Modern Health and Living November 2023

MHL

MODERN HEALTH AND LIVING

LIVE WELL AGE WELL

NOVEMBER 2023 FREE PUBLICATION Est 1992

Health Benefits of Spices Used in Holiday Recipes

Improving Energy Naturally & Energy Boosting Supplements Healthy Aging Edition Employment Opportunites Older Adults Living Guide

A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND older adults

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Editor’s Note

NOVEMBER 2023 Another November issue in the books and yes I will be one year older. Mel Brooks on aging gracefully “be interested in everything. You don’t have to adore it. I don’t adore hip-hop, I don’t think it’s great music, but I’m interested, I listen.”

Mel Brooks is 97 and if laughter and making fun of yourself is the secret to a long life, I’m in.

My son has always described me as a person who can’t sit still. Well, yes I have many projects going on, interior design, four newspapers and my awesome charity the WBCS. I think that keeps me feeling young and active. I love looking forward to the next adventure. Life is romantic. So, for November, I encourage you to find the romance in your day to day life. Make a conscious effort to find something you love each day to make you happy and watch a Mel Brooks movie to keep you laughing.

I’m very happy that you’ve joined us for another Healthy Living issue! We have some informative articles on pain, eye care and many more health topics that will help you become more aware of the latest studies and new treatments that are being offered. For our Senior readers, we have articles on Healthy Aging.

After all, November is the month that these topics are nationally recognized. The holidays are sure to keep us all busy. Organizing, attending, participating in everything can make one a bit weary. If you get stressed over all the activity be prepared to set aside time to relax and take care of yourself. We would like to thank all the nice people who contributed to this issue as well as you, our readers, for continuing to stay in touch with us!

I hope you all get to spend time with your family this Thanksgiving. Stay healthy! Happy aging to all!

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AmandaLewis NOVEMBER 2023 EDITION

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November 2023 MHL

Health Employment

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November 2023 MHL

AGE WELL Healthy Skin

Keep Your Skin Glowing This Fall Stay ahead of the damage

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By Sarah Stephan, Esthetician iving in the Midwest it is no secret that we have extremes of weather between seasons and even from one day to the next. As the air becomes dry and cool, moisture on the skin evaporates more quickly and the bitter winds can damage skin. For these reasons, most people need to treat their skin differently during the harsh winter months so start with these five practical tips to keep yourskin healthy, glowing and bright throughout the long winter season!

1) Stay ahead of the damage Once the heat goes on, the air dries out and it becomes even more important to stick to a regular skincare routine to prevent the damaging effects of the winter air, both indoors and outside.

Lighter moisturizers used during the humid summer months no longer provide enough moisture to combat the dryness, so a more hydrating product is recommended for most people. Exfoliation is also important, as it removes dead skin cells that prevent moisturizing products from being absorbed into the skin. Consider a mild exfoliant like an enzyme peel during the winter especially if your skin is sensitive to the cold. Keep your showers to ten minutes or less, use warm – not hot – water, and apply body lotion on damp skin immediately after the shower to prevent product waste and help absorption.

Other preventative measures include using a mild laundry detergent, layering winter materials like wool with cotton, and making an effort not tolick your lips which causes them to dry and chap. By staying ahead of the damaging effects of the winter air, you’ll be ready to greet the new year with a bright and glowing complexion.

2) Easy access Staying ahead of the damage is so much easier when you have what you need within arm’s reach, so do yourself

a favor and stock up on a few favorites. For example, by tossing a moisturizing lip balm and travel-sized hand cream in both your purse and desk drawer, you’ll never be without the products you need to keep your skin healthy and happy.

3) Put your Zzzs to work Keep an intensively hydrating body cream beside your bed so you can easily apply it to your hands and feet before going to sleep. Products with shea butter – a fat extracted from the nut of the African Shea Tree – are great for nighttime as they stay on the skin and work their magic all night long. It is also helpful to keep a humidifier in the bedroom once the heat is turned on to help night creams be absorbed into the skin rather than drying up.

4) Forecast: Cold and sunny!

It is important not to forget about the sun even on the most bitterly cold days. Although our bodies are bundled up for outdoor adventures like skiing and sledding, using a daily sunscreen during the winter is still necessary because reflection from snow can intensify the sun’s damaging rays.

Make sure to use a sunscreen with an SPF of at least 25 and apply it to any exposed skin, most importantly the sensitive skin on your face.

5) Treat yourself There is no better time of the year to give your skin some TLC than during the winter. At Avani Spa, we offer several treatments that are especially beneficial during the dry and cold winter months. The Silk Bath and Wrap Treatment is a wonderful choice for this time of the year because it is intensively hydrating, re-mineralizing, and it helps boost a lowered immune system. If your face is especially sensitive, the Custom Facial can be adapted with a variety of treatments such as the Cocoon Glow>> page 16 November 2023 MHL

AGE WELL Fitness

How Many Calories Does the Body Naturally Burn Per Day?

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By Henry Halse Reviewed by Janet Renee

t’s disheartening when you sprint as fast as you can on the treadmill gasping for air and look down to see that you’ve only burned 100 calories. The amount of work it takes to burn only a few hundred calories is intimidating, but you shouldn’t get too invested in that number.

Throughout the day your body burns hundreds or thousands of calories whether you exercise or not.

Tip Whether you work out or not, your body burns calories constantly. Working out and digesting food burn additional calories.

Resting Metabolic Rate Just to stay alive your body is constantly at work building, repairing and regulating cells. Even when you sleep, you’re burning calories constantly. The

number of calories your body burns taking care of itself is usually higher than the number of calories you burn from working out.

Resting metabolic rate, which is similar to basal metabolic rate, is the number of calories you burn at rest. It’s the amount of energy you use every day for your body to function normally. Throughout the day, your heart needs energy to beat, your brain needs energy to power nerves, your digestive system needs energy to digest and so on.

Average Calories Burned Per Day To figure out your average calories burned per day, start by using equations or lab testing to find your resting metabolism. There are online calculators that can give you a rough estimate based on age, height, weight, gender and activity level. Currently a couple of equations are used, and one is more accurate than the other.

Estimating Using Equations The Harris-Benedict Equation has been used for over 100 years to find a rough estimate of metabolism. It uses height, weight, age, gender and activity level to figure out your resting metabolism. Similar to Harris-Benedict, the Mifflin St. Jeor equation uses the same factors but is more accurate.

These equations are found in many online calorie calculator websites. Unfortunately they’re not as accurate as lab equipment, which takes much of the guesswork out of the process. There are a few different ways to measure your metabolism in a lab.

Lab Tests for Metabolic Rate Indirect calorimetry is precise and relies on gas exchange, rather than any precise measurements of your body. In the lab you lie on a table and a large helmet is placed on your head. It seals your head from air, except for a tube which is attached to the helmet.

Through this tube you can draw air in and push it out of the helmet. The tube is hooked up to a metabolic cart, which has a computer that measures the amount of oxygen and carbon dioxide that go in and out of the helmet.

To accurately complete the test, you also have to submit a urine test to see how much nitrogen you excrete, which determines that amount of protein your body metabolizes. All this information is run through something called the Weir equation, which calculates your resting metabolic rate.

Most Accurate Method Burn>> page 46

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Holiday Gift Guide

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LIVE WELL Nutrition

Health Benefits of Spices Used in Holiday Recipes

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he health benefits of spices like cinnamon and nutmeg include reduced inflammation and lowered cholesterol.

The holiday season is an excellent time for cozying up and baking or cooking some classic recipes! Chances are, many of your holiday favorites include warm spices such as cinnamon, nutmeg, and more. But did you know there are additional health benefits of spices?

Some spices, like the ones you’ll commonly find in holiday recipes, are shown to have significant health benefits, including reducing inflammation, pain relief, high levels of antioxidants, and more. Of course, these health benefits shouldn’t replace medication or advice given by your health professional, but it’s always fun to know your favorite holiday cookie may include a little extra health boost!

Let’s dig in to these health benefits of spices you’ll likely be using in your cooking this holiday season!

Cinnamon

Cinnamon is a great spice used in both sweet and savory recipes. Not only is it a fall and winter favorite of many, but it also has some great health benefits! Cinnamon has anti-inflammatory properties that can boost heart health, may help reduce blood sugar levels, and can even help lower cholesterol. Some fun ways to add more cinnamon to your diet include adding a sprinkle to coffee, baking some cinnamon apples, and using it on baked sweet potatoes this holiday season.

Ginger Besides adding zing to many a holiday recipe, ginger is a staple in many Asian, Indian, and Caribbean dishes and can even be used in juices and smoothies! Ginger contains some great nutrients like vitamin C, magnesium, and potassium. In addition, it can help with inflammatory-related pain relief, improves blood sugar regulation, reduces nausea, and may help lower cholesterol. Some fun ways to add more ginger these holidays are to make ginger tea, add a little to your morning smoothie, or toss it into a stir fry.

Cloves Cloves are a wonderful spice used in gingerbread cookies and many recipes in Indian cuisine. Cloves are high in antioxidants, may improve liver health, help regulate blood sugar, and promote bone health. They can be added to many holiday dishes like desserts, curries, or chutneys to bring a warm flavor.

Nutmeg Nutmeg is used in many desserts this time of year to provide a warm, slightly nutty flavor. Nutmeg also contains antioxidants, has anti-inflammatory properties, may benefit heart health, and could even boost mood! It can be paired with other spices like cardamom, cinnamon, and cloves, or it can be used on its own.

Take advantage of the cozy flavor and health benefits by adding nutmeg to delicious warm beverages like apple cider, hot chocolate, and chai.

Allspice Allspice is a spicy, slightly sweet flavor that is used in some savory foods and can even be brewed as a tea! It can help reduce inflammation, be used to treat nausea, relieve pain, and can even be used to prevent infection. Some ways to add more allspice to your holiday recipes are to add it to gingerbread for an extra kick, sprinkle ground allspice on roasted vegetables, or mix it up and make a traditional Jamaican jerk chicken for your holiday gathering.

Bring some extra goodness to the holidays knowing these health benefits of spices used in holiday recipes. For more recipes and wellness tips, check out the CapTel blog. Visit www.captel.com

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10 MHL November 2023

LIVE WELL Fitness

Stay Active During the Cold Days Question: I’m an avid runner and I’ve had sore knees recently. I was told that running on a treadmill or on grass might help with the pain. Is this true?

Answer: This is the prevailing theory, but unfortunately, this is not the case. Many people think that running on a slightly softer surface will help with knee pain, and that seems to make sense. But it’s the force of your overall body mass on your joints that is causing the problem, so running on a treadmill vs. pavement really doesn’t matter. Your best bet would be to change up your modes of exercise and incorporate a little more biking, elliptical, or rowing into your training. This will give your knees some much-needed rest, and then hopefully you can continue to run with little to no pain. Remember, if the pain gets too severe, you may want to take some time off and/ or go see a sports physician to see if the pain is stemming from a more serious

injury.

Running for at least 10 minutes a day can significantly lower your risk of cardiovascular disease. Runners lower their chances of dying from heart disease by half. It also lowers your resting heart rate, the number of times your heart beats per minute when you’re at rest.

Question: I’ve been having a tough time with my energy levels for my 6am workouts. I was thinking coffee might help with this, but it seems like it’s always getting mixed reviews. Any cause for concern before a workout?

Answer: First things first. If you’re experiencing low energy levels, and you’re not necessarily focused on fat loss, try having a small breakfast, or even a bar or a shake, before you go workout. This will definitely provide the much-needed energy you’re looking for. However, if you’re trying to drop body fat and you’d like to avoid calories that early in the morning, coffee is an excellent alternative. The caffeine in coffee is considered a central nervous system stimulant and will provide a boost of energy, though the effect varies greatly among individuals. Caffeine is actually considered an ergogenic aid, meaning it enhances physical performance. In the right amounts, caffeine has been shown to reduce the perception of effort during a workout, which means your workout will seem easier than it actually is. Not bad for a little cup o’ joe, huh? Keep in mind, coffee does increase heart rate, respiratory rate, and blood pressure, and it can make you a bit jittery if you’re a newbie. Luckily, these effects are relatively mild, especially for healthy folks. In fact, much of the research these days is focused on the potential health benefits of coffee, rather than any health risks.

