Modern Health and Living August 2020

MHL

MODERN HEALTH AND LIVING

6 TIPS FOR MANAGING STRESS

AUGUST 2020 FREE PUBLICATION

Est 1992

INCORPORATE FAMILY EXERCISE INTO YOUR WEEK

SENIOR LIVING & HEALTHY AGING

NUTRITION EDITION

SUMMER PICNIC IDEAS HEALTHY GRILLED CHEESE RECIPES 6 ZINC-RICH PLANT-BASED RECIPES FOR A HEALTHY IMMUNE SYSTEM

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

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Information provided by: Jan Z , RN CAEd, CDP, PAC Certified Dementia Training Specialist, Heritage Senior Living. For more information or to schedule a tour call 414-302-9700 or visit heritagesenior.com/.

HOW DO I KNOW IF I OR MY LOVED ONE HAS A MEMORY ISSUE? MANY DEMENTIAS SYMPTOMS START OUT EDITORS NOTE SLOWLY AND GRADUALLY GET WORSE.

Wow it’s already August and just as it felt summer just began, our last month is upon us. Welcome to our Endless Summer This issue is occur; super special to me because As a person ages, there are Edition! normal changes that remembering names take it’s a month where I start to wind down and relax a little longer, forgetting why we walked into the kitchen and “where did before I put those the fall college editions andareour big MHL autumn keys?” Many people experience memory lapses;hit some serious, and others are not. health guide.

Many dementias symptoms start out slowly and gradually get worse. The signs are about last month of summer, subtle and come and goWhen in the you earlythink stages.

Thisthemeans that symptoms maythis not be year I want you to really look at relieving stress in such a “new normal” noticed or taken seriously by family and friends world.

Some signs that there may be problems: Meditate, walk of or family even just look out the window and remember how much *Forgetting names and important events (especially if recent) joy you can find in simple things and be grateful for the sunshine that beams *Frequent falling through your window.

Think joyful thoughts.

Each day try to remember a *Staring great moment in your life that made you laugh or smile. *Losing empathy, being insensitive to the feelings of others Someone oncenot said, “If you sing,replacing well sing.”

I encourage you for *Word problems; finding thelove righttoword, nouns with “it”, “that this last month of summer to not only get into your physical workout, but to thing”, “stuff”, etc. mentally work that brain muscle into a strong positive power. *Problems with organizing and planning We’ve put togetherbehaviors another informative issue for you even though we’ve *Obsessive, ritualistic had our share of summer haveanxious, health articles on *Uncharacteristic behaviors:distractions. being sad allWe the always time, rude, loss of interest Men, Women, Senior, and Children in EVERY issue!

We sincerely hope we in previous hobbies, activities, or friends answerfrustrated, the questions youothers may have concerning a variety of health issues. *Easily blames We want you to know there *Money and number problemsare many ways to get and stay healthy. We try to bringmedication that knowledge to you. or Wedepression thank our contributors, advertisers *Illness, interactions are some conditions thatand mimic readers.

We love hearing from you all! symptoms of dementia. Only a doctor can diagnosis if it is dementia or another con-

dition. Having a full medical workup can treat a medical condition or determine if it is dementia.

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

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

Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesn’t get Est 1992 frustrated because it is too difficult for them.

INCwith ORPORATvisSocialization is important to remain engaged. Isolation can be decreased E FAMILY EXERCI SE INTO YOUR WE its from family and friends, attending events,6going EK TIPS FOR to senior centers, or connecting SENIOR LIVING MANAGING STRE with others through Facebook or Skype. & SS HEALTHY AGING NUTIRION EDITIO Na healthy diet, and managing Exercising 30 minutes a day 5 times a week, eating SUMMER PICNIC chronic diseases such as diabetes or high blood IDEASpressure can help slow the progresHEALTHY GRILL sion.

ED CHEESE RECIPES Decrease stress with familiar routines and environments.

Stress doesn’t cause de6 ZINC-RICH PLANT-BASED mentia, but can worsen the symptoms.

RECIPES FOR A HEALTHY IMMmood, Medication may help improve mental function, or behavior. For some, the UNE SYSTEM drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine (Razadyne) are helpful to delay some of the symptoms of mild to moderate dementia. Memantine (Namenda), may be prescribed for treatment of moderate to severe Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be prescribed to treat depression, excessive anxiety, or hallucinations.

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AUGUST 2020 MHL

LOCAL EYE MDs REVIEW CATARACT SURGERY PROCESS

by Cheryl L. Dejewski

In July, we reviewed the causes, symptoms and risks of cataracts, which are a clouding of the natural lens located inside the eye behind the pupil.

Today, we examine the steps to treatment.

Why you need a lens implant

“Cataract treatment involves surgical removal. During cataract surgery, once the cloudy lens (about the size of an aspirin) is removed, an artificial lens implant (IOL) needs to be placed permanently inside the eye to restore focusing ability, peripheral Lens Implant (side) vision, and depth perception. (replaces cataract) ‘Monofocal’ IOLs are like miniature interClear Image nal contact lenses set for a single prescription power—usually to provide clear vision in the distance for driving, watching TV, and other tasks. Most patients with these lenses still need reading glasses or bifocals.

‘Advanced technology’ IOLs reduce dependence on glasses by adjusting for astigmatism and/or providing multiple focusing zones. Your surgeon will help you determine which type of IOL is best for your eye, budget and lifestyle,” says Daniel Ferguson, ophthalmologist and partner at Eye Care Specialists.

How the surgeon prepares

“We take the results of your pre-operative tests and enter information regarding the length of your eye and curvature of your cornea into a special computer that calculates which prescription IOL would best restore your vision to pre-cataract levels. We then customize the type of implant and surgical technique to fit your needs—taking into consideration overall health, any diabetic or retinal problems, lifestyle, and other factors,” says Brett Rhode, MD, an eye surgeon with thousands of cases under his surgical cap. Mark Freedman, MD, senior partner at Eye Care Specialists, adds, “We never lose sight of the fact that even though we perform tens of thousands of procedures, each patient is unique and must be treated as so.”

What happens during surgery

“Cataract surgery is performed on an outpatient basis using local anesthesia (often just drops to numb the eye). Typically, a no-stitch, self-sealing micro-incision is made to remove the cataract and insert the lens implant. Utilizing these advanced techniques, the procedure itself usually takes only about 10-15 minutes and total time at the outpatient surgery center is about 2-3 hours,” says fellow partner and skilled surgeon Daniel Paskowtiz, MD, PhD.

1. Vision improvement can enhance quality of life (ability to read, write, watch TV, perform chores and hobbies, etc.) and reduce psychological distress (worry and frustration).

“Removing cloudy cataracts can also increase the amount of light and color which enters the eye, thus positively impacting cortisol, melatonin, and mood levels,” states Brett Rhode, MD. 2. “Undiagnosed and untreated cataracts and glaucoma increase the risk of car accidents. Treating and protecting vision can keep you and others safe on the road. In one study, people who had their cataracts removed and replaced with implants had half the car accident risk of those who didn’t have surgery,” cites Daniel Ferguson, MD. 3. “You'll decrease your risk of falling and hip fractures,” says Mark Freedman, MD. Of the 1,000+ hip fractures that occur each day, many are due to visual impairment from cataracts.

4. Maintaining good vision is an investment for your future.

“Vision loss can take physical, psychological and financial tolls, including: inability to carry out normal daily tasks (hygiene, cleaning, reading, etc.), increased risk of injury and accidents, nutritional deprivation (can't see to shop or prepare food), enhanced disabilities (other problems become worse as it is more difficult to take medications, exercise, etc.), social problems (withdrawal, depression, isolation, anger, fear), and loss of freedom (inability to work, drive, shop, do hobbies, etc.).

Scheduling regular eye check-ups today can help avoid these costs and suffering for tomorrow,” says Daniel Paskowitz, MD, PhD. 5. If your symptoms and exam results meet the proper criteria, Medicare, Medicaid, and most insurance plans will often pay for most of the treatment. “Medicare covers 80% of the allowable cost of cataract surgery and insurance covers a majority (or sometimes all) of the remainder,” notes David Scheidt, OD, an optometrist who helps oversee the pre- and post-operative care of cataract patients.

6. Taking care of your vision may prevent needless suffering and loss of independence. For example, cataract removal has been shown to improve functioning in people who were mislabeled as confused, depressed or having dementia when the problem was just that they couldn’t see well.

7. “Our team uses the latest technology, so cataract surgery takes only 10-15 minutes.

Afterward, patients go home and resume most all normal activities within hours, and vision noticeably improves within days to levels not seen in years,” says Michael Raciti, MD.

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

What happens after surgery

“After surgery, patients go home to resume most activities within hours, and their vision noticeably improves within days. Most people are so pleased with seeing things brighter and clearer, that they can’t wait to have their other eye done,” notes Michael Raciti, MD, an eye care specialist who conducts continuing education lectures for peers.

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EYE CARE SPECIALISTS

Are you putting your vision at risk?

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

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

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

■ ■ ■ ■ ■ ■ ■

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

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FREE Information For a “Frequently Asked Questions and Lens Implant Options” handout or FREE booklets on AMD, cataracts, diabetes and glaucoma, or handouts on floaters, low vision, eyelid problems, dry eyes, safe driving or other topics, call 414-321-7035 or visit www.eyecarespecialists.net. If you don’t have an eye care specialist or need a second opinion, call the offices at right to schedule a comprehensive exam, which is typically covered by Medicare and insurance.

Reasons to have cataract surgery

DOOCCTOR ORS R 20 2020 202 02 20 2 0

Brett Rhode, MD

West Allis 10150 W. National Ave.

414-321-7520

Voted “Top Doctors” — Milwaukee Magazine

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

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414-258-4550

David Scheidt, OD

Milwaukee

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633 W. Wisconsin Ave.

Practice profile & common eye concerns information

414-298-0099

SUMMER SUN & SPARKS TIPS

Eye MDs explain how too much sun exposure can damage your eyes

By Cheryl L. Dejewski We all love sunny summer days, even more so this year as we are living under the cloud of a pandemic. However, while some sunlight is enjoyable, too much can lead to sunburns, blisters, skin cancer, and even short- and long-term consequences for your eyes.

