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
If our purpose resonates with you, we invite you to explore career opportuni es and apply today. *Full me or part me (at least three days a
Another month and another awesome issue. Welcome to our Wellness Edition. The last homecoming of my daughter has come and went. My son signed a lease on his first college house with his teammates. Here I am again, wondering how fast only one month has come and gone. Within a blink of the eye, so much is evolving and I can hardly stay as present as I would like. A lack of time to take it all in.
It made me think the month of October mindset should be...blink twice, and keep your eyes wide open. I always say to be present in every aspect of your life. I have to admit, with these bigger editions and longer deadlines, I missed out of some of that. Live and learn as they say. But with October finally here, I have an amazing charity event to really take in with friends, designers and others that are all supporting an amazing cause. If you are reading this in early October, please come and join me at the Italian Community Center October 10 for the Pinkatular. Visit www.breastcancershowhouse. org/events.
October is National Breast Cancer Awareness Month! I have exciting news! As a member of the Wisconsin Breast Cancer Showhouse design committee, I am happy to announce we have selected a beautiful Tutor Style home in lovely Shorewood for our 2025 showhouse. With the disease running in my family, I at the age of 30 did have the BRCA test. I am happy to say the results were negative.
So when you do see that pink ribbon, think of it as a reminder for you to live your best life being happy and healthy. Preventative care is a must.
So I leave you with this. Aging Is A Privilege - Indie Lee. Blink twice and enjoy the journey!
Amanda Lewis
The Ommani Center, Livestrong.com, Environmental Nutrition, Nutrition Action Health Letter, Columbia/St. Mary’s, Ascension, Eye Care Specialists, Aurora, Alexian, Eye Physician Associates, Brothers Village, Ye Olde Pharmacy, NIH, Jensen Health and Energy, Foot Solutions, Allergy and Asthma Centers, Tudor Oaks, Active Care Rehab, Greensquare Center for the Healing Arts, Midwest Audiology, Integrative Family Wellness Center, Universal Services, American Camp Association and Home Instead
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MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care.
Special
How to Build a Strong Body With the Right Foods
Published by Grace O
You don’t have to be an aspiring weightlifter or body builder to concern yourself with strength. No matter your age or gender, your body requires certain foods and nutrients to protect bone density and help to repair and build muscle tissue. Keeping your body as strong as YOU can be is the key to aging well. Luckily, the foods that keep your bones and muscles strong are delicious and versatile. Whether you are an omnivore, vegetarian, or vegan, there are delicious foods and recipes that will help you maintain strength and well-being.
Protein-Rich Foods
The average sedentary person should eat 0.36 grams per pound. That means that the average person should eat between 46 and 56 grams per day. A serving
size of 3 oz. of protein foods including meat, poultry, fish, dry beans, and nuts eaten 3 times per day should bring you to the recommended 46-56 grams per day.
Meat/Poultry/Seafood
Lean beef, lean pork, chicken, turkey, salmon, tuna, and shellfish. Tuna and salmon contain Omega 3 fatty acids that are good for heart health. A serving of chicken and turkey (white meat, no skin) are excellent sources of nearly half the protein you need in a day. Lean beef contains selenium, zinc, and iron, which are essential for energy and muscle recovery.
Eggs and dairy
Eggs contain the amino acid leucine, which research suggests is essential for muscle synthesis. Eggs are also a good source of B vitamins that the body needs to produce energy. 5 oz. of plain Greek yogurt delivers 12-18 gm of protein and 230 mg of bone-building calcium per 6 oz. container. Half a cup of low-fat cottage cheese has 14 gm of protein and is also a useful source of calcium, as is 8 oz. of low fat (1 percent) or non-fat milk, which has 8 gm of protein.
Grains
Quinoa is high in protein and has a balanced amino acid (the building blocks of protein) profile. It contains fiber, a variety of vitamins and minerals, antioxidants for cell health, and is gluten-free.
A cup of brown rice has over 5 g of protein, as well as fiber, carbohydrates, and B vitamins. When combined with beans, chickpeas, or lentils it provides a complete range of amino acids in one plant-based meal. Buckwheat is also known as groats or kasha. A cup of buckwheat contains 22.5 g of protein as well as carbohydrates, vitamins, and minerals. Buckwheat can be used in place of rice in a plant-based or vegan diet.
Beans and legumes
One cup of peanuts has nearly 41 g of protein. Two tablespoons of peanut butter provide 7 g of protein. Peanuts also contain 257 mg of magnesium per cup, which preserves bone, heart, and nerve health. Lentils have 9 g of protein per half-cup and a range of amino acids. They are a good source of fiber, carbohydrates, vitamins, and minerals. Combined with a whole grain such as brown rice, lentils provide complete amino acids. Kidney beans, black beans, and navy beans contain 8 g of protein per half-cup and are also good sources for fiber and miner-
als for bone health, including calcium, magnesium, and phosphorus. Chickpeas (aka garbanzo beans) offer good amounts of fiber, protein, and carbohydrates and are an excellent addition to a plant-based diet.
Nuts
A cup of dry roasted almonds provides nearly 29 g of protein. They also contain fiber, vitamin E for heart health, healthy fats, antioxidants, vitamins, and minerals. A cup of chopped, shelled walnuts contains 15.2 g of protein and omega-3 fatty acids, which help muscle building and a healthy heart. Walnuts are also a good source of vitamin E.
Tofu
A rich, versatile protein source for vegans and vegetarians, tofu has nearly 13 g of protein per 100 g. When manufactured with nigari, it is also an excellent source of calcium for healthy bones, containing 345 mg of calcium per 100g.
Foods for Keeping Joints in Shape
Many of these foods have rich amounts of calcium for building and maintaining bone and anti-inflammatory properties to fight arthritis and other diseases of the joints.
Bell peppers
One medium bell pepper contains more than a day’s worth of vitamin C. In addition to stimulating collagen, vitamin C is also an inflammation-fighting antioxidant, making these veggies great for joint health.
Blueberries
This sweet superfood is loaded with polyphenols and vitamin C. Polyphenols found in blueberries and other intensely colored fruits and vegetables may reduce joint pain from osteoarthritis. A cup of blueberries provides 16 percent of your daily vitamin C, helps collagen production, and boosts immunity.
Bok choy
Along with other dark leafy greens like spinach and kale, bok choy is an excellent alternative to adding calcium to your diet without consuming dairy products. Additionally, leafy greens are reliable sources of vitamin K, which aids bone formation.
Bone broth
Made by simmering bones for prolonged periods of time, it can be sipped like tea or used in soups. Bone broth contains a good amount of protein and collagen, which supports skin, bones, tendons, and connective tissue.
Fortified milk
The Vitamin D added to milk helps bones absorb the calcium it provides.
Mushrooms
These delectable fungi are one of a very few foods that are sources of vitamin D, which is mostly found as an additive to milk and in sunlight. Mushrooms, especially large portobellos, also have the satisfying ‘meatiness’ to replace actual meat, saving on fat and calories.
Prunes
Containing potassium, magnesium, and vitamin K, prunes are a healthy snack that contributes to bone and joint health.
Sardines
A tough sell but hear me out: sardines are loaded with inflammation-fighting omega-3s, bone-building calcium, and vitamin D. Try them the way Scandinavians eat them, on a dense, seedy bread or topping a whole grain pizza.
Sweet potatoes
Magnesium and potassium– which sweet potatoes are full of– are important nutrients for bone health. Magnesium activates vitamin D, and potassium also neutralizes acids in the body that cause calcium to leach from bones.
Tofu (again!)
A cup of cubed tofu contains practically all the calcium you need in a day and helps to reduce joint pain. Tofu is versatile in recipes because it takes on the flavor of whatever sauce it’s cooked with.
Turmeric
This golden spice, which is related to ginger can be added to everything from soups to scrambled eggs to smoothies.
(For more about the foods that can help you gain or keep your strength when it comes to healthy aging, read FoodTrients nutritionist Ginger Hultin’s article, Strength-Building Food Is Key to Aging Well.)
Following is a recipe from my latest cookbook, Anti-Aging Dishes from Around the World. It takes nutritional superstar tofu out of Asia for a change and spices it up Italian-style.
Roman Tofu Salad
Bored with regular green salads? Spice things up with this tofu salad that can also be a main course. The tofu is marinated in Italian spices and paired with Mediterranean veggies. A light lemon-herb dressing perfectly suits the combination. To reduce the time for marinating, cooking, and cooling, consider preparing the tofu ahead of time and simply adding it to the veggies when you’re ready to serve.
Benefits
BUILD>>page 55
The Importance of Vitamin D for Immunity
By Paige Welsh, Clinical Nutritionist & Naturopathic Practitioner
As we approach these next few cooler months, most people’s immune systems tend to get weaker. In regards to viruses in particular, these pathogens tend to thrive in colder temperatures, which is why we see a spike in cold and flu season in the Fall and Winter, rather than in the Summer. As we breathe in cold air during the Fall and Winter, the respiratory tract cools, making it harder to fight off these invaders and increasing our chances of getting sick. Warmer temperatures make it much harder for viruses to live! Warmer temperatures also mean more exposure to vitamin D, which is one of my personal favorite nutrients for optimal immunity.
Natural Vitamin D is Not Enough for Most People
While most of us do get more exposure to natural sources of Vitamin D from the sun during summertime, I find that a lot of my clients are still too low in vitamin D. I like to see blood levels of vitamin D between 60-80 ng/mL for optimal immunity. However, I still see clients testing at levels under 40 ng/mL, even in the middle of summer! For this reason, it is very important to get your
blood levels of vitamin D checked at least once a year, especially if you have any symptoms of low vitamin D (which will be discussed below).
How to Increase Absorption of Vitamin D
There are various ways to increase your absorption of vitamin D. Some tips I give clients are to get as much skin exposure as possible when outside during the day. If just your chest or arms are showing, you will not absorb that much vitamin D from the sun. Try to get outside between the hours of 10am - 4pm. Eat outside during lunch, but don’t shower right after being in the sun (this will wash off and interrupt the process of absorbing vitamin D through the skin), and refrain from using sunscreen for the first 15 minutes of being outside. If you are doing all of the above and still tend to have lower blood levels of vitamin D, you may need to consider supplementing with vitamin D3.
If you are someone who needs to supplement with vitamin D3, you will need 2.5 times more vitamin D if you are not taking it with vitamin K2 and magnesium. Fun fact: for those of you who have gotten blood work done with vitamin D levels being too high, it is usually a sign of vitamin K2 deficiency. This is because you need vitamin K2 to absorb and transport the vitamin D into your cells and tissue. For this reason, be sure to supplement with a vitamin D3/K2 combination plus magnesium (this may need to be added separately, since a lot of vitamin D3/K2 supplements do not contain magnesium). One of my favorite supplement sources of vitamin D3, K2 and magnesium is called DV3 by Systemic Formulas (which can be found at our clinic).
Signs & Symptoms of Vitamin D, Vitamin K2 and Magnesium Deficiencies
Vitamin K2 deficiency signs: poor bone health, bone density loss, bruising easily, excessive bleeding, painful menstrual cramps, and/or blood in the stool.
If you have any of these common signs and symptoms of nutrient deficiencies, please consider supplementing accordingly. Anyone from the store or the clinic at Total Health can help you with this if you have questions.
Managing Stress to Fight Off the Virus
One last word on immunity and the virus; since we are expecting a second
VITAMIN D>>page 55
Is My Pet In Pain? Signs Every Pet Owner Should Know
How many times have you wished your pet could talk to you? This is especially true when our pets experience pain. Pain is an unfortunate part of life, and, sadly, animals experience it just like people do. However, when pet owners know the first signs of pain in animals, they can seek support from their veterinarian and minimize suffering through diagnosis and treatment.
The International Veterinary Academy of Pain Management has named September as Animal Pain Awareness Month, so pet owners like you can be prepared to support your pet’s health and wellbeing, especially when they need it most.
What Causes Pain in Pets?
Pets can experience pain for various reasons. It’s essential to understand the difference between acute and chronic pain:
Acute Pain: This type of pain is short-term and often linked to specific events like surgery or injury.
Chronic Pain: Lasting three months or more, chronic pain is commonly associated with aging or ongoing conditions such as arthritis or disease.
Common triggers of pain in pets include, but are not limited to:
-Surgery of any type, large or small
-Tooth or gum disease, and dental procedures
-Ear infections
-Injuries
-Skin disease and skin allergies
-Arthritis
-Emotional distress
Learn the Signs: Is Your Pet In Pain?
Although our pets can’t talk to us, observant pet owners can watch for signs that their pets might be experiencing chronic or acute pain. Schedule an appointment with your veterinarian if you notice any of the following behaviors in your pet:
-Decreased activity
-Not going up or down stairs
-Reluctance to jump on surfaces (especially in cats)
-Difficulty standing after lying down
-Overgrooming or licking a particular area
-Decreased appetite
How Pain Can Be Treated in Pets
Pain isn’t something your pet has to live with, and many advancements have been made in the area of animal pain management.
Medications: For specific causes of pain, a veterinarian can prescribe medication that can alleviate discomfort in pets. It’s important to never give your dog pain medication on your own, as human pain medications can cause dangerous health conditions in animals.
Physical therapy: Exercises that improve mobility and function are great options to use less pain medication and help your pet avoid surgery.
Laser therapy: This new, innovative treatment can be used by itself or in conjunction with other treatments to heal tissue and decrease inflammation in pets. Alternative therapies: Acupuncture, ultrasound, and therapeutic massage may also be useful in treating pain in your pet.
