, as my inner directive wanted me to feel my suffering all the way down to my bones, to awaken authentic empathy with people I would be seeing in my practice.

This Was A Spiritual Test Of A Lifetime.

After unspeakable losses that continued for over a decade, I somehow (with the love and confidence of my patients, when I barely had any in myself), I kept putting one foot in front of the other. I survived and transformed. The Ommani Center also survived and transformed, and is still here, a guiding lighthouse in the darkness for many, the â&#x20AC;&#x2DC;life raftâ&#x20AC;&#x2122; I was told I had to create.

After death comes rebirth and we must believe and know this as a Universal truth. All spiritual traditions teach this, but it is only after we personally experience a transformation of this nature can we know its sublime truth.

We, as a world, are in a death process right now in the COVID-19 Pandemic. It is the death of what we thought was our reality. This reality was consuming us at so many levels, consuming our celltissue, our life energy, as well as the resources of the earth.

To me, this time feels like a Divine reset, a pause. â&#x20AC;&#x153;When the â&#x20AC;&#x2DC;egoâ&#x20AC;&#x2122; doesnâ&#x20AC;&#x2122;t listen, the soul steps inâ&#x20AC;?, just like mine did 14 years ago. This time our collective Soul, the Soul of the world, has stepped in to reset us! During this time, we have a huge opportunity to go within, in the midst of our fear of the unknown. We must remember, â&#x20AC;&#x153;We are in this together.â&#x20AC;?

Many, who derive their identities and worth from the external world are being â&#x20AC;&#x2DC;forcedâ&#x20AC;&#x2122; to go inside, and will have to confront their shadow, their fears and their neglected parts.

Marriages that do not have a solid foundation will be tested, and they will either transform and heal or come apart, and so will relationships of all kinds. Children who have been busy with multiple activities, will need to pause all of these, and get to know their parents, and vice versa. We will have to revisit our finances and budgets and reframe our relationship with money, and take the time to evaluate what is truly important and of intrinsic worth. We will have to reconsider what we truly value, as we experience the impermanence of money and prestige. More than ever, TRANSFORM>>page 46

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SPRING HEALTH GUIDE 2020 MHL 17

We are living in a time of uncomfortable uncertainty around the new Coronavirus.

Not only have we been confined to our homes for an indefinite amount of time but we also feel helpless and scared. Anxiety increases when we feel out of control and right now there is a lot hanging in the balance especially trust and safety. It can be difficult to sort through all the information that is being thrown our way on the internet and social media, so it is difficult to know what to trust right now. The safety precautions are put into place so that we are all at a minimal risk and we all need to do our part to follow these guidelines to try to Stop the Spread. There are people that want to argue against this philosophy and others who have gone so far into the future with negative thinking they cannot focus on today. So the truth as I see it is, we need to try to stay in the present moment as much as possible. Just deal with today and what is happening today. If we all just take this moment by moment, day by day we will get through this and find out we have more strength and resilience than we realized. There is hope for the future and a promise of a brighter tomorrow. This is where Reiki can help you right now.

Reiki (pronounced Ray Key) is a combination of two Japanese words rei, and ki, meaning universal life force energy. Reiki addresses physical and emotional imbalances in the body that can lead to anxiety, depression or physical illness. When the energies in our bodies get stuck or out of balance we don’t feel our best. It can block our creativity and our intuition, which leads to living a life that is not encompassing our full potential. With close proximity to others not allowed or safe right now, Reiki can help you right now distant Reiki is a great option to help you feel better quickly and easily. It is a very powerful way to help yourself and those around you to stay grounded, positive and purposeful in these very trying times. In our homes we need to try to remain calm and try to uplift those around us so that we can get through this in the absolute best way possible. Children may feel scared and uncertain of what is actually going on leading to pent up energy that is difficult to release with the stay at home ordinance right now. As caregivers we need to try our best to take care of ourselves so we can be patient, kind and resourceful for our children or any other people that rely on us for their care. So now is a perfect time to learn more about distant Reiki and see if this healing energy feels like it could help you right now.

Distant Reiki is when Reiki is sent to a client that is not in the same room as the practitioner. Reiki can be sent to a client that is across town, across the country or on the other side of the world. No distance is too large and the effectiveness of the "Love Your Life" session is just as powerful as if it were in person. The energy the client receives in www.fyzicalnorthshore.com a distant healing provides them information to assist healing on all levels, physical, mental and emotional. Distant healing helps soothe anxiety, stress, depression, A physical therapist is a key Our board certified physical therapists member of your health care team physical pain, insomnia and many other illnesses. The effects of distant healing have specialize in the following areas: who is specially trained to improve been measured in more than 100 experiments conducted over 30 years, and more function, relieve pain, and expand than half of them are described in the article Distant Healing by Daniel J Benor, MD. your movement potential. Through In the abstract, Dr Benor says, “This article reviews 61 studies of distant healing, evaluation and individualized which is healing that is deliberately sent by one or more healers as an intent, wish, treatment, our PT's can treat meditation or prayer to a healee who may be in the healers’ presence or may be far existing problems, provide away. Distance, even thousands of miles does not appear to limit the effects of healpreventative health care, and help To schedule a free screen, call (262) 478-0920 ing. Significant effects of distant healing are demonstrated in randomized controlled you reach your functional goals. or email nspttv@gmail.com. trials in humans, animals, plants, bacteria, yeasts, cells in laboratory, and DNA. FasLocated at: 136 N. Main St., Ste. 308, Thiensville, WI 53092 and 4922 Columbia Rd., Cedarburg, WI 53012 cinating new insights about energy medicine and integrative care are suggested by these studies.” If you think about the internet, that energy is being transmitted and picked up anywhere in the world. Remote energy healing works in the same way. Just like you no longer have to plug a phone into the wall to make it work, you do not need to be in a practitioner’s office to receive energy healing.

You do need to set up a specific time to receive the Reiki energy healing. A time will be scheduled and the client has a conversation prior to their appointment to let the practitioReceive Reiki in the comfort ner know what they would like to get out of the session. It of your own home. is helpful for the client to set an intention so they can focus • Reduce Stress and Anxiety on one or two areas of concern. The energy can be received Reiki and Energy Healing by the client as they sit or lay down. If it is not possible to • Release tension in the body carlsonhealing.com be still at the specified time the Reiki will be received just • Gain more peace of mind as powerfully if you are going about your day taking care • Helps with sleep disturbances of daily responsibilities. That is one of the most wonderful aspects of distant healing it is received by the client no matter • Helps manage depression what they are doing. If the client sits quietly it is more likely they will feel sensations that may occur during a session but All distant healing sessions are 30 minutes this is not necessary.

After the session, most clients report feeling very relaxed Cindy Carlson and refreshed. There is a sense of deep peace and well being, Reiki Master/Energy Healing with a feeling of relaxation and calm throughout the body.

414-758-0657 A reduction in pain and stress is also common. It is good to ccarlson10@att.net drink plenty of water and pay extra close attention to your intuition over the next several days and coming weeks as it will Allow the powerful energy of Reiki to soothe and relax your mind and body. guide you to make any changes required in order to reach the

WHAT IS DISTANT REIKI & HOW CAN IT HELP WITH CORONAVIRUS?

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REIKI>>page 41

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BOOST<<13 system, so eating the rainbow in your diet boosts your phytonutrient intake and boosts nutrients to help support your immune function,” Evans said.

Eating whole foods reduces the intake of chemicals, additives and artificial sweeteners often found in processed foods, improving the body’s detox system.

Beyond veggies and fruits, healthy fats — those found in extra virgin, organic, and cold-pressed coconut or olive oil, avocados, raw nuts and seeds, and range-fed or wild-caught animal products — are also a smart addition for meals and snacks.

Eat your medicine Nutraceuticals represent the perfect balance of food and medicine — they provide nourishment as well as medical benefit.

The supplements “might aid prevention and control” of viruses like COVID-19, according to a research article published in February by the journal “Progress in Cardiovascular Diseases.”

