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HEALTHWISC | AUGUST 2011 FREE PUBLICATION
Est 1992
MODERN HEALTH AND LIVING
seven steps TO CLEAR YOUR BLOCKS To effectively move through your blocks, you must first adopt an explorer mindset so you can discover what the block is...(page 14)
PROTECT YOURSELF FROM THE FLU strong nutrition to fuel fitness SENIOR BETTER AGING FEATURE
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February 2011 Note It’s the last month of summer so make August active and entertaining! This month I wanted to start things off with new and modern changes. Starting with is thesurely QR code. Get cell phones out andJuly’s scan hot the code on the This summer flying by.your I hope you enjoyed weather and and enjoy our your new bike, updated website. If you don’tthese havepast the few phone that had front fun walking, riding running or being active months. no problem, go to www.modernhealthandliving.com find even My scans, kids went to soccerjust camp with the Milwaukee Wave and had as a blast! I am more information maintaining my two about nightshealthy a weekliving. of sand volleyball and rollerblading every I amI very join us this month.yet. This is our BIG morning. hopepleased you arethat notyou’ve givingdecided up on to summer activities Now that the Weishave packed so all much up-to-date into last Health officialAwareness month of issue. summer upon us, we really need toinformation take advantage thatinthis justfun bursting with health! We have something of it.these Youpages can fit all issue kindsisof and healthy activities before the kidsforgo and women of all ages. We contact local health professionals every month backmen to school. and are manyinformative have contributed They are keenly We’ve putthankful togetherthat another issue to forthis youissue. even though we’ve had aware of ofsummer health concerns for this region important). We stay in touch our share distractions. Check out(very our special Children’s Feature. We with them they can in touch I think findmore something expanded this so section for stay August so allwith the you. parents couldyou’ll become aware herehealth that can help you leadissues a healthier We hope thatface. you share this special of any and education theirlife. children might We always have issue with friends and Women, family, too. health articles on Men, Senior, and Children in EVERY issue! We Spehope aking we of faanswer mily, I trthe y toquestions keep mineyou activmay e throhave ughouconcerning t these cold amovariety nths. sincerely My children Tae Kwon Do there class 4are times a week. encourage of health issues.are Wetaking wanta you to know many waysI to get andyou stay to try We to find to keep your children active social. its healthy. try something to bring that knowledge to you. Weand thank our Wheather contributors, gymnastics, sport just hearing running from aroundyou in circles, staying active keeps advertisers and dance, readers. Weorlove all! Stay healthy! the body Lewis and mind healthy and developing. -Amanda To us adults with Super Bowl Sunday and myself hosting the monthly Bunco get together this equals food, food and even more food. It’s so important to keep ourself active, so it might be time to get that gym membership or start walking the malls again. Stay active!!! I hope you have a wonderful February and will touch base again in March -Amanda Lewis
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MODERN HEALTH
HEALTHWISC | AUGUS T 2011 FREE PUBLICATION
seven steps TO CLEAR YOUR BLO
CKS
To effectively move through your blocks, you must first adopt an explorer mindset so you can discover what the block is...(page 14)
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Berkeley Wellness Letter, John Hopkins Medical Letter, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Wheaton Fransician, 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, Active Care Rehab, Interfaith Older Adult Services, Jewish Family Services, Lau-reate Group, Alzheimer Association, Tudor Oaks, Luther Haven, HealthWise Chiropractic, Green-square Center for the Healing Arts, Midwest Audiology Integrative Family Wellness Center Social Security Offices and American Camp Association For information on advertising or to submit articles call, fax or email 414-659-6705 or 608-2376000, 6000, email:email: info@lewismediagroup.com. info@lewismediagroup.com. Subscriptions are $20 per year. Thanks for reading HealthWisc. HealthWisc 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 intended to replace the knowledge or diagnosis of your doctor. We adviseseeing seeingaaphysician physician whenever aever health problem arises requiring an expert’s care. a health problem arises requiring an expert’s care. Special Thanks! To all the local professionals that provide us with articles containing new informa-tion and keeping all our readers informed of the latest in healthy living. thanks
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As the summer months begin to wind down, efforts to prepare for fall are just around the corner, and that includes getting your flu shot. Each year, some 20,000 Americans are hospitalized due to flu-related complications, according to the U.S. Centers for Disease Control. What is the Flu? The flu -- also known as the “seasonal flu” or influenza -- is a serious and contagious respiratory illness caused by the influenza virus. Symptoms, such as fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue, can range from mild to severe, sometimes leading to pneumonia, bronchitis, and ear infections. Some groups are at a higher risk than others, including the elderly, young children, and people with certain health conditions. To protect yourself from the flu: 1. Get a Flu Shot 2. Practice healthy precautions, such as covering your coughs, washing hands often, and avoiding people who are sick 3. Seek medical advice quickly if you develop flu symptoms Getting a seasonal flu shot is an important way to protect yourself and loved ones from getting the flu. Here are some common questions regarding the flu vaccine: Why should you consider getting a flu vaccine? The flu vaccine can greatly reduce your chance of getting the flu, the seriousness of it if it is contracted, and reduce your risk of developing complications, which can be fatal. The flu shot contains 3 strains of inactivated flu viruses that help the body build immunity to the flu. Later, when you come in contact with the flu virus, your body protects you, and you either do not develop the flu, or develop a mild case. How does the seasonal flu vaccine work? The 2011-2012 Seasonal Flu Vaccine protects against three influenza viruses that research indicates will be most common during the upcoming season. This year’s strain is similar to last year, and will protect against the 2009 H1N1strain as well as two other influenza viruses (an H3N2 virus and an influenza B virus). According to the CDC, the viruses in the vaccine change each year based on international surveillance and scientists’ estimations about which types and strains of viruses will circulate in a given year. About two weeks after vaccination, antibodies that provide protection against influenza virus infection develop in the body. What’s the difference between a cold and the flu? The symptoms are similar. Colds are usually milder than the flu. People with colds are more likely to have a runny or stuffy nose. Generally, the flu is worse than the common cold, and symptoms such as fever, body aches, extreme tiredness, and dry cough are more common and intense. Colds generally do not result in serious health problems, such as pneumonia, bacterial infections, or hospitalizations. When should I get the Flu Shot? Yearly flu vaccinations should begin in September, or as soon as vaccine is available, and continue throughout the flu season which can last as late as May. This is because the timing and duration of flu seasons vary. While flu season in Wisconsin, can begin early as October, most of the time seasonal flu activity peaks in mid-winter, during January and February. What should I do if I get the Flu? If you show flu symptoms, talk to your health provider to see whether you might need medical evaluation or treatment with antiviral drugs, such as Tamifulu or Relenza. Antiviral drugs are prescription medicines (pills, liquid or an inhaled powder) that fight against the flu in your body. These drugs are not sold over-the-counter and are different from antibiotics. You can only get them if you have a prescription from your doctor or health care provider. It’s very important that antiviral drugs be used early to treat flu in people who are very sick with flu (for example, people who are in the hospital), and people who are sick with flu and have a greater chance of getting serious flu complications, like penumonia. Shannon Muderlak, MD, is a family practitioner at Wheaton Franciscan Healthcare’s Healthy Lifestyle Village, located in the Rite Hite YMCA in Brown Deer. For more information, or to make an appointment, please call (414) 527-7500. Se habla Espaňol.
basal cell carcinoma: THE MOST COMMON FORM OF EYELID SKIN CANCER David J. Weis, O.D. Protecting your eyes from the sun’s harmful ultraviolet (UV) rays is important in reducing your risk for developing many eye diseases, namely skin cancer on the eyelids, cataracts and macular degeneration. Because May is Skin Cancer Awareness Month, I would like to focus on basal cell carcinoma, the most common form of eyelid skin cancer. Basal cell carcinoma is the most common of all cancers and is the most common form of skin cancer, comprising approximately 90% of skin cancers. It affects approximately 2 million Americans each year and, according to the National Cancer Institute, it is estimated that 1 in 5 Americans will develop some form of skin cancer. Approximately 5-10% of all skin cancers occur on the eyelids and surrounding tissues and well over one-third of these eyelid lesions occur on the lower eyelid. Basal cells are normally found in the outer layer of your skin. They continually make new skin cells to replenish older cells that die and slough off. Basal cell cancers form when this genetically-controlled process gets disrupted and cells multiply rapidly and unnecessarily. Basal cell carcinomas are caused by long-term exposure to UV light rays from the sun or from tanning booths. The UV concentration is greater in sunny areas closer to the equator and high-altitude locations. Other risk factors include, increasing age, fair skin, family history of skin cancer, certain immune-suppressing medications, and arsenic exposure. Basal cell carcinomas can have a variety of appearances, but often they are characterized by a pearly white, waxy bump with visible blood vessels. This will often bleed and form a scabbed depression in the center. A scar in an area where you haven’t injured yourself may also represent a basal cell carcinoma. Another warning sign of skin cancer is a sore that won’t heal or one that repeatedly bleeds and scabs over. These lesions are usually found on parts of your body that have the greatest sun
Peter Foote, M.D.
Aaron Holtebeck, M.D.
Arvind Saini, M.D., MBA
exposure; the head and neck. They can also occur on other parts of the body even if there is very little sun exposure. Fortunately, this is the most easily treated form of skin cancer and it is the least likely to spread. That said, basal cell carcinomas can damage the surrounding tissues and are very likely to recur. Because the eyelids are so thin, there is a higher potential for tissue damage in neighboring ocular structures. Examination of your eyelids is an important part of your eye exam. If a basal cell carcinoma is suspected, you will likely be referred to an eyelid specialist. They may gather a tissue sample of the area and send it to a lab to determine if the cells are abnormal. Basal cell carcinomas near the eye can be treated in a variety of ways. Often times, they are removed with direct excision or with Mohs micrographic surgery. Mohs surgical procedures have a very high cure rate and there is less chance for recurrence. The Mohs procedure can preserve adjacent tissues better than other treatments that might otherwise be appropriate on other parts of the body. During the Mohs procedure, the surgeon-typically an eyelid (oculoplastic) specialist-removes the tumor in sequential layers, examining each layer under the microscope until the abnormal tumor cells are completely removed. This allows the tumor to be removed, while preserving as much healthy tissue as possible. This is highly specialized microsurgery and requires exceptional surgical skills to remove the tumor and restore the tissues to a cosmetically acceptable fashion. There are other treatments for basal cell carcinoma that are not typically used for eyelid lesions. eye<<page 28
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Fuel Fitness Jill Weisenberger, M.S., R.D. Environmental Nutrition Itâ&#x20AC;&#x2122;s not just athletes whose performance hinges on good nutrition. Even casual exercisers and fitness enthusiasts get a big payoff from smart meal planning. Your diet determines whether your workouts buff you up or wipe you out. Read on to learn how to make your meals and snacks work for your workout, and how to avoid some typical food-exercise blunders. Goal: weight control. A common mistake is rewarding a hard workout with food, says Dallas-based registered dietitian Jennifer Neily, M.S., R.D., C.S.S.D., L.D. Dieters â&#x20AC;&#x153;underestimate what they eat and over estimate how many calories they burn with exercise,â&#x20AC;? she explains. â&#x20AC;&#x153;They might burn 300 to 400 calories and reward themselves with a 400-calorie-or-more treat. They might be stronger, but still have the fluff over the muscle.â&#x20AC;? Also watch the calories when hydrating, suggests Jim White, R.D., spokesperson for the American Dietetic Association. Skip the sports drink unless youâ&#x20AC;&#x2122;re exercising vigorously for over an hour. White suggests sipping water during your workout and drinking eight to 16-ounces of water both before and after exercising. â&#x20AC;&#x153;Donâ&#x20AC;&#x2122;t waste your money on zero-calorie sports drinks either,â&#x20AC;? he says. Hydrate with water and get your electrolytes from a well-balanced diet. The flip side is not eating enough, says Boston-based sports nutritionist Nancy Clark, M.S., R.D., CSSD, author of â&#x20AC;&#x153;Nancy Clarkâ&#x20AC;&#x2122;s Sports Nutrition Guidebook.â&#x20AC;? â&#x20AC;&#x153;The problem is thinking that food is fattening,â&#x20AC;? she adds. Many people exercise to burn off calories and fear that eating will undo the benefit of physical activity. But â&#x20AC;&#x153;food is fuel,â&#x20AC;? she explains. Itâ&#x20AC;&#x2122;s important to eat before exercise, so there is something to fuel the activity. â&#x20AC;&#x153;Theyâ&#x20AC;&#x2122;ll enjoy exercise better and be more likely to stick with it.â&#x20AC;? Clark says a little rescheduling of meals and snacks may be in order. â&#x20AC;&#x153;For weight loss, you donâ&#x20AC;&#x2122;t want additional food, but you do want to time it better.â&#x20AC;? Her advice: Back your workout into a meal. Eat a little of the meal before the workout and the rest after the workout. For example, eat half your sandwich before heading to the gym, and the other half before hitting the shower. On the question of what to eat, Clark recommends making carbohydrate-rich foods the foundation of each meal to fuel your muscles and maintain blood sugar levels. Add some protein to help build and heal muscles and to keep hunger at bay. For breakfast, opt for eggs and toast, oatmeal and almond, cottage cheese and melon, MHL HEALTHWISC AUGUST 2011
Greek yogurt and granola, or some other favorite combination of protein-rich and carbohydrate-rich foods. For lunch, a turkey sandwich or fruit and cheese will fit the bill. Satisfy both your hunger and your muscles at dinner with combinations such as chicken, tomato sauce and meatballs. If you’re a vegetarian, you could enjoy a bean burrito or stir-fried vegetables and tofu over rice or quinoa. Goal: build muscle. As we age, we tend to lose muscle mass and strength. The only way to combat that—or to build muscle at any stage of life—is to engage in weight lifting or other resistance exercises. Protein is needed in the diet to repair and build muscles, but the amount needed is much less than many gym-goers believe, says Neily. Most people, whether active or not, eat far more protein than is necessary, she adds. In fact, the Dietary Guidelines Advisory Committee, tasked at reviewing Americans’ eating habits in order to develop the 2010 Dietary Guidelines, reports that average intake of protein in the U.S. is more than adequate. The Recommended Dietary Allowance for both men and women (19 years and older) is 0.80 grams (g) of protein per kilogram (kg) of body weight per day. So, if you weigh 150 pounds (68 kg), you will need about 54 g of protein per day. There’s some research that indicates older adults might benefit from a slightly higher intake of protein—1.0 gm/kg of body weight. So that would mean 68 g of protein per day if you weighted 150 pounds. One ounce of meat, fish and poultry or ½ cup of beans contains about 7 g of protein. In building muscle, a balance of carbohydrate and protein in your diet is critical, says Clark. Without adequate carbohydrate sources from foods such as grains, fruits, starch vegetables, milk and yogurt, your muscles won’t have enough stored carbohydrates to fuel your weight-training sessions adequately, and you’ll be unable to build muscle to your full potential. By eating a balanced snack such as fruit and yogurt or cheese and crackers before your workout, you’ll have the energy to work hard. Plus, the protein will be digested and ready to aid recovery for your muscles when you’re done, explains Clark. Fueling a long workout. Don’t leave home without snacks if you’ll be taking a half-day hike or bike ride. You’ll need about 200 to 300 calories per hour after the first 90 minutes or so, when your last meal begins to wear off, says Clark. She recommends easy-to-carry foods, such as half a peanut butter sandwich, dried fruit and nuts, or a granola bar. Do active people need certain foods? Though there are no particular foods an active person must eat for effective workouts, there are a few nutrients of special interest. Iron. This mineral is a critical component of hemoglobin, the part of the red blood cell that transports oxygen from the lungs to the working muscles and throughout the body. Low iron means low energy and less effective workouts. Iron deficiency is most common among women with heavy menstrual losses, pregnant women, teenage girls, vegetarians, marathon runners and endurance athletes who may lose a lot of iron in sweat. Don’t take iron supplements unless lab tests confirm that you need it, however. Too much can be harmful, warns Neily. The best sources of iron include liver, beef, oysters, clams, dark poultry meat, fortified cereals, legumes, lentils and spinach. Iron in meats is better absorbed than iron in plant foods. To improve absorption from fortified cereals and legumes, for example, eat them with foods containing meat proteins or vitamin C. Adding a little diced meat to a bean salad or adding strawberries to your cereal will allow you to better absorb iron. Antioxidants. All three of our experts point to fruits and vegetables as sources of antioxidants—known as freeradical neutralizers. Go for a variety; each day choose
something from several categories, such as legumes, citrus, stone fruits, cruciferous vegetables, and from each color palette—green, red, yellow, orange, purple. For even more antioxidants, throw in some nuts and a little dark chocolate, says White. Antioxidant supplements are an unwise choice. Some studies suggest they increase the risk of developing certain cancers. Reprinted with permission from Environmental Nutrition, 52 Riverside Dr., Suite 15A, New York, NY 10024.