Your pet deserves to live a comfortable, happy life, free from unnecessary discomfort. If you are local to the Glendale, WI area, our team at Silver Spring Animal Wellness Center wants to help by providing compassionate care and an effective treatment plan to alleviate your pet’s pain. Schedule your appointment today at (414) 228-7655. Photo credit: istock.com/ Natalia POGODINA
Heart Healthy Recipes
The Heart Healthy Plant-Based Cookbook by Jenneffer Pulapaka and Hari Pulapaka.
Whether you want a quick meal, a nutritious dinner, or a hearthealthy dessert, this essential cookbook offers over 100 meticulously crafted recipes designed to lower blood pressure, reverse heart disease, and support cardiac recovery.
Recipe #1:
Brown Rice Stuffed Pepper Recipe
Serves: 4
Ingredients
4 large yellow or red bell peppers, cored
2 cups brown rice, cooked
1 shallot or small red onion, minced
1 cup kale, chopped finely
1 jalapeno, chopped finely (optional, use as much as you desire)
2 sticks celery, chopped finely
1 tablespoon freshly chopped parsley leaves
¼ cup Macadamia nuts or almonds, chopped coarsely
¼ cup apple cider vinegar
1 lemon, zest and juice
Black pepper, as desired
Directions
1. Cut across the pepper at the stem end and carefully scoop out the seeds and excess pulp. This constitutes the cap of the finished dish. Retain the stem of the cap for a nicer presentation.
2. In a bowl, mix the brown rice, shallot, celery, kale, jalapeno, parsley, nuts, vinegar, lemon juice and zest, and black pepper. Essentially, this is a brown rice salad. Taste it and adjust acidity and other flavors.
3. Fill each hollowed out pepper with the brown rice salad.
4. Place the stuffed peppers on a baking sheet, replace the cap, and roast in the oven at 350°F for 45 minutes. Allow the roasted peppers to cool a bit.
5. Serve as is or with a side salad.
Heart Health Note: Capsicum annuum encompasses a wide variety of shapes and sizes of peppers, including sweet bell peppers, a few chili peppers, New Mexico chili and cayenne peppers. All have antioxidant and anti-inflammatory activities beneficial in the prevention of cardiovascular disease.
Recipe #2:
Ultimate Plant-Based Chili
Serves: 4
Ingredients
1 cup firm tofu, crumbled
1 medium onion, chopped
1 stick celery, chopped
1 medium carrot, chopped
1 jalapeno, chopped
4 cloves garlic, minced
½ cup cremini mushrooms, chopped
2 cups dry red wine
1 small can red beans (no-sodium), drained and rinsed
1 small can white beans (no-sodium), drained and rinsed
Events and Excitement at Road America this October
SCCA National Championship Runoffs
October 4-6, 2024
Growning Glory Awaits: Road America Hosts the 60th SCCA National Championship Runoffs October 4-6
Road America will once again become the center stage for road-racing excellence as drivers from across the nation gather for the 60th running of the Sports Car Club of America® (SCCA) National Championship Runoffs®. Taking place from October 4-6, this pinnacle amateur road-racing event in the U.S. will bring together nearly 600 competitors to battle for the ultimate prize — the SCCA National Championship title. With 26 fiercely contested classes, the Runoffs continue to be the largest amateur road-racing event in the world.
For those unfamiliar with the SCCA Runoffs, this iconic winner-take-all competition is the defining moment for the nation’s best amateur drivers. While some racers aim for the contingency prize money, for most, the Runoffs represent the ultimate chance to claim bragging rights in the highly competitive world of sports car racing. For many, winning the Runoffs is the peak of their racing career, while for others, it becomes the stepping stone to a professional career behind the wheel. Past winners include legends such as Skip Barber, Paul Newman, Bobby Rahal, Graham Rahal, Roger Penske, and Jimmy Vasser.
This year’s event promises to thrill fans with a diverse array of cars, from classic American muscle like Corvettes and Mustangs to open-wheel formula cars, historic Triumphs and Austin Healeys, and even Toyotas, Mazdas, and BMWs. Spectators will have the chance to see their favorite local racers take on Road America’s iconic 4.048-mile circuit, which boasts 14 challenging turns, three high-speed straights, and an elevation change of 170 feet. For many competitors, it’s more than just a race; it’s a chance to follow in the tire tracks of their racing heroes.
For additional event details and tickets, check out www.roadamerica.com
Track & Treat
Trick or Treat Delights: Get ready for the ultimate treat haul as you wander from special display vehicles, filling your candy bags with goodies galore. It’s Halloween candy heaven on wheels!
Memories to Cherish: Strike a pose with your loved ones and capture the spooky spirit with a professional family photo. And guess what? The digital download is on us!
Frightfully Fun Film: Settle in with your little pumpkins for a family-friendly Halloween movie that’ll have everyone in stitches (of laughter, of course!).
Balloon Bonanza: While stocks last, snag colorful balloons from The Balloon Lady and add an extra bounce to your day.
Cheesy Delights: Satisfy your taste buds with delicious Sargento cheese sticks from our cheesy buddy, Sarge! Hurry, they’re available while supplies last.
Trackside Adventures: Hop aboard trolley rides that whisk you around the track, or opt for a hayride around the property for an autumnal experience like no other.
Heroic Displays: Explore vehicle displays by the Elkhart Lake Fire Department, Plymouth Police Department, and Sheboygan County Sheriff’s Office. Get up close to the wheels that keep our community safe!
Zooming Excitement: Rev up your enthusiasm with karting and Supermoto displays that’ll get your heart racing.
Tasty Treats: Keep those cravings at bay with mouthwatering concessions courtesy of Parker John’s.
Mark your calendars, because this is one Halloween celebration you don’t want to miss. Admission is a steal at just $20 per car load, and remember, it’s rain or shine! Space is limited, so be early to the Main Gate on Hwy 67 starting at 1:15 p.m. For more information visit www.roadamerica.com.
Chemical Burns
“Immediately flush the eye with water, continuously and gently, for 15 minutes. Keep the eye open and roll it around as much as possible during this flushing process. Do not use an eye cup. Do not bandage the eye. Seek prompt medical attention. Chemicals act quickly on the surface of the eye and can cause serious damage in just a few seconds. Do not waste precious time searching for a neutralizing solution if water is more readily accessible,” explains Daniel Paskowitz, MD, PhD. His partner, Daniel Ferguson, MD, adds, “Because the eyelids close reflexively in reacting to trauma, they can be difficult to pry and hold open. Washing a chemical out of the eye is best accomplished through the use of four hands: two to pry the lids open and two to control the stream of water. An effective method for keeping the eyelids open is to place two fingers from one hand on the lower lid margin and pull down, and place two fingers from the other hand on the upper lid margin and pull up.”
Blows to the Eye
“Gently apply a cold compress immediately for 15 minutes, and again each hour as needed. This should reduce pain and swelling. Seek immediate medical attention if there is excessive swelling or discoloration, or if vision is blurred, distorted or painful,” states Brett Rhode, MD.
Cuts and Punctures
Eye Injury Emergency
Be Prepared: Know What to Do for an
By Cheryl L. Dejewski
The accompanying article in this issue gives tips for preventing common eye injuries in the home environment. Despite the best precautions, however, accidents, unfortunately, do still occur. The doctors at Eye Care Specialists, a leading area ophthalmology practice, offer the following information regarding the best forms of first aid to use for a variety of emergencies.
Sand, Small Debris or Other Foreign Bodies in the Eye
“Lift the upper eyelid out and down over the lower lid and allow the tears to wash out the foreign body. Blink a few times. If the particle does not wash out, you can try flipping the lid inside out to look for and remove any foreign bodies. If this is also unsuccessful, keep the eye closed, bandage lightly, and seek medical attention. Do not rub the eye. If there appears to be a foreign body directly on the eyeball, do not try to remove it yourself. Seek immediate medical attention from your eye doctor or local emergency room,” says Michael Raciti, MD.
“Seek medical attention immediately. If an object is protruding from the eye, do not try to remove it. Cover the eye with a loose-fitting shield (for example, a small paper cup) and secure it with tape. Do not wash the eye with water. Do not put any pressure on the eye,” says David Scheidt, OD.
Proper immediate treatment of an eye injury can prevent permanent loss of vision. However, it is important to remember that first aid is just that, the treatment given “first” until experienced medical help is available. As soon as first aid is completed, you should call your eye care professional, your family physician, or take the victim to a nearby hospital emergency room.
For More Information
The doctors of Eye Care Specialists have provided medical, surgical and laser services to more than 200,000 area residents at offices in West Allis, Wauwatosa, and downtown Milwaukee. They have been named “Top Doctors” by both MKElifestyle and Milwaukee Magazines. Visit their extensive educational website at www.eyecarespecialists.net for detailed information and free brochures about a variety of common eye concerns (including cataracts, glaucoma, diabetes, macular degeneration, etc.).
Home Care Services!
Tudor Oaks Senior Living Community, a trusted name in the Muskego area for over 40 years, is now offering Home Care Services to area residents! Tudor Oaks Home Care Services provide a variety of supportive options to assist seniors who wish to remain in their own home.
Regular Exercise Linked to a Longer Life
What’s the secret to longer life… never smoking, avoiding alcohol, a nutritious diet?
While those healthy habits certainly contribute to healthy aging, a recent study suggests walking, swimming, playing golf or other forms of regular physical exercise could be the key to living longer.
According to Physical Activity Guidelines for Americans, older adults should engage in 150 – 300 minutes a week of moderate-intensity exercise (walking, weight-lifting and other lowintensity activities) or 75-150 minutes a week of vigorous physical activity (jogging, running, swimming, biking and other high-intensity activities). The study found that adults who followed the minimum guidelines lowered their risk of death by as much as 21%. The findings also suggest that those who exercised two to four times the minimum requirement could lower their mortality risk by as much as 31%.
“Our study provides evidence to guide individuals to choose the right amount of intensity of physical activity over their lifetime to maintain their overall health,” said study author Dong Soon Lee. “Our findings support the current national physical activity guidelines and further suggest that the maximum benefits may be achieved by performing medium to high levels of either moderate or vigorous activity or a combination.”
Sierra Goetz, co-founder and operations manager at the Tudor Oaks Home Care’s partner, HomeCare Advocacy Network (HCAN) said this new study offers some additional insight into the benefits of regular exercise.
At Tudor Oaks Home Care, we encourage our clients to be as active as possible – even those with limited mobility – because it will help them maintain their independence for as long as
possible,” she said. “Staying active can make it easier for seniors to bathe, dress, get into and out of a chair and move around the house or neighborhood. It can also help reduce the risk of falls.”
Goetz added that other studies show regular, moderate physical activity can also ward off detention in older adults.
“The bottom line… for seniors, regular physical activity is one of the most important things they can do for their health,” she said. “Whether it’s a bike ride, a brisk walk around the block or just keeping up with household chores, exercise can prevent or delay many of the health problems that cause them to become dependent on others.”
To learn more about exercise guidelines and suggestions for seniors, click here to visit the website for the Centers for Disease Control and Prevention.
Endurance exercises for older adults
Four Types of Exercise infographic. Click to open infographic webpage.
Read and share this infographic about the four types of exercise.
Endurance activities, often referred to as aerobic, increase your breathing and heart rates. These activities help keep you healthy, improve your fitness, and help you perform the tasks you need to do every day. Endurance exercises improve the health of your heart, lungs, and circulatory system. They also can delay or prevent many diseases that are common in older adults such as diabetes, colon and breast cancers, heart disease, and others. Physical activities that build endurance include:
Brisk walking or jogging
Yard work (mowing, raking)
Dancing
Swimming
Biking
Climbing stairs or hills
Playing tennis or basketball
Shed Pounds with Sleep
ONE OUT OF THREE PEOPLE DO NOT GET SEVEN TO NINE HOURS OF SLEEP A NIGHT
The Rolling Stones once sang, “Time is on my side.” It can seem that way when we have more than 1,000 minutes to spend each day. But time also flies between our careers, taking care of our families, and engaging in our hobbies and interests.
When you are watching your weight, you carve out time in your schedule to make healthy food choices and spend some time being active. While TOPS Club, Inc. (Take Off Pounds SensiblySM), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy, supports focusing on what you eat and exercise to help you lose or maintain weight, it also advocates for sleep.
According to the Harvard Medical School, one out of three people do not get seven to nine hours of sleep a night, the recommended amount by the CDC. Even more alarming are the results of recent sleep studies. Research shows those who receive less than the suggested amount of sleep are at a greater risk of consuming more calories, gaining weight, and becoming obese.
Understanding why sleep is so important to your weight loss journey is the first step. Losing sleep leads to:
Eating More
When we are sleep-deprived, the hormones in our bodies are thrown off balance. Two hormones particularly important when it comes to our weight are ghrelin and leptin. Ghrelin promotes hunger, while leptin signals we are full. When these hormones are not in sync, it can lead to an increase in appetite – especially for foods high in calories, fat, and carbohydrates.
Complete Care specializes in short term rehabilitation to get you back home safely, and long term care. Be at peace knowing your loved one is receiving outstanding care with the amenities of home in a serene setting.
Find a Complete Care center near you to learn more and schedule a tour!