Question: I keep hearing that CrossFit workouts are unsafe. What should I be aware of if I decide to try CrossFit? Answer: The possibility of injury is an increased risk with participation in any type of exercise, especially a high-intensity fitness regimen like CrossFit. A CrossFit workout combines strength training, explosive plyometrics, speed training, Olympic and power-style weight lifting, kettlebell work, body weight exercises, and endurance exercises. Training the CrossFit way requires you to workout 3-5 times per week at a very intense pace. Most workouts are performed in a circuit style, moving from one exercise to another with little to no rest. It’s best to have a sufficient strength base before starting CrossFit. If you are new to Olympic weight lifting and plyometric exercises, don’t worry as each CrossFit affiliate has a one-month initiation course, which newcomers must complete to learn proper training technique for all of the major exercises performed in the CrossFit program (or, they SHOULD and you should participate for best results). Ask about credentials and references for any affiliate coaches and personal trainers who will be responsible for teaching you the essential CrossFit exercises. You’ll want a coach that is trained in sports and conditioning and has a degree in exercise science or related field of study.

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LIVE WELL Herbs

Green Tea: What We Do Know, What We Have Learned

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reen tea is often promoted for improving mental alertness, relieving digestive symptoms and headaches, and stimulating weight loss. Also, green tea and its extracts have been studied for their possible protective effects against heart disease and cancer.

So far, we have learned the following about tea: Although tea and/or tea polyphenols have been found in animal studies to inhibit the growth of tumors in different parts of the body, the results of human studies—both epidemiologic and clinical studies—have been inconclusive.

Green tea has not been shown to be effective for weight loss.

Very few long-term studies have looked at the effects of tea on heart disease risk. However, the limited evidence currently available suggests that both green

and black tea might have beneficial effects on some heart disease risk factors, including blood pressure and cholesterol.

Green, black, and oolong teas all come from the same plant, Camellia sinensis, but are prepared using different methods. To produce green tea, leaves from the plant are steamed, pan fried, and dried.

Tea has been used for medicinal purposes in China and Japan for thousands of years.

Green tea as a beverage or dietary supplement is promoted for improving mental alertness, relieving digestive symptoms and headaches, and promoting weight loss. Green tea and its components, including epigallocatechin-3-gallate (EGCG), have been studied for their possible protective effects against heart disease and cancer.

The U.S. Food and Drug Administration (FDA) has approved a topical ointment, sinecatechins (brand name Veregen), which includes extracted components of green tea leaves and is used for the treatment of genital warts.

How Much Do We Know?

Although many studies have been done on green tea and its extracts, definite conclusions cannot yet be reached on whether green tea is helpful for most of the purposes for which it is used.

What Have We Learned?

Green tea contains caffeine. Drinking caffeinated beverages throughout the day seems to prevent a decline in alertness. One study looked at the effect of taking only a main component of green tea—EGCG—on mental capabilities. In that study, mental capabilities in adults didn’t improve.

The FDA has approved a specific green tea extract ointment as a prescription drug for treating genital warts.

Studies of green tea and cancer in people have had inconsistent results. The National Cancer Institute does not recommend for or against using green tea to reduce the risk of any type of cancer.

A small number of studies suggests that both green and black tea might have beneficial effects on some heart disease risk factors, including blood pressure and cholesterol. The research has limitations though, including how the data was evaluated and differences in study populations, so no definite conclusions have been reached.

Green tea extracts haven’t been shown to produce a meaningful weight loss in Tea>> page 13

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Tea<< page 12 adults who are overweight or obese.

They also haven’t been shown to help people maintain a weight loss.

It’s uncertain whether green tea is helpful for other conditions.

What Do We Know About Safety?

Green tea, when consumed as a beverage, is believed to be safe when used in amounts up to 8 cups per day.

Keep in mind that only the amount of added caffeine must be stated on product labels and not the caffeine that naturally occurs in green tea.

Green tea at high doses has been shown to reduce blood levels.

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AGE WELLVision

What is Low Vision?

Low vision may affect sight in a number of different ways.

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By Cheryl L. Dejewski ext to arthritis and heart disease, low vision is the most common handicap among Americans age 65 and older. An estimated six million people in the U.S. do not have normal vision, even with corrective eyewear,” states Michael Raciti, MD, a partner at Eye Care Specialists, an ophthalmology practice that has overseen the care of more than 200,000 Wisconsinites since 1985.

His partner and Head of Ophthalmology at Aurora Sinai Medical Center, Brett Rhode, MD, explains, “A person is said to have low vision when eye disease or injury impairs their vision to the point that medication, surgery, eyeglasses or contact lenses cannot correct it. Low vision may affect sight in a number of different ways. The most common and significant types are loss of central (reading)

vision and/or peripheral (side) vision. Reduction of focusing power, reduction or loss of color vision, and difficulty adapting to light and dark are other ways sight may be affected.”

Types of Low Vision Federal regulations define various degrees of visual impairment for legal and government purposes.

An eye surgeon who treats nearly every eye condition on a weekly basis, Daniel Ferguson, MD, explains, “A person is ‘legally blind’ if, even with corrective lenses, the vision in his or her ‘good’ eye is still 20/200 or worse. This means that he or she is only able to identify at 20 feet (or less) what a person with normal vision can identify at 200 feet. A person may also be declared legally blind if their field of vision is so narrow that they can only see an area a diameter of 20 degrees or less at one time (normal side vision spans at least 140 degrees—nearly half a circle).

“Legal blindness, however, does not necessarily mean total blindness. In fact, more than 90 percent of the estimated 1.4 million legally blind Americans have some residual vision, and this remaining vision can and should be used to its greatest possible potential,” says Daniel Paskowitz, MD, PhD, a local ophthalmologist with credentials from Harvard and Johns Hopkins.

A person may be defined as “visually impaired” if neither eye can see better than 20/60 (even with corrective lenses) or if they have abnormal color, night or side vision; double vision; or loss of vision in one eye.

A person who is unable to perform certain tasks because of visual impairment is usually defined as “visually disabled.” This disability is expressed in percentages, which are used by insurers, government agencies and courts to determine how much the person is disabled by the handicap. For example, total loss of vision in both eyes is a 100% disability of the visual system and 85% disability of the whole person. This quantification is necessary to receive workman’s compensation, insurance benefits, legal claims or government aid.

What Causes Low Vision?

Low vision may be the result of diseases, injuries, birth defects and other disorders that affect the eye and the visual system. The following are short descriptions of some of the more common conditions that cause low vision: Cataracts: “A cataract is the clouding of the normally clear lens inside the eye Vision>> page 45

November 2023 MHL 15

AGE WELL Nutrition

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16 MHL November 2023

More Than a Meal on the Menu

W

hen is the last time you enjoyed a meal with your aging loved ones?

Research shows that seniors who regularly dine with friends and family tend to eat more and make healthier choices. More importantly, most older adults say they feel happier and more fulfilled when eating with others.

“Sharing a meal is about so much more than eating food,” said Sierra Goetz, co-founder and operations manager at Tudor Oaks Home Care’s partner, the HomeCare Advocacy Network (HCAN). “If your senior has companionship during mealtimes, they’re more likely to be happy and healthy.

It’s also an important way to help them maintain their independence.”

October is Eat Better Together month – a great time to make mealtime plans that include your aging loved ones. Below are a few tips that could help you and your senior loved ones make the most of mealtime.

Try to eat at least one meal with your senior every week and, when possible, make it a family affair – bring the kids, grandkids and others who brighten your senior’s life.

When dining with older loved ones, set aside your phone and turn off the television. This will allow you to focus all of your attention on each other and great conversations.

Don’t rush. Take time to enjoy the meal and each other’s company.

Ask your senior to help with menuplanning, and encourage them to include their favorite foods.

Choose foods with nutritional value.

Your senior’s plate should look like a rainbow – bright colored fruits and vegetables are always a good choice.

Also be sure to include foods that are high in fiber and low in sodium.

To help maintain a healthy weight, help your senior eat the right amount food at mealtime.

The American Heart Association offers a guide to help you determine the appropriate serving size based on age and activity level.

Incorporate herbs and spices to make bland food tastier.

If time or distance limits your ability to be with your senior loved one, consider hiring a professional caregiver – someone who can help them prepare nutritious meals and, more importantly, sit down and enjoy the meal with them.

“We know that not all seniors have family members who are able to be with them for meals,” Goetz said.

“While our caregivers certainly can’t replace family members, they can assist with meal prep and provide the companionship that we know is so important.”

For more information about our companionship and meal prep services, as well as other ways we can help your senior loved one age safely in place, visit www.TudorOaksHomeCare.com.

Glow<< page 7 Mask which calms irritated skin, the Velvety Soothing Cream which relieves redness, and the Thirst Relief Rehydrating Mask which provides concentrated hydration. At your facial appointment, your esthetician will examine your skin and recommend a treatment customized precisely to your skin’s winter needs.

Avani Spa at The Abbey Resort on the shores of Lake Geneva, Wisconsin welcomes day spa, leisure, and group visitors. For more information, visit http:// www.theabbeyresort.com/spa or call 800-709-1323 to speak with a representative.

AGE WELL Healthy Heart

7 Exercises That Are Good For Your Heart The human heart is the hardest working organ in the body. Beating on average 72 times a minute, your heart pushes blood throughout your entire body delivering vital oxygen and nutrients to your bodily tissue.

And like any other muscle in your body, the more you work your heart, the stronger it will be. Any sort of movement can have cardiovascular benefits – even taking a relaxing 30minute walk.

These 7 exercises are especially effective for improving cardiovascular health: 1.) Running We all know that running is an excellent way to shed extra pounds, but it’s also great for your heart. Running intervals are a way to challenge your cardiovascular fitness. You want to work hard enough to spike heart rate levels and take minimal rest between intervals – 10-second spikes of intervals is a good place to start.

2.) Weight Training Resistance exercises increase your heart rate during reps and recover between sets. This also produces a different pattern of blood vessel responses than other types of exercise. When weight training, your muscles will ease the burden on your heart, giving your heart a little “break.” Healthy individuals should strength train two to three times a week to reduce their risk of chronic disease, lower blood pressure, improve blood circulation to limbs, and improve overall health.

3.) Swimming This is a wonderful option for those who experience joint pain in other forms of exercise. Swimming is lowimpact with multi-directional resistance. Swimming laps will not only ease joint paint, but it will also raise your heart rate while improving your muscular strength and tone.

4.) Playing Tennis Want a healthy heart? Play tennis!

Because of its aerobic style, tennis has many cardiovascular benefits. In

addition, tennis meets and maintains the maximum heart rate criteria (60% to 90%) that is ideal for aerobic conditioning.

Tennis will also improve the following: Speed Strength Flexibility Balance Coordination Muscle tone & strength 5.) High Intensity/Interval Training The cardiovascular impact of highintensity exercise versus light exercise has always been a subject for debate.

However, findings show that high-intensity workouts win.

Why are high-intensity workouts better for your heart? There are a few reasons – your heart rate is higher, your blood vessels are more dilated, and you burn more calories (and continue to burn more calories while at rest).

When it comes to heart health and exercise, short and intense are more effective than long and less intense.

6.) Yoga The practice of Yoga is one of the best stress relievers there is. A calm mind, body, and spirit means a healthier heart! More active styles of yoga, such as Ashtanga and Bikram, offer even more cardiovascular benefits.

Since they are a little more intense, these styles will elevate your heart rate more than traditional yoga.

