Modern Health and Living July 2023

Peanuts Pack a Punch Against Memory Loss

Senior Lifestyles

Correction: In the last edition I gave the wrong time for Brady’s Half Marathon - the real time was 1 hour 15 minutes and 58 seconds.(sorry Brady I added 40 minutes to your time) Thank you to one of our readers for pointing that out at the Berry 5k racewhich Brady won!

Welcome to the July edition and let’s get ready to Run or Walk. I always try to encourage others to change up their fitness routines and try something new. Well, this past month I decided to take my own advice and run in the Berry 5k with my family. I am not a runner, so this is new! What a great way to kick off the summer with a major accomplishment. I love the charity runs. I hope you decide this summer to run, walk or just support one.

I recently did an editors note for our other publication on Awe Walking.

With the right outlook, awe can be found in almost any environment, turning a mundane experience into a flight of inspiration and wonder. This practice is designed to help you get there—to turn an ordinary walk into a series of awe-inspiring moments, filled with delightful surprises. Big smile, small self: Awe walks promote pro-social positive emotions. I hope you all try this during the summer months.

We have lined up a lot of great health articles for you. Staying active is key to any healthy lifestyle.Check out our healthy grilling article to help you spring into a new season with a healthier way of life.

As always, we want to give our older adult readers some great articles that help them get the best out of life. This edition we really focused on staying active.

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

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Our work focuses on crea ng meaningful connec ons with each of our clients, helping them to move to ward a healthier lifestyle. We assist each individual’s journey by helping to uncover root causes of their health concerns through holis c natural health and wellness advocacy

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ache care.

The in-person component of the run/walk/relax event is taking place at Hart Park to support local headache research and education programs. “All of the funds raised from this event will benefit migraine research and fellowship programs at the Medical College of Wisconsin Headache Center” explained Shirley Kessel, Executive Director of Miles for Migraine.

Migraine impacts 40 million people in the United States, and about half of that number are individuals who are undiagnosed. The disease affects one billion people around the world and is recognized as the second leading cause of disability globally. A recent survey revealed that people with the disease experienced a nearly 70% increase in monthly migraine attacks during the pandemic.

Who: Runners, patients, caregivers, and healthcare providers seeking to raise public awareness and funds to support migraine disease research and education.

What: There are numerous ways to participate -- a 2-mile walk, 5k run, through any intentional movement or relaxing activity done from home or as a volunteer on event day.

Miles for Migraine Announces Run/ Walk/Relax Event in Milwaukee, WI

Miles for Migraine, a non-profit organization focused on improving the lives of people with migraine and other headache disorders, and their families, is pleased to announce details about its Milwaukee run/walk/relax event on August 12th, 2023. Attendees will rally together to raise funds to support local headache research programs and raise awareness about the disparities in head-

Where & When: The virtual program can take place at the participant’s chosen location between August 10th-14th. The in-person event will take place at Hart Park at 7300 W Chestnut St, Wauwatosa, WI 53213 on Saturday August 12th, 2023 at 8:30am.

How: To sign up for the Miles for Migraine event in Milwaukee visit this website to learn more, create an event dashboard, and download promotional materials to share with friends and family.

Why: Miles for Migraine is dedicated to improving the lives of people with migraine and other headache disorders. Funds raised from the run/walk/relax events support migraine research and fellowship training.

About Miles for Migraine

Miles for Migraine is a registered non-profit organization with the mission of improving the lives of people with migraine and other headache disorders, and their families, by raising public awareness about the disease, and helping to find a cure. Miles for migraine produces fun walk/run/relax events, typically a 2-mile walk and 5k and 10k races to raise money for migraine research. Miles of Migraine also hosts adult education days, support groups and a youth program for kids and teens impacted by migraine and other headache disorders.

**Supporting Headache Research And Fellowship Training Programs On August 12th (in-person) and (virtual)**

100 Best Running Songs That’ll Motivate You To Get Moving

By: KURU Footwear

Best running songs for your Listening to music while running improves your performance, stamina and recovery.

Listen to motivating songs with a beat per minute (BPM) between 120 and 130 to boost your mood and pick up the pace.

For a 10-minute mile pace, choose songs with a BPM of around 150.

Whether you’re trying to find the motivation to get off the couch and get moving or finish that last half mile of your marathon, we’ve got the songs you need to get pumped up to run faster for longer.

What better way to find the best running songs than to ask actual runners? We at KURU Footwear compiled our top 100 songs to run to that’ll get you motivated and singing along while you lap the competition, do some cardio training on the elliptical or treadmill or get out and hit the trails.

Check out our running playlist below and crank up your headphones—

1. “Run the World (Girls)” by Beyoncé

2. “Higher Love” by Kygo + Whitney Houston

3. “Dog Days Are Over” by Florence + The Machine

4. “Cold Little Heart - Radio Edit” by Michael Kiwanuka

5. “Wake Me Up” by Avicii

6. “Like I Can” by Sam Smith

7. “I Don’t Care” by Ed Sheeran + Justin Bieber

8. “Girl on Fire” by Alicia Keys

9. “Call Me Maybe” by Carly Rae Jepsen

10. “212” by Azealia Banks + Lazzy Jay

11. “Sun Don’t Shine” by Klangkarussell + Jaymes Young

12. “Bloom” by The Paper Kites

13. “She Lit a Fire” by Lord Huron

14. “Gonna Fly Now” by Bill Conti

15. “All Too Well (10-Minute Version)” by Taylor Swift

16. “Bang Bang” by Jessie J + Arianna Grande + Nicki Minaj

17. “Pon de Replay” by Rihanna

18. “Hot N Cold” by Katy Perry

19. “Physical” by Dua Lipa

20. “Kiwi” by Harry Styles

21. “Mr. Saxobeat” by Alexandra Stan

22. “Shake It Off” by Taylor Swift

23. “Good Girls Go Bad” by Cobra Starship + Leighton Meester

24. “Blue World” by Mac Miller

25. “Animal” by Neon Trees

26. “Feel This Moment” by Pitbull + Christina Aguilera 27.

by Yoke Lore 28.

I Grow Up” by The Pussycat Dolls 29.

Road America

The 2023 season kicks off this Summer. Located in Wisconsin’s scenic Kettle Moraine, Elkhart Lakes’s Road America Inc. is one of the world’s fastest racing tracks. Road America has fun events coming up for all ages. Get to the track!

WeatherTech International Challenge with Brian Redman (Vintage cars)

July 13 - July 16, 2023 - Gates open daily at 7am.

Racing Rain or Shine

A mid-summer tradition, the WeatherTech® International Challenge with Brian Redman at Road America, taking place July 13-16, 2023, is one of the largest vintage racing events in the United States. The WeatherTech® International Challenge road race features over 400 vintage and historic racecars competing across several days. The highlight of the 2023 event at Road America is the Kastner Cup featuring Triumph sports cars.

The WeatherTech International Challenge is a premier vintage gathering featuring everything from a special Concours d’Elegance on Friday and Saturday along the streets of Elkhart Lake, plus featured Triumph sports car racing. The 2023 event is a can’t miss spectacle for any racing enthusiast. Come out to Road America to witness this impressive racing legacy.

Kastner Cup for Triumph Sports Cars

Triumphs have raced at Road America’s fabled four-mile 14-turn circuit since the late ’50s. The Kastner Cup for Triumph sports cars serving as the featured mark for 2023 is a fitting tribute for the event as The Kastner Cup was named in recognition of the career accomplishments and legacy of R.W. “Kas” Kastner who passed away on April 11, 2021, at the age of 92. Kas Kastner was one of the most influential individuals responsible for the racing success of Triumph sports cars from the late 1950s through 1970 and beyond.

The Kastner Cup race is held at a different track each year. The Kastner Cup has become a major event on the vintage racing calendar for British car fans who travel across the country to experience this race. The Kastner Cup is awarded to one competitor based on the following criteria:

50% for the competitive results on the racetrack during the event (not necessarily the winner) 25% for the presentation of the car, 25% for the attitude and interest in Vintage racing

Historic Trans Am

Road America is also proud to feature the Historic Trans Am Series during the WeatherTech International Challenge with Brian Redman. This series brings together drivers to race classic and vintage Trans Am cars on America’s favorite road courses. Racers will get the opportunity to experience the thrill of vintage racing while enjoying the beautiful scenery of Road America. Fans will get the chance to experience some of the most iconic cars from the world of Trans Am racing, as well as witness some of the best racing action the series has to offer. This is sure to be an event that both avid race fans and casual spectators alike won’t want to miss.

Vintage Ferrari Exhibition

Additionally, there will be a special Vintage Ferrari Exhibition at the 2023 WeatherTech International Challenge with Brian Redman. Having this special Ferrari feature is a fitting tribute as Ferraris have raced at the fabled four-mile 14-turn circuit since the track’s inception, and many notable Ferraris with Road America lineages will be on display. Road America is expecting a bevy of Ferraris from nearly every era of racing. Fans can watch these impressive machines take a special all-Ferrari parade lap around the track.

But wait, there’s more. FCA members and other Ferrari owners are invited to park their Ferrari’s inside the track at the Ferrari Lake Forest display by turn 13. Ferrari’s only please. Limited space available each day, come early to park with other Ferrari’s each day. Enter Main Gate and head west towards the gate 6 tunnel, only Ferrari’s are permitted to drive under tunnel and Ferrari Lake Forest will be on your right. For questions, please contact gvandalen@roadamerica. com

Concours d’ Elegance

In addition to the WeatherTech International Challenge races, make time to attend the Road America Concours d’ Elegance in downtown Elkhart Lake, Wisconsin, on Friday, July 14, and Saturday, July 15, from 6-8 p.m. The Friday evening parade and display will feature vintage racecars participating in the WeatherTech International Challenge weekend races. The Saturday evening display (no parade) features luxury sports cars rarely seen otherwise. This spectacular display of high-performance race machines is a can’t miss event for any enthusiast or casual observer. www.RoadAmerica.com

FAMILY FUN

Five Easy Ways to Form Good Fitness Habits

How can anyone find time to work out, do so consistently, and effectively? Bestselling fitness author and social media influencer Beth Linder-Moss knows the best ways to form fitness habits is a little at a time with proper motivation, and a view to a desired future.

She described some ways to incorporate heathier habits into the day on her podcast hosted by Dr. Marissa Pei. This podcast that can be heard on: Apple, Spotify, Libsyn, Soundcloud, Deezer, Boomplay, Audacy, Tune In, MetaphorFM, and her website Beth Linder-Moss.

Set Achievable Goals

Among other things, Beth stressed the importance of setting achievable goals and creating a plan to reach them. “By breaking down larger goals into smaller,

more manageable steps, it can be easier to stay motivated and on track,” she said. “This can lead to a greater sense of confidence and accomplishment, which can further encourage positive habits and behaviors.”

