Modern Health and Living August 2022

MHL

August 2022 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

seafood can help you lose weight the health benefits of Watermelon A WHOLE-PERSON APPROACH TO HEALTH socializing for seniors Start and Maintain a Healthy Eating Regimen

endless summer edition A Simple Method to Reduce the Negative Effects of Stress A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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Editors Note

Terry S. Graves, M.D . | John E. Basich, M.D | Walter Brummund, M.D., Ph.D.

August is here! Another summer is almost behind us and I think we all should bring into mind that these days are endless. Yes, we can get ready for what fall has to bring, but let’s stay in the moment. Sunshine, longer daylight and waking up to those bluebirds chirping. I have always said when you work on a newspaper you are always thinking a season ahead. But this year I will be going back and forth in my mind dreaming of endless summer nights with the outdoor firepit going ready for more smores.

I hope your gardens are still flourishing with beautiful flowers and maybe some late summer vegetables.

Whatever your summer activites are, get it all in and soak up that vitamin D. And for our Mature adult readers, we have some great activites for you to read about. Stay hydrated and safe in this really warm month.

I know many of you have back to school coming up and I can relate. This summer my son and I have been touring colleges before his final year of high school hits. We are so proud that all his hard work has paid off in running and several coaches are recruiting. He has many guarenteed spots on alot of teams. So he will continue his running into college.

Whatever the age student you have, don’t let back to school overwhelm you.

Have a great endless summer this month and see you in fall!

AmandaLewis august 2022 EDITION

MHL

August 2022 - fREE PUBLICA

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Est 1992

MODERN HEALT

H AND LIVING

seafood can help you lose weight the health benefit of Watermelon s A WHOLE-PERSON APPROACH TO HEALTH socializing for seniors Start and Maintain Healthy Eating Reg a imen

endless summer ed

ition

A Simple Method to Negative Effects of Reduce the Stress A GUIDE TO HEALTHY

MHL STAFF staff

publishers editor graphic design advertising

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

LIVING FOR MEN, WOM

EN, CHILDREN AND SENI

ORS

distribution manager Jerry Kornowski Marlys Metzger travel editor Barry Lewis founder

contributers 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, Home Instead, Manor Care, Tops, Dr Zhou, Captel and MCFI contact For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com.

Subscriptions are $20 per year. Thanks for reading MHL. disclaimer 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. thanks Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living. images 123RF.com, Istock.com

Lewis Media Group | www.modernhealthandliving.com

AUGUST 2022 MHL

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MHL AUGUST 2022

reduce inflammation with lifestyle changes I used to think that as I got older, creaky joints, bouts of indigestion and fatigue were something to be expected and accepted. Those common place maladies were just harbingers of old age, right? Not necessarily! What I thought was just the beginnings of arthritis and a sensitive stomach, turned out to be the first outward signs of chronic inflammation.

Inflammation is part of the body’s natural immune response to injury or illness.

However, when we don’t eat right, don’t get enough exercise and have too much stress, our body responds by triggering inflammation. This chronic (long-term) inflammation wears away at our body.

Early symptoms of chronic inflammation are subtle, vague and can go undetected for a long period of time: slightly fatigued, stiff joints, sensitive stomach. However, chronic inflammation slowly wages war on our tissues and organs. This day in and day out inflammation wears away at our body. Scientists now believe that chronic inflammation is THE underlying cause of major degenerative diseases such as coronary artery disease, diabetes, cancer, arthritis, Irritable Bowel disease, Crohn’s and Alzheimer’s.

We can control—and even reverse—inflammation through a healthy, anti-inflammatory lifestyle.

The type of food we eat can either feed inflammation or reduce the inflammatory response. These types of foods create inflammation in everyone: Sugar Consuming processed sugar and sugary drinks triggers inflammation.

Processed foods and refined carbohydrates Includes white flour products (breads, rolls, pasta, cereal), white rice, processed white potato products such as instant mash potatoes and french fries. These high

glycemic index foods stimulate inflammation.

Saturated Fats Several studies have shown that eating saturated fats triggers inflammation.

French fries, pizza, cheese, red meat and full-fat dairy products.

Trans Fats Trans fats trigger systemic inflammation. Trans fats are found in fast food, margarine, partially hydrogenated oils and processed snack food such as cookies, donuts and crackers.

On the other hand, some foods are known as anti-inflammatory foods. These foods actually reduce inflammation.

Nuts such as almonds and walnuts Leafy Greens including spinach and kale and collards Fatty Fish such as salmon and tuna Fruits including blueberries, cherries, strawberries and oranges Tomatoes Olive Oil The other big contributor to inflammation? Stress and lack of exercise.

Yoga, particularly Iyengar yoga, has been shown in clinical studies to reduce stress and improve a person’s mobility and sense of well-being. Iyengar yoga focuses on alignment and participants use props such as chairs, blocks and straps which allows everyone, regardless of age or mobility to do the poses safely and with maximum benefit. Recent studies of people with various types of arthritis have shown that regular Iyengar yoga practice helps reduce joint pain, improve joint flexibility and lower stress to promote better sleep.

Many chronic conditions, including heart disease, cancer, and rheumatoid arthritis, are associated with underlying chronic inflammatory processes. Literature reviews have analyzed a variety of integrative therapies and their relationships with chronic inflammation. This systematic review is unique in reporting solely on yoga’s relationship with inflammation. Its purpose was to synthesize current literature examining the impact of yoga interventions on inflammatory biomarkers in adults with chronic inflammatory–related disorders.

Brings down the levels of stress hormones that promote inflammation Lowers the levels of a number of pro-inflammatory molecules in the body and brings down inflammation that is beneficial in conditions like arthritis Reduces a subset of pro-inflammatory molecules called cytokines thereby relieving severe pain seen in diseases like fibromyalgia Inhibits inflammation that in turn weakens and even kills cancerous cells in people with cancer.

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The IMSA SportsCar Championship and IMSA Michelin Pilot Challenge return to Road America’s four-mile circuit August 4-7, 2022 for what will be one of the most incredible weekends of sports car racing in the world — the IMSA Fastlane™ SportsCar Weekend. Fans will get to experience the 4-hour IMSA Michelin Pilot Challenge race on Saturday afternoon followed by the WeatherTech® SportsCar Championship race Sunday morning. The IMSA Fastlane SportsCar weekend schedule will also include the IMSA Porsche Carrera Cup North America and Lamborghini Super Trofeo races.

IMSA represents the ultimate test in speed and power in intense wheel-to-wheel driving action over the most demanding road courses. IMSA races feature elite sportscars from nearly 20 different manufacturers including Porsche, BMW, Chevrolet and Lamborghini. The skill of the IMSA drivers paired with advanced automotive technology creates a high-stakes, adrenaline-fueled race weekend you do not want to miss. Experience high-performance IMSA racing up-close and personal at Road America!

Fanatec GT World Challenge AUGUST 19-21, 2022

The Fanatec GT World Challenge America headlines an all SportsCar weekend at Road America August 19-21, 2022. This weekend of thrilling sportscar racing will bring exotic GT3 machinery from global brands like Acura, Aston Martin, Audi, BMW, Ferrari, Lamborghini, McLaren, Mercedes-AMG, and Porsche. These performance racing machines will take to the popular 4-mile, 14-turn road race circuit as part of a global championship spanning Europe, Asia, Australia, and America.

The SRO GT World Challenge will showcase two 90-min races featuring full-service pit stops, driver changes, and non-stop excitement.

In addition, the weekend will feature the Pirelli GT4 America, GT America, & TC America powered by Skip Barber for a jam-packed weekend of sports car racing.

Bring the entire family out to experience the GT World Challenge in person at Road America! Kids 16 and under get free general admission to all Road America season racing events with a paying adult at the gate. Ticket prices vary by day starting at just $30! Make it a weekend of affordable fun by camping on-site on one of Road America’s 1,000+ campsites.

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MHL JUNE 2022

seafood can help you lose weight, Unless You’re Making These 4 Mistakes

By Marygrace Taylor There’s no arguing that fish is delish. But when it comes to how seafood might affect the number on the scale, the answer isn’t so clear-cut.

While fish can — and should! — be part of a healthy diet, including one geared toward weight loss, serving it the wrong way could end up doing more harm than good. So how much should you be having, what’s the best way to cook it and do higher-fat options like salmon or tuna still get the green light?

Here are four common seafood mistakes that could be slowing down your weight loss, plus the scale-friendly facts on adding fish and shellfish to your diet.

Mistake 1: Not Eating Enough of It Nearly half of Americans say they rarely or never eat fish, while a third spring for seafood just once a week, per the Harvard T.H. Chan School of Public Health. But there’s no reason to avoid seafood when you’re trying to hit a lower number on the scale. In fact, it’s one of your best menu options.

Regularly eating fish has been shown to have a positive effect on body weight and thyroid function while reducing the risk for metabolic syndrome, concluded a June 2021 review in ​[Nutrition and Metabolic Insights.

“In general, seafood is low in calories and high in protein, making it a perfect

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food for someone trying to lose weight while maintaining muscle,” explains Frances Largeman-Roth, RDN, nutrition expert and author of ​Smoothies & Juices: Prevention Healing Kitchen​.

A 3-ounce serving of cooked shrimp, for instance, serves up 20 grams of protein for just 84 calories, according to the U.S. Department of Agriculture (USDA). That’s nearly as much protein as the same amount of cooked rotisserie chicken breast. ​Fix it:​ Say yes to fish more often. The Dietary Guidelines for Americans recommends 8 or more ounces of seafood per week, whether you’re working toward losing weight or not. Choosing a variety of fish and shellfish will give you a wider variety of nutrients (kind of like eating the rainbow, but for seafood!). Just be sure to limit high-mercury fish, recommends the Environmental Protection Agency (EPA). These include king mackerel, marlin, orange roughy, shark, swordfish, bigeye tuna and tilefish from the Gulf of Mexico.

Mistake 2: Slathering It in Butter Butter might make everything better from a flavor perspective. But smothering your seafood in the golden goo can drastically increase the calorie count of your meal, which could stall your weight loss.

For instance? “While scallops only have 80 calories per 4 ounces, adding 2 tablespoons of butter to the pan while you’re cooking them will add an extra 200 calories and 14 grams of saturated fat,” Largeman-Roth explains. ​Fix it:​ There’s no need to go totally fat-free when you’re cooking seafood. But you’ll shave off serious calories by trading some of the fat (around 100 calories per tablespoon) for low- or no-calorie flavor boosters like herbs, spices or citrus, according to the Mayo Clinic.

And for the fat you ​do ​still use, consider swapping the butter for extra-virgin olive oil, Largeman-Roth recommends. The latter contains roughly the same amount of calories as butter, but it’s much lower in saturated fat and can help protect against high levels of bad cholesterol and reduce your risk for heart disease, per Harvard Health Publishing.

Mistake 3: Frying It That crisp, crunchy coating adds a major caloric cost to your meal, LargemanRoth says. (Along with loads of added sodium, which can leave you feeling puffy and bloated.) Case in point: A 4-ounce fillet of unbreaded cod serves up just 90 calories, but covering it in batter tacks on at least another 200 calories, plus 300 to 400 milligrams of sodium, she notes. ​Fix it:​ It’s fine to enjoy battered and fried seafood as a special treat, but make lower-calorie cooking methods your go-to for everyday fish meals, Largeman-Roth

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Local MDs urge parents to add eye exams to “back-to-school” checklist

By Cheryl L. Dejewski Parents do everything they can to give their children the best possible start for school, including providing the right supplies, nutrition and encouragement. But are they forgetting to focus on another key factor to a child’s educational and social development?

A look at the statistics “It is estimated that 80 percent of learning happens visually for most children.

Unfortunately, though, according to the American Academy of Ophthalmology, one in 20 preschoolers and five in 20 school-aged children have an eye problem,” says Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center and senior partner at Eye Care Specialists ophthalmology practice. Rhode delivers more alarming news, “Some of these problems could lead to permanent vision loss if left untreated, yet nearly 80 percent of preschoolers aren’t screened. And, for older children, annual physicals and school screenings may catch the need for glasses, but they aren’t usually equipped to detect vision-threatening problems of the retina, optic nerve and eye muscles.”