AUGUST 2011 HEALTHWISC MHL
BODY MIND SPIRIT
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chiropractic EFFECTIVE CARE FROM HEAD TO TOE Chiropractic is a drugless, non-surgical whole-body form of health care
People often seek out a chiropractor for some type of back pain. Most commonly for low back pain. Recent surveys state that 57% of American females and 53% of American males will suffer at least one bad backache this year. Of those, 70 million people will have back pain severe enough to seek professional treatment. Low back pain accounts for one quarter of Americans lost work days and cost us between 15-20 billion dollars per year in lost earnings and doctor bills. Whoâ&#x20AC;&#x2122;s at Risk? Everyone! However, those who sit, bend, or twist a lot are at greater risk. Those who may not like their current job or who may have problems at home also place one at a higher risk. Another, added factor is not being in shape, especially in your back and abdominal muscles. Proper nutritional habits also help decrease the possibility of back pain. Those who maintain a healthy lifestyle are more prone to eat right, exercise on a regular basis and have a generally higher self image. What is Chiropractic? Chiropractic is based on the scientific fact that your nervous system controls the function of every cell, tissue, organ and system of your body. Chiropractic is a drugless, non-surgical whole-body form of health care. With the vision, to see the human body, having an innate natural ability to adapt to changes in its external environments, and maintain itself in a state of health. Chiropractic has proven to be an effective treatment for those experiencing back pain. Chiropractors are considered the experts in the care of spinal misalignments consisting of the bones, muscles and nerves. They focus on adjustments to correct misalignments (or subluxations) within the human body in order to remove interference to the Central Nervous System, the spinal cord and the muscles and organs they innervate. There are many different ways to adjust the spine. Many doctorâ&#x20AC;&#x2122;s use there hands or specially designed instruments to deliver a highlyaccurate thrust. After a thorough history, orthopedic examination and possible radiographic evaluation, the doctor presents a treatment plan and care that is specifically designed for each patient. Depending on the patientâ&#x20AC;&#x2122;s age, size and unique spinal or extremity problem the doctor will tailor each chiropractic adjustment. The adjustments are so safe, that even newborns and children can receive adjustments to repair problems caused from the birth process, learning to walk, or other childhood trauma. Did you know that chiropractors can also treat problems such as: headaches, carpal tunnel syndrome, tennis elbow, sprains/ strains, whiplash, scoliosis, sciatica and problems associated in infancy and childhood?
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One of the most important aspects of Traditional Chinese Medicine(TCM) is acupuncture. It is the fastest growing segment of the alternative health industry, which itself is growing rapidly to fill the void left by unresolved problems and the expense of regular medicine. Acupuncture can trace its roots back to over 3,000 years ago in China. Originally sharp stones called â&#x20AC;&#x153;bian stonesâ&#x20AC;? were used and have since been replaced by needles. Today, sterile needles are used that are thinner than a human hair and are virtually painless.
Body indicators used by TCM
An Oriental Medical Doctor is trained to observe the patient to help diagnose problems. The tongue and pulse are two of the most often used indicators to help diagnose problems in TCM. The tongue is a good indicator of internal problems. Individual organs can be identified in the tongue and the color, shape, and wetness will tell the practitioner what the possible problem is. For example, a thick, white coat on the tongue could be an indicator of poor digestion or a lack of proper body heat. The pulse is another of the tools used by OM Doctors to examine the body. Each pulse is felt in three different spots and there are more than 27 different effects. Shallow or deep pulses, strong or weak pulses, even or uneven pulses all help tell the story of interior health. Each organ is represented in the pulse diagnosis to help determine what is wrong with the patient.
Acupuncture to the rescue
After visiting with the patient to determine the physical problems, and looking at the results of the various analytical tools available to the OM Doctor such as the tongue and pulse, a plan of action is created. This plan of healing is put into action using various acupuncture points that are known to have a positive effect on the problem areas. While this all seems a mystery to the outsider, it is clear cut and effective to the practitioner. Acupuncture can be extremely fast acting in some cases. Certain pains can be eliminated almost immediately with acupuncture and most pain can be resolved over time. Long term pain usually takes longer to clear up because the body seems to have a pain memory. But, it has been shown that pain relief is one of the strongest points of acupuncture in the United States.
What is it like to have an acupuncture treatment ?
In most cases an acupuncture treatment will be given with the patient lying down on an special, acupuncture table. The table is usually padded and comfortable. The atmosphere is calm and relaxing. The doctor will instruct the patient for proper clothing so he can have access to the acupuncture points. The acupuncture needles are about as thin as a human hair and are sterile. Most of the time a patient will not even feel the needles and painful needling is not an issue with most patients. In fact, usually after the first treatment, the needles are not a concern. After the needles are inserted in their proper location a patient will rest for between 15 to 45 minutes. Soft music is played so the patient will relax and let the acupuncture do its work. In many cases the treatment causes a very relaxed state much like meditation. This state is quite enjoyable to most patients and aids in the healing process.
Are you a candidate for acupuncture?
Today many people shy away for some of the prescription drugs used to control pain and illnesses. Ask you regular doctor if it would be ok for you to try acupuncture. In many cases your family doctor will be supportive of acupuncture. They have had other patients who have been helped by acupuncture and they recognize the advantage of a treatment program that can help to restore your health. Call your local Oriental Medical Doctor/acupuncturist and make an appointment for an assessment to see if you are a candidate for acupuncture. Most doctors offer a free, initial consultation without obligation. Many patients are happy to have tried acupuncture and often say â&#x20AC;&#x153; I wish I had not waited so long to try acupuncture. It is wonderful!â&#x20AC;? For more information contact Dr. William F. Hughes, Jr. PHD, Dipl. Ac. Acupuncture Clinic of Wauwatosa, 11611 W North Avenue Wauwatosa, WI 53226, 414-607-0900, or visit www.wauwatosaacupuncture.com. 10 MHL HEALTHWISC AUGUST 2011
Honey for Seasonal Allergies
Many allergy sufferers have long utilized locally produced honey for allergies. In a recent article in the International Archives of Allergy of Immunology, researchers found that adding BPH (Birch Pollen Honey) to the subjects diets from November until March lessened symptoms, increased the number of days without symptoms, and decreased antihistamine product use compared to the group that did not use BPH. This study points to the effective method of â&#x20AC;&#x153;pre-treatingâ&#x20AC;? seasonal allergies as a way to prevent seasonal allergies. How does this work? Why does it work? Here is a brief discussion about potential theories. The theory is that by consuming an allergen, as would be found in pollen and thus honey, the body may actually build an immune response. Bees transport pollen, spores and allergens as they feed on flowers and then fly back to their hives. The environmental allergens become incorporated into the honey. The pollens, spores and dusts may still be present in honey that is raw or minimally processed. When a person consumes honey, the body may react minimally to produce antibodies. The body then becomes prepared for allergy season because it has already been exposed to a particular pollen or dust that becomes airborne in the spring or fall. This method of stimulating an immune response is similar to that of a vaccine. The body becomes immune to foreign invaders that it has seen before. Be aware of adverse reactions to honey. Because the immune response is stimulated, persons with a tendency to seasonal allergies may actually react to the honey and have allergy like symptoms. First assess tolerance by taking small doses of local honey and then increase to a dose a day. The dosing strategy described in the research may be a good place to start for some, which is a spoonful of honey per day. Also, it is important to consider many other factors that can influence allergies including gastrointestinal health and other allergies or sensitivities to foods or other chemicals in the environement. Honey is essentially pure fructose, so persons that are sensitive to sugar, that have blood sugar regulation problems, obesity, high cholesterol or high blood pressure may not be good candidates to use honey for allergies.
AUGUST 2011 HEALTHWISC MHL 11
fibromyalgia
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by John F. Barnes, PT Special to PT Today What is fibromyalgia really? What do fibromyalgia, chronic fatigue syndrome, chronic pain, headaches, pelvic/menstrual pain and dysfunction, and PMS have in common? These are simply different labels of a common denominator, unrecognized myofascial restrictions. MYOFASCIAL RELEASE -- â&#x20AC;&#x153;THE MISSING LINKâ&#x20AC;? Myofascial release is a new state of the art therapeutic approach for the relief of pain and headaches and the restoration of motion. Fascia surrounds and infuses every organ, duct, nerve, blood vessel, muscle and bone of the pelvic cavity. Fascia has the propensity to tighten after trauma, inflammatory processes, poor posture or childbirth. The American way of childbirth is extremely unnatural and can be very traumatic to the woman, especially if she has a pelvic torsion and/or fascial restrictions prior to delivery, and most do! Fascia has a tensile strength of over 2,000 pounds per square inch. In other words, fascial restrictions have the potential of exerting enormous pressure on pain-sensitive structures producing pain or malfunction of the delicate pelvic structures. Certainly, not all problems have a fascial origin, but restrictions of the fascia are the cause of many of these problems in a surprisingly high percentage of cases, especially when all the tests turn out negative and medication only helps temporarily or surgery did not change the situation. Myofascial release is utilized for the treatment of menstrual pain and/or dysfunction, back and pelvic pain, endometriosis and other inflammatory disorders. It can treat the unpleasant and/or painful symptoms of pregnancy and childbirth, recurrent bladder pain and infection, painful intercourse, sexual dysfunction, elimination problems, coccygeal pain, . painful episiotomy scars and the list goes on. These problems can in many cases be substantially alleviated or eliminated by myofascial release, nontraumatically and gently. Inflammatory processes, such as endometriosis, can cause the fascial layers to adhere to adjoining tissue creating pain and symptoms. Many times the fascial tissues will adhere around the bladder and the urethral areas creating the environment for infection, since fascial restrictions impede proper elimination of toxins and waste products from the tissues. If the fascia tightens around the bladder it can limit the bladderâ&#x20AC;&#x2122;s potential to enlarge sufficiently, creating the need to urinate frequently or painfully. When a woman coughs, sneezes or laughs, urine will tend to seep out since there is no give to the bladder. Scars from abdominal/pelvic surgery, trauma or episiotomy scars can also create havoc in the pelvic area, causing menstrual dysfunction, pelvic pain, painful intercourse, constipation, diarrhea, and/or hemorrhoids. Recent statistics have shown that hysterectomies are performed on the average every 45 seconds in the United States and it has been determined that over half a million of these procedures a year are deemed unnecessary. Another common problem we encounter is coccygeal disorders from trauma, pelvic torsion and childbirth. A malaligned coccyx can cause a multitude of problems in the pelvic area, including some of those just mentioned, as well as back and neck pain, and/or headaches due to the influence of the dural tube. When the coccyx moves closer to the pubic symphysis, the musculoaponeurotic fibers from the pubis to the coccyx become so slack that they lose their tonus. If the origin and insertion of a muscle move closer together, a great portion of the muscleâ&#x20AC;&#x2122;s power is lost. Typical symptoms of a sacrococcygeal lesion in a female subject are the inability to sit for long periods of time, declining quality of sexual relationships and cystitis ... the coccyx can lead to a general decrease in the motility of the entire body, and it should be checked in people who are devitalized or suffering from general depression.* Myofascial release has helped many women with menstrual and PMS symptoms. Just picture the fascia tightening like a powerful three-dimensional net around the pelvic structures. Then as the woman begins to bloat as her menstrual cycle begins, the combination of fascial tightness and increasing internal pressure begins to exert heavy pressure on nerves, blood vessels, etc., and the cramps begin, the back tightens and all the other unpleasant effects are a reaction to the abnormal internal pressure. The non-traumatic, gentle nature of myofascial release is reassuring in that the patient need not worry, since these effective procedures will not worsen the patientâ&#x20AC;&#x2122;s symptoms or cause harm. Myofascial release can free the structures producing pain and can also relieve the emotional pain associated with past unpleasant events or traumas. The painful memories or emotions from beatings, rapes, molestation, or miscarriages seem to be stored in the bodyâ&#x20AC;&#x2122;s memory.* Myofascial release is not meant to replace the important techniques and approaches that you currently utilize, but acts as a very important added dimension for increasing your effectiveness and permanency of results in relieving pain and restoring function and the quantity and quality of motion. For more information contact Specialized Therapy Services 414-778-1341.