Beth also believes that by setting more realistic goals and ways to reach them by working incrementally will avoid the ‘all or nothing’ trap so many fall into. This ‘all or nothing’ approach to fitness programs is a very rigid mindset in which the individual believes that they must follow a strict exercise and nutrition regime without any deviation or exception to make progress or see any results. This approach can lead to an unhealthy relationship with food and exercise, as there is no room for flexibility regarding meals or workouts. It can also be an ineffective approach, as the rigidity of the program can cause burnout, leading individuals to quit their fitness programs altogether. It’s important to remember that balance is key when it comes to fitness and health. It’s okay to have indulgences or miss workouts occasionally if you prioritize consistency and sustainability in the long run.

Link Existing Habits Together

According to Beth, “it’s amazing how a small change in our routine can make such a big difference in our energy and mindset throughout the day.” None of her ideas necessarily require large chunks of time, equipment, or expense. Another way is to link existing habits to healthier ones. “Any one of us can take a few moments to get more from ourselves for ourselves.” Here are a few.

1.If making coffee or tea in the morning is an engrained habit, use the time the coffee or tea brews for a brief meditation. “It’s a simple way to center yourself and prepare for whatever the day may bring. Now that few minutes of time work for your benefit,” Beth said.

2.Everybody sleeps, so that is definitely an existing habit. To tie this to fitness, sleep with your workout clothes on. It certainly eliminates the excuse of not being ready to exercise in the morning! “It may sound a bit odd at first, but try it before you dismiss it,” she suggested.

3.Most Americans drive or ride in cars. While inside the vehicle, sit with your shoulders back and straight. “This will help posture, and alertness when behind the wheel, Beth coached. “This is also a good approach for when seated at a desk.”

Seven Senior Tips For Summer

We are enjoying the happy stretch of summer - endless weeks of lazy, hazy days loll out ahead, with not much to do but relax, hang out and have fun. For older adults, the summer months can hold just as much promise as the days of our youth. Daylight hours last longer; getting around is generally easier; flu season is done and gone; there tend to be more family events to attend. Vitality abounds!

The catch for older folks is: summer doesn’t seem quite so endless. In fact, as with everything else in life, there are some years when you blink and you can completely miss the whole season. Enter the summer bucket list, a great way to make the most of your summertime experiences. We love the idea of seniors filling theirs with their favorite summer activities. Here are some of our suggestions to get the ball rolling.

· Attend a baseball game: It doesn’t have to be a Brewers game. In fact, supporting a local minor league or even a little league team might be just as much fun and more easily accessible for a senior.

· Take a water class: These are great, low-impact ways for seniors to get some exercise, beat the heat and maybe learn some new moves.

· Soak up some culture: Many museums are quite accessible and have a/c.

· Grab a cone: Nothing says summer like ordering a scoop at the walkup window, then taking a seat on the picnic benches to polish it off (just make sure to get about a thousand of those thin paper mini-napkins, you will probably need them!)

· Have a movie date: Save this one for a hot day when you will appreciate sitting in a freezing cold theatre for a few hours. I’ll See You in My Dreams is a Blythe Danner film about a septuagenarian getting a new lease on life, while Love and Mercy, the Brian Wilson biopic, might be just the ticket for a Beach Boys lover. Alternatively, a regular night with Netflix (possibly to watch Grace and Frankie) is always fun.

· Start a book group: Even if it only has one or two members. The Day We Met is a critically lauded poignant read about early-onset Alzheimer’s.

Dine Al Fresco: If a picnic is out of the question, a lovely dinner on a porch or balcony works just as well. Visit caregiverstress.com to download the “Mind, Body, Spirit” booklet or contact us at 414-882-5464.

Keep The Sparks Out Of Your Eyes During Fireworks Season

By Cheryl L. Dejewski

Summer is a time for picnics, parades and festivals. Unfortunately, it’s also when people often decide to entertain themselves and friends and family with their own fireworks displays. This pastime has become a hazard nationwide—increasing the risk not only for accidental property damage, but serious personal injury as well. “Normally, more than 11,000 fireworks-related injuries occur each year with at least 2,000 involving the eye, and this year, that number is expected to be higher,” says ophthalmologist Daniel Paskowitz, MD, PhD, a continuing education lecturer for fellow eye care professionals. “What is most unfortunate is that the majority of these victims will be children or teenagers. If they won’t listen to common sense warnings, try arming yourself with sight-saving facts.”

Boys ages 13 to 15 sustain three-fourths of all fireworks-related eye injuries. The typical victim is playing at home, unsupervised, with a group of friends.

Bottle rockets are the most dangerous culprits. They can travel at speeds of up to 200 miles per hour before exploding and sending debris in all directions. The bottles or cans used to launch the rockets also often explode, showering fragments of glass or metal. And, because they fly erratically, these rockets frequently cause bystander injuries. Although illegal fireworks, such as bottle rockets and Roman candles, account for the majority of injuries, legal “Class C Common Fireworks” also cause thousands of painful accidents.

Sparklers cause three-quarters of all fireworks injuries for children under the age of five.

“Little kids are fascinated by the bright sparks and are tempted to touch them,” says Brett Rhode, MD, a partner at Eye Care Specialists who has treated thousands of eye injuries. “What parents need to remember, however, is that these are sticks of fire burning at temperatures as high as 1,200 degrees. That’s hot enough to melt gold. And, the sparks can cause skin burns severe enough to require hospitalization or eye injuries that result in permanent blindness.”

One in six fireworks-related eye injuries results in permanent vision loss or blindness.

These injuries include cuts, burns, abrasions, retinal detachment, optic nerve damage, rupture of the eyeball, and complete blindness. Besides lifelong physical and emotional scars, fireworks take a financial toll. Annual expenditures total more than $25 million for emergency room visits.

Educate your children about the dangers of home fireworks.

“Years ago, parents would give their kids sparklers to keep them amused while waiting for someone to set off a backyard display. But now, we know better. Sparklers are not toys; they are burning torches. And, no one–not even parents–should handle fireworks. Set an example for your children. Don’t use fireworks and don’t take the kids to watch someone else light up their backyard,” warns Daniel Ferguson, MD, an eye surgeon with special expertise in cornea care.

Despite the best precautions, eye injuries unfortunately do still sometimes occur.

If so, seek immediate medical attention. Mild injuries can often worsen and lead to serious vision loss. Ophthalmologist and father of two young daughters, Michael Raciti, MD, frequently cares for small children and offers the following advice, “Remember to stay calm and don’t panic. Your anxiety will only heighten

SPARKS>>page 45

Tips for Affordable Summer Snacking on the Go

Most people plan family trips in the summer. Only this summer is a little different because people are also mindful of the rising costs associated with travel and are making some adjustments accordingly. In fact, Bankrate reports that 80% of Americans are changing travel plans due to inflation. Those on the go are looking for ways to make their traveling more affordable, and one way they can do it is when it comes to snacking.

“One way you can save money this summer while traveling is when it comes to food,” explains Jennifer Scherer, a registered dietitian nutritionist, medical exercise specialist, certified personal trainer, and owner of Fredericksburg Fitness Studio. “Not only are there things you can buy that are easy and healthy, but that will help keep the costs down.”

Dining out has become increasingly burdensome on most families’ pocketbooks, making easy and healthy snacking and meals on the go a great option. Whether preparing your healthy snacks or stopping at grocery stores along the way to purchase the items needed, money will be saved compared to heading to a restaurant for each meal.

Here are some tips for keeping summer snacking on the go easy, healthy, and affordable:

•Keep easy, healthy snacks available at all times. These include fresh-cut veggies, fruit, dips, unsweetened applesauce cups, watermelon slices, and hummus. Also, have wraps available so that a quick wrap can be made, adding hummus and veggies.

•Have a dry snack bin that will not need to be refrigerated. These items can be taken along and consumed whenever needed. Things to add to the

bin include small containers of trail mix, nuts, pumpkin seeds, dried fruit, healthy granola bars, and jerky.

•Save money on drinks on the go by keeping refillable drink containers that can be used. Opt for water or unsweetened teas to keep them healthy and affordable.

•When it’s time to stop to get items when traveling, opt for going to a grocery store rather than a convenience store. The grocery store will have a more comprehensive selection of healthy items and will likely be more affordable.

•Remember that eating healthier during the day, including meals and snacks, will help keep everyone from being so hungry. Healthy food contains more fiber and nutrients, so it’s more likely to satiate everyone, which will help keep the costs down.

“It’s a good idea to eat healthy all year long, not just when traveling,” added Scherer. “But making a goal this summer to incorporate these things will go a long way toward helping to make it more affordable, healthier, and fill you with energy.”

As a registered dietitian nutritionist, Scherer helps people improve their diet, plan for sustainable weight loss, and offer ways to incorporate healthier food choices. She and her team offer nutrition coaching services, wellness, personal training, in-home medical training, virtual personal training, and a Pilates reformer program, which features a versatile machine designed to provide resistance. It can be used when standing, sitting, or lying down. All workouts on it are custom-tailored for the individual to address their physical fitness concerns.

To learn more about Fredericksburg Fitness Studio, visit the site: https:// www.fburgfitness.com.

Dr. William

President of Midwest College

When inflammation turns from acute to chronic, it is usually due to a person’s environment and lifestyle.

The Root Cause of Most Modern Diseases and Illnesses

By: Paige Welsh, Clinical Nutritionist & Naturopathic Practitioner

Inflammation is a huge buzzword right now in the health and nutrition field, and for good reason! It is now well known that inflammation is a root cause to most modern day diseases and illnesses, and by understanding how you become inflamed and the implications of such, you can take back your health, and prevent dreaded diseases such as obesity, heart disease, Alzheimer’s and even cancer. Read on to learn more about what is inflammation, how you become inflamed, why addressing inflammation is important for your health and how nutrition can combat inflammation.

What is Inflammation?

Let me first begin by stating that inflammation is not always bad! We need inflammatory reactions to help defend our body from viruses, bacteria, toxins, damaged cells, foreign invaders, etc. If we didn’t have inflammation, then our wounds would never heal and infections could kill us. When inflammation is acute, it’s quite beneficial to our bodies; however, when inflammation becomes chronic, or starts occurring on your cellular membrane, that’s when you start to see problems.

The actual definition of inflammation is, “a local response to cellular injury that is marked by capillary dilatation, leukocytic infiltration, redness, heat and pain, and that serves as a mechanism initiating the elimination of noxious agents and of damaged tissue.” So basically, your body releases chemicals into the bloodstream or to the affected tissue to help defend against any foreign substance. This process increases blood flow to the affected area, which causes pain, swelling, warmth and/or redness on the skin, and is most notably associated with acute inflammation.

When acute inflammation turns into chronic inflammation, the site of injury isn’t the only thing that becomes affected; all of your cellular membranes become affected, leading to major health issues. On every single cell in your body, you have a bi-layer fatty membrane. This membrane serves as a passage gate for all of your hormones, vitamins and minerals to get into your cell, and for toxins to be able to get out of your cell. On every cell membrane, there are receptor sites that allow for a specific hormone, vitamin or mineral to enter into the cell. Think of this like a lock and key system. When chronic inflammation is occurring, your cell membrane starts to become affected, and this lowers the ability for your hormones, vitamins and minerals to be recognized by your cell, and prevents toxins from being able to exit the cell, which can then lead to more rapid aging and mutation. This in turn can lead to a whole host of health issues such as hormonal issues, nutritional deficiencies, an inability to lose weight, insulin resistance and cancer.