7.) Cycling Cycling is a great exercise option for those who do not prefer running or high-impact training.

Studies have shown cycling 19 miles a week reduces the potential for heart disease by 50%. Cycling also increases your capacity to burn body fat to lose weight.

Your heart is your body’s lifeline.

Take care of it, nourish it, strengthen it, and love it. At Elite Sports Clubs, you’ll be able to participate in all of these activities and more all under one roof.

November 2023 MHL 17

THE WELL BEING

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18 MHL November 2023

Dr. William Dunbar, President of Midwest College

LIVE WELL Mindfulness

Meditation and Mindfulness: What You Need To Know

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Mindfulness programs for schools have become popular. These programs provide mindfulness training with the goal of helping students and educators manage stress and anxiety, resolve conflicts, control impulses, and improve resilience, memory, and concentration.

The mindfulness practices and training methods used in these programs vary widely. Studies on the effectiveness of school-based mindfulness programs have had small sample sizes and been of varying quality.

Why do people practice mindfulness meditation?

In a 2012 U.S. survey, 1.9 percent of 34,525 adults reported that they had practiced mindfulness meditation in the past 12 months. Among those responders who practiced mindfulness meditation exclusively, 73 percent reported that they meditated for their general wellness and to prevent diseases, and most of them (approximately 92 percent) reported that they meditated to relax or reduce stress. In more than half of the responses, a desire for better sleep was a reason for practicing mindfulness meditation.

What are the health benefits of meditation and mindfulness?

Meditation and mindfulness practices may have a variety of health benefits and may help people improve the quality of their lives. Recent studies have investigated if meditation or mindfulness helps people manage anxiety, stress, depression, pain, or symptoms related to withdrawal from nicotine, alcohol, or opioids.

Other studies have looked at the effects of meditation or mindfulness on weight control or sleep quality.

However, much of the research on these topics has been preliminary or not scientifically rigorous. Because the studies examined many different types of meditation and mindfulness practices, and the effects of those practices are hard to measure, results from the studies have been difficult to analyze and may have been interpreted too optimistically.

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hat are meditation and mindfulness?

Meditation has a history that goes back thousands of years, and many meditative techniques began in Eastern traditions. The term “meditation” refers to a variety of practices that focus on mind and body integration and are used to calm the mind and enhance overall well-being. Some types of meditation involve maintaining mental focus on a particular sensation, such as breathing, a sound, a visual image, or a mantra, which is a repeated word or phrase. Other forms of meditation include the practice of mindfulness, which involves maintaining attention or awareness on the present moment without making judgments.

Programs that teach meditation or mindfulness may combine the practices with other activities. For example, mindfulness-based stress reduction is a program that teaches mindful meditation, but it also includes discussion sessions and other strategies to help people apply what they have learned to stressful experiences. Mindfulnessbased cognitive therapy integrates mindfulness practices with aspects of cognitive behavioral therapy.

Are meditation and mindfulness practices safe?

Meditation and mindfulness practices usually are considered to have few risks. However, few studies have examined these practices for potentially harmful effects, so it isn’t possible to make definite statements about safety.

How popular are meditation and mindfulness?

According to a 2017 U.S. survey, the percentage of adults who practiced some form of mantra-based meditation, mindfulness meditation, or spiritual meditation in the previous 12 months tripled between 2012 and 2017, from 4.1 percent to 14.2 percent. Among children aged 4 to 17 years, the percentage increased from 0.6 percent in 2012 to 5.4 percent in 2017.

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LIVE WELL Nutrition

Food and Mood

I

n an individual’s lifetime, there are occurrences that lead to stress. Whether it’s due to relationships, work, financial situation, or other stressors, people spend time worrying. At times, stress can feel like a constant.

It’s easy to turn to food when feeling down. This is called emotional overeating, or eating to squash feelings of sadness, fear, anger, boredom, loneliness, and/or stress. It often comes in a form of binge eating, eating whatever is around, sometimes without even realizing it.

Not only is emotional overeating harmful when trying to lose weight, but it can quickly become a pattern that’s hard to break. For example, you feel stressed, so you turn to junk food. Then you feel guilty about it, and that leads you to emotionally overeat. The whole cycle starts over again. So how do you break free?

The following suggestions are from TOPS Club, Inc. (Take Off Pounds SensiblySM), the nonprofit weight-loss support organization, with a “Real People.

Real Weight Loss.®” philosophy that encourages its members to make lifestyle changes that last a lifetime.

Keep a food and mood diary Start writing down what you eat, when you eat, and how much you eat. Also

jot down how you felt before, during, and after you ate. As this becomes a habit, you may start to notice patterns between food and your mood. For example, you might see a common pattern of eating poorly after a long day at work.

Check in with yourself Before you reach for that bag or chips or bowl of ice cream, wait a few minutes. While you wait, be honest with yourself about how you’re feeling. What’s going on emotionally? This allows you to recognize why you’re eating and might help you to think twice.

Substitute eating for healthier habits One cause of emotional overeating is boredom. To nip boredom in the bud, try another activity to keep you busy. Read a book, go for a walk, call a friend, listen to music, or play with your pet.

Give yourself grace If you slip up and overeat, forgive yourself and begin again the next day. Think about how you might try to avoid a similar situation but be sure to focus on the steps forward you’ve already made. Give yourself some credit for trying to establish better eating habits.

Join a support groupLean on family and friends when you’re feeling down.

Most TOPS members feel supported by their fellow peers and attribute their weight loss to the support of their fellow chapter members.

About TOPS® TOPS Club Inc. (Take Off Pounds Sensibly) is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.®” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.

Today there are about 65,000 members, including men, women, and international members who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings. Online resources include news and information from the health and inspirational community, meal planning ideas, workouts, chapter resources, and more.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $49 per year in the U.S. and $59 annually in Canada, plus nominal chapter fees. Join TOPS, visit www.tops.org, or call 800932-8677 to learn more about TOPS and to find a local chapter.

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LIVE WELL Kindness

My Journey to Give Back to the Elderly

By Ester Milchtein, Volunteer Ombudsman In 2022 I applied to become a Volunteer Ombudsman to serve older adults living in long term care homes. I didn’t know Volunteer Ombudsmen and Ombudsmen existed until our family needed one.

The word Ombudsman (Om-budzman) is Scandinavian. In North America this has come to mean “helper,” advocate or “voice of the people.” In Wisconsin, the Ombudsman Program is administered by the State of Wisconsin Board on Aging and Long Term Care (BOALTC), and advocacy services are provided at no cost. The mission of the Long Term Care Ombudsman Program is to seek resolution of problems and advocate for the rights of clients with the goal of enhancing quality of life and quality of care.

Volunteer Ombudsmen are volunteers like me who work with residents and their family members to address concerns and complaints by providing support, education, and empowerment.

Volunteer Ombudsmen can assist residents by encouraging them to self-advocate or by providing a voice for those who cannot. A Volunteer Ombudsman meets with designated nursing home staff after each visit to share resident’s comments and observations. With resi-

dent permission, a Volunteer Ombudsman can report specific complaints to the nursing home staff for resolution.

A Volunteer Ombudsman also provides updates and referrals to the Regional Ombudsmen who are full-time employees of BOALTC. For many years my dear mother, of blessed memory, was assisted by an Ombudsman in another state. I am very grateful for all the meetings she attended, even when it was just to be a presence to show that my mother mattered. The Ombudsman was there to listen, support and to explain the federal laws, namely those laws that pertained to the rights of long-term care consumers. She was someone outside of the facility, rehab or hospital that could explain what we didn’t understand, and give an honest, down to earth explanation of my mother’s rights. An Ombudsman is someone who can be reached out to for assistance.

Being a Volunteer Ombudsman for the Board on Aging and Long Term Care is a privilege for me and really does make a difference in the lives of the residents served, as well as myself.​Anyone interested in applying to become a Volunteer Ombudsman can call 1-800-815-0015 for more information. http://longtermcare.wi.gov.

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November 2023 MHL 21

LIVE WELL Nutrition

Some Myths About Nutrition & Physical Activity

A

re you overwhelmed by daily decisions about what to eat, how much to eat, when to eat, and how much physical activity you need to be healthy? If so, don’t be discouraged because you’re not alone. With so many choices and decisions, it can be hard to know what to do and which information you can trust.

This information may help you make changes in your daily eating and physical activity habits so that you improve your well-being and reach or maintain a healthy weight.

Food Myths Myth: To lose weight, you have to give up all your favorite foods.

Fact: You don’t have to give up all your favorite foods when you’re trying to lose weight. Small amounts of your favorite high-calorie foods may be part of your weight-loss plan. Just remember to keep track of the total calories you take in. To lose weight, you must burn more calories than you take in through food and beverages.

TIP: Limiting foods that are high in calories may help you lose weight. The Dietary Guidelines for Americans 2015-2020 External link have estimated daily

22 MHL November 2023

calorie needs based on a person’s age, sex, and physical activity level.

Myth: Grain products such as bread, pasta, and rice are fattening. You should avoid them when trying to lose weight.

Loaf of whole-wheat bread Substituting whole grains for refined-grain products is healthier and may help you feel fuller.

Fact: Grains themselves aren’t necessarily fattening—or unhealthy–although substituting whole grains for refined-grain products is healthier and may help you feel fuller. The Dietary Guidelines for Americans 2015-2020 recommend consuming grains as part of a healthy eating plan External link. At least half of the grains you eat should be whole grains. Examples of whole grains include brown rice and whole-wheat bread, cereal, and pasta. Whole grains provide iron, fiber, and other important nutrients.

TIP: Try to replace refined or white bread with whole-wheat bread and refined pasta with whole-wheat pasta. Or add whole grains to mixed dishes, such as brown instead of white rice to stir fry. Check out ChooseMyPlate for more tips to help you add whole grains External link to your eating plan.

Myth: Choosing foods that are gluten-free will help you eat healthier.

Fact: Gluten-free foods are not healthier if you don’t have celiac disease or are not sensitive to gluten. Gluten is a protein found in wheat, barley, and rye grains.

A health care professional is likely to prescribe a gluten-free eating plan to treat people who have celiac disease or are sensitive to gluten. If you don’t have these health problems but avoid gluten anyway, you may not get the vitamins, fiber, and minerals you need. A gluten-free diet is not a weight-loss diet and is not intended to help you lose weight.

TIP: Before you decide to avoid a whole food group, talk with your health care professional if you believe you have problems after you consume foods or drinks with wheat, barley, or rye.

Myth: You should avoid all fats if you’re trying to be healthy or lose weight.

Fact: You do not have to avoid all fats if you’re trying to improve your health or lose weight. Fat provides essential nutrients and should be an important part of a healthy eating plan. But because fats have more calories per gram than protein or carbohydrates, or “carbs,” you need to limit fats to avoid extra calories. If you are trying to lose weight, consider eating small amounts of food with healthy fats, such as avocados, olives, or nuts. You also could replace whole-fat cheese or milk with lower-fat versions. Read about food portions and how much food is enough for you.

TIP: The Dietary Guidelines for Americans 2015-2020 recommend consuming

less than 10 percent of your daily calories from saturated fats. Try cutting back on solid-fat foods. Use olive oil instead of butter in cooking.

Myth: Dairy products are fattening and unhealthy.

Fact: Dairy products are an important food group because they have protein your body needs to build muscles and help organs work well, and calcium to strengthen bones. Most dairy products, such as milk and some yogurts, have added vitamin D to help your body use calcium, since many Americans don’t get enough of these nutrients. Dairy products made from fat-free or low-fat milk have fewer calories than dairy products made from whole milk. Learn more about the dairy group External link.

TIP: Adults should have 3 servings a day of fat-free or low-fat dairy products, including milk or milk products such as yogurt and cheese, or fortified soy beverages, as part of a healthy eating plan. If you can’t digest lactose, the sugar found in dairy products, choose fortified soy products, lactose-free or low-lactose dairy products, or other foods and beverages with calcium and vitamin D: Calcium—soy-based beverages or tofu made with calcium sulfate, canned salmon, or dark leafy greens such as collards or kale, vitamin D—cereals or soy-based beverages.