psychological sophistication STARTS HERE - "" Ê" Ê*," -- " Ê -- Ê EÊ/ , * 1/ Ê " 97",
By Boris L. Matthews, PhD That’s a pretty arrogant sounding title: Psychological sophistication starts here. OK, convince me. Well, the first thing you need to know is that peoples’ minds really do work differently, but the differences are not infinite. We say, “Opposites attract,” and this is true: opposite kinds of minds to attract each other. One kind of mind is all logic; a second is all facts; another kind of mind sees all sorts of possibilities, and a third kind of mind is most concerned with what happens to people. So there are really only these four basic kinds of building blocks of mind. I’ll come back to this in a minute. An example from a couple: She is logic and facts; he is meanings and feelings. When she is “simply” pointing out the facts and the logic of a course of action, he experiences her as insensitive. He feels devalued and crushed by her logic. When he points out that she doesn’t give a rip about the effect of her words on others (i.e., on him), she experiences him as fuzzy-minded, sentimental, and ill-logical. Now there are two people – a pair of opposites – that can really get on each other’s nerves. Each one is coming from a legitimate point of view, a legitimate functioning of her or his mind. Unfortunately, both of them are functioning with only one half of what they need to address any situation adequately. For each of them to work with more than half-a-mind, he has to learn how to be “hard-headed,” and she has to learn how to be “soft-hearted.” (You realize, I’m using terms somewhat loosely rather than throwing around the applicable technical terms.) So now, let’s look at the basic building blocks of mind and the couple I just characterized. She is “logic and facts;” he is “implications and meanings.” Each of them is making use of two basic building blocks of mind. She sees what’s there (the facts). He recognizes values (meanings). This couple illustrates another pair of opposites: the way the facts fit together (logic),” and possibilities (implications) . When this couple – and couples like them – try to talk about matters of importance to them, they often appear to be talking past each other. This can lead to
a stalemate or an argument. In a sense, they are talking different languages. One is a dialect “of the head and the five senses,” the other a dialect “of the heart and intuition.” It’s better when head and heart, facts and intuition, can communicate with each other. In psychology these building blocks are the four psychological functions known as Sensation (S), Thinking (T), Intuition (N), and Feeling (F) - familiar to many from the Myers-Briggs Type Inventory MBTI. No assessment of a situation is adequate unless we know the facts (S), understand the logical connection among the facts and similar sets of facts (T), can imagine the possibilities inherent in the situation (N), and then are able to have a sense of what effect the various possibilities arising from the facts of the situation will have on real human beings and their surroundings (F). With another person who starts out with the facts (Sensation), you may not get anywhere if you respond by pointing out the possibilities (Intuition) because S and N are two ways of perceiving that just don’t work simultaneously. Likewise, if you start of with logic (Thinking), and the person you are talking with responds by talking about the meaning or the effect on people (Feeling), the two of you are not going to get very far until you can both agree that both of you are right and that each of you needs the point of view of the other for a fuller assessment of the situation. So this leads us to the second thing you need to know, really know, in your head and in your bones: everybody, you included (and me, too) is full of emotional land mines that can explode when stepped on. When an emotional land mine explodes, we are flooded with emotion and progressively less able to deal with the situation. Technically, a land mine in the psyche is called a “feeling toned complex.” Complexes are the natural way the mind organizes experiences in emotional and cognitive memory. Complexes are not simple: the emotional core binds together many fragment of experience into a cluster. When one or more of the fragments of experience is stimulated – say, by somebody’s comment or actions – the complex is activated to some degree, and we experience the emotion that holds the complex together. For example, let’s say you’re sensitive about something, maybe it’s your weight, or the haircut you got recently that makes you look really dorky, whatever. So somebody says, “My, you got your hair cut.” Bingo. You feel an uncomfortable emotion. “That’s just what
I needed today: somebody to comment on this lousy haircut.” It can get worse. Now you’re emotionally stirred up. You fumble your next comment to the other person. And feel more uncomfortable and foolish. These are silly examples, but you get the point, which is: trigger somebody’s complex at your own risk. We can understand what has happened in this example situation in terms of Sensation, Thinking, Intuition, and Feeling. The person who comments has observed that you had a haircut. That’s using one of the five senses (Sensation function). It’s just an observable fact. However, you’re already uncomfortable with the haircut and the “factual” observation touches on your discomfort. You experience a wave of embarrassment, and think: “What an insensitive jerk!” The observer did not take into account the possible effect (Intuition) and meaning (Feeling function) of his factual (Sensation function) observation that your haircut looked dorky. If you’re already a bit sensitive about your appearance, you have a complex related to how you look. The comment touches that sore spot (read: complex), and you and he or she are set up for hurt feelings (you) and misunderstanding (he or she). Lest it sound like complexes are all bad, I hasten to add: complexes are the natural way the psyche organizes memory and experience. There are good complexes, too, like the pleasant memories of a vacation, or a special person. That’s why we buy souvenirs and take pictures: to remind us, i.e., to activate the complex built up around the experience. The problem with complexes comes when the complex leads a life of its own and we are unable to keep its expression on a short leash. So we know we have
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AUGUST 2011 HEALTHWISC MHL 13
seven steps TO CLEAR YOUR BLOCKS
What can be treated?
To effectively move through your blocks, you must first adopt an explorer mindset so you can discover what the block is...
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To Schedule - Call Erica at 414-651-2850 or Email Erica@ARightPath.com For more information – please visit ARightPath.com 14 MHL HEALTHWISC AUGUST 2011
Jamie Durner, BodyMind Coach™ When you feel a block in your body or life, if you can see yourself as an explorer, you can often not only uncover the root of the block but also find your way through the block. In this simple seven step process, you increase your awareness, explore, and discover your inner answers. Become an explorer. To effectively move through your blocks, you must first adopt an explorer mindset so you can discover what the block is about and what it needs to soften or be removed. Your mindset is key. Be curious with an open mind and a loving heart. Let go of judgment and simply see what is there. Start where you are at. Forgot about yesterday or tomorrow and simply look at where you are in each moment. To do this, I recommend connecting to yourself through your breath. Simply breath long and deep through your nose and open up to the exploring what your thoughts, feelings and emotions are in that moment. Be a neutral observer. View what you are experiencing via your breath connection as if you were standing above or outside of the experience. Let go of the need, in this moment, to do anything or change anything with what you’re observing. Simply connect to what you are seeing & feeling and take it all in. Accept where you are at. Sometimes in observing, you find yourself in a place of discomfort. Your impulse might be to turn away, to deny, or to escape what is uncomfortable. But until you can accept what you are feeling and allow it for that moment, you cannot begin to shift it. Embrace where you are at. This doesn’t mean you have to love where you are at or to stay attached it. However, at once time most of your patterns were there for a reason, to serve you in some fashion. You may have now grown beyond a pattern and be ready to let go. An important part of letting go is to acknowledge what a good job that pattern did for you, on some level. Just like a little child, embrace the old pattern or block, thank it, honor the job well done. Breathe and release. Now that you are aware of the essence and elements within the block and you have accepted and embraced the pattern, you are ready to move on. Continue to breathe into the block, asking if there is anything else that is needed in order to release. Let go of your mental process and listen for your inner voice. As you breathe in, invite in new energy. As you exhale out, release the old skin that is ready to be shed. Continue this process as long as you want or need. Re-check in with where you are now. Go back to being an explorer with your open mind and loving heart. What are feeling in your body, mind and spirit? Did something else show up to explore? Did you receive insight or an answer? Are you inspired to take action from your internal wisdom? Continue to repeat the steps if you want to explore deeper levels or explore other blocks.
The practice of yoga postures is the beginning of culturing the mind for a more focused and mindful life...
Meredith W. Watts It is often said that everyone comes to yoga because of some kind of pain. While the word “pain” may be too strong, most of us do come to yoga looking for a deeper satisfaction with some aspect of our physical or mental condition. The practice of yoga postures is the beginning of culturing the mind for a more focused and mindful life, but what if the physical body is currently suffering discomfort? In most cases, yoga can help, but the nature of the practice must fit the source and cause of the pain. When the source of pain is a chronic, long-term problem, or an acute discomfort, competent medical advice is necessary as a first step. If the medical practitioner approves, then yoga can become part of pain management, helping to build strength, flexibility and range of motion. Often the student’s condition can be accommodated within normal yoga classes by adapting postures with props; where appropriate, a trained yoga instructor may design a special sequence of postures and relaxation techniques to suit the student’s condition Though yoga should be learned with an experienced teacher, and only after appropriate medical advice, yoga practices can become an important form of selfmanagement. Yoga puts into your hands the tools to take better care of yourself. Once you know which exercises are safe for you and what particular cautions you should observe, you can use yoga to increase your capacity and expand your limits.
yoga
AND PAIN
Many of us have used yoga to cope and thrive after such diverse conditions as progressive arthritis, surgery, and a variety of internal disorders. While yoga cannot repair structural damage or chronic disorders, it can often reduce their effects and aid in recovery if there has been a surgery. It can also help with the emotional consequences of discomfort through practices that promote relaxation and confidence. Yoga is particularly helpful with temporary pain and discomforts that we suffer from unwise or unfortunate daily activities – a long airplane ride, muscular stiffness, feelings of fatigue, anxiety, stiff shoulders, and many insults to the body and spirit that we suffer. Misalignments and imbalances that accumulate in the course of a normal day can be approached with yoga and are good candidates for improvement. Most important of all is yoga’s capacity to serve as a form of self-management that puts effectives tools in the hands of the individual. With techniques learned under the guidance a trained teacher – often with the support of simple props – the individual can improve range of motion, flexibility and strength. Even in cases where the use of physical postures and stretching techniques must be limited, there are a variety of breath and relaxation techniques that can help cope with the physical and mental effects of pain.
AUGUST 2011 HEALTHWISC MHL 15
is my back pain related to my feet? Your feet are the foundation for every step you take. They play a key role in absorbing the shock that you place on your body every day.
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Back pain is the leading cause of disability for Americans under the age of 45. Studies show that 80% of adults in America will experience low back pain at some point in their lives. The causes of back pain are as varied as the types of symptoms you may experience. Symptoms can be a result of poor muscle tone, muscle tension or spasms, ligament tears, degenerative arthritis, nerve or disc problems.Low back pain can be a result of an acute injury, but many times back problems develop over a long period of time. Factors such as age, occupation, poor posture and overall fitness all play a role. The body needs a sound support structure to carry weight and perform normal activities. When this support structure is weakened, the body must work harder to keep the feet, knees, hips and low back functioning properly. Over time, this can lead to back problems. Is my back pain related to my feet? In many cases, yes. Your feet are the foundation for every step you take. They play a key role in absorbing the shock that you place on your body every day. Problems with the function of your feet can have repercussions that are felt all the way up, including your knees, hips and back. When your arches raise and lower (which is a normal part of walking) the bones of your leg and thigh rotate inwards and outwards. When there is a problem with your feet (such as pro nation or flattening of the arches), this rotation of your leg bones can become
excessive – leading to increased stress on the knee, pelvis and low back. You may have noticed that your low back pain is worse in different shoes, or that walking in bare feet makes your back hurt. This may be an indication that your feet are contributing to your back pain. How is it treated? Treatment for low back pain is as varied as the number of causes. It is very important that you understand the cause of your symptoms before undergoing treatment for your back pain. Here are some of the more common treatments: Anti-Inflammatory Agents: These may include ice and oral antiinflammatory medications. These may provide some temporary relief from the pain of inflammation, but are usually not helpful in addressing the underlying cause of your condition. In limited amounts, rest may help reduce inflammation as well. Heat can be used with some effect when your symptoms are primarily a result of muscle tightness. Conservative Therapies: There is evidence that back pain is often best treated with conservative mea sures initially. These treatments can include chiropractic, physical therapy and acupuncture. The source of back pain is often the muscles and joints in the back, which may respond to these interventions. Regardless of the type of treatment you are receiving, a good stretching and strengthening protocol can help you get better results. Injections: Depending on the cause
of your pain, this intervention may be considered. There are many different types of injectional therapies includ ing facet joints injections, trigger point injections and epidural injections. With this treatment, a steroid is injected into the area of pain and is designed to quickly reduce inflammation and decrease pain. Talk to your doctor about the risks and benefits of this treatment. Surgery: In cases of severe injury, unrelenting and usually down-the-leg pain or in cases that do not respond to conservative measures, your doctor may recommend surgery. Surgery is often designed to take pressure off of damaged tissues and fuse areas of instability. As with other treatments, the reason why the tissues were damaged in the first place should be considered. If you are considering surgery, talk to your doctor carefully about the benefits and risks. Foot Orthotics: For back pain that is, at least partially, caused by poor biomechanics of the feet, good orthotic management is a treatment of choice. By correcting faulty or excessive motions in the feet, the posture and alignment of the lower body can be normalized. This can greatly alleviate unnecessary stress to areas of your low back. It is a simple yet profound therapy, easily performed by just standing and walking properly, and easily combined with other kinds of treatment. For more nformation contact Foot Solutions at 262-241-3668, or visit them at www.footsolutions.com/mequon
editor’s picks New Hotel!