Problems that can be detected Daniel Ferguson, MD, an eye surgeon and father of two, recommends, “All children should have a professional eye exam before age five and then periodically

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throughout their school years to detect and treat such problems as amblyopia and strabismus (“lazy” and “crossed” eyes), near- and farsightedness (difficulty seeing far away or up close), ptosis (drooping of the upper lid that blocks vision), and congenital or inherited disorders (like cataracts or glaucoma).”

Early detection can be crucial. For example, amblyopia is a serious disorder in which the brain “shuts off” images from a weaker or misaligned eye. The problem is often corrected by temporarily patching the stronger eye. If not treated by age 8 or 9, however, the condition can become permanent.

“Most children have healthy eyes,” Daniel Paskowitz, MD, PhD, a local ophthalmologist with credentials from Harvard and Johns Hopkins, reassures parents. “Some children, however, have vision difficulties that go undetected due to the child’s coping skills—or lack of knowledge that the world could look any differently. These children usually get by until some point in school when frustration, poor grades, or negative attitudes may signal their inability to see words on a page, blackboard or computer screen. A thorough eye exam may save both their sight and self-image.”

“Parents are often surprised to learn that we can test a child’s eyes even before they are able to give a verbal response,” notes Michael Raciti, MD, an eye care specialist who sees patients of all ages at offices in Milwaukee, Wauwatosa and West Allis. “After dilating their pupil, we can see into the back of the eye to check for problems and can hold lenses of varying power over the front of the eye to determine if an eyeglass prescription is necessary.”

David Scheidt, OD, past president of the Milwaukee Optometric Society and a continuing education conference lecturer, reminds parents that, “If your child is diagnosed as needing glasses, remember to be sensitive to his or her feelings. This can be a traumatic experience. Peer pressure, your child’s age, and your approach will affect his or her attitude toward wearing glasses. Depending on your budget and your child’s prescription and maturity level for following safe cleaning and wearing instructions, contact lenses may be an option.”

Proper vision care also means learning safety precautions In addition to following up on your child’s ability to see clearly, it is just as vital to take precautions to prevent sight-threatening accidents. “Young children should be taught the proper way to use and carry pencils, combs, scissors, and other sharp objects,” warns Rhode. “Point out potential hazards in everyday life, like long fingernails, the burst of steam when opening a bag of microwave popcorn, and soda bottle caps that can fly off at speeds of up to 350 mph. And, never, ever let a child play with fireworks or projectile-like toys. . . . It only takes one accident for your child to lose their eyesight for a lifetime.”

Older students are more likely to be involved in classes that could threaten vision.

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Golf can also build relationships. When you are walking instead of using a cart, you Clicgear Model 4 will have more opportunity to be social.

How Far Do You Walk During a Round of Golf?

A golfer can expect to walk between 3 ½ – 6 miles per round of golf with the difference coming in whether or not the golfer is riding in a golf cart or walking the golf course.

Clicgear is the original compact threewheel golf push cart that has dominated the sport for over 15 years. The Clicgear push carts offer a lot of storage space. There is not only space where you can store your clubs, but they also provide storage for your items with designated areas for your cellphone, water bottle, and other things.

It also has several accessories that you can add for convenience. Storage net, cooler bag and a cart seat are just a few add ons for more ease of travel.

Endless Summer Editor’s Pick

Physical Benefits of Walking when you Golf Clicgear 4.0 is worth the upgrade.

Clicgear Model 4.0 Push Cart

Physical activity is one of the best ways to deal with symptoms of stress and alleviate mild to moderate depression. Golfing is ideal because it blends a combination of walking at your own pace or using a golf cart as needed with focusing your attention on the unique strategic challenges of each hole. Golfers have been known to realize lowered levels of anxiety, greater confidence, stronger self-esteem, and overall improved mental well-being.

Walking for just 2.5 hours a week reduces the chance of a heart attack by 40%!

If you golf regularly, that means you’re regularly exercising, which also reduces the risk of becoming overweight or obese.

Low-risk injury sport – Golf is a leisurely sport and, compared to other sports, the overall risk of injury is low because it is not a contact sport. Though golf is primarily a sport of strategy, coordination and accuracy, there is some physical activity involved given the walking, swinging and pivoting. Golf is a low-risk injury sport but still provides just enough physical activity to keep the muscles engaged.

The Clicgear quickly folds down to a compact 13” x 15” x 24”. It folds and opens very easily and comes on 6 colors currently available, white, blue, black, green, red and silver. The three wheel system lets you travel hole to hole with ease. The Model 4.0 has a front wheel engaged brake. This comes in handy when the course is muddy and you don’t want to use your feet to break each time.The handle is adjustable for comfort at any height.

Clicgear features maintenance-free, airless tires on all models, meaning you’ll never run into a flat tire while on the golf course. The Model four weighs in at 21lbs with a heavy duty durable frame.

The large storage areas allows you to declutter your bag and have easy access. The large console is perfect for scorecard, ball, pencil & tee holders.

This cart will fit from a junior bag to a full size.

The Model 4.0 is a heavy duty, easy to maneuver golf cart you can use the rest of the summer and fall. A huge console and it being an easy foldable model with several colors will make you want to walk with style and absorb all the health benefits.

For more inforamtion or to buy a Clicgear visit clicgearusa.com.

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

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

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

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

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

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

During thestress summer a perfect reminder seniors that Stress it is time to schedule an Decrease with is familiar routines and for environments. doesn’t cause deappointment with an optometrist. mentia, but can worsen the symptoms.

According tomay the help American Association of Optometrists afterFor yousome, turn 60, Medication improve mental function, mood, or(AOA), behavior. the a number of eye diseases can develop that might change your vision permanently. drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine These include: (Razadyne) are helpful to delay some of the symptoms of mild to moderate demendegeneration (AMD): causes a loss ofofcentral vision tia.Age-related Memantinemacular (Namenda), may be prescribed for treatment moderate to severe Diabetic retinopathy: can cause blindness Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be preRetinal detachment: if not treated anxiety, or hallucinations. scribed to treat depression, excessive promptly can cause permanent vision loss Cataracts: can cause a decrease in contrast sensitivity, as well as a dulling of colors and increased sensitivity to glare Glaucoma: a group of eye diseases characterized by damage to the optic nerve resulting in vision loss Dry eye: impedes clear vision Early detection is key to preventing or controlling all of these problems, which is why the AOA recommends annual eye exams for everyone over 60.

If you or someone you know is experiencing limited or impaired vision, seek assistance from a medical professional, because it can have a serious impact on the quality of life of a senior. Talk to your doctor about magnifying aids that can be prescribed for activities such as reading, watching TV and using a computer, and whether or not driving is still advisable.

Home Instead Senior Care CAREgivers are also available to help with household tasks, errands, reading aloud and other ways to help vision impaired seniors have a rich and active life. If you need assistance in helping keep your senior loved one safe, sound and cared for, consider enlisting a Home Instead CAREGiver. Please contact Home Instead Senior Care of Milwaukee at 414-882-5464 and arrange a consultation today.

regular eye exams CRITICAL IN the GOLDEN YEARS

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If you own a small business and can’t afford advertising, we have a solution for you. We are looking for people to deliver MHL to 10-15 places once a month in exchange for advertising space in this paper. It takes approximately 1-2 hours to make these drop offs and we will select the distribution points to be in your area.

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AUGUST 2022 MHL 13

the Well Being

Lifestyle

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14 MHL AUGUST 2022

Dr. William Dunbar, President of Midwest College

Redefining Health

A Simple Method to Reduce the Negative Effects of Stress

By Kalpana (Rose) M. Kumar, M.D. Over the past few years, we have all experienced significant amounts of stress from many stressors we were unprepared for. There has not been much guidance offered to us on how to deal with this now chronic state of stress we have had to endure. Medical research estimates as much as 90 percent of illness and disease is stress-related (1). It is the major cause of anxiety and depression, and significantly contributes to heart disease, diabetes, IBS, sleep disturbance, elevated blood sugar, hypertension and tension headaches, in short, it is a primary risk factor of all the major co-morbidities people suffer from in our country. Stress reduction techniques are helpful but most provide temporary palliation and are not always accessible in the middle of a acute stress. As an evidence based physician, I look for recommendations for the health of my patients that are supported by scientific evidence.

The following technique for stress reduction I explain in this article is called The Quick Coherence Technique (2) (QCT), developed by The HeartMath Institute (3). It is a quick, easy and evidence based method to offset the negative effects of acute and chronic stress on the body.

Let me first give you some background about the Electrical System of our body to help you understand how and why this technique works. I have excerpted and paraphrased a section from my book Becoming Real (4), to explain our body’s electrical system and also the effect of the QCT on this system resulting in a positive physiological effect in our body.

The electrical system is the part of the body that regulates and affects the heart rhythm (the cardiovascular system), the muscular, and nervous systems. We can measure the electrical activity of these systems with diagnostic medical tools.

We measure the heart rhythm with an electrocardiogram (EKG), the electrical activity of muscles with an electromyogram (EMG), and nerve impulses with an electroencephalogram (EEG). The electrical system is both electrical and magnetic.

The electrical system generates the electromagnetic field surrounding the Physical body. This field can be measured up to eight feet in diameter with a galvanometer, a device used to measure electrical currents. The electrical activity of the body is affected by the experience of trauma and shock (caused by stressors) as well as feelings of happiness, joy, and love.

The HeartMath Institute has shown when one is in a state of stress, the electrical activity of the heart changes to an out-of sync rhythm. This rhythm can be measured through a technique called Heart Rate Variability analysis (HRV).

Ordinarily there is a variability in the time and space gap between each heartbeat. The more variable this is between heart beats, the higher the HRV. The more uniform or similar (less variable) the time and space gap is between heart beats, the lower the HRV. (see figure below).

They discovered that a higher heart rate variability correlates with a more resilient heart. This is important for maintaining a normal heart rhythm while under stress as well as reducing mortality. In other words, an increase in heart rate variability gives the heart more resilience under stress, lowering cardiac risk. We can compare this to a loose rubber band versus a tightly stretched one.

The loose one has a greater degree of elasticity and resilience (a higher variability), than tighter one that can more easily snap when stretched or stressed (low variability). A heart rhythm that indicates low variability appears tight and jagged (upper graph, figure below).

A rhythm with high variability appears

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how to get motivated

Start and Maintain a Healthy Eating Regimen According to Nielsen BookScan, about 5 million diet books are sold in the US alone annually — around half of the total health and fitness category in 2015.

Gardening books, by contrast, sold about a million units in 2015. There is no shortage of information out there on how to “diet,” or philosophies on what to eat for weight loss. Some of this is based on fads and dubious information that is not necessarily medical sound for everyone across the board. As with anything else in life, when embarking on something new that takes effort, sacrifice and commitment, one must discover their “why” and develop a strategy for taking that first step regardless of what method of nutrition plan they are choosing. This is not a “diet.” This is a plan of action for taking action, as explained by Dr. Haley Perlus, a sport and performance Psychology Ph.D. How will healthy nutrition improve your life? Do you want to shed weight to feel better and look better for yourself?

Is it your wish to improve cholesterol, sugar or blood pressure readings, to be able to walk faster, climb stairs more quickly, work out more effectively? Will you be able to participate in certain activities and adventures? Make sure you are starting on a nutrition journey for the “right” reasons with realistic goals.

It’s more than just the scale. Weight can fluctuate up to 6 pounds each day. It all depends on what you eat and drink, when you eat and drink, exercise and even sleep. There are more important benefits to healthy eating than what you weight. Healthy eaters have more energy, feel more positive and optimistic, and experience more confidence and overall happiness. Reflect on your daily mood and energy more than the number on the scale each day. Your weight will take care of itself as you start and maintain a healthy eating regimen.

Pick a weight loss plan that suits your lifestyle. Don’t sabotage yourself before your start. For example. If you are someone with a busy social life in the summer or planning on going on vacation, it is unrealistic to purchase a diet delivery program that requires you to eat three

meals and snacks at home. You need to educate yourself on how to eat healthy outside the home. It’s more important to choose a regimen that matches your lifestyle and desires more than its popularity in media.

Stick to one plan of action. One can drive themselves bonkers with all the different nutrition approaches. Before starting a program, read online and determine what will suit your lifestyle best.

Some plans require a great deal of purchasing of food, special supplements, specialty foods and are very restrictive of things that can’t be found in “basic” grocery stores or restaurants. Some plans require intermittent fasting or one meal a day. Decide what is optimal for the life you lead and regular activity. It might be a good idea to consult with your primary care physician or nutrition expert so he/ she can help you decide.