Key nutraceuticals highlighted in the study include: Ferulic acid Lipoic acid Spirulina N-Acetylcysteine Selenium Glucosamine Zinc Yeast Beta-Glucan Elderberry The nutrients are often found to be low or very low in unhealthy patients, Evans said, meaning the body is weak and unable to respond to viral threats.

Follow your gut The best measure of your immune health can be found in your gut bacteria.

All of the bacteria in your body makes up your microbiome. The right types of food — such as leafy greens and lean proteins — can promote the growth of good bacteria, or microflora, in our systems and reduce inflammation.

We often only focus on our gastrointestinal tract when we’re having issues, but most of our immune system cells (70-80%) are located in our gastrointestinal tract.

Soak up some sun Make sure to stay on the sunny side.

Vitamin D — which is produced when the skin receives sunlight, and is also found

in fresh fish and eggs — has many important functions in the body, including bolstering bone and overall health.

“It’s actually more of a hormone than a vitamin in function,” Evans said. “Research suggests Vitamin D has both antimicrobial and antiviral potential in the body.

The most potent impact is shown when Vitamin D levels are boosted when found low.”

The most effective way of measuring the body’s Vitamin D levels is through the amount of the serum 25-hydroxyvitamin D in the blood, and experts recommend a concentration of 50 nanomoles per liter.

Stay hydrated Water is the fuel that triggers the body’s metabolic processes, making H20 especially important for our immune health.

The goal: drink at least half your body weight in ounces of water. You may need more water than that if you’re active, and anyone who’s been told they’re fluid-restricted should discuss hydration with their doctor.

Dehydration, meanwhile, can invite a wide range of issues, including afternoon fatigue, headaches and muscle cramps.

It’s important to be mindful of staying hydrated if you drink alcohol. Be sure to trade one glass of water for every alcoholic drink you consume, and be sure to drink water before and after to keep your body in balance. Your boosted immune system and diminished hangover will thank you the next RIGHTSIZING<<12 3. Make a checklist of newspaper and utility companies that you need to call to request service termination or disconnection.

4. Complete an address change card at the post office.

5. Hire a senior move manager to coordinate all phases of your move.

6. Hire professional packers and movers.

7. If you are doing the packing yourself, obtain packing materials two to three weeks before your move. a. Mark boxes with room name and contents. b. Pack liquids and flammable items in a separate box.

8. Set aside an overnight bag the day before your move with your keys, checkbook and other important papers. Remember, the day of the move there are many things happening, and these items are often misplaced.

SPRING HEALTH GUIDE 2020 MHL 21

vous about leaving a daycare he’d been going to since birth. One child created a wide chasm in the sand table to show how she felt her family was divided up after her parents’ divorce.

Once the child symbolically shares things he or she cannot articulate, I can begin to help them with what they are struggling with. I will start to guide the child by ask2020 is the mommy giraffe way over there?” That’s how I ing themComing questionsJune like, “Why get to the bottom of what is really bothering the child.

Then, I will start providing “correctional experiences,” so the child starts to problem solve. For example, I will ask him or her questions like, “What can the baby giraffe do instead of knocking over the elephant?”

Throughout the series of therapy sessions, I constantly confer with the child’s parents. Sometimes, if I feel a parent needs to observe something the child is doing, I

Summer edition

MODERN HEALTH AND LIVING

CHILD>>page 55

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22 MHL SPRING HEALTH GUIDE 2020

INTERGENERATIONAL CARE FOR ALL AGES & ABILITIES IN MILWAUKEE Serving clients from throughout Greater Milwaukee, St. Ann Center adds new life and purpose to the years of our adult day care clients by bringing them together with children enrolled in our childcare program and teen volunteers. Daily interactions with young people leave older adults feeling loved and needed. In turn, children receive valuable attention and mentoring. They learn to embrace difference instead of fearing it—counting older adults and people with disabilities among their friends.

A community where children & adults grow together When you bring children and adults together for planned and informal activities—from daily exercise to art and music-making—children benefit from positive one-on-one attention from nurturing, caring adults; and adults gain a sense of purpose by sharing wisdom and skills with children. What’s more, adults talk, smile and participate more fully when the little ones are around. It’s hard to tell who’s more excited!

Helping improve health in older adults Research reports by Generations United (a national organization advocating for the well-being of children, youth, and older adults through intergenerational programming) show older adults participating in intergenerational shared sites, like St. Ann Center, experience: improved physical and mental health enhanced socialization and improved sense of self-worth increased personal independence less agitation in those with dementia improved attitudes about other generations delayed entrance into nursing homes Helping increase social skills and development in children Children in intergenerational shared sites show: enhanced social skills lower levels of aggressive behavior decreased drug use and increased stability improved academic performance In fact, preschool children involved in intergenerational programs have higher personal and social development scores (by 11 months) than preschoolers involved in non-intergenerational programs.

For more inforamtion visit stanncenter.org.

HEART<<7 Amare Global’s MentaHeart made with PFBc and other natural nutrients shown in clinical studies to help optimize heart health, which will help with improved mental wellness.”

For a more upbeat mood, follow your heart You’re probably not going to turn down an opportunity to feel cheerier. “Now, when you read all those articles about heart health, you should be even more driven to follow the advice because those strategies may also help you experience a substantial improvement in anxiety and overall mood,” Talbott concludes.

Shawn Talbott, PhD is fascinated by nutritional biochemistry: the idea that what we eat changes the biochemistry of our bodies, and influences how we look, think and feel. He’s now turned his attention to the gut/brain axis. “This is the missing piece of the puzzle,” he says. “Understanding the connection between our microbiome and our brain is fundamentally changing how we think about human performance.” .

SENIOR HEALTH AND WELLNESS

SPRING HEALTH GUIDE 2020 MHL 23

fight heart disease are a healthy diet and lifestyle

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5 LIFESTYLE CHANGES TO IMPROVE LONG-TERM HEART HEALTH

Expanding participation to under-represented groups Leveraging existing infrastructure developed by ORCATECH, the research team p testing its platform in older adults’ homes this year. Participants will include resident come housing in Portland, veterans in the rural Pacific Northwest, African Americans and Latinos in heart Miami.

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But barriers recommends 40 minutes of aerobic exercise of moderate to vigorous intensity three to adopt cost, little evidence of effecti to four times per week. concerns about privacy have ma 2. Eat a variety of nutrient-rich foods. www.cardinalcapital.us THIS IS EXACTLY WHERE YOU'LL WANT TO BE... tion essential slow to catch on,inDr. Kaye • Nutrient-rich foods contain minerals, protein, and other nutrients “Ideally, the technology need large quantities while being lower in calories. These foods can help with weight intrusive, tuned to specific livin control, cholesterol, and blood pressure. to provide highly valued data,” Independent Residences Serving The Needs Of• Your Ourdiet Communities should emphasize: example, for people living alo o A wide variety of fruits and vegetables cally placed motion sensors on o Whole-grain products allow researchers to track parti o Low-fat dairy products o Lean protein choices (ie: skinless poultry and fish) speed (a predictor of vitality), c cline, and mortality, without in o Nuts and legumes privacy. Contact sensors placed o Non-tropical vegetable oils eseating can show medication • The DASH (Dietary Approaches to Stop Hypertension) pattern is recom- adhere Data will flow wirelessly 2 mended to help decrease your risk of developing cardiovascular disease. ing a constant flow of objecti 3. Eat less of the nutrient-poor foods. tion about activity, sleep, mobili • You should limit foods and beverages high in calories and low in nutrients. social interaction, and general h • Food items you should limit: becomes a terrific window on Kensington has spacious and comfortable private & semi private o Saturated fat and trans fat person is successfully aging in rooms like it’s your home away from home. o Sodium Dr.are Kaye.

Residents can enjoy art, music, games, outings, pet visits, o Red meat (can be eaten in moderation if the leanest cuts chosen) A weekly email survey of social gatherings, exercise sessions, and more. o Sweets and other sugar-sweetened beverages 4. Base your eating pattern on these recommendations. will address health factors that Sk ille to frozen, monitor • Try to eat a wide variety of fruits and vegetables. Fresh, andremotely, canned op-such as d Nur F ocu s s mood, changes medications i n g ed Re tions are available. Opt out of high-calorie sauces or added salt and sugarsinduring habili tal visits. preparation. ta tion Serv CART’s history and future • Choose fiber-rich whole grains.