Aloft Hotel 1230 North Old World 3rd Street Milwaukee, WI 53203 (414) 226-0122 www.aloftmilwaukeedowntown.com A Vision of W Hotels, Aloft is a modern new destination sensation with loft-inspired design features, state-of-the-art technology and a stylish urban attitude. Guest rooms feature the brand’s signature nine-foot ceilings, oversized windows and the ultra-comfortable bed, as well as roomy walk-in showers. Aahh...breathe deep at Aloft. This hotel is smoke-free. Designed in conjunction with world-renowned David Rockwell and the Rockwell Group, Aloft offers atmospheric public spaces where guests can mix and mingle, read the paper, work on laptops, play a game of pool or grab a drink with friends at the re:mix communal lobby area and w xyz bar. The re:charge fitness center and splash pool give travelers options to de-stress and re-energize, while Re:fuel by Aloft, our grab and go pantry, offers sweet, savory and healthy food, snacks and beverages, 24-hours a day. Each Aloft room is also a combination of a high-tech office and entertainment center equipped with complimentary wireless Internet access and a one-stop connectivity solution for multiple electronic gadgetry all linked to a 42” flat-panel, HDTVready television. Aloft Hotels are part of the Starwood Hotels & Resorts brand portfolio. Currently, there are over 43 Aloft hotels open throughout the United States. Get the latest a-list info, when you link up and sync up to our social scene at www. explorealofthotels.com. NEAT STUFF re:mixSM lounge Whether a playful place or quiet space, re:mix lounge has everything you need, right within reach. Sip a drink, read the paper, enjoy free WiFi or pick up a game of pool, with day-to-night lighting and music to switch up the vibe. Slide up to the w xyzSM bar for a drink or pop into re:fuel by AloftSM for a self-serve snack. w xyzSM bar Mix, meet and mingle over music and cocktails at our always-hopping w xyz bar. The fun flows with everything from Pinot to pints to signature drinks, plus a snackattack menu, music and can’t-miss events. re:fuel by AloftSM Grab & go gourmet, full of light meals, mix and match munchies, healthy bites, dreamy delights, make-your-own cappuccinos and more. Fill your tank 24/7. re:chargeSM Sprint, stretch, lift and pump-day or night. Equipped with stationary bikes, treadmills and elliptical machines from Life Fitness®-all the tools for your fitness fix 24/7. touch-n-go kiosk Zip by and check-in at our self-service kiosk. With touch-screen technology, choose your room and floor, confirm rates, get keys and print your boarding pass. in-touch Get in the know at our in-touch terminals-one-stop spots for 24/7 business services, email and our a-list guides to local restaurants, attractions, nightlife and more. splash Jump in and revive! Swim laps or lounge in style at our pool. Open morning to night, anytime is right for a dip! arfSM Animals are family too! Our pet-friendly program features an Aloft-branded bed and bowl and complimentary treats and toys. *Program is for dogs 40 lbs and under* see green eco program It starts at arrival, with park-like landscaping that offers the chance for a breath of fresh air. Inside, natural materials like cork and sustainable wood veneers are integrated into the hotel’s design. And in guest rooms, less landfill litter is the thinking behind our in-shower product dispensers-non-biodegradable bottles, be gone! Guests can also choose to reuse-towels and linens, that is-to help save water and energy. Let’s go green!
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To locate a chapter or find out more about TOPS: 1.800.932.8677 www.tops.org AUGUST 2011 HEALTHWISC MHL 17
Cedar Valley Center and Spa
THE
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Cedar Valley’s “100 comforting acres of carefree hospitality” is an ideal setting for business and church retreats, conferences, seminars and meetings as well as personal, social and family getaways. Highlights include 24 overnight guest rooms, accommodating 35 guests in our main lodge, winding trails, swimming pond, an outdoor labyrinth and chapel for year ‘round enjoyment. Three spacious conference rooms with full A/V are available and flexible meeting space for groups up to 100. Spa services include relaxing massage therapy, body wraps and nutritious homemade meals! Ask about our weekday personal retreat, wedding party and group packages!
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“More people are interested in plant-based eating; it goes along with the movement to eat more locally grown vegetables and fruits and the availability of plant-based cookbooks.” Sharon Palmer, R.D. Environmental Nutrition Make way for the plant-based diet, the latest buzzword for an optimal diet that focuses on plants, such as grains, legumes, vegetables, fruits, nuts, and seeds, rather than a diet of animal products like meat, fish, poultry, eggs, and dairy. Health experts extol the virtues of a plant-based diet as a healthy eating style that can help you fight chronic disease and obesity. While plant-based diets are not novel, the fact that the trend is catching on is new, according to Reed Mangels, Ph.D., R.D., Nutrition Advisor of The Vegetarian Resource Group. She says, “More people are interested in plant-based eating; it goes along with the movement to eat more locally grown vegetables and fruits and the availability of plant-based cookbooks.” The beauty of plant-based eating is that it’s flexible—and it doesn’t mean that you have to give up animal foods. The U.S. Dietary Guidelines Advisory Committee, tasked at looking at the body of nutrition science in order to make recommendations for the 2010 Dietary Guidelines, defines a plant-based diet as a diet that “emphasizes plant foods.” Thus, plant-based eating covers a spectrum of eating styles, from a strict vegan diet with no animal products to an omnivorous diet that includes more plant foods. “Even if you ate vegetarian just one day per week and ate more plant foods overall, you could make a difference,” said Jill Nussinow, M.S., R.D., a vegetarian food expert, at a presentation on plant-based eating at the California Dietetic Association conference in Pasadena, CA on April 28, 2011.
If you’re eating more whole grains, legumes, vegetables, fruits, seeds and nuts, you’re gaining more health-promoting nutrients, such as fiber, vitamins, minerals, and phytonutrients. Scientists have observed that the “Western diet,” the typical dietary pattern in the U.S. that is high in meat, fat, saturated fat and sodium and low in fiber, is linked with an increased risk of chronic diseases, such as cardiovascular disease. Evidence is mounting that if you include more plant foods in your diet, you gain a plethora of health benefits. The 2010 Dietary Guidelines report a number of advantages associated with vegetarian-style eating patterns, including lower levels of obesity, a reduced risk of cardiovascular disease, and lower total mortality. Research indicates that plant-based diets reduce the risk of ischemia (restriction of blood supply to an organ,) hypertension, and type 2 diabetes; lower LDL and blood pressure, reduce body mass, and reduce cancer rate. Why is a plant-based diet so healthy? It makes sense that when you cut back on animal products in favor of more plant foods, you naturally reduce the amount of saturated fat and cholesterol you eat. If you’re eating more whole grains, legumes, vegetables, fruits, seeds and nuts, you’re gaining more health-promoting nutrients, such as fiber, vitamins, minerals, and phytonutrients. Many vitamins and phytonutrients act as antioxidants to protect your body cells against damage. And some phytonutrients go beyond their antioxidant status to provide a specific health bonus, such as plant sterols and isoflavones, that have documented heart health benefits. A diet diverse in a variety of plant foods that contain a range of bioactive compounds offers you the best eating strategy for optimal health. Plant-based eating is not just good for you and your family; it’s also good for Mother Earth. Plant foods such as fruits, vegetables, bread, pasta, and whole grains have a lower impact on the environment than foods such as meat, poultry, fish, dairy, and eggs, according to an October 2010 scientific report from the Barilla Center for Food and Nutrition, in which researchers conducted an environmental impact assessment of foods in the Food Pyramid. “Eating one to two vegetarian meals a week is more effective than driving a Prius (hybrid auto) in terms of global warming,” reports Nussinow. Make Friends with Plants Look at where you are. Keep a one-week diet record and see how many times you eat meat. If you eat it at every meal, you have room to cut back. Create a personal goal for how many meatless meals you want to eat. Reed suggests starting out slowly, with one completely plant-based dinner per week. The Meatless Monday (www.meatlessmonday.com) website, filled with tips and recipes, is a great way to get started. Change you mind set. Don’t think of meat as the “center of the plate.” When you’re planning your menu, start with the vegetable and whole grain component instead of the animal protein. For example, if fresh green beans are in season, why not feature a green bean and tofu stir fry with brown rice? Use meat as a “flavoring”. You can easily cut down on your animal products intake while emphasizing plants if you use meat as a flavoring instead of as the main event. This eating style is the basis of many ethnic dishes, such as curries, stir-fries, stews, and pasta dishes that are flavored with a small portion of beef, pork, chicken or fish and a pile of vegetables in order to serve a family-size meal. Start the day “veggie”. Breakfast is one of the easiest ways to skip meat, says Mangels. Who needs bacon when you can feast on oatmeal topped with walnuts and berries or buckwheat pecan pancakes with peaches? Get cooking! Don’t be afraid to get creative in the kitchen. “Choose one night a week to experiment,” suggests Mangels. Invest in a vegetarian cookbook; dust off your slow cooker to make one-dish bean and vegetable stews, and visit websites like Vegetarian-Times.com for cooking ideas. Try to perfect one easy, “go to” recipe you can fall back on. Try ethnic flair. Some cultures know how to do vegetarian meals right! Mangels suggests that you visit ethnic restaurants, such as Mexican, Indian, Thai, and Vietnamese and observe how dishes are prepared in order to take home a few culinary tricks. Keep it simple. Plant based meals don’t have to be complicated; they can be as easy as black bean burritos or meatless chili and cornbread. Convert your favorite dishes. Trim the meat and load up the veggies in your favorite dishes. Love pizza? Top it with broccoli, cashews, red onions and basil. Keep it whole. The “whole” point of a plant-based diet is to reap the nutrition rewards of whole grains, fruits, vegetables, legumes, nuts and seeds. Don’t pile up on refined carbs such as white flour and sugar. Plan every meal around fresh vegetables in season, whole grains like quinoa and bulgur, legumes such as lentils and soy, and fruits. Think “yes”. It’s not what you can’t have, stresses Mangels. It’s what you can have! Take a trip to the produce section of your supermarket or visit a farmers market and feast your eyes on the rainbow of plant foods available. Reprinted with permission from Environmental Nutrition, 52 Riverside Dr., Suite 15-A, New York, NY 10024.
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Kris Williams, MSW, APSW, Family Center Director/Clinician Kids in the Middle Coordinator As summer comes to an end and families anticipate the return to school, many parents wonder how to best prepare their children for the transition. Oftentimes, proactive preparation involves adjusting sleep schedules, reviewing educational topics and establishing goals and expectations for the upcoming academic year. These practical preparations can be highly beneficial and aid in the shift from a more relaxed time to one that is more structured and demanding. However, despite having the best of intentions, some parents neglect to have a discussion with their child(ren) about the feelings they might be experiencing regarding going back to school. Most parents relate to the contradictory feelings of excitement, anxiety and selfconsciousness that children experience in anticipation of a ‘new’ experience. The opportunity to see friends in which contact has been minimal over the summer can be truly thrilling. Conversely, realizing that contact may occur with a person who has hurt them (physically, emotionally, socially, verbally or sexually) is enough to make anyone do everything in their power to avoid that person (or people) and situations in which contact is likely. While teasing by peers is an undeniable reality of childhood, reported incidents of bullying and the consequences are rapidly increasing at a staggering rate. Bullying is the intentional and repeated torment of another child, and is often characterized by a real or perceived power imbalance between the victim and the perpetrator. The fact is that it can have serious and long-lasting consequences for all affected and must be addressed immediately and never ignored. When asking an adult what a bully is, they frequently describe a burly, aggressive person (usually male), who waits outside by the bike rack to “teach someone a lesson”. Ask children today what a bully is and you will likely elicit a variety of answers. Bullies are no longer easily identifiable, they are not always brawny males, nor are their strategies for punishing confined to the schoolyards of the past. The dynamic nature of technology, the development of the internet, social networking and smartphones, has made it possible for bullies to be as anonymous as their victims attempt to be. Yet, their tactics are no less harmful. Research done by The National Youth Risk Behavior Survey (2009), found 1 in 5 children reported being bullied within the last year. Studies done by The National Youth Violence Prevention Center (2006) estimate that nearly one- third of students are currently being bullied or are bullies themselves. Studies exploring the short and long-term consequences of bullying include the effects on both victims and perpetrators. Common findings regarding the effects on victims include: increased depression, anxiety, suicidal thoughts and somatic complaints (headaches, stomachaches, etc.). They often develop a fear or hatred of school, have lowered self-esteem and fewer friendships. Analyses on the effects on the perpetrator often find overall increases in aggression, often leading to violence and delinquency. The U.S. Department of Health and Human Services (2003) studied the long-term consequences of being a bully, and found that bullies who are identified by the age of 8 are up to 6 times more likely to have a criminal record by the time they are 24 years old. Similar to victims, bullies may also face isolation, poor school performance and symptoms of depression and anxiety. So what can parents do? It is imperative that parents talk with their children about all aspects of bullying. This includes what to do if they are bullied, what to do if they witness such behavior and the consequences to expect if it becomes evident that they are bullying others. Many hesitate to tell an adult if they/others are being bullied out of fear that the behavior will worsen. It is important to reassure youth that telling an adult may be the only way the harassment will stop. Acknowledge the difficulty in discussing and admitting being the target of a bully. In addition to feeling embarrassed, it is also common for a child to believe it is somehow their fault. Comfort and assurance that the bully is the one doing something wrong can be highly effective in restoring a child’s confidence and increase the likelihood they will be honest and seek help when needed. Parents must also teach by example: model nonviolent behavior, teach respect and empathy, encourage nonviolent ways of resolving conflict, provide positive feedback and teach effective ways to handle difficult feelings such as anger, insecurity and fear. Bullying hurts everyone. Communities, parents, teachers and children themselves can play a significant role in preventing this harmful behavior. Bullying is a learned behavior, and after being identified, immediate intervention can also be a highly successful prevention strategy. While it is unlikely that bullying will ever be completely eliminated, unified prevention efforts and timely interventions can significantly reduce the prevalence and overall impact—they even have the potential to save a life.