Long-term effects of UV-light exposure “Studies have shown that long-term exposure to the sun’s UV rays without protection may contribute to the development of various eye disorders, including macular degeneration (AMD) and cataracts,” notes Mark Freedman, MD, senior partner at Eye Care Specialists, a leading ophthalmology practice that cares for more than 185,000 southeastern Wisconsin residents. “The more exposure to bright light, the greater the risk of visual impairment and blindness.” For example: *UV-A rays can penetrate deep into the eye injuring the macula, the part of the retina responsible for central vision. This increases the risk of developing macular degeneration (AMD). *UV-B rays are mainly absorbed by the cornea (clear front surface of the eye) and the natural lens inside the eye and can damage these tissues.

*Prolonged exposure to sunlight can increase the clouding of the inner lens, resulting in the formation of cataracts. *Intense exposure of the cornea to UV-B rays (from staring at the sun; tanning lamps and beds; arc welding; or reflected light on water, snow, ice or sand) can cause photokeratitis, a condition that can cause extreme pain and vision loss for several days. *Pterygium is tissue growth on the white of the eye that can be caused by UV-light exposure. Without treatment, it may spread to the cornea and require surgery.

Short-term effects of UV-light exposure “In addition to long-term UV-light exposure, you also need to protect your eyes from severe damage caused by single outings on very bright days,” reports Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center. “Excessive exposure to ultraviolet light reflected off sand, snow or pavement can damage the eye’s surface. These surface burns are similar to sunburns in that they usually disappear within a couple of days, however, they may lead to further complications later in life.”

Take protective measures Ophthalmologist and outdoor sports enthusiast Daniel Ferguson, MD, advises, “It’s most important to stay out of the sun or to protect your eyes between 10 and 2, when the sun’s ultraviolet rays are the strongest. But, you really should just make it a habit to wear both sunglasses and a hat or visor whenever you’re outside for a prolonged period, even if it’s gray and overcast.” Ferguson adds, “No matter what your age, you should take precautions. If you instill these habits in children early on, it will be easier to enforce, and you’ll be protecting their sight for the future.”

What type of sunglasses to wear “You need to buy sunglasses that block 99 to 100 percent of the same UV-A and UV-B rays that can damage your skin,” advises Daniel Paskowitz, MD, PhD, a Harvard and Johns Hopkins graduate with special training in corneal procedures. “And, don’t be misled by lens colors or price tags. The ability to block UV light is not dependent on the darkness of the lens. UV protection comes from a chemical coating applied to the lens surface. As for cost, many $10 sunglasses provide equal or greater protection than $100 lenses. With expensive sunglasses, you’re paying for style, frame quality, and options such as scratch-resistant coatings —not protective ability.”

If you spend a great deal of time by a pool, at the beach, fishing, or water or SPARKS >> page 39

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Of all the things that can cause an allergy, pollen is one of the most common.

Many people know pollen allergy as hay fever, but health experts usually refer to it as â&#x20AC;&#x153;seasonal allergic rhinitis.â&#x20AC;? This simply means an allergy to pollen that makes your nose run during certain seasons.

Of all the things that can cause an allergy, pollen is one of the most common.

To a great extent, people can avoid many of the foods, medicines, or animals that cause allergies. But, short of staying indoors with the windows closed when the pollen count is highâ&#x20AC;&#x201D;and even that may not helpâ&#x20AC;&#x201D;people have no easy way to avoid breathing in pollen that floats in the air.

What is an allergy?

An allergy is a specific reaction of your bodyâ&#x20AC;&#x2122;s immune system to a normally harmless substance. People who have allergies often are sensitive to more than one substance.

Symptoms of pollen allergy include any of the following: Runny nose Sneezing Itchy eyes Congestion of the nose Red and watery eyes How is Pollen Allergy Diagnosed?

Skin test A doctor with expertise in allergic diseases, known as an allergist, or other healthcare professional will use a skin prick test to find out whether you have antibodies that react to a specific allergen. These antibodies, produced by the immune system, attach to mast cells in your skin. When the allergen binds to its antibody like a lock and key, the mast cells release histamine and other chemicals that cause allergy symptoms. A skin test is simple and relatively safe, and the results are ready in minutes.

With a skin prick test, your healthcare professional uses a needle to place a tiny amount of pollen extract (liq­uid substance) just below the surface of the skin on your lower arm or back. If you are allergic, there will be swelling or redness at the test site. Although such a reaction shows that you produce antibodies to a specific allergen, you might not have the respiratory and eye symptoms (runny nose, sneezing, itchy eyes) of an allergic reaction.

Blood tests Instead of the skin test, your healthcare professional can take a blood sample to measure the levels of pollen-specific antibodies your body produces.

As with skin testing, positive blood tests donâ&#x20AC;&#x2122;t necessarily mean that you have pollen allergy.

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TRY THESE 6 ZINC-RICH PLANT-BASED RECIPES FOR A HEALTHY IMMUNE SYSTEM

By Jaime Osnato Lentils and spinach are two affordable and tasty zinc-rich foods to add to your weekly meal rotation.

Now more than ever, people are looking for ways to strengthen their immune system and fight off disease. While a healthy diet isnâ&#x20AC;&#x2122;t a cure-all for anything, what you eat can play a part in protecting you from illness and keeping you healthy.

Case in point: zinc. â&#x20AC;&#x153;Zinc has a variety of health benefits â&#x20AC;&#x201D; it can help support metabolic function, memory function and wound healing to name a few â&#x20AC;&#x201D; but itâ&#x20AC;&#x2122;s most commonly known for its benefit on the immune system and common cold symptoms,â&#x20AC;? Erika Fox, RDN, registered dietitian and community manager for 310 Nutrition, tells LIVESTRONG.com. â&#x20AC;&#x153;Studies show that when taken within 24 hours of the start of symptoms, zinc can help reduce the length of a cold,â&#x20AC;? she says. In fact, people who took zinc lozenges with dosages between 80 and 207 milligrams per day reduced the duration of their colds between 28 and 40 percent, according to a May 2017 study in JRSM Open.

Thatâ&#x20AC;&#x2122;s a lot of zinc, and you donâ&#x20AC;&#x2122;t need that much on the daily. The recommended daily dose is 8 milligrams for women and 11 milligrams for men, according to the Mayo Clinic.

Is Your Diet Missing Certain Nutrients?

Track your daily nutrients by logging your meals on the MyPlate app. Download now to fine-tune your diet today!

If you eat a diverse diet, youâ&#x20AC;&#x2122;re likely to get enough without a daily supplement.

And while zinc is bountiful in chicken and red meat, there are plenty of plant-based foods that can help you hit your daily target whether or not youâ&#x20AC;&#x2122;re on a vegetarian diet.

Try these six plant-based recipes packed with foods high in zinc to help keep your immune defenses in tip-top shape.

1. Wilted Kale Salad With Roasted Squash and Maple Dijon Dressing This low-calorie kale salad is stuffed with nutritious ingredients including pepitas, pomegranates and squash. â&#x20AC;&#x153;This wilted kale salad recipe is not only full of taste and texture, but itâ&#x20AC;&#x2122;s loaded with nutrition, containing squash for complex carbohydrates, olive oil and pepitas for healthy fats and fruit and vegetables for an abundance of antioxidants,â&#x20AC;? Fox says.

Not to mention, pepitas are a stellar source of zinc. Indeed, a 1-ounce handful of the tasty pumpkin seeds serves up 20 percent of your daily recommended value. And, if you want an extra zing of zinc, avocado is a great add-on to this salad, Fox says.

To balance out the dish, Fox recommends incorporating a rich source of plantbased protein like tofu or beans to help increase its fullness and satiety factor.

Get the Wilted Kale Salad With Roasted Squash and Maple Dijon Dressing recipe and nutrition info here.

2. Hemp Protein Pancakes These healthy pancakes pack a protein punch thanks to hemp protein powder. â&#x20AC;&#x153;As a dietitian, I love recreating comfort foods into more nutritious creations, and this recipe does just that,â&#x20AC;? Fox says.

These easy-to-prep, protein-packed pancakes (a whopping 26 grams per serving) make a brilliant at-home brunch option perfect for even the laziest Sundays. And with 12 grams of fiber, these filling flapjacks will keep your stomach satisfied for hours.

These griddlecakes give you a great balance of both macro and micronutrients, including a hefty helping of zinc thanks to hemp seeds. Just three tablespoons of these versatile seeds provide 27 percent of your daily value. Thatâ&#x20AC;&#x2122;s why theyâ&#x20AC;&#x2122;re ranked fourth on the USDAâ&#x20AC;&#x2122;s list of high-zinc vegetarian foods.

Get the Hemp Protein Pancakes recipe and nutrition info here.

3. Lentil and Tomato Spinach Salad Zinc-rich lentils add protein, fiber and immune-boosting support to this simple spinach salad.

You can toss this simple salad together in five minutes flat with just a handful of pantry staples. â&#x20AC;&#x153;This recipe is perfectly light but satisfying and filled with nutritious whole-food ZINC >> page 39

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

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

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

Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesn’t get frustrated because it is too difficult for them.

Socialization is important to remain engaged. Isolation can be decreased with visits from family and friends, attending events, going to senior centers, or connecting with others through Facebook or Skype.

Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing chronic diseases such as diabetes or high blood pressure can help slow the progression.

Decrease stress with familiar routines and environments. Stress doesn’t cause dementia, but can worsen the symptoms.

Medication may help improve mental function, mood, or behavior. For some, the drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine (Razadyne) are helpful to delay some of the symptoms of mild to moderate dementia.Lack Memantine (Namenda), may abesenior’s prescribed for treatment moderate severe of activity can threaten independence as of frailty affectstotheir Alzheimer’s Disease.

Antidepressants, antianxiety, and antipsychotics may be premind, body and social life. scribed to treat depression, excessive anxiety, or hallucinations.

In a national survey conducted for the Home Instead Senior Care® network, 74 percent of seniors said that staying physically active is a major challenge.