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1810 Kensington Dr. | Waukesha, WI 53188 At ORCATECH, Dr. Kaye an LIFESTYLE>>page 35 (262) 548-1400 | of kensingtoncareandrehab.com comforts home. ers continued to develop and technologies that unobtrusiv 24 MHL SPRING HEALTH GUIDE 2020 data. The CART initiative dev of recommendations from a 20 Cardinal Capital Management Heart, Lung, and Blood Institut

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Make healthy eating a priority during National Nutrition Month.

To honor this observance, we’re sharing nutrition and healthy eating tips for seniors (and everyone!) to follow.Wholesome nutrition is a proven ingredient for leading a healthy and active lifestyle. The foods we put into our body affect energy levels, mood, sleep, and much more. In this National Nutrition Month-inspired guide, we’ll cover some nutrition and healthy eating tips for seniors (and anyone!) to follow, including: Eat the rainbow The National Council on Aging (NCOA) suggests eating a diverse diet rich in lean protein, fruit and veggies, whole grains, and low-fat dairy. Look for red, orange, yellow, green, blue, and even purple foods that will make your plate look like a rainbow!

Find a selection of delicious dishes featuring colorful foods in these healthy spring recipes or check out the healthy eating tips in this article on how to add more fruits and vegetables into your diet.

Looking for healthy eating inspiration? Our blog offers more healthy recipes for soup, pumpkin, oatmeal, pizza, breakfast, and much more.

Look for important nutrients Essential nutrients are compounds that your body can’t make enough of on its own, so you want them to be included in the food you consume. Potassium, calcium, vitamin D, vitamin B12, minerals, and dietary fibers are just some of the nutrients that are especially vital for older adults. Monitoring your intake of these and other essential nutrients is another healthy eating tip that can help you meet your nutrition needs, maintain energy levels, and stave off some health complications. Find more recommendations on which nutrients to include in your diet on the American Heart Association site.

Follow recommended serving sizes The amount of food on your plate is often as important as what is on your plate to keep you healthy. Follow the recommended serving sizes for your age group, as they can change over time. The U.S. Department of Agriculture’s ChooseMyPlate website can also help you round out your diet with nutritious portion sizes and healthy eating tips at every stage of life. Before making any drastic changes to your diet, you should check with your doctor or nutritionist to determine the best portion sizes for your health goals.

Indulge in sweets wisely If you love a little sweet snack after a meal, experts say go for it! A daily 100or 200-calorie indulgence can have its place in a healthy diet. As is often the case, moderation is the key. Reducing fat and sugar may help lower the risk of developing heart disease and obesity, while also helping your body retain the nutrients from the healthy foods you’re eating.

Do you have a sweet tooth? Here are some healthy dessert recipe substitutes that are just as tasty and mouthwatering as your favorites!

Limit or avoid processed foods While processed foods may seem convenient, they can often contain additional salt, sugar, and other ingredients that don’t help your body get the nutrients it needs.

Limiting these foods – or cutting them out – can help boost energy and immunity, improve sleep, promote brain health, enhance muscle tone, stabilize blood sugar, and slow down the aging process.

NUTRITION>>page 35

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KEEPING YOUR BRAIN SHARP AS YOU AGE

By Bonnie Liebman Can’t remember that new neighbor’s name? Not sure why you came into a room or what you planned to say? Can’t find your keys?

Odds are, those are normal signs of aging. But when you leave your wristwatch in the refrigerator, can’t remember common words like “toothbrush,” can’t find your way home, or can’t remember how to use a key—those are more likely to signal Alzheimer’s or other kinds of dementia.

An estimated one out of five people aged 75 to 84 has Alzheimer’s disease. Among those aged 85 or older, it’s two out of five.

While some risk factors, like Alzheimer’s-prone genes, can’t be changed, dementia may not be inevitable. Whether you eat a healthy diet, keep moving, and use your brain may make a difference.

“For so long, Alzheimer’s disease was considered an inevitable consequence of aging,” says researcher Martha Clare Morris of the Rush Institute for Healthy Aging in Chicago.

“In the last 10 to 15 years, it’s started to look more like heart disease,” she explains.

“Heart disease research has given us many tools to lower risk—diet, exercise, weight, cholesterol, blood pressure. Alzheimer’s may also have multiple risk factors.”

In fact, Alzheimer’s may have some of the same risk factors as heart disease.

Researchers now believe that only a blurry line separates Alzheimer’s and vascular dementia—which occurs when blood vessels that feed the brain become narrowed or clogged, either slowly or after a stroke.

One difference between heart disease and dementia: “Heart disease research is 30 years ahead,” says Morris.

Why do some brains stay sharp while others get fuzzy as they age?

To find out, researchers are looking not just at who ends up with a diagnosis of dementia. They’re also looking at people who don’t have dementia, but whose scores on memory tests decline after a few years.

For example, in the Chicago Health and Aging Project (CHAP), which has been tracking roughly 3,700 older people since the mid-1990s, the participants take cognitive tests every three years.

Among them, “subjects are read a story and asked to repeat the main theses to test their immediate memory, and again 15 minutes later to test delayed memory,” says researcher Martha Clare Morris.

Another example: In the timed digit-recall test, “we pair symbols with numbers,” she explains. “Then we present a series of symbols to see how fast participants can name the corresponding numbers.”

When a person’s scores on those kinds of tests drop significantly over time, it’s called “cognitive decline.”

Here’s a sampling of steps you can take to keep your brain in shaped over the next five or ten years. Since much of the brain research is in its infancy, we include only advice that—even if it doesn’t help your mind—should lower your risk of heart disease, stroke, diabetes, cancer, or other illness.

Shoot for two or three servings of fatty fish each week.

The polyunsaturated omega-3 fish oil—DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)—seem to protect the heart. And there’s growing evidence that they may also protect the brain.

“EPA is anti-inflammatory, and inflammation is part the Alzheimer’s disease

syndrome,” says William Connor, a heart disease expert at the Oregon Health & Science University in Portland. But the evidence for DHA is even more compelling.

It’s the most prominent fat in the brain, especially in the nerve cells in the cerebral cortex. “People with Alzheimer’s have less DHA in their cerebral phospholipid cell membranes than normal people,” explains Connor. “Taking DHA could replace the missing DHA.” When researchers feed DHA to adult monkeys who have been on DHA-deficient diets, the DHA gets into their brain phospholipids.

“The DHA crosses the blood-brain barrier and enters the brain,” explains Connor.

“We think there’s wear and tear on polyunsaturated fats in the brain all the time, and that they’re constantly getting replaced.”

So far, only a handful of studies have tried to see if fish or omega-3 fats are linked to cognitive decline. But they’re promising: In the Framingham Heart Study, which tracked nearly 900 healthy older men and women living in the Boston suburb for roughly nine years, people with the highest blood levels of DHA—they ate about three servings of fish per week—had about half the risk of dementia compared to those with lower levels.

In the Zutphen Elderly Study in the Netherlands, which followed 210 older men for an average of five years, those who ate no fish had more cognitive decline than fish eaters.

In the Atherosclerosis Risk in Communities (ARIC) Study of more than 2,200 older residents of the Minneapolis suburbs, scores on a verbal fluency test (“write as many words as you can in one minute that start with F, A, or S”) were less likely to decline in those who had higher blood levels of omega-3 fats. Omega-3s only appeared to protect people who had high blood pressure or a combination of low HDL (“good”) cholesterol and high triglycerides.

In the Chicago Health and Aging Project, cognitive decline was 10% slower among people who ate fish at least once a week than among those who ate fish less often.

“The preponderance of studies shows an association between fish consumption or DHA and cognitive decline,” says Connor. “But it’s only an association, so it may be time for a more definitive clinical trial.”

Until then, he recommends omega-3s, but not necessarily for the brain. “My advice is to consume fish to prevent heart disease,” says Connor. “There’s no harm, and it might also prevent Alzheimer’s.”