How Does a Person Become Chronically Inflamed?

When inflammation turns from acute to chronic, it is usually due to a person’s environment and lifestyle. When a person has chronic inflammation, their body and their cells are always facing a foreign invader, and the inflammatory processes don’t turn off. These foreign invaders are more than just an exposure to a virus or bacteria, these invaders may be stress from your boss, the fragrance you spray on your body every morning, or that fourth cup of your sugar-laden cappuccino. Chronic inflammation is 100% tied into your lifestyle and environment. Your diet, your levels of stress, and the number of environmental toxins you are exposed to each day all affect

What

Happens When We Become Chronically Inflamed?

CAUSE>>page 43

Mindfulness

The Six Principles of Conscious Living

1) Awareness: Being fully present and noticing what is happening within and around us. Without awareness, we may find ourselves reacting to situations or living on autopilot. By cultivating awareness, we can break free from these patterns and live with intention and purpose.

2) Mindfulness: Being fully present with curiosity, openness, and acceptance. Mindfulness cultivates inner peace, helps us observe our thoughts and feelings with detachment, and assists us in connecting more deeply with others.

3) Gratitude: Appreciating the good in our lives and acknowledging the blessings that surround us. When we cultivate gratitude, we shift our focus from what we lack to what we have. We begin to notice the beauty and abundance in our lives, and we feel more content and fulfilled.

4) Compassion: Extending kindness and understanding to both ourselves and others. Recognizing the suffering and struggles of others, and responding with empathy and care. When we cultivate compassion, we break down the walls of separation that divide us and foster a sense of unity and solidarity.

5) Conscious Consumption: Making intentional choices about what we buy, eat, and use. Considering the impact of our choices on the environment, our health, and the well-being of others. Conscious consumption acknowledges our responsibility to the world we live in, and our role in creating a more sustainable and just world for future generations.

6) Connection: Recognizing our interconnectedness with the Creator of all life, all living beings, the universe, and cultivating deep, meaningful relationships with others. Connection allows us to feel a sense of belonging and community, as well as helps us cultivate empathy and compassion for others.

About Steve:

Conscious Living means cultivating awareness, mindfulness, and a deep sense of interconnectedness with everyone and everything around us,” says Steve. “At Humanity’s Team, we believe that conscious living is not just a personal choice, but a global responsibility. By living consciously, we can create a world that is more compassionate, just, and sustainable for all living beings.”

Evolutionary Pioneer and Co-Founder of Humanity’s Team, Steve Farrell transforms the definition of success in his new book. He details his journey from Silicon Valley to a life in service to humanity in “A New Universal Dream” (preorders available May 24, 2023). Alongside Neale Donald Walsch, (author, Farrell co-founded Humanity’s Team, a non-profit organization based in Boulder, Colorado which streams mind, body, and spirit courses focused on helping people throughout the world awaken to their deeper selves and the interconnectedness of everything. Find out how to take their Conscious Living and Leadership pledge at HumanitysTeam.org.

Picnic for your Physical and Mental Health this summer

Picnics are a great way for your loved ones to enjoy some time outdoors and also have some great food. This is good not just for their physical health but also for their mental health. Fresh air helps the body to relax and this reduces stress and its associated negative effects. The other great thing about picnics is that they allow your loved one to enjoy the company of others and alleviate boredom. Since food is an integral part of any picnic, it helps to make sure that you have the right food packed for the occasion. With this in mind, here are some healthy picnic food options to consider.

Watermelons

On a hot summer afternoon, nothing beats a nice cold chunk of watermelon fruit. This fruit is largely made up of water, which helps in keeping your loved one hydrated. The other advan-

tage of watermelons is that they contain a compound known as lycopene which is good for cardio health among other benefits.

Melons are also thought to prevent prostate cancer and reduce blood pressure among many other benefits. Melons are particularly suitable for picnics because they are very portable and easy to serve.

Grilled Chicken

Chicken is a great source of protein which your loved one needs to stay healthy and strong. Given the fact that chicken is white meat, it does not have the negative effects associated with red meat. It is also widely available and relatively easy to prepare. In fact, there are numerous recipes online and this means you have a chance to try out something new with your grilled chicken; perhaps a new sauce or mari-

nade. Grilled chicken also pairs well with many healthy food items including green vegetables.

Green Salads

Serving green salad to your loved ones during a picnic is a great way to keep them healthy and strong. Green salads contain numerous nutrients and may help with some health conditions. For example, greens such as spinach and kale are known to help with memory functions and can slow the advance of dementia. Green salads also come packed with vitamins and other nutrients which boost immunity, help with eyesight, and many other body functions.

Berries

Berries are also a great way to spice up your picnic and ensure that you offer your loved one a healthy snack. Berries such as raspberries, strawberries, and others are rich in Vitamin C which will boost your loved one’s immunity and lower their blood pressure. Another great thing about berries is that they are also thought to help with memory functions, ensuring that any memory loss conditions are slowed down. Berries are also rich in fiber which will help your loved one have an improved digestive system. They are also suitable for picnics as they are easy to carry and do not require much cutlery to consume. In fact, all you need to do is to pack them in a bowl and you are ready to go.

Perfect Picnic Sandwhich RECIPE

Roast Beef Baguettes

1/2 c. red wine vinegar

1/2 small red onion, thinly sliced 6 tbsp. unsalted butter

3 tbsp. prepared horseradish, drained

2 tbsp. Dijon mustard

1 large baguette, halved lengthwise

12 oz. thinly sliced deli roast beef

2 c. upland cress or watercress

Directions

1. Combine vinegar and onion in a bowl. Let stand, stirring once or twice, 15 minutes; drain.

2. Combine butter, horseradish, and mustard in a bowl. Spread butter mixture onto bottom half of baguette. Top with roast beef, cress, and pickled onions. Sandwich with remaining bread. Cut into 6 pieces.

Grilling To The Next Level

Healthy Grilling Tips for the Best Barbecue Ever

Take a stab at these savvy grilling tips to keep your summer barbecue spread healthy and delicious.

When you’re trying to eat nutritiously, grilling can be an excellent way to prepare meat, chicken, fish and veggies. But, as easy as grilling can be, you should follow some precautions to ensure your healthy meal isn’t causing you unwanted harm.

Whether you’re lighting up the outdoor grill or putting that indoor grill pan to good use, these tips can keep your grilled meal as delicious — and healthy — as possible.

1. Choose Lean Cuts — and Stay Away from Processed Meat

When it comes to choosing a piece of meat, make sure to grab a lean cut — such as flank steak, sirloin and choice grades — to cut down your intake of saturated fats. And definitely limit processed meats like hot dogs, bacon and

sausage.

A June 2010 meta-analysis published in the American Heart Association’s Circulation journal found that while red meat didn’t increase participants’ risk of heart disease, each 50-gram serving of processed meat was associated with a 42 percent higher risk of heart disease as well as a 19 percent higher risk of diabetes. To put that into perspective, a single hot dog clocks in at about 50 grams!

If you do happen to have a fattier cut of steak or pork that you want to throw on the grill, trim excess fat prior to cooking. Remove the skin from chicken to reduce the fat content as well. Not only will trimming fat keep calories off your plate, but it will also reduce the drippings in your grill — which means less postdinner cleanup!

2. Use a Meat Thermometer

Use a meat thermometer to ensure that your meats are cooked to a safe temperature before digging in. Raw meat increases your chance of developing a foodborne illness. Safe temperatures as listed by the USDA are:

Beef, pork, lamb and veal: minimum internal temperature of 145°F

Ground meats: minimum internal temperature of 160°F

Poultry: minimum internal temperature of 165°F

3. Prevent Char

While avoiding processed meats is one way to reduce your risk of disease, you should also be concerned with cooking technique.

Grilling meat over high heat causes the formation of compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which have been shown to cause changes in DNA that may increase your risk of cancer.

Research published in Cancer Medicine in April 2015 found that frequent intake of overcooked spare ribs or short ribs may cause colorectal cancer. Another study published in Cancer in November 2015 found that consuming charred and barbecued meats creates carcinogenic compounds that may increase your risk of kidney cancer.

Keep yourself safe by avoiding prolonged cooking times and remember to remove any charred portions of meat before you chow down.

4. Flip Meat Often

The National Cancer Institute recommends flipping meat as often as you can to reduce the development of HCAs. Don’t leave meat on the fire for long peri-

ods of time, which will prevent deep char marks from developing.

The Journal of Food Protection published a study in February 2014 that discovered that flipping your steak every two minutes during cooking also eliminates E. coli contamination. But, if you flip every four minutes, some bacteria may remain.

5. Throw Fish on the Grill

Barbecue staples are often burgers, hot dogs, sausages, ribs and steak. The American Heart Association suggests you choose fish as an alternative because it contains heart-healthy unsaturated fats including omega-3s, which can help guard against heart disease.

Choose firm fish, such as salmon or halibut steaks, and use a specialized fish grill basket to achieve that smoky flavor without losing your fish between the grates. Shellfish such as shrimp also cook quickly and tastily on the grill.

6. Add Some Beer

To your marinade, that is! A beer-based marinade may help reduce the formation of potentially harmful PAHs on your meat as it grills. Research in a March 2014 issue of the Journal of Agricultural and Food Chemistry showed that dark beer had the strongest effect on reducing eight major types of PAHs by nearly 70 percent compared to unmarinated pork. Lighter beers also had some effect, and wine and tea marinades can work, too.

7. Use Spices, Herbs and Citrus

Bottled barbecue sauces are often full of high fructose corn syrup, artificial colors and preservatives. Not only that, but the April 2015 Cancer Medicine study found that BBQ sauce marinades can actually increase harmful HCA formation while grilling.

Skip the bottled stuff and boost the flavor of your grilled meat with a hearty spice rub, fresh herbs and a squeeze of lemon or lime juice.

Dried or fresh rosemary, thyme and parsley are fantastic flavor additions to a homemade marinade. Rub beef or chicken with spices such as cumin, chili powder and black pepper. Squeeze fresh lemon juice on grilled shrimp.

Throw out marinades that have come in contact with raw meat juices. The contaminated sauce could spread germs to cooked food, the Centers for Disease Control and Prevention (CDC) warns.

8. Don’t Forget the Vegetables

Grilling doesn’t have to be synonymous with meat. Caramelize veggies for a scrumptious side dish or main entrée. Bell peppers, onions, zucchini, eggplant, corn, portabella mushrooms, sweet potatoes and radicchio are just a few to toss on the grill this season.

Plus, you’ll benefit from an array of minerals, vitamins, phytonutrients and fiber when you add more veggies to your diet.

Replace mayonnaise-based sides like coleslaw and potato salad with your grilled veggies. You can also offer cut-up veggies with hummus or guacamole as a side dish and make coleslaw with a vinegar-based dressing.

9.

Grill Fruit for Dessert

Brownies and chocolate chip cookies may be standard barbecue dessert fare, but healthier options are just a grill rack away. Pineapple, mango and stone fruit (like peaches) grill up beautifully. The heat caramelizes the natural sugars to make an extra delicious treat that won’t show up on your waistline.

10.