The survey revealed seniors have these other fears about the future:

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1. Loss of independence 2. Declining health 3. Running out of money 4. Not being able to live at home 5. Death of a spouse or other family member 6. Inability to manage their own activities of daily living 7. Not being able to drive 8. Isolation or loneliness 9. Strangers caring for them 10. Fear of falling or hurting themselves Many experts agree that frailty can be prevented – and even reversed – with proper activity. Research shows that seniors can build physical and mental reserves that can help their bodies better tolerate many of the problems that are associated with aging.

Family caregivers who encourage and integrate physical, mental and social activities in seniors’ lives are helping them ward off frailty and stay healthy.

To learn more about how to help your senior stay active, call Home Instead Senior Care of Milwaukee at 414-882-5464 or visit www.GetMomMoving.com.

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HEALTHY GRILLED CHEESE ADD INS Our favorite healthy grilled cheese combine robust flavors with healthful benefits that will keep you satisfied all month long.

Summer is great for grilled cheese, and weâ&#x20AC;&#x2122;re celebrating with tasty, cheese-filled recipes that add a little twist to this time-honored classic. Our favorite healthy grilled cheese recipes combine robust flavors with healthful benefits that will keep you satisfied all month long. Here are a few favorites to add to your want-to-make list: Sweet Potato and Kale Grilled Cheese.

This stacked sandwich recipe is delicious and healthy! With sweet potato, red onion, Havarti cheese, and kale placed on whole grain bread, youâ&#x20AC;&#x2122;ll love the combination of veggies and spices. The ingredients pack a delicious health boost, too â&#x20AC;&#x201C; sweet potatoes are known to support your vision and enhance brain function. At the same time, kale is a â&#x20AC;&#x153;superfoodâ&#x20AC;? that helps protects you from diabetes and contains powerful antioxidants.

Mozzarella, Ham, and Basil Panini This simple and easy-to-make recipe uses ciabatta bread, mozzarella, basil leaves, and Dijon mustard as its foundation. The star ingredient, basil, is an excellent source of vitamins and may even help regulate stress levels. Add some ham for a smoky flavor and a fulfilling lunchtime meal that is also good for you.

Avocado Tomato Grilled Cheese You may be used to seeing tomato appearing on grilled cheese, but what about avocado? The combination of the creamy avocado and the juicy tomato makes this recipe seem indulgent, but it isnâ&#x20AC;&#x2122;t! It is also packed with a healthy dose of nutrients, potassium, and fiber that sends this healthy grilled cheese to the top.

Garlicky Grilled Cheese with Bacon and Spinach Enjoy your cheesy delight without any guilt. This recipe combines garlic flavors with the cheese, bacon, and greens for a healthy and delicious pairing. Garlic contains plenty of medicinal properties and spinach is another â&#x20AC;&#x153;superfoodâ&#x20AC;? that packs nutrients into a low-calorie package that also has benefits for your hair, skin, and bones.

Cauliflower Crust Grilled Cheese This next grilled cheese is a low-carb, veggie-packed alternative to the grilled cheeses of the past. Made with cauliflower crust instead of bread, this simple healthy grilled cheese recipe uses shredded mozzarella cheese for that gooey texture and mouth-watering flavor. Cauliflower is a nutritious and versatile ingredient thatâ&#x20AC;&#x2122;s high in fiber, nutrients, and antioxidants.

Brussels Sprout Grilled Cheese Thereâ&#x20AC;&#x2122;s no denying the abundance of health benefits brussels sprouts offer! From regulating blood sugar to providing disease protection, there are many reasons to add this healthful ingredient into your diet. In this grilled cheese recipe, charred brussels sprouts add texture and depth of flavor to an already ooey-gooey sandwich.

These healthy grilled cheese recipes are sure to liven up your lunchtime meal planning! For even more healthy living ideas and recipe ideas, keep reading our health and wellness blog www.captel.com

JUNE 2020 MHL 13

well-being

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LIFESTYLE>>page 46

noticed or taken seriously by family and friends Some signs that there may be problems: *Forgetting names of family and important events (especially if recent) *Frequent falling *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with â&#x20AC;&#x153;itâ&#x20AC;?, â&#x20AC;&#x153;that thingâ&#x20AC;?, â&#x20AC;&#x153;stuffâ&#x20AC;?, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia.

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

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

Engaging in activities that are creative or make a person think such as word games, matching, or learning new information are valuable as long as the person doesnâ&#x20AC;&#x2122;t get frustrated because it is too difficult for them.

Socialization is important to remain engaged. Isolation can be decreased with visits from family and friends, attending events, going to senior centers, or connecting with others through Facebook or Skype.

By Kalpana (Rose) M. Kumar, M.D. Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing As time passes, and the coronavirus continues to spread chronic diseases such as diabetes or high blood pressure can help slow the progreswith a rising death toll, we must ask ourselves, what do we sion. need to learn during this pandemic? Any event with this level Decrease stress with familiar routines and environments. Stress doesnâ&#x20AC;&#x2122;t cause deof magnitude arrives as a lesson for humanity. To gain inmentia, but can worsen the symptoms. sight, will require us to apply self-reflection, critical thinking, Medication may help improve mental function, mood, or behavior. For some, the and a large measure of common sense to learn what we need drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine to for transformation to take hold. Time and time again, we (Razadyne) are helpful to delay some of the symptoms of mild to moderate demenhave learned that sometimes the best solutions for complex tia. Memantine (Namenda), may be prescribed for treatment of moderate to severe problems are simple ones. This pandemic has brought many Alzheimerâ&#x20AC;&#x2122;s Disease. Antidepressants, antianxiety, and antipsychotics may be prefeelings to the fore. For many it has triggered fear, confusion scribed to treat depression, excessive anxiety, or hallucinations. and helplessness. For others, conflicting belief systems, different sides of politics, whether or not to wear masks has taken precedence, and yet underneath the varied amplifications that this pandemic has triggered, it has affected a much needed global reset to evaluate what is truly important and meaningful in life.

For the Medical community, this time has brought much to the fore. Now more than ever, it is critical to follow enduring scientific evidence and to fortify Medicineâ&#x20AC;&#x2122;s fundamental foundational principles. Medical evidence is not a belief system.

Belief has no place in health care. As physicians, we are taught to distill and interpret evidence, and we must practice evidence-based medicine and educate our patients to promote their health and well-being. This is sacred work and requires diligence, discernment and a sustained effort. It also requires sacrifice. As physicians we have a responsibility to â&#x20AC;&#x2DC;sacrificeâ&#x20AC;&#x2122; public opinion for what has been shown to be true. It also requires flexibility, so we can amend our ideas of evidence-based â&#x20AC;&#x2DC;truthâ&#x20AC;&#x2122; when new evidence uncovers the limitations of previously held theories.

Healthcare today is faced with many problems. We have repeatedly heard how broken our health care system is and why it needs to transform. I would like to add my personal experience to this opinion.

Over the past few decades, the intention of corporate medicine shifted from patient care to profit, altering its emphasis from caring for patients to viewing patients as â&#x20AC;&#x2DC;consumersâ&#x20AC;&#x2122; and commodities. Understanding that the business of medicine is necessary for this systemâ&#x20AC;&#x2122;s survival, using patients and physicians to make money at the cost of care and choosing treatments that offer greater profit margin in lieu of safer and more effective methods, has eroded the publicâ&#x20AC;&#x2122;s trust of the current health care system. Insurance companies have added yet another layer to the corporate model, withholding payments for promised services to patients, as well as withholding payment for services rendered by physicians. Nearly two decades ago, this shift witnessed a movement of physicians from private practice to hospital employment.

The price they paid was grave. Unbeknownst to them, they were required to sacrifice their integrity of practice for corporate profit. This was the root cause of the loss of trust patients suffered towards healthcare. Today, this distrust has a great impact on the manner in which the public is responding to health careâ&#x20AC;&#x2122;s representation of the COVID pandemic.

Once broken, trust is difficult to restore without a radical transformation in behavior. Without trust, public opinion about medical issues replaces scientific evidence, causing potentially harmful theorizing and decision making to take hold. Left to their belief systems which are influenced by fear, public opinion cannot provide the needed protection when medical evidence is cast aside. In fact, it can be dangerous for both personal and collective health.

Since the pandemic began, I have been appalled at medical proclamations about

Redefining Health

CAN OUR CHOICES SAVE US FROM COVID19?

CHOICE >> page 20

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AUGUST 2020 MHL 15

6 TIPS FOR MANAGING STRESS During these unsettling times, it’s more important than ever to set time aside to unwind and properly take care of your mental and physical wellbeing.

Cope in uncertain times with these stress management tips for adults.

These stress management tips for adults can help you learn to cope during uncertain times.When life begins to move faster than expected, it can be easy to feel overwhelmed. During these unsettling times, it’s more important than ever to set time aside to unwind and properly take care of your mental and physical wellbeing.

In this post, we’ll share a few simple tips for managing stress that can help you cope with uncertainty and stress.

Try a breathing exercise You may be surprised how much better you feel once you close your eyes and take a few moments to relax and breathe. Deep breathing is one of many mindfulness exercises that can help center you back into the present moment to help you begin to relax. Something as simple as a one-minute relaxation breathing exercise is a powerful way to begin to calm your nervous system so that you feel grounded and better equipped to respond to stressors.

Connect with family and friends When stress becomes overwhelming, don’t keep it to yourself. Reach out to the people you trust, like family, friends, or coworkers. Let them know what’s on your mind and give yourself a chance to vent in a healthy manner. Sometimes, just hearing familiar voices on the phone or seeing a distant relative over video chat can do a lot to boost your mood and put a smile on your face!

If hearing loss prevents you from reaching out to friends and family over the phone, discover how a CapTel captioned telephone can help you catch every word.