Shoot for two or three servings of fish per week. To get the amount of omega-3s that seemed to protect the Dutch men, you’d have to eat five ounces a week of fatty fish (like salmon) or 30 ounces a week of leaner fish (like cod, haddock, or tuna).

If you don’t eat fish, taking fish oil capsules or vegetarian omega-3s from phytoplankton is second best, says Connor.

Limit bad fats.

It’s clear that saturated and trans fats are bad for your arteries. Could they also harm your brain?

The Chicago Health and Aging Project study tracked 815 healthy people for nearly four years, and then searched for clues about the 131 who were diagnosed with Alzheimer’s.

“We saw a doubling of the risk of Alzheimer’s disease among those who ate the most saturated fat versus those who ate the least,” says CHAP researcher Martha Clare Morris. (Those who ate the most sat fat averaged 25 grams a day, while those who ate the least averaged half that much.)

The risk was also roughly double among those who ate more than about 1.8 grams of trans fat a day (the amount eaten by the group with the lowest trans intake).

In a second study, which tracked more than 2,500 people for six years, “we found a faster rate of cognitive decline in people who consumed the most saturated and trans fat,” adds Morris.

And in April, the ARIC study reported significantly more cognitive decline in people with higher blood levels of palmitic acid, which is found in saturated fats.

It’s not clear how bad fats might affect Alzheimer’s risk, but there’s reason to suspect a link.

“The only gene that’s been linked to late-life Alzheimer’s is apoEe4, which encodes a cholesterol-transport gene,” notes Morris. “And cholesterol-lowering statin drugs seem to protect against Alzheimer’s in some studies.”

Eat leafy greens.

Kale, iceberg lettuce, romaine lettuce, and raw or cooked spinach. That’s the group of “leafy greens” that could keep you thinking straight.

When Harvard researchers gave tests measuring verbal memory, working memory, and other cognitive skills by phone to 13,000 nurses twice between 1995 and 2001, those who reported eating the most vegetables had a slower cognitive decline than those who ate the least.

“But the relationship was strongest with green, leafy vegetables,” says Francine Grodstein of the Harvard School of Public Health, who adds that the researchers “found nothing with fruits.”

Results from the CHAP study are similar. People who averaged roughly three servings a day of vegetables had a 40% slower rate of cognitive decline than those who ate roughly one serving a day. Again, fruits had no impact.

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Bell Tower Place is a non-smoking community offering elegant one & two bedroom apartment homes. Located in a quiet, residential neighborhood you are still situated in close proximity to all the modern conveniences you will need to live an independent, maintenance-free lifestyle.

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Granville Heights offers one & two bedroom apartment homes in a non-smoking community. Centrally located, you will have easy access to churches, grocery stores, restaurants and more while enjoying a relaxed, maintenance-free lifestyle within the community. Income restrictions may apply.

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a few things you should know to help get ready

PREPARING FOR SUMMER MOVING Summer is coming and you’ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now you’ve decided to buy or rent a smaller home or apartment.

It’s a good time to make your next move. Now that the weather has become warmer it makes it easier to get around searching for your next residence.

It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Of course, many people simply choose to rely on family and trusted friends to help them make a move. You’ve spent your life helping them out, now it’s their turn to help you. We’ve put together some moving tips that should make your move easier.

Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet?

Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions.

Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing.

If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown.

Contact your utility companies and let them know what day you plan to move.

Fill out change of address forms for the post office seven to ten days before moving day.

Make sure you have phone service at your current home and new home on moving day. Have the name of the contact of your new apartment or senior residence ahead of time. Know the name of the person you need to contact if a situation comes up on moving day.

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INDOOR EXERCISES WORKOUTS FOR SENIORS Stay active and fit when the weather is iffy with these indoor-friendly workouts.

One of our indoor exercises for seniors is brisk walking.We all know the benefits of exercise, especially as we age. The U.S. Centers for Disease Control and Prevention suggests that older adults exercise 150 minutes per week for optimal health.

Staying active â&#x20AC;&#x201C; even in the spring â&#x20AC;&#x201C; has been known to help seniors prevent chronic disease, improve mood, increase mobility, and lower the risk of injury. With these health benefits in mind, consider turning toward indoor-friendly workouts that can help you stay fit throughout the EACH season.

Here are six simple indoor exercises to try. Check with your doctor first to determine if these exercises are safe for you: Keep reading to learn more about each of these senior-friendly indoor workouts.

1. Walking Regular brisk walks can help you maintain a healthy weight, strengthen bones and muscles, and improve your balance and coordination. To protect yourself from cold, snowy or icy conditions, consider taking a walk around your neighborhood shopping mall, an indoor track, or another large public place free from outdoor winter elements. Aim for 30-minute intervals or about 2.5 hours of brisk walking per week.

2. Cycling Cycling is a low-impact form of exercise that can help increase cardiovascular health and body strength without putting additional pressure on your joints as may occur during running or other higher-impact sports. In addition to reducing strain on the joints, cycling can keep your heart healthy, and may even slow down the aging process. In the winter months, consider trying an indoor cycling class at a local spin studio or gym. You can also find stationary bikes in most indoor fitness centers.

Indoor biking can be a fun and invigorating way for seniors to reap all the health benefits of cycling during the winter months without having to go outside.

3. Yoga Yoga can be an incredibly beneficial way to remain active at any age. It offers a wide variety of health benefits, including strengthening bones, protecting joints, improving balance, and boosting mood. If youâ&#x20AC;&#x2122;re not an experienced yogi, donâ&#x20AC;&#x2122;t worry!

Most poses can be modified to meet any fitness level or body needs. Whether you learn senior-friendly foundational poses at home or with the help of a trained yoga instructor at a studio, you can stretch and breathe your way to better health in the indoor warmth all winter long.

4. Pilates Pilates is another low-impact strength program that can be great for people at any age, including seniors. These indoor workouts are focused on helping you develop core strength and stability, which can improve balance and tone your body. From mat work to equipment-assisted exercises, youâ&#x20AC;&#x2122;ll likely find that many indoor gyms and studios offer Pilates classes for first-timers so that you can learn the basics from a pro in a safe environment.

INDOOR>>page 35

compassion and willingness

I THINK ITS DEMENTIA WHAT CAN WE DO? Here’s a what-if scenario. What if, when you woke up this morning, you sat up, put both feet on the floor, and had to remind yourself again today, that you have dementia? And you hate it. What a devastating realization!

Now, what if that person wasn’t you but a loved one: your mom, dad, husband, wife or another family member? What if they felt that way every morning, what can you do to help them…not to hate it? Put yourself in their place and start working on a solution – to ease the transition.

During the holidays families and friends spend time together and begin to notice things aren’t the way they used to be. Mom’s famous cookies don’t taste the same or dad is more unkempt or repeating just about everything that he says. Maybe you have a care giver situation and they are becoming exhausted with caring for their spouse.

You can see the strain in the their face but you also see the love that says they will just keep on caring because that’s what they promised each other. What can you do to help?

It can be hard to realize that the roles have changed…Parents keep families together, share traditions, support our wild schemes, and are generally stable and able to care for themselves. We thrive in our world of all is well… until things change.

Now what? Where can you turn for help?

The first suggestion is to learn about the disease by talking to professionals, reading about it or attending a Dementia Support Group. Suggest that a doctor visit would be beneficial and offer to go along to discuss some concerns. Use the results of that appointment to address any needed changes.

Dementia is a disease that slowly erodes reality and makes day to day living more and more difficult. It changes the familiar into the unknown. Talking louder or firmer to someone with dementia doesn’t help to clear up the problem. We need to adjust how we communicate and tailor our answers in a way they can understand.

By changing how you give them information, you are accepting their disability and showing compassion and understanding of their condition. Their brain doesn’t work like it used to its’s a rolling sea of confusion most of the time. They aren’t being difficult on purpose. They’re trying to keep up, but their brains just can’t hold onto all the information that gets thrown at them. They’re doing the best they can with what they have to work with.

Compassion and a willingness to be present are what can make the difference and your support and assistance provides respect in a caring way.