Myth: “Going vegetarian” will help you lose weight and be healthier.

A couple cooking vegetables Some research shows that a healthy vegetarian eating plan may be linked to lower obesity levels.

Fact: Some research shows that a healthy vegetarian eating plan, or one made up of foods that come mostly from plants NIH external link, may be linked to lower levels of obesity, lower blood pressure, and a reduced risk of heart disease.

But going vegetarian will only lead to weight loss if you reduce the total number of calories you take in. Some vegetarians may make food choices that could lead to weight gain, such as eating a lot of food high in sugar, fats, and calories.

Eating small amounts of lean meats can also be part of a healthy plan to lose or maintain weight. The U.S. Dietary Guidelines 2015-2020 have more information about including meat as part of a healthy eating plan External link.

TIP: If you choose to follow a vegetarian eating plan, be sure you get enough of the nutrients your body needs to be healthy. Read Healthy Eating Tips for Vegetarians External link for more information.

Not all vegetarians are the same.

The types of vegetarian diets eaten in the United States can vary widely. For example, vegans do not consume any animal products, including milk and eggs.

Lacto-ovo vegetarians eat milk and eggs along with plant foods. Some people have eating patterns that are mainly vegetarian but may include small amounts of meat, poultry, or seafood. Speak with a registered dietitian External link or health care professional if you are concerned about whether your eating plan is providing all of the nutrients you need.

Physical Activity Myths Myth: Physical activity only counts if you do it for long periods of time.

Fact: You don’t need to be active for long periods to get the amount of regular physical activity recommended in the Physical Activity Guidelines for Americans, 2nd edition External link, (PDF, 14.2MB) which is at least 150 minutes, or 2 hours and 30 minutes, of moderate-intensity physical activity each week. An example of moderate-intensity activity is brisk walking. You can spread these sessions out over the week and even do short, 10-minute spurts of activity 3 times a day on 5 or more days a week.

TIP: Find ways to build short bursts of physical activity into your day. While at work, take a 10-minute walking break or have a “walking,” rather than a “sitting” meeting, if work and schedule permit. Use stairs instead of an elevator or escalator. Get off the bus one stop early. Meet a friend for a walk, instead of a meal.

Myth: Lifting weights is not a good way to improve your health or lose weight because it will make you “bulk up.”

A woman using hand weights Do muscle-strengthening activities at least twice a week.

Fact: Lifting weights or doing other activities 2 or 3 days a week that may help you build strong muscles, such as push-ups and some types of yoga, will not bulk you up. Only intense strength training, along with certain genes, can build large muscles. Like other kinds of physical activity, muscle-strengthening activities will help improve your health and also may help you control your weight by increasing the amount of energy-burning muscle.

TIP: Using large rubber bands, or resistance bands, or doing sit-ups or household or yard chores that make you lift or dig, may help you build strong muscles.

Don’t just sit there!

Americans spend a lot of time sitting: at desks, in cars, and in front of computers, TVs, and other electronic gadgets. Break up your sitting time by getting up and moving around, even if it’s for only 10 minutes at a time. Those minutes will add up over days and weeks.

Come home to Outpost this Thanksgiving!

You won’t have to travel far to find the foods everyone enjoys. From naturally-raised turkeys to sparkling fresh produce, and made-fromscratch pies to ready-to-eat side dishes, you’ll find it all at your co-op!

4 stores in greater Milwaukee to serve you 24/7 online shopping • w w w . o u t p o s t . c o o p November 2023 MHL 23

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(Above) Judy and Bryon and (below) Chuck and Mary Jane enjoy their life at Steeple View.

Our spacious 1, 2 and 2 bedroom + den deluxe apartment homes start at $873 per month with a 90% refundable entrance fee required.

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12455 West Janesville Road, Muskego 414-525-5500 | steepleview.org | info@steepleview.org 24 MHL November 2023

including what Medicare covers and what it does not cover *Understand the risks you face as well as the options available to increase your financial security your priorities and choose from a brad array of products that best meet LIVE *Define WELL Energy your needs.

TRUE OR FALSE: Medicare Advantage and Medicare supplement Plans provide the same financial protection.

False. Medicare Advantage plans often feature a low monthly premium, but you incur out-of-pocket expenses for doctor visits and medical procedures. Medicare supplement plans generally feature higher premiums but the expenses for deductibles and coinsurance are often covered.

A No-Cost Option Isn’t Always the Right Decision Like a lot of people their age, an Iowa couple had their fair share of doctor’s visits.

Their Medicare supplement plan paid all the bills and the each paid a little over $150 a month for the coverage. But when they were approached about a Medicare Advantage plan that did not have a monthly fee, they jumped at the opportunity to save money.

What they did not realize was that, as a couple, the new plan would cost them nearly $10,000 a year in co-pays and co-insurance, plus additional out-of-pocket cost for some of their prescriptions!

As recalled by Joe and Ruthanne Heintz of West Des Moines, Iowa.

Improving Energy Naturally Be Smart.

Understanding the nature and scope of theSupplements unique risks you face in retirement is & Energy Boosting the first step in planning a secure retirement. The next step is identifying the range of

product solutions that best suit your needs. ciencies and a lack of energy, the most By: There Paige are Welsh, Clinical Nutritionist, virtually and endless number of complex product variations available, common nutritional deficiencies I see Naturopathic Practitioner so choosing the right one(s) can be a challenging task. You can simplify the task by Ifworking you arewith experiencing a lack of en- are B vitamins, vitamin D, iron, and an insurance representative.

C. Sometimes it can be tricky ergy, Insurance you do notrepresentatives have to acceptare it. helping We vitamin individuals understand the life and health to identify exactly what a person is low encourage people the root cause insurance needstooffind retirees.

They are experienced in the range of products available, in without the proper testing or analyof their lack of with energy energy and familiar thebecause complex features which make each product unique. Because sis.

For example, can be iron defiboosting supplements sometimes don’tthey can recommendyou they represent multiple companies, product solutions that are even help.

Additionally, there are many cient from a lack of iron, vitamin B12 best tailored to your unique situation. ways TRUE to naturally increase your energy and/or vitamin B6. Or, you may get OR FALSE: blood work done for vitamin D, and without the consumption of harmful Long-term care insurance is expensive. be within the medical range and told energyFalse. drinks or too the much Choosing rightcaffeine daily benefit and benefit period can help reduce longthat your vitamin D levels are just fine. and/or termsugar. care premiums to fit your budget. If you believe it fits your needs, another option However, the medical range is typiOne of be thetomost common complaints would purchase short-term convalescent care insurance. ng/mL, on. while the optimal I get from clients is theDecision lack of energy Making The Right Based Oncally The 20-100 Right Informati range of where a person best is they are suffering from. I often hear, “I Having just watched a friend exhaust her retirement savings onfeels long-term care for 60-80 ng/mL. As you can see, you mayfrom a only the energy to in getColorado my dailydecided it was time to protect her savings herhave husband, a woman be told like everything normal, but tasks done,fate. and Long-term then I’m spent.”

Unfor- seemed similar care insurance the rightlooks decision. that does not mean that you tunately, most ofshe my was clients justaware assume Although well of the advantages of long-termhave careideal insurance, levels and are functioning optimally. thatshe they arealways gettingconsidered older and that this her budget. After visiting with an insurance had it beyond Addressing Food Allergies or Sensitiviis just a part of theshe aging process. representative, learned that Well, simply was not the case.

I’m here tell you that this is the furThetorepresentative explained thereties are several ways to customize long-term Food allergies or can of his thest thing from the truth. her I have a clientbudget care policies to meet monthly requirements.

Shesensitivities adopted some also play a huge role in energy, or lack who just turnedand 80 and says her energy suggestions is now enjoying protection at monthly premium that fits her needs. thereof. including Food allergies or sensitivities is better now than it was 20 ago! purposes, This is an example foryears illustrative solution s that enable you may not always show up as a digesImproving Energy Naturally & Ento remain in your own home while receiving care. ergy Boosting SupplementsCommon Root tive issue; instead, it can affect your Be Secure. energy, cause brain fog, disrupt your CausesIffor a Lack of Energy you are like many individuals nearing, or in, retirement you are bombarded by sleep, and/or affect your mood. Food A lot solicitations of times with lack of energy mail foraMedicare related Insurance. These companies blanket thousands sensitivities can take up to 72 hours there also: the nagging mus- offering. of is individuals with the body same or product They have not met with you and they cle do fatigue, yawning between 1:00-3:00 after ingestion to show symptoms, not understand your needs. so identifying them can be difficult. in theInsurance afternoon,representatives sugar cravings,should a lack meet with you one-to-one to understand your Some of the most common food allerof situation, focus, disruptive brain fog, andYou an should needs and priorities. receive a thorough assessment of your gies or sensitivities I see in the clinic overall decreased quality of life. current insurance plans and findThis out what programs may be best for you. are wheat, gluten, dairy, soy, corn, pea is not For the way live! As a clinical moretoinformation contactnuAmerican Republic Insurance at (262) 523-1440 tritionist andwww.americanrepublic.com. naturopathic practitioner, protein, and eggs. Identifying your and visit my first thought when I hear someone specific food allergies or sensitivities complaining of these symptoms is to can make a huge difference in not only find the root cause issue of what is go- your energy but also your digestion ing on. Some of the most common root and overall health.

Addressing Adrenal Gland Imbalcause issues I find that lead to a lack of energy includes nutritional deficien- ance & Underactive Thyroid Next, about 90% of my clients who cies, food allergies or sensitivities, adreport a lack of energy have an imbalrenal gland imbalance, an underactive ance with their adrenals and/or thyroid. thyroid, and heavy metal or chemical Your adrenal glands and your thyroid toxicity. At Total Health, we have a vaare part of your endocrine system, also riety of tests we use to discover these known as the system that produces root cause issues, and how to fix them. hormones that regulate your energy, Addressing Nutritional Deficiencies

When it comes to nutritional defi-

Energy>> page 47

LIVE WELL Wellness

Nourish Your Spirit

Yoga for Every Body!

Living Well, Aging Well

R

esearch has found that individuals who experience a well lived life report a more positive attitude toward aging.

Later life can offer greater freedom to be who one is, express oneself and choose what is personally meaningful.

This search for personal meaning is at the heart of a well lived life. Living well means searching for and discovering our unique gifts and interests. It’s traveling that long, sometimes tangled path to develop those gifts and realize our full potential. Living well and aging well is about leaving our unique mark on this world and contributing to other’s well-being.

Making a positive impact, helping others, sharing one’s experiences, making a difference in one’s environment, shows a person that their own life matters. Living well is discovering and understanding that what we do, even the small, everyday things, really matter and add up to a life that is personally meaningful.

Creating a positive impact, creates a positive outlook on life. Past research has always found a link between an upbeat mental state and improved health, including lower blood pressure, reduced risk for heart disease, healthier weight, better blood sugar levels, and longer life.

Even though research had suggested an association between positive emotions and health, it didn’t reveal the underlying mechanisms. Now, by using brain imaging, neuroscientists have found that positive emotions can trigger “reward” pathways located deep within the brain, including an area known as the ventral striatum.

In contrast, negative emotions, light up the brain region known as the amy-

gdala, which plays a role in fear and anxiety. Research showed that there was a big difference among people in how quickly or slowly the amygdala recovered following a threat. Those that recovered more slowly were more at risk for a variety of health conditions compared to those who recovered more quickly.

Among those who appear more resilient and better able to hold on to positive emotions were people who have practiced various forms of meditation and mindfulness and self-reflection (thinking about the things you find important, that make your life meaningful), which suggests that people can develop the skills needed to make positive, healthful changes.