Seek the help of a professional if needed. If it is within your budget, seek help from a nutritionist, online support group or health coach who can guide you through the process and answer questions you have along the way. Many people have great intentions regarding good nutrition, they simply don’t know the healthier way to eat because they have not trained in it. Friends are not always the best people to turn to. Although they typically mean well, they may have tried a “gimmick” diet that didn’t provide optimal nutrition or a plan that is doable as a way of eating for life.

Don’t beat yourself up if you “cheat.”

We all must live life. When on a nutrition journey, some days are weight loss days, weight maintenance, and occasionally a weight gain day if there is a celebration. If you did indulge, don’t get stuck in it. Own it and move forward. Start the next day fresh. Do not let one “relapse” make you throw in the towel. You want to eliminate self-talk of labeling foods as “good” or “bad.” It is more constructive to think of them of them as “less nutritious” or “healthier foods.” When we put “emotions” into foods, people tend to have food and body image issues, which is obviously something we want

Eat<<page 17

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recommends. According to the Mayo Clinic, poaching, baking, braising, broiling or grilling are all tasty options that can help better support your weight-loss efforts.

Mistake 4: Being Afraid of Fatty Fish Think you need to steer clear of omega-3-rich options like salmon, tuna, mackerel or herring when you’re trying to lose weight? Think again.

While fatty fish do contain roughly 100 more calories per serving compared to their leaner counterparts, they still deserve a place in your diet, Largeman-Roth notes. Some findings suggest the omega-3 fatty acids found in fatty fish may actually support weight loss, according to a June 2019 review in ​Nutrition Research Reviews​.

Plus, “the fat in fatty fish provides protection for our hearts and brains,” says Largeman-Roth. ​Fix it:​ Give fish high in omega-3s a regular place on your menu. Just pay attention to your portion size and avoid using large amounts of added fat to cook or flavor your fish, which will help keep the overall calorie count in check. The American Heart Association recommends enjoying a 3-ounce portion of fatty fish at least twice a week.

This article origannally appeared on livestrong.com.

Checklist<<page 11 “Stress the importance of following safety instructions during chemistry, woodshop and metalworking. Regular glasses or contact lenses cannot protect against flying chips or fragments, sparks, fumes, or splashes of toxic fluids,” says Ferguson.

Your child should always read tool and chemical instructions, wear safety glasses or goggles when indicated, and be familiar with methods of treating injuries, like patching or flushing the eye out with water, and seeking emergency care.

Keep your child’s eye safety in mind outside of the classroom as well. “More than 33,000 sports and recreation-related eye injuries happen to children under age 16 each year,” advises Paskowitz. “What’s really unfortunate is that 90 percent of these injuries could have been avoided if the parent had ensured that their child was wearing polycarbonate protective eyewear.” This is especially important for parents of boys who engage in Nerf, paintball and Airsoft BB gun activities.

Raciti concludes by saying, “Take time to talk to your child about the importance of eye exams and eye safety—you may be saving his or her vision for a lifetime.”

The doctors quoted in this article provide medical, surgical and laser services to more than 200,000 area residents at Eye Care Specialists’ offices in West Allis, Wauwatosa, and downtown Milwaukee. They have received special recognition for their pediatric care skills, and have been named “Top Doctors” by both Milwaukee and MKElifestyle magazines. Leave a message on their Community Education Hotline at 414-321-7035 for a free brochure about any eye condition (including cataracts, glaucoma, diabetes, macular degeneration, and those mentioned in this article), or to schedule a thorough eye examination for any age member of the family.

Or, visit their extensive educational website at www.eyecarespecialists.net

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What can Reiki and Energy Healing do for you?

Ⱦ Relax and Calm the Nervous System

Eat<<page 16 to avoid.

Celebrate small victories and reward yourself. When starting out on a nutrition plan, celebrate your daily/weekly/ monthly wins. When you have achieved a certain goal, celebrate with a mani/ pedi, or a massage, or anything else that is within your budget and in line with self-care that will not counteract all of your progress.

Prepare for stall or plateaus. Not every week will be your best, even when you are doing all the “right” things.

Nutrition journeys take patience. Slow and steady does “win” the race. Don’t compare yourself to celebrities with an army of trainers and chefs. Most people who start a healthy eating regimen do so gradually and develop a realistic plan of eating for life. www.drhaleyperlus.com

Cindy Carlson

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Beliefs that may Hold You Back

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AUGUST 2022 MHL 17

health benefits of

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Discover the health benefits of this classic summer snack.

The health benefits of watermelon include increased hydration and reduced inflammation.Watermelon is the ultimate refreshing summer treat, which makes it pretty exciting that it’s good for you too!

Let’s check out some of these fantastic health benefits of watermelon: Increased hydration Muscle soreness relief Disease-fighting antioxidants Reduced inflammation Vitamin and mineral content Digestion and weight management Skin protection Increased hydration In this article on how to stay hydrated, we suggested eating foods with high water content. Of course, one of the best options is the food with “water” right in the name! At about 90% water, watermelons are some of the juiciest fruits on the block. On hot summer days when you need a little extra hydration, snacking on a slice of melon is one of the tastiest ways to get it. You can also try adding watermelon to these hydrating summer drink recipes!

Muscle soreness relief Beyond hydration, here’s another reason to add watermelon to your preor post-workout routine. Thanks to the amino acid l-Citrulline, watermelon may be able to reduce muscle soreness after exercise, as shown in a small study of athletes.

Disease-fighting antioxidants Antioxidants are like tiny little warriors that help fight off the damaging free radicals that can potentially cause chronic diseases like cancer, heart disease, and diabetes. Watermelon contains various antioxidants that support everything from heart health to the immune system, so they’re a tasty way to help ward off diseases!

Reduced inflammation Inflammation is the body’s way of protecting us from things like bacteria and viruses. But on occasion, especially if you have an autoimmune disease like

arthritis, inflammation can flare up when there are no outside invaders to fend off!

That kind of inflammation can aggravate or lead to chronic health conditions, so keeping it under control is vital. (That’s especially true if you experience hearing loss since oxidative stress, a type of damage that’s often seen with inflammation, can play a role in hearing loss).

Watermelon is one of the best sources of a compound known as lycopene, which has anti-inflammatory properties, making it a great asset to help reduce inflammation.

Vitamin and mineral content In addition to antioxidants, watermelon can also help you meet your daily vitamin and mineral targets! The fruit is particularly rich in vitamin C, potassium, and Vitamin A. Check out our guide to essential vitamins and what they all do here! Potassium is also an excellent mineral for our hearing, as it helps the brain convert sounds into the right signals.

Digestion and weight management Eating enough fiber and drinking enough water are two of the big factors that help when it comes to digestion and satiety. As we mentioned earlier, watermelon is mostly water, but you’ll also get some fiber from the snack, so it offers a two-for-one deal! It’s incredibly low-calorie, but the water content will help you feel full faster, making it a tasty weight management ally as well.

Skin protection Last but not least, watermelon helps nourish our skin from the inside out.

Vitamins A and C help our bodies make collagen and repair skin cells, while lycopene helps prevent discoloration, wrinkles, and even UV damage from the sun!

As you can see, watermelon protects so many different aspects of our health and hearing! Whether you enjoy it by the slice, blend it up in your favorite drinks, or even mix it up and give grilled watermelon a try, feel free to indulge to your heart’s content this summer and enjoy the health benefits of watermelon.

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questions and answers fitness diet and time off Vinyasa is style of yoga known for fluid, smooth transitions from pose to pose Question: Hatha, gentle, Vinyasa, hot yoga: with so many different styles of yoga, how do I know which one is for me?

Answer: Whichever type of yoga you decide to explore, you will reap the benefits from this form of exercise. Improved circulation, pain relief, improved strength and flexibility are just a few of the physical benefits of yoga. Different yoga styles do offer up additional benefits but what is most important is finding a style and instructor that speaks to you, which can lead to other benefits such as stress relief, inner peace and learning to be present and mindful. Hatha yoga is general term used for any type of class that teaches physical postures. Gentle yoga is typically performed with most of the postures on the floor and limited standing postures.

Gentle yoga is good for beginners, as well as those with joint issues. Vinyasa is style of yoga known for fluid, smooth transitions from pose to pose. Vinyasa style yoga is good for those who dislike routine and like to move (i.e. those who are looking for a ‘workout’ while doing yoga). Hot yoga is a type of yoga performed in a heated room. The postures in class can be to the instructors choosing. Bikram yoga, which is also performed in a heated room, moves through the same 26 postures every class.

Hot yoga is perfect for those who are interested in discipline and want to work up a sweat. You can’t go wrong adding Yoga to your weekly routine.

Question: I’ve been seeing coconut water on the shelves at my local grocery store. Is this a suitable substitute for my daily water intake?

Answer: The average daily fluid intake for adults is roughly 13 cups for men and 9 cups for women. Coconut water can absolutely count towards your daily intake, and of course, is a much better option than drinking sugar beverages, soda, and sports drinks. Coconut water is not water with coconut flavor added; coconut water is the liquid that forms naturally inside the shell of a coconut. Compared to other juices, coconut water is higher in potassium, has fewer carbohydrates, and is good way to rehydrate after a workout. As with all food intake, moderation is the key, as one 8ounce plain coconut water can contain up to 45-50 calories and more if you opt for water enhanced with flavors such as mango or pineapple.

Question: Is there a proper way to breathe when lifting weights?

Answer: If you are new to exercise, it’s far more important that you just breathe rather than how you breathe. Often, synching your breath with your movements can be overwhelming to a new exerciser. There are more pertinent pieces of information that need to be addressed when getting started, such as becoming familiar with the strength training machines, execution of the exercises, or understanding which muscles are working. Once the exercises become familiar and you are out of the beginning stages of weight lifting, you will most likely be lifting a slightly heavier load and will be syncing your breath with your movements. This becomes more important to move the increased load. Exhale during the “work” phase of an exercise.

The “work” phase will be the most strenuous part of the movement pattern. Inhale during the “recovery” phase on an exercise. The “recovery” phase is typically the return back to the starting position.

Question: I like to eat nuts but usually avoid them because they are high in fat and calories.

But recently, I’ve seen information in magazines saying nuts are good for you. Is it true, and how can that be with a food so high in fat?

Answer: Eating nuts as part of a healthy diet can be good for your heart. Nuts contain polyunsaturated and monounsaturated fatty acids, which may have an effect on reducing blood levels of both total and LDL (“bad”) cholesterol. Nuts also contain protein and fiber which helps you feel full, so they make a great on-the-go snack.

Yes, nuts are high in calories, but you don’t need to eat much to reap the benefits as a handful is considered a serving. Almonds, cashews, and pistachios are all great choices. When possible, make sure to choose nuts that are raw or dry roasted for the most nutritional value.

Question: I have taken some time off from the gym and gained some extra weight, not to mention the fact that I feel a bit weaker. Did all my muscle just turn to fat?

Answer: This is a great question and all too often it may seem like this is actually happening when people stop working out. However, muscle and fat are two completely different types of body tissue. Neither can simply turn into the other. When people stop working out for long periods, food intake should decrease because if you’re not expending as many calories, you certainly don’t need to consume as many calories.

It’s important to remember that the muscles in your body are active tissues that are constantly using energy even when you’re sedentary. This means the more muscle you have, the more calories you need. The opposite is true as well. Unfortunately, when workouts decline, people often consume the same amounts of food that they had been when they were working out. These extra calories are stored in your body as adipose tissue (body fat). If you make a conscious effort to consume fewer calories when you stop working out, then you should be able to avoid the added pounds.

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fibromyalgia pain relief CHINESE MEDICINE & ACUPUNCTURE More than 4 million Americans suffer from the chronic pain of fibromyalgia. Fibromyalgia is a chronic disorder that causes widespread pain and tenderness in the muscles and soft tissue as well as sleep problems, fatigue, and a variety of other symptoms. These problems can be severe enough to disrupt a person’s work and daily activities. Fortunately, the condition does not permanently damage the muscles, joints, or internal organs.

There are theories as to what may cause fibromyalgia, but at this point there is not enough evidence to support any single cause. Some theories suggest that fibromyalgia may be related to oversensitive nerve cells, an imbalance of chemicals in the brain (neurotransmitters), or an inability of the brain or spinal cord to dampen pain signals.