GLENDALE CARE AND REHAB CENTER
6263 N Green Bay Avenue, Glendale, WI 53209
414.351.0543 | glendalecrc.com
GRANDE PRAIRIE CARE AND REHAB CENTER
10330 Prairie Ridge Blvd, Pleasant Prairie, WI 53158
262.612.2800 | grandeprairiecrc.com
KENSINGTON CARE AND REHAB CENTER
1810 Kensington Drive, Waukesha, WI 53188
262.548.1400 | kensingtoncareandrehab.com
OUR CARE SERVICES
• Inpatient Dialysis
• Physical, Occupational, and Speech Therapy
• Wound Care
• Behavioral Health
• Respite Care
• VA Contracting
• And Much More
RIDGEWOOD CARE CENTER 3205 Wood Road, Racine, WI 53406 262.554.6440 | ridgewoodcarecenter.com
SOUTHPOINTE CARE AND REHAB CENTER 4500 West Loomis Road, Green�ield, WI 53220 414.325.5300 | southpointecrc.com
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7 Ways to Take Care of Your Skin
Skin care is an important (and fun!) part of a daily routine. Learning different ways to take care of your skin can boost your immune system and leave you feeling refreshed.
Over time, our skin may become thinner, less elastic, and more vulnerable to damage. That’s why having a proper skincare routine is important for everyone. Not only does it help maintain healthy, comfortable skin, but it can also boost confidence and overall well-being. Let’s explore the importance of skin care for seniors and some practical tips to keep your skin glowing at any age.
The Importance of Skin Care
Our skin is our body’s largest organ and the first line of defense against environmental hazards. As we age, our skin produces less oil, loses collagen, and can become more susceptible to dryness, irritation, and damage. A good skincare routine can help address these issues by maintaining skin hydration, protecting against harmful UV rays, improving skin elasticity, and promoting overall skin health. Before starting a new skincare routine, or if you have specific questions about your skin type or products to use, consult your doctor or a dermatologist.
Hydration is Key
The CapTel® Captioned Telephone shows word-for-word captions of everything a caller says, letting you read anything you cannot hear over the phone. CapTel is a NO-COST, federally funded technology available under the Americans with Disabilities Act To qualify, users need:
Hearing loss
• Internet connection
• Landline telephone service
One of the most important aspects of senior skin care is maintaining proper hydration. Our skin tends to become drier over time, which can lead to itching, flaking, cracking, or discomfort. To combat this, drink plenty of water throughout the day to stay hydrated, use a gentle, fragrance-free cleanser that won’t strip your skin of its natural oils, and apply a hydrating moisturizer immediately after bathing or showering to lock in moisture. If you notice your skin is especially dry in winter months, consider drinking warm water-based beverages to up your water intake and try moisturizing throughout the day.
Moisturize for Protection
Moisturizing goes hand in hand with hydration but serves an additional protective function. A good moisturizer creates a barrier on your skin that helps protect it from environmental stressors, especially in cold or dry weather. Look for moisturizers containing ingredients like hyaluronic acid for intense hydration, ceramides to help restore the skin barrier, and glycerin to attract and retain moisture. Apply moisturizer daily, paying special attention to areas prone to dryness like hands, elbows, knees, and feet. Use a rich hand cream regularly, especially after washing your hands. Apply a thick foot cream before bed and wear cotton socks to lock in moisture. Gently exfoliate hands and feet weekly to remove dead skin cells.
Sun Protection is Non-Negotiable
Sun damage is cumulative, meaning it builds up over a lifetime. It’s never too late to start protecting your skin from harmful UV rays. Use a broad-spectrum sunscreen with an SPF of at least 30 every day, even on cloudy days or when staying indoors. Remember to reapply every two hours if you’re outside for extended periods or after jumping in the pool or ocean. And don’t forget to put sunscreen on your ears!
Pamper Your Skin with Face Masks
Face masks can provide an extra boost of hydration and nourishment for your skin. Look for masks containing ingredients like aloe vera for soothing and hydration, vitamin E for antioxidant protection, and collagen for improved elasticity. Use a hydrating face mask once or twice a week for an added moisture boost and a relaxing self-care moment.
Create a Bedtime Routine
Mindfulness For Anxiety Relief, Mind and Body
Mindfulness helps reduce stress, anxiety, worry and sleep problems. Mindfulness helps increase happiness, peace, and joy.
Sound good, doesn’t it? But what is “mindfulness?” A simple definition is very difficult. Mindfulness is a way of being. It involves conscious awareness of your current thoughts, feelings, and surroundings, along with a gentle acceptance of what you notice. Being mindful means putting focus and attention on only what is happening in the here and now. It’s about noticing the present moment, allowing and accepting it as is.You’d be surprised how many moments of your day go by WITHOUT your conscious attention to the here and now. Ever had a time when you were driving and suddenly realized you missed or almost missed a turn, or that you were further along the road than you realized because you were driving on auto-pilot? At times like that, the body and the mind are in two different places. Integrating Mind and Body
Mindfulness means keeping the mind and the body together in the present moment. Unless you have a magic time machine, your body’s only choice is to
be in the present moment. But your mind has the amazing ability to go to other places.
Your mind can go to the future, worrying or anticipating what may or may not happen. It can also go to the past, rehashing what already happened, wondering if you did the right thing, guessing what other people thought, reliving a positive or negative experience. Stress and anxiety often result when the mind goes somewhere else.
How to Enjoy Your Tea
Thich Nhat Hanh, famous Zen Buddhist Master, said: “You need the practice of mindfulness to bring your mind back to the body and establish yourself in the moment...Suppose you are drinking a cup of tea. When you hold your cup, you may like to breathe in, to bring your mind back to your body, and you become fully present...You are not lost in the past, in the future, in your projects, in your worries...you enjoy your tea.”
Mindfulness often begins with slowing down and consciously focusing your attention on what you can notice in the here and now with your senses: seeing, smelling, tasting, hearing, touching.
You can notice how your tea cup feels in your hand, smell the aroma, feel the heat, and taste the different flavors on your tongue. As you simply notice, you become the “observer.”
The mindful “observer” can simply notice physical sensations, and then begin to observe thoughts and feelings as well, all without judging or analyzing.
Observing your thoughts and emotions in a non-judgmental and accepting way helps you approach stressful situations more clearly. Rather than have an automatic anxiety reaction to a distressing event, you will be better able to mindfully choose a more objective response.
Practicing Mindfulness
There are many different ways to practice mindfulness. Mindfulness can involve a formal practice, and it can also be integrated into many of your usual daily activities.
A formal practice might mean setting aside time for a sitting meditation or mindful movement practices like walking meditation or yoga. However, this is not necessary.
You can be mindful as you focus your attention on your feet planted firmly on the ground. You can practice mindfulness while eating, walking, sitting with your pet, brushing your teeth, walking in the forest...when doing just about anything.
You can transform stress and anxiety into peace and contentment when mindfulness becomes a way of life. Photo credit ist.com/ Liudmila Chernetska
Riding Into The Future On Greener Bicycles
earthtalk.org
Dear EarthTalk: You hear a lot about e-bikes these days, but what’s being done to make regular old human-powered bicycles greener?
—P.L. Milwaukee, WI
As interest in e-bikes grows, it’s important to remember that traditional human-powered bicycles are also evolving towards greater sustainability. Various innovations and practices are making these bikes eco-friendlier, focusing on materials, production processes and end-of-life recycling.
One significant development is the use of sustainable materials for bike frames. Traditionally, bike frames have been made from aluminum, steel or carbon fiber.
However, each of these materials has environmental impacts. Aluminum requires substantial energy to produce, while carbon fiber involves complex processes and is challenging to recycle. In contrast, sustainable alternatives are gaining traction. Bamboo, for one, is a fast-growing, renewable material with a low environmental footprint. Bamboo bikes are noted for their durability and natural shock absorption, making them a compelling choice.
Innovative companies are also exploring the potential of recycled materials. A notable example is a bicycle frame made from recycled plastic and
Bike Anytime of Year
produced using renewable energy. This approach not only reduces waste but lessens dependency on virgin materials. Similarly, some brands are repurposing old bicycles or bike parts, extending their life cycle and reducing the need for new resources. The production process itself is another area of focus. Brands are adopting practices that minimize environmental impact: reducing emissions in factories, using renewable energy, and implementing water-saving measures. Additionally, companies are using paints and finishes that avoid harmful chemicals, and are engage in fair trade practices, ensuring that their supply chains are as ethical as they are sustainable.
A crucial aspect of making bicycles greener is ensuring they are durable and easy to repair. High-quality components and thoughtful design contribute to a longer lifespan, which reduces the frequency of replacements and the associated environmental impact. Brands are also increasingly providing repair services and spare parts, which supports a more sustainable lifecycle for each bicycle.
Photo Credit: istock.com/ santypan
Like our other outdoor recreational activities, biking doesn’t stop for the winter, it just goes to the next level.
Fat tire bikes are great for riding on unstable surfaces, including snow. Silver Lake Park maintains 10 miles of trails specifically for winter adventures. WinMan Trails in Winchester has fat tire facilities and rentals so you can bundle up and hit the road without dragging your equipment on vacation.
And you don’t have to go it alone. Bike Wisconsin organizes fun tours for all ages and skill levels, allowing speedy cyclists to go far and climb hills, while others take their time and enjoy the scenery.
So, reconnect with nature on two wheels and discover something new about your family and Wisconsin.
WITH FUNCTIONAL MEDICINE, TREATMENTS CAN NOT BE A ONE-SIZE-FITS ALL MODEL BECAUSE EVERY PATIENT IS UNIQUE
Functional Medicine
Traditionally, our medical system focuses on a specific disease or illness. Functional medicine in New Berlin offers an alternative medical model using natural methods to treat the underlying or root cause as opposed to a subset of symptoms.
Functional medicine doctors work together with our patients, spending significant time listening to their histories to better enable them to assess the interactions of genetics, environment, and lifestyle to determine what the contributing factors or illnesses are.
By integrating state-of-the-art genetic sciences and systems, functional medicine can better understand how we live and how we live can influence disease onset and progression. This information allows doctors to be proactive with their approach allowing the patient to have an active role in their health and health care.
More and more, we are seeing numbers increase for those suffering from chronic illnesses and diseases such as cancer, diabetes, mental illness, and autoimmune disorders such as ALS and rheumatoid arthritis. Most doctors focus on diagnosing and treating shortterm or urgent situations like a stroke, heart attack, or broken bone. Drugs or surgical procedures are prescribed to address the immediate need.
Unfortunately, this version of care does not have the capability to handle chronic illnesses and disease complexity. This way of practicing medicine doesn’t allow time to fully investigate how everyday life components or unique genetics contribute to the increase in chronic disease. Certain factors of our environment like stress,
anxiety, diet, and exposure to toxins play a crucial part in our health and our susceptibility to illness.
Benefits of functional medicine
With functional medicine, treatments can not be a one-size-fits all model because every patient is unique; the treatment plan must be specific to their individual needs.
Functional medicine can offer patients natural remedies for a variety of conditions with many additional benefits that include:
-Reduced stress and anxiety
-Less risk of infection or sickness
-Increased sex drive
-Weight loss
-Clearer skin
-Stronger nail and hair
-A strengthened immune system
-More energy
-Wider range of motion
-Increased mobility
-Better moods and fewer mood swings
-And many more
More often than not, it may only require small changes in diet, lifestyle, and activity to start to see an increase in health. Patients who have more severe conditions may require more adjustments. The good news is, that no matter what you and your doctor decide is the right course of action for your particular situation, medications are not part of the plan. Masking pain or symptoms with drugs is counterproductive to getting your body in a healthier state.
Functional medicine can offer patients a natural way to get back to feeling like themselves again and possibly even better. With a custom treatment plan, you are part of the process.
For more information call 262-7855515 or visit regenmedpainrelief.com.
istock.com/Jacob Wackerhausen
Knee Pain Sufferers
End knee pain without dangerous drugs or surgery. Breakthrough Treatment has an Astounding Success Rate. There is a new FDA cleared, safe, gentle, and effective therapy for people who suffer from knee pain due to Osteoarthritis, Bone Spurs, Trauma Related Knee Pain, Degenerative Arthritis, and other conditions that lead to Chronic Knee Pain. Revolutionary New Knee Pain Recovery Program Now Available in Southeast Wisconsin!!! Please call
Have you tried cortisone shots? How about PRP injections? Physical Therapy? Stem cell injections? Or worse a surgical procedure?
Our Knee Pain Recovery Program is like no other and is 96% effective for those who qualify.
Yes, you must be pre-qualified to be accepted into our Knee Pain Recovery program. Our doctors will perform several screening tests to see if moving forward to a more comprehensive examination makes sense for you. If you are serious about getting out of pain and restoring the function of your knee, then we need you to call our office today to get evaluated by one of our board-certified knee pain specialists.
CERTAIN PEOPLE ARE AT GREATER RISK FOR SERIOUS COMPLICATIONS IF THEY GET THE FLU
Flu Seasons Are Unpredictable
What is Influenza?
What is influenza (also called flu)?
The flu is a contagious respiratory illness caused by influenza viruses that infect the nose, throat, and lungs. It can cause mild to severe illness, and at times can lead to death. The best way to prevent the flu is by getting a flu vaccine each year.
Signs and symptoms of flu
People who have the flu often feel some or all of these signs and symptoms:
• Fever* or feeling feverish/chills
• Cough
• Sore throat
• Runny or stuffy nose
• Muscle or body aches
• Headaches
• Fatigue (very tired)
• Some people may have vomiting and diarrhea, though this is more common in children than adults.
*It’s important to note that not everyone with flu will have a fever.
How flu spreads
Most experts believe that flu viruses spread mainly by droplets made when people with flu cough, sneeze or talk. These droplets can land in the mouths or noses of people who are nearby. Less often, a person might also get flu by touching a surface or object that has flu virus on it and then touching their own mouth, eyes or possibly their nose.
Period of contagiousness
You may be able to pass on the flu to someone else before you know you are sick, as well as while you are sick. Most healthy adults may be able to infect others beginning 1 day before symptoms develop and up to 5 to 7 days after becoming sick. Some people, especially young children and people with weakened immune systems, might be able to infect others for an even longer time.