Tudor Oaks Senior Living Community offers a Dementia Support Group the 2nd Tuesday of each month at 6:30 pm. Care givers and family members are Welcome!

Call 414-529-0100 and ask for Chaplain Michelle Peterson or Judy Radish for more information about the group and Dementia Support.

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414-529-0100 www.TudorOaks.net

Tudor Oaks Senior Living Community is owned and operated by American Baptist Homes of the Midwest, a not-for-profit provider of senior housing and healthcare since 1930.

SPRING HEALTH GUIDE 2020 MHL 33

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LIFESTYLE<<page 35

â&#x20AC;˘ Replace saturated fat in your diet with monounsaturated and polyunsaturated fats. Saturated fat intake should be no more than 5-6% of total calories. â&#x20AC;˘ Limit foods and beverages with added sugars. â&#x20AC;˘ Choose foods with less sodium and try to prepare foods with little or no added salt. In order to lower blood pressure, try to limit sodium to 2,400 milligrams or less North East Ave Waukesha, 53186 per day. If 801 you can, reducing your daily sodium intakeWI to 1,500 milligrams can have extremely positive benefits to your blood pressure.

262-544-9757 or 800-944-4866 ext. 1122 â&#x20AC;˘ Drink alcohol in moderation. This equates to no more than one drink per day as QUALITY a woman and no more than two drinks per SUBSIDIZED day as a man.SENIOR HOUSING 5. Avoid tobacco and smoking. Convenient Downtown Location â&#x20AC;˘ Smoking increases your risk of developing cardiovascular disease. Your risk Free Parking- secure Entry System significantly decreases once you quit.

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NUTRITION<<page 26 Here are a few easy ways to reduce processed foods in your diet: Swap your morning bowl of cereal with a homemade smoothie or steel-cut oats Instead of going for the flavored coffee creamers, consider using a splash of whole or plant-based milk with a sprinkle of cinnamon Eat an orange or grapefruit instead of drinking the juice form Top your salad with lemon juice and olive oil instead of store-bought dressing Snack on fresh fruit, nuts, veggie slices, hardboiled eggs, or seasoned chickpeas instead of pre-packaged chips, cookies, and snack bars Try prepping and freezing your own meals instead of buying freezer meals at the grocery store Stay hydrated More than 60% of the human body is made of water, making the amount of H20 you drink important for healthy nutrition as well. Healthy hydration is especially critical for seniors because the body begins to conserve less water with age. Follow these helpful tips on our blog to ensure you stay hydrated and healthy.

Have breakfast The â&#x20AC;&#x153;most important meal of the dayâ&#x20AC;? is essential because it helps kickstart your metabolism and provide the necessary fuel to get your body through the day. For those struggling to make time for breakfast, we recommend these grab-and-go breakfast ideas that pack healthy nutrition into each bite.

These nutrition and healthy eating tips for seniors (and anyone!) can help you feel your best. As always, be sure to check with your doctor or nutritionist before making any drastic dietary changes.

If you or someone you care about struggles to hear over the phone, call 800.233.9130 or visit CapTel.com today to discover how a captioned phone for hearing loss can help.

INDOOR>>page 32 Stay active and fit when the weather is iffy with these indoor-friendly workouts.

One of our indoor exercises for seniors is brisk walking.We all know the benefits of exercise, especially as we age. The U.S. Centers for Disease Control and Prevention suggests that older adults exercise 150 minutes per week for optimal health.

Staying active â&#x20AC;&#x201C; even in the spring â&#x20AC;&#x201C; has been known to help seniors prevent chronic disease, improve mood, increase mobility, and lower the risk of injury. With these health benefits in mind, consider turning toward indoor-friendly workouts that can help you stay fit throughout the EACH season.

Here are six simple indoor exercises to try. Check with your doctor first to determine if these exercises are safe for you: Keep reading to learn more about each of these senior-friendly indoor workouts.

1. Walking Regular brisk walks can help you maintain a healthy weight, strengthen bones and muscles, and improve your balance and coordination. To protect yourself from cold, snowy or icy conditions, consider taking a walk around your neighborhood shopping mall, an indoor track, or another large public place free from outdoor winter elements. Aim for 30-minute intervals or about 2.5 hours of brisk walking per week.

2. Cycling Cycling is a low-impact form of exercise that can help increase cardiovascular health and body strength without putting additional pressure on your joints as may occur during running or other higher-impact sports. In addition to reducing strain on the joints, cycling can keep your heart healthy, and may even slow down the aging process. In the winter months, consider trying an indoor cycling class at a local spin studio or gym. You can also find stationary bikes in most indoor fitness centers.

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SPRING HEALTH GUIDE 2020 MHL 35

36 MHL MARCH 2020

TAKE THESE ACTIONABLE STEPS TO HELP PROMOTE GOOD HEALTH Help keep yourself and those around you healthy One of the ways to prevent pneumonia for seniors is to wash your hands often.

Pneumonia is a common lung infection among seniors – and people of any age – but there are many approaches that can help you stay healthy. While your doctor can suggest the best methods for you, some of the general ways to help prevent pneumonia (and many other common illnesses) for seniors include: Try to avoid exposure Ask about vaccinations Wash your hands often Embrace a healthy lifestyle Keep reading to learn more about preventing pneumonia and other tips for staying healthy.

1. Try to avoid exposure Some types of pneumonia can be contagious. If you know someone feeling under the weather, try and avoid exposing yourself. Instead, consider leaving them a note or cup of soup on their doorstep, and opting for a phone call to let them know you’re thinking about them. If hearing loss prevents you from reaching out over the phone, learn how a CapTel captioned telephone can help you catch every word.

2. Ask about vaccinations Vaccines may be another way to help prevent pneumonia and keep you healthy. At your routine check-up or another appointment, consider asking your doctor whether the pneumococcal or another vaccine might be right for you. Find out how some vaccines work to help prevent pneumonia here.

Interested in more ways to prevent illnesses? Use our printable preventative care guide for seniors for screenings and vaccinations your doctor may suggest.

3. Wash your hands often Regular hand-washing in warm water with soap (particularly before touching your face) is another one of the ways to help prevent pneumonia and many other illnesses.

If you’re in a place without access to soap and water, opting for a hand-sanitizer with alcohol can help kill germs.

4. Embrace a healthy lifestyle There are a variety of lifestyle habits that can help keep your immune system at peak performance. The big three are diet, exercise, and sleep: Add more fruits and veggies into your diet Try different types of exercise Limit technology before bed to get good rest You can also try relaxation response meditation as one more method to keep your mind and body healthy.

By taking charge of your lifestyle and incorporating these ways to prevent pneumonia for seniors, you can help keep yourself and those around you healthy. For more tips for seniors, continue reading our blog.

The above information is provided for the education and enjoyment of our readers and is not intended as medical advice. Please check with your own doctor if you have any questions or concerns.

Stay active and enjoy maintenance-free, independent living!

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SPRING HEALTH GUIDE 2020 MHL 37

9 MUST-READ NOVELS FOR SENIORS Curl up with one of these highly rated novels for seniors.

If you’re looking for book recommendations with refreshingly different characters than the typical teenage heroes and heroines, this blog post is for you. Laugh, ponder, and empathize your way through these nine great novels for seniors featuring interesting and mature protagonists and unforgettable adventures!

Read short plot summaries of these novels for seniors below to see what might fit in your reading list.

Lillian Boxfish Takes a Walk Eighty-five years old and still game to walk 10 miles to attend a party: that’s protagonist Lillian Boxfish! As she strolls the streets of New York City, she meets a wide cast of characters, reflects on her youth and how the city has changed, and illuminates the interesting parts of American history she’s been part of. This novel for seniors is a witty and touching ode to both New York and to a woman’s life well lived.

Ivy Malone Mysteries Get ready to meet another feisty senior lady! In this series, the determined and curious widowed sleuth Ivy Malone will be stopped by nothing, be it death threats, vandals, or the Mafia.

Be prepared: the books are part of a continuing series and don’t always have stand-alone resolutions, so this is a five-part commitment.