Buy a Better Bun

Place your perfectly cooked burger on a whole-grain bun rather than opting for white bread. The Journal of Chiropractic Medicine published a meta-review of studies in November 2016 that highlighted the benefits of consuming two to three servings of whole grains per day. Whole grains, the study found, may help ward off type 2 diabetes, heart disease and certain cancers, including colorectal, pancreatic and gastric.

We like Angelic Bakehouse’s sprouted buns and rolls, which serve up plantbased fiber and protein.

11.

Keep the Grill Clean

After your cooking adventure, don’t forget to thoroughly clean your grill so that burnt bits don’t transfer to your food.

Not only does this buildup make your next meal taste bitter, but it can also lead to burning and smoking that makes your meat cook unevenly and form those potentially carcinogenic compounds.

Tip

If you use a wire bristle brush, wipe down the grill’s surface with a damp paper towel to remove any bristles that may have gone astray and could make their way into your meal, the CDC warns.

This article origanally appeared on livestrong.com

Discover the Health Benefits Of Soaking Up The Sun

The health benefits of sunlight include improving mood and boosting immunity.Have you ever stepped outside on a sunny day after a week of gloomy weather and just felt better? It’s not in your imagination — there are numerous health benefits of sunlight, from mental to physical! (Of course, the caveat is that you have to enjoy it safely; we’ll cover that in this article too.)

Let’s take a peek at these health benefits of sunlight and how you can enjoy them safely!

Strengthening bones

Bone health relies on essential nutrients like calcium and vitamin D. Vitamin D is known as “the sunshine vitamin” because sunlight helps our bodies synthesize more of it! In addition to sun exposure, it may be a good idea to take a multivitamin with a combination of vitamin D, vitamin K, and calcium since these

all work synergistically. As always, check with your doctor first before starting on any new supplements.

Improving mood

You may have heard of Seasonal Affective Disorder, abbreviated as SAD, which is known to cause depressive symptoms during times of the year with low sunlight. There are theories on why this happens, including lower vitamin D levels, less serotonin production, and a disrupted biological clock. No matter what factors are at play, the connection is clear that sunlight makes us happier and can improve your overall mood!

Sharpening cognition

In addition to improving our mental health, sunlight can also improve our cognitive functioning. Studies looking at the connection between sunlight and brain activity have shown that sun exposure enhances learning and memory.

Boosting immunity

Small doses of sunlight can be helpful in boosting our immunity against viruses and infections — and the reason circles back to vitamin D. This is likely part of the reason why flu infections are more common in the fall and winter months when there’s less sunlight, so taking a supplement could be more important and beneficial at this time of year.

Preventing some chronic diseases

Sunlight and vitamin D don’t just protect us against short-term seasonal diseases. Associations have also been drawn to longer-term, chronic issues like heart disease, autoimmune conditions, diabetes, and even MS. Not having enough vitamin D has also been linked to an increased risk of tumors. It’s important, however, to weigh the risks of skin cancer from unshielded sun exposure. Taking dietary vitamin D supplements is a great way to avoid sun damage and still get the benefits of vitamin D.

Even with all these health benefits of sunlight, it’s important to be careful about how much time you spend in the sun. Too much sun exposure can result in sunburn, sunstroke, dehydration, faster skin aging, and skin cancer.

That’s why a healthy balance is key! Try to plan your outside time for the morning and evening, when the sun isn’t as strong. Wear breathable clothing and a wide-brimmed hat, and apply sunscreen anytime you expect to be in the sun for more than 10 minutes.

See more sun protection tips here, and keep reading the CapTel blog for more health tips! www.captel.com.

Natural Eco-friendly Burial

Natural burial is dignified, eco-friendly, and minimizes the carbon footprint.

Overview of Natural Burial

Natural burial, or green burial, is the interment of an unembalmed body in an earthen grave. It is a burial practice that has been used for millennia and has seen added interest since the 1990s. Natural burial is dignified, eco-friendly, and minimizes the carbon footprint. Prairie Home Cemetery has a Section (12) devoted to Natural Burial in a Prairie setting.

It is not unusual to see wildlife in the prairie. The prairie is a magnet for birds of all kinds and butterflies. In the summer you will notice bird watchers, walkers and people who sit and reflect in this beautiful area.

Please visit but do not remove any seeds or flowers, it is strictly prohibited.

Body Preparation

With natural burial, there normally is no traditional embalming, and the body is wrapped in a burial shroud that is then interred. It may also be placed, either shrouded or unshrouded in a fully biodegradable casket. However with green friendly embalming

techniques, families may opt to have a service followed by burial. Please note burial normally takes place within 2448 hours of death.

Caskets

Caskets often times used are of a wicker, sea grass, or wood (or similar solid material) construction, with no metal. No burial vault is used (concrete or other nondegradable permanent device).

Committal Area

The new committal area has a dual purpose:

To serve as a place where families and clergy can hold funeral services

To serve as a place where memorialization of those buried will occur

Cenotaphs

Cenotaphs (large monuments) will be located within this area and hold the names of those individuals that are buried in the prairie. On December 3, 1849, Nathaniel Walton sold three acres of land to Waukesha township. This was the beginning of Prairie Home Cemetery. For more information contact 262.524-3540.

Lifestyles

www.missioncreekofeden.com

WHO WE ARE

WHO WE ARE

Mission Creek is the best local assisted living and memory care for you, your family, friends, and loved ones. We work hard to keep our residents and this community great.

Mission Creek is the best local assisted living and memory care for you, your family, friends, and loved ones. We work hard to keep our residents and this community great.

WHAT WE DO

WHAT WE DO

We work directly with our residents and their families to keep everyone involved with their interest and pursuits. Your community remains at the center of life, alongside top-of-the-line care for a comfortable and fulfilling lifestyle.

We work directly with our residents and their families to keep everyone involved with their interests and pursuits. Your community remains at the center of life, alongside top-of-the-line care for a comfortable and fulfilling lifestyle.

Summer Is Here

a great time to get outdoors

Revitalize Wellness Corner with Lee Zehm-Clay RN, BSN, FCN, HES St. Camillus Revitalize Wellness Manager

Of the Eight Dimensions of Wellness (emotional, physical, occupational, social, spiritual, intellectual, community, and financial), joining a walking group touches on at least five of these. How’s that? Let’s explore:

We all know that walking is a great physical activity that requires no special equipment or a gym membership…. (Well, maybe you will need to invest in a good pair of walking shoes.)

By moving your body through walking, you release stress-reducing hormones called endorphins. These endorphins interact with receptors in your brain to reduce the perception of pain and trigger positive feelings in the body so walking can be emotionally uplifting.

Getting outdoors for a walk also gives you an opportunity to return your spirit to the natural elements that surround you. To be fully immersed and connected to a greater power than you alone.

When we explore a bit further, we learn that joining a walking group also provides you with the opportunity become more socially involved. As you meet more people and build connections with others in your group you become a member of a community. Being a member of a community gives you a sense of purpose and belonging which circles back to providing you emotional wellness. As a community member you may even tap into some of your occupational skills and talents by designing new walking paths or organizing the group to “walk for a cause” such as the Alzheimer’s or Breast Cancer Prevention.

Our walking group at St. Camillus has over 11 members now and we’ve only just started. We walk every Wednesday morning rain or shine, indoors or out. If you would like to learn more about our group give us a call:

Whether you opt to join a group or just get walking on your own, the secret is to just get moving and as the famous Dr. Suess says: “Oh, the Places You’ll Go.”

Until next time.

To learn more about St. Camillus Life Plan Community and the Revitalize Wellness Program, call 414-259-6310 or visit www.stcam.com.

What

Peanuts Pack a Punch Against Memory Loss

In the United States, Alzheimer’s disease affects more than six million Americans and more than 11 million provide unpaid care for people with Alzheimer’s or other dementias. There’s now growing evidence that peanuts can help address this disease by supporting brain health. The Peanut Institute is sharing insight and research on why this mighty legume can deliver a difference.

Essentially, it boils down to the nutritional makeup of peanuts.

“Since food is something that we add to our bodies every day, it can truly be medicine,” says Dr. Samara Sterling, a nutrition scientist and research director for The Peanut Institute. “We’re finding that eating a small amount of peanuts or peanut butter regularly can play an important part in the fight against Alzheimer’s and dementia.”

First, peanuts have high levels of niacin and are a good source of vitamin E – two nutrients that have long been known to protect against Alzheimer’s disease and age-related cognitive decline. One study found that niacin intake from foods was associated with a slower annual rate of cognitive decline and a 70% lower risk of Alzheimer’s.1

Second, peanuts contain resveratrol, a bioactive that is believed to be beneficial in fighting against Alzheimer’s and other nerve degenerating diseases. Lab tests in 2018 found resveratrol had the ability to reverse cognitive defects, as well as restore cognitive function in mice with neurological disorders.2

Third, peanuts pack p-coumaric acid. A 2014 animal study found that p-coumaric acid helped reduce stress and anxiety. Researchers noted that the antioxidant could have similar stress-reducing effects as some of the leading anti-anxiety medications.3

In 2021, University of Barcelona researchers studied a group of college students ages 18 to 33 for six months. They found those who had a daily serving of peanuts or peanut butter experienced improved memory function and decreases in anxiety, depression and stress.4

“Results from the study suggested that the improvement in memory function and stress response after consuming peanuts or peanut butter is related to the mental health effects of bioactive compounds found in peanuts, including resveratrol and p-coumaric acid,” explains Sterling.

For older adults, a new study published in June 2023 showed that those age 55 to 75 years who consumed peanuts or tree nuts at least three times per week had more favorable changes in cognitive performance than those who ate nuts less than once per week. The authors concluded that regular nut consumption can help mitigate cognitive decline over a two-year period in at-risk older adults. 5

Finally, in addition to niacin, vitamin E, p-coumaric acid and resveratrol, peanuts and peanut butter have a unique combination of healthy fats, vitamins, minerals, fiber and protein that deliver both mind and body benefits.

“Peanuts are really quite amazing because just a small serving can have an impact. They’re an energy dense food and studies conducted in the United States and around the world have found that eating peanuts regularly helps prevent disease, improves life expectancy and delivers positive effects throughout the body,” adds Sterling. July

Essentially, it boils down to the nutritional makeup of peanuts.

Independent, Senior Communities

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 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 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 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 offers luxury one adn two bedroom independent senior apartments located on the Woodland Ridge Campus. Our spacious apartmetns incldue a patior

Our non-smoking community is the perfect place to call home.

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.

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.

tour at any of our Horizon managed properties www.horizonseniorhousing.com

Memory Care

Dementia is not a specific disease. It’s an overall term that describes a wide range of symptoms associated with a decline in memory or other thinking skills severe enough to reduce a person’s ability to perform everyday activities.

Dementia the Signs, Symptomsand Causes

Dementia is a general term used to designate a decline in mental ability severe enough to interfere with daily life. Memory loss is an example. Alzheimer’s is the most common type of dementia. Dementia is not a specific disease. It’s an overall term that describes a wide range of symptoms associated with a decline in memory or other thinking skills severe enough to reduce a person’s ability to perform everyday activities. Alzheimer’s disease accounts for 60 to 80 percent of cases. Vascular dementia, which occurs after a stroke, is the second most common dementia type. But there are many other conditions that can cause symptoms of dementia, including some that are reversible, such as thyroid problems and vitamin deficiencies.