How serious is the flu?
Flu is unpredictable and how severe it is can vary widely from one season
to the next depending on many things, including:
• what flu viruses are spreading,
• how much flu vaccine is available
• when vaccine is available
• how many people get vaccinated, and
• how well the flu vaccine is matched to flu viruses that are causing illness.
Certain people are at greater risk for serious complications if they get the flu. This includes older people, young children, pregnant women and people with certain health conditions (such as asthma, diabetes, or heart disease), and persons who live in facilities like nursing homes.
Flu seasons are unpredictable and can be severe. Over a period of 30 years, between 1976 and 2006, estimates of flu-associated deaths in the United States range from a low of about 3,000 to a high of about 49,000 people.
Complications of flu can include bacterial pneumonia, ear infections, sinus infections, dehydration, and worsening of chronic medical conditions, such as congestive heart failure, asthma, or diabetes.
Prevent seasonal flu: Get vaccinated
The single best way to prevent the flu is to get a flu vaccine each season.
There are several flu vaccine options for the 2013-2014 flu season.
Traditional flu vaccines made to protect against three different flu viruses (called “trivalent” vaccines) are available. In addition, this season flu vaccines made to protect against four different flu viruses (called “quadrivalent” vaccines) also are available.
The trivalent flu vaccine protects against two influenza A viruses and an influenza B virus. The following trivalent flu vaccines are available:
• Standard dose trivalent shots that are manufactured using virus grown in eggs. These are approved for people ages 6 months and older. There are different brands of this type of vaccine,
Social Enrichment Plays An Important Role In Brain Health
Human beings are social creatures and we thrive on cooperation and relationships with others. Research demonstrates that being socially connected is associated with better brain health. Socially active people maintain their independence longer and display less physical limitations. Preserving memory, decreased cognitive decline and improved thinking abilities are a few more benefits to being socially connected. Many social activities challenge us physically and mentally which adds to our overall wellbeing and brain health.
Research shows that stress and negative emotions raise cortisol levels, which can be harmful to brain cells. Positive social interactions can lower stress hormones (cortisol) and elevate our happiness.
Social activity can provide us a sense of purpose that keeps us engaged in communities and groups. This is particularly important for those who have left the workforce after having their occupation be their primary source of social engagement.
Socially active people keep themselves from disengaging in life and remain more physically active. Research demonstrates that people who disengage from life’s activities are more likely to experience declines in their health and ability to adequately care for themselves.
Try these tips to help you expand your social circle:
• Accept invitations as much as possible.
• Set a goal for yourself to start up a conversation with someone new each week.
• Join a church or community group that will allow you to get together with others regularly. (Lunch anyone?)
• Attend free community events such as music in the park, farmers markets or better yet volunteer at your local food pantry, library, senior center or school.
The bottom line is, being socially active is a good for the body and the brain. What will you do this year to improve your social wellbeing?
For more information please call 414.259.6310 or visit StCam.com.
istock.com/ Zinkevych
6 Mindfulness Activities for Mature Adults Wellness
Meditation has been around for thousands of years, but its positive effects weren’t studied until nearly 50 years ago. Practicing mindfulness and meditation can ease stress while calming anxiety and depression. Research shows that meditation can increase focus, improve memory, and enhance creativity. Embracing mindfulness empowers you to live with intention, making physical and lifestyle adjustments later in life smoother and more manageable. Incorporate these tips into your routine for a daily dose of wellness:
Breathing Exercises
Start by finding a comfortable position, whether you’re seated, standing, or lying down. Close your eyes and focus on your breathing. Inhale for 5 seconds, hold your breath for 5 seconds, then exhale for 5 seconds. Notice how your body feels as you breathe in and out. If your thoughts start to wander, turn your attention back to your breath. Repeat as many times as you feel comfortable.
Guided
Meditation
Guided meditation can take place in person or online. There are downloadable apps offering daily mediation exercises and free online videos you can use. Check out local classes or meditation groups if you’d like to meditate in person with others. Exercising in a group can motivate you to stick to a routine!
Relax with Music
Relax while listening to your favorite song. As it’s playing, tune your whole focus to it. Avoid multitasking and letting your mind wander. Find somewhere comfortable and listen. Even just one song can change your mindset.
Visual Meditation
Visual meditation involves visualizing people or events as you meditate.
For example, focusing on a photo in front of you helps direct and relax your mind. Observe the image closely for several minutes. Notice details that you find stunning or striking. You can practice this exercise outdoors, too. Find a garden with flowers or focus on a tree in the distance. The important thing is finding a visual to focus on.
Turn Everyday Moments into Mindful Ones
Experienced meditators know you can incorporate meditation into everyday moments. Having mental checkins throughout the day can turn ordinary moments into mindful ones. If you enjoy coffee in the morning, tune into that experience completely. Commit to feeling the heat of the mug in your hands, the taste of the first sip, and how it warms your body. Identify all of the sensations that moment brings. The more often you practice this, the more natural it will feel to be present and in the moment throughout your day.
Yoga and Stretching
Yoga and meditation have been practiced together for centuries. Yoga encourages focusing on moving your body into different positions and stretches. It’s both a mindful practice and a workout! If you haven’t practiced yoga before, starting might seem intimidating. If you’re just beginning or have limited mobility, chair yoga offers a gentle introduction to yoga with seated poses.
Make Time for Mindfulness
The more you practice these exercises, the easier it will be to fill your days with intention and purpose. Be patient with yourself when you start. If you’re unsure you’re practicing correctly, that’s okay. There’s no one-size-fits-all formula for success. Try self-soothing techniques that work for you, and incorporate them into everyday moments – and above all, have fun! For more infomration call (262) 777-0462 or visit www.oasissenioradvisors.com
istock.com/ jacoblund
Fun Fall Activities to Try with Kids
Get ready for cooler weather by trying some of these fun kid-friendly activities this fall.
Here are some fun fall activities to try with kids or grandkids that are simple and enjoyable for all.
As the leaves start to change colors and the air becomes crisp, it’s the perfect time to gather for family fun, especially to get kids or grandkids involved in the activities. Whether you’re looking for outdoor adventures, creative crafts, or delicious treats to make together, this list of fun fall activities for kids has something for everyone. Take a look at these nine great ideas for fun fall activities to try with kids!
Visit a Pumpkin Patch
One of the most iconic fall activities is visiting a pumpkin patch. Not only is it a chance to pick out the perfect pumpkin for carving, but many pumpkin patches
offer additional attractions like hayrides, corn mazes, and petting zoos. Kids will love wandering through rows of pumpkins and selecting their very own. Once you’ve picked your pumpkins, you can head home and spend an afternoon carving or decorating them. Painting pumpkins can be great fun with kids who aren’t old enough to carve them. These activities provide hours of entertainment and create a festive decoration for your home.
Go Apple Picking
Apple picking is another classic fall activity that’s fun and rewarding. Many orchards offer pick-your-own apples, allowing kids to experience the satisfaction of harvesting their own fruit. It’s a great way to teach them about where their food comes from while enjoying the outdoors. After apple picking, you can continue the fun at home by making homemade apple treats like apple pie, applesauce, or caramel apples. Cooking together can be a wonderful bonding experience, and kids will be excited to eat something they helped create.
Explore a Corn Maze
Corn mazes are a popular fall attraction that offer a mix of adventure and challenge. Navigating a maze together can be a fun way to test your problem-solving skills while enjoying time outdoors. Many corn mazes are designed with kids in mind, offering different difficulty levels and themes that make the experience more engaging for younger visitors.
Create Fall-Themed Crafts
Fall can be a great time to stay inside, look at beautiful foliage, and complete some arts and crafts projects. From colorful leaves to pumpkins and acorns, nature offers plenty of materials to spark creativity. There are many ideas, like collecting colorful fall leaves during a nature walk and using them to create leaf rubbings, collages, or even leaf crowns. Gather pinecones and turn them into fun animal figures with googly eyes, pipe cleaners, and paint for a prickly and fun project.
Take
a Nature Walk
Fall is a beautiful time of year to explore nature. Taking a nature walk or going on a hike as a family allows kids to enjoy the fresh air while marveling at the changing colors of the leaves. You can turn the walk into a scavenger hunt by making a list of fall items to find, such as acorns, pinecones, or specific leaf
7 Exercises That Are Good For Your Heart
The human heart is the hardest working organ in the body. Beating on average 72 times a minute, your heart pushes blood throughout your entire body delivering vital oxygen and nutrients to your bodily tissue. And like any other muscle in your body, the more you work your heart, the stronger it will be. Any sort of movement can have cardiovascular benefits – even taking a relaxing 30-minute walk.
These 7 exercises are especially effective for improving cardiovascular health:
1.) Running
We all know that running is an excellent way to shed extra pounds, but it’s also great for your heart. Running intervals are a way to challenge your cardiovascular fitness. You want to work hard enough to spike heart rate levels and take minimal rest between intervals – 10-second spikes of intervals is a good place to start.
2.) Weight Training
Resistance exercises increase your heart rate during reps and recover between sets. This also produces a different pattern of blood vessel responses than other types of exercise. When weight training, your muscles will ease the burden on your heart, giving your heart a little “break.” Healthy individuals should strength train two to three times a week to reduce their risk of chronic disease, lower blood pressure, improve blood circulation to limbs, and improve overall health.
3.) Swimming
This is a wonderful option for those who experience joint pain in other forms of exercise. Swimming is lowimpact with multi-directional resistance. Swimming laps will not only ease joint paint, but it will also raise your heart rate while improving your muscular strength and tone.
4.) Playing Tennis
Want a healthy heart? Play tennis! Because of its aerobic style, tennis has many cardiovascular benefits. In addi-
tion, tennis meets and maintains the maximum heart rate criteria (60% to 90%) that is ideal for aerobic conditioning.
Tennis will also improve the following:
Speed
Strength
Flexibility
Balance
Coordination
Muscle tone & strength
5.) High Intensity/Interval Training
The cardiovascular impact of highintensity exercise versus light exercise has always been a subject for debate. However, findings show that high-intensity workouts win.
Why are high-intensity workouts better for your heart? There are a few reasons – your heart rate is higher, your blood vessels are more dilated, and you burn more calories (and continue to burn more calories while at rest).
When it comes to heart health and exercise, short and intense are more effective than long and less intense.
6.) Yoga
The practice of Yoga is one of the best stress relievers there is. A calm mind, body, and spirit means a healthier heart! More active styles of yoga, such as Ashtanga and Bikram, offer even more cardiovascular benefits. Since they are a little more intense, these styles will elevate your heart rate more than traditional yoga.
7.) Cycling
Cycling is a great exercise option for those who do not prefer running or high-impact training.
Studies have shown cycling 19 miles a week reduces the potential for heart disease by 50%. Cycling also increases your capacity to burn body fat to lose weight.
Your heart is your body’s lifeline. Take care of it, nourish it, strengthen it, and love it. At Elite Sports Clubs, you’ll be able to participate in all of these activities and more all under one roof.
istock.com/Raul_Mellado
Top Ten Foods to Help Prevent Breast Cancer
Published by Keith Block, MD
Cruciferous Vegetables
These include broccoli, cauliflower, brussel sprouts, bok choy, mustard greens. They contain sulforaphane and indole-3-carbinol (antioxidants) and helps to convert unhealthy estrogens into healthy ones. No other group of foods currently has more scientific support suggesting it can help prevent breast cancer. For example, a study in China found cruciferous vegetable consumption was linked to better survival in breast cancer patients. Crucifers also help in the prevention of other cancers.
Cherries:
Contain perillyl alcohol, a powerful inhibitor of many kinds of cancer. Cherries are rich in anthocyanins, which are potent natural anti-inflammatories and antioxidants. One large study demonstrated that a high intake of cherries and related
fruits was linked to low breast cancer risk.
Walnuts:
Contain several ingredients shown to help slow cancer progression, including phytosterols, antioxidants and omega-3 fatty acids. In addition, walnuts have been shown to reduce the risk of cardiovascular disease, by reducing “bad” cholesterol levels (LDL), while at the same time increasing levels of “good” cholesterol (HDL).
Garlic:
Contains a group of compounds known as organosulfides, which have a multitude of physiological effects such as reducing platelet aggregation, reducing blood lipids, killing bacteria and fungus, and stimulating the immune system. Organosulfides are most potent when the garlic is first crushed or diced and allowed to sit 10 minutes before using. Several studies have shown garlic may help confer some protection against several different cancers, including breast cancer.
Baked Salmon with Argentinean Chimichurri sauceSalmon:
Science suggests that women with increased levels of omega-3s (which reduces inflammation) in their tissues lower their risk of breast cancer. A study done at the University of Southern California showed that women who were postmenopausal and ate a small portion of fish daily were less likely to develop breast cancer than women who averaged less than one ounce a day. In addition, one recent randomized controlled trial showed omega-3s help prevent neuropathy in breast cancer patients. Conversely, a higher intake of omega 6’s – known to increase inflammation – has been associated with increased levels of inflammation in breast cancer survivors.
Turmeric:
Contains curcuminoids and other aromatic oils that exhibit anti-inflammatory and anti-cancer activity; as well as protecting against DNA damaging free radicals. One randomized controlled trial, published in the Journal of Clinical Oncology, suggested that curcumin supplements can reduce skin damage due to radiation therapy in breast cancer patients.