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Arlene Becker Yoga has literally been a lifesaver for many adults, allowing them to stretch and move their limbs and extend their flexibility to allow them to live more independent lives far into their senior years. Now, thanks to the brainchild of Jodi Schmidt, the Youth Services and Programming Manager at Northshore Elite Sports Club, very young children are being given the opportunity to experience the benefits of Yoga. Tom Feest, the Director of Yoga talked about theYoga program for children which began at North Shore Elite in June, and includes children as young as four in the Yoga classes. Feest whoâ&#x20AC;&#x2122;s a certified Yogi of many years standing, talks Yoga for the younger set. â&#x20AC;&#x153;Yoga for children isnâ&#x20AC;&#x2122;t any different than it is for adults. It has the ability to develop strength, flexibility, and co-ordination. It can even improve childrenâ&#x20AC;&#x2122;s focus, help raise their self awareness and build their self esteem.â&#x20AC;? â&#x20AC;&#x153;From the very first class we start the children off on a better understanding of breathing and how itâ&#x20AC;&#x2122;s used in the Yoga format. The reason we start off with breath training, showing the kids how to best utilize their breathing, is to enhance and develop each pose to its utmost.â&#x20AC;? Feest elaborated on the plusses of Yoga for children, even those of a very young age. â&#x20AC;&#x153;I feel that Yoga helps todayâ&#x20AC;&#x2122;s kids, who are challenged every day to excel in school and in sports, so that the the old maxim, stop and take a deep breath, really can be applied to our modern kidsâ&#x20AC;&#x2122; often stressful lives. Learning how to properly breathe can often help the kids release their tension and stress and therefore learn to take things in stride, to learn how to calm down. They can use this breathing technique in every aspect of their everyday life, before an important test, or an important game, or even having to give a report in front of their classmates.â&#x20AC;? â&#x20AC;&#x153;Once weâ&#x20AC;&#x2122;ve gotten across to the kids the importance of breathe work, showing them how to achieve this, we then move into the â&#x20AC;&#x2DC;Physical Asanaâ&#x20AC;? (an Asana is the Yoga term for pose).â&#x20AC;? â&#x20AC;&#x153;The physical aspects of Yoga can even help kids in their future sports endeavors. Since the kids in our Yoga classes range from the ages of four to eight, many of them will just be starting their sports activities. We also work with children who are a bit older from nine and upâ&#x20AC;? Feest said that the Yoga poses teaches children the basics of stretching thus helping to ready them for their participations in sports. â&#x20AC;&#x153;Aside from the benefits of Yoga to the children, I have found that children just love Yoga. They love the movement and the chance to express themselves through these poses.â&#x20AC;? â&#x20AC;&#x153;To make yoga more fun for the younger kidsâ&#x20AC;?, Feest explained, who I find eager to learn, I have named some of the poses for different animals. For example I have called the poses, a lion pose, a gorilla pose, a turtle pose and a frog pose. I also make them pretend that they are objects like trees or mountains which are real poses in Yoga, poses which I do even with my adult students. . The kids just eat it up Many of our kids go home and pretend they are in these animal poses and also that they are in a warrior pose Feest explained that the warrior poses are the basic Asanas or poses of Yoga.â&#x20AC;? Feest said that working with the younger children has made him become very creative in trying to make Yoga exciting for them. â&#x20AC;&#x153;We even pair the kids up so that they have a buddy system for doing the poses. For fun stuff weâ&#x20AC;&#x2122;ve even done advanced poses like headstands, which are an advanced move, but with the help of the staff and the wall, have gotten the kids into headstand poses.â&#x20AC;? Fest said that the summer program has been extremely successful and that the children and parents both have loved it. Jodi Schmidt, who instigated the Yoga program for Kids, talked about how Yoga for Kids came about. Schmidt said that she started to take classes and then â&#x20AC;&#x153;Last summer while running the summer camps I started doing out with the kids myself and I found that they were challenged and interested, it got to the point that theyâ&#x20AC;&#x2122;d be asking me to do it. I even did it with my three year olds campers.â&#x20AC;? I brought Yoga into the summer camps this year using certified instructors. Schmidt agrees with Feest that Kids today have so much on their plate that she feels yoga can be a great asset to help them cope as children as adults.â&#x20AC;? Schmidt concluded saying I think we all need more Yoga. Itâ&#x20AC;&#x2122;s interesting that those kids who may not have the patience to learn a new sport seem to thrive on Yoga the part the they like is the Shavasana (the cool down at the end, which is the relaxation part of the class and these active kids are actually quiet for five to ten minutes which is a long time with that ages group. Because of the success of Yoga For Kids this summer, Schmidt said North shore Elite would offer fall classes to children that are open to the public as well as to members. â&#x20AC;&#x153;In the fall weâ&#x20AC;&#x2122;ll do a basic introduction to Yoga for ages four to seven, with certified instructors. We plan to have a one hour session per week for four weeks. Now we feel that even the four year olds could handle an hour class as weâ&#x20AC;&#x2122;ll be tailoring it to their specific attention spans. â&#x20AC;&#x153; For more information on fallâ&#x20AC;&#x2122;s Yoga Classes for Kids, contact Schmidt or the front desk at North Shore Elite at 414-315-2900.
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Food for thought: Think healthy eating is all about dieting and sacrifice? Think again. Eating well is a lifestyle that embraces colorful food, creativity in the kitchen, and eating with friends. For seniors, the benefits of healthy eating include increased mental acuteness, resistance to illness and disease, higher energy levels, a more robust immune system, faster recuperation times, and better management of chronic health problems. As we age, eating well can also be the key to a positive outlook and staying emotionally balanced. You are the boss when it comes to food choices. Read on for tips on how to supercharge your life with the right food. Senior nutrition: Feeding the body, mind and soul Remember the old adage, you are what you eat? Make it your motto. When you choose a variety of colorful fruits and veggies, whole grains, and lean proteins you’ll feel simply marvelous inside and out. Live longer and stronger – Good nutrition keeps muscles, bones, organs, and other body parts strong for the long haul. Eating vitamin-rich food boosts immunity and fights illness-causing toxins. A proper diet reduces the risk of heart disease, stroke, high blood pressure, type-2 diabetes, bone loss, cancer, and anemia. Also, eating sensibly means consuming fewer calories and more nutrient dense foods, keeping weight in check. Sharpen the mind – Scientists know that key nutrients are essential for the brain to do its job. Research shows that people who eat a selection of brightly colored fruit, leafy veggies, certain fish and nuts packed with omega-3 fatty acids can improve focus and decrease the risk for Alzheimer’s disease. Feel better – Eating well is a feast for your five senses! Wholesome meals give you more energy and help you look better, resulting in a self-esteem boost. It’s all connected—when your body feels good you feel happier inside and out. How many calories do seniors need? There is a right number of calories for your body. Use the following as a guideline. A woman over 50 who is: Not physically active needs about 1600 calories a day Somewhat physically active needs about 1800 calories a day Very active needs about 2000 calories a day A man over 50 who is: Not physically active needs about 2000 calories a day Somewhat physically active needs about 2200-2400 calories a day eat<<page 34
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TRANSITIONS If youâ&#x20AC;&#x2122;re planning to visit your kids and grandkids this summer, why not make the most of your time with them?
People today are living longer, staying healthier and continuing to be active. To meet the developing needs of retired adults, assisted living facili-
ties offer a diverse spectrum of services. Since very few seniors actually need long term continuous nursing care, assisted living facilities provide a level of care that is more cost effective in a more private setting. What is an assisted living facility? Assisted living facilities are licensed as Community Based Residential Facilities (CBRF) and offer multiple levels of care. There are CBRFs that specialize in the care of residents with Alzheimerâ&#x20AC;&#x2122;s or memory loss. CBRFs typically offer wellness services and individualized care plans. Activity programs are tailored to individual needs incorporating physical, spiritual and cognition enrichment. â&#x20AC;&#x153;When my sister, my brother and I ďŹ rst brought mom to assisted living, we were all pretty upset about it. Itâ&#x20AC;&#x2122;s so hard to admit that the one who has cared for you all of your life, can no longer do so. The staff was very supportive and understanding to us. It took a couple of months to settle mom in with her medications and particular habits, but everyone was very helpful to us. Since that time, she has been doing very well. She always participates in the many activities. She is very well fed, her apartment is cleaned regularly and she always looks nice.â&#x20AC;? -daughter of a resident This statement reďŹ&#x201A;ects the struggles families and residents face when the decision has been made to move to an assisted living facility. Is there a right time to move? The decision to move from the family home to a community based residential facility may seem impossible to make. Knowing when to move, where to move and what assistance is needed are difďŹ cult and complex decisions. Starting with when to move; consider the following factors: is assistance with Activities of Daily Living (ADLs) needed? Activities of Daily Living are deďŹ ned basically as eating, bathing, dressing, toileting, transferring (moving into or out a chair) and continence. The ability to perform these basic activities is often taken for granted, until either through aging or illness, these necessary skills are impaired. Residential Assisted Living facilities will provide assistance with basic self care in Karyl Richson theByprivacy of an apartment like setting. Social Security Specialist in Milwaukee, Assistance withPublic ADLsAffairs may be a clear indicator of the WI need to move to a more supSummertime here, andthere for many people means of the need best portive setting. isHowever a factors lessthat clear with vacation. may also Some indicate vacations are theMedication ones that allow you toand spend timewell-being with familymonitoring who live far for assistance. assistance general canaway. have a If youâ&#x20AC;&#x2122;re planning to impact visit your kids and this summer, whymedical not make signiďŹ cant and positive on senior life.grandkids The security of knowing asthe most is ofavailable your time24with them? knowofyour way around a computer. But sistance hours a day,You themay freedom home maintenance, housekeeping youngsters today whomay grewalso up on a computer most ofaus someAnother new tricks. and meal preparation be valid reasonscan forteach considering move. less And theyâ&#x20AC;&#x2122;d thrilled indicator to share some timesocial, with their grandparents. apparent butprobably equally be important is theonline need for spiritual and intelAsk them to pull out their tablet, iPad, or laptop and show you how to find your way lectual engagement. around Securityâ&#x20AC;&#x2122;s website, www.socialsecurity.gov. CarolSocial Wolfmeyer, Assisted Living Nurse, stated the beneďŹ t of community life, Askresidents them to receive show you how to use assistance www.socialsecurity.gov to avoid â&#x20AC;&#x153;Our individualized in a setting that fostersunneeded indepentrips toand a Social Security office. privacy.â&#x20AC;? 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The following are sunglasses â&#x20AC;&#x201D;ayou canmember apply online without having to leave www. quotes from family and from a staff member that your truly home. reďŹ&#x201A;ect Visit the essence socialsecurity.gov/applyonline where you can apply for retirement benefits in as little of quality care. as 15 minutes.with Once you click theisâ&#x20AC;&#x153;submitâ&#x20AC;? button, done; people in mostcan cases there â&#x20AC;&#x153;Working elderly people a challenge that youâ&#x20AC;&#x2122;re only special manage, are forms to sign or documents in. andno I am constantly impressed by to themail professional, loving, smiling care and interest Hereâ&#x20AC;&#x2122;s ahas way to gettothe attention young ones: ask them about Facebook and everyone shown us.â&#x20AC;? Niece of of the a resident. Twitter. Once on Facebook, youâ&#x20AC;&#x2122;ll havetoa tell newyou way of connecting As with anytheyâ&#x20AC;&#x2122;ve difďŹ cultgot lifeyou decision, there is no formula when is the right with Did you know on Facebook and Twitter too? Just go to timethem. and where is the rightSocial place.Security Changeisrequires preparation and patience. www.socialsecurity.gov andassisted click the Facebook icons on(Sales the main If more information on living optionsand callTwitter Julie Leveritt andpage. MarVisiting your kids and414/259-4680. grandchildren can be a lot of fun. Make it productive as keting at St. Camillus) well by asking the young whiz kid in your family about www.socialsecurity.gov.