Currently, there is no cure for fibromyalgia. Treatment is focused on managing pain, fatigue, depression, and other symptoms common in fibromyalgia in an attempt to break the cycle of increased sensitivity to pain and decreased physical activity.

Traditional Chinese Medicine is a complete medical system that has diagnosed, treated and prevented illness for over 23 centuries. While it can remedy ailments and

alter states of mind, Traditional Chinese Medicine can also, enhance recuperative power, immunity and the capacity of pleasure, work and creativity. Traditional Chinese Medicine is holistic, preventative and natural with fewer side effects in comparison to traditional western medical treatments such as surgery and pharmaceuticals.

Though acupuncture, the most widely applied Chinese therapy, is best known for control of pain inside the United States, it can actually treat a wide variety of common and uncommon disorders. Acupuncture is based on the concept of maintaining balance and harmony within the body by facilitating the flow of life energy in it.

When chi/Qi (life energy) inside the body becomes stagnant and congested, all kinds of mental and physical illness follow. In order to restore chi distribution, needles are inserted into acupoints along the meridians (energy pathways) of the body. According to the science of acupuncture there are more than 361 acupoints on the meridians of the body.

Acupuncture Relieves Symptoms of Fibromyalgia, Mayo Clinic Study In 2006, researchers at the Mayo Clinic found evidence that suggests acupuncture reduces the symptoms of fibromyalgia. Mayo’s study involved 50 fibromyalgia patients enrolled in a randomized, controlled trial to determine if acupuncture improved their symptoms. Symptoms of patients who received acupuncture significantly improved compared with the control group.

“The results of the study convince me there is something more than the placebo effect to acupuncture,” says David Martin, M.D., Ph.D., lead author of the acupuncture article and a Mayo Clinic anesthesiologist.

The take-home message from this study was not just pain relief, but improvements were noted in patients’ fatigue, anxiety level and sleep. Not surprisingly, acupuncture was well tolerated, with minimal side effects.

This study has led to a much larger study funded by the National Institute of Health which gathered patients from 2008-2010 and has not yet reported results.

Mayo Clin Proc. 2006 Jun;81(6):749-57Posted byDr Richard Maurerat7:39 PM You can find more information on Traditional Chinese Medicine and acupuncture on Dr. Zhou’s website, www.AcupunctureHerbalMD.com In over a quarter-century of practicing the Chinese healing arts, Dr. XiPing Zhou (pronounced “Joe”) L.Ac., M.D.O.M. has helped several people reduce the pain associated with Fibromyalgia through his comprehensive wellness program incorporating acupuncture, Chinese herbal medicine, and therapeutic Chinese massage.

Dr. Zhou is the Director of East-West Healing Arts Institute and Primary Acupuncturist at Dr. Zhou’s Acupuncture and Pain Management Center. Dr. Zhou’s Acupuncture and Pain Management Center is the most successful Acupuncture and Traditional Chinese Medicine facility in the state of Wisconsin because of the number of patients successfully treated using Traditional Chinese Medicine and Acupuncture.

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Music Can Improve Brain Health and Wellbeing Experts recommend individuals consider listening to or playing music to help stimulate brain activity, improve mood, and help manage health conditions affecting older adults According to a growing body of research, listening to or making music affects the brain in ways that may help promote health and manage disease symptoms.

Performing or listening to music activates a variety of structures in the brain that are involved in thinking, sensation, movement, and emotion. These brain effects may have physical and psychological benefits. A new report from

the Global Council on Brain Health (GCBH) concludes that music can potentially stimulate brain health, manage stress, and help treat brain health conditions as varied as dementia, stroke, and Parkinson’s disease. Brain health experts convened by the GCBH recommend people of all ages consider incorporating music in their lives to help improve quality of life and wellbeing.

According to the report, music can enhance mood and social connectedness, can reduce anxiety and depression, and may potentially reduce agitation for people living with dementia. Music can also be a tool for caregivers by helping ease the stress and burdens associated with caregiving, and help them engage in positive experiences with their loved ones.

There is also strong evidence that specialized music-based treatment may improve movement and recovery in patients with Parkinson’s disease and stroke, including in walking and talking. Singing may also help people recover the loss of language functions after a stroke.

“Music is a universal language that everyone can enjoy with remarkable benefits,” said Sarah Lenz Lock, AARP

Senior Vice President for Policy and Executive Director of the GCBH. “This report suggests music can have a powerful role to play in healthy aging by enriching our brains’ activity, improving our moods, and fostering social connections.

Over the next several months, AARP will celebrate those enhancing their brain health through melody, while providing fun and unique virtual opportunities to engage with music and help make life better for older adults.”

The GCBH report recommends ways people can engage with music, including: Listen to both familiar and new music.

Evidence suggests music you know and like causes the strongest brain response and dopamine release, while new music can stimulate the brain and provide a new source of pleasure.

Dance, sing, or move to music to not only provide physical exercise but potentially help relieve stress, build social connections, and stimulate your brain.

Make music yourself by singing or playing an instrument. Learning to play a musical instrument can offer a sense of mastery and self-esteem while stimulating thinking skills.

Music can improve mood, decrease pain and anxiety, and facilitate opportunities for emotional expression. Research suggests that music can benefit our physical and mental health in numerous ways. Music therapy is used by our hospice and palliative care board-certified music therapist to enhance conventional treatment for a variety of illnesses and disease processes – from anxiety, depression and stress, to the management of pain and enhancement of functioning after degenerative neurologic disorders.

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Functional medicine providers spend time listening to you and gathering your medical history. We use this information to identify the root cause(s) of the illness, including triggers such as poor nutrition, stress, toxins, allergens, genetics and your microbiome (the bacteria living in and on your body).

Once we identify the triggers, we can customize a healthy living plan for you.

Your plan will address many aspects of your life, from physical needs, including nutrition, exercise and sleep, to mental and emotional stressors related to social, work and community life.

By addressing the whole person and not just an isolated set of symptoms, Functional Medicine shifts the focus from a traditional disease-centric approach to a more person-centric approach.

Functional Medicine is a systems-oriented approach that addresses the whole person. Treatment focuses on removing a person’s underlying imbalance and not just suppressing their symptoms.

This “whole-person approach” shifts the focus from being disease-centric to person-centric, and strives to arrive at the root cause of a person’s presentation.

Hence, two people with a similar diagnosis may receive very different treatment recommendations. The goal is to help everyone express their full potential in terms of health.

Functional Medicine practitioners take extra time to listen to their patients and considering the various genetic, environmental, and lifestyle factors that influence long-term health and complex, chronic disease. In this way, Functional Medicine supports each person’s unique expression of health and vitality What is integrative psychiatry?

Unlike conventional psychiatry, Integrative Psychiatry attempts to find the root cause of a person’s problems and work towards achieving overall mental health and balance.

Unfortunately, conventional psychiatry has become a linear, medication-focused model with little to offer the millions of people suffering from mental illness. The conventional psychiatry model does not address the specific nutrient, genetic or

even “spirit” requirements of a person, leaving them in a non-recovery limbo state.

Unlike conventional psychiatry, Integrative Psychiatry, uses a collaborative, patient-centered, mind-body-spirit approach that combines the science of modern medicine with the wisdom of ancient and traditional forms of medicine from around the world.

Integrative Psychiatry recognizes not just the mind-body connection, but also the body-mind influence. It attempts to find and address the root cause of a person’s symptoms and work together to achieve overall mental health and balance. Rather than just addressing the symptoms of mental illness, Integrative Psychiatry uses a broad scope of intervention. Diet, nutrition, lifestyle, health of the gut, hormones, state of the immune system, genetics and relationships in life all become important considerations for analysis and intervention.

What Is Functional Medicine?

Functional Medicine is a personalized, systems-oriented model that empowers patients and practitioners to achieve the highest expression of health by working in collaboration to address the underlying causes of disease.

Functional Medicine is a branch of medicine which derives extensively from various traditional healing systems of the world, chiefly Ayurveda and Traditional Chinese Medicine. Functional Medicine has skillfully interwoven ancient medicine with modern technology to provide incredible tools to help arrive at the root cause of a person’s problem.

Like Ayurveda, Functional Medicine sees symptoms as the body’s attempt to overcome a physiological imbalance. It understands chronic disease (including mental illness) is multifactorial and often a result of diet and lifestyle factors.

It is an operational, systems-oriented approach that provides doctors and patients with a “GPS system” enabling them to retrace their way back to health.

Functional Medicine seeks to address the whole person. Treatment is not just about suppressing symptoms; its focus is to remove the underlying imbalances.

how lood is too loud?

PREVENTING HEARING DAMAGE We live in a noisy world. Sounds constantly surround us, and sometimes loud environments are unavoidable. Although hearing loss is a natural part of aging, exposure to loud noises can also cause hearing damage. Often it is difficult to determine if a noise volume is harmful or not. Here is what you need to know about sound to help prevent hearing damage: Deciphering decibels Sound is measured in units called decibels, which is determined by intensity levels. The scale starts at zero, which is near to total silence. This is the weakest sound that our ears can hear. A normal whisper is measured at 30 decibels (dB) and average conversation volume is 60 decibels. The scale runs to over 180 dB, which is the noise at which a rocket pad is launched. An increase in 10 dB means that sound is 10 times more powerful to your ears, and as a result, potentially 10 times more harmful. Here are some examples of common sounds and their corresponding decibel measures: Humming of a refrigerator: 45 dB. Moderate rainfall: 50 dB. Dishwasher: 60 dB. City traffic: 85 dB. Lawnmower: 90 dB. Chainsaw: 100 dB.

How loud is too loud?

Hearing loss caused by noise can happen a number of ways. It can be one time exposure such as a loud explosion, or it can happen gradually, like a person who works with power tools on a daily basis. Sounds of less than 75 decibels are generally safe and should not cause hearing loss. However, anything measured about 85 dB can cause hearing loss, especially with repeated exposure, according to the National Institute on Deafness and other Communication Disorders. The louder the sound, the shorter amount of time it takes to damage hearing. But exposure over long periods of time can also cause damage. Some activities that involve loud noises include hunting, use of power tools, working with heavy machinery, playing in a band or attending loud concerts, etc. Anyone who is exposed to loud noise may be at a potential risk for hearing loss.

How to protect your hearing If an environment with questionably harmful sound is unavoidable, you should wear hearing protection. Examples include earplugs and earmuffs. Earplugs fit in the outer ear canal. They can be purchased at your local drugstore. However, they also can be custom made, which is the preferred method for utmost safety. With customfit earplugs, the earplug fits more snugly in your ear and offers greater protection.

Earmuffs fit over the entire ear to form an air seal blocking the entire circumference of the ear canal. Earmuffs are held in place by an adjustable band. According to the American Hearing Research Foundation, fitted earplugs or earmuffs can reduce noise by 15 to 30 dB. If you anticipate being in a loud environment, be sure to protect yourself with equipment.

Tips to minimize risks Though sound can be measured and the scale is extremely helpful, the best way to determine if a sound is dangerous is constantly being aware of your body’s responses.

Here are some tips to knowing if a sound could potentially be harmful to you: You can hear a buzzing or ringing sound in your ears.

You have to raise your voice to an unnatural volume to be heard.

The noise hurts your ears.

The sound is so loud it vibrates.

If you are exposed to any of these noises, be sure to take precautions: put on earplugs or earmuffs, turn down the sound if you can or simply walk away. The more proactive you are about noise, the less chance you will be at risk for hearing loss.

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be proactive

with warm weather & excessive heat Revitalize Wellness Corner with Lee Zehm-Clay RN, BSN, FCN, HES St. Camillus Revitalize Wellness Manager It’s summertime, the bees are buzzing, the flowers are blooming and the temperatures are at their hottest here in Wisconsin. When the temperatures rise, so does the risk for heat related illness especially for older adults. Heat related illnesses include heat edema, heat cramps, dehydration, heat syncope, heat stroke and heat exhaustion which are collectively known as hyperthermia. Whether from chronic medical conditions, medications or age related changes, older adults are more prone to heat related health problems than are younger people. Senior adults should be proactive when it comes to preventing illness related to warm weather and excessive heat.

When the temperatures rise above 80 degrees keep in mind these helpful hints to

help you “keep your cool.”