Soy, such as miso, tofu, tempeh:
Contain what are known as phytoestrogens, or weak plant-like estrogens. These phytochemicals are known as isoflavones; and eating soy foods, especially starting in adolescence, can reduce a woman’s risk of developing breast cancer, as one study of Canadian women suggested. It’s also important to note that a recent review by the Block Center’s research staff did not find any indication that soy foods are potentially problematic for breast cancer patients (we
FOOD>>page 33
- Julia Amaral
colors. Many parks and nature preserves have trails designed for families, making it easy to plan a day of outdoor exploration. Whether you drive to a scenic overlook or explore your own neighborhood, the vibrant fall foliage is sure to captivate both kids and adults. It’s great exercise as well!
Bake Fall Treats Together
Fall is the season of comfort food, and what better way to embrace it than by baking together as a family? From pumpkin bread to cinnamon rolls, there are plenty of kid-friendly recipes that capture the flavors of autumn. Pumpkin muffins, apple crisps, or fall-spiced cookies are all tasty treats you can bake with little ones, and you can enjoy your hard work after! You can also let the kids or grandkids get creative by icing a cake in fall colors.
Host a Backyard Campfire
As the weather cools down, gathering around a campfire is a great way to enjoy the outdoors without getting too chilly. You can set up a small fire pit in your backyard, roast marshmallows for s’mores, and tell spooky stories or sing songs. Kids will love the cozy atmosphere, and it’s a wonderful way to make memories as a family. Just be sure to follow all safety precautions when handling fire.
Attend a Fall Festival or Fair
Many communities host fall festivals or fairs that offer a variety of kid-friendly activities. These events often feature games, rides, live entertainment, and seasonal food. It’s a fun way to spend a day with the family and enjoy the festive atmosphere of the season. Be sure to check your local event listings to find out what’s happening in your area this fall.
Make a Fall Wreath
Creating a fall wreath is a fun and festive craft that can also serve as a beautiful decoration for your home. You can use natural materials like leaves, pinecones, grass, and berries, or opt for a craft store kit with pre-made supplies. This activity allows kids to express their creativity while also contributing to your home’s seasonal decor. Plus, it’s a keepsake that can be displayed year after year.
Fall is a season full of opportunities for fun, creativity, and togetherness. By trying out some of these activities, you can make the most of the cooler weather and create lasting memories with your kids or grandkids. Whether you’re exploring the outdoors, crafting at home, or baking delicious treats, these fall activities are sure to bring joy to the whole family. For more tips or ideas, take a look at the CapTel blog at www.captel.com.
Why Are Fall Activities for Seniors So Important?
Your Calendar!
The importance of staying active and socially engaged after age 60 cannot be overstated. Research indicates that seniors who exercise and socialize regularly tend to be healthier, happier, and even live longer than those who don’t.
INTO WELLNESS” HEALTH FAIR
With that in mind, engaging in fall activities benefits seniors in these ways:
Physical Health: Participating in outdoor activities during the fall season can help seniors stay active, improve their mobility, and boost their cardiovascular endurance.
Mental Well-Being: Embracing the changing seasons and trying new activities can stimulate the mind, reduce stress, and enhance cognitive function.
Come to Milwaukee Catholic Home for our annual “Spring into Wellness” Health Fair on Thursday, March 16th from 10 am - 3 pm at 2462 N. Prospect Avenue. The event includes free health screenings such as blood pressure checks, diabetes testing, cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or lcardinale@milwaukeecatholichome.org to learn more.
Socialization: Fall activities offer opportunities for seniors to socialize with friends, family, and fellow community members, minimizing feelings of isolation and loneliness.
FOOD<<page 32
suggest non-GMO soy foods).
Green Tea:
Contains catechins. Research suggests that catechins can inhibit telomerase (an enzyme) in cancer cells, with the goal of disrupting their immortality, and helping normalize cell replication. Green tea consumption is linked to a lowered risk of breast and other cancers.
Flaxseeds:
Contain significant amounts of cancer-fighting lignans, which may protect due to their estrogen altering abilities, anti-angiogenic properties, and the ability to reduce the chances of cancer cells spreading. In addition, adding flaxseed to the diet increased levels of endostatin, a natural anti-angiogenic, in breast tissue.
Berries:
Berries, such as blueberries, strawberries, and raspberries:
Strawberries, blackberries, and raspberries contain a common powerful cancer fighter called ellagic acid. Blueberries, raspberries and blackberries contain an abundance of anthocyanidins, which are antioxidants that can help reduce the risk of a number of cancers.
WHY HOMEOWNERS ARE SELLING THEIR HOMES
Moving Into Communities
AFlexibility
partment communities have a lot to offer residents. From great amenities to 24-hour maintenance and services, it’s no wonder that more people are recognizing the benefits of moving into apartment communities over single-family homes. Here are a few of the perks to consider when opting for renting over buying.
One of the best things about apartment communities is the flexibility that living in an apartment offers over owning a home. This benefit translates into time as well as finances. Since as a resident you are not tied to the upkeep of a property and don’t have to spend all that energy on various home projects and repairs, your schedule can be more open to focus on activities you love. Not only that, but the money you would have spent on home projects can go towards traveling or hobbies.
Access to Amenities
Apartment communities offer all the fun of amenities without worrying about any of the upkeep. From pools to firepits to business centers, you can enjoy all
kinds of activities in your leisure time. Many communities also have gyms available for residents, so you can work out even if you are on a tight schedule during the week. Great amenities just steps away make apartment communities the total package.
Less Maintenance
Living in an apartment community means not having to worry about the maintenance that comes with owning a house. Mowing the lawn or cleaning the pool is taken care of by the community’s team and ground staff. Residents can simply walk to these spaces and enjoy them! When it comes to your apartment, as a resident you also have the benefit of less to worry about compared to a house. Spaces are updated and maintained prior to residents moving in and during their stay.
If you’d like to learn about all the perks of our properties at Wimmer Communities, contact us today. Or, if you’re interested in moving to the area visti these two communities.
THE CENTENNIAL
400 E. Centennial Dr. Oak Creek, WI 53154 414-762-7762
wimmercommunities.com/senior-living
Spacious one and two bedroom units! Rent includes underground parking, free laundry and transportation grocery shopping. Great location! Caring staff, salon, fitness/game room, chapel, store, resident computer, libraries, outdoor pool, weekly activities/ entertainment and many convenient senior services available on site. We are a mixed property offering Section 42 affordable units and market rate units.
THE SILVERNAIL
2451 Silvernail Rd. Pewaukee, WI 53072 262- 896-2100
F: 262-896-8952
wimmercommunities.com/senior-living
Spacious one and two bedroom units! Rent includes underground parking, free laundry and transportation grocery shopping.
Great Location! On-site wellness nurse, caring staff, salon, banking services, fitness room, chapel, store, resident computer, library, weekly activities/entertainment and many convenient senior services available on site. We are a mixed property offering Section 42, Section 8 affordableunits and market rate units
The Connection Between Mental and Physical Health
Learn how to improve the connection between your mental and physical health.The connection between mental and physical health is a strong one, which is why it’s equally important to prioritize both in your life. Here are some tips to take advantage of the connection between mental and physical health and enjoy feeling like your best self:
Find exercises you enjoy
Establishing a regular exercise routine is one of the most powerful things you can do to make yourself physically and mentally healthier. The many benefits of exercise include lower rates of depression and anxiety, stronger muscles and bones, successful weight management, higher energy, brain and memory protection, chronic pain reduction, and more! Find workouts that you enjoy and that work for your ability level, such as:
Hiking
Bicycle riding
Yoga Dancing
Kayaking/canoeing
Strength training
If you can’t often make time for a full workout, you can fit exercise naturally into your day by taking the stairs, meeting up with friends for nature walks, parking at the back of the lot, and more. As always, check with your doctor before beginning any new exercise routine.
Stay relaxed with meditation and sleep
Your body and mind can benefit greatly from meditation and getting enough sleep. Meditation is often used to help treat stress, anxiety, and even addiction. The health benefits of sleep also extend to both the brain and body. Getting enough sleep can help boost your immune system, lower you risk of heart disease and help you focus and think more clearly.
Eat the colors of the rainbow
To amp up the nutrition of your diet, aim to make it aesthetically beautiful! “Eating the rainbow” of fruits and veggies is recommended as a way to maximize the health-boosting phytonutrients in your day. Many of us focus on the physical health benefits of vegetables (which are plentiful!), but studies also link high fruit and vegetable intake with better mental health and optimism. Learn how to fit more fruits and veggies into your diet here!
Design upbeat playlists
Yes, there are even compelling scientific reasons to kick back with your favorite tunes! Music has emotional, cognitive, and physical health benefits, including better memory, emotional regulation, lower anxiety and depression, more energy, and a healthier heart. To enjoy music with hearing loss, make use of hearing aids and other assistive listening devices. You can also enjoy these benefits by making music yourself; check out these famous musicians with hearing loss.
Socialize and laugh with others
Strong relationships and friendships have health benefits too! Spending time with positive people, either in person or virtually, makes you happier, more confident, less stressed, and yes, even physically healthier, thanks to an immune system boost.
Those with hearing loss can easily stay connected to others with the help of a CapTel captioned telephone. Call friends and family members and read along with every word they say! Shop our selection of hearing loss telephones here.
The connection between mental and physical health shouldn’t be overlooked in your life! Continue to our health and wellness blog for even more content to keep you feeling your best.
SUDDEN SHORT-TERM MEMORY LOSS
What Causes Sudden Confusion
Sudden Short-Term Memory Loss & Confusion in the Elderly
Sudden confusion in seniors, also known as delirium or encephalopathy is different than Alzheimer’s disease, or other forms of dementia, which cause cognitive changes over longer periods of time. If your older loved one is experiencing sudden, debilitating confusion or memory loss, it is critical to seek medical attention. In this blog, let’s look at sudden confusion in seniors, its causes, symptoms, and what can be done to treat it.
What is Sudden Confusion or Encephalopathy
Sudden confusion or encephalopathy is usually caused by multiple medical conditions resulting in brain dysfunction, which can present itself as memory loss, general confusion, or changes in personality.
Common Symptoms of Sudden Confusion in the Elderly
Many older people who experience sudden confusion, or encephalopathy will exhibit the following symptoms:
Disorientation – Feeling unfamiliar with the surroundings of one’s home, or being unable to recognize family members, or close friends.
Unusual Sleepiness – Some seniors who experience sudden confusion will feel sleepy, or fatigued at unusual times, such as midday, or upon awakening after a full night’s sleep.
Emotional Changes – Unusual depression, irritability, or apathy are common signs of sudden confusion or encephalopathy.
Involuntary Physical Movements – Twitching, limb jerking, or involuntary eye movements can be a symptom of brain disfunction.
Seizures – In extreme cases, sudden confusion can be caused by seizures. No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today!
What are the Causes of Sudden Confusion or Encephalopathy in Seniors?
Multiple medical conditions can cause sudden confusion in seniors, and should be addressed immediately.
Urinary Tract Infection (UTIs) – A UTI is one of the most common causes of sudden confusion in older people. The result of a buildup of excessive bacteria in the urinary tract, bladder, or kidneys, UTIs produce a painful, burning sensation, and an abnormal urge to urinate, even after immediately using the washroom
Head Injury – Sometimes, older people will fall, but are reluctant to disclose the accident to their family. If your loved one is experiencing sudden confusion, seek medical advice to determine if a head injury has taken place.
Stroke – People can have strokes, and not even realize it until conditions like sudden confusion occur. Look for signs of a stroke in your loved one, such as slurred speech, facial, or limb paralysis.
Malnutrition – Brain dysfunction (sudden confusion) can be caused by something as simple as malnutrition or a vitamin deficiency. Not all older people get the proper amount of protein, carbohydrates, and fruits/vegetables from their daily diets. If you suspect your loved one is not eating a nutritious, balanced diet, speak to their doctor about a consultation with a dietitian.
Treating Sudden Confusion/Encephalopathy in Older People
If you notice sudden changes in your loved one’s cognitive function, it is crucial to seek medical attention. Their doctor should do a full physical examination, which will include bloodwork, and an MRI of the brain.
There are a variety of ways to treat sudden confusion, including medication, antibiotics, possible surgical intervention, or changes in diet. Your advocacy for your loved one with their doctor will play a huge role in getting them the help they need to recover.
istock.com/Jordi Calvera Solé
Autumn Is A Good Time To Make Your Next Move
Fall is here and you’ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now you’ve decided to buy or rent a smaller home or apartment.
It’s a good time to make your next move. Now that the weather has become cooler it makes it easier to get around searching for your next residence.It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home.
If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition.
Of course, many people simply choose to rely on family and trusted friends to help them make a move. You’ve spent your life helping them out, now it’s their turn to help you. We’ve put together some moving tips that should make your move easier.
Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car? Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenance-free living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions.
Whether you are moving to a
smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing.
If you plan on selling your home it’s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter. All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown.
Contact your utility companies and let them know what day you plan to move. Fill out change of address forms for the post office seven to ten days before moving day.
Our Auberge Communities support, engage and encourage the whole individual providing residents with a homelike environment and improved quality of life.
istock.com/Jacob Wackerhausen
Staying Strong in your Daily Routines
There’s no denying that our ability to respond to exercise gets blunted as we grow older. No individuals, even seemingly superhuman pro athletes who keep winning championships into their 40s, will have the same physical response to exercise at age 70 as they do at 30 or even 40. So, what is some bottomline, realistic advice to keep strong and moving as we age?
Know what to expect. First, don’t try to compare yourself to younger people. Everyone is unique and we all age differently.
We all should think about how to build up a base of strong muscles to prepare for the loss of muscle and strength that we will experience as we age.