"Love Your Life" Make time for exercise As long as your doctor says it’s okay for you, working out regularly is a great way www.fyzicalnorthshore.com to relax your body and mind any time, but particularly during times of stress. It also A physical therapist is a key Our board certified physical therapists comes with a host of health benefits, including weight control, lowered risk for carmember of your health care team specialize in the following areas: diovascular disease, and blood sugar management. Making time for daily movement who is specially trained to improve is an important step in caring for your mental and physical health. From yoga and function, relieve pain, and expand strength training to dancing and even gardening, there are many different types of your movement potential. Through exercise to work into your routine that will fit your interests and preferences. evaluation and individualized Focus on your diet treatment, our PT's can treat Eating a regular, well-balanced diet can also help reduce stress and improve your existing problems, provide preventative health care, and help To schedule a free screen, call (262) 478-0920 mood. Choose vegetables, fruit, whole grains, and lean protein for a healthy boost you reach your functional goals. of energy. While you might not feel as hungry during stressful times, try not to skip or email nspttv@gmail.com. meals to help ensure you get the nutrition you need to boost immune function and Located at: 136 N. Main St., Ste. 308, Thiensville, WI 53092 and 4922 Columbia Rd., Cedarburg, WI 53012 help keep stress at bay.

Practice healthy sleep habits The CDC recommends sleeping at least seven hours per night for optimal health – but many Americans struggle to reach that number. During times of high stress, sleep is more important than ever because it helps you maintain a strong immune system. Adequate rest can also give you more energy to get through the day and leave you with a sharper and Receive Reiki in the comfort clearer mind to handle the obstacles in your path.

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• Release tension in the body Show gratitude for the little things carlsonhealing.com Although it may seem difficult to focus on the things go• Gain more peace of mind ing right during troubling times, gratitude goes a long way.

• Helps with sleep disturbances Instead of ruminating on negative thoughts, try recalling the • Helps manage depression things and people in your life that bring you joy and appreciation. Activities such as journaling and meditation can help All distant healing sessions are 30 minutes you cultivate a routine gratitude practice.

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16 MHL AUGUST 2020

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Race fans will have the opportunity to watch some of NASCARâ&#x20AC;&#x2122;s future stars as they test their skills on the storied 4-mile, 14-turn road circuit. Road America has a legendary history of featuring brilliant racers on a challenging circuit that easily separates the good from the great drivers.

The weekend will also include the Lamborghini Super Trofeo North America, which was originally scheduled for the IMSA weekend.

The widely popular Stadium SUPER Truck Series presented by Menards features identically prepared 650-horsepower trucks that are built to take flight. Being able to race on virtually any surface thrown at them, the Stadium SUPER Trucks will race the front half of Road America, crossing between turns 5 and 13 as compared to the entire 4-mile circuit utilized by NASCAR Xfinity Series and the Trans Am Series.

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Outdoor Movie Night August 21, 2020 Our 2nd Outdoor Movie of the summer will be RUSH (Rated R).

Tickets are $25 per car and concessions will be available.

The Main Gate (opens at 7 p.m.) with the show starting at dusk. Fans are encouraged to print their tickets at home to enjoy a contactless experience at the gate.

The screen will be set up inside the Main Gate near Turn 14, and cars will be separated by a parking space, allowing for fans to set up lawn chairs while maintaining social distancing from others.

Staff equipped with PPE will be on hand at all entrances and in the parking area to ensure social distancing is being observed and to assist anyone.

Join us for Ron Howardâ&#x20AC;&#x2122;s RUSH (Rated R).

Set against the sexy, glamorous golden age of Formula 1 racing in the 1970s, the film is based on the true story of a great sporting rivalry between handsome English

World Challenge August 28-30 The World Challenge America headlines an all Sports Car weekend at Road America, bringing exotic GT3 machinery to the popular circuit. The series is a part of a global series racing in Europe, Asia, and America showcasing a new race format with 90-min double-header races featuring full-service pit stops, driver changes, and increased strategy.

In addition, Pirelli GT4 America (featuring GT4 homologated racecars) and TC America (TCR, TC, and TCA class racecars) will fill out the weekendâ&#x20AC;&#x2122;s racing schedule for a jam-packed weekend of sports car racing.

Explore the open paddock, mingle with teams and drivers, and enjoy unprecedented access to over 100 incredible cars featuring manufacturers like Acura, Audi, Bentley, BMW, Ferrari, Lamborghini, McLaren, Mercedes-AMG, Nissan, Porsche, and so much more.

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MODERNHEALTHANDLIVING.COM AUGUST 2020 MHL 19

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CHOICE << page 15

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COVID19 which are released to the public without rigorous auditing known as peer review. Once reviewed, the vast majority of the unaudited conclusions have been retracted, further shaking public trust. During a pandemic, the global collective is in fear and looking for ways to stay healthy and heal quickly, if infected. But the health care system, rife with decades of fundamental conflicts of interest, has not able to lead the way with scientific integrity during this infectious disease crisis, after decades of business practices that have been out of alignment with its essential mission. The lack of public trust in Medicine, from this context is understandable, and no surprise given the lengthy history of its money track. What I believe we are experiencing are the symptoms resulting from the deep-rooted illness that has infected health care for decades - its emphasis on profit at the cost of care.

As one who walked away from corporate medicine with its inflated salary and golden handcuffs decades ago, I vowed to practice from the integrity of the scientific method in which I was trained and which was also based in the sanctity of the doctor-patient relationship and a high standard-of-care. Believe it or not, Medicine once practiced from this platform. It has been difficult in many ways to run a solo practice from this essential platform but the meaning I derived from this form of practice more than offsets the challenges it presents.

I have observed how corporate medicine has handled the COVID pandemic. I am appalled by the lack of support the system has provided for physicians who are risking their lives to save their patients. We all know the dangers they have been subjected to due to shortage of PPE, safe practice environments and the threats towards them restricting their freedom to voice fear and anger resulting from the injustice with which they are being treated. This is in the hospital environment, but what about the community? We have not heard en masse, the importance of preventive measures which have gone virtually ignored during the COVID pandemic. Decades of medical evidence shows that supplements such as Vitamin D, broad spectrum probiotics, zinc, healthy lifestyle choices, and stress reduction are vitally important as antivirals and immune enhancers. Instead, these have been ignored in favor of conventional methods of treatment, with emphasis on treatments for the hospitalized, the promise of a vaccine, and means of preventing death. This emphasis has created fear and confusion without instruction or guidance in choices people can make to subvert the mechanism of Sars-CoV-2 assisting people to improve their health and their prognosis if infected.

Where do we go from here? How do we assist our communities to stay healthy?

The threat of co-morbidities are prognostic indicators so we must educate our communities to make healthier choices that not only prevent them, but also reverse them.

Now more than ever, we must apply what we know to present healthier choices to our patients and communities. Overwhelming evidence has shown that our choices do matter and can make a difference between health and illness, life and death.

COVID-19 is a virus whose course is directly impacted by lifestyle choices. It is old news that our immune systems capacity to fight infection is directly impacted by these choices. Recently, researchers have shown that body’s T cell response is an important indicator of the severity of infection. In fact, this is the direction in which vaccine research may be headed. T cells not only assist B cells in antibody production, they have a direct destructive effect on viruses. The strength of the T cells response is directly impacted by our lifestyle choices. In fact, these choices can also reverse (or create) co-morbidities. Prior to a disease manifesting, how we choose to eat and live impacts the function of our all of body systems. Our choices can lead to an illness, and if altered, can result in health. When we state that the elderly has a poorer prognosis when infected, we fail to mention that the elderly are generally low in vitamin D, which impacts prognosis from COVID and other infections. The elderly who exercise, eat a plant based diet, have an adequate level of Vitamin D, (1) have a much better prognosis than those who don’t. It has been shown in the elderly that 6 weeks of exercise (2) and a plant based diet can enhance immune response.

(3) We also know that alcohol depresses (innate) immunity, (4) and disturbs sleep.

A plant based diet enhances immunity and promotes good sleep, zinc has antiviral activity, (5) and daily food choices impact our health.

We must stop making generalizations about age groups and be more precise and empowering in our instructions to society and also mention how choices as simple as those mentioned above impact prognosis. Making general statements by the medical system leaves a society with fear and helplessness, which is irresponsible on the part of the medical system. We must focus on evidence-based means of assisting our patients so they can be empowered to make the needed adjustments in their lifestyles to improve outcomes and restore health. When facilitated in this way, our communities can become healthy once again.

I believe now is the time when education of this nature and magnitude can save millions of lives. Uncovering the mechanism of a virus is only as valuable as our ability to understand how to subvert its survival in our body. We know enough about the immune system to be able to understand how to do this, and a shift in our choices will not only repair our personal and collective epidemic of co-morbidities, but will even alter the trajectory of morbidity and mortality from COVID. Occam’s razor, (6) CHOICE >> page 33

20 MHL AUGUST 2020

SENIOR HEALTH AND WELLNESS

AUGUST 2020 MHL 21

AGE<<page 34

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

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The VA Health Services Research &D Asian woman having a serious talk with her fatherOne family may decide a move fdoo=#+747,#553#0#;986# Iru#pruh# Service also plans to support the project. hpdlo=#wxwruClqwhuidlwkploz1ruj# is right because the parents can no longer manage the home. For another family, the ylvlw=#zzz1lqwhuidlwkploz1ruj lqirupdwlrq= The CART needwireless for hands-on carehome in a long-term care facility motivates a change.

Passive, in-home monitoring In the case of long-distance caregivers, the notion of moving can seem like a soluisn’t new.

But barriers tion to the problem of not being close enough to help. For some caregivers, moving to adopt cost, of effecti a sick or aging parent to their own home or community can be alittle viableevidence alternative. concerns about privacy Some families decide to have an adult child move back to the parent’s home to be- have ma www.cardinalcapital.us THIS IS EXACTLY WHERE YOU'LL WANT TO BE... tion slow to catch on, Dr. Kaye come the primary caregiver.

“Ideally, technology need Keep in mind that leaving a home, community, and familiar medicalthe care can be intrusive, tuned to specific livin very disruptive and difficult for the older parent, especially if they are not enthusiasto provide highly valued data,” Independent Residences Serving The Needs tic Ofabout Ourthe Communities change. You might first want to explore what services are available in example, forhealth people living alo your parents’ community to help them in their home—including home care, cally placed motion sensors on housekeeping, personal care, and transportation services. allow researchers to track parti Older adults and their families have some options when it comes to deciding speed of vitality), c where to live, but these choices can be limited by factors such(aaspredictor illness, ability cline, and mortality, without in to perform activities of daily living (for example, eating, bathing, using the toilet, privacy.