While symptoms of dementia can vary greatly, at least two of the following core mental functions must be significantly impaired to be considered dementia:

• Memory

• Communication and language

• Ability to focus and pay attention

• Reasoning and judgment

• Visual perception

Many dementias are progressive, meaning symptoms start out slowly and gradually get worse. If you or a loved one is experiencing memory difficulties or other changes in thinking skills, don’t ignore them. See a doctor soon to determine the cause. Professional evaluation may detect a treatable condition. And even if symptoms suggest dementia, early diagnosis allows a person to get the maximum benefit from available treatments. It also provides time to plan for the future.

Different types of dementia are associated with particular types of brain cell damage in particular regions of the brain. For example, in Alzheimer’s disease, high levels of certain proteins inside and outside brain cells make it hard for brain cells to stay healthy and to communicate with each other. The brain region called the hippocampus is the center of learning and memory in the brain, and the brain cells in this region are often the first to be damaged. That’s why memory loss is often one of the earliest symptoms of Alzheimer’s.

There is no one test to determine if someone has dementia. Doctors diagnose Alzheimer’s and other types of dementia based on a careful medical history, a physical examination, laboratory tests, and the characteristic changes in thinking, day-to-day function and behavior associated with each type. Doctors can determine that a person has dementia with a high level of certainty. But it’s harder to determine the exact type of dementia because the symptoms and brain changes of different dementias can overlap. In some cases, a doctor may simply diagnose “dementia” and not specify a type.

Treatment of dementia depends on its cause. In the case of most progressive dementias, including Alzheimer’s disease, there is no cure and no treatment that slows or stops its progression. But there are drug treatments that may temporarily improve symptoms. The same medications used to treat Alzheimer’s are among the drugs sometimes prescribed to help with symptoms of other types of dementias. Non-drug therapies can also alleviate some symptoms of dementia.

3 Ways Nature May Protect Our Brains Against Dementia

We all know the joys of being out in nature. The sights, sounds, smells and fresh air are great for our state of mind. Research has even shown that simply being able to see nature from inside has a positive impact on our well-being.

In fact, the benefits of time spent outdoors may go deeper than merely improving our mental health. “Nature may also help protect against the risk of developing certain neurodegenerative disorders,” according to a February article in The Washington Post.

The article was about a study of almost 62 million older adults (age 65 and up) in the U.S. and the time they spent in nature or “green spaces” such as parks or yards. A study in the U.K. showed similar results. Those who lived in an area “with more green space had a lower rate of hospitalization for Parkinson’s

disease, Alzheimer’s disease and related dementias such as vascular dementia and Lewy body dementia.” The presence of “blue spaces”—oceans, lakes or rivers—also had an impact, but only on hospitalizations for Parkinson’s disease.

The “whys” behind these results are still being researched, but experts believe that one of the biggest reasons is nature’s ability to reduce our stress. “We have long known that when we’re in nature, our bodies increase their production of certain feel-good hormones and other chemicals,” says Jon Bain, Owner of Right at Home-Milwaukee - Waukesha]. This gives us a natural, lasting boost—so getting outside frequently may explain the long-term protection against cognitive decline. “Exposure to nature helps us build our resilience,” adds Bain.

The author of the study also talked about what’s missing from the best green spaces. “In general, air pollution and noise levels are lower in greener environments,” said study author Jochem Klompmaker of Harvard University’s T.H. Chan School of Public Health. “Some of these mechanisms may be related to Alzheimer’s disease and Parkinson’s disease.”

How else might time outdoors be good for us? Dementia Adventure, a U.K.based charity, credits the role of being active while outdoors, exposure to fresh air and light, and the opportunity to make lasting pleasant memories. Here’s how those three factors might contribute.

1. Being Active Outdoors

Besides increasing the flow of blood and oxygen to the brain, being active outdoors can:

• Reduce inflammation in the body, which has been linked to cognitive decline and the development of Alzheimer’s disease.

• Promote neuroplasticity, the brain’s ability to adapt and change in response to new experiences. Outdoor activities that challenge the brain, such as hiking or learning a sport, can promote neuroplasticity and improve cognitive function.

• Increase our intake of vitamin D, which has been linked to a reduced risk of cognitive decline and Alzheimer’s disease.

Yes, running 5 miles is one definition of being active outdoors. But people who aren’t extremely fit need not worry: “Even walking is considered being active,” says Bain. “Join a walking or hiking group. If you can do more, so much the better.”

NATURE>>page 44

Virtual Speech Therapy from the Comfort of Home

Author Avivit Ben-Aharon, Founder & Clinical Director

The ability to communicate easily and effectively is an essential aspect of everyday life. This skill is something that people rarely think about until we don’t have it – making it difficult to understand how hard it can be to deal with communication challenges on a dayto-day basis. The American-Speech Language-Hearing Association (ASHA) estimates that these challenges affect as many as 46 million people or about 10 percent of the U.S. population, including anyone of any age.

While some issues are associated with congenital factors, others can develop ozer time or as part of a condition or the aging process. For example, seniors often report that diminished communication skills affect their ability to maintain healthy social engagements, prevent them from receiving adequate health care and lead to depression and other related conditions.

Speech and communication challenges include:

• Alzheimer’s and dementia-related skill loss

• Autism Spectrum Disorder (ASD)

• Cognitive communication disorders

• Head and neck cancers

• Hearing loss

• Language and articulation disorders

• Parkinson’s disease

• Stroke and Aphasia rehabilitation

• Stuttering

• Traumatic Brain Injury (TBI)

• Voice disorders

• and more.

In many instances, communication issues are associated with a physical injury – such as traumatic brain injury (TBI) -- or even an emotional trauma. One’s ability to communicate may also be affected by the presence of a tumor in the mouth or throat, or by treatment for the tumor such as surgery or radiotherapy. Symptoms can be mild and manageable or difficult to address. Regardless of the specific challenge, there are very real reasons to seek help. Today, thanks to advances in technology and increased computer knowledge, getting the online speech therapy support one needs is now easier than ever. The True Consequences of Untreated Speech Disorders

While communication challenges affect how individuals interact and form relationships with one another, they also may directly impact a person’s overall well-being and quality of life. People who struggle to communicate may experience social, emotional and psychological setbacks and it is not uncommon for these individuals to report feelings of isolation, frustration and of feeling powerless in social situations. These can lead to anxiety, depression and a lack of overall confidence which may also weaken academic and workplace performance and impede opportunities for advancement.

Children also experience these challenges. According to the National Institute on Deafness and Other Communication Disorders, about five percent of students by first grade have noticeable speech disorders. Without intervention, these children can struggle with basic academic skills – specifically reading and writing – which can affect educational outcomes as well as self-esteem and confidence levels that

LIVE THE HARWOOD LIFESTYLE — ENJOY RETIREMENT

and writing – which can affect educational outcomes as well as self-esteem and confidence levels that may further impact relationships, jobs and other aspects of life as they grow up. Help is Accessible and Available

While access to speech therapy services can vary depending on an individual’s geographic location, insurance coverage and local provider availability, a laptop or personal computer with a simple internet connection have made speech therapy services even more accessible than ever before. Telehealth and virtual speech therapy, in which patients and their speech therapists engage via a computer or tablet, have broadened opportunities for obtaining help. This virtual healthcare option became increasingly popular during the COVID19 pandemic when in-person appointments were limited or reduced. Since then, numerous studies have shown that virtual care can be as effective as traditional in-person services. These services allow individuals to receive therapy from the comfort of their own homes, eliminating barriers such as transportation, distance, geographic accessibility and even continued public health exposure concerns.

Just like traditional speech therapy services, certain virtual speech therapy services may be covered by insurance plans, making treatment more affordable for those who need it. It is important to choose a program that has licensed speech therapists with various skill sets, training, experience and availability to work with each individual, perform an assessment, discuss goals and objectives and create an individualized treatment plan.

Great Speech, for example, uses an algorithmic matching system that filters down to the best group of therapists for the individual patient. This pairing process is based upon the therapist’s experience, education, classes, special training and interests as well as the precise age groups or conditions that the clinician has worked with.

When a client requests service, the process begins with a complimentary screening to capture condition information, confirm the patient’s age, symptoms, and, most importantly, to understand the impact that these challenges create for the patient. This information is used to determine the therapist best suited for that patient. This is more than simply ‘checking the boxes’ and getting the patient assigned to the next available therapist as is the practice in most clinics.

Value of Speech Therapy

Speech therapy education and exercises replicate the experience of working

out with a personal trainer. Therapists provide clients with the tools to continue improving communications skills outside of their live sessions. This activity reinforces learning achieved during one-on-one sessions with the therapist and enables clients to achieve their goals faster. It is confirmation of the saying, “Practice Makes Progress.”

A variety of speech therapy exercises are quite effective, including those that strengthen the muscles we use to speak, training in how to better articulate and pronounce words and even teaching strategies that can improve language comprehension and expression.

Speech therapists can also introduce other interventions that are particularly impactful for people with hearing disorders that are affecting the ability to communicate. In instances where injury or age can prevent a return to normal communication abilities, speech therapists can introduce new alternatives to support the existing communication level, from assistive devices to the development of alternative skills.

About Avivit Ben-Aharon

Avivit Ben-Aharon, MS ED., MA CCC SLP is the Founder and Clinical Director at Great Speech, Inc, a virtual speech therapy company founded in 2014. She is recognized as a trail blazer for nationwide virtual access to speech therapy, allowing anyone who is committed to improving their communication to receive expert services, regardless of location or scheduling limitations. Her work has been featured on Good Morning America, US News and World Report, Miami Herald and more. She holds an undergraduate and a Master of Arts degree in Speech-Language Pathology from The City University of New York. She earned a Master of Science in Special Education and Teaching from Hunter College. Connect with her on LinkedIn or via email: avivit@greatspeech.com.

About Great Speech

Great Speech Inc. is the recognized leader in virtual speech therapy, and since 2014 has delivered convenient, specialized services to clients anytime, anywhere. Its innovative approach leverages technology to match credentialed therapists with children, adults and seniors who need and seek better speech communication. Proud winner of the American Telemedicine Association (ATA) 2023 Innovators Challenge for In-Patient Care Solutions and recipient of the Women’s Business Enterprise National Council (WBENC) certification. www. greatspeech.com

Feeling Young And Living Young Longer

It seems like everyone is obsessed with looking young these days. And hey, who can blame them?

We all want to look young for our age. But the truth is, there’s only one thing better than looking young: feeling young and living young longer.

Consider this: 61% of men describe their current energy level as lower than their energy level 5 years ago, and 65% of men say that they experience brain fog and think their mind is not as sharp as it used to be.

Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happen throughout our lives. Given the flexibility of your brain, how will you rewire it to help you live younger longer?

Dr. Myles Spar, Chief Medical Officer of Vault Health, is an expert when it comes to men’s physical, emotional, and sexual health. He has shared 13 ways you can keep your mind, spirit, and body youthful regardless of your age. Here are his 13 tips to live younger longer:

1.Meditate

When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the

prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life?