— Barb Nicklas, Ph.D., professor, gerontology and geriactric medicine, Wake Forest University School of Medicine
Nicklas notes, “A 60-year-old is very different from an 80-year-old. We need to be careful about lumping all older people into the same category. Aging starts at birth, and throughout our lifespans, exercising to help prevent disease and disability is very important. Movement, strength, and balance training is important at any age, but we need to adjust our expectations.”
Move mindfully. Beavers points out that low bone density and muscle strength are associated with increased falls and fractures. Exercises that incorporate mindfulness with balance and movement, such as tai chi and yoga, can improve strength in these areas and help prevent falls and fallrelated fractures.
Make it part of your daily routine. Villareal emphasizes that if online or
in-person group classes aren’t your thing, everyone can still work exercise into their daily routines.
“We encourage people to just walk more,” he said. “Walk around the house or office, walk to the store. In the office you can take brief exercise or stretching breaks every 15-20 minutes and try to use all your muscles.”
Keep it fun. According to Fielding, “It’s about finding things that people want to do and like to do, not just exercise for exercise’s sake, but something we enjoy. Goal setting is also important. We ask our volunteers to list everyday things they want to be able to keep doing as they grow older, like play with their grandchildren or be able to take laundry up and down the stairs. Lots of things count as exercise: It doesn’t have to be running or going to the gym or riding a stationary bike. It could be dancing, gardening, or housework.”
Set realistic goals. Fielding noted that everyone is different and it’s not one size fits all.
“Some like group exercise, others prefer a solitary routine to clear their head,” he said. “But setting realistic goals is important. A good goal is about 150 minutes per week of moderate-level exercise, but you see benefits even at lower levels than that. Older adults should try to get strength training in the mix one to two times per week.”
The bottom line is to get moving.
“Any physical activity is better than no physical activity. Even a couple minutes per day matter, and small changes lead to big improvements.”
Can strength training help prevent obesity as we age?
While strength training is great for otherwise healthy older adults, what about those who are overweight or living with obesity? NIA supported sci-
entist Dennis T. Villareal, M.D., a professor at the Baylor College of Medicine in Houston, has found that incorporating weightlifting into an exercise and diet intervention for older adults with obesity yields better results than diet or aerobic exercise alone.
Villareal and his colleagues work with older adults with obesity, including volunteers from a nearby Veterans Affairs hospital and others recruited from the surrounding community. Their study participants are still functionally independent but are at risk of losing that ability.
“We work at the intersection of two big changes for society: aging and obesity,” Villareal said. “About one-third of older adults have obesity and that number is rapidly expanding.”
Villareal has been studying the nexus of muscle and metabolism for nearly 25 years. He got his start in the field in the 1990s at one of NIA’s Claude D. Pepper Older Americans Independence Centers. He helped with an exercise training study in frail adults over age 75 and was impressed with how it was possible for people to get motivated to exercise even at an advanced age. After losing about 20 pounds in recent years (thanks to a lower calorie diet combined with exercise), he himself experienced the benefits of weight loss, including more energy and improved physical fitness.
According to Villareal, it’s not well understood that older adults with obesity can also be frail, which creates a vicious cycle of mobility and independence loss as the years and pounds add up.
“Folks with obesity need more muscle mass to carry their body weight,” Villareal said. “When they get older, they can’t compensate by producing more muscle mass, so you get sarcopenic obesity, which is the worst of both worlds.”
Villareal’s year-long exercise training intervention known as the Lifestyle Intervention to Improve Bone Quality (LIMB-Q) targets this high-risk population. As people lose weight with diet and aerobic exercise, they have an increased risk of losing lean muscle mass and bone density, both of which are important for everyday activities and avoiding falls.
“That’s where strength training has an important role,” said Villareal.
Villareal’s team found that a healthier diet combined with a workout mixing aerobic exercise, resistance training, and balance was most effective for helping reverse frailty in obese older adults.
“Resistance training is the most important component because it builds mus-
cle and reduces the loss of muscle mass,” he said. “As the relationship between body mass and muscle becomes more positive, participants lose more fat than they lose muscle, so the relative sarcopenia is improved significantly. Combining the two types of exercise had additive effects so they were better together than separate.”
One of the big rewards for Villareal and his team is observing participants who make positive changes and stick with them. Some volunteers have even exceeded the 10% body weight loss target, losing as much as 20% of their body weight. The weight losses combined with building muscle mean they feel better and become more independent and mobile.
Villareal notes that starting slow and attending regular group classes are important steps to building confidence and connections among participants.
The value and joy from group exercises is that participants motivate and encourage each other. Once the study is over, they are advised to continue to incorporate exercise into their regular routines. They often want to participate in other studies and become cheerleaders for the program.
—Dennis T. Villareal, M.D., professor, Baylor College of Medicine in Houston
In the future, Villareal hopes to explore the possibility of larger, longer-term studies to see if the intervention can prolong physical independence and delay the need for nursing home admission.
Photo: istock.com/ Vanessa Nunes (page 38)
“ When you do resistance or strength training, very important chains of molecules that relay signals between cells are affected, and these changes linger in the body for hours after exercise, building up a cumulative, positive effect. Even a low-intensity strength and walking program has substantial benefits.”
—Roger A. Fielding, Ph.D., associate director, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University
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.
Colder Weather and Muscle Tightness
Now that the weather is colder you may be noticing your muscles are more tight or tense and that sometimes the cramps in your legs become more frequent at night. You may even start getting headaches more frequently. Normally I would tell you how massage therapy can help you with these symptoms and recommend making an appointment. While getting a massage is very helpful, this time I am going to give you some advice that might help prevent some of these symptoms from occurring, or at least lower the frequency.
These tips are not proven treatments but are suggestions based on an accumulation of my 8 years of experience and feedback from clients.
As the weather gets colder and the wind starts to get more penetrating it will
of course make your muscles colder. Even when wearing a winter coat your neck can be exposed to wind and low temperatures. This will cause your shoulders to rise up to guard your neck and attempt to block the wind. Now you’re tensing your neck muscles. A tense neck can lead to headaches and neck pain. The simplest way to combat that is with a scarf. Pretty obvious for when you are outside, but luckily for women scarves are now fashionable to wear inside as well. Take advantage of this. Keeping your neck warm while both in and out of buildings is a great way to prevent your headaches from getting worse during the winter months. Also high collared coats are great as well as turtlenecks. You really want to protect the back of your neck and shoulders from the wind. Now everyone has an excuse to add to the winter wardrobe. Of course if the tension and headaches persist than it might good an idea to call a massage therapist and make an appointment.
More than a few times clients have come in for an appointment and informed me that they are getting cramps in their calves late at night. I tell them it’s because they are sleeping on their back and using a heavy comforter or quilt to keep them warm. Then they are wondering how I know so much about them when they are sleeping. It’s nothing more than some simple logic. For one, the weather got colder and obviously they are going to put something heavier and warmer on the bed. The other is that when you sleep on your back your feet are facing up. The heavy blanket is now pressing against their toes.
Since most people don’t have the flexibility of a ballet dancer they can’t point their toes to make their feet flat. So the pushing against the feet causes the muscles in the front of the leg to engage to prevent the feet from overstretching. When those muscles are activated, the muscle that does the opposite action starts to pull too to keep the foot motionless. The calf muscle is much stronger then the shin muscle and will fatigue faster and may then start to cramp. Again this is not proven, but is a reasonable explanation for cramping leg muscles at night. The simplest way to prevent cramping in this event is to sleep on your side, use a lighter blanket down by your feet, or stack pillows up high enough to lift the blanket off of your toes. Of course there can be many other causes for the cramping such as dehydration or lack of potassium too. Again these are just some friendly suggestions to those that get these symptoms during the cold months. We have a long winter ahead of us and I prefer you spend it as pain free as possible.
istock.com/Halfpoint
What is Single-Sided Deafness?
Single-sided deafness (SSD), also known as unilateral hearing loss, is a condition where a person has normal hearing in one ear while experiencing significant hearing loss in the other. This condition presents unique challenges in terms of communication, sound localization, and overall quality of life.
In this comprehensive guide, we will explore the impact of single-sided deafness on individuals, the coping strategies available, and the importance of seeking support to overcome the challenges associated with SSD.
Understanding the Impact
Living with single-sided deafness can affect various aspects of a person’s life, including:
Communication: Individuals with SSD often face difficulties in group conversations, as they may struggle to hear sounds coming from their affected side. This can lead to frustration, isolation, and feelings of exclusion.
Sound Localization: Accurately localizing sound sources can be challenging for those with single-sided deafness. Simple tasks, such as crossing a busy street or pinpointing the location of a fire alarm, become more challenging and potentially hazardous.
Fatigue and Mental Health: Constantly straining to hear and adapt to a world that favors those with normal hearing can lead to increased fatigue and mental health issues, such as anxiety and depression.
Coping Strategies
If you have single-sided deafness, there are several coping strategies that can help you manage this hearing loss:
Hearing Devices: Various hearing devices, such as CROS (Contralateral Routing of Signals) hearing aids and bone conduction devices, can help individuals with single-sided deafness improve their hearing capabilities. These devices transmit sound from the affected ear to the better ear, allowing for better auditory perception and sound
localization.
Visual Cues: Taking advantage of visual cues, such as lip-reading and facial expressions, can enhance communication and understanding in social settings.
Positioning and Seating: When participating in group conversations or gatherings, you can position yourself to maximize access to sound sources. Face the people you’re talking to and ask people to face your good side when speaking.
Educating Others: Inform friends, family, and colleagues about singlesided deafness and ask for accommodations. Providing guidance on effective communication strategies, such as speaking clearly and facing you when speaking, can enhance understanding and reduce frustration.
Using Assistive Listening Devices: Assistive listening devices, such as FM systems, can be beneficial in environments with background noise or in settings like meetings or classrooms.
Seeking Support: Joining support groups or seeking counseling with professionals who specialize in hearing loss can provide valuable emotional support and practical advice for managing the challenges of single-sided deafness.
Advances
in Technology
Technological advancements are providing new options for individuals with single-sided deafness:
CROS Hearing Aids: CROS hearing aids wirelessly transmit sound from the affected ear to the better ear, allowing for improved sound localization and overall auditory experience.
Bone Conduction Devices: Bone conduction devices transmit sound directly to the inner ear through vibrations in the skull, bypassing the middle ear. This technology is particularly helpful for individuals with single-sided deafness where traditional hearing aids may not provide sufficient benefit.
Avoid The Flu With These Foods
By: Fresh n’ Lean, the nation’s largest organic meal delivery company
FCon
lu season is here – and food is one of your best ways to fight back.
More than 2.6 million flu illnesses are estimated nationwide so far this flu season, the Centers for Disease Control and Prevention reports.
While the flu vaccine can help prevent the flu or weaken its impact, an immunity-boosting diet is also beneficial.
Here are eight dietary tips to help you avoid getting the flu.
The sunshine vitamin Soak up the sun to keep the flu away.
Vitamin D, which is produced when your skin is exposed to sunlight, promotes bone health by regulating calcium and phosphorus levels. It’s also known to boost the immune system.
But that’s not all. A study published in 2017 showed Vitamin D supplementation helped protect against respiratory tract infections such as flu.
Beyond sunshine, fresh fish and eggs are also good sources of Vitamin D, and supplements can help you improve your Vitamin D levels.
An apple a day…
… Yes, it really can help to keep the doctor away.
Apples contain soluble fiber, which can build up immune health and reduce inflammation, and tons of antioxidants.
Other foods high in soluble fiber include oat bran, barley, and citrus fruits such as oranges, which contain Vitamin C and can help you bounce back quickly if you get sick.
Yogurt
The best way to boost your immune system is through your gut.
It’s estimated that 70-80% of our immune system cells are in our GI tract, and probiotic-rich yogurt with live and active cultures is a great food to promote gut health. Just as washing your hands helps to limit invaders
from entering the body, eating healthy can help provide essential nutrients for our GI tract cells and the bacterial lining, which can directly influence our GI health, systemic inflammation and our immune system.
Stock up on salmon
Oily fish such as salmon are effective in reducing inflammation because they contain omega-3 fatty acids. Other foods rich in omega-3s include anchovies, oysters and walnuts.
Fish oil is full of DHA, which has been shown to improve white blood cell activity.
Beyond being anti-inflammatory, omega-3s may also reduce anxiety – a key aspect to maintaining health.
Coconut oil
Coconut oil has shown antiviral and antimicrobial properties due to one of its primary components, Lauric Acid. It can be used for cooking and as a replacement for butter in recipes.
Additionally, coconut oil is commonly used to support good dental health and many pediatricians use is topically to help with skin issues.
Make sure to look for coconut oil that’s cold-pressed and produced organically without the use of hexane, an oil-extracting chemical.
Skip the sugar
Treat sugar like fuel for bad health. Excessive sugar intake can increase inflammation, reducing the body’s ability to ward off viruses such as influenza. Sugar is naturally found in many foods such as fruit (fructose) and dairy (lactose).
The problems escalate with added sugar, the kind found in candy and junk food.
Veggies are your friends
If it’s green, it’s probably good for you.
Cruciferous veggies like kale, broccoli and cauliflower are especially beneficial because they aid our detox systems.
Focus on the colors in healthy foods – they’re part of the plant’s immune sys
The Must Have Senior Living Community Amenities
If your loved one is considering a move to a Senior Living community, the amenities offered there should play a big role in the decision making process. When it comes to amenities, not all communities are the same.
We will explore 6 key amenities to look for when considering a Senior Living community.
Accommodations
Top quality Senior Living communities have luxurious accommodations in both private and public spaces. Look for a community that has a variety of apartment floor plans to choose from, so your loved one’s unique needs can be met.