Contact sensors dressing, walking, and moving from bed to chair), financial resources, and personal placed es can show medication adhere preferences.

Datathat will flow wirelessly 2 Making a decision that is best for your parent—and making decision with ing a constant flow of objecti your parent—can be difficult. Try to learn as much as you can about possible houstion about activity, sleep, mobili ing options. social interaction, and general h Older adults, or those with serious illness, can choose to: becomes a terrific window on Kensington has spacious and comfortable private & semi private Stay in their own home or move to a smaller one person is successfully aging in rooms like it’s your home away from home.

Move to an assisted-living facility Dr. Kaye.

Residents can enjoy art, music, games, outings, pet visits, Move to a long-term care facility A weekly email survey of social gatherings, exercise sessions, and more.

Move in with a family member will address health factors that Some families find a conference call is a good way to talk together about the pros Sk ille to monitor remotely, and cons of each option. The goal of this call is to come up with a plan that works forsuch as d Nur F ocu s s in medications i n g ed Re everyone, especially your parent. If the decision involves mood, a movechanges for your mom or habili tal visits. t dad, you could, even from a distance, offer to arrange tours of some places for their a t Serv ion CART’s history and future consideration.

Palli a ices t roots into go back i v Experts advise families to think carefully before moving CART’s an aging adult an to 201 Our apartment home e C are Kaye teamed with R. Paul Craw adult child’s home. There are a lot of questions to consider, for example: then senior research scientist at Is there space in your home? communities provide a the Foundation for the Nation Is someone around to help the older person during the whole day? of Health; and others to launch What are your parents able to do for themselves? caring staff, friendly Independent What personal care are you willing and able to provide—moving yourLiving parent Research N tiative, which froma chair to a bed or toilet, changing adult diapers, or using a feedingdeveloped tube, for a proof neighbors, & plenty of research environment and infra example?

1810 Kensington Dr. | Waukesha, WI 53188 At ORCATECH, Dr. Kaye an What kinds of home care services are available in your community?

(262) 548-1400 | of kensingtoncareandrehab.com comforts home. ers continued to develop and What kind of specialized medical care is available nearby? technologies that unobtrusiv 22 MHL AUGUST 2020 data. The CART initiative dev of recommendations from a 20 Cardinal Capital Management Heart, Lung, and Blood Institut

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THE RETIREMENT COMMUNITY LIFESTYLE Independent Retirement Communities are for active adults who want to live life to the fullest. Community living provides the opportunity to enjoy maintenance free living, financial security, fitness programs, healthy dining, socialization and educational sessions. Mowing the grass, shoveling the snow, repairing the kitchen faucet or paying real estate taxes can become a thing of the past. Before you can make a decision it is important to understand what senior community life is all about.

Some seniors have been misinformed and believe that Independent Retirement Communities are for â&#x20AC;&#x153;old folksâ&#x20AC;? who belong in nursing homes, or need daily care.

This is certainly not true. Independent Retirement Communities offer the best in senior living options and keep seniors young at heart. Research shows that the more active and social you are, the longer you live, and the healthier you remain.

Independent Retirement Communities are more affordable than you ever imagined! If you add up the cost of annual repair and maintenance on your home, along with taxes, lawn care costs, utilities, etc, you might find that living in an Independent Retirement Community is the same cost or less!

Retirement communities offer wide range of amenities to enhance your lifestyle.

Indoor/outdoor swimming pools, recreation centers, exercise rooms, libraries, craft rooms, laundry services, housekeeping, and transportation are all possible options.

On campus restaurant style dining, cafĂŠs and bistros can take the work out of meal preparation as well as offer a chance to dine with friends.

Independent Retirement Communities increase socialization and offer the opportunity to make new friends! From the moment you arrive, the sense of community and togetherness is apparent. Although there is plenty of time for relaxation in your own apartment there are also many activities designed to bring residents together -- womenâ&#x20AC;&#x2122;s groups, menâ&#x20AC;&#x2122;s groups, bridge clubs, fitness groups, craft classes, book discussion groups, and many more optionsâ&#x20AC;Śyou name it, itâ&#x20AC;&#x2122;s probably available!

Another benefit is transportation. Some seniors enjoy driving for many years, and others prefer not to drive especially during inclement weather. Either way, you will feel right at home using your own car or enjoying the luxury of door to door service.

Transportation to the grocery store, doctor appointments, and local shopping malls is available.

Adult children feel great about their parents choice to live in an Independent Retirement Community. They love knowing that if anything happens, help is not far away. The fact that so many people are looking out for their parents safety and health gives great peace of mind. The level of activity and sense of community is second to none.

A Continuing Care Retirement Community (CCRC) like Tudor Oaks offers multiple levels of care. This type of retirement community gives active seniors the ability to enjoy an independent lifestyle with the knowledge that all of their needs will be met should their health care situation change.

A Senior Apartment Complex offers senior apartments with few if any amenities.

Seniors in this community will need to move again if their needs change. It is interesting to note that the monthly rent over a period of time could use the saved funds that would have allowed the senior to enter a CCRC and have a continuum of care available.

Choosing the correct senior living community ensures that you or your loved one will have every opportunity to fully enjoy retirement, amidst a community of peers, with a full-range of activities in a safe environment. One of the most important things you can do when considering your retirement years is to plan ahead. Addressing financial and health issues early keeps families from having to deal with a crisis later.

Current residents of Tudor Oaks and other Independent Retirement Communities will tell you the same thing over and over again. â&#x20AC;&#x153;I should have done this many years ago, it was the best decision I ever made!â&#x20AC;?

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SENIOR INDEPENDENCE HINGES ON HEALTH, CONNECTIVITY, ACTIVITY

As we age, people are often concerned about the need to rely more and more on others, giving up some of our independence. Focusing on a healthy, active lifestyle – both physically and socially – dramatically increases the likelihood of remaining independent over the years.

The population of older adults is growing year by year – in 2009, there were 39.6 million Americans, or nearly 13 percent of the population, who were aged 65 or older. By 2030, there will be an estimated 72 million Americans who are 65 or older, making up nearly 20 percent of the population.

As the population of older adults increases, more emphasis is being placed on senior health and wellbeing as factors in maintaining independence. Simple everyday activities, from exercise to connecting over the phone, can make a difference.

Tips for maintaining senior independence When we encounter the challenges that come with aging, most of us want to make sure that we have the freedom to make our own choices and do what we want to, when we want to. There are several different ways that you can help yourself remain final 1/2 pg bridgeway healthwise ad_Layout 1 3/23/12 11:18 AM Page 1

independent as you age: Exercise can help you maintain your independence as you age because it builds strength and improves balance, which helps prevent falls. Exercise has also been shown to be good for the mind and for lowering stress levels. Exercise does not need to be strenuous to be effective. Taking a daily walk, riding a bike, or joining a yoga class are all low-impact forms of keeping active. Make sure to consult your doctor before you do any exercise. She or he can help you come up with an effective plan that is right for you.

Stay mentally active, too. For example, taking a painting course, having a friend teach you a new recipe or simply doing crossword puzzles are good ways to keep your mind active. Mental exercises and learning new things have proven to improve memory and foster positive moods.

Be social. Staying in contact with friends and family reduces the risk of loneliness and depression. It also has been shown to lower blood pressure and to potentially reduce one’s risk for Alzheimer’s disease, cardiovascular problems and other health issues.

See a doctor to check your hearing and vision. Treating vision or hearing issues can help you stay independent.

CapTel captioned telephone for independence If you’re living with hearing loss, it can be difficult to hold a phone conversation.

You might feel anxiety when you need to make a phone call or when the phone rings.

Some people with hearing loss even avoid the phone altogether, and instead ask a family member to make calls on their behalf The CapTel captioned telephone helps you maintain your independence and stay in touch through the use of captioning technology. CapTel works like any other phone except you also get the benefit of reading captions of everything the other person says. By having captions throughout the conversation, you can trust you’ll catch every word, every time.

CapTel brings friends and family closer Keeping in touch with distant friends and family might be just as important to your independence and wellbeing as being able to schedule a doctors appointment on your own, and a captioned telephone can help you do both.

According to Helen, a CapTel user who has lived with hearing loss for several years, her CapTel captioned telephone has been instrumental: “It’s made me independent and I think that’s what everybody wants, to be independent,” she said. “Being able to make my own telephone calls is really one of the biggest gifts I was ever given.”

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FUN WAYS FOR OLDER ADULTS TO STAY PHYSICALLY ACTIVE There are lots of fun and simple ways to build exercise into your daily routine.

Find ideas for activities to do with your family and ways to stay active in all four seasons.

Be Physically Active Without Spending a Dime!

You don’t need to spend a fortune to be physically active. In fact, you can be active in many ways without spending any money. You don’t need special exercise equipment other than comfortable walking shoes. Here are a few ideas to help get you moving for free: Make your own weights from household items such as soup cans or bottles of water.

Try out free demonstration exercises classes at your local senior center or fitness center.

Go for a hike in a park.

Participate in community-sponsored fun runs or walks.

Yard work such as raking, digging, and planting can keep you active.

Make sure to drink water or juice after exercise.

Being creative about your physical activity plans and trying new forms of exercise can keep you motivated by preventing boredom. A change in seasons is an excellent time to be creative about your exercise routine and try something new. There are many ways to be active throughout the year.Picking strawberries with grandchild Winter When your grandchildren visit, head outside to build a snowman together or go ice skating.

Cold outdoor temperatures are an excellent reason to join a mall-walking group.

Start the new year by trying out a fitness center—many offer New Year’s Resolution specials.

Give your heart a Valentine’s Day gift with dance lessons, such as salsa, tango, or belly dancing.

Spring As the temperatures start to get warm, get your garden ready for spring and summer. The lifting and bending you do when gardening are great for strength and flexibility.

A bike ride is a great way to enjoy the warmer temperatures.

Anything can be fun with upbeat music, including spring cleaning!

Build your endurance and strength with a bike ride during National Bike Month (May). Remember your helmet.

Summer Swim laps or take a water aerobics class. These are both refreshing once the weather gets steamy.