2.Play

Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cog nitive training increased the energy ef ficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a sig nificant increase in the association be tween reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s au thors hope their findings pave the way for further research that attempts to har ness the potential of the aging brain.

3.Get Busy

According to Dr. Oz, having loving sex a couple of times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spend ing time with friends and family keeps you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteer match.org can help you figure out where your skills can best be put to use.

4.Stretch it Out

Flexibility decreases as we age, but the National Academy of Sports Medi cine says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on

YOUNG>>page 35

It seems like everyone is obsessed with looking young these days. And hey, who can blame them? We all want to look young for our age. But the truth is, there’s only one thing better than looking young: feeling young and living young longer.

Consider this: 61% of men describe their current energy level as lower than their energy level 5 years ago, and 65% of men say that they experience brain fog and think their mind is not as sharp as it used to be.

Once thought to be hard-wired after early childhood, the brain actually has a remarkable ability to change and heal itself. Known as neuroplasticity, this remodeling due to our environment, behavior, and feelings happen throughout our lives. Given the flexibility of your brain, how will you rewire it to help you live younger longer?

Dr. Myles Spar, Chief Medical Officer of Vault Health, is an expert when it comes to men’s physical, emotional, and sexual health. He has shared 13 ways you can keep your mind, spirit, and body youthful regardless of your age. Here are his 13 tips to live younger longer:

1.Meditate

When it comes to keeping you young, meditation has been shown to actually change the brain. Sara Lazar, a neuroscientist at Harvard Medical School and Massachusetts General Hospital, conducted studies involving brain scans of meditators. She found that people who had been meditating for a long time had increased grey matter in the auditory and sensory cortex, which she attributes to the mindful attention paid to breathing, sounds, and other stimuli during meditation. She also discovered more grey matter in the frontal cortex, the part of the brain associated with memory and decision making. According to Lazar, meditators in their fifties had the same amount of gray matter in one part of the prefrontal cortex as people in their twenties in spite of the fact that the cortex is known to shrink as we age. Why not incorporate this brain-boosting practice into your life?

2.Play

Have you seen ads for brain-training games and wondered if they were legit? According to recent research, the answer is yes. A new study found cognitive training increased the energy efficiency of participants’ brains. In the randomized clinical trial, adults aged 56 to 71 were either given twelve weeks of cognitive training or assigned to one of two control groups. Measuring brain activity, researchers found those in the cognitive training group showed a significant increase in the association between reaction time and frontal lobe activity compared to the control groups, meaning their brains didn’t have to work as hard to perform tasks. The study’s authors hope their findings pave the way for further research that attempts to harness the potential of

the aging brain.

3.Get Busy

According to Dr. Oz, having loving sex a couple of times a week increases testosterone in men and can reduce your “real age” by nearly three years. Even if you’re not romantically involved, spending time with friends and family keeps you from isolating yourself as you get older. Volunteering, too, can be a nice way to ward off loneliness while helping your community. The website volunteermatch.org can help you figure out where your skills can best be put to use.

4.Stretch it Out

Flexibility decreases as we age, but the National Academy of Sports Medicine says following a systematic and progressive flexibility program can help keep you limber. Even a few minutes of light stretching every morning can make a difference. The National Institute on Aging provides some good information and exercises here.

5.Socialize

It’s probably a given that loneliness takes a toll on your mental health, but did you know it can actually affect your genes—and maybe even shorten your life? Research suggests being lonely can have a negative impact on telomeres, the segments of DNA at the end of our chromosomes that shorten each time a cell divides and may indicate how long we’ll live.

Longer telomeres are associated with slower aging, fewer age-related diseases, and generally greater life spans. In a study of African grey parrots in captivity, those who were housed alone had shorter telomeres compared to those who lived with a companion bird. This finding supports a growing body of evidence showing that social isolation and other stressors can be detrimental to our telomeres. Loneliness can also increase your risk of depression, cognitive decline, heart disease, and other serious conditions in ways similar to obesity and smoking. Schedule a dinner with a buddy you haven’t seen in a while or take your spouse out for a night on the town. You could also consider volunteering in your community, which gives you a chance to help others while you interact with them.

6.Exercise

Not only does exercise benefit your body and mind, research shows it could also keep your muscles young by stopping or even reversing the decline in their cellular health that comes with aging.

7.Eat Clean

A balanced diet high in whole foods provides your body with the nutrients it needs to stay in top form. Avoid refined sugar, which causes inflammation linked to diseases like diabetes and Alzheimer’s. Unsure what to eat? Check out livestrong.com’s list of anti-aging foods here.

6 Ways to Show Someone

Who is Downsizing That You Love Them

Focus on what to keep. Many times when we are helping clients downsize and move, they get stuck in thinking about what to do with the things they are not keeping. Often this prevents any progress. Instead, thinking about which items are still loved and used can be a more joyful experience. Taking these items into the next chapter makes for a great new start.

Group like items together. It’s hard to take stock of what you have when it’s spread throughout the house. If you have clothes in multiple closets, or coffee mugs in different cupboards for example bring them all together and decide how many you really still like, want, or need.

Listen to the stories. Sometimes telling the story about a belonging is just what is needed to be able to let it go. It can also be a really fun way to connect with a friend or relative and learn things about them that you didn’t know.

Help preserve the memory. One fun way to do this is after you’ve heard a

story of some meaningful items, take a picture and put the story on the back or turn it into a book of photos with the stories. This way your loved one can remember the memories and let go of the objects.

Accept items graciously. If a loved one offers you something, keep in mind this may be the step they need to be able to let it go. It does not mean a life sentence of having to keep the item. You can choose to keep it, donate it, or refurbish it as needed. Another option is to help explore meaningful places that are important to your loved one to donate items to.

Bring in help if needed. Know your own strengths and dynamics. If this is not a good role for you, delegate or hire a Specialty Move Manager. Smart Moves can help if you are in Southeast Wisconsin or go to www.NASMM.org to find a Move Manager near you. For more information on downsizing contact Smart moves at 414-5265242 or visit www.smartmovesforseniors.com.

5 Downsizing Tips to Start the Summer Unencumbered by Stuff

Set a Timer - if organizing and downsizing is not your favorite thing, overdoing it will not inspire you to keep going. 15 minutes is a good amount of time to focus on downsizing each day.

Take a step back - choose a room to start in and stand in the doorway. Which area will feel best to tackle. Start there so you can feel a sense of accomplishment when that area is sorted and organized. Take a before and after picture for further motivation.

Start with the easy stuff - if it is hard for you to make decisions about a certain category, start with something easier. A medicine cabinet or the silverware drawer are typically easier places to start. .

Ask yourself three questions: “Do I like it?” If the answer is no why keep it? “Do I use it?” If you’re not sure when the last time you used something, write the date on it and after 3 months if you haven’t used it reassess if it is really something you need. Lastly, “Do I have room for it?” If there isn’t room for it or it is going to end up stored away out of sight it time to explore other options.

Healthy Vegetables TO PLANT IN YOUR GARDEN

Lettuce is one of the healthy spring vegetables you can plant in your garden.Are you champing at the bit to get out in your garden after a long winter? Your wait just might be over! There are plenty of healthy spring vegetables that thrive in cooler weather. If your soil isn’t soft enough to dig yet, you can start these veggies off in pots or trays and transplant them outside when the weather cooperates.

Start by picking up seeds for these healthy spring vegetables:

Lettuce

Leafy greens are good for the brain as they are tied to sharper memory. They also happen to be a perfect healthy spring vegetable, because they only grow in temperatures below 80F. Keep yourself in a hardy supply of spring salad by planting

“cut-and-come-again” varieties where you plant just once and then continuously harvest the outer leaves. Or, you can decide to grow entire lettuce heads and re-plant after harvests—it’s up to you! The time between planting and harvest usually ranges between 35-70 days.

Green peas

Who doesn’t love hunting for ripe sugar-snap or snow peas and eating them straight from the pod? It helps to soak the seeds in water before planting to speed up germination. Then, plant them along a trellis or fence so they’ll have support to climb on as they grow. Keep an eye out for flowers, because they’ll be ready to eat about three weeks after that.

Carrots

This crisp, sweet root vegetable is best planted 3-5 weeks before the predicted last frost of spring, which varies based on where you live. You can continue planting these healthy spring vegetables every three weeks if you want to stagger your harvests. Carrots are famously healthy for the eyes, but not just because of vitamin A as is commonly believed. They also contain lutein, a lesser-known antioxidant that promotes healthy vision.

Tomatoes

While they’re technically a fruit, not a vegetable, tomatoes are one of the most popular additions to home gardens, and for a good reason—they’re flavorful and versatile in recipes. The health highlight of tomatoes is an antioxidant called lycopene, which is linked to a lower risk of cancer and heart disease among other benefits. There are many different methods for growing tomatoes, which depend on your preferences, the setup of your garden, and the tomato varieties you choose.

Radishes

Want a quick turnaround with high chances of success? Go for radishes in your garden. You can plant them as soon as your soil is ready to work with, and harvest as early as three weeks later. Experiment with adding radishes to salads raw – or you can sauté, roast, or even pickle them. There are plenty of recipes that can help you use your radish harvest all spring!

Spinach

Adding fresh baby spinach to a salad, stir fry, or casserole is even better when it comes from your own garden. It’s another healthy spring vegetable that you can plant as soon as the ground is willing. You can start harvesting the outside leaves as soon as they are 3-4 inches long. Aim to pick it all by the time summer arrives, as spinach doesn’t do as well in the heat. Spinach is good for the eyes and the heart, among other fantastic health benefits.

Sow wholesome seasonal goodness right in your backyard.

How To Avoid Knee Pain When Gardening With Our 4 Easy Tips

Although gardening is a past-time enjoyed by so many members of the community, it can be a very labor-intensive job and can leave you with soreness across your body, but your knees could end up taking a toll.

Summer is starting here in Waukesha and we know that means our patients will be getting outside, soaking up the sun, and tending to their beautiful gardens.

Although gardening is a past-time enjoyed by so many members of the community, it can be a very labor-intensive job and can leave you with soreness across your body, but your knees could end up taking a toll.

So in order to help you avoid knee pain when gardening and enjoy the experience of mowing the lawn or repotting your plants, we’ve found our 4 best tips and want to share them with you!

#1 Lift Heavy Plant Pots Correctly

Utilizing proper lifting and bending techniques when you’re trying to move heavy pots is very important to avoid knee pain when gardening and also other injuries!Before you lift your plant pot, make sure your legs are shoulder width apart and you have the correct posture throughout your spine, neck, and shoulders.

Then you should bend down from your knees to protect yourself from strains in your lower back. Once your knees are bent and you’re ready to pick up that heavy pot, push back up to a standing position through your heels.

The reason we use our legs to lift heavy objects is that they’re larger muscles that can handle the weight and movement of heavy items with little risk of injury to other parts of your body such as your shoulders or lower back.