This is tremendously important. Typically, when given health advice, such as telling couch potatoes to get more active, inactive adults become defensive and come up with reasons why the message doesn’t apply to them. Brain imaging found that if people reflect on things they value before they receive the health message, then their brain’s reward pathways are activated and they are more receptive to the message, i.e. the couch potatoes were much more likely to get moving! This research has shown that we can open the brain to positive change and help people achieve their health goals.

Being open to positive change is a key to emotional wellness. It’s easy to feel that emotions just happen, kind of like the weather. But now research suggests that we can have some control over which emotions we experience.

And research has shown that having a positive mindset can help improve our physical health.

Well>> page 43

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November 2023 MHL 25

A POSITIVE GUIDE TO THE NEXT PHASE OF LIFE

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26 MHL November 2023

Social Enrichment Plays An Important Role In Brain Health

Human beings are social creatures and we thrive on cooperation and relationships with others. Research demonstrates that being socially connected is associated with better brain health. Socially active people maintain their independence longer and display less physical limitations. Preserving memory, decreased cognitive decline and improved thinking abilities are a few more benefits to being socially connected. Many social activities challenge us physically and mentally which adds to our overall wellbeing and brain health.

Research shows that stress and negative emotions raise cortisol levels, which can be harmful to brain cells. Positive social interactions can lower stress hormones (cortisol) and elevate our happiness.

Social activity can provide us a sense of purpose that keeps us engaged in communities and groups. This is particularly important for those who have left the workforce after having their occupation be their primary source of social engagement.

Socially active people keep themselves from disengaging in life and remain more physically active. Research demonstrates that people who disengage from life’s activities are more likely to experience declines in their health and ability to adequately care for themselves.

Try these tips to help you expand your social circle: • Accept invitations as much as possible.

• Set a goal for yourself to start up a conversation with someone new each week.

• Join a church or community group that will allow you to get together with others regularly. (Lunch anyone?)

• Attend free community events such as music in the park, farmers markets or better yet volunteer at your local food pantry, library, senior center or school.

The bottom line is, being socially active is a good for the body and the brain.

What will you do this year to improve your social wellbeing?

For more information please call 414.639.4213 ir visit StCam.com.

November 2023 MHL 27

Caffeine may improve various aspects of brain function including mood, attention, and general mental function.

Meghan’s Memory Minute: Food for Thought

How to Boost Your Brain

L

ooking for an easy way to boost your brain and memory? Certain foods are good for your brain and can help keep this vital organ healthy as well as assist in improving memory and concentration.

Grab a cup of coffee and find out more!

Coffee. The caffeine and antioxidants in coffee can support brain health. Caffeine may improve various aspects of brain function including mood, attention, and general mental function.

Blueberries. Blueberries provide many health benefits. They have anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. In fact, some antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells.

Dark Chocolate. This treat has brain boosting flavonoids, caffeine, and antioxidants. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory and researchers believe these compounds may enhance memory and slow age-related mental decline. And chocolate has mood boosting effects!

Of course, adhere to the old adage, everything in moderation, but see how you can incorporate these easy to try foods into your snacks for an added brain boost.

For more information visit lumiamequon.com or call (262) 235-5455.

Assessing Changes in Memory and Function Older man and his daughter looking sadIf you do not see an aging friend or relative often, changes in his or her health may seem dramatic. In contrast, the primary caregiver might not notice such changes or realize that more help, medical treatment, or supervision is needed. Or, the primary caregiver might not want to accept the fact that the health of his or her spouse or parent is failing. Sometimes a geriatric care manager or other professional is the first to notice changes.

For families dealing with Alzheimer’s disease or another dementia, it can be easier to cover for the person—doing things for him or her, filling in information in conversations, and so on—than to acknowledge what is happening.

As a caregiver, you can provide support by helping an aging friend or relative get the care they need.

A few good questions to help you start the conversation with the primary caregiver are: If you thought there might be a change in Aunt Joan’s condition, whose opinion would you seek?

I didn’t notice Dad repeating himself so much the last time I was here. Do you remember when it started?

Some changes may not be what you think. Occasional forgetfulness does not necessarily indicate dementia. Before you raise the issue of what needs to be done, talk to your parent and the primary caregiver about your concerns.

Try not to sound critical when you raise the subject. Instead, mention your particular worry, for example, “Mom, it looks like you don’t have much food in the house—are you having trouble getting to the store?” and explain why you are asking. Listen to what the primary caregiver says about the situation and whether he or she believes there are problems.

Discuss what you think could be done. For example, you could ask: Would you like me to arrange to have groceries delivered on a regular basis?

Do we need to get a second opinion about the diagnosis?

Can you follow the medication schedule?

Would you like some help with housework?

Try to follow your suggestions with practical help, and give specific examples of what you can do. For example, you might arrange to have a personal or home health aide come in once a week. You might schedule doctors’ appointments or arrange for transportation.

In some cases, you may have to be forceful, especially if you feel that the situation is unhealthy or unsafe. Do not leave a frail adult at risk. If you have to act against the wishes of your parent or the primary caregiver, be direct and explain what you are going to do. Discuss your plan, and say why you are taking action.

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28 MHL November 2023

Explore For A Fulfilling Retirement Lifestyle

M

ost people have some kind of lifestyle vision for retirement. Unfortunately, without proper planning their dreams won’t always become a reality as they enter the encore time of their lives, says Michael Bivona, a certified public accountant who retired almost 20 years ago.

“I had a simple plan: When I stopped working I planned on living on my 42foot Chris Craft cruiser with my wife, Barbara, which was a very pleasant pastime during my busy working years,” he says. “But, after a few weeks, as we tried to make our dream a reality we found that we were bored out of our minds.

“Pre-retirees and retirees are rightly concerned about whether they can afford retirement. But not having enough to do is another kind of deficit that is frequently overlooked until it’s too late,” says Bivona, author of the book “Retiring?

Beware!! Don’t Run Out of Money and Don’t Become Bored” (www.michaelbivonabooks.com).

He offers possible avenues to explore for a fulfilling retirement lifestyle.

•Develop a social network with senior civic centers. Civic centers, which usually have a department dedicated to the betterment of the senior citizens who live in their areas, can be found in almost every municipality in the United States. These centers offer a wide range of activities.

Additionally, the following online search, “Fun Activities for Senior Citizens,” offers a nice list of activities and associated details that can be explored prior to retiring.

•Try on a pair of dancing shoes. For some, the thought of dancing may elicit a strong sense of aversion, but you may want to try it anyway. The benefits include exercise, coordination and possibly enjoying a romantic hobby with your spouse or others. Dancing is a beautiful art form that gives participants something with which to challenge themselves, Bivona says. A goal-oriented mindset is a healthy one especially when approaching the encore years.

•Make the most of your travels. Traveling

is a common bucket list item for most retirees. Of course, it’s going to cost you. That’s why this is a subject that perfectly combines the two great concerns for retirement: money and purpose, both of which can be maximized with “research, research, research, Bivona says. You might even parlay traveling with another interest, such as your family history.

You may learn about your roots at www.Ancestory.com, and then visit areas based on your research.

Or, you may be more interested in stretching your dollar. There are many cost effective deals to be had by researching your heart’s desire on the internet.

•Stay sharp and keep learning. The mind is much like the body: If you don’t use it you will accelerate the process of losing it. Building bridges to new adventures is the key to maintaining your mental acuity and increasing your vitality. There are an abundance of educational courses developed for seniors to keep them exercising their mental prowess.

Remember, if you started working in your twenties and retire in your sixties, there’s a good chance you’ll spend as many years in retirement as you did working. So building bridges to what you want to do in a rational manner for your encore years is imperative if the last phase of your life is to be enjoyable for you and your love ones.

About Michael Bivona Michael Bivona, (www.michaelbivonabooks.com), a certified public accountant, retired from the accounting profession and the computer-enhancement industry.

He is an award-winning author and the recipient of the prestigious Long Island University Distinguished Alumni Award, 2007.

Among his books published are Business Infrastructure in a Computer Environment and Traveling Around the World with Mike and Barbara Bivona-Part One.

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Discover the Advantages of Tudor Oaks Senior Living Community!

Located on a large, beautifully landscaped campus, Tudor Oaks is a unique retirement community for today’s seniors seeking a comfortable retirement lifestyle in a home-like atmosphere, filled with new opportunities and experiences.

Tudor Oaks offers...

■

Independent Living

Luxury apartments with attached heated garages

■

Assisted Living

Style-smart, charming private apartments

■

Skilled Nursing

Quality Care 24/7

■

Rehab Stays

Private room/bath, TV, Phone, WiFi

■

Memory Care

Personal suite with private bathroom

■

Respite Stays

Private Room, up to 28-day stay

Call 414-529-0100 for a tour or visit www.TudorOaks.net for a fly-thru video tour of our community.

Tudor Oaks Senior Living Community S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 • TudorOaks.net

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

30 MHL November 2023

Differences Between Mild Forgetfulness and More Serious Memory Problems Chances are you’ve walked into a room and forgotten why you went there. And misplaced your keys or eyeglasses at least a few times. Many people worry about these memory lapses.

They fear they’re heading toward a serious condition like Alzheimer’s disease, an irreversible brain illness.

Occasional forgetfulness is a normal part of life that becomes more common as we grow older. In most cases, it’s no cause for alarm—unless it begins to hamper daily activities. Forgetting where you left the car keys is one thing; forgetting what they do is quite another.

What is mild forgetfulness?

It is true that some of us get more forgetful as we age. It may take longer to learn new things, remember certain words, or find our glasses. These changes are often signs of mild forgetfulness, not serious memory problems.

See your doctor if you’re worried about your forgetfulness. Tell him or her about your concerns. Be sure to make a follow-up appointment to check your memory in the next 6 months to a year. If you think you might forget, ask a family member, friend, or the doctor’s office to remind you.

What can I do about mild forgetfulness?

You can do many things to help keep your memory sharp and stay alert. Look at the list below for some helpful ideas.

Here are some ways to help your memory: • Learn a new skill.

• Volunteer in your community, at a school, or at your place of worship.

• Spend time with friends and family.

• Use memory tools such as big calendars, to-do lists, and notes to your-

self.

• Put your wallet or purse, keys, and glasses in the same place each day.

• Get lots of rest.

• Exercise and eat well.

• Don’t drink a lot of alcohol.

• Get help if you feel depressed for weeks at a time.

What is a serious memory problem? Serious memory problems make it hard to do everyday things. For example, you may find it hard to drive, shop, or even talk with a friend.

Signs of serious memory problems may include: • Asking the same questions over and over again • Getting lost in places you know well • Not being able to follow directions • Becoming more confused about time, people, and places • Not taking care of yourself—eating poorly, not bathing, or being unsafe What can I do about serious memory problems?

See your doctor if you are having any of the problems listed above. It’s important to find out what might be causing a serious memory problem.

Once you know the cause, you can get the right treatment.

Every day, you have different experiences and you learn new things. Your brain cannot store all of that information, so it has to decide what is worth remembering. Memory is the process of storing and then remembering this information. There are different types of memory. Short-term memory stores information for a few seconds or minutes. Long-term memory stores it for a longer period of time.

Memory doesn’t always work perfectly. As you grow older, it may take longer to remember things.

It’s Not Just About the Chandelier

D

Lauren O’Desky, CSA id you know there are over five hundred senior communities in the metro Milwaukee area alone?

Looking for the “right” community is daunting, as no two are alike. It’s hard to match apples to apples when communities have different cultures, amenities, and care philosophies.

When selecting a community, touring, talking to the staff, mingling with residents, and sitting and observing your surroundings are really important.

The amenities and offerings visible when touring a senior community are easy for a family to assess. What is important, but not always visible, however, is the quality of care that you or your loved one will receive from that community’s caregivers and staff.

So what do we look at when looking for a care-giving environment for our loved ones or ourselves?