Call It a Gift This romance novel will remind you that love and adventure spans all generations. Rather than the starry-eyed love of youth, this book handles romance in an inspiring yet realistic way that accounts for its challenges and compromises. The characters in this book navigate relationships with middle-aged children, consider how they want to make the most of life while aging, and set off on a road trip to Yellowstone.

Prime of Life Sometimes the people we meet surprise us with their unexpected pasts. That’s certainly the case with quirky main character Ben, a janitor in a retirement home with a big secret: he used to be a cardiothoracic surgeon. He enjoys his new, simpler life while building relationships with the various residents he meets and dealing with his personal past.

One-in-a-Million-Boy Sad but heartwarming, this book details the friendship between a young boy and 104-year-old woman as they share their lives and learn about one another. The book is acclaimed due to its engaging, wise, and authentic characters and style of writing.

Mornings with Rosemary This novel for seniors is about a burgeoning friendship that transcends generations. The pool that Rosemary has swum in all her life is threatened with closing, and she teams up with a young journalist to take a stand. Along the way, they open up about their experiences and create a genuine, feel-good connection with one another.

The Unlikely Pilgrimage of Harold Fry This New York Times bestseller is undoubtedly a must-read novels for seniors – and everyone. Harold Fry sets off on a journey of 600 miles to deliver a message to a woman he hasn’t seen for twenty years. Along the way, his experiences lead him to insights that help him rediscover himself.

Major Pettigrew’s Last Stand This senior love story tackles the challenges and joys of different cultures and traditions uniting, when the retired, elite Major Pettigrew falls in love with a widowed Pakistani shopkeeper. In this senior novel, you’ll be transported to a small English town with a vibrant setting and defined social hierarchy the characters must navigate as they pursue their romance.

League of Pensioners This series is perfect for the days when you want to laugh over an easy read. A crew of friends from a retirement home decides their days of exploits are far from over and set off to reclaim their independence—through crime! It’s a comedy of errors that sees protagonist Martha and her friends robbing banks, stealing art, swindling casinos, outsmarting cops, and enjoying themselves the whole time.

Visit Captel.com for more information.

38 MHL SPRING HEALTH GUIDE 2020

GROW YOUR GARDEN DESPITE OF

ARTHRITIS Paulette’s garden has always been a source of pride for her. Lately, however, her arthritis has been a source of pain, and she’s afraid her gardening days may be over. “The bending can be hard, but it’s the weeding that I’m really worried about,” she said. Rosemary Schrauth, an occupational therapist at Cedar Haven Rehabilitation Services, West Bend,, said patients like Paulette can keep their green thumbs flexed if they incorporate a few techniques recommended by the Arthritis Foundation: Choose a time of day when you experience the least pain. If you’re stiff in the mornings, do some flexibility exercises before you begin gardening, or wait until afternoon when your joints have ‘warmed up.’

Mark Your Calendar!

Pace your work, taking breaks or varying your tasks so you don’t stay in the same position for too long.

“SPRING INTO WELLNESS” HEALTH FAIR

Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Plan gardenMarch close 16th to a water consider raised beds, window Fair on your Thursday, from source, 10 am -and 3 pm at 2462adding N. Prospect Avenue.

The boxes and lightweight containers to reduce bending or kneeling. event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and Useprizes, sprinklers or hose than a watering can whenever possible. raffle goodie bags,attachments and more! rather Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.

If you must lift heavy objects, such as bags of soil or fertilizer, bend with your knees, keeping your back straight. If possible, use a wheelbarrow or wagon to carry large or heavy items long distances.

When working near the ground, enlist the help of a stool or foam pad with handrails. Kneel with one knee, and try to keep your back straight.

Use a carpenter’s apron with pockets to keep hand tools handy.

Many catalogs now offer ergonomic, lightweight tools with larger or padded grips to ease stress on joints. You can also wrap foam padding and then duct tape around grips to enlarge them.

Keep pruners and other tools sharp to make them easier to use.

Mulch generously to reduce weeding.

Consider using more perennials, which don’t need replanting each year. Young plants also are easier to plant than tiny seeds.

Finally, Schrauth said, “Respect pain. If you experience soreness, stop what you’re doing and turn your attention to another task.” If you experience pain the following day, she said, it’s a message that you may have overdone it, and should cut back a little next time. “But don’t give up your favorite activities,” she stressed. “Inactivity is far worse for arthritis in the long run.”

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SENIOR<<page 30

HOW LONG IS A MOMENT? You can elude, avoid and put off whatever you like and you can also savor, never forget and hold deeply within yourself that one fleeting but eternal yet temporal word, “moment.”

It’s got to be in the top three of my favorite words. It is timeless but controlled.

Limitless but has an end. It always has a specific beginning but you never know the end.

The worst of all “moments” is the nurse’s departing comments, “The doctor will be with you in a moment.” “Oh good,” I say to myself as that good feeling melts into wondering if he’s reading a medical journal to hone up on my medical procedure.

I’ve already read the Pain Barometer poster and the poster of what a wonderful hospital this is and the cheesy, tranquil picture I’d never place in my home. I’ve seen the stuff that he’s about to use on me but refuse to examine it for fear of knowing too much.

So, what’s left while lying on your back, half naked and staring up at the ceiling tiles and refusing to count them for fear of being labeled obsessive compulsive. How many moments have passed since I was told it would be but a moment by the kind nurse who is telling the next victim (I mean patient) that “it’ll be a moment before the doctor arrives.”

Ceiling tiles provide a wonderful opportunity to examine your life and you wonder if the spinach your mother encouraged but your ignored could have avoided this visit. “When did this all begin?” you ponder to yourself since that word moment has now become plural. You now become the waiting-for-doctor in diagnosing your own problem. “I looked this up,” you say to yourself after reading one article instead of the six extra after college that the waiting-for-doctor has spent.

Your moment feels like forever when forever is something in your unknown future. A moment with a friend feels like one second while wishing for a second or third more. A moment playing with a six year old is eternal in your mind when he asks for the car keys at 16. The moment a 65 year marriage is ended is a moment that lasts the rest of your life.

You can elude, avoid and put off whatever you like and you can also savor, never forget and hold deeply within yourself that one fleeting but eternal yet temporal word, “moment.”

My dad, self-employed, cleverly put a sign on his door at lunchtime, “Back in moment.” He had nice, long lunches.

The doctor enters the room and says, “I bet you’d rather be 100 places than here right now.” I respond, “I bet you say that to every patient.” He replies, “Yeah.” He ends by saying “Your day can only be better now and yes I say that one every time too.”

I’m fine but I had a moment with the ceiling tiles, (if I died St. Peter would ask me, “Did you see the light?” I’d say, “No, I saw ceiling tiles and they weren’t all straight!”), my life’s recollections, my medical experience, my regrets and happiness’s and my half-clothed body waiting the moment that this moment would end.

Rev. Joe Jagodensky, SDS.

REIKI<<page 18 goals of your intention.

Reiki is a very powerful energy that heals at a very deep level. To experience it is to give your body a wonderful gift of greater healing and balance. It is so loving and nurturing you will feel a difference after just one session. Reiki is growing in popularity as people are seeking out alternative therapies for their health. Try Reiki - at the very least it will be very gentle and relaxing to your mind and body and at the very most it will change your life.

For more information or to schedule an appointment visit CarlsonHealing.com or call 414-758-0657.

MEDITATE<<page 10 acting on them. So when emotions arise in my everyday life, I now have a greater ability to notice the emotion and what it’s doing to me before I launch into an automatic reaction. Like when someone cuts you off on the freeway -- being aware of the urge to flip them off, then having the space to make a conscious decision about whether giving them the finger will actually help the situation.

8. I enjoy my food more. Seriously. I love food, but there are definitely times when my mind is on another planet while I’m eating, so much so that I’m barely tasting my food. Sound familiar? Now I know how to slow down, tune into my senses and enjoy what’s going on right here, right now.

All in all, meditating regularly has had a huge impact on my life. It’s helped me to relate to my stress and emotions with more awareness and compassion. Although stress reduction was a goal that I had when I started meditating, now when I sit down on the cushion, I have no agenda. I’m just there to be me and to feel more at home in my mind and my body.