1) Change your timing. Beat the heat by staying in cool places during peak sun times. Do your outdoor work in the early mornings or evenings when sun is lower and temperatures are cooler. (If you are outdoors early or later be sure to wear mosquito repellent.)

2) Cool off. a. Many local park have pools, lakes or splash pads (a place fitted with non-slip surface that has various water source to spray or step on) available. These are not just for the little ones. Older adults can cool off here too. What a great place to feel young again. b. Air-conditioned libraries and shopping malls are great places to visit during the heat of day. c. Take tepid showers or baths during the day or place cool wet compresses to your wrists, underarms, groin, behind the knee and back of the neck.

3) Protect your skin. a. Apply sunscreen every 2 hours while outdoors. Reapply sooner if you are swimming or sweating. b. Remember to avoid the high sun times between 10am and 4pm. c. Wear loose lightweight light colored clothing and top it off with a brimmed hat that covers your face, ears and neck.

4) Hydrate yourself. a. Drink plenty of cool fresh water throughout the day and take a water bottle with you while outdoors. Most importantly DO NOT wait until you are thirsty to drink. b. Consider supplementing your water intake with an electrolyte replacement beverage such as juice, Gatorade or Pedialyte. c. Avoid drinking alcoholic or caffeinated beverages – they only dehydrate you in the end.

5) Move your workout indoor and take advantage of indoor walking places like the mall or schools to do your walking.

6) Make use of the air conditioner. Spend as much time as possible in air conditioned spaces. If you have an air conditioner…. use it. If you need an air conditioner and cannot afford one the federal Low-Income Home Energy Assistance Program (1-866-674-6327) is available to help.

If you should find yourself or a loved one with a heat related illness move to a cool shady or air conditioned place, lay down with feet elevated, drink cool water or other fluids and apply cool compresses to site mentioned above. Remember, call 911 for help especially if you do not feel better.

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

AUGUST 2022 MHL 25

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decluttering

AN IMPORTANT STEP TO SENIOR SAFETY Do you feel suffocated by stuff?

When you open a drawer or cabinet, do you experience an anxious feeling you can’t quite explain? Do you ever come across a chipped glass or a sweater with a hole in it and wonder “Why do I still have this?” If so, you’re not alone.

Multiple studies have found that Americans are drowning in their possessions. A study by the University of California at Los Angeles found middleclass families with garages full to bursting, sprawling toy and book collections and refrigerators cluttered with magnets.

The U.S. Department of Energy reported that 25 percent of people with two-car garages didn’t have space to park a car, and a report by the National Association of Professional Organizers found we’ll spend an average of one year of our lives looking for lost possessions due to clutter. For many of us, clutter is one of life’s little annoyances that we can’t seem to shake, no matter how old we get. It may not be as frightening as death or taxes, but it is just as certain, and – unless you’re one of the very disciplined, very organized few – just as looming.

Decluttering to be proactive A clutter-free home is important to reduce tripping and fall hazards as well.

Allowing your home to be safe and accessible if you’re planning to stay in your home as long as possible.

You might want to be proactive and declutter well before a move is required or a health crisis happens and you no longer have the time, health or energy to declutter the way you want.

For seniors, however, it can be a special challenge. In addition to creating a messy home and making it difficult to find things when they’re needed, clutter can increase your senior’s risk of household accidents, such as trips and falls. It can even be a fire hazard.

Some of our tried-and-true techniques

include: Mail and bills • Arrange for your senior to pay their bills online, or offer to do it for them.

• Ask that your senior be removed from mailing lists or visit one of these websites to do it for them: https://www.dmachoice.org/, https:// www.catalogchoice.org/, https://www. optoutprescreen.com/?rf=t Photos and Mementos • The most efficient way to organize photos is to digitize them. This way your senior can enjoy them on a continual loop in a digital photo frame or screen saver, or they can store them on a DVD. The downside to this is that it can be costly and/or time consuming, and your senior might not trust the technology enough to be comfortable getting rid of the “backup” photos.

• Sometimes seniors don’t necessarily want all the photos or their children’s school projects around but feel guilty about getting rid of them. Consider hosting a memory open house, where all the people who have helped your senior make these memories (their children, other relatives, friends) can come by and look through the items, taking home the things that mean something to them. Of course, even if a senior has said an item is up for grabs, the person should still double check before taking it.

General Clutter • Offer to help your senior sort through their closet. Designate one bin for storage and one for donations and one for trash, make sure that every item either goes in one of the bins or has an easily accessible spot where it belongs in your senior’s home.

• Every season, do an update of the closet and the storage bin. If the senior hasn’t needed the item in storage or won’t in the upcoming season, maybe it’s time to relegate it to donations or trash.

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AUGUST 2022 MHL 27

reduce migraine headache Consume a diet with more fish fats, less vegetable oils Frequency, intensity of monthly migraines declined among those on higher fish oil diet A diet higher in fatty fish helped frequent migraine sufferers reduce their monthly number of headaches and intensity of pain compared to participants on a diet higher in vegetable-based fats and oils, according to a new study. The findings by a team of researchers from the National Institute on Aging (NIA) and the National Institute on Alcohol Abuse and Alcoholism (NIAAA), parts of the National Institutes of Health (NIH); and the University of North Carolina (UNC), Chapel Hill, were published in The BMJ The NIH team was led by Chris Ramsden, a clinical investigator in the NIA and NIAAA intramural research programs, and a UNC adjunct faculty member. Ramsden and his team specialize in the study of lipids — fatty acid compounds found in many natural oils — and their role in aging, especially chronic pain and neurodegenerative conditions.

The UNC team was led by Doug Mann, M.D., of the Department of Neurology, and Kim Faurot, Ph.D., of the Program on Integrative Medicine.

28 MHL AUGUST 2022

Migraine, a neurological disease, ranks among the most common causes of chronic pain, lost work time, and lowered quality of life. More than 4 million people worldwide have chronic migraine (at least 15 migraine days per month) and more than 90% of sufferers are unable to work or function normally during an attack, which can last anywhere from four hours to three days. Women between the ages of 18 and 44 are especially prone to migraines, and an estimated 18% of all American women are affected. Current medications for migraine usually offer only partial relief and can have negative side effects including sedation, and the possibility of dependence or addiction.

“This research found intriguing evidence that dietary changes have potential for improving a very debilitating chronic pain condition such as migraine without the related downsides of often prescribed medications,” said Luigi Ferrucci, M.D., Ph.D., scientific director of NIA. This study of 182 adults with frequent migraines expanded on the team’s previous work on the impact of linoleic acid and chronic pain. Linoleic acid is a polyunsaturated fatty acid commonly derived in the American diet from corn, soybean, and other similar oils, as well as some nuts and seeds. The team’s previous smaller studies explored if linoleic acid inflamed migraine-related pain processing tissues and pathways in the trigeminal nerve, the largest and most complex of the body’s 12 cranial nerves. They found that a diet lower in linoleic acid and higher in levels of omega-3 fatty acids (like those found in fish and shellfish) could soothe this pain pathway inflammation.

In a 16-week dietary intervention, participants were randomly assigned to one of three healthy diet plans. Participants all received meal kits that included fish, vegetables, hummus, salads, and breakfast items. One group received meals that had high levels of fatty fish or oils from fatty fish and lowered linoleic acid.

A second group received meals that had high levels of fatty fish and higher linoleic acid. The third group received meals with high linoleic acid and lower levels of fatty fish to mimic average U.S. intakes. Meal plans were designed by Beth MacIntosh, M.P.H., of UNC Healthcare’s Department of Nutrition and Food Services.

During the intervention period, participants monitored their number of migraine days, duration, and intensity, along with how their headaches affected their abilities to function at work, school, and in their social lives, and how often they needed to take pain medications. When the study began, participants averaged more than 16 headache days per month, more than five hours of migraine pain per headache day, and had baseline scores showing a severe impact on quality of

Migraine<<page 39

stretching your way

STRETCHES IN BED WILL CALM YOU

relax the body and mind .

Studies have shown that a lack of sleep weakens the immune system, the last thing anyone needs when a potentially deadly virus is making the rounds.

The question many bleary-eyed people face is how they can remedy their insomnia without resorting to medication, anything else that they have to take orally, or a significant lifestyle change. One answer: stretches done on the bed that relax the body and mind, allowing them to drift into slumber and be better prepared for the next day – and keep that immune system humming as well, says Larry Piller (www. larrypiller.com), a Certified Massage Practitioner and author of Stretching Your Way: A Unique & Leisurely Muscle Stretching System.

“I consider these the crown jewels of stretches for sleep because everyone who tries them falls asleep,” Piller says. “Just by knowing that these stretches are waiting for you anytime you want them, day or night, it will give you a feeling of tranquility as opposed to a night of anxiousness. Stretching has many benefits, and one of those is that it can help you wind down and ease the tension at the end of the day.”

So, for those struggling to rid themselves of their coronavirus worries, Piller offers a few examples of what he calls “superstar stretches for sleeping”: Stretch 1. While lying on your back, extend your shoulder out as is comfortable and lift your hand up as though you are trying to stop traffic. Then turn your arm and

your hand backward, letting your little finger be your guide. Let your little finger land where roughly the No. 7 would be on a clock. Just extend your shoulder out as is comfortable and bring your fingers back as is comfortable.

Stretch 2. While lying on your back on the bed, put your arm in a position as if showing your muscle to someone. Just extend your elbow out to the side as is comfortable for a tricep stretch. From that position, open your hand up all the way, extend your elbow to the side as is comfortable while bringing your thumb down toward you as is comfortable.

Stretch 3. While you lie on your back, just extend your shoulder and arm out as is comfortable, Piller says.

Stretch 4. While you lie on your back, bring your toes and the inner side of your foot inward to get a stretch on the side of the foot. These stretches for the side of your feet can be done lying on your side as well, as long as you have room to bring your foot or feet down or inward. You also can use a pillow between your legs to raise your foot so you can bring your foot or feet down, or hang your feet over the edge.

“This by itself, or in combination with other stretches, has a high chance to put you to sleep like a little baby,” Piller says.

A recent article in Psychology Today explored how a good night’s sleep is necessary for a person’s immune system to run as efficiently as possible. A good, healthy immune system is one of the major things that may reduce the risk of the coronavirus. That makes it extremely important that people find simple and easy ways to relax at night, rather than lie staring at the ceiling as brooding fears about the coronavirus swirl around in their minds, Piller says.

“Life can be a job in itself, especially right now with all the concerns about the coronavirus,” Piller says. “Most people do not want all the difficulties that every insomnia treatment is riddled with. They don’t want to do all kinds of lifestyle changes that don’t offer solutions or guarantees, and that have minimal results at best. These superstar stretches for sleeping are the world’s easiest and safest. For me, muscle stretching is magic. You get total relief just knowing this effortless system is waiting for you at bedtime.”

About Larry Piller Larry Piller (www.larrypiller.com), a Certified Massage Practitioner, is author of Stretching Your Way: A Unique & Leisurely Muscle Stretching System, which BookAuthority named as one of the best new stretching books to read in 2020, one of the best stretching e-books for 2020, and one of the “Best Stretching Books of All Time.”

Piller became interested in stretching more than 25 years ago when he was plagued with lower back spasms from tightening muscles that over time became debilitating.

He sought advice from various experts on stretching. When nothing worked, he experimented with stretching on his own and came up with his own system.

AUGUST 2022 MHL 29

How can strength training build healthier bodies as we age?

Some people perform incredible feats of strength and endurance well into their retirement years. The great news is: You don’t have to bench press 300 pounds or run a marathon to show off the benefits of strength training.

NIA-supported researchers have been studying the effects of strength training for more than 40 years and have identified multiple ways it can benefit older adults, including maintaining muscle mass, improving mobility, and increasing the healthy years of life. Learn more below about these findings from NIA-supported researchers, along with their tips for maintaining strength or becoming stronger as we age.

Some people have a hard time gaining muscle no matter how much they lift, while others have a hard time losing weight even when focusing on aerobic activity. This variability from person to person is another area of current research both at NIA and the institutions it supports. — Eric Shiroma, Sc.D., staff scientist, NIA Muscle mass: Use it or lose it Age-related mobility limitations are a fact of life for many older adults. Studies have shown that about 30% of adults over age 70 have trouble with walking, getting up out of a chair, or climbing stairs. In addition to making everyday tasks difficult, mobility limitations are also linked to higher rates of falls, chronic disease, nursing home admission, and mortality.