#2 Use Knee Pads

Pulling out weeds or planting new seeds can take a huge toll on your knees putting large amounts of pressure onto your joints by kneeling on hard ground. To avoid knee pain when gardening, knee pads are a fantastic option! You

can buy ones you can wear or just a foam pad to put under your knees for cushioning.

Not only will this tip help you stay comfortable while you tend to your garden, but it could help you avoid unwanted knee pain after you’ve packed away your tools and are trying to relax!

#3 Change Your Position

We know that when you’re tending to your garden, kneeling is inevitable and if you were to stand up you could damage other parts of your body such as your lower back (plus you wouldn’t be able to get your hands dirty!).

However, as we’ve said before kneeling can often be painful and even more so when you finally stand up and begin to move around again.

If you change your position as you’re working you can take unnecessary pressure off your knees.

Try shifting your weight from one knee to the other every 10 minutes!

#4 Stretch!

Although gardening might not be a high-impact sport, it’s still important to warm up and cool down as it will definitely help you avoid knee pain when gardening!

Before you begin re-potting, take 10 minutes to stretch out your muscles to prepare them for the work you’re about to do.Easing yourself into movements such as kneeling and crouching can prevent muscle strains that could keep you out of the garden for a long time, which we’re sure you don’t want to happen!

It’s the same when you cool down. Take another 10 minutes after you’ve put your lawnmower and tools away using long and slow stretches with

GARDEN>>page 44

How the brain is wired for Music And Memory

Psyche Loui, Ph.D., leads the Music, Imaging, and Neural Dynamics (MIND) Lab at Northeastern University in Boston. She also plays the violin in Boston’s Longwood Symphony Orchestra and in a variety of local pop and chamber music groups. In the laboratory, she seeks to understand how the parts of the brain that relate to musical perception and processing interact with brain regions controlling learning, memory, and emotions. Interested in music and science most of her life, she first became curious about how music might help people with dementia while volunteering at a nursing home as a high school student.

After little response from residents with advanced dementia to the Beethoven pieces she played on the piano, staff members encouraged her to try something a bit livelier from a book of traditional folk songs. “I just played some old familiar ditties and tunes, and then, amazingly, some of the residents knew all the words and started singing along in close harmony,” said Loui. “That just really struck me.”

Our brains are hard-wired to predict and anticipate familiar rhythms and melodies, Loui explained. It starts with the auditory cortex, the brain region that receives and processes sounds, including voices and music. “When we hear something that we enjoy, that engages not only the auditory cortex, but also the brain’s reward systems that are driven by the neurotransmitter dopamine, which motivates us to seek out and learn new information.”

Another key part of the brain’s dopamine-based reward system is the medial prefrontal cortex, which also processes memories about ourselves. “If I’m listening to music that I’ve enjoyed throughout my life, and that I

find familiar, then the auditory system is active, but it’s also communicating and connecting with the medial prefrontal cortex,” said Loui.

Working with like-minded researchers in the Boston area at the Berklee College of Music and Harvard Medical School, Loui and colleagues developed an eight-week mindful music-based listening program for healthy older adults. Participants showed stronger increases in functional connectivity between the auditory system and the medial prefrontal cortex — areas that generally become less active with age — compared to control groups. Their team is now testing out this intervention in older adults with memory impairments, hoping that music can help revive learning and memory functions through this connectivity.

Loui’s latest project is the Multimodal Musical Stimulation for Healthy Neurocognitive Aging study, which is designing and testing a device that pairs music selected by participants with rhythmic, colored LED light patterns. Supported with NIA small business funding, the technology is based on mouse studies in which Alzheimer’s disease-related brain deposits of tau and beta-amyloid proteins were reduced through light and sound stimuli. Loui and colleagues are working on prototypes to test the light and sound intervention as a potential therapy for older adults and for people living with mild cognitive impairment or dementia.

Singing to build cognitive and social connections

Another interesting area of research is the exploration of whether music can strengthen connections not just between our neurons, but also between people, to enhance social networks and reduce isolation and loneliness among older adults.

8 Exercises to

Did you know April is Stress wareness Month? It’s a great time to look inwards at how stress may be affecting our own physical and mental health. In the United States alone, more than 75% of adults have reported experiencing physical and psychological symptoms due to stress.

There are a lot of different habits or managing stress, and one important part of that is physical activity. Talk to your doctor about stress management techniques and ask them if adding more physical activity is a good idea for you.

If you get the ok from your doctor to add more movement in your everyday life, remember, exercises to help reduce stress don’t have to be boring! They can be a fun and fulfilling part of your workout routine. Check out these eight ideas for stress-fighting activities:

Let’s get moving and learn about the benefits of these exercises to reduce stress below.

Yoga or pilates

Yoga and pilates are two forms of mindful exercise that are both based on controlled movement, stretching, and intentional breathing. Both offer many physical and mental benefits, like increasing your body’s flexibility and strength. And when you’re focusing on your breath and body movement, it helps draw your focus away from stress-inducing thoughts.

Martial arts

Martial arts such as karate, jujitsu, and taekwondo are excellent forms of physical activity that typically incorporate mindfulness and meditation techniques to help you process emotions like stress. The focus and discipline required in martial arts training can promote a sense of control and empowerment, while the social aspect of martial arts training can loop you into a supportive community. If you’re less interested in fighting-focused options, look into tai chi — it’s

Not only does it require skill, focus, and concentration, but it also encourages people to communicate and work as a team, building camaraderie and friendship. (Having strong social connections comes with health benefits too!) Plus, it’s a great way to push yourself to be physically active and stay motivated.

Thanks to all these factors, one study showed that team sports might be the best form of exercise for stress relief! See if you can find a local group for tennis, pickleball, or another sport of your choice.

Bike riding

Dust off your old bicycle and take it in for a tune-up! Cycling gives you an opportunity to get out into the fresh air, and it’s a low-impact cardio activity that gets your blood pumping. If you’re new to riding a bike for exercise, check out our quick-start cycling guide. We have tips on choosing a bike to buy, getting safety equipment, finding bike trails, maintaining your bicycle, and more. Riding a bike is shown to be one of the best exercises for mental health!

Walking or jogging

Walking or jogging is an excellent form of exercise for people who want

STRESS>>page 42

Inspiration

Awe,

daily stress, and Elevated Life Satisfaction

Aging into later life is often accompanied by social disconnection, anxiety, and sadness. Negative emotions are self-focused states with detrimental effects on aging and longevity. Awe-a positive emotion elicited when in the presence of vast things not immediately understood-reduces self-focus, promotes social connection, and fosters prosocial actions by encouraging a “small self.” We investigated the emotional benefits of a novel “awe walk” intervention in healthy older adults. Sixty participants took weekly 15min outdoor walks for 8 weeks; participants were randomly assigned to an awe walk group, which oriented them to experience awe during their walks, or to a control walk group.

Participants took photographs of themselves during each walk and rated their emotional experience. Each day, they reported on their daily emotional

STRESS<<page 41

experience outside of the walk context. Participants also completed pre- and postintervention measures of anxiety, depression, and life satisfaction. Compared with participants who took control walks, those who took awe walks experienced greater awe during their walks and exhibited an increasingly “small self” in their photographs over time. They reported greater joy and prosocial positive emotions during their walks and displayed increasing smile intensity over the study. Outside of the walk context, participants who took awe walks reported greater increases in daily prosocial positive emotions and greater decreases in daily distress over time. Postintervention anxiety, depression, and life satisfaction did not change from baseline in either group. These results suggest cultivating awe enhances positive emotions that foster social connection and diminishes negative emotions that hasten decline.

from being a good form of aerobic activity, it’s also an activity that can be done in almost any location. You could take a walk or jog around your block, in a local park, or on a nature trail. Check out our tips for starting a walking routine (which can also be applied to jogging).

Interval training

If you’re looking for a more intense workout, interval training can be one of the most effective exercises to reduce stress. High-intensity interval training (HIIT) is a form of exercise that involves short bursts of intense activity followed by brief periods of rest. It’s a great option for releasing a lot of pent-up energy and sweating the stress away!

Dancing

Dancing is a great way to relieve stress since it has physical, mental, and even emotional components. It gets your body moving and grooving as you connect with the music and the people around you. (Solo dance parties in your house are also great, of course!) Check out these six kinds of dance that also double as great exercises.

how inflamed your cell membranes become.

There are quite a few food and beverages that are known to cause cellular inflammation. The most common include sugar, processed carbohydrates, processed and heated vegetable oils, conventional dairy and animal products, farm raised fish, genetically engineered grains, food additives, colors and preservatives, alcohol and for some, caffeine. What can make this even trickier is that if you have specific food sensitivities, those foods will cause an inflammatory reaction every time you ingest those foods. Some of the most common food sensitivities I see in the clinic are wheat, gluten, eggs, dairy, nuts, shellfish, peas and other legumes, soy, and corn. Finding out your exact food sensitivities is a key in helping reduce cellular inflammation, and is something we do with every client that comes into our clinic.

Just as there are numerous foods and beverages that may cause cellular inflammation, there are numerous sources of stress one may experience day in and day out. A lot of people understand and realize when they experience mental or emotional stress, however, most may not realize all of the other smaller stressors their body faces throughout the day. Think of all the stimuli your brain is constantly exposed to throughout the day, such as the TV blaring as you’re trying to get your family ready for the day, the songs and ads on the radio as you’re driving to work while simultaneously worrying about the work day ahead, the bright, artificial lights you are sitting under at your desk, or constant mind chatter from your mental to-do list. These stressors all add up, and contribute to your cellular inflammation levels. I have found that the key is not necessarily to eliminate all of your stressors (because that is not practical at all), but to help re-teach and support your body in how to handle the stressors every day. This looks quite different for each individual I see, so the approach I take for this is personalized for each person.

Last, your toxin load plays a huge role in how inflamed your cell membranes are. We live in a sea of toxins—they are found in the air you breathe, the body care products you put on your skin, the chemicals that are sprayed on your food, are added to your furniture, carpet and paint, and are concentrated in your drinking water (unfortunately no, your refrigerator filter will not remove some of the most toxic substances found in water such as chlorine, aluminum and lead). Since this is such an important piece to your health, we have testing to determine if and what specific toxins are directly contributing to your health symptoms and inflammation levels. This can be very overwhelming for a lot of people, so I help to first educate my clients where these toxins are coming from in their environment, and then how to remove and replace them with safer products.

Why is it Important to Address Inflammation?

Knowing where your inflammation levels are is a key part in reversing any unwanted health condition you may currently have, and for preventing any chronic disease and illness. Now that you know how you can become inflamed, I want to address what inflammation leads to. Having cellular inflammation can lead to a host of unwanted health symptoms and disease, such as weight loss resistance, arthritis and any other autoimmune disease, sleep issues, hormonal imbalance, low energy, mood swings, depression, skin issues such as acne and rashes, anxiety, digestive problems, degenerative brain diseases and cancer. As you can see, most health concerns have inflammation as one of the root cause issues.

Ways Nutrition Can Combat Inflammation?