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Celiac Disease and Depression Johns Hopkins Health After 50 Feelings of despair have a biological tie to celiac disease. Fortunately, treatments are available. Physicians are diagnosing increasing numbers of patients with celiac disease— including patients over age 50. For those with celiac disease, consuming gluten— a protein found in wheat, barley and rye—triggers a reaction in the intestines that decreases your body’s ability to absorb certain nutrients. If you have celiac disease, you may experience diarrhea, bloating, weight loss, anemia and vitamin deficiencies. Living with any chronic illness takes an emotional toll, and celiac disease is no exception. Several studies have linked celiac disease with depression. A large Swedish study in 2007 compared more than 13,000 people with celiac disease to the general population and concluded that those with celiac disease were 80% more likely to experience depression. What causes the depression? Several factors may contribute to depression if you have celiac disease. First among them is an inability to sufficiently absorb certain critical nutrients. The amino acid tryptophan, for example, is often deficient in people with celiac disease. Tryptophan is converted by the body into serotonin, a neurotransmitter believed to regulate mood and anxiety, including depression. In addition, deficiencies in folate and vitamin B6, also found in celiac patients, are associated with neurological problems, such as tingling and numbness, lack of coordination and seizures. Depression could be yet another neurological problem tied to these deficiencies. It’s also possible that the gluten sensitivity of celiac disease may affect the nervous system directly. Finally, the stress of living with a chronic condition and having to adhere to a strict diet can lead to depression. What you can do If you have celiac disease, following a gluten-free diet—eliminating all products made from wheat, barley and rye—can help your body absorb the nutrients it needs and significantly improve your overall health, including symptoms of depression. It may also reduce your risk of becoming depressed in the future. If you find that your depression persists despite modifying your diet, talk to your doctor about the many effective treatment options available. These include exercise, psychotherapy and antidepressant medications. Reprinted permission of the Johns Hopkins Medical Letter Health After 50, copyright MedLetter Associates, 2011. To order a one-year subscription, call 386447-6313.
elcome Small Pets W
Affordable Apartment Homes
for Seniors 55 and better
*Rents starting at $550 * Spacious 1 & 2 Bedroom * Apartment Homes * New Resource Room * Beautifully Decorated * Community Rooms * Intercom Entries & Elevators * Same Floor Storage & Laundry * Walking Distance to Shopping, * Parks, and Restaurants * Catered Lunches
Willamstown Bay Senior Apartments
3400 East Ramsey Avenue (414) 481-8580 Professionally Managed by Oakbrook Corporation
EQUAL HOUSING OPPORTUNITY
AUGUST 2011 HEALTHWISC MHL 27
Introductory Square Dancing (In Square Dancing called “Mainstream”) Start Date/End Date: 14 weeks Start 1-14-09 to 4-16-09 (skip 4-1-09) alternate dates are possible?? Thursday Evenings @ 7:30PM To 9:00PM General Description of the Class: Learning modern Square Dancing is easy. The experienced square dance caller will guide you though a series of Square Dance Steps. Then blending these steps into a pattern, the caller will quickly have you dancing to the rhythm of the music. Square Dancing will simulate the mind while keeping you physically fit. Square Dancing is a fun social activity frequently substituted for a boring exercise class, especially for those 50 plus. Once the Square Dance steps become natural, you will be ready to join in the family Square Dances that are held regularly several days of ever week in the Milwaukee Area. Requirements: Age 12 with parent, partners are not necessary, family groups can be accommodated. Supplies: 110 volt outlet and a danceable floor, Minimum 11 ft by 11ft per square (8 dancers) The dance classroom would be great. Other Information: The class must be at least eight people. – if only six Square Benders can provide other two. Eric’s contact information will be available if the class is held. Compensation: Goal: Maximum $4.00 per person per lesson. Suggested $55.00 for the session which is less than $4.00 per session. If this does not meet you requirements, we can discuss alternatives. Contact: Bruce F Szpot Teacher : Eric Tangman Home Phone: 414-964-5443 E-mail: bszpot@milwpc.com Address: 4846 N Navajo City/State: Glendale, WI 53217
eye>>page 5 Prevention and early diagnosis is important. Avoid the sun during the hours of 10:00 am and 4:00 pm, when it is most intense. Wear UV protective clothing, including broad-brimmed hats and clothes made with UV-blocking fabrics. Avoid tanning beds or salons. Wear a sunscreen that blocks UVA and UVB rays with a sun-protection factor (SPF) of at least 30. Careful application to the outer eyelids is necessary. Make sure to reapply if you sweat a lot or are enjoying water activities. Examine your skin regularly and make note of any suspicious areas and report them to your doctor. Of course, wearing sunglasses is important. They will shield your eyelids and corneas from the sun’s harmful UV rays. There is ample evidence that UV light also hastens cataract formation and can worsen macular degeneration. Wearing fullcoverage lenses that block 99-100% of UVA and UVB rays is the best way to protect your eyes. David J. Weis, O.D. is a comprehensive eye care specialist at Milwaukee Eye Care Associates, Dr. Peter S. Foote is the medical director. To schedule an appointment with Dr. Weis, or if you have any questions about Basal Cell Carcinoma or any other eye-related topics, please call Milwaukee Eye Care Associates at 414-271-2020.
ps>>page 13 complexes, but sometimes we don’t know the uncomfortable fact that complexes can have us. And then, as the saying goes, “the fat’s in the fire,” we “fly off the handle,” and feel like we’re “going to lose it” and “go postal.” Psychological sophistication begins with knowledge of the building blocks of the mind – psychological type – and the reality of feeling toned complexes. If you can really grasp that, you will know yourself better as well as be able better to understand what’s happening with other people. Your life really can be better than the examples I mentioned. And to get there you need to develop these two dimensions of psychological sophistication: you need to know who you are in terms of your psychological type, and you have to work with your sensitive complexes to make them less volatile. Boris Matthews, PhD, LCSW practices Analytical Psychology (a.k.a. Jungian Analysis) at the Ommani Center for Integrative Medicine in Pewaukee, WI. He also serves on the faculty of the C. G. Jung Institute of Chicago, IL. He has been in practice for more than twenty years. www.ommanicenter.com Reach him at Ommani by calling 262.695.5311. 28 MHL HEALTHWISC AUGUST 2011
transitions
People today are living longer, staying healthier and continuing to be active. To meet the developing needs of retired adults, assisted living facilities
Redefining Retirement Living 10200 W. Blue Mound Rd. y Wauwatosa, WI 53226 414.259.6310 y www.stcam.com
30 MHL HEALTHWISC AUGUST 2011
offer a diverse spectrum of services. Since very few seniors actually need long term continuous nursing care, assisted living facilities provide a level of care that is more cost effective in a more private setting. What is an assisted living facility? Assisted living facilities are licensed as Community Based Residential Facilities (CBRF) and offer multiple levels of care. There are CBRFs that specialize in the care of residents with Alzheimer’s or memory loss. CBRFs typically offer wellness services and individualized care plans. Activity programs are tailored to individual needs incorporating physical, spiritual and cognition enrichment. “When my sister, my brother and I first brought mom to assisted living, we were all pretty upset about it. It’s so hard to admit that the one who has cared for you all of your life, can no longer do so. The staff was very supportive and understanding to us. It took a couple of months to settle mom in with her medications and particular habits, but everyone was very helpful to us. Since that time, she has been doing very well. She always participates in the many activities. She is very well fed, her apartment is cleaned regularly and she always looks nice.” -daughter of a resident This statement reflects the struggles families and residents face when the decision has been made to move to an assisted living facility. Is there a right time to move? The decision to move from the family home to a community based residential facility may seem impossible to make. Knowing when to move, where to move and what assistance is needed are difficult and complex decisions. Starting with when to move; consider the following factors: is assistance with Activities of Daily Living (ADLs) needed? Activities of Daily Living are defined basically as eating, bathing, dressing, toileting, transferring (moving into or out a chair) and continence. The ability to perform these basic activities is often taken for granted, until either through aging or illness, these necessary skills are impaired. Residential Assisted Living facilities will provide assistance with basic self care in the privacy of an apartment like setting. Assistance with ADLs may be a clear indicator of the need to move to a more supportive setting. However there a factors less clear with may also indicate the need for assistance. Medication assistance and general well-being monitoring can have a significant and positive impact on senior life. The security of knowing medical assistance is available 24 hours a day, the freedom of home maintenance, housekeeping and meal preparation may also be valid reasons for considering a move. Another less apparent but equally important indicator is the need for social, spiritual and intellectual engagement. Carol Wolfmeyer, Assisted Living Nurse, stated the benefit of community life, “Our residents receive individualized assistance in a setting that fosters independence and maintains residents’ privacy.” There are many types of assisted living options available today. Facility size varies from a few residents to hundreds of residents. Most assisted living facilities offer private apartments or studios and many can accommodate couples. Some assisted living facilities are integrated with a continuum of care that includes independent living, skilled nursing, rehabilitation therapy and hospice. Unfortunately, selecting the perfect fit is quite difficult but not impossible. With the number of high quality choices available in our area, often you must rely on your instinct. The staff of the facility should be central to any decision. The following are quotes from a family member and from a staff member that truly reflect the essence of quality care. “Working with elderly people is a challenge that only special people can manage, and I am constantly impressed by the professional, loving, smiling care and interest everyone has shown to us.” Niece of a resident. As with any difficult life decision, there is no formula to tell you when is the right time and where is the right place. Change requires preparation and patience. If more information on assisted living options call Julie Leveritt (Sales and Marketing at St. Camillus) 414/259-4680.
A LEXIAN V ILLAGE “ V ILLAGE C ENTER” 9301 N. 76 Street
A L E X I A N B RO T H E RS P A V I L I O N 9225 N. 76 Street
August 2011
Calendar of Events
CHINA PERSPECTIVE, THREE PRESENTATIONS
Tuesdays, August 2, 9 and 16, 2:00 p.m., Free, Village Center. Having lived there, Jim and Katie Gennrich share their experiences on current Chinese culture and lifestyle.
LUNCH & BINGO, FOUR TIMES IN AUGUST
. Wednesdays, August 3 (RSVP by July 29), August 10 (RSVP by August 5), August 17 (RSVP by August 12), and August 31 (RSVP by August 26), Pavilion. Noon Lunch is $4.00, 1:00 p.m. Bingo. Bingo is free plus you might win a cash prize.
UNDERSTANDING THE NEED FOR THERAPY
Thursday, August 4, 1:00 p.m., Free, Pavilion. Learn how physical and occupational therapy can help you return to your maximum physical activity. Please RSVP by August 1.
CARING FOR A HEALTHY HEART IN CRISIS
Monday, August 8, 1:00 p.m., Free, Pavilion. Dr. Robert Huxley a leading heart specialist with Columbia St. Mary’s Hospital. This is a must see presentation. Please RSVP by August 6 .
ACCOMPANY OF KIDS PERFORMANCE
Tuesday, August 9, 7:00 p.m., Free, Village Center. Enjoy these gifted children as they sing patriotic, swing, and Broadway favorities. Please RSVP by August 6.
HEALTHY COOKING LUNCHEON “BEANS & LENTIL,” & BINGO
Wednesday, August 10, Noon Luncheon, $4.00, Bingo, 1:00 p.m. Pavilion. Bingo is free plus you might win a cash prize. Please RSVP by August 5.
BIG CEDAR BLUEGRASS BAND
Tuesday, August 16, 7:00 p.m., Village Center. Please RSVP by August 12 .
DOUG HAISE, RAGTIME PIANIST
Wednesday, August 17, 7:00 p.m., Village Center. Please RSVP by August 12.
PROTECT YOURSELF FROM IDENTITY THEFT
Thursday, August 18, 1:00 p.m., Free, Pavilion. FBI Special Agent Heather Krieg, Cyber Squad, and Intelligence Analyst Robert Thorel presents tips for protecting yourself from identity theft . Please RSVP by August 15.
LUNCHEON & MOVIE, “THE ADJUSTMENT BUREAU”
Wednesday, August 24, Noon Luncheon, $4.00; Movie at 1:00 p.m. Enjoy a great lunch catered by the Alexian Village Dining Services followed by Matt Damon in “The Adjustment Bureau.” The movie is free. Please RSVP by August 19.
SENIOR SAFETY
Thursday, August 25, 1:00 p.m., Pavilion. The Milwaukee County Sheriff’s Department presents tips on personal safety. Please RSVP by August 22.
Call 1-800-251-4600 to RSVP
getting your affairs in order No one ever plans to be sick or disabled. Yet, it’s just this kind of planning that can make all the difference in an emergency. Long before she fell, Louise had put all her important papers in one place and told her son where to find them. She gave him the name of her lawyer as well as a list of people he could contact at her bank, doctor’s office, insurance company, and investment firm. She made sure he had copies of her Medicare and other health insurance cards. She added her son’s name to her checking account, allowing him to write checks from that account. His name is on her safe deposit box at the bank as well. Louise made sure Medicare and her doctor had written permission to talk with her son about her health or any insurance claims. On the other hand, Ben always took care of family money matters, and he never talked about the details with Shirley. No one but Ben knew that his life insurance policy was in a box in the closet or that the car title and deed to the house were filed in his desk drawer. Ben never expected that his wife would have to take over. His lack of planning has made a tough job even tougher for Shirley.
Steps for Getting Your Affairs in Order
*Put your important papers and copies of legal documents in one place. You could set up a file, put everything in a desk or dresser drawer, or just list the information and location of papers in a notebook. If your papers are in a bank safe deposit box, keep copies in a file at home. Check each year to see if there’s anything new to add. *Tell a trusted family member or friend where you put all your important papers. You don’t need to tell this friend or family member about your personal affairs, but someone should know where you keep your papers in case of emergency. If you don’t have a relative or friend you trust, ask a lawyer to help. *Give consent in advance for your doctor or lawyer to talk with your caregiver as needed. There may be questions about your care, a bill, or a health insurance claim. Without your consent, your caregiver may not be able to get needed information. You can give your okay in advance to Medicare, a credit card company, your bank, or your doctor. You may need to sign and return a form.