It’s certainly not the chandelier or the carpet. A pool, diverse activities and sprawling amenity lists are certainly wonderful to have, and can add to the experience in any community, but they do not always equal better care.

Culture begets staff longevity.

Longevity of the staff is one of the most important predictors of superior caregiving in a senior community. Although there are no official studies to date, we do know that there is a direct correlation between satisfied caregivers and satisfied residents.

We are only in the beginning of a caregiver crisis that will worsen as baby boomers are getting older and birthrates and mortality are dropping. There are just not enough people to care for our aging population that have the passion and desire to do the work involved.

There is not one senior community that doesn’t experience some level of turnover. A low-turnover senior community typically has created a supportive environment for the staff where they are encouraged to take the time to get to know the residents and their families.

Longevity of the staff is directly related to the culture of the employer and implemented by their managers. Do caregivers feel heard by their superiors when they have an issue? Are they being brought up through the ranks and mentored?

Are they being exposed to continuing education? Do they feel valued and appreciated?

Caregiving is one of the hardest jobs out there, and many times, it’s thankless.

Caregivers attend to physical and emotional needs, and are valued companions, friends and historians.

Care staff are the people who hold our mother’s hands when she says goodbye to the home where she raised her children. They are the people who make sure our husband’s physical care needs are met with dignity and compassion. They are the people who redirect our grandparents, sisters, and friends when their dementia has caused them to be scared or upset.

The culture and mentorship that a senior community provides for their caregivers and staff create an environment based on support, and will lead to employee longevity. This longevity will aid in establishing vital relationships between caregiver and care recipient, regardless of the care recipients’ ability to participate. Longevity nurtures consistency, which ensures better care and better outcomes.

Whether you choose to tour with a Certified Senior Advisor or not, here are a few things to consider when looking at care for you or your loved one.

Longevity of the staff - not just the caregivers, but also managers, cooks, and cleaning staff. Keep in mind how long the community has been around, and that some level of turnover is normal even in the best places.

Ratio of caregivers to residents; this could change as acuity of the residents’ need changes.

Chandelier>> page 33

A senior living community where I can be

free to be. livingwesterly.com November 2023 MHL 31

Love, Wisdom And Gratitude

The Second Half Of Life

I

n the footsteps of the late cultural anthropologist Angeles Arrien, I want to share some thoughts on aging through the second half of life.

As my 60th birthday approaches this year, I have been struck by people’s aghast reactions to my age when I tell them how old I’ll be. My patients younger than 60 appear apologetic or in disbelief that I am ‘so old’, and many seem frightened about my age when they proclaim, “I hope you don’t retire soon.” I tell them that I have no interest in ‘retiring from doing what I love and loving what I do’. It is curious as to how conditioned we are to not embrace aging and to actually fear and loathe it. I have always wondered why this is so in the Western world. For as long as I have lived in the West, this collective attitude towards aging has not changed. Youth is honored, the elderly are invisible and most fight against getting old and passing through sacred gateways

that are filled with wisdom and consciousness. I refuse to relate to myself and my aging process through society’s fearful and disrespectful attitude towards it.

I find it lacking in love, wisdom and gratitude.

Now more than ever, our country is suffering from a crisis of character. Dr. Arrien’s perspective is that the second half of life offers us the tremendous possibility to correct this, to heal weak-heartedness and recapture courage. This time of life avails to us richness, beauty, texture, depth, integrity, authenticity and character. By the time we are sixty, most of us have survived tremendous suffering and can finally integrate and incorporate the meaning and wisdom we have distilled from the initiations and gateways our suffering has facilitated.

In our culture we have very few models and maps, and no healthy context for aging, in fact there is no cultural guidance to navigate the second half of life. As people age in our society, they become afraid of their aging process and engage many strategies to not look old and deny the sacred gateways that aging offers.

This is not helpful to any of us, as rejecting who we are as we age is the rejection of our natural life process. In fact, the elderly find themselves becoming more invisible as they age. They feel patronized and talked down to and treated as though they are unintelligent and deaf. I hear about these experiences daily from my patients, observe this in society and also in the media’s portrayal of the elderly.

This is an area where I feel I can make a significant contribution 7 (as we all should), as I join the billions in the Western world, who are aging through unmarked gateways with little to no guidance on how to treat and nourish our bodies and psyches to be able to embody the wisdom and grace as well as the ability and desire for mentoring we carry into our older years.

We have a golden invitation to restore and model a depth of character as we age.

The three tasks of the second half of life,7 according to Dr. Arrien are: 1.How can we mentor and share what we have learned and pass on our wisdom to the younger generations? How can we foster the gifts of others?

2. How can we foster intimacy in our relationships? How can we heal our relationship with ourselves and our True Nature? And, how can we revive intimacy with ourselves and others?

3. How can we foster creativity, remain inspired and continue learning? How can we teach others how to live and die well?

At the end of the day, we can only fulfill these tasks if we are dedicated to living authentically and choose to depart from societal values and modes of behav-

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32 MHL November 2023

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ing in favor of being who we truly are. In my medical practice I have found that my aging patients need guidance to make lifestyle choices 7that foster health in their aging bodies. Habitual (unhealthy) choices normalized by society that carry momentum from earlier years don’t work well for our aging bodies. The unhealthy consequences 7 of these choices result in many of our current co-morbidities that cause tremendous suffering at so many levels. Our society does not value health or consciousness, let alone aging consciously. As our body ages, the many layers of who we are - biochemical, psycho-spiritual and emotional become more sensitive to insult and manifest as symptoms and diseases much faster than when we were younger. It is as if with aging, the instrument of our body becomes more attuned and aligned with choices that support and nourish cellular and psycho-spiritual health. So, our task is to learn how to reclaim our health as we age, gracefully guiding others to do the same. This is the only way to elevate healthy aging to its highest value. This is dreadfully neglected in the Western world. It is time we transform this. So, as I turn 60, I am proud and grateful to be arriving at this sacred threshold of ‘elderhood.’ 7 I for one never want to stop learning and teaching how to move through life with a dedication to integrity and truth, a commitment to health and a deep reverence for my life process.

Mine has been a very difficult life so far, with tremendous periods of suffering, isolation and separation, but where I stand today, I can honestly say that I would not trade any of it for what I have learned from deep suffering. It has left in me a depth of wisdom and deepened and redefined for me the meaning of healthy and authentic love. It has awakened more empathy and compassion in me towards others, and has also added a level of meaning, stripping any superficiality or societally upheld values from my core sense of self.

I am deeply grateful for having learned how to align with my True Nature through intensely painful experiences, and to finally feel comfortable having individuated from unhealthy collective norms. My appreciation for the beauty and soulfulness I experience in doing what I love and being who I am, and finally having the ability to choose to participate only in respectful and authentic relationships, is a gift beyond words, a gift earned over the years through difficult and painful gateways.

I have also learned that even when the problems and sorrows of the world seem overwhelming, it is important to remember that in every moment we have a choice to add beauty and kindness to our world, and yes, it does matter. Every bit of it matters, and it makes a profound difference in our life and in the world at large. I think deep inside, we all long to live in a world like this. Written by Dr.Rose Kumar.

Be Confident in Your Coverage.

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Chandelier<< page 31 What kind of initial and ongoing training is required of the staff?

What is the procedure to follow when a family has a complaint? Knowing how to address an issue, and to whom, is imperative.

Visit the community on the scheduled tour date and then a few times unannounced, at different times of the day. Keep in mind that it is commonplace for people to take naps and rest, especially after lunch and before dinnertime.

Sit and observe the interactions and the “feel” of the place and relating among people.

Ask about background checks and other testing employees must go through.

Bring your loved one to a meal and participate in an activity as part of the decision process.

There are many lists you can find about “what to look for” in a senior community but at the end of the day, if you’ve done your due diligence, you “feel” it when you find the right place for yourself or your loved one. Trust that with eyes wide open.

For more information contact Oasis Advisors at www.oasissenioradvisors. com/milwaukee or call 262-287-9096.

When you decide you’d rather live in a community than age in place at home, the next step is choosing the right place. The choices are many and include independent living, assisted living, memory care and a continuing care retirement community or a life plan community. Asking yourself these questions will help you make up your mind about which community is the right choice for your needs.

When you’re seeking out a retirement home, it’s essential to keep in mind there are various types of retirement communities. Some common community types include active adult 55+ communities for home buyers, senior independent living apartments, assisted living homes (or personal care), nursing homes for skilled nursing care, memory care community, and life plan communities (also known as continuing care retirement communities).

November 2023 MHL 33

Building a Timeline for Moving into a Senior Living Community

F

or an aging parent, making the transition to move into a senior living community can be challenging, especially if that person lived in the same place for many decades. But with the proper planning, the experience can go very smoothly. Senior living communities offer beautiful living accommodations, delicious meals, great amenities, and engaging

activities.

As you think about the physical logistics involved in moving an older parent to a senior living community, here are some helpful ideas about breaking the process into a timeline.

8 Weeks Before Most seniors have accumulated many possessions over the years, and one of the most important steps in the moving process is to pare down your loved one’s belongings as much as possible by eliminating unwanted or unneeded items. Focusing on downsizing is also the perfect time to recall and share many wonderful family memories. Reminiscing about past experiences together will help your parent lessen

any anxiety that they might be feeling.

6 Weeks Before Contact family members to come pick up any items that they want to keep from your parent’s home. Because you will be on a tight time schedule, it’s important to give them a deadline, so you can continue the moving process in an orderly fashion.

For items that are leftover, arrange for them to be donated to a local consignment or thrift store, as they are bound to be useful to someone else.

This is also a good time of change your parent’s mailing address, as well alert their doctor, cable company and utilizes about the move.

No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today!

Find a Community 4 Weeks Before By this point with the move only a month away, you should know exactly where your loved one’s living space will be in the community. Get the dimensions of their new apartment so you can plan for what furniture, art work, electronics and other items to bring. Decorating ideas can be considered during this time as well.

1 Week Before With only one week to go, be sure to gather all important documentation that your parent will need such as wills, medical records, power of attorney documents, financial records, birth certificates, military records or passports.

Also, be sure to pack an “essentials” bag with everything that they will need upon arriving at the new community. This should include several days’ worth of clothes, toiletries, medication and other important items that they will want to access right away.

Moving Day After a great deal of planning, moving day will finally arrive. Be prepared that it might be an emotional experience for your loved one and all involved family members. Even though moving to a senior living community is a very positive and life enhancing thing to do, it might be tough for your loved one to face the fact that one chapter of their life is closing, even though a new one is about to begin.

It’s always very important to be patient, understanding and supportive to your parent, but especially at this critical time.

Welcoming Them to Their New Home!

When your loved one arrives at their new home at the senior living community, you can rest assured that they will be warmly welcomed by everyone, including staff members and fellow residents. These communities do a great job of making a new person feel at home and acquainting them with their new surroundings. Your parent will be making new friends from the very first day!

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Ǥ November 2023 MHL 35

Freedom to Live Well

®

Senior Living Communities Serving Southeastern Wisconsin Turn to Presbyterian Homes & Services, a trusted provider of senior living experiences for over 65 years, and enjoy the freedom to live well.

Stair Crest – Opened May 2023

Avalon Square

Dickson Hollow

S67W14765 Janesville Road Muskego, WI

222 Park Place Waukesha, WI

W156N4881Pilgrim Road Menomonee Falls, WI

414-367-2400 StairCrest.org

262-446-9300 AvalonSquare.org

262-599-8300 DicksonHollow.org

Fairway Knoll

Kirkland Crossings*

Towner Crest

N112W17500 Mequon Road Germantown, WI

700 Quinlan Drive Pewaukee, WI

1205 East Lisbon Road Oconomowoc, WI

262-735-7900 FairwayKnoll.org

262-695-5800 KirklandCrossings.org

262-468-2300 TownerCrest.org

Contact Us for a Tour!