EYE <<page 9 Paintball, airsoft and Nerf guns have also drawn the attention of eye care specialists because these activities appeal to boys, and more than half of eye-related injuries are to boys age 10 to 19. “Paintballs, airsoft BBs, and Nerf darts are like slow-moving bullets. So, the injuries they cause impacting the eye are quite serious and visionthreatening,” reports Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from both Harvard and Johns Hopkins. “I can’t stress enough the importance of wearing protective goggles, or better yet a full helmet, for these activities.”

Children & Sports Safety “Many leagues, schools and teams don’t require eye protection. When they do, the incidence of eye injuries plummets. That’s why parents need to lobby for protection. They should insist that their own kids wear eye protection every time they play and should set a good example by wearing it themselves. Just like a bicycle helmet, you should introduce athletic eyewear at the youngest age possible. That way, it will seem like a natural part of playing that sport,” explains Michael Raciti, an eye care specialist who sees patients of all ages at offices in Milwaukee, West Allis and Wauwatosa.

Match Protection to Your Game David Scheidt, OD, past president of the Milwaukee Optometric Society, notes a common misconception, “People often mistakenly think that wearing glasses, sunglasses or contacts makes them safe. What they don’t realize is that even industrial safety glasses can shatter from the impact of a baseball-sending broken glass and frame parts into the eye. That’s why you need goggles, face shields or guards made of polycarbonate plastic and recommended specifically for your sport.”

If your vision is good or you wear contacts, non-prescription eye guards offer minimum distortion and maximum comfort for about $20-$40. If you wear glasses, you can wear eye guards over your existing lenses or have a prescription pair made for about $60 or more. Since bad fit is the number one reason why protective eyewear is discarded, it’s a good idea to make your purchase at a sports specialty store or through your eye care professional.

FREE Booklets & Information The physicians quoted in this article are partners at Eye Care Specialists, an ophthalmology practice dedicated to providing the highest quality AMD, cataract, glaucoma, diabetic eye disease, dry eye, and accident/injury care. They are nationally renowned for their continuing education program for eye and health care providers and have written their own series of booklets and handouts on common eye concerns.

Call 414-321-7035 for FREE copies or to schedule an appointment for a thorough examination at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Avenue. They also offer detailed educational information at www.eyecarespecialists.net.

SPRING HEALTH GUIDE 2020 MHL 41

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boredom-busting activities

HOW TO BEAT BOREDOM Feeling bored? Try a new activity just for fun.

One way to beat boredom is to take up a new hobby or craft.Feeling stuck in a rut?

Boredom happens to all of us at one point or another. Repetition in our daily life and at work can limit our brainâ&#x20AC;&#x2122;s release of dopamine, a neurotransmitter that triggers pleasurable responses whenever we experience a new or exciting situation. Less dopamine can leave us eager to engage in activities that satisfy our need for adventure.

If this lackluster feeling happens to you this summer, consider experimenting with new activities to enrich your life. Pursuing interests that motivate and inspire you can help you curb monotony, learn new skills, and most important, have fun!

Keep reading to learn more about incorporating these boredom-busting activities into your summer plans.

Take up a hobby or craft Research shows that hobbies can help people experience less stress and have greater life satisfaction. What hobbies suit your interests? If youâ&#x20AC;&#x2122;re creative, try painting, scrapbooking, or cake decorating. If youâ&#x20AC;&#x2122;re active, join a hiking group, take a yoga class, or sign up for a boot camp session. For the musician, try out for a choir, teach piano, or join a band. If youâ&#x20AC;&#x2122;re looking to calm your mind, take up meditation, assemble jigsaw puzzles, or get lost in a good book. Whether you decide to take up a new hobby or revisit one from the past, practicing and refining your craft is always a fun way to fill free time in your day.

Check out these healthy hobbies to stay physically and mentally fit.

Exercise Exercise comes with a host of physical and mental health benefits. If you need to spice up your routine, consider taking walks in the afternoon, riding your bike in the morning, or even joining a dance class on days when your schedule is light.

Look here for safe and fun exercises for older adults.

Have a home spa day Another way to beat boredom is to embrace not having anything to do! Consider enjoying this time by pampering yourself with an at-home spa day. Set a relaxing tone with music, candles, and aromatherapy. Then, try making simple homemade spa treatments, like a chocolate facial mask, sugar scrub, or honey hand wrap to rejuvenate your body and mind.

Learn something new If youâ&#x20AC;&#x2122;re feeling restless, feed your need to learn. Take a trip to your local library and borrow a few books on interesting topics, visit an art museum or a historical exhibition, watch a documentary on subjects youâ&#x20AC;&#x2122;re passionate about, or learn how to cook a new recipe. There are endless ways to nourish your curiosity with new knowledge and a fresh perspective.

Learn something new every day with this list of 40 inspiring websites and courses.

Go sightseeing When the mood strikes, consider taking a day trip to a new destination and check out all the sights. You can even stay close to home and act as a â&#x20AC;&#x153;touristâ&#x20AC;? in your own town. Where would you go if you were new to the area? Bring a friend along and fall in love with your home city all over again.

Experience the outdoors Sometimes a breath of fresh air is all we need to refocus in life. Get away for the weekend with a camping trip to your local nature park or campground, kayak, hike the local forests, birdwatch, or relax and take in natureâ&#x20AC;&#x2122;s peace and serenity.

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CHOOSING HEALTHY MEALS AS YOU GET OLDER Making healthy food choices is a smart thing to do—no matter how old you are!

Your body changes through your 60s, 70s, 80s, and beyond. Food provides nutrients you need as you age. Use these tips to choose foods for better health at each stage of life.

1. Drink plenty of liquids With age, you may lose some of your sense of thirst. Drink water often. Low-fat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt. Learn which liquids are better choices.

Living longer. Living healthier? infographic icon. Click through for full text.

Read and share this infographic to get information and tips about living longer and healthier.

2. Make eating a social event Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing.

3. Plan healthy meals Find trusted nutrition information from ChooseMyPlate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat, and which foods to choose, all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need.

4. Know how much to eat Learn to recognize how much to eat so you can control portion size. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.

5. Vary your vegetablesMan holding a box of lettuce, tomatoes, carrots, and beets Include a variety of different colored vegetables to brighten your plate. Most vegetables are a low-calorie source of nutrients. Vegetables are also a good source of fiber.

6. Eat for your teeth and gums Diet and exercise: Choices today for a healthier tomorrow infographic icon. Click through for full text. Read and share this infographic to learn more about lifestyle changes you can make today for healthier aging.

Many people find that their teeth and gums change as they age. People with dental problems sometimes find it hard to chew fruits, vegetables, or meats. Don’t miss out on needed nutrients! Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups, or canned tuna.

7. Use herbs and spices Foods may seem to lose their flavor as you age. If favorite dishes taste different, it may not be the cook! Maybe your sense of smell, sense of taste, or both have changed. Medicines may also change how foods taste. Add flavor to your meals with herbs and spices.

8. Keep food safe Don’t take a chance with your health. A food-related illness can be life threatening for an older person. Throw out food that might not be safe. Avoid certain foods that are always risky for an older person, such as unpasteurized dairy foods. Other foods can be harmful to you when they are raw or undercooked, such as eggs, sprouts, fish, shellfish, meat, or poultry.

9. Read the Nutrition Facts label Make the right choices when buying food. Pay attention to important nutrients to know as well as calories, fats, sodium, and the rest of the Nutrition Facts label.

Ask your doctor if there are ingredients and nutrients you might need to limit or to increase.

10. Ask your doctor about vitamins or supplements Food is the best way to get nutrients you need. Should you take vitamins or other pills or powders with herbs and minerals? These are called dietary supplements. Your doctor will know if you need them. More may not be better. Some can interfere with your medicines or affect your medical conditions.

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LIFESTYLE<<page 16 If you feel you have any sinus or respiratory symptoms, such as: 1. fever 2. sore throat 3. runny nose 4. cough 5. shortness of breath Please contact your Primary care physician for further advice.