START RENTING NOW!
Bring this ad in between now and August 31 to receive one month’s rent FREE * ST
Join us at Garden Place and Garden Terrace for our Summer Open House Tours! • Saturday, July 16th from 10:00 am - 2:00 pm • Saturday, August 20th from 10:00 am - 2:00 pm
Independent Living
Assisted Living
Our Communities
Rents vary based on qualified income guidelines. We accept Family Care Funding.
• Optional a la carte services • Housekeeping • Meal plan options • Affordable Independent and Assisted Living Options for 55+ • Studio, one and two bedroom apartments • All utilities included except electric
• 24-hour trained staff • Health care monitoring • Medication management
Amenities
• Restaurant style dining • Fitness and exercise center • Underground parking • Social activities to enjoy • Beauty and barber shop • Computers with internet
Garden Place
Garden Terrace
8425 N. 107th Street Milwaukee, WI 53224 414-755-6200
10851 W. Donna Drive Milwaukee, WI 53224 414-431-0300
32 MHL HEALTHWISC AUGUST 2011
Visit our website at: www.ANEWHealth.com or www.ANEWStarr.com
* Some Restrictions may apply. Please inquire with the property managers at Garden Place and Garden Terrace for further details. If you are interested in scheduling a personalized tour or would like to receive more information please call Garden Place or Garden Terrace.
“senior moments” THE MEMORY ISSUE Where are my keys? Did I buy what I actually stopped at the store for? What day is it? Remember the days when you never asked these questions because “senior moments” were not part of the normal day. If you are reading this article because you are concerned about your ability to recall, you may not have to worry. Surveys show that if you are concerned about memory loss it is most likely due to a stressful time, aging, illness or distraction. However, those who do not worry about memory loss are more likely to be suffering from dementia. According to a John Hopkins Special Report on age-associated memory impairment there are a number of things you can do to improve the chances of keeping your memory sharp.
1. Stay mentally active – learn something new, volunteer, do crossword puzzles, read. 2. Stay physically active – exercise increases the blood flow to the brain resulting in clear thinking. Walking or an exercise program for 30 minutes a few days a week is all it takes. 3. Rule out other causes of memory loss – check with your doctor memory loss could be due to a medication, hearing loss, depression, thyroid dysfunction, vitamin deficiency or stress which are all treatable. 4. Do not smoke – smokers over age 65 are 3.7 times more likely to experience mental decline. 5. Limit alcohol consumption – experts recommend no more than one drink a day for women and two per day for men. 6. Place commonly lost items in the same spot – get into the habit of putting your keys, glasses or other important items in the same location every time. 7. Write things down – keep a to do list and add numbers or important dates as necessary. 8. Say words out loud – hearing can increase recall. Repeating a persons name right away can help you remember. ..“Hello Mary, it is nice to meet you”. 9. Group items using mnemonics – which is a technique used to enhance
memory. Associate what you are trying to remember with something that is familiar or paint a mental picture until you see it clearly. Try to alphabetize a list or put it to song. 10. Use memory aids – notepads, cell phone alarms and voice recorders can all assist in keeping track of important information. 11. Use visual images – to remember a name create a story and picture the person acting out their name. Mrs. Baker could be making a batch of cookies. 12. Stop worrying – Concentrate and relax. Use a deep breathing or muscle relaxing technique to keep the stress and anxiety levels low so you can think clearly. Age associated memory loss is common and is not necessarily a sign of a serious neurologic disorder. See your doctor with any ongoing concerns you may have. Build the above suggestions into your day and create an atmosphere for creative thinking, learning and activity. The more you challenge your mind the sharper it will remain. Tudor Oaks Retirement Community encourages you to design your retirement to keep your mind healthy and clear. Join us on July 15th at 2:00pm to learn how you can Maximize Your Memory. Call 414-525-6500 for reservation and location information.
AUGUST 2011 HEALTHWISC MHL 33
eat<<page 25
34 MHL HEALTHWISC AUGUST 2011
Very active needs about 2400-2800 calories a day Remember that balanced nutrition is more than calorie counting. Read on for more tips on creating a nutritious lifestyle. Senior nutrition: What your body needs Older adults can feel better immediately and stay healthy for the future by choosing healthy foods. A balanced diet and physical activity contribute to a higher quality of life and enhanced independence as you age. Senior food pyramid guidelines Fruit – Focus on whole fruits rather than juices for more fiber and vitamins and aim for around 1 ½ to 2 servings each day. Break the apple and banana rut and go for color-rich pickings like berries or melons. Veggies – Color is your credo in this category. Choose anti-oxidant rich dark leafy greens, such as kale, spinach, and broccoli as well as oranges and yellows, such as carrots, squash, and yams. Try for 2 to 2 ½ cups of veggies every day. Calcium – Aging bone health depends on adequate calcium intake to prevent osteoporosis and bone fractures. Seniors need 1,200 mg of calcium a day through servings of milk, yogurt, or cheese. Non-dairy sources include tofu, broccoli, almonds, and kale. Grains – Be smart with your carbs and choose whole grains over processed white flour for more nutrients and a higher fiber count. If you’re not sure, look for pasta, breads, and cereals that list “whole” in the ingredient list. Seniors need 6-7 ounces of grains each day and one ounce is about 1 slice of bread. Protein – Seniors need about .5 grams per pound of bodyweight. Simply divide your bodyweight in half to know how many grams you need. A 130-pound woman will need around 65 grams of protein a day. A serving of tuna, for example, has about 40 grams of protein. Vary your sources with more fish beans, peas, nuts, eggs, milk, cheese, and seeds. Important vitamin and minerals Water – Seniors are prone to dehydration because our bodies lose some of its ability to regulate fluid levels and our sense of thirst is dulled. Post a note in your kitchen reminding you to sip water every hour and with meals to avoid urinary tract infections, constipation, and possibly confusion. Vitamin B – After 50, your stomach produces less gastric acid making it difficult to absorb vitamin B-12—needed to help keep blood and nerves vital. Get the recommended daily intake (2.4 mcg) of B12 from fortified foods or a vitamin. Vitamin D – We get most of vitamin D—essential to absorbing calcium—through sun exposure and a few foods (fatty fish, egg yolk, and fortified milk). With age, our skin is less efficient at synthesizing vitamin D, so consult your doctor about supplementing with fortified foods or a multivitamin. Senior nutrition: Tips for wholesome eating Once you’ve made friends with nutrient-dense food, your body will feel slow and sluggish if you eat less wholesome fare. Here’s how to get in the habit of eating well. Reduce sodium (salt) to help prevent water retention and high blood pressure. Look for the “low sodium” label and season meals with a few grains of course sea salt instead of cooking with salt. Enjoy good fats. Reap the rewards of olive oil, avocados, salmon, walnuts, flaxseed, and other monounsaturated fats. Research shows that the fat from these delicious sources protects your body against heart disease by controlling “bad” LDL cholesterol levels and raising “good” HDL cholesterol levels. Fiber up. Avoid constipation, lower the risk of chronic diseases, and feel fuller longer by increasing fiber intake. Your go-to fiber-foods are raw fruits and veggies, whole-grains, and beans. Avoid “bad” carbs. Bad carbohydrates—also known as simple or unhealthy carbs— are foods such as white flour, refined sugar, and white rice that have been stripped of all bran, fiber, and nutrients. Bad carbs digest quickly and cause spikes in blood sugar levels and short-lived energy. For long-lasting energy and stable insulin levels, choose “good” or complex carbs such as whole grains, beans, fruits, and vegetables. Look for hidden sugar. Added sugar can be hidden in foods such as bread, canned soups and vegetables, pasta sauce, instant mashed potatoes, frozen dinners, fast food, and ketchup. Check food labels for alternate terms for sugar such as corn syrup, molasses, brown rice syrup, cane juice, fructose, sucrose, dextrose, or maltose. Opt for fresh or frozen vegetables instead of canned goods, and choose low-carb or sugarfree versions of products such as tortillas, bread, pasta, and ice cream. Cook smart. The best way to prepare veggies is by steaming or sautéing in olive oil—it preserves nutrients. Forget boiling—it drains nutrients. Put five colors on your plate. Take a tip from Japanese food culture and try to include five colors on your plate. Fruits and veggies rich in color correspond to rich nutrients (think: blackberries, melons, yams, spinach, tomato, zucchini). Senior Nutrition: Changing dietary needs Every season of life brings changes and adjustments to the body. Understanding what is happening will help you take control of your nutrition requirements. Physical changes Metabolism. Every year over the age of forty, our metabolism slows. This means
that even if you continue to eat the same amount as when you were younger, you’re likely to gain weight because you’re burning fewer calories. In addition, you may be less physically active. Consult your doctor to decide if you should cut back on calories. Weakened senses. Your taste and smell senses diminish with age. Seniors tend to lose sensitivity to salty and bitter tastes first, so you may be inclined to salt your food more heavily than before— even though seniors need less salt than younger people. Use herbs and healthy oils—like olive oil—to season food instead of salt. Similarly, seniors tend to retain the ability to distinguish sweet tastes the longest, leading some to overindulge in sugary foods and snacks. Instead of adding sugar, try increasing sweetness to meals by using naturally sweet food such as fruit, peppers, or yams. Medicines and Illnesses. Prescription medications and illnesses can often negatively influence appetite and may also affect taste, again leading seniors to add too much salt or sugar to their food. Ask your doctor about overcoming side effects of medications or specific physical conditions. Digestion. Due to a slowing digestive system, you generate less saliva and stomach acid as you get older, making it more difficult for your body to process certain vitamins and minerals, such as B12, B6 and folic acid, which are necessary to maintain mental alertness, a keen memory and good circulation. Up your fiber intake and talk to your doctor about possible supplements. Lifestyle changes Loneliness and depression. Loneliness and depression affect your diet. For some, feeling down leads to not eating and in others it may trigger overeating. Be aware if emotional problems are affecting your diet, and take action by consulting your doctor or therapist. Death or divorce. Newly single seniors may not know how to cook or may not feel like cooking for one. People on limited budgets might have trouble affording a balanced, healthy diet. See the resources below for suggestions on cooking for one and easy, healthy menu selections. Understanding malnutrition Malnutrition is a critical senior health issue caused by eating too little food, too few nutrients, and by digestive problems related to aging. Malnutrition causes fatigue, depression, weak immune system, anemia, weakness, digestive, lung, and heart problems, and skin concerns. Tips for preventing malnutrition Eat nutrient packed food Have flavorful food available Snack between meals Eat with company as much as possible Get help with food prep Consult your doctor Senior nutrition: Tips for creating a well-balanced diet Thinking of trading a tired eating regime for a nutrient-dense menu? Good
for you! It’s easy and delicious. Avoid skipping meals – This causes your metabolism to slow down, which leads to feeling sluggish and poorer choices later in the day. Breakfast – Select high fiber breads and cereals, colorful fruit, and protein to fill you with energy for the day. Try yogurt with muesli and berries, a veggie-packed omelet, peanut-butter on whole grain toast with a citrus salad, or old-fashioned oatmeal made with dried cherries, walnuts, and honey. Lunch – Keep your body fueled for the afternoon with a variety of wholegrain breads, lean protein, and fiber. Try a veggie quesadilla on a whole-wheat tortilla, veggie stew with whole-wheat noodles, or a quinoa salad with roasted peppers and mozzarella cheese. Dinner – End the day on a wholesome note. Try warm salads of roasted veggies and a side of crusty brown bread and cheese, grilled salmon with spicy salsa, or whole-wheat pasta with asparagus and shrimp. Opt for sweet potatoes instead of white potatoes and grilled meat instead of fried. Snacks - It’s okay, even recommended, to snack. But make sure you make it count by choosing high-fiber snacks to healthfully tide you over to your next meal. Choose almonds and raisins instead of chips, and fruit instead of sweets. Other smart snacks include yogurt, cottage cheese, apples and peanut butter, and veggies and hummus. Senior nutrition: Overcoming obstacles to healthy eating Let’s face it. There’s a reason why so many seniors have trouble eating nutritiously every day. It’s not always easy! The following tips will help you “speak the language” of good nutrition and help you feel in control. Say “no” to eating alone Eating with company can be as important as vitamins. Think about it: a social atmosphere stimulates your mind
* Income restrictions apply.
and helps you enjoy meals. When you enjoy mealtimes, you’re more likely to eat better. If you live alone, eating with company will take some strategizing, but the effort will pay off. Make a date to share lunch or dinners with grand children, nieces, nephews, friends and neighbors on a rotating basis. Join in by taking a class, volunteering, or going on an outing, all of which can lead to new friendships and dining buddies. Adult day care centers provide both companionship and nutritious meals for seniors who are isolated and lonely, or unable to prepare their own meals. See Helpguide’s Adult Day Care Centers: A Guide to Options and Selecting the Best Center for Your Needs for more information. Senior meal programs are a great way to meet others. Contact your local Senior Center, YMCA, congregation or high school and ask about senior meal programs. Reprinted with permission from Helpguide.org © 2001-2010. All rights reserved. For more articles in this series, visit www.Helpguide.org.
Retirement Community • • • •
N168 W22022 Main Street Jackson, WI 53037
www.jacksoncrossings.com (262) 993-2838
Hwy 45 North to Hwy 60 East Exit
Independent Apartments Supportive Care Assisted Living Memory Care
Sorting out senior living options? We Can Help
William A. Passavant offers spacious and comfortable one & two bedroom apartment homes that are filled with features you will appreciate. Designed for your comfort & convenience, this outstanding 51-unit senior apartment community offers resort style living at an affordable price.