Walking in the mall is a cool way to beat the heat.

Now that the grandchildren are out of school for the summer, ask them to teach you their favorite sport or physical activity.

Celebrate National Bowling Week the first week in August. Get friends and family together and challenge each other to a friendly tournament.Rake with leaves Fall If you’ve heard about the benefits of yoga but haven’t tried it yet, National Yoga Awareness Month in September is a great time to find special events and trial classes for beginners.

As the weather begins to cool, join an indoor sports league, such as basketball, handball, or bowling.

Fall provides great opportunities for physical activity. You can take long walks to see the beautiful fall colors. Once the leaves have fallen, raking is good exercise.

If you have holiday shopping to do, walk the entire mall each time you’re there.

AUGUST 2020 MHL 27

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SUMMER PICNIC IDEAS Take mealtime outdoors for a classic summer picnic.

These summer picnic ideas include healthy and safe ideas for enjoying your meals outdoors.A warm summer day calls for a picnic! Taking mealtime outdoors can be a great way to enjoy fresh air, sunshine, and a change of scenery. While social distancing guidelines are in place, itâ&#x20AC;&#x2122;s best to set up at a distance from other picnickers if youâ&#x20AC;&#x2122;re venturing to a public park. You may also consider having a picnic in your own backyard!

Get inspired to enjoy the great outdoors with more on these summer picnic ideas below.

Pack nutritious picnic foods The key to picnic fare is choosing recipes that will keep well in a cooler or can be tossed on a grill if one is available. Try one of these ideas: Make fresh hummus wraps full of crisp summer vegetables (storebought hummus is also great if you prefer not to make your own) If youâ&#x20AC;&#x2122;re grilling, consider a smoky marinated BBQ carrot dogs for a healthier spin on a picnic-grill classic Load up a chilled Italian pasta salad with veggies like artichokes, tomatoes, and roasted red peppers Chips and salsa is a great go-to picnic snack. Mix it up with a summer strawberry salsa or one of these other 40+ recipes Choose the best seating for you When it comes to summer picnic ideas, add comfortable seating to the mix to help you enjoy your outdoor mealtime. If sitting on a blanket on the ground isnâ&#x20AC;&#x2122;t for you, consider finding a spot where there is a picnic table. Alternatively, you could bring a lightweight card table and a camping or beach chair.

Seek out shade and wear breathable clothing Before heading out on your picnic, check the weather to make sure the forecast will be favorable. Don light, moisture-wicking clothing that can keep you cool in the warm summer weather. At the picnic site (even if itâ&#x20AC;&#x2122;s your own backyard), choose a big leafy tree as your home base to ensure you have plenty of shade.

Protect yourself with sunscreen, hats, and bug spray Even if youâ&#x20AC;&#x2122;re in the shade, it canâ&#x20AC;&#x2122;t hurt to double up on the protection. UV rays can damage the skin even if they donâ&#x20AC;&#x2122;t cause sunburn. Wear a wide-brimmed hat and put sunscreen on any exposed skin. Bugs love summer as much as humans do, so donâ&#x20AC;&#x2122;t forget bug spray or citronella candles. Learn more about summer weather safety tips for seniors on our blog.

Fill up a few water jugs for the cooler Ensuring you stay hydrated is another safe summer picnic idea to keep in mind.

Too much heat exposure can cause dehydration, often making you feel dizzy, irritable, and tired. To ensure you enjoy the experience, bring plenty of water (and keep drinking it regularly)! Read our other tips on how to stay hydrated in summer here.

Bring a book, sketchpad, or journal Our last summer picnic idea is all about unwinding. Amp up the relaxation factor by bringing your favorite ways to kick back and get lost in your thoughts. Finish a couple of chapters of a gripping novel, draw a tranquil nature scene, write a journal entry, or complete a crossword or Sudoku puzzle. This quiet summer picnic idea is great to do with one or two other people from your household.

If you enjoyed these summer picnic ideas, keep reading our senior living and independence blog for more ideas on making the most of every season!

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REHABILITATION Rehabilitation focuses on function. Being able to continue to function is key to maintaining or regaining independence and quality of life, particularly after an illness or injury. Starting rehabilitation early can help you maintain function and increase your chances of returning to your previous level of function as much as possible.

In restorative rehabilitation, the goal is to restore a function that you have lost. It is often funded by Medicare or other payers. Examples include shortterm rehabilitation that usually follows a stroke or a hip fracture. In maintenance rehabilitation, the goal is to maintain and strengthen a function. Maintenance rehabilitation is less intense, with physical therapy or occupational therapy continued three times a week as an outpatient. With longer-term therapy, possibly more function can be gained or more functional loss can be prevented.

Who Benefits from Rehabilitation?

When evaluating a disability, your health care provider will focus on understanding how the loss of function developed and progressed over time. Other vital factors in predicting whether function can be regained are how severe the loss of function is, what caused it, and the potential for recovery.

The level of function you had before a disability is an important consideration in the level of function you can expect to regain after rehabilitation. For example, if a healthy older person who walks without a cane falls and fractures a hip, he or she will likely be able to walk again after several months of a rehabilitation program.

However, the same goal is not as realistic for someone of the same age who was already having a hard time walking (possibly due to arthritis or bad circulation) before suffering a hip fracture.

If a person has additional medical conditions, such as heart, lung, or joint diseases, his or her participation in an intense rehabilitation program may be limited. However, many people can still improve their ability to exercise gradually even if they have moderate to severe heart and lung disease.

Another important factor in successful rehabilitation is commitment to an ongoing program. Commitment is important not only for the person who has lost some function, but also for family members (or other caregivers) when he or she returns home after the rehabilitation program. What the older adult and his or her family expects and prefers should also be considered, because rehabilitation programs usually require everyoneâ&#x20AC;&#x2122;s participation. Another reason why everyone should be involved in the decision-making process is because many disabilities of older adults are chronic (eg, arthritis, diabetes, hypertension, heart disease). For older adults to be able to best control their chronic diseases, they should understand the disease or injury, feel confident that they understand and can perform the activities needed to manage their disease and prevent new problems, and be able to monitor their disease status as much as possible.

The type of disability and how severe it is, as well as what the person actually needs to do at home as well as what others can do for the person are important considerations in the decision of whether a person can safely return home after rehabilitation. People living at home should, at the very least, be able to move safely from a bed to a chair, and from walking or a wheelchair to the toilet. For people who have difficulty thinking things through or who have problems with vision, 24-hour supervision may be necessary. Often, the critical factor for discharge from a rehabilitation unit is whether 24-hour support is available at home for those who need it.

Reprint permission from the American Geriatrics Society (www.americangeriatrics.org). For more information visit the AGS online at www.americangeriatrics. org.

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GOOD BALANCE IS IMPORTANT

­/PaXcm XuXaVÂ&#x2018; 0WP 7C| o 7Cn !PCao 0c P® `PaoXoXPn Ã&#x201E; $a§/XoP /PmuXLPn Have you ever felt dizzy, lightheaded, or as if the room were spinning around you?

These can be very troublesome sensations. If the feeling happens often, it could be a sign of a balance problem. Balance problems are among the most common reasons that older adults seek help from a doctor.

In 2008, an estimated 14.8 percent of American adults (33.4 million) had a balance or dizziness problem during the past year.

Why Good Balance is Important Having good balance means being able to control and maintain your bodyâ&#x20AC;&#x2122;s position, whether you are moving or remaining still. An intact sense of balance helps you walk without staggering get up from a chair without falling climb stairs without tripping bend over without falling The part of the inner ear responsible for balance is the labyrinth. To maintain your bodyâ&#x20AC;&#x2122;s position, the labyrinth interacts with other systems in the body, such as the eyes, bones and joints.

Good balance is important to help you get around, stay independent, and carry out daily activities.

When People Have Problems with Balance As they get older, many people experience problems with their sense of balance.

They feel dizzy or unsteady, or as if they or their surroundings were in motion. Disturbances of the inner ear are a common cause.

Vertigo, the feeling that you or the things around you are spinning, is also a common symptom.

Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older personâ&#x20AC;&#x2122;s life. If you fall, it could limit your activities or make it impossible to live independently. Many people often become more isolated after a fall.

According to the Centers for Disease Control and Prevention, roughly more than one-third of adults ages 65 years and older fall each year. Among older adults, falls are the leading cause of injury-related deaths BPPV (Benign Paroxysmal Positional Vertigo) There are many types of balance disorders. One of the most common is benign paroxysmal positional vertigo, or BPPV. In BPPV, you experience a brief, intense feeling of vertigo when you change the position of your head, such as when rolling over to the left or right, upon getting out of bed, or when looking for an object on a high or low shelf. BPPV is more likely to occur in adults aged 60 and older, but can also occur in younger people.

In BPPV, small calcium particles in the inner ear become displaced and hit the inner ear balance sensors, causing dizziness. The reason they become displaced is not known; the cause may be an inner ear infection, head injury, or aging.

The part of the inner ear responsible for balance is the labyrinth. To maintain your bodyâ&#x20AC;&#x2122;s position, the labyrinth interacts with other systems in the body, such as the eyes, bones and joints.

Ménièreâ&#x20AC;&#x2122;s Disease Ménièreâ&#x20AC;&#x2122;s disease is a balance disorder that causes a person to experience vertigo hearing loss that comes and goes tinnitus, which is a ringing or roaring in the ears a feeling of fullness in the ear.

It affects adults of any age. The cause is unknown.

There are many ways to treat balance disorders. Treatments vary depending on the cause. See your doctor if you are experiencing dizziness, vertigo, or other problems with your balance.

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AUGUST 2020 MHL 31

7 QUESTIONS TO ASK YOUR AUDIOLOGIST

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Consider asking these questions during your first visit to a new audiologist.

These questions to ask your audiologist can provide you with the information you need to make informed decisions about your hearing health.You may have already begun thinking about the questions you want to ask if you’re planning to visit an audiologist for the first time. As ideas comes to mind, consider jotting them down so you have a record of the information you’d like to cover in your appointment. When developing your list, consider incorporating these important questions to ask your audiologist during your first visit: What should I expect during my appointment?