The best preventive measures (19) so far are to wash your hands (20) frequently and engage in social distancing and abide by the shelter-in-place orders from your state. Our goal is to ‘flatten the curve’ (21) of COVID-19 to arrest transmission and new cases of this infection.

For CDC guide lines and updates, please visit the CDC website . (22) For Dr. Kumar’s videos on COVID-19, please visit Youtube. (23) For The Ommani Center’s COVID-19 protocol, please visit www.ommanicenter.com (24) ©April 2020 (Part 1) Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press. She is currently accepting new patients-call 262.695.5311 for an appointment.

Links: 1. https://ommanicenter.com/keto-versus-plant-based-the-illusion-ofhealth/ 2. https://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liverdisease/symptoms-causes/syc-20354567 3. https://www.forksoverknives.com/ 4. https://www.livestrong.com/article/287774-the-effect-of-exercise-on-liver-function/ 5. https://www.healthline.com/health/steam-inhalation#benefits 6. https:// elemental.medium.com/this-is-the-exercise-your-body-needs-during-the-coronavirus-outbreak8b924c92e861 7. https://nutritionstudies.org/whole-food-plant-baseddiet-guide/ 8. https://buyorenda.com/collections/our-products/products/orendaeaze%C2%AE 9. https://ommanicenter.com/power-healthy-gut/ 10. https://www. orthomolecularproducts.com/viracid/viracid/525060/ 11. https://ommanicenter.com/ 12. https://buyorenda.com/collections/our-products/products/orenda-immune%C2% AE?variant=24044283854929 13. https://foodrevolution.org/blog/eating-the-rainbow-health-benefits/ 14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488823/ 15. https://en.wikipedia.org/wiki/Hydroxychloroquine 16. https://techcrunch.com/2020/03/19/french-study-finds-anti-malarial-andantibiotic-combo-could-reduce-covid-19duration/?renderMode=ie11 17. https:// en.wikipedia.org/wiki/Torsades_de_pointes 18. https://en.wikipedia.org/wiki/Clinical_trial 19. https://www.who.int/emergencies/diseases/novel-coronavirus-2019/advice-for-public 20. https://www.youtube.com/watch?v=bys8KJ-S6Ac 21. https:// www.livescience.com/coronavirus-flatten-the-curve.html 22. https://www.cdc.gov/ coronavirus/2019-ncov/index.html 23. https://www.youtube.com/channel/UCnzB_ o-L75dQ8qJTvEewMng?view_as=subscriber 24. https://ommanicenter.com/ CONTINUE READING PART 2 ON PAGE 17

An Invitation for Transformation

TRANSFORM<<page 17 we will need to connect with one another to be mindful of the stress we are under, stress that can be divinely transformative and rebirth our society into a better place.

We must have the courage to engage teachers and healers, be it remotely to assist us in navigating this difficult time. We must also reconnect as a community with one another.

We cannot let this opportunity go to waste. This is our clarion call as a country, a society, a community. We must use it wisely. As this is a time of intense stress, we must remember, without a time like this, we would not transform.

Speaking for myself, I learned so much from the time in my life of intense suffering, when I didn’t think I could survive, when I prayed for death and prayed for my suffering to end. As a Sensitive, (3) I didn’t think I could bear one more day of it, but I did, and I got through it and allowed it to transform me. I learned that scar tissue is strong (4) and can bear a lot of stress.

So those of us who have lived for over five decades or more and transformed through many deaths and rebirths, can help carry our world with the transformation underway. We know the territory for navigating the unknown, it does not frighten us, in fact, it is no stranger to us either!

I see now what my inner guidance was trying to tell me over twenty-one years ago about the life raft in health care, and hopefully, I have proven myself worthy to its vision by now.

We do not know what health care will look like at the end of the COVID-19 wave.

As a business model, corporate medicine is unsustainable. It lacks the essence of Medicine as it lacks its sacred intent. Physicians everywhere attempt to carry this essence, but are unable in a system that asks for profit in exchange. Health care must go back to its original intent to heal and serve. It must also strike a balance to thrive as a business based in integrity. It can no longer sacrifice one for the other and expect to survive.

It is our sacred work to guide patients back to health at all levels so they can grow in wisdom and learn to live better.

I pray that physicians on the front lines of this pandemic are protected from harm, Continue reading page 47 46 MHL SPRING HEALTH GUIDE 2020

That they feel the essence of Medicine guiding them day and night, that they feel whole in their willingness to help and to heal, that they feel the love of the community and world around them.

We have so much to transform during this time.

I humbly request you to believe in the possibility of transformation and trust in this process, even when you are afraid.

This quote from Michal Meade (5) offers guidance in this collective crisis: “In every crisis the issue becomes whether we become a bigger soul or a smaller person”.

Let’s become a bigger soul together.

At the end of the day, it is our relationships with one another that help us through life. Let us lean up against them and transform them into authentic and loving ones. ©April 2020 (Part 2) Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition - Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press. She is currently accepting new patients-call 262.695.5311 for an appointment.

Links: 1. https://ommanicenter.com/ 2. https://ommanicenter.com/becomingreal/ 3. https://ommanicenter.com/are-you-a-sensitive/ 4. https://ommanicenter. com/the-gift-of-our-wounds/ 5. https://www.mosaicvoices.org/

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GERMS<<PAGE 7 at all.

Needless to say, this hideous hand hygiene can transform your self-checkout kiosk into a breeding ground for germs. But if you’re in a pinch and must use it, always apply an alcohol-based hand sanitizer afterward, Gerba says, adding that sanitizers with at least 60 to 70 percent alcohol work best against viruses.

“That said, make sure to wash with soap and water as soon as you have the chance.

Hand sanitizers and wipes carry a convenience factor, but their effectiveness can be hindered depending on how dirty or oily your hands are,” Kindrachuk adds.

Tip: In addition to reducing hand-to-face touching, be mindful of how often you’re touching your smartphone while out and about. And don’t forget to sanitize your device, too — here’s when and how to do that.

3. Ditch the Deli Counter You might have heard that eating processed lunch meats can increase your cancer risk, but you might not know that cold cuts can make you sick in other ways, too.

A November 2014 study published in the Journal of Food Protection found that almost 10 percent of samples from 30 delis — including swabs from surfaces like meat slicers and counters where food is prepared — tested positive for the bacteria Listeria monocytogenes.

If ingested, these bacteria can cause diarrhea or an upset stomach in healthy people but may result in more serious systemic infections in the elderly, children, pregnant women and individuals with weakened immune systems.

For this reason, the CDC recommends those who are at higher risk avoid eating foods like lunch meats, cold cuts and other deli meats (unless cooked to an internal temperature of 165°F).

If you’re devoted to the deli counter, the CDC says you can take the following steps to help prevent Listeria infection: Be careful not to let juice from lunch meat spill onto other foods, utensils and food preparation surfaces.

Wash your hands after prepping deli-sliced meats and cheeses.

Once opened, don’t store packages of deli-sliced meat any longer than three to five days in the fridge.

4. Say No to the Salad Bar and Free Samples There’s nothing like walking through grocery store aisles to make your belly grumble. On an empty stomach, you may be tempted to reach for those free cheese samples or make a quick stop at the salad bar. But that’s not the best idea when you’re avoiding germs.

Even though the U.S. Food and Drug Administration publishes a Food Code, or a guide health authorities can use to ensure places that serve food like grocery stores are following proper safety rules and protocol, your local salad bar still may not be safe from contamination.

Case in point: An August 2016 study published in the Journal of Food: Microbiology, Safety & Hygiene found that E. coli can be easily transferred to a person’s hands while using salad tongs.

Same goes for those yummy-looking free finger foods. They may look appetizing to the naked eye, but what about under a microscope? You just don’t know if anyone with unclean hands has touched them, i.e., if they’re crawling with critters that could potentially make you sick.

Moral of the story: Save the salads and snack bites for your home kitchen where you can ensure they’re prepared in a sanitary way.

This piece origanially appeared on livestrong.com.

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SPRING HEALTH GUIDE 2020 MHL 47

5

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6

Telephone 414-281-8300 Website: www.midwestaudiology.com Email: midwestaudiology@att.net Initial consults are free of charge.