• • • • • •
Located minutes from downtown Milwaukee Central location allows convenient travel by car or public transit Spacious units with brand-new energy saving appliances Handicap Accessible Washer/Dryers in Units (Limited availability, remaining units have W/D hook-ups) Heated Indoor Parking with Car Wash Port
For Rental Information call:
414-491-8707
Commonwealth Management 2708 W. Center St. Milwaukee, WI 53210 www.commonwealthco.net AUGUST 2011 HEALTHWISC MHL 35
aging and your eyes Some changes are more serious than others, but for many problems, there are things you can do to protect your vision.
Are you holding the newspaper farther away from your eyes than you used to? Join the crowd—age can bring changes that affect your eyesight. Some changes are more serious than others, but for many problems, there are things you can do to protect your vision. The key is to have regular eye exams so you can spot problems early. Steps to Protect Your Eyesight Have your eyes checked regularly by an eye care professional—either an ophthalmologist or optometrist. People over age 65 should have yearly eye exams. During this exam, the eye care professional should put drops in your eyes that will widen (dilate) your pupils so that he or she can look at your inner eye. This is the only way to see some common eye diseases that have no early signs or symptoms. If you wear glasses, your prescription should be checked too. See your doctor regularly to check for diseases like diabetes and high blood pressure. These diseases can cause eye problems if not treated. See an eye care professional right away if you: •Suddenly cannot see or everything looks dim •See flashes of light •Have eye pain
•Experience double vision •Have redness or swelling of your eye or eyelid Protect your eyes from too much sunlight by wearing sunglasses that block ultraviolet (UV) radiation and a hat with a wide brim when you are outside. Common Eye Problems The following common eye problems can be easily treated. But, sometimes they can be signs of more serious issues. •Presbyopia (prez-bee-OH-pee-uh) is a slow loss of ability to see close objects or small print. It is normal to have this as you get older. People with presbyopia often have headaches or strained, tired eyes. Reading glasses usually fix the problem. •Floaters are tiny specks or “cobwebs” that seem to float across your vision. You might see them in well-lit rooms or outdoors on a bright day. Floaters can be a normal part of aging. But sometimes they are a sign of a more serious eye problem such as retinal detachment. If you see many new floaters and/or flashes of light, see your eye care professional right away. This is a medical emergency. •Tearing (or having too many tears) can come from being sensitive to light, wind, or temperature changes
or having dry eyes. Wearing sunglasses may help, as might trying eye drops. Sometimes tearing is a sign of a more serious eye problem, like an infection or a blocked tear duct. Your eye care professional can treat these problems. •Eyelid problems can come from different diseases or conditions. Common eyelid problems include red and swollen eyelids, itching, tearing, and crusting of eyelashes during sleep. These problems may be caused by a condition called blepharitis (ble-fa-RI-tis) and treated with warm compresses and gentle eyelid scrubs. Eye Diseases And Disorders The following eye conditions can lead to vision loss and blindness. They may have few or no symptoms early on. Regular eye exams are your best protection. If your eye care professional finds a problem early, there are things you can do to keep your eyesight. •Cataracts are cloudy areas in the eye’s lens causing blurred or hazy vision. Some cataracts stay small and don’t change your eyesight a lot. Others become large and reduce vision. Cataract surgery can restore good vision. It is a safe and common treatment. If you have a cataract, your eye care professional will watch for changes over time to see if you would benefit from
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MILWAUKEE AREA - 7283 W. APPLETON AVE. TEL: (414)438-1211 / 2745 W. LAYTON AVE. TEL: (414)282-8888 PEWAUKEE - 325 FOREST GROVE DR. TEL: (262)691-9490 MADISON - 1825 S. PARK STREET TEL: (608)225-3500 FOND DU LAC - 885 WESTERN AVE TEL: (920)907-1060 36 MHL HEALTHWISC AUGUST 2011
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surgery. ROFESSIONAL ARE ITH ERSONAL OUCH •Corneal diseases and conditions can cause redness, watery eyes, pain, problems with vision, or a halo effect of the vision (things appear to have an aura of light An affordable alternative serving the special needs of the elderly community. Our around them). Infection and injury are some of the things that can hurt the cornea. elderly living facilities provide a comfortable and charming homelike atmosphere. Some problems with the cornea are more common in older people. Treatment may be simple—for example, changing your eyeglass prescription or using eye drops. In Our Amenities Include: severe cases, surgery may be needed. It generally works well and is safe. Nursing Services 24-Hour Service Staff Daily Activity Programming •Dry eye happens when tear glands don’t work well. You may feel itching, burn3 Meals Daily Peace of Mind of Resident & Family Personal Care Assistance ing, or have some vision loss. Dry eye is more common as people get older, espeSpecial Events, Tours, Trips Housekeeping Services Private Accommodations cially for women. Your eye care professional may tell you to use a home humidifier, R.N. Owner Operated Assistance with Medications Linen/Laundry Service special eye drops (artificial tears), or ointments to treat dry eye. In serious cases, special contact lenses may help. •Glaucoma comes from too much fluid pressure inside the eye. If not treated, it can lead to vision loss and blindness. People with glaucoma have no early symptoms or pain. You can protect yourself by having regular dilated eye exams. GlauST. JOHN’S MANOR ST. MARY’S MANOR coma can be treated with prescription eye drops, lasers, or surgery. 812 Marquette Avenue 1313 Missouri Avenue South Milwaukee 762-2511 •Retinal disorders are a leading cause of blindness in the United States. Retinal South Milwaukee 762-8026 disorders that affect aging eyes include: email: ellen@clcel.com website: www.stjohns-marysmanors.com ◦Age-related macular degeneration, or AMD. AMD can harm the sharp vision needed to see objects clearly and to do common things like driving and reading. During a dilated eye exam, your eye care professional will look for signs of AMD. There are many treatments for AMD. If you have AMD, ask if special dietary supplements could lower your chances of it getting worse. ◦Diabetic retinopathy. This problem may occur if you have diabetes. It develops slowly and with no early warning signs. If you have diabetes, be sure to have a dilated eye exam at least once a year. Keeping your blood sugar under control can prevent diabetic retinopathy or slow its progress. Laser surgery can sometimes prevent it from getting worse. ◦Retinal detachment. THIS IS A MEDICAL EMERGENCY. When the retina separates from the back of the eye, it’s called retinal detachment. If you see new floaters or light flashes, go to your eye care professional right away. With surgery or laser treatment, doctors often can prevent loss of vision. Low Vision Low vision means you cannot fix your eyesight with glasses, contact lenses, medicine, or surgery. Low vision affects some people as they age. You may have low vision if you: •Have trouble seeing well enough to do everyday tasks like reading, cooking, or sewing •Can’t recognize the faces of friends or family •Have trouble reading street signs •Find that lights don’t seem as bright If you have any of these problems, ask your eye care professional to test you for low vision. There are special tools and aids to help people with low vision read, write, and manage daily tasks. These include large-print reading materials, magnifying aids, closedcircuit televisions, audio tapes, electronic reading machines, and computers with large print and a talking function. Sometimes changing the type of lighting in your room can help. We are comprehensive, continuing Other changes that may help are: •Write with bold, black felt-tip markers. care retirement communities that •Use paper with bold lines to help you write in a are at the forefront of providing straight line. senior health care services. No •Put colored tape on the edge of your steps to help other retirement communities have you see them and prevent you from falling. •Install dark-colored light switches and electrical the depth of on-site services or outlets that you can see easily against light-colored offers fun events for active seniors. walls. •Use motion lights that turn on by themselves when you enter a room. These may help you avoid accidents caused by poor lighting. •Use telephones, clocks, and watches with large Independent Villas numbers; put large-print labels on the microwave and Independent Apts stove. •Ask your eye doctor if your vision is okay for safe Assisted Living driving. Skilled Nursing For More Information Here are some helpful resources: Rehabilitation National Eye Institute 31 Center Drive MSC 2510 Ventilator Care Bethesda, MD 20892-2510 Hospice Care 1-301-496-5248 www.nei.nih.gov AUGUST 2011 HEALTHWISC MHL 37
staying in your home GETTING THE RIGHT HELP
You can get almost any type of help you want in your home—often for a reasonable cost. The following list includes some common things people need. You can get more information on many of these services from your local Home Care Agency, Local Area Agency on Aging, local and State offices on aging or social services, tribal organization, or nearby senior centers. Personal care. Is bathing, washing your hair, or dressing getting harder to do? Are you having trouble walking? Maybe a relative or friend could help you. Or, you could hire someone trained to help you for a short time each day or a couple hours each week to keep your safe. Homemaking. Do you need help with chores like housecleaning, grocery shopping, or laundry? Some grocery stores and drug stores will take your order over the phone and bring the items to your home. Home Care can be inexpensive and you can get all your needs done with one caregiver rather then several different people entering your home each week.
38 MHL HEALTHWISC AUGUST 2011
Meals. Tired of cooking, heating TV dinners or of eating alone? Maybe you could have a couple home made meals made by your own caregiver who does your laundry, cleans your bathroom all on the same visit. Sometimes meals are served at a nearby senior center, church, or synagogue. Eating out may give you a chance to visit with others and if you no longer drive, your caregiver can drive for you. Also, programs like Meals on Wheels bring hot meals into your home. Money management. Are you paying bills late or not at all because it’s tiring or hard to keep track of them? Are doctors’ bills and health insurance claim forms confusing? Ask a trusted relative to lend a hand. If that’s not possible, volunteers, financial counselors, Home Care Agencies or geriatric care managers can help. Home Health care. Do you forget to take your medicine? There are devices available to remind you when it is time to take it. Confusing with all those meds, a caregiver can oversee your meds and stabilize your health in the process. Have
you just gotten out of the hospital and still need short term assistance at home? Home Care Agencies hourly rates can be cost effective. Getting around—at home and in town. Are you having trouble walking? Think about getting an electric chair or scooter. These might be covered by Medicare. Do you need someone to go with you to the doctor or shopping? Building a relationship with your own caregiver gives you security in knowing she or he is their to help you out when you need it. Maybe a relative, friend, or neighbor would take you along when they go on errands or do yours for you. Activities and friends. Are you bored staying at home? Try visiting your local senior center. They offer a variety of activities. You might see some old friends there and meet new people too. Is it hard for you to leave your home? Maybe you would enjoy visits from someone on a regular basis. Volunteers are sometimes available to stop by or call once a week. Safety. Are you worried about crime in your neighborhood, physical abuse, or losing money as a result of a scam?
Do you live alone and are afraid of becoming sick with no one around to help? Start to build a relationship with your Home Care Agency, they will always be there for you. You might want to get an emergency alert system. You just push a special button that you wear, and emergency medical personnel are called. A monthly fee is charged. Housing. Does your home need a few changes to make it easier and safer to live in? Think about things like a ramp at the front door, grab bars in the tub or shower, nonskid floors, more comfortable handles on doors or faucets, and better insulation. Sound expensive? You might be able to get help paying for these changes. Check with your local or State Area Agencies on Aging, State housing finance agency, welfare department or community development groups. The National Institute on Aging (NIA) has its Resource Directory for Older People. Online at www.nia.nih. gov/HealthInformation or call 800-2222225. For local information contact Comfort Keepers at 414-858-9400 or go to www. comfortkeepers.com.
THE BASICS OF SENIOR DOWNSIZING
Reducing the amount of furnishings and personal items for a senior move can be a daunting task, but with the proper preparation and moving firm, a senior move can be completed in a timely, stress-free fashion. Senior citizens account for 50 percent of the residential moves currently on the housing market, and moving firms offers senior services for seniors moving into downsized living quarters. “Reducing the amount of furnishings and personal items can be a daunting task, but with the proper preparation and moving firm, a senior move can be completed in a timely, stress-free fashion,” says Tony Baumer, owner of BD Movers. With a 21-year track record in the moving and storage industry, BD Movers offers senior citizens advice and complete references from handy men, to charities, even CPA’s and elder lawyers. A senior move can be daunting, but with the correct planning and strategy, downsizing is another step in the life process, adds Baumer. - Create senior downsizing task list one to three months in advance. - Get the family involved in the senior move. If you need help, consider hiring a senior move manager. - Designate items that will be moved, sold or given away. Decide on the item the senior will want to keep, and will fit into the new senior home. - Be prepared to provide list of inventory to mover, including any legal documentation, regarding power of attorney, etc. if applicable. For instance – if the children are handling the senior moving details, they should show they have authority to do so. - Sell what you can at auction, online or a yard sale. Some items may have value that can help defray senior moving expenses. - Donate the rest to reputable charity. Keep receipts for senior tax purposes. If the furniture is still in good condition, a senior’s sofa or dining room table may be a godsend to a family that needs furniture. - A senior move is not a “self move. A senior move takes the efforts of many people, family and professionals, to make it go smoothly. - To save on cost, pack as much as the senior and their family can do themselves. A mover will provide this service, but packing items is the simplest way to save cost for the senior move. - If the senior moving is in their 80′s, and their children are in their 60′s, carrying heavy furniture should be designated as a senior moving service. Use the movers for heavy items and let family members move lamps and pictures. Follow BD Movers on Twitter.com @njmovingguy or on Facebook at http://www.facebook. com/bdmovers. For more information, call BD Movers at 800-310-0912.
Assisted Living and Memory Care Communities Walk through the doors of one of our Senior Living Communities and you will immediately sense the home-like and friendly atmosphere. Compassionate staff has been specially selected and carefully trained to serve with an open heart and friendly smile. Our Memory Care Neighborhoods offer specialized care for the unique needs of residents with Alzheimer’s or related dementias.
For tours and information, please contact us at (262) 432-0222.
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