A big culprit for losing our physical abilities as we grow older is the age-related loss of muscle mass and strength, which is called sarcopenia. Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men. Those findings come from NIA’s Baltimore Longitudinal Study of Aging (BLSA) — the longest-running study of human aging — which pioneered a series of simple tests decades ago, known as the Short Physical Performance Battery (SPPB), to track mobility and muscle performance. The SPPB measures an individual’s balance, walking speed, and ability to get out of a chair five times, and then rates that person on a scale of zero to four.

However, such average decline of strength and power with aging can be substantially slowed down by maintaining an active lifestyle. While there is no way to fully “stop the clock,” it’s possible for many older adults to increase muscle strength with

exercise, which can help maintain mobility and independence into later life.

NIA scientist Eric Shiroma, Sc.D., has studied the science of exercise for years and is an advocate of activities that add an extra challenge in our daily routines, such as turning a walk into “rucking,” which means wearing a weighted vest or backpack while exercising. He notes that a big key to understanding the range of responses to exercise is knowing how and why our bodies change with age and, perhaps more importantly, how and why these changes can vary from person to person.

“As we get older, there are inevitable functional and biological limitations that can cap exercise endurance, maximum strength, and fitness,” said Shiroma. “Some of these limitations can be slowed down through an active lifestyle that includes strength training. However, it is difficult to study these limits in normal day-to-day life. Studies such as the BLSA are special because scientists can test these limits in the clinic. For example, to test strength and endurance, study participants may be asked to walk or run on a treadmill, or climb stairs, for as long as they can comfortably continue. There are also genetic and environmental components to how people respond to physical challenges and exercise.”

By studying people’s limits and variability, researchers aim to provide older adults with evidence-based advice on how regularly moving and challenging their muscles may help increase their years of optimal health.

What is sarcopenia?

Derived from the Greek root words sarx (flesh) and penia (loss), sarcopenia is defined as a decline in muscle mass, strength, and function. It is often associated with older adults, but some forms of sarcopenia can also affect middle-aged people.

Sarcopenia has been connected to weakness; fatigue; lower energy levels; and difficulty standing, walking, and climbing stairs. Sarcopenia is more likely to occur in people with chronic diseases and may contribute to risk of falls, fractures, other serious injuries, and premature mortality. Poor nutrition and lack of exercise can increase the odds of developing sarcopenia. If you or a family member is feeling general weakness, talk with a doctor. It could be related to sarcopenia or another medical condition.

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 scientist 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.

AUGUST 2022 MHL 31

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Income restrictions apply.

Granville Heights

Milwaukee - 55+

414-357-6740

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

High Grove

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

Hill Crest*

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414-541-3333

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

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414-541-3333

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

Income restrictions may apply.

We invite to take a tour at any of our Horizon managed properties

www.horizonseniorhousing.com

7 Fun Ways to Meet New People

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ZZZ $OOLHG6HQLRU6HUYLFHV FRP These fun ways to meet new people have something for everyone.Did you know that July is Social Wellness Month? It’s a great month for it — the sun is shining, the weather’s warm, and people tend to be in a good mood. This is a time to celebrate the people around us and engage socially to add new connections to our circles. Staying social enriches our lives and can even be good for our health!

Meeting new people as adults usually takes some intentional effort, but that doesn’t mean it can’t be fun! Here are some of our favorite fun ways to meet new people: Join a volunteer organization What better way to meet kind, caring people than by volunteering to help others? You could volunteer at a soup kitchen, join your local Rotary club chapter, work with a nearby charity, and more. Check out our article on ways to be charitable!

Take an adult education class Some of the most interesting people are the ones who are endlessly curious about the world and love to learn. Connect with them by pursuing your own learning passions! Learn a new language, experiment with art or music, explore a new cuisine with a cooking class, take a history course in an era that interests you, and more. Classes can help keep your brain active and allow you to socialize all in one.

Exercise at a gym or studio Do you feel more motivated to stay active when you’re not doing it alone?

Totally normal! Join a Zumba or kickboxing class, yoga studio, swimming or water aerobics group, spinning class, or any other kind of group workout program that appeals to you. A little music and energetic company is the perfect recipe for staying fit and making connections with active folks in your area. As always, check with your doctor before beginning any new exercise regimen.

Find a group sharing your hobbies What things do you love to do? Maybe you go on day hikes, read classic literature, enjoy board games, play an instrument, enjoy woodworking — the

options are endless! And equally endless are the groups of people who would love to share those activities with you. To find them, check bulletin boards at your local library or community center, or ask friends if they know about a book club, board game group, etc. You can also try a search online on a site like Meetup. com!

Garden at a community plot Do you have plenty of experience gardening in your yard? Then you’ll make a great asset to a community garden! Each garden is organized a little differently.

You may have your own plot to manage, or the whole garden might be communal.

The produce might be shared equally among participants, or you might collectively decide to donate some. No matter how it works, you’ll meet new people and reap the health benefits of gardening along the way!

Travel with a group Have you always dreamed of seeing the world and learning about different cultures? Retirement is the perfect time to plan those long-awaited trips! You’ll make lifelong friends by going with a group and sharing incredible memories.

Here are some tour group travel tips for people with hearing loss.

Host a “bring-a-friend” potluckOne of the best fun ways to meet new people is to turn all those “friends-of-friends” into friends of your own! Invite your friends to a backyard potluck and ask them all to bring someone you don’t know. Gatherings like this help combine everyone’s tiny circles into one big friendship circle!

With old and new friends, it’s important to keep in touch regularly to keep your connection strong. That’s never been easier for people with hearing loss, thanks to the power of captioned phone technology.

Now that you have learned fun ways to meet new people, learn how CapTel works and explore our line of captioned telephones here, so you can turn your new connections into friendships that last for years.

For more information visit www.captel.com.

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Assisted living and Caregiving

the ability to clearly think Cognitive Health and Older Adults The decision about whether your parents should move is often tricky and Cognitive health — the ability to clearly think, learn, and remember — is an emotional. Each family will have its own reasons for wanting (or not wanting) to important component of performing everyday activities. Cognitive health is just one take such a step. aspect of overall brain health.

You might have to have a serious talk with your family members. One family What Is Brain Health? may decide a move is right because the parents can no longer manage the home. For Brain health refers to how well a person’s brain functions across several areas. another family, the need for hands-on care in a long-term care facility motivates a Aspects of brain health include: change.

Cognitive health — how well you think, learn, and remember In the case of long-distance caregivers, the notion of moving can seem like a Motor function — how well you make and control movements, including balsolution to the problem of not being close enough to help. For some caregivers, ance moving a sick or aging parent to their own home or community can be a viable Emotional function — how well you interpret and respond to emotions (both alternative. Some families decide to have an adult child move back to the parent’s pleasant and unpleasant) Tactile function — how well you feel and respond to home to become the primary caregiver. sensations of touch — including pressure, pain, and temperature Keep in mind that leaving a home, community, and familiar medical care can be Brain health can be affected by age-related changes in the brain, injuries such as very disruptive and difficult for the older parent, especially if they are not enthusiastic stroke or traumatic brain injury, mood disorders such as depression, substance use about the change. You might first want to explore what services are available in disorder or addiction, and diseases such as Alzheimer’s disease. While some factors

affecting braincommunity health cannot changed, many lifestyle changes that might your parents’ to be help them inthere theirare home—including home health care, make a difference. housekeeping, personal care, and transportation services.

A growing body scientific research that thewhen following stepstoaredeciding linked Older adults andoftheir families havesuggests some options it comes to cognitive health.

Small changes may really add up: Making these part of your where to live, but these choices can be limited by factors such as illness, ability routine could help you function better. to perform activities of daily living (for example, eating, bathing, using the toilet, Take Care of Your Physical dressing, walking, and movingHealth from bed to chair), financial resources, and personal Manage High Blood Pressure preferences.

Eat Healthy Foods that is best for your parent—and making that decision with Making a decision Be Physically your parent—canActive be difficult. Try to learn as much as you can about possible housing Keep Your Mind Active options.

Stay with Social Activities WhatConnected Is Assisted Living?

Manage Stress Assisted living is for people who need help with daily care, but not as much help Risks to provides.

CognitiveAssisted Health living facilities range in size from as few as 25 as Reduce a nursing home Research shows that a combination of these healthy lifestyle behaviors also residents to 120 or more. Typically, a few “levels of care” are offered, withmay residents reduce the risk for Alzheimer’s disease. paying more for higher levels of care.

Take Careliving of Your Physical Healthlive in their own apartments or rooms and share Assisted residents usually Taking care of your physical health mayservices, help your cognitive can:a day; common areas. They have access to many including uphealth. to threeYou meals Get recommended health screenings. assistance with personal care; help with medications, housekeeping, and laundry; Manage chronic health problems like diabetes, blood pressure, depression, 24-hour supervision, security, and on-site staff; andhigh social and recreational activities. and high cholesterol.

Exact arrangements vary from state to state.

Consult with your health with care provider about the medicines Older adults, or those serious illness, can choose you to: take and possible sideStay effects on memory, sleep, and brain function. in their own home or move to a smaller one Reduce for brain injuries due to falls and other accidents.

Move torisk an assisted-living facility Limit use of alcohol (some medicines can be dangerous when mixed with alcoMove to a long-term care facility hol).

Move in with a family member Quitfamilies smoking, if you currently call smoke.

Some find a conference is a Also goodavoid way toother talk nicotine togetherproducts about thesuch pros as chewing tobacco. and cons of each option. The goal of this call is to come up with a plan that works for Get enough sleep, generally seven to eight hoursinvolves each night. everyone, especially your parent.

If the decision a move for your mom or Manage High Blood Pressure dad, you could, even from a distance, offer to arrange tours of some places for their Preventing or controlling high blood pressure, not only helps your heart, but may consideration. helpHow yourdo brain too. when Decades of observational studies living? have shown that having high I know someone needs assisted blood pressure in midlife — the 40s to early 60s — increases risk of cognitive In general, it’s best to start with a physician’s assessment.the Depending on your decline later in life.

In addition, the SPRINT-MIND study, a nationwide clinical When trial, situation, or that of your loved one, you can find the right level of assistance. showed that intensive lowering of blood pressure (even below the previous standard help with daily tasks is needed — taking medicines, bathing, dressing, meals, target of 140 for systolic blood pressure) lowers living the riskresidence for mild can cognitive transportation and housekeeping — an assisted be the impairanswer.

Trained professionals provide this assistance while helping preserve an individual’s health>>page 39 independence.

For 135 years and counting, Eastcastle Place offers a full continuum of care in Milwaukee’s vibrant East Side. Our 5 Star rated facilities offer high quality care and staff to resident ratios above industry standards and continues to be a dynamic retirement community. As a member of Leading Age Echelon Program, Eastcastle Place is passionate about providing a high level of excellence in care and service to our residents.

Eastcastle Place has specially designed memory care support where you’ll find advanced therapies and specialized care programming for those with a memory related diagnosis.

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40 MHL JANUARY 2021

AUGUST 2022 MHL 35

36 MHL JANUARY 2022

The Importance of Socializing for Seniors Socialization is important at any age, but it’s critical for older adults Whether it’s playing a game of Scrabble with a grandchild or enjoying lunch with a best friend, there’s just something special about being around people you love.

“Socialization is important at any age, but it’s critical for older adults – especially

for those who live alone,” said Sierra Goetz, co-founder and operations manager for Tudor Oaks Home Care’s partner, the HomeCare Advocacy Network (HCAN).

“Research shows spending time with family and friends can boost a senior’s quality of life – including their physical and mental health.”

There are a number of important ways that socialization can improve a senior’s health and well-being, including: Slowed cognitive decline According to the Alzheimer’s Association, remaining socially active may support brain health and delay the onset of dementia.

Reduced stress Older adults who are socially active tend to handle stress better, which reduces the risk of anxiety, heart disease, depression, obesity, gastrointestinal issues and other chronic conditions.

Improved fitness Being with others encourages movement, which improves health and prevents a sedentary lifestyle.

Improved mental health Isolation and loneliness may lead to feelings of despair or worthlessness. Socialization prevents these depressive situations and allows people to feel loved and valued.

Longer lifespan High levels of socialization can help increase longevity.

