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 how inflamed your cell membranes become.

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.

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.

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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

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