PresHomes.org Townhomes* | Senior Apartments | Assisted Living Apartments | Memory/Specialty Care Residence Equal housing opportunity. All faiths welcome. © 2020 Presbyterian Homes & Services 10/23

The 5 Essential Elements Of Healthy Aging The later decades of your life can be among the most rewarding. You have more free time to devote to hobbies and people that make you happiest. You may be blessed with the joys of becoming a grandparent. You have more wisdom, patience, and confidence than you did when you were younger. And you have the perspective to know not to take any of it for granted.

It’s important to keep your body and mind healthy to enjoy these years to their fullest. The key to healthy aging is maintaining a healthy lifestyle. There are five essential science-backed elements to living a healthy lifestyle at any that any age, which continue to serve as a strong foundation for health and daily well-being as we age.

The 5 essential elements of healthy aging are: Diet Many Americans consume far more sodium, sugar, and fat than they should, but following a healthy diet can become even more challenging as we age. Make sure your diet is largely composed of whole foods, including vegetables, fruits, whole grains, and good sources of protein. If cooking for yourself becomes an obstacle, take advantage of your senior living community’s dining room. The menus are created according to nutritional guidelines and will help you maintain a balanced diet.Exercise

Regular exercise is one of the most important elements of physical and mental well-being at any age. And contrary to popular assumption, it only becomes more important as we get older. Maintaining your physical fitness will help you retain independence, prevent injury, and can provide relief from chronic illnesses such as arthritis and diabetes.If you don’t already have a fitness regimen, read our tips for how to start an exercise routine after age 60.

Relationships Loneliness is among the biggest dangers to your health — especially later in life. Social isolation increases risk for depression, anxiety, dementia, and even early mortality. Maintaining an active social life can certainly become more challenging as we age, but that just means it’s even more important to make this area of your life a priority. Set up weekly calls or visits with family members, go on walks or get meals with friends, and find ways to get involved in your community.

Mental Stimulation Some people assume that cognitive decline is a natural byproduct of aging, but that doesn’t have to be the case. Practicing good habits for your cognitive health can prevent Alzheimer’s and dementia, improve memory, and minimize those pesky “senior moments.” The good news is that following the other four essential habits of healthy aging will naturally support brain health. In addition, find ways to keep your brain active every day. Try new things, learn a new skill, read books, play games, and engage in meaningful activities like volunteering.

Sleep Yes, sleep is an essential part of a healthy lifestyle! Sleep is restorative; while you’re catching Z’s, your body repairs any cellular damage that occurred during the day and reboots your immune system. A good night’s sleep also supports memory, mood, and concentration. Older adults who don’t get enough sleep are more susceptible to depression, memory loss, nighttime falls, and infection.Insomnia becomes more common as we age. To make sure you’re getting good quality sleep, build a healthy sleep routine and stick to it. Go to bed at the same time every day, keep your bedroom as dark as possible, and avoid caffeine and alcohol in the evening.

If you’re struggling with any of these five elements of healthy aging, ask for help. Talk to your doctor about any concerns you have about your health, reach out to the staff in your community, or confide in a trusted friend or family member. The most important thing to remember about aging is that none of us should do it alone. Take advantage of the support systems around you and ask for help when you need it.

November 2023 MHL 37

Health Benefits Of Friendship Research shows that good pals can benefit your mind and body.

M

any older adults find their social circle getting smaller for reasons beyond their control. A friend might retire and relocate to live closer to their grandchildren. Others retire and move to a warmer place or a destination they’ve always enjoyed visiting.

H Research has revealed that people (especially seniors) who have a close group of friends - or even one friend - tend to live longer than people that don’t. This is because they have healthier minds and are less prone to mental health problems, are more likely to survive serious illnesses like cancer and heart problems, and get fewer colds. Of all the benefits that friendship offers, the mental health ones are the most vital One of the benefits of having friends is a stronger immune system.Whether you’re sharing laughs over a cup of coffee or leaning on each other for support in tough times, good friends always seem to be there when we need them most. Lucky for us, evidence shows that this loyalty can have powerful positive effects on our health. In fact, studies have linked close friendships to the following physical, mental, and emotional health benefits: Continue reading to learn more about what research reveals about these ben-

efits of having friends at any age.

1. Stronger immunity Experts found a link between social support from friendship and the immune system. People with good friends tend to have stronger immune systems and anti-inflammatory responses that can lead to quicker wound healing and reduce the risk of illnesses, including cardiovascular disease, arthritis, and some cancers.

2. Lower stress Researchers believe that friendship also plays a role in the way the body processes stress. When you spend time with your pals sharing what’s on your mind, your body may produce less of the stress hormone, cortisol, which can have a calming effect.

Check out these simple stress-relieving activities for adults that you can try today.

3. Improved self-confidence Supportive friends can help us feel more confident by offering praise, reassurance, and a hand to hold when we’re feeling unsure. Being there for each other in this way can help to develop a lifetime of gratifying companionship.

4. Increased happiness To find a little more joy in your life, turn to your happy friends. Studies have shown that socializing with happy people can rub off on you. Research also says that you can amp up your happiness quotient by actively building friendships instead of waiting for them to come to you.

5. Better overall health Medical professionals believe that meaningful friendships promote overall healthy habits because they can encourage us to swap harmful habits for healthier ones. Whether it’s a better diet, more exercise, or permission to take a welldeserved break, our friends’ influence can help lower the risk of many health problems, including high blood pressure, obesity, and depression.

Looking for more ways to improve your health? Stock up on these hearthealthy foods.

Embracing a rich social life can be good for your health throughout your life cycle. If you’re fortunate enough to have a dependable circle of friends – hooray for you! If you’re looking to foster new relationships, consider attending community events, volunteering, joining a faith community, or starting a new hobby where you can meet new people. No matter your age, you can always reap the many benefits of having good friends.

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November 2023 MHL 39

Independent, Senior Communities Live your best life! Call for a tour today!

Alta Mira II

Menomonee Falls - 55+

262-719-3884

Alta Mira II offers one & two bedroom apartment homes for those 55 & older.

Alta Mira II is a non-smoking community that was constructed with special features for those who may be deaf or hard of hearing. Alta Mira II offers an array of amenities and social activities for its residents. Income restrictions apply.

Bell Tower Place

Franklin - 55+

414-254-8410

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

Cedar Glen

Wawautosa - 55+

262-719-3884

Cedar Glen offers spacious one & two bedroom apartment homes centrally located in Wauwatosa, just 10 minutes from all of your shopping & dining needs. A variety of activities, 24-hour emergency maintenance and on-site management allow for the independent lifestyle you deserve!

Income restrictions apply.

Granville Heights

Milwaukee - 55+

414-357-6740

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

High Grove

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414-541-3333

High grove offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior ŸNj E ĶOŸŘɴʰ Ŏ ǣǼsNj Es_NjŸŸŎ ɠÞǼÌ ɠ ĶĨ˚ÞŘ OĶŸǣsǼ Ř_ ʩNjsƼĶ Osǣ ÞŘ ǣsĶsOǼ Ƽ NjǼŎsŘǼǣʳ Our non-smoking community is the perfect place to call home.

Hill Crest*

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414-541-3333

Hill Crest, located on the Woodland Ridge Campus offers centrally located one adn two bedroom apartment homes fo rthe independent senior. In close proximity to all of your shopping, dining and entertainment needs, our social activities will have your social calendar full year-round. Income restrictions may apply.

Crest View*

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414-541-3333

Located on the Woodland Ridge Campus adjacent to the Towering Woods Nature Conservancy, Crestview offers one & two bedroom apartment homes in a non-smokin, pet-friemdly (restrictions apply) community. Enjoy an indepdendent lifestyle with 24-hr. emergency maintenance available.

Income restrictions may apply.

We invite to take a tour at any of our Horizon managed properties 40 MHL January 2023

www.horizonseniorhousing.com

Daily Habits To Keep Your Brain Sharp as You Age

W

e hear often that keeping our brain sharp as we age is important for maintaining overall health and cognitive function. But what exactly is cognitive function? It’s the mental processes our brains use to think, learn, understand, remember, and solve problems. These functions include attention, perception, memory, language, problem-solving, and decision-making. “In simpler terms,” says Jon Bain, Owner/GM of Right at Home Milwaukee-Waukesha, “cognitive function is the way our brain helps us make sense of the world, process information, and interact with our surroundings.”So, the more often we do things that truly engage our mental abilities (read: avoiding couch potato syndrome), the better off we are as we age. Bain offers these 10 daily habits that can help protect and promote brain health as you age.

1. Exercise. Engage in regular physical activity to improve blood flow, release endorphins that enhance mood and cognitive function, and promote neuroplasticity. Think of neuroplasticity as the brain’s natural way of adjusting and reshaping itself to help us better navigate and interact with the world.

2. Eat a healthy diet. Consume a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. The Mediterranean diet and the DASH diet, for example, have both been linked to better brain health.

“It may be better to think of both of these types of eating as just that—eating plans rather than ‘diets,’ per se,” says Bain. “The emphasis is more on healthy eating and less on weight loss.”

(Although a healthy lifestyle may lead to weight loss.)

3. Get enough sleep. Aim for seven to nine hours of sleep per night to allow your brain to consolidate memories and repair itself. And do what you can to ensure you get both enough sleep and quality sleep.

4. Stay socially active. Engage in so-

cial activities and maintain strong relationships to reduce stress, boost mood, and promote cognitive health. Many studies have proven both the negative effects of isolation and loneliness on our mental health and the opposite: the positive impact of being sociable.

5. Challenge your brain. Participate in mentally stimulating activities such as learning a new skill, teaching, or volunteering. People of all ages enjoy problem-solving puzzles such as crosswords or sudoku, but that’s just a start.

Beyond problem-solving, seek out activities that involve learning, critical thinking and judgment, and memory skills. Think of balancing your checkbook or making a budget, volunteering on a nonprofit board, taking a class, or joining a discussion group (such as a book group). “An added brain boost with these types of activities is that they often involve connecting and talking with others,” notes Bain.

6. Manage stress. Stress can have a life-changing impact on our mental and physical well-being. Practice healthy stress-reduction techniques like mindfulness, meditation or yoga to protect your brain from the negative effects of chronic stress. The mental health benefits of being outside in nature are well documented.

7. Prioritize mental health. Managing stress isn’t the only element of protecting brain health. Anxiety, fear, sadness and depression all take a toll—in fact, it’s easy for these negative feelings to accumulate over time. Seek help from a professional to maintain your cognitive function.

8. Stay organized. Create routines and use tools like calendars or lists to keep your mind decluttered and focused.

Staying organized reduces the amount of mental effort required to remember and track tasks, appointments, and other daily responsibilities. This allows your brain to focus on more important cognitive tasks and reduces the risk of cognitive decline. What’s more, you’ll gain a sense of accomplishment that, in turn, can boost your self-esteem.

November 2023 MHL 41

Well<< page 25 As we grow older and gain life experience, it’s helpful to focus on what is important to us to help motivate us to change our daily habits.

No Matter Our Age: Eat Better, Move Better, Feel Better Most people have heard about the study that came out last year from the Center for Disease control and Prevention. Only 1 in 10 adults are eating enough fruits and vegetables.

The report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic disease like diabetes and heart disease, cancer, type 2 diabetes, obesity and other conditions.

Several of the top 10 leading causes of death in the United States are from chronic diseases.

The Department of Agriculture and Health and Human Services advise that adults eat 2-3 cups of vegetables and 1 ½-2 cups of fruit per day. (A serving is ½ cup of fruit or vegetables or 1 cup of salad.)

Simply put, eating a daily diet rich in fruits and vegetables can help reduce the risk of many leading causes of illness and death.