Greater self-esteem and sense of purpose Having a reason to get up in the morning can do wonders for energy and mood – helping seniors feel like their lives have purpose. Spending time with those we care about reminds us that life is worthwhile.

Improved coping skills An aching back, creaking knees and other aging challenges are a whole lot easier to deal with when you share them with friends.

“Active living is critical to a senior’s ability to maintain their independence as well as their overall health and well-being. However, we know that time and distance may prevent friends and family members from spending as much time with older loved ones as they would like,” Goetz said. “We can help. At HCAN, companion care is one of our most popular services. Our caregivers spend time helping clients with favorite hobbies, taking them on outings, engaging in friendly conversation or watching an old episode of Gunsmoke. These simple activities can be a lifeline for seniors who are at risk of isolation and depression.”

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AUGUST 2022 MHL 37

questions and answers

Diet and An Active Lifestyle after 50

By Karmen Nenahlo Question: Is it alright to start an exercise program at the age of 50, and if so, what types of exercise would be advisable?

Answer: First of all, it’s clear that individuals may need to do different exercises depending on their activity levels and overall health. And the sooner you start exercising, the more beneficial it will be in the long run. Being active can increase bone strength, improve cardiovascular function, and prevent numerous chronic diseases. Structured exercise can also increase mobility and stability, which can help prevent falls as you age. If you’re just beginning a workout program, it’s important to start slow and begin with the basics. It is also important to listen to your body. If you start to sense physical pain, make sure to stop immediately. And don’t forget to do a proper warm up and cool down. Keep in mind, it will take older individuals a

38 MHL AUGUST 2022

bit longer to recover between workouts. As a result, light to moderate intensities are recommended. I would advise resistance training 2-3 times a week, along with some basic aerobic exercise as well. Walking and jogging are certainly reasonable exercise options, but swimming and biking will put less stress on the joints. In the end, it may be best to speak with a personal trainer so that he/she can create a customized workout program for you.

Question: I have trouble remembering to stretch after my workouts. Is it really that important, and if so, what am I missing by not doing it regularly?

Answer: Yes, stretching is a very important part of an overall fitness routine. In fact, it’s just as important as strength training and cardiovascular conditioning, though many individuals don’t adhere to a regular program like they do with these other forms of exercise. Stretching offers numerous benefits, including injury prevention, an increased efficiency of movement and improved blood flow and nutrient delivery to the joints. It also improves muscle coordination, overall balance and postural alignment. It can even help to alleviate muscle soreness and stress after a workout.

These are pretty impressive results for just a few minutes of relaxation. Unfortunately, people always seem to be crunched for time, and stretching is usually the first thing to go. In order to make it a consistent part of your training regimen, you need plan for it. Reserve the last ten minutes of your session for stretching, and try not to let your schedule get in the way. After all, you wouldn’t normally cut your lifting or cardio sessions short, would you?

Question: How do you manage healthy eating while on vacation?

Answer: There’s no doubt that eating healthy can be very tricky when you’re on vacation. Whether you’re short on time or you want to experience all of the different foods available, it can be difficult to stick to a particular diet plan. And you may not be as familiar with the local foods, so knowing how nutritious they are becomes a real challenge. If you’re traveling by car, you can certainly bring your own snacks for the ride. This may help you avoid the need to pick-up costly convenience foods.

If you’re traveling by plane, asking the flight attendant for low-fat or heart-healthy options can also help. It might be wise to book hotel rooms that have kitchenettes, and if that’s the case, you can always visit the local grocery store to get some fresh fruits and vegetables and other healthful items. And if the hotel has a continental breakfast, you can try to fill up on fruits or yogurt before you head out on the town.

Be sure to visit sit-down restaurants instead of fast food establishments, since servers are generally better equipped to educate you about the food they’re serving. But in the end, just do the best you can, and remember that you’re on vacation. If you do deviate from your normal eating habits, just be sure to get back on track once you return home.

health<<page 35 Routine visits to your doctor will help pick up changes in your blood pressure, even though you might feel fine. To control or lower high blood pressure, your doctor may suggest exercise, changes in your diet, and if needed — medications. These steps can help protect your brain and your heart.

Eat Healthy Foods A healthy diet can help reduce the risk of many chronic diseases such as heart disease or diabetes. It may also help keep your brain healthy.Indian and Asian women laughing In general, a healthy diet consists of fruits and vegetables; whole grains; lean meats, fish, and poultry; and low-fat or nonfat dairy products. You should also limit solid fats, sugar, and salt. Be sure to control portion sizes and drink enough water and other fluids.

Researchers are looking at whether a healthy diet can help preserve cognitive function or reduce the risk of Alzheimer’s. For example, there is some evidence that people who eat a Mediterranean diet have a lower risk of developing dementia.

While scientists aren’t sure yet why the Mediterranean diet might help the brain, its effect on improving cardiovascular health might in turn reduce dementia risk. In contrast, the typical Western diet often increases cardiovascular disease risk, possibly contributing to faster brain aging.

Researchers have developed and are testing another diet, called MIND, a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. According to observational studies of more than 900 dementia-free older adults, closely following the MIND diet was associated with a reduced risk of Alzheimer’s and a slower rate of cognitive decline.

Being physically active — through regular exercise, household chores, or other activities — has many benefits. It can help you: Keep and improve your strength Have more energy Improve your balance Prevent or delay heart disease, diabetes, and other concerns Perk up your mood and reduce depression Studies link ongoing physical activity with benefits for the brain and cognition as well, although a strong link between physical activity and Alzheimer’s disease prevention has not yet been documented.

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Migraine<<page 28 life despite using multiple headache medications.

The diet lower in vegetable oil and higher in fatty fish produced between 30% and 40% reductions in total headache hours per day, severe headache hours per day, and overall headache days per month compared to the control group. Blood samples from this group of participants also had lower levels of pain-related lipids. Despite the reduction in headache frequency and pain, these same participants reported only minor improvements in migraine-related overall quality of life compared to other groups in the study.

“Changes in diet could offer some relief for the millions of Americans who suffer from migraine pain,” said Ramsden. “It’s further evidence that the foods we eat can influence pain pathways.”

The researchers noted that these findings serve as validation that diet-based interentions increasing omega-3 fats while reducing linoleic acid sources show better promise for helping people with migraines reduce the number and impact of headache days than fish-oil based supplements, while reducing the need for pain medications. They hope to continue to expand this work to study effects of diet on other chronic pain conditions.

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When to see a doctor

Migraines are often undiagnosed and untreated. If you regularly have signs and symptoms of migraine, keep a record of your attacks and how you treated them. Then make an appointment with your doctor to discuss your headaches.

Even if you have a history of headaches, see your doctor if the pattern changes or your headaches suddenly feel different.

See your doctor immediately or go to the emergency room if you have any of the following signs and symptoms, which could indicate a more serious medical problem: An abrupt, severe headache like a thunderclap Headache with fever, stiff neck, confusion, seizures, double vision, numbness or weakness in any part of the body, which could be a sign of a stroke Headache after a head injury A chronic headache that is worse after coughing, exertion, straining or a sudden movement New headache pain after age 50

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Can you reduce the risk of alzheimer’s?

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By Patrick Massey, MD, PhD Can you reduce the risk of developing Alzheimer’s disease with only minor lifestyle changes? The answer is yes, but you probably need to start now, well before any symptoms of Alzheimer’s are present.

Alzheimer’s disease affects patients and families profoundly. With America “growing older”, it has been estimated that by 2020, 20 to 25 percent of those over age 85 will be diagnosed with Alzheimer’s disease. The direct medical costs will be measured in the hundreds of millions of dollars every year. The personal costs to the patients and families will be incalculable.

Obviously, preventing Alzheimer’s disease is better than treating the symptoms. Unfortunately, there are no drugs that specifically can prevent Alzheimer’s. However, research points to some steps you can take.

For instance, there is some evidence that people who regularly use nonsteroidal anti-inflammatory medications such as aspirin, ibuprofen and naproxen - might have a lower risk of developing the disease.

We know that there might be a relationship between the risk of developing Alzheimer’s and what we eat. In laboratory studies, rats whose diet was rich in docosahexanoic acid did significantly better with learning than those with normal diets. Docosahexanoic acid comprises between 20 and 25 percent of the fats found in nerve membranes. Humans cannot make docosahexanoic acid from scratch. We must get it in our diets. The best source of docosahexanoic acid is fish oil, with a dose of 1,000 mg per day commonly recommended.

Consumption of basic antioxidants might also reduce the risk of developing Alzheimer’s. There are those who be-

lieve megadoses of antioxidants can prevent everything from arthritis to cancer and can help you live to be 100. The science supporting that zealous approach is weak. However, there is good evidence that modestly increasing antioxidant levels might enhance health and prevent many diseases including Alzheimer’s.

In a recent study in the Archives of Neurology, reasonable daily consumption of vitamin C and E as supplements significantly reduced the risk of developing Alzheimer’s. Interestingly, taking either vitamin E or vitamin C alone, a multivitamin alone or a vitamin B complex alone did not reduce the risk of developing Alzheimer’s. It required both vitamins E and C. The usual dose of vitamin E is 400 IU per day, and 500 to 1,000 mg of vitamin C should be taken per day.

Continued learning, throughout life, is associated with a reduced risk of Alzheimer’s. For example, taking a college class, learning a new language or playing an instrument all can reduce the risk of Alzheimer’s.

Exercise also reduces the risk of most diseases, but it needs to be done on a regular basis. Walking, biking, tai chi and yoga are examples of non-strenuous exercise with significant health benefits.

I am not sure a safe and effective vaccine against Alzheimer’s ever will be developed. Yet, I am sure that simple lifestyle changes can reduce the risk of Alzheimer’s and improve health.

What’s the Bottom Line on Alzheimer’s Prevention?

Alzheimer’s disease is complex, and the best strategy to prevent or delay it may turn out to be a combination of measures. In the meantime, you can do many things that may keep your brain healthy and your body fit.

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Maximize your retirement life by filling your days with activities you love.If you’re like most people, your retirement planning efforts centered on building a financial portfolio designed to cover your expenses after you stopped working. But what about also planning for your emotional well-being? Psychologists believe that figuring out which activities will make you tick in your retirement years is just as important as safeguarding your financial security. As we examine different ways to enjoy retirement life, we encourage you to ask yourself this question: what activities make me happy?

While everyone’s interests are different, here are 31 ideas that can help inspire you to think about ways to maximize your happiness in retirement.

What to do in retirement to fill your days with joy: Work part-time doing what you love Volunteer for a non-profit, school, nursing home, or another mission dear to your heart Take a photography class Join a gym or exercise studio Learn a new language Join a book club Research your ancestry Play video games Train dogs or horses Take a tap, ballet, or ballroom dance class Travel to senior-friendly cities Start a collection of coins, seashells, or stamps Go hiking Bake sweet treats Become politically active Enroll in continuing education courses Do yoga or tai chi outdoors Visit museums, galleries, and science centers Play cards or other games Schedule regular playdates or phone calls with your grandchildren Write poems, short stories, or a novel Learn to paint, create pottery, make jewelry, or just be creative Join a religious organization Plant a garden Schedule regular dinner dates or get-togethers with friends Solve crossword puzzles Play golf or tennis Ride a bike or take walks Learn to meditate Assemble jigsaw puzzles Simply relax The way you spend your time in retirement is all up to you. Only your rules apply, so choose activities that invite you to explore, enjoy, and savor. By doing so, you can maximize your retirement experience as you nurture your well-being and live your happy.

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eating the right diet boost your immunity

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Food is great medicine for anyone trying to ward off the flu and Coronavirus.

While much of the conversation about safety has focused on washing your hands for 20 seconds, avoiding handshakes, and resisting the urge to touch your face, another key step to staying healthy involves strengthening your immune system.

Immune health is bolstered by smart lifestyle choices and the right diet — a year-round pursuit that allows our body the chance to defend itself no matter what we face.“We often think of nutrition and how to support the immune system when it comes to the flu season, but our body’s defense systems operate every second of every day, fighting off foreign bacteria, viruses and other invaders, and keeping us healthy. Our goal should be to think of this daily, how best to support our bodies proper metabolic function,” said Randy Evans, MS, RD, LD, a registered dietician consultant with Fresh n’ Lean.Here are six tips to boosting your immune system.

Take care of yourself Getting shuteye and taking the time to de-stress could help you stay healthy.

Lifestyle choices such as sleep and stress management are vital to the proper function of your immune system.