Since there are various ways a person may become inflamed, the approach that needs to be taken to reverse inflammation can vary from person to person. Eating a cellular healing, anti-inflammatory diet is one approach that is going to work for everyone. One person’s anti-inflammatory diet may look different than another’s, but for the most part, the majority of people are going to benefit from focusing on vegetables, low sugar fruits, pastured and grass fed animal products, wild caught fish, fermented foods, bone broth, olives & olive oil, sprouts, and a lot of herbs and spices. Learning how to incorporate these foods into your diet in the right portions and the right timing of the day can be difficult to decipher. It is recommended to work with a clinical nutritionist on this to ensure your specific anti-inflammatory diet is working for you.

Other sources of nutrition that can help combat inflammation are therapeutic, whole food based supplements and herbs. Some examples of these may include high quality fish oil, curcumin, boswelia, CBD oil, magnesium, glucosamine, MSM, chondroitin, vitamin A, rosemary, quercetin, white willow bark, and Chinese skullcap. A lot of companies will combine nutrients such as these into a blend, so you don’t have to take a bunch of separate supplements. Just like finding your specific anti-inflammatory diet is important, so is finding a specific supplemental protocol. This should be discussed with a clinical nutritionist, or a trusted health care practitioner before you begin supplementing.

2. Getting Fresh Air and Light

Every parent who takes their child outside knows these benefits. Turns out they work for older people, too.

• Improves mood. Exposure to natural light and fresh air can improve mood and reduce the risk of depression, which has been linked to an increased risk of cognitive decline and Alzheimer’s disease.

• Improves sleep. Exposure to natural light can help regulate the body’s circadian rhythms and improve sleep, which is important for brain health.

• Stimulates the brain. Being in nature can stimulate the brain and provide new and varied sensory experiences. That, in turn, can promote neuroplasticity, which we can also think of as resilience, and improve cognitive function.

Even on days when you don’t leave your home, nature can work for you. Spend some time looking out a window. Seeing lawns, flowers and trees will benefit you. “If your front or back door opens to the outside, take a few breaths there,” suggests Bain.

3. Creating Lasting Pleasant Memories

More research is needed to fully understand the impact of Alzheimer’s on memory. But we do know that happy memories in general contribute to our resilience and mental well-being. For someone at risk of developing Alzheimer’s, happy memories may offer these benefits:

• Provides a positive outlook. Focusing on cheerful memories can provide a positive outlook on life, which has been linked to better cognitive function and a reduced risk of developing Alzheimer’s disease.

• Increases social engagement. Sharing nice memories is a great way to talk and connect with other people. That has been linked to better cognitive function and a reduced risk of developing Alzheimer’s disease.

Many joyful memories are made while we’re outside: taking the kids to the park, vacationing at local beaches or national parks, even trick-or-treating. There’s no reason the fun—or the memories—have to end. Meet with friends in the backyard or at a park. Take a walking tour next time you’re on vacation. “And bring the grandkids along,” suggests Bain.

How Right at Home Can Help

Right at Home’s professional caregivers are happy to help their clients get outdoors and enjoy nature. From sitting on the porch to taking a walk in a nearby park or forest, we’re here for you and can help with ambulation and fall prevention. Visit our website at www.carerah.com to find out more.

About Right at Home of Milwaukee - Waukesha

The Right at Home Milwaukee – Waukesha office is a locally owned and operated franchise office of Right at Home, LLC. For more information, contact Right at Home at www.carerah.com, at 262-347-3005 or by email at info@carerah.com.

GARDEN<<page 39

in the day.

Already Have Knee Pain? Become Knee Pain-Free With Our Free Assessment!

Right now at FYZICAL, we’re offering a free knee pain assessment to anyone who wants to end their knee pain for good and get back to enjoying their daily activities knee-pain-free!

We understand it can sometimes be daunting to take your health into your own hands and seek help, but that’s why we’re here! We’ll support you through every step of the process and make sure your worries are put at ease.

During your free knee pain assessment you’ll be able to talk to a physical therapy expert, ask all of your questions and we’ll be able to get to the root cause of your knee pain!

If your knee pain has gone on too long and you’re ready for some answers call our Waukesha clinic at 262-349-9297 to arrange your free knee pain assessment.

These five foods fresh from the garden contain powerful pain-relieving and anti-inflammatory properties.

Mint. Infuse mint into your tea or ice water to refresh and rejuvenate. Hot peppers. Cherries. Ginger. Sage.

4.Another exercise while seated in the car or anywhere, is to engage the core. It is accomplished by firming the stomach muscles. “I do this while using my stomach muscles and imagine sucking my bellybutton into my back,” Beth confessed. A strong core is key to a strong base which leads to better overall strength for anyone. She also discussed the importance of breathing while engaging the core and suggested using lumbar support in car seats.

.Daydreaming. Everyone daydreams about the future and how great it will be. While daydreaming, think about the future and the impact healthy habits will make on that ‘potential you.’ “Humans want immediate gratification,” Beth counseled. “Not just lately but since the earliest evolutionary versions of humans existed.” She continued, “visualizing the future benefits of good habits now for a better tomorrow is higher ordered thinking which is way more difficult than the ‘want food eat food now’ reflex all humans have.”

Benefits of Good Fitness Habits

In today’s fast-paced world, it can be challenging to maintain a healthy lifestyle. However, forming good fitness habits can significantly improve overall well-being. Studies have shown that regular exercise can help reduce stress, improve mental health, enhance cognitive function, and reduce your risk of various health conditions like heart disease and diabetes.

According to the World Health Organization, adults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. Unfortunately, many people struggle to meet these guidelines due to their busy schedules, lack of motivation or some combination. That’s why forming good fitness habits is crucial. “By establishing a routine and sticking to it, you can make exercise a part of your daily life,” Beth concluded.

About Beth Linder Moss

Beth Linder-Moss is the author of an Amazon best-selling book, “Think Healthy, Be Healthy” and hosts a weekly nationally syndicated podcast. Ms. Linder-Moss is a certified Health and Wellness Coach, certified Personal and Group Fitness Trainer, certified sports nutritionist, and an Exercise Physiologist, having earned her Bachelor of Science degree from Penn State University. Beth has helped thousands take positive steps in their journey to a healthier life through the written word, social media, one-on-one training, and group sessions. Learn more at her website: https://bethlinder-moss.com.

SPARKS<<page 13

your child’s fear and pain. Reassure them that you are going to the doctor to make sure everything is okay. In the meantime, do not use any painkillers or eye medications--they may increase bleeding or not be sterile. Use the valuable time to go directly to the emergency room or doctor’s office.” Medical optometrist David Scheidt, OD, adds, “Your child’s automatic response to the pain will be to rub his or her eye. Keep their hands away from their face and, if necessary, protect the eye by taping a foam cup or a similar shield against the cheek, eyebrow and bridge of the nose.”

If personal safety isn’t enough of an enticement to forego lighting your own fireworks, consider the legal consequences.

According to the National Fire Protection Association, fireworks cause about $105 million in property damage across 19,500 fires every year. “Many of these innocent ‘accidents’ will lead to lawsuits and insurance claims. And, depending on where you live, you may find yourself face-to-face with police officers and fines of up to $500 if you violate laws against possession, use or sale of fireworks, including caps, sparklers, and smoke devices,” says Rhode.

Free educational booklets & information

Eye Care Specialists’ doctors are dedicated to the diagnosis and treatment of cataracts, AMD, glaucoma, dry eyes, nearsightedness, and diabetic eye disease. They have written their own series of booklets on these conditions. Call 414321-7520 ext. 207 for FREE copies, a handout on “When to Have Your Family’s Eyes Checked,” or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave. They also offer information at www.eyecarespecialists.net.

Who Benefits from Rehabilitation?

The level of function you had before a disability is an important consideration in the level of function you can expect to regain after rehabilitation.

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

The level of function you had before a disability is an important consideration in the level of function you can expect to regain after rehabilitation. For example, if a healthy older person who walks without a cane falls and fractures a hip, he or she will likely be able to walk again after several months of a rehabilitation program. However, the same goal is not as realistic for someone of the same age who was already having a hard time walking (possibly due to arthritis or bad circulation) before

suffering a hip fracture.

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

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

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

Settings for Rehabilitation Programs

Rehabilitation can take place in many types of settings:

special units in acute care hospitals or rehabilitation hospitals

nursing facilities

outpatient centers

homes

private offices

If you have a new disability and are a good candidate for 4—12 weeks of restorative rehabilitation, you may benefit from an intensive rehabilitation program involving a multidisciplinary team of health care professionals. Such programs are usually done in a rehabilitation unit, whether within a hospital, in a separate rehabilitation hospital or building, or in a nursing facility with a designated rehabilitation program.

38. “Love Me Like You Do” by Ellie Goulding

39. “Stayin’ Alive” by Bee Gees

40. “First Class” by Jack Harlow

41. “Karma” by Taylor Swift

42. “Day ‘N’ Nite” by Kid Cudi

43. “Escapism.” by RAYE + 070 Shake

44. “Lost” by Frank Ocean

45. “I Wanna Get Better” by Bleachers

46. “Spaceman” by The Killers

47. “Love It If We Made It” by The 1975

48. “Roses” by The Chainsmokers + ROZES

49. “Don’t Stop Me Now” by Queen

50. “Does Your Mother Know” by ABBA

51. “Mr. Brightside” by The Killers

52. “Heat Above” by Greta Van Fleet

53. “State of Grace (Taylor’s Version)” by Taylor Swift

54. “Music For a Sushi Restaurant” by Harry Styles

55. “Suspicious Minds” by Elvis Presley

56. “Boy’s a liar Pt. 2” by PinkPantheress + Ice Spice

57. “I Like It” by Enrique Iglesias + Pitbull

58. “Super Bass” by Nicki Minaj

59. “my ex’s best friend” by Machine Gun Kelly + blackbear

60. “A Sky Full of Stars” by Coldplay

61. “Stronger” by Kanye West

62. “2 Heads” by Coleman Hell

63. “On The Floor” by Jennifer Lopez + Pitbull

64. “I Love It” by Icona Pop + Charlie XCX

65. “POWER” by Kanye West

66. “The Show Goes On” by Lupe Fiasco

67. “Stronger” by Kelly Clarkson

68. “Daylight” by Matt and Kim

69. “Born This Way” by Lady Gaga

70. “According to You” by Orianthi

71. “Temperature” by Sean Paul

72. “Look What You’ve Done” by Tasha Layton

73. “Lean On” by Major Lazor + MØ + DJ Snake

74. “Love Myself” by Hailee Steinfeld

75. “I Took a Pill in Ibiza” by Mike Posner + Seeb

76. “bad guy” by Billie Eilish

77. “Whatever It Takes” by Imagine Dragons

78. “The Man” by Taylor Swift

79. “Empire State of Mind” by JAY-Z + Alicia Keys

80. “Whatever You Like” by T.I. 81. “Sk8ter Boi” by Avril Lavigne 82. “Formation” by Beyoncé

“We Can’t Stop” by Miley Cyrus

“Don’t Stop Believin’” by Journey

“Lose Yourself” by Eminem

“Go Your Own Way” by Fleetwood Mac

“Eye of the Tiger” by Survivor

“On Top Of The World” by Imagine Dragons

Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home. Individualized services, life-enhancing 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.

We’ll help you every step of the way.