To help us increase our fruits and vegetable intake, Mayo Clinic recommends starting with the 1-2-3 approach: Get six servings a day by eating: 1 serving with breakfast 2 servings with lunch 3 servings with dinner and snacks Back to the couch potatoes. It’s never too late to start moving. Take a daily walk or join a mindfulness yoga class. Make sure to find a class that is safe and suited to your current physical condition so that you can safely and mindfully improve your strength and flexibility., regardless of your age.

Susan Goulet and her partner, Lars Schloemer, own Blooming Lotus Bakery, a one-of-a-kind Vegan, Grain-free, Gluten-free bakery. Susan also owns and teaches several classes at Milwaukee Yoga Center in Shorewood.

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Vision<< page 15 which thus interferes with the passage of light to the retina in the back of the eye. Most commonly caused by the aging process, symptoms include hazy, fuzzy and blurred vision; sensitivity to light and glare; frequent changing of eyeglass prescriptions; and other visual complaints. Treatment involves surgically removing the cloudy lens (cataract), and replacing it with an intraocular lens implant (IOL) to once again focus light rays onto the retina for crisp vision,” explains Raciti, who performs cataract surgery several days a week and has helped train local doctors in surgery techniques.

Corneal Scarring: Infection or injury to the cornea (the transparent front surface of the eye) may cause hazy or blurred vision.

Diabetic Retinopathy: A complication of diabetes in which the blood vessels that nourish the retina begin to deteriorate. These weakened vessels may bulge out, leak fluid, bleed, grow profusely or close down completely, thus damaging the retina and blurring the images sent to the brain. Treatment typically involves regular medication injections into the eye (about every 4-12 weeks) that inhibit growth of abnormal retinal blood vessels. When necessary, laser therapy may also be implemented.

Glaucoma: A condition (often related to increased fluid pressure in the eye) that causes progressive damage to the optic nerve, which carries visual information from the retina to the brain. Left untreated, glaucoma can cause permanent loss of side vision and eventually all sight. Treatment may involve eye drops, oral medications, laser therapy and/or surgery.

Macular Degeneration: Also called “AMD,” this disorder is caused by damage or breakdown of the “macula,” the small, specialized part of the retina which is responsible for central or “straight ahead” vision and color discrimination.

Macular degeneration affects reading, driving, seeing faces or clocks, the ability to do close work, etc. Fortunately, side vision remains intact. The “dry” form of AMD may be prevented or slowed with vitamin supplements, sun protection and not smoking. Medication injections have proven to stop “wet” AMD progression in 90% of patients and helped up to 30% regain some vision.

Retinal Detachment: Signs of a detachment (separation of the retina from the back wall of the eye) may include the appearance of a sudden shower of floaters (floating black spots), a large burst of flashing lights, or a “curtain” or “shadow” spreading across the field of vision. Surgery or laser therapy is used to treat a detachment.

Other Conditions: Injuries to the eye or brain; hereditary defects, such as retinitis pigmentosa (progressive loss of peripheral vision caused by deterioration of the retina); strokes; multiple sclerosis; nerve defects; etc.

Low Vision Aids and Devices “It is important for visually impaired patients to understand that their existing vision should be utilized. Using the eyes does not make them weaker, nor does it speed up degenerative processes. The eye cannot suffer damage from too much use. Low vision aids are devices designed to help a visually impaired person see to do normal tasks. They range in simplicity, cost and function. Typically, a person needs a combination of magnifying lenses, telescopic devices, video or closed-circuit TV magnifiers (CCTV) and other aids to perform tasks at varying distances,” notes David Scheidt, past president of the Milwaukee Optometric Society and board member of the Wisconsin Optometric Association. Non-optical aids are also available, including large-print books, newspapers, and magazines; talking books, calculators, computers, clocks and other devices; largeprint telephone dials, calculators and needle threaders; kitchen tools; adjustable lamps; and special high-intensity light bulbs.

The Benefits Are Worth the Effort “Patients often become frustrated and discard a low vision aid because they have unrealistic expectations. It is important to realize that no product can restore vision to a normal level. Optical aids are designed to magnify images enough to make it possible to see some of the detail. As such, patients are encouraged to experiment with their aids and to be especially aware of lighting. Proper illumination is a critical factor that is unique to each situation and individual. Learning to use an aid can be frustrating and time-consuming, but it is well worth the effort once you find the technique best suited to your needs,” says Paskowitz.

FREE BOOKLETS & INFORMATION The doctors quoted above are part of the team at Eye Care Specialists, an ophthalmology practice that has provided medical, surgical and laser services to more than 200,000 area residents at offices in West Allis, Wauwatosa, and downtown Milwaukee. They have also had the honor of being named “Top Doctors” by both Milwaukee and MKElifestyle magazines. Visit their extensive educational website at www.eyecarespecialists.net for more information or to order free booklets about any of the conditions mentioned above or to learn about their credentials and services.

2023 MUSIC

·

FOOD

·

GAMES

·

LIGHT

Join VMP Healthcare and Community Living for an evening filled with hundreds of handcrafted luminaries, music, food and fun! Please bring a non-perishable food item for VMP’s food-drive with Hunger Task Force. For more information, please call (414) 607-4274.

Thurs, October 19th

4 PM - 7 PM

VMP Healthcare & Community Living Luminary display open until 8 PM 3023 S 84th Street. West Allis, WI

November 2023 MHL 45

Burn<< page 8 The most accurate way to measure your metabolism is to figure out how much metabolically active tissue you have in your body. Muscle cells, organ cells, blood cells and immune cells are all metabolically active.

You can figure out roughly how much of this active tissue you have in your body using a DEXA scan, which is one of the most accurate measuring tools available. DEXA scans show you how much body fat, muscle and bone tissue is in your body. They’re also used for bone density scans to figure out if you’re suffering from osteoporosis.

Your Metabolic Rate Can Change Unfortunately, lab testing can be expensive and time-consuming, so you might have to stick to using online calculators to figure out your resting metabolic rate.

Whatever method you use to figure out your daily caloric expenditure, it’s important to understand that this number can change throughout your life.

The biggest factor in your metabolism is the amount of muscle mass you have, according to a 2016 study published in Current Biology. Muscle is incredibly active tissue. It’s a massive source of protein for your body. If another area needs protein, your body can break down muscle and send it to that area.

Muscles also help regulate hormones, bone health and inflammation. Muscle uses both fat and glucose as fuel, which helps control the amount of fat and sugar in your blood. Muscle mass makes you more sensitive to insulin, which could help someone suffering from type 2 diabetes.

Muscle Raises Your Metabolic Rate The more muscle you build, the higher your metabolism climbs. A 2014 study published in the European Journal of Clinical Nutrition found it’s hard to determine your metabolism when you use a calculator and not a machine because the calculators can’t figure out how much muscle mass you have.

Burning Calories After Exercise When you work out your body naturally burns calories, but the calorie burn doesn’t always stop when the workout ends. Depending on the type of workout you’re doing, your metabolism can remain elevated for hours after activity. This phenomenon is termed excess post-exercise oxygen consumption, or EPOC. EPOC is measured in a similar way to indirect calorimetry, where you analyze the amount of oxygen and carbon dioxide going into and leaving the body. By measuring these numbers before and after exercise you can figure out the different between oxygen consumption before and after exercise.

46 MHL November 2023

Certain types of exercise boost your metabolism more than others. Intense resistance training or high-intensity interval training raise your EPOC more than slower endurance exercise, according to a 2015 study published in Research Quarterly for Exercise and Sport.

Your resting metabolism burns the majority of calories per day, around 60 percent for sedentary individuals according to an article from UC Denver. On top of that, you can work out to burn more. Activity can be broken down into exercise and daily tasks like walking and cleaning.

Calories Burned From Exercise Your metabolism can change to burn more calories but it takes time. So what’s the fastest way to burn calories? Exercise! The number of calories you burn during your workout depends on the exercise you do and factors like body weight.

Heavier people burn more calories, even if they do the same exercise.

Height, weight and gender help determine how many calories you burn from a workout. According to the United States Department of Agriculture, a 5 foot, 10 inch tall 154-pound man will burn 280 calories from walking at 3.5 miles per hour for one hour. The same man would burn about 590 calories from an hour of biking.

Non-Exercise Activity Thermogenesis Non-exercise activity thermogensis is the number of calories that you burn from activities like cleaning that don’t count as a workout. It could even be walking up and down a flight of stairs. Since it can be sporadic, this number is difficult to accurately measure.

Digestion Burns Extra Calories On top of metabolism and exercise, digesting food can naturally raise your daily caloric expenditure. An estimated 5 to 10 percent of the calories you burn are from digesting and storing food, according to the Mayo Clinic.

It takes energy to heat, churn and move the food you eat. Then you have to break it down and store the nutrients throughout your body. As you can see, the number of calories burned on the treadmill is just the tip of the iceberg.

This article origanilly appeared on livestrong.com.

Siden note:As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Moderate aerobic exercise includes activities such as brisk walking, biking, swimming and mowing the lawn.

Energy<< page 24 has been shown that babies born today are born with over 300 toxins in their bodies! Toxins such as heavy metals and chemicals are found in our water, are sprayed on our food, added to body care & cleaning products, and used in many household items such as furniture, carpets, bedding, paint, and cookware. Not only do these toxins greatly affect your energy and your ability to think clearly, but toxins are endocrine disruptors (meaning they negatively affect your thyroid, adrenal and hormonal health), contribute to autoimmune disease, lead to unexplained weight gain and an inability to lose weight, and can eventually lead to cancer.

Since we are overloaded with environmental toxins on a daily basis, your body cannot keep up with the detox demands. Additionally, most people do not detox properly. If a high toxin load is a root cause issue to your health concerns, it can be a life-changing experience once you learn how to safely detoxify your body, and remove toxins from your environment.

Energy Boosting Supplements While I highly recommend finding out why you personally may not have optimal energy, I do want to share some of the best products that I recommend to clients to enhance their energy. Some of the products that I get the best feedback from including Balanced B-Complex by Megafood, ENRG by Systemic Formulas, Adrenaplex by Terry Naturally, Adrenergize by Enzymatic, Adrenal Strength

by Megafood, Ga Adrenal & Gf Thyroid by Systemic Formulas, Exhilarin by Metagenix, and Vitamin B12 (make sure to find the methylcobalamin form of vitamin B12). All of these products can be found in either the retail store, the clinic, or on our website at https://www.totalhealthinc.com.

We Have the Tests and Expertise to Help You Find the Root Cause!

As I mentioned before, we have various tests in the clinic to help discover if a person has toxic levels of specific heavy metals or chemicals, has an imbalance with their thyroid and/or adrenal glands, has food sensitivities, or has nutritional deficiencies.

I hope that you can see the importance of finding out your specific root cause issue to your lack of energy, and why you may have tried various supplements that just don’t seem to do the trick. If you are interested in finding the root cause of your health concerns, please give the clinic a call for a complimentary 10-15minute consultation at 262-251-2929 to talk with me or one of the other practitioners.

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Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes freePark health screenings such asLiving blood and pressure checks, Oak Place offers Assisted Memory Carediabetes testing, cholesterol pre-screenings, andyou eyeexpect exams,in asawell as to massages, reiki, door and with all the features place call home. raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or Individualized services, life-enhancing lcardinale@milwaukeecatholichome.org to learn more. amenities, and compassionate, professional staff are the foundation of all we do.

Choose from a range of spacious studio and one-bedroom apartments with assistance available from staff 24 hours a day, every day.

Independence when you want it, assistance when you need it. Oak Park Place.

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Call 414-463-7570.

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St. Anne’s Salvatorian Campus 3800 N. 92nd Street, Milwaukee 53222 www.stannessc.org November 2023 MHL 47

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4 11 11 44 8 11 4 4 11 5 4818 S. 76th St., Suite 3, Greenfield, WI 53220 9 Telephone: 414-281-8300 Call your insurance company to check your benefits.

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6

Website: www.midwestaudiology.com Email: midwestaudiology@att.net Initial consults are free of charge.