If you feel a little nervous about attending your first hearing health appointment with a new audiologist, learning what to expect may help. From the anticipated duration of your appointments to which types of hearing loss tests your audiologist may suggest and when, the answers to these questions can help you understand and anticipate what is coming next.

How often do I need to come back for re-checks?

At a minimum, most hearing health professionals advocate for annual hearing tests. However, more frequent appointments may be needed depending on your personal hearing health needs. Beyond routine visits, your audiologist may also encourage you to make an appointment whenever you experience a hearing issue or are concerned that your hearing loss is changing.

What type of hearing loss do I have?

While some people tend to think of hearing loss in general terms, there are actually three different types of hearing loss – conductive, sensorineural, and mixed.

Asking your audiologist about which one you’re experiencing can help inform treatment options and prevent future hearing loss.

Do both ears have the same hearing loss?

Just like range of sight can differ between your two eyes, so can the degree and type of hearing loss vary between both your ears. In fact, some research indicates that the left and right ear hear differently from one another – with the left ear better at receiving information from music, emotion, and intuition and the right ear more tuned in to speech and logic. Asking your audiologist questions about how hearing loss affects your left and right ears differently may shed some light on your personal hearing loss experience.

What can I do to prevent hearing loss?

Preventative steps can help protect your hearing and prevent further hearing damage. Your audiologist will be able to provide specific hearing loss prevention techniques for your unique lifestyle, from wearing custom-fitted hearing protection to suggestions for navigating a noisy workplace or environment.

What are my options for hearing assistance?

When it comes to hearing loss devices and assistive listening technology, there is a wide variety of options to consider. While hearing aids are certainly the most commonly known assistive listening device, captioned telephones, induction loop systems, and other technologies can also enhance daily activities. Your audiologist will be well-suited to suggest different technologies available and possible solutions based on your unique hearing needs and lifestyle.

Which hearing aid is best for me?

Approximately 16% of Americans aged 20-69 and 30% of Americans aged 70 and older have used hearing aids. If you decide you’d like to use this device, your audiologist can also suggest which one is best for you. Once you’ve found and fitted your new hearing aids, review these first-time user tips to keep them in top condition.

Open communication with your hearing health professional is essential. These seven questions to ask your audiologist can keep you informed and confident about making decisions for your hearing health. For more helpful advice and tips for your hearing health, continue to our hearing loss blog.

To learn how a CapTel captioned telephone can make it easier to connect with family and friends over the phone, visit CapTel.com or call 800.233.9130 today.

TASTE THE HEALTH BENEFITS OF THIS FLAVORFUL MEMBER OF THE ONION FAMILY Helps fight illness Thereâ&#x20AC;&#x2122;s a reason youâ&#x20AC;&#x2122;ve been told to eat garlic during cold and flu seasonâ&#x20AC;&#x201D;the immunity health benefits are not just an old wivesâ&#x20AC;&#x2122; tale! One 12-week study showed that a group that took a daily garlic supplement had 63% fewer colds than the placebo group. For the ones who did get sick, symptoms went away much faster.

Protects the brain Antioxidants are potent warriors against many age-related conditions, including Alzheimerâ&#x20AC;&#x2122;s and dementia. The antioxidants in garlic help protect the body and brain against oxidative stress from free radicals that can damage brain cells. Free radicals are a byproduct of metabolism or toxin exposure, which the body removes naturally.

However, the removal process may become less efficient as we age.

Good for the hair and skin The same antioxidant health benefits of garlic that help your brain are also good for your skin and hair. Free radicals can speed the effects of aging on the skin, so including antioxidant-rich veggies and fruits in your diet is a good recipe to counteract them for a healthy glow. Some people even like to apply garlic topically on hair to slow thinning.

Lowers blood pressure and cholesterol High blood pressure and cholesterol are significant risk factors for heart disease.

Garlic works to protect your cardiovascular system by lowering cholesterol (particularly LDL, the â&#x20AC;&#x153;badâ&#x20AC;? cholesterol) by about 10-15% and reducing blood pressure.

However, unless youâ&#x20AC;&#x2122;re a huge garlic lover, youâ&#x20AC;&#x2122;ll be better off taking a supplement to see marked effects from this health benefit of garlic â&#x20AC;&#x201C; the studied amounts were equivalent to 4+ cloves per day!

Increases your energy Fun fact: Ancient Olympic athletes in Greece consumed garlic to enhance their performance! And while they might not have based the tradition on modern science, data does show garlicâ&#x20AC;&#x2122;s effectiveness in preventing fatigue, which can serve you well during an exercise session.

Can minimize bone loss during menopause Menopausal and postmenopausal women are at a higher risk of osteoporosis, due, in part, to depleting estrogen levels. While there have not been extensive studies on garlicâ&#x20AC;&#x2122;s role in preventing bone loss, it was shown in one study to have decreased one marker of estrogen deficiency by almost half.

With so many health benefits of garlic, are you inspired to include more of this flavorful ingredient in your recipes? Start with this ultra-simple roasted garlic and browse our health and wellness blog for more nutrition information and recipes.

CHOICE << page 20 even alter the trajectory of morbidity and mortality from COVID. Occamâ&#x20AC;&#x2122;s razor, (6) an idea used in medicine means, â&#x20AC;&#x153;All things being equal, the simplest solution tends to be the best one.â&#x20AC;?

In the final analysis, the simplest solution to COVID may be a matter of choice.

Our choices do matter and we must bring consciousness to them not just to survive this pandemic, but to evolve towards a healthier future. Maybe the cure for COVID19 indeed is consciousness. Maybe this pandemic is a call for us to gain insight and choose wisely. Maybe if we applied consciousness to promote health, it can be a means for us to be unified beneath our differences of opinion rather than polarized and divided. Our choices always matter and informed and conscious ones can truly save us. ŠAug 2020 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center For Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of 2nd Edition Becoming Real: Reclaiming Your Health in Midlife 2014, Medial Press. She is currently accepting new patients-call 262.695.5311 for an appointment. During this time of COVID19 pandemic, she is offering both telephonic or in-person appointments for those people free of symptoms.

Links: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7266578/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684080/ https://academic.oup.com/ajcn/article/96/6/1429/4571488 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4590612/ https://pubmed.ncbi.nlm.nih.gov/31305906/ https://en.wikipedia.org/wiki/Occamâ&#x20AC;&#x2122;s_razor

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KEEPING YOUR EYES HEALTHY Taking good care of your eyes is vital to your overall health and wellbeing. Even if you enjoy good vision now, you need to start or continue to practice good eye healthcare by visiting your eye care professional to have a comprehensive dilated eye exam.

Who Performs Eye Exams?

An eye care professional is either an optometrist or ophthalmologist. An ophthalmologist is a medical or osteopathic doctor who specializes in eye and vision care.

An optometrist is the primary health care professional for the eye. Both professionals are qualified to perform eye exams.

Aging and Vision Changes As you age, it is normal to experience some changes in your vision, such as difficulty adjusting to glare, and distinguishing some colors, particularly shades of blue and green. Some common vision problems require glasses or contacts to see clearly and up close. However, these changes can be easily corrected and wonâ&#x20AC;&#x2122;t lead to vision loss or blindness. Remember, vision loss is not a normal part of aging. In fact, you can live an active lifestyle well into your later years without ever experiencing vision loss.

How Our Eyes Work To keep our eyes healthy, it helps to know the different parts of the eye. There are many different parts of the eye that help create vision.

Cornea. Light passes through the cornea, the clear, dome-shaped surface that covers the front of the eye. The cornea bends or refracts the light coming into the eye.

Iris. The iris is the colored part of the eye. It controls the amount of light that enters the eye through an opening called the pupil.

Pupil. The pupil is the opening in the iris. The iris adjusts the size of the pupil and controls the amount of light that can enter the eye.

Lens. The lens is a clear part of the eye that focuses light coming into the eye. The lens is behind the pupil and fine tunes the image that reflects onto the retina.

Retina. The retina is a thin, delicate, light-sensitive tissue that lines the inside of the eye. It converts light into electrical signals and sends them to the optic nerve.

Optic nerve. The optic nerve is a bundle of about one million nerve fibers that carries electrical signals from the eyes to the brain. The brain interprets these signals, allowing us to see.

Macula. The macula is the most sensitive part of the retina. It provides the sharp, central vision we use for activities such as reading and watching television.

Tips for Healthy Eyes Your eyes are an important part of your health. There are many things you can do to keep them healthy and make sure you are seeing your best. Follow these steps for maintaining healthy vision well into your later years.

Eat a Healthy Diet Eating a healthy balanced diet is important for your overall health and wellbeing.

A diet rich in fruits and vegetables, particularly dark leafy vegetables such as spinach, kale, or collard greens can help to keep your eyes healthy and disease free. Research has also shown there are eye health benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.

Maintain a Healthy Weight Being overweight or obese increases your risk of developing diabetes. This increases your risk of developing diabetic retinopathy or glaucoma, which can eventually lead to vision loss.

Wear Sunglasses Sunglasses are a great fashion accessory, but their most important job is to protect your eyes from the sunâ&#x20AC;&#x2122;s ultraviolet rays. The best sunglasses are those that block out 99 to 100 percent of both UV-A and UV-B radiation. Sun exposure is associated with developing cataract and age-related macular degeneration

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COMBINATION OF HEALTHY LIFESTYLE TRAITS MAY SUBSTANTIALLY REDUCE ALZHEIMERS DISEASE RISK Data from two NIH studies show 60% lower risk among those with highest number of healthy behaviors Combining more healthy lifestyle behaviors was associated with substantially lower risk for Alzheimer’s disease in a study that included data from nearly 3,000 research participants. Those who adhered to four or all of the five specified healthy behaviors were found to have a 60% lower risk of Alzheimer’s. The behaviors were physical activity, not smoking, light-to-moderate alcohol consumption, a high-quality diet, and cognitive activities. Funded by the National Institute on Aging (NIA), part of the National Institutes of Health, this research was published in the June 17,

2020, online issue of Neurology, the medical journal of the American Academy of Neurology.