A community’s overall decor should be bright and modern, with comfortable and inviting public areas for residents to enjoy. Check to see if there are open areas where residents can mingle and spend time together. Some communities even have libraries, movie rooms or game areas.
Dining Services
Eating is one of life’s greatest joys, and the Senior Living community you
choose for your loved one should have a dining program that rivals any 5-Star restaurant. Look for a community that has a beautifully appointed dining room, with plenty of light and open spaces for residents to dine together.
Many communities also have in house Chefs, who prepare a wide variety of meals each day. Lastly, be sure to inquire about a community’s ability to cater to residents with special dietary needs.
Housekeeping & Laundry
When an older person moves into a Senior Living community, the thought of not having to clean their home or do laundry is very comforting. As you evaluate different communities, look for those that offer full housekeeping and laundry services. Being relieved of these activities will have a big impact on your loved one’s quality of life.
Find a Community in your area
No matter your need, we have the right community for you. Get started finding the perfect new home for you or your loved one today!
Find a Community Activities & Events
Best quality Senior Living communities offer residents a wide range of activities and events to enjoy. Whether it be fun and engaging activities on property, or the chance to attend exciting off-site events, look for a community that provides a variety of each that matches your loved one’s interests and capabilities.
Clubs & Resident Council
Keeping seniors engaged in what goes on in their Senior Living community is important. Seek out communities that offer clubs based on a particular interest or hobby. Whether it be Book Club, a Gaming Club, or a sports-themed group, residents who share common interests love to spend time together.
Resident Councils are also a very popular amenity in many Senior Living communities. A Resident Council is made up of a group of seniors who represent all of the residents living there. The Council meets with a community’s management team on a regular basis to voice concerns, and resolve issues that residents may be experiencing.
Spiritual Activities
If your loved one is a person of faith, look for communities that cater to residents’ spiritual needs. Whether it be through a weekly Bible Study, or actual religious services being performed in the community, maintaining a connection to their religious beliefs is very important to many seniors.
What is Art Therapy?
ART THERAPIST CAN HELP CLIENTS EXPRESS THEMSELVES IN WAYS BEYOND WORDS OR LANGUAGE.
Art therapy is a mental health profession that enriches the lives of individuals, families, and communities through active art-making, creative process, applied psychological theory, and human experience within a psychotherapeutic relationship.
Especially when people are struggling, facing a challenge, or even a health crisis —their own words or language fails them. During these times, an art therapist can help clients express themselves in ways beyond words or language. Art therapists are trained in art and psychological theory and can help clients integrate nonverbal cues and metaphors that are often expressed through the creative process.
Art therapists work with individuals of all ages, including children who are experiencing behavioral challenges or those with Autism Spectrum Disorder. They assist people and caregivers in health crises; victims of violence or other trauma—including our military service members and student survivors of mass shootings; older adults with dementia; and anyone that needs help coping with life’s challenges.
Who are Art Therapists?
Art therapists are credentialed mental health professionals. They are trained in a broad range of psychological theory and ways to use art media and creative processes to help people cope with mental health challenges. Art therapists hold Masters–level or higher degrees. Look for a therapist with the credentials ATR (art therapist registered) or ATR–BC (board–certi-
fied art therapist registered).
Where do Art Therapists Work?
Art therapists serve diverse communities in different settings—from medical institutions like hospitals, cancer treatment centers and psychiatric facilities, to wellness centers and schools. Many art therapists have independent practices. They also help support individuals and communities after a crisis or traumatic event.
Why is Art Therapy Effective?
Art therapy is particularly effective during times of crisis, changes in circumstance, trauma, and grief.
According to research, art therapy helps people feel more in control of their own lives, and helps relieve anxiety and depression, including among cancer patients, tuberculosis patients in isolation, and military veterans with PTSD. In addition, art therapy assists in managing pain by moving mental focus away from the painful stimulus.
Do You Have to be Good at Art?
You don’t have to be an artist or even “artsy” to make art. Everyone is creative – and we all remember making art as children.
In art therapy sessions, your art therapist may encourage you to try different art media such as color pencils, paints, clay, and collage. Sometimes non–traditional art materials (e.g. tree branches and leaves) are intentionally introduced to you in order to expand your creative expression. You may also explore different styles of expression, using doodling, abstract designs, and contour drawing. Art therapists are trained to facilitate a type of art making for your specific needs.
Understanding Pain
Understanding Pain: Why do we “pick the scab?”
The following information is from a great book meant for the nonphysician to help resolve their own back problems. The book is by Stuart McGill PhD and is called “Back Mechanic: The secrets to a healthy spine your doctor isn’t telling you.”
I highly recommend the book if you have or are suffering from low back pain. The end goal is to remove the stressors and spare your spine with proper movement and strengthening exercises.
“Many back pain sufferers would experience a huge breakthrough in their recovery if they only realized that it was their flawed movement patterns that kept them pain-sensitive. Much like a scab forming on our skin, our backs are constantly trying to patch and heal themselves. However, by continuing to repeat harmful movement patterns in our daily lives, we cause re-injury. We are essentially “picking the scab.” It is unreasonable to expect the body to heal if we continue to provoke it in the same way that led to the original injury. Continued provocation of pain sensitizes the nerves so that the pain is triggered with even less stimulation. Remove the provocative motions and we can find the solution.
Here’s how pain sensitivity works: people increase their sensitivity through repeated stressful and painful loading. These muscles and joints are loaded with sensors: pain sensors, pressure sensors, force sensors, chemical sensors. Some detect carbon dioxide; some detect pain, some sense histamine for inflammation. Human joints are packed with sensors that relay position and movement information to the brain. These signals travel along the sensory nerves. Along the highway of nerves, there are checkpoints or “gates,” at junctions. According to
the Gate Theory of Pain, the idea is to flood the checkpoint with “good information,” in other words, signals associated with pain-free movement. In this way, there is no more room for the pain signals as they are crowded out.
Try this: close your eyes and find the tip of your nose with your finger like in a roadside sobriety test. You are using kinesthetic sensory organs that run throughout your arm to navigate. These sensors alert the brain as to the position of your forefinger in relation to your nose. The sensation of this simple pain-free motion dominates the information traffic on your sensory nerves with feel-good kinesthetic sensory information that identifies position, length, and force.
Finding and repeating pain-free motions in your back will cause the remaining painful activities to hurt less. Read the previous sentence again – it really is that important.
By discovering and ingraining positive movements for your back, you will find that the pain often dissipates and then disappears entirely. This is because when we remove pain triggers and stop “picking the scab” we give our tissues a chance to rest, heal and regenerate. Simultaneously our sensors for pain are actually being desensitized. Master this, and you have mastered your back pain.
For those of you that have a known type of injury, a name to attach to your condition, your personal recovery strategy should always begin with avoiding the aggravating posture for your spine is the key to getting yourself back on track.
Various symptoms of back pain have a distinct and known cause. Injuries can be avoided if we avoid the injury mechanism itself. Here’s a recap of some pain avoidance strategies, as well as an introduction of some that
istock.com/Jacob Wackerhausen
Making a Move: Choosing the Right Fit
If you decide it’s time to downsize and move, there are a lot of options. You can consider a smaller home, a condo, or a senior community. Choosing the right place to call home takes time and research. Retirement living options include 55+ communities for homeowners, independent living apartments, assisted living, skilled nursing, and memory care. The differences between and among these types of communities can vary greatly. While there are often many commonalities, each will have unique features. As you learn about and tour communities, consider your current and future needs and preferences for living options, health, and finances.
Ideal Location - Often when seeking a place to live, it’s all about location, location, location. If you like the area you live in and are close to friends/family, you might start your search close to home. For others, this is an opportunity to move to a part of the country with more desirable weather or to be near family. Either way, choosing your preferred location can be the first step to narrowing down your options.
Costs and Finances - Your budget can help decide which community and apartment size will be the best fit. Some senior communities have an entrance fee along with a monthly fee for various services, in addition to the rent. Get a breakdown of what is included in the monthly costs to compare communities accurately. A financial advisor can help you determine your budget for your future living expenses.
Levels of Care - Some senior living communities offer solely one level of care. For example, a community might only have independent living apartments and another might only support memory care residents. Alternately, continuing-care retirement communities offer all levels of care. For some people, this can offer peace of mind that they won’t need to move again if they experience significant changes in their health.
Activities & Recreation - Many senior communities offer a variety of events and activities. Ask about what activities are available and how often they occur. Do they offer activities that are of interest to you? Can you bring friends and family to their events?
Meals and Dining - Do you still enjoy cooking? Or are you ready to hang up your apron? During your tour, review the dining menu and ask if you can stay for a meal. If you have any dietary restrictions, ask about their ability to accommodate your needs. If you are still active in the kitchen, seek out living options that offer more than a kitchenette to allow sufficient space to prepare meals.
Parking and Transportation - Does the community offer on-site transportation services to local stores and activities? If you are still driving, learn about the parking options for residents and the associated costs. Will you need more than one parking spot? Some communities offer undercover parking out of the elements, which can be important in northern climates.
Housekeeping & Laundry - One of the many benefits of a senior community is the freedom from home maintenance and repairs. Some communities offer basic house cleaning and laundry services included in the monthly fee. If you are doing laundry more than once a week, you may want to consider an option with in-unit laundry facilities.
Knowledge is Power - As with any decision, give yourself time to make thoughtful considerations about your options. Take the time to evaluate your situation and lifestyle needs and wants. Then, learn all about the communities in your desired area. And, most importantly, trust your instincts as you are touring a community.
Author: Kari Stremmel is a Team Leader for Smart Moves. She is married and has 2 young adult children. This past year, Kari helped move her mom into memory care and her dad into an independent living community.
Healthy Ways To Enjoy Apples This Fall
You can use these healthy apple recipes in any meal of the day.There’s nothing better than whipping up delicious, healthy apple recipes in the fall. They’re in season, and there are so many varieties to choose from.
You’ve got sweet Honeycrisp, tart Granny Smiths, a nice balanced Gala or Jazz, and dozens more. All you have to do is (maybe literally) pick your favorites!And we want to help you make the most of apple picking season by sharing some of our favorite healthy apple recipes!
Let’s dive into these healthy apple recipes with links, descriptions, and some health perks of each one below!
Apple cinnamon oatmeal
There’s no better way to start a cool, crisp fall day than with a warm, hearty, comforting bowl of apple cinnamon oatmeal. It tastes like apple pie for breakfast, but is healthy too! Oatmeal is a great breakfast to keep you feeling satiated all morning, thanks to its high fiber content and a good balance of nutrients. Plus, oats have other health benefits like controlling blood sugar, giving you healthy antioxidants, lowering cholesterol, and more! See more healthy oatmeal recipes here.
Homemade applesauce
When you buy jarred applesauce at the store, it’s just not quite the same as a fresh warm pot of applesauce made with fresh fruit. Apples are full of natural sugar, so for healthy apple recipes we recommend ones that don’t include extra added sugar. The beauty of making your own is that you can customize it! Add as much cinnamon or nutmeg as you want, make it chunky or smooth, or serve it on its own or as an accompaniment to a meal!
Pumpkin & apple soup
Apples in a soup? It sounds a little strange, but it can be fun to get adventurous with food! This soup combines two of the absolute best fruits of fall. It’s smooth, creamy, and warming for chilly nights or afternoons. Plus, pumpkin is highly nutri-
tious, full of fiber, vitamins, and antioxidants!
Fall harvest power bowl
“Power bowls” always make a fantastic lunchtime option to help you stay energized and productive through the rest of the day. The basic idea of a bowl like this is to combine a nutritious grain like quinoa, brown rice, buckwheat, or farro; pile it high with apples, veggies, and greens; then slather it in a delicious dressing (in the recipe above, it’s a very autumnal maple-tahini!). With healthy fats, fiber, and plant protein, a power bowl definitely lives up to its name.
Autumn-roasted apples & veggies
This healthy apple recipe makes a great side dish for any harvest gatherings or autumn holidays. It’s such an interesting combination of flavors: sweet, savory, and a little tart, with crunch from pecans and a chewy bite from dried cranberries. Pure fall goodness!
Cranberry pecan apple salad
Even if you aren’t a salad lover, there’s no better way to munch down a bowl of leafy greens than with this salad that calls for sprinkling on handfuls of delicious toppings and mixing it all up with a tangy dressing. Cranberries, pecans, and apples are a fall salad topping match made in heaven.
Apple pie smoothie
Is it one of those unseasonably warm fall days where you just want something cold, but you’re determined to keep celebrating autumn flavors? Or maybe you love a smoothie after you get home from the gym or a refreshing bike ride. An apple pie smoothie is an ideal answer! It combines a ton of harvest-time flavors like cinnamon, maple syrup, oats, flax, and almonds.
Baked apple crisp
As long as you go easy on less-than-healthy ingredients like sugar and butter, you can make healthy apple desserts too! Apple crisp is a great idea since the main ingredients are apples, oats, nuts, and spices.
A whole medium apple contains about 90 calories and 4 g of fiber. Here’s what else makes apples highly effective FoodTrients:
Whiter, healthier teeth and gums – An apple won’t replace your toothbrush, but eating apples stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria while scrubbing the surfaces of your teeth.
Weight loss– Apples satisfy hunger with fewer calories and they contain bulk, which enhances a feeling of fullness. Eating a whole apple before meals can lead to consuming 15% fewer calories.
Loaded with vitamins and minerals – Especially high in vitamin C and vitamin A, apples are a powerful antioxidant that helps the body resist infection and fight free radicals that cause inflammation. Apples are a good source of B-complex vitamins, which help support metabolism. Apples provide minerals including iron, copper, zinc, phosphorus, calcium, and potassium, which are important in helping to control heart rate and blood pressure.