Older woman getting out of swimming poolCombining four or five healthy lifestyle behaviors -- such as swimming -- may lower risk of Alzheimer’s disease. Photo courtesy of NIH/National Institute on Aging.

“This observational study provides more evidence on how a combination of modifiable behaviors may mitigate Alzheimer’s disease risk,” said NIA Director Richard J. Hodes, M.D. “The findings strengthen the association between healthy behaviors and lower risk, and add to the basis for controlled clinical trials to directly test the ability of interventions to slow or prevent development of Alzheimer’s disease.”

The research team reviewed data from two NIA-funded longitudinal study populations: The Chicago Health and Aging Project (CHAP) and the Memory and Aging Project (MAP). They selected participants from those studies who had data available on their diet, lifestyle factors, genetics, and clinical assessments for Alzheimer’s disease. The resulting data pool included 1,845 participants from CHAP and 920 from MAP. The researchers scored each participant based on five healthy lifestyle factors, all of which have important health benefits: At least 150 minutes per week of moderate- to vigorous-intensity physical activity — Physical activity is an important part of healthy aging.

Not smoking — Established research has confirmed that even in people 60 or older who have been smoking for decades, quitting will improve health.

Light-to-moderate alcohol consumption — Limiting use of alcohol may help cognitive health.

A high-quality, Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet, which combines the Mediterranean diet and Dietary Approaches to Stop Hypertension (DASH) diet — The MIND diet focuses on plant-based foods linked to dementia prevention.

Engagement in late-life cognitive activities — Being intellectually engaged by keeping the mind active may benefit the brain.

The research team then compared the scores with outcomes of clinical diagnosis of Alzheimer’s in the CHAP and MAP participants. Lead author of the paper, Klodian Dhana, M.D., Ph.D., assistant professor at Rush University Medical Center, emphasized that the combination of healthy lifestyle factors is key. He wrote that compared to participants with no or one healthy lifestyle factors, the risk of Alzheimer’s was 37% lower in those with two to three, and 60% lower in those with four to five healthy lifestyle factors.

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Limit portion size to control calorie intake.

Add healthy snacks during the day if you want to gain weight.

Be as physically active as you can be.

Talk to your doctor about your weight if you think that you weigh too much or too little.

How Much Physical Activity?

Although any amount of regular physical activity is good for you, aim for at least 150 minutes of physical activity each week. Unless you are already that active, you won’t do that much all at once—10-minute sessions several times a day on most days are fine.

MAINTAINING A HEALTHY WEIGHT Maintaining a healthy weight is important for overall health and well-being.

The secret to maintaining a healthy weight is to balance “energy in” and “energy out.” Energy in means the calories you get from the food and beverages you consume. Energy out means the calories you burn for basic body functions and during physical activity. Check your weight once a week. Then you’ll know whether you are balancing the calories in and calories out or whether you need to be more active.

As you grow older, if you continue to eat the same types and amounts of food but don’t become more active, you’ll probably gain weight. That’s because metabolism (how you burn the calories you eat) can slow down with age.

How Active Should You Be to Keep a Healthy Weight?

The answer is different for each person, but generally: To keep your weight the same, you need to burn the same number of calories as you eat and drink.

To lose weight, burn more calories than you eat and drink.

To gain weight, burn fewer calories than you eat and drink.

Other Ways to Maintain a Healthy Weight

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People over age 65 should be as physically active as their abilities and conditions will allow. Doing anything is better than doing nothing at all.

TIP: PHYSICAL ACTIVITY Most older people can be moderately active. But, you might want to talk to your doctor if you aren’t used to energetic activity and you want to start a vigorous exercise program or significantly increase your physical activity. You should also check with your doctor if you have health concerns like the following: Dizziness Shortness of breath Chest pain or pressure An irregular heartbeat Blood clots Joint swelling A hernia Recent hip or back surgery Your doctor might have some safety tips or suggest certain types of exercise for you.

You don’t have to spend a lot of money joining a gym or hiring a personal trainer.

Think about the kinds of physical activities that you enjoy—for example, walking, running, bicycling, gardening, housecleaning, swimming, or dancing. Try to make time to do what you enjoy on most days of the week. And then increase how long you do it, or add another fun activity.

Balancing Calories Balancing the calories you eat and drink with the calories burned by being physically active helps to maintain a healthy weight. Check your weight once a week. Then you’ll know whether you are balancing the calories in and calories out or whether you need to be more active.

SPARKS << page 39 snow skiing, you should wear goggles or sunglasses that wrap around your temples.

Reflected sunlight off water and snow can be the most dangerous type of UV light because it is intensified. “We recommend that patients wear wrap-around lenses that block the sun’s rays from the sides and a hat or visor to protect against rays from above for the best possible protection,” says eye care specialist and continuing education lecturer Michael Raciti, MD. “And, don’t forget to wear eye protection when near UV-light sources other than the sun, such as welding lamps or tanning booths.”

Take precautions when swimming David Scheidt, OD, past president of the Milwaukee Optometric Society, offers additional advice, “Before jumping into the water, take off your sunglasses and pop on a pair of swimming goggles. Chlorine can make your eyes red and puffy, and ponds and lakes may have bacteria that can get underneath contact lenses and cause potentially blinding damage to the cornea. In fact, the best policy is to never wear contacts while swimming.”

Now that you’re not “in the dark” about the dangers of UV light, don’t forget to grab a pair of sunglasses before heading outside. You’ll not only look great, you’ll enjoy distortion-free, comfortable vision now and, quite possibly, in the future. And, remember, besides wearing sunglasses and hats, the best way to protect your vision is to schedule regular, thorough, dilated eye exams to check for hidden signs of cataracts, macular degeneration and other sight-threatening conditions. Ask yourself and your family members—“When was your last eye exam?”

Free educational booklets & information Eye Care Specialists’ doctors are dedicated to the diagnosis and treatment of cataracts, AMD, glaucoma, dry eyes, nearsightedness, and diabetic eye disease. They have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies, a handout on “When to Have Your Family’s Eyes Checked,” or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave. They also offer information at www.eyecarespecialists.net.

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ZINC<<page 10 ingredients,” Fox says. Between cherry tomatoes, red onions and zinc-rich lentils and baby spinach, you can hit your daily veggie quota easily while supporting your immune health.

And with less than 150 calories per serving, you can have seconds even if you’re tracking your caloric intake. Indeed, your body will thank you for all those extra plant-based nutrients and antioxidants.

Get the Lentil and Tomato Spinach Salad recipe and nutrition info here.

4. Savory Oatmeal With Shiitake Mushrooms, Spinach and Poached Eggs This savory oatmeal recipe satisfies hunger and serves up a trifecta of zinc-rich foods like mushrooms, oats and spinach.

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Get the Savory Oatmeal With Shiitake Mushrooms, Spinach and Poached Eggs recipe and nutrition info here.

5. Meatless Mexican Breakfast Wrap Meatless Mexican Breakfast Wrap zinc-rich recipes You’ll never miss the meat in this plant-based burrito brimming with black beans and tofu.

“Tofu is one of my favorite plant-based protein options and it contains zinc, making it a great meat alternative when you need a little extra immune support,” Fox says.And when you go to bundle up your beans, consider choosing a sprouted wholegrain tortilla wrap. Loaded with vitamins, essential amino acids and fiber, sprouted grains are also easier to digest than other types of tortillas.

To top it off, a side of juicy papaya provides a sliver of sweetness to this savory meal.

Get the Meatless Mexican Breakfast Wrap recipe and nutrition info here.

6. Cashew Maple Yogurt This parfait may be pared down to four simple ingredients, but it has all the flavor and nutrients that you need for a healthy breakfast.

“What I like about this cashew parfait recipe is that it contains Greek yogurt for an extra protein boost, multi-grain cereal for complex carbs and cashews for healthy fats and zinc,” Fox says.

To make this recipe even more nutritious, Fox recommends opting for full-fat yogurt since low-fat varieties often have added sugars. Likewise, choose a whole-grain cereal with no more than 8 grams of sugar per serving.

This piece originally appeared on livestrong.com.

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St. Anne’s Salvatorian Campus 3800 N. 92nd Street, Milwaukee 53222 www.stannessc.org AUGUST 2020 MHL 39

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4818 S. 76thwaiting St., Suite 3, Greenfield, WI 53220. gazine aids. aids Many earing or hearing devicesShop from magazine ads ads for hearing “devices” around. too long to start wearing hearing aids can have negative Telephone 414-281-8300 • effects.

Website: www.midwestaudiology.com Dr. Kloss has been an Audiologist in the Milwaukee Area for 28 years. owever, some hat make outrageous claimsaid about It issalespeople. a how goodwell ideathese to shop around when looking to buy a hearing aid so Several studies have Email: shown that an untreated loss S. (not76th wearing ads from hearing midwestaudiology@att.net He can be reachedhearing at 4818 St., Suite 3, Greenfield, WI 53220. ids you. and/or a or aiddevices or device purchase that from youyou can compare hearing aids when a hearing loss is 414-281-8300 detected) can result• inWebsite: increased www.midwestaudiology.com hearing Any aids hearing or hearing magazine adsprices and services. Most providers now have a Telephone Initial consults are free of charge. tllthat can get most likely be a wasteclaims of your timehow andwell money. website where youthese can look up their services or search for company anxiety, depression, memory and may also be a risk factor for that make outrageous about Email:loss, midwestaudiology@att.net nts are good, a company that you feel comfortable with and ask them for you. Any hearing aid orreviews. device Find you purchase Alzheimer’s Disease and Dementia. diologist sort Initial consults areexperience. free of charge. will most likely be a waste oflots your and money. of time questions about the hearing aids they offer and what they think No two people are going to have the same would be best for you.

Please note that some of the street retailers are Their hearing loss is not the same as yours, the shape of their ears is your health owned by hearing aid manufacturers. You may find that you are not not the same, and their manual dexterity may not be the same as yours.

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44 4 10 7 10 11 7 8 4 11 4 5 11 9 He can be reached at 114818 S. 76th St., Suite 3, Greenfield, WI 53220.

Call your insurance company to check your benefits.

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

Ignore magazine ads for hearing “devices” and flashy ads from hearing aid salespeople.

6

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