Lower cholesterol and heart disease – Studies suggest that the antioxidant compounds found in apples help preventLDL cholesterol from oxidizing, which can cause inflammation and lead to heart disease. Apples contain soluble fiber, which has also been shown to lower cholesterol levels.
Cancer fighting – Apples contain the flavonoid, quercetin, which a 2000 Mayo Clinic study suggested helps prevent growth of prostate cancer cells. Another study at Cornell reported that phytochemicals in apple skin inhibited reproduction of colon cancer cells by 43%. The presence of strong antioxidants in apples prevent oxidative stress and the accompanying damage done to cells’ DNA that are linked to vascular diseases and cancer.
istock.com/ Smederevac
and each is approved for different ages. However, there is a brand that is approved for children as young as 6 months old and up.
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.
• A standard dose trivalent shot containing virus grown in cell culture, which is approved for people 18 and older.
• A standard dose trivalent shot that is egg-free, approved for people 18 through 49 years of age.
• A high-dose trivalent shot, approved for people 65 and older.
• A standard dose intradermal trivalent shot, which is injected into the skin instead of the muscle and uses a much smaller needle than the regular flu shot, approved for people 18 through 64 years of age.
The quadrivalent flu vaccine protects against two influenza A viruses and two influenza B viruses. The following quadrivalent flu vaccines are available:
• A standard dose quadrivalent shot
• A standard dose quadrivalent flu vaccine, given as a nasal spray, approved for healthy* people 2 through 49 years of age
(*”Healthy” indicates persons who do not have an underlying medical condition that predisposes them to influenza complications.)
CDC does not recommend one flu vaccine over the other. The important thing is to get a flu vaccine every year.
When to get vaccinated against seasonal flu
Yearly flu vaccination should begin soon after flu vaccine is available, and ideally by October. However, getting vaccinated even later can be protective, as long as flu viruses are circulating. While seasonal influenza outbreaks can happen as early as October, most of the time influenza activity peaks in January or later. Since it takes about two weeks after vaccination for antibodies to develop in the body that protect against influenza virus infection, it is best that people get vaccinated so they are protected before influenza begins spreading in their community.
Who Should Get Vaccinated This Season?
Everyone who is at least 6 months of age should get a flu vaccine this season. This recommendation has been in place since February 24, 2010 when CDC’s Advisory Committee on Immunization Practices (ACIP) voted for “universal” flu vaccination in the United States to expand protection against the flu to more people.
While everyone should get a flu vaccine this season, it’s especially important for some people to get vaccinated.
Those people include the following:
• People who are at high risk of developing serious complications (like pneumonia) if they get sick with the flu.
o People who have certain medical conditions including asthma, diabetes, and chronic lung disease.
o Pregnant women.
o People younger than 5 years (and especially those younger than 2), and people 65 years and older.
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.
o A complete list is available at People Who Are at High Risk of Developing Flu-Related Complications.
• People who live with or care for others who are at high risk of developing serious complications (see list above).
o Household contacts and caregivers of people with certain medical conditions including asthma, diabetes, and chronic lung disease.
o Household contacts and caregivers of infants less than 6 months old.
o Health care personnel.
More information is available at Who Should Get Vaccinated Against Influenza.
Special Consideration Regarding Egg Allergy:
We’ll help you every step of the way.
People who have ever had a severe allergic reaction to eggs may be advised not to get vaccinated. People who have had a mild reaction to egg—that is, one which only involved hives—may receive a flu shot with additional precautions. Make sure your health care provider knows about any allergic reactions. Most, but not all, types of flu vaccine contain small amount of egg.
Call 414-292-0400 or email wauwatosasales@oakparkplace.com.
1621 Rivers Bend, Wauwatosa, WI 53226 www.OakParkPlace.com/Wauwatosa
Use of the nasal spray seasonal flu vaccine
Vaccination with the nasal-spray flu vaccine is an option for healthy* people 2 to 49 years of age who are not pregnant. Even people who live with or care for those in a high risk group (including health care workers) can get the nasal-spray flu vaccine as long as they are healthy themselves and are not pregnant. The one exception is health care workers who care for people with severely weakened immune systems who require a protected hospital environment; these people should get the inactivated flu vaccine (flu shot).
Who should not be vaccinated against seasonal flu?
FLU>>page 54
will be discussed later. The knowledge in this chapter will provide the foundation that will help you:
Locate and eliminate the cause of your pain- get an appropriate assessment that provides a specific diagnosis.
Increase your consciousness around what movements and postures cause you pain.
Develop replacement postures and movement patterns that enable you to function pain-free.
Stabilize your torso, core, and spine to remove painful spine joint micro-movements.
Develop a daily exercise plan that includes walking.
Mobilize your hips.
Learn to create power at the ball and socket joints (hips and shoulders).
Learn exercises that are based on patterns of movement: push, pull, lift, carry, lunge, squat, etc.
Make healthy spine choices when sleeping, sitting, or engaging in more demanding activities.
You’re on your way to learning the secrets of a pain-free lifestyle! Let’s make it happen!
For more information visit www.mmtmke.com or call (262) 546-4696. We use a progressive eclectic approach depending on patient needs and abilities. At your first MMT appointment, you’ll notice we use a combination of traditional ortho (muscular and skeletal) and neuro (nerve) testing with functional assessments. This thorough evaluation helps us detect soft tissue restrictions/trigger points, joint restrictions and motor control coordination disturbances.
HEAR<<page 43
Implantable Solutions: Cochlear implants and bone-anchored hearing systems (BAHS) are implantable options that can significantly improve hearing for individuals with single-sided deafness by bypassing the affected ear.
The Importance of Support and Empathy
Living with single-sided deafness can be challenging but remember that support is available. Seeking empathetic understanding from friends, family, and hearing health professionals can help alleviate feelings of isolation and frustration while creating a supportive network. You are not alone in your journey, and there are resources and support systems waiting to assist you.
Visit Us for Ongoing Support
Single-sided deafness poses unique challenges in terms of communication, sound localization, and overall quality of life. While the condition may present significant obstacles, there are numerous coping strategies, technological advancements, and support systems available to help individuals with single-sided deafness lead fulfilling lives.
If you or someone you know is living with single-sided deafness, remember that support and solutions are available to help you navigate the challenges. Seek the assistance of hearing healthcare professionals to explore various options and find coping strategies that work best for you. Visit us today for a hearing test, and find out more about your hearing loss and hearing needs. Together we’ll find the perfect solutions to help you get back to better hearing.Visit www. midwestaudiology.net.
FLU<<page 53
Influenza vaccine is not approved for children younger than 6 months of age. People who have had a severe allergic reaction to influenza vaccine should generally not be vaccinated.
There are some people who should not get a flu vaccine without first consulting a physician.
These include:
• People who have a moderate-to-severe illness with or without a fever (they should wait until they recover to get vaccinated), and
• People with a history of Guillain–Barré Syndrome (a severe paralytic illness, also called GBS) that occurred after receiving influenza vaccine and who are not at risk for severe illness from influenza should generally not receive vaccine. Tell your doctor if you ever had Guillain-Barré Syndrome. Your doctor will help you decide whether the vaccine is recommended for you. Please call our office 414272-7009 to speak with a staff member if you would like to schedule your child’s influenza vaccine.
1 small can crushed tomatoes (no-sodium)
1 tablespoon Adobo Seasoning (store-bought or see bonus recipe below)
1 teaspoon garlic powder
1 tablespoon onion powder
1 teaspoon mustard powder
1 teaspoon cayenne pepper, more or less
2 cups apple cider vinegar
½ cup scallions, chopped Water, as needed
Directions
1. In a heavy-bottomed pot, brown the tofu. Remove and set aside.
2. Add the onions, celery, carrots, jalapeno and sweat for about 10 minutes.
3. Add the minced garlic and cook for about a minute.
4. Add the beans, tomatoes, Adobo spice blend, garlic powder, onion powder, mustard powder, cayenne pepper and cook for about a minute.
5. Add the mushrooms and the browned tofu back in and stir well.
6. Add the wine and vinegar and cook for 5 minutes.
7. Next, add all the remaining ingredients except the scallions. Stir well.
8. Adjust the acidity as preferred. Bring to a simmer, cover, and cook on medium for 30 minutes.
9. For the last 10 minutes, remove the lid and simmer uncovered.
10. Blend a cup of the chili in a food processor and add it back to the pot. Mix well.
11. Finish by topping with chopped scallions.
Heart Health Note: Apple cider vinegar (ACV) contains a variety of flavonoids, such as gallic acid and catechin. ACV consumption significantly decreases serum TC concentrations. In addition, there is evidence to suggest a trend towards its significantly reducing serum TG levels.
Bonus Recipe: Adobo Seasoning Ingredients
1 tablespoon paprika
2 teaspoons black peppercorn
2 teaspoons onion powder
1 teaspoon dried oregano
2 teaspoons cumin seed
1 teaspoon garlic powder
1 teaspoon chili powder
1 tablespoon pumpkin seed
Directions
1. Dry toast all the ingredients for 10 minutes in a heavy-bottomed pan, like a cast iron skillet.
2. Let the mixture cool before grinding to desired fineness.
3. Store in an airtight container for up to 6 months.
About the Authors
Jenneffer Pulapaka, DPM, is a Board-Certified podiatric surgeon and a certified sommelier. Hari Pulapaka, PhD, is a four-time James Beard Award semifinalist and a certified executive chef. Together, they bring a unique blend of culinary expertise and medical knowledge to create recipes that are not only delicious but also scientifically designed to promote heart health. David L. Katz, MD, MPH, is a specialist in Internal Medicine, Preventive Medicine/Public Health, and Lifestyle Medicine, with particular expertise in nutrition. He is a former President of the American College of Lifestyle Medicine.
The Heart Healthy Plant-Based Cookbook
Written by Jenneffer Pulapaka & Hari Pulapaka
Foreword by David L. Katz, MD, MPH 978-1-57826-951-8, $20.00 paperback
Published by Hatherleigh Press, Ltd. Distributed through Penguin Random House. Available wherever books are sold. www.hatherleighpress.com
Tofu provides protein for building and repairing muscles, bones, cartilage, skin, hair, and nails.
Serves 4
Ingredients
1 block (14 oz.) firm tofu, pressed and cubed (about ½-inch in size) 1 cup (1 pint container) halved cherry tomatoes 1 medium cucumber, peeled and cubed ½ cup chopped red onion 1 can (4 oz.) whole or sliced black olives, drained
Dressing
¼ cup olive oil, plus 2 tsp. 2 Tbs. freshly squeezed lemon juice ½ tsp. dried oregano ¼ tsp. dried basil ¼ tsp. garlic salt ¼ tsp. freshly ground black pepper
Procedure 1. Place the tofu cubes in a medium mixing bowl.
2. Make the dressing: In a small mixing bowl, whisk together ¼ cup oil, lemon juice, oregano, basil, garlic salt, and pepper.
3. Set 2 Tbs. of the dressing aside. Pour the rest over the tofu and marinate for 1 hour in the refrigerator.
4. Preheat the oven to 350 degrees F.
5. Pour 2 tsp. oil in the bottom of a glass baking pan, add the tofu and any additional marinade, and bake for 30 minutes, flipping the tofu halfway through baking time. Remove from the oven and cool completely, about 15 minutes.
6. In a large serving bowl, combine the tofu, tomatoes, cucumber, onion, and olives.
7. Pour the reserved dressing over the salad and toss gently. Serve cold.
Gluten-Free Vegan Vegetarian
wave in the Fall, please try to keep your fears and anxieties surrounding the virus (and other stressors in your life) as low as possible. Fear is not good for your immune system. Your immune system protects you internally from pathogens while your “fight or flight,” or the sympathetic nervous system, protects you from external, perceived stress, such as a busy or stressful home and/or work life. We need energy for both the immune system and your nervous system. So if your immune system is trying to fight a virus, but you have external stress triggering your “fight or flight” response, your body will prioritize that energy towards the “fight or flight” response instead of towards your immune system. Think of it this way—if you were being chased by a tiger, but you also had the flu, your energy would go towards running away from the tiger. Remember, fear = stress.
We Can Help!
Please reach out to our clinic if you have more questions regarding how you can best strengthen your immune system, how we can help you manage your stress, and/or your “fight or flight” response better. The clinic and the store are open, but we are still offering teleconference visits, as well. You can reach us at 262-251-2929 for a free, 15 minute phone call consultation to learn more about how we can help you. www.totalhealthinc.com
SKIN>>page 19
Establishing a nighttime skincare routine can improve your skin’s health and help you wind down for a good night’s sleep. A simple routine might include gently cleansing your face to clean the skin and remove any makeup, applying a hydrating serum or night cream, massaging your face and neck to improve circulation, and using a silk or satin pillowcase to reduce friction on your skin. This routine can become a soothing ritual that signals to your body it’s time to relax and prepare for sleep.
Stay Gentle and Fragrance-Free
It’s important to use gentle, fragrance-free products, especially for sensitive skin. Avoid harsh scrubs or products with strong fragrances that can irritate the skin. Instead, opt for products specifically formulated for sensitive or mature skin.
Consult a Dermatologist
If you’re unsure about which products to use or have specific skin concerns, don’t hesitate to consult a dermatologist. They can provide personalized advice and recommend treatments tailored to your skin’s needs.
Taking care of your skin is not just about looking good—it’s about feeling good and maintaining the health of your body’s largest organ. By incorporating these tips into your daily routine, you can help keep your skin healthy, comfortable, and radiant. For more health tips, take a look at the CapTel blog.