The non-profit National Sleep Foundation recommends adults receive an average of 7-9 hours of sleep each night.

Stress hasn’t been so easy lately. The COVID-19 pandemic has brought with it anxiety and fear. Stock markets tumbled, sports leagues suspended operations, cultural events and large gatherings were canceled, and our way of life began to shift.

Breathing exercises, meditation or a jog could help you shed some stress, helping you maintain positivity and maintain your immune health.

Eat the rainbow Focus on the colors in your diet — green kale and cucumber, orange sweet potatoes and carrots, purples and blue hues of plums and blueberries.

“The colors in healthy foods are actu-

ally a part of the plant’s immune system, so eating the rainbow in your diet boosts your phytonutrient intake and boosts nutrients to help support your immune function,” Evans said.

Eating whole foods reduces the intake of chemicals, additives and artificial sweeteners often found in processed foods, improving the body’s detox system.

Beyond veggies and fruits, healthy fats — those found in extra virgin, organic, and cold-pressed coconut or olive oil, avocados, raw nuts and seeds, and range-fed or wild-caught animal products — are also a smart addition for meals and snacks.

Eat your medicine Nutraceuticals represent the perfect balance of food and medicine — they provide nourishment as well as medical benefit.

The supplements “might aid prevention and control” of viruses like COVID-19, according to a research article published in February by the journal “Progress in Cardiovascular Diseases.”

Key nutraceuticals highlighted in the study include: Ferulic acid Lipoic acid Spirulina N-Acetylcysteine Selenium Glucosamine Zinc Yeast Beta-Glucan Elderberry The nutrients are often found to be low or very low in unhealthy patients, Evans said, meaning the body is weak and unable to respond to viral threats.

Follow your gut The best measure of your immune health can be found in your gut bacteria.

All of the bacteria in your body makes up your microbiome. The right types of food — such as leafy greens and lean proteins — can promote the growth of good bacteria, or microflora, in our systems and reduce inflammation.

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HOW TO BEAT BOREDOM Feeling bored? Try a new activity just for fun.

One way to beat boredom is to take up a new hobby or craft.Feeling stuck in a rut?

Boredom happens to all of us at one point or another. Repetition in our daily life and at work can limit our brain’s release of dopamine, a neurotransmitter that triggers pleasurable responses whenever we experience a new or exciting situation. Less dopamine can leave us eager to engage in activities that satisfy our need for adventure.

If this lackluster feeling happens to you this summer, consider experimenting with new activities to enrich your life. Pursuing interests that motivate and inspire you can help you curb monotony, learn new skills, and most important, have fun!

Keep reading to learn more about incorporating these boredom-busting activities into your summer plans.

Take up a hobby or craft Research shows that hobbies can help people experience less stress and have greater life satisfaction. What hobbies suit your interests? If you’re creative, try painting, scrapbooking, or cake decorating. If you’re active, join a hiking group, take a yoga class, or sign up for a boot camp session. For the musician, try out for a choir, teach piano, or join a band. If you’re looking to calm your mind, take up meditation, assemble jigsaw puzzles, or get lost in a good book. Whether you decide to take up a new hobby or revisit one from the past, practicing and refining your craft is always a fun way to fill free time in your day.

Check out these healthy hobbies to stay physically and mentally fit.

Exercise Exercise comes with a host of physical and mental health benefits. If you need to spice up your routine, consider taking walks in the afternoon, riding your bike in the morning, or even joining a dance class on days when your schedule is light.

Look here for safe and fun exercises for older adults.

Have a home spa day Another way to beat boredom is to embrace not having anything to do! Consider enjoying this time by pampering

yourself with an at-home spa day. Set a relaxing tone with music, candles, and aromatherapy. Then, try making simple homemade spa treatments, like a chocolate facial mask, sugar scrub, or honey hand wrap to rejuvenate your body and mind.

Learn something new If you’re feeling restless, feed your need to learn. Take a trip to your local library and borrow a few books on interesting topics, visit an art museum or a historical exhibition, watch a documentary on subjects you’re passionate about, or learn how to cook a new recipe. There are endless ways to nourish your curiosity with new knowledge and a fresh perspective.

Learn something new every day with this list of 40 inspiring websites and courses.

Go sightseeing When the mood strikes, consider taking a day trip to a new destination and check out all the sights. You can even stay close to home and act as a “tourist” in your own town. Where would you go if you were new to the area? Bring a friend along and fall in love with your home city all over again.

Experience the outdoors Sometimes a breath of fresh air is all we need to refocus in life. Get away for the weekend with a camping trip to your local nature park or campground, kayak, hike the local forests, birdwatch, or relax and take in nature’s peace and serenity.

Check out more ways to experience nature here.

9. Start an observation journal Writing can be an incredibly therapeutic way to pass the time. If you’re feeling bored, pull out a notebook or a piece of paper and start writing about anything comes to mind. You may choose to record observations about life, new ideas, poetry, stories, or dreams.

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Mark Your Calendar! caregiving

“SPRING INTO WELLNESS” HEALTH FAIR

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.

140 years old and still turning heads.

See what’s new at St. Anne’s.

Assessing Changes in Memory and Function Would you like me to arrange to have If you do not see an aging friend or relative often, changes in his or her groceries delivered on a regular basis?

Do we need to get a second opinion health may seem dramatic. In contrast, the primary caregiver might not no- about the diagnosis?

Can you follow the medication schedtice such changes or realize that more help, medical treatment, or supervision ule?

Would you like some help with houseis needed. Or, the primary caregiver might not want to accept the fact that work?

Try to follow your suggestions with the health of his or her spouse or parent is failing. Sometimes a geriatric care practical help, and give specific examples manager or other professional is the of what you can do. For example, you might arrange to have a personal or home first to notice changes.

For families dealing with Alzheim- health aide come in once a week. You er’s disease or another SENIOR<<page 30 dementia, it can might schedule doctors’ appointments or be easier to cover for the person—do- arrange for transportation.

In some cases, you may have to be ing things for him or her, filling in Assisted Living information in conversations, and so forceful, especially if you feel that the Assistedtoliving provideswhat a great alternative for seniors who need additional situation is unhealthy or some unsafe.

Do not on—than acknowledge is haphelp with medication, grooming, dressing, eating, etc.

Assisted living has two options leave a frail adult at risk. If you have to pening. including; Residential Apartment which allows seniors act against(RCAC), the wishes of your parent or As a caregiver, you Care can provide sup-Communities to live their own apartment, butrelaonly offers 28 hours of care, be anddirect Communitythe primary caregiver, and export byinhelping an aging friend or Based Care Facility or CBRF. plain This type community an do. ideal living whatofyou are goingis to Discuss tive getResidential the care they need. option for seniors who needtomore thatplan, whatand cansay be provided by an RCAC, why you are taking acA few good questions helpassistance you your offering 24 hours awith day,the seven days a week. tion. Assisted living communities tend to start the care conversation primary offer moreare: of a residential, home-like environment, as wellCaregiving as provide meals, social Long-Distance caregiver activities, transportation.

What Are the Signs That an Aging ParIf you housekeeping thought thereandmight be a Specialized Community change in AuntCare Joan’s condition, whose ent Needs Help?

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In relative from afar, it can hard to know didn’tcommon notice Dad him-or memory specialized assisted environment, staff and programming when your help is needed.

Sometimes, self so much the lastliving time communities, I was here. the is designed meet the unique those individuals are yourneeds parentofwill ask for help. Or, who the sudDospecifically you remember when ittostarted? living there.

Like amay non-specialized assisted a specialized care den living start ofcommunity, a severe illness will make it Some changes not be what community provides 24/7 care, socialclear programming, meals, housekeeping and that assistance is needed.

But, when you think. also Occasional forgetfulness transportation are generally provided. does not necessarily indicate demen- you live far away, some detective work tia.Nursing Before Home you raise the issue of what might be necessary to uncover possible Thistois be probably the most commonly butsupport often confused of senior signs that or help istype needed. needs done, talk to your parent known, Older nursing homeA phone living option.

It’s caregiver also one of the only thatman usedintoabe available to seniors. and the primary about your options is not alwaysfor theseniors best way tell concerns.homes provide 24-hour skilled call Nursing nursing services whotoneed whether or not older person help Try not to after sound critical when you care rehabilitation a surgery, or require for issues likeanfeeding tubes. needs The levels dailydepending activities.on Thetheir person may raise the subject.

Instead, of hospitality services in mention nursing your homes handling vary greatly targeted particular worry, for example, “Mom, not want to worry you or may be embarclientele. to admit he or she to cannot it looks likeyou’re you don’t have to much food rassed Whether looking down-size your home or athat community meethanthe dle certain daily activities. in the house—are you having trouble needs of an aging parent, there is a senior living community to meet your needs. family member gettingprepared to the store?” and explain the whyoptionsAavailable Being and understanding will helpmay you withdraw to choose from what activities, forget to take medication, or you are asking.

Listen to what the pritype of senior living community is best for you or your loved one. stop taking care of themselves or their mary caregiver says about the situation Byline: Jan Rupnick is the director of public relations for CRL Senior Living home. These signs small, that but and whether he or she there state-of-the-art Communities.

CRL ownsbelieves and operates seniormay careseem residences they are crucial for an aging parent or are problems. deliver the highest quality, cutting-edge level of care in specially designed therapeutic relative’s safety and well-being.

Having Discuss what you think could be environments. The company meets the needs of seniors with independent living, to make important healthcare done. For example, you could ask: assisted living and Alzheimer’s/dementia care communities. .

Take a tour of our innovative enhanced assisted living facilities or visit our renovated chapel.

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Caring for people since 1876.

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skincare and aging Amy had always been proud of her skin, especially her summer tan. But as she grew older, she saw she was getting more fine lines and wrinkles. She began to worry about what other skin problems she may have. What were those brown spots on her hands and arms?

Your skin changes with age. It becomes thinner, loses fat, and no longer looks as plump and smooth as it once did. Your veins and bones can be seen more easily.

Scratches, cuts, or bumps can take longer to heal. Years of sun tanning or being out in the sunlight for a long time can lead to wrinkles, dryness, age spots, and even cancer.

But there are things you can do to help your skin.

Dry Skin and Itching Many older people suffer from dry skin, often on their lower legs, elbows, and lower arms. Dry skin feels rough and scaly. There are many possible reasons for dry skin, such as: Not drinking enough liquids Staying out in the sun Being in very dry air Smoking

46 MHL AUGUST 2022

Having stress Losing sweat and oil glands (common with age) Dry skin also can be caused by health problems, such as diabetes or kidney disease. Using too much soap, antiperspirant, or perfume and taking hot baths will make dry skin worse.

Because older people have thinner skin, scratching itches can cause bleeding that can lead to infection. Some medicines make the skin itchier. Itching can cause sleep problems. If your skin is very dry and itchy, see your doctor.

Moisturizers like lotions, creams, or ointments can soothe dry, itchy skin. They should be used everyday. Try taking fewer baths and using milder soap to help your dry skin. Warm water is better than hot water for your skin. Some people find that a humidifier (an appliance that adds moisture to a room) helps.

Bruises Older people may bruise more easily than younger people. And, it can take longer for the bruises to heal. Some medicines or illnesses cause easier bruising. If you see bruises and you don’t know how you got them, especially on parts of your body usually covered by clothing, see your doctor.

Wrinkles Over time, skin begins to wrinkle. Things in the environment, like ultraviolet (UV) light from the sun, make the skin less elastic. Gravity can cause skin to sag and wrinkle.

Certain habits like frowning also wrinkle the skin. Some of these habits are easier to change than others. You may not be able to change how you lie when you sleep, but you can quit smoking. Not smoking is a great way to prevent wrinkles.

A lot of claims are made about how to make wrinkles go away. Not all of them work. Some can be painful or even dangerous and many must be done by the doctor. Talk with a doctor specially trained in skin problems (a dermatologist) or your regular doctor if you are worried about wrinkles.

Age Spots and Skin Tags Age spots are sometimes called “liver spots,” but they have nothing to do with the liver. These flat, brown spots are often caused by years in the sun. They are bigger than freckles, flat, and many times show up on areas like the face, hands, arms, back, and feet. Age spots are harmless, but if they bother you, talk to a dermatologist about removing them. Also, a sunscreen or sunblock may prevent more sun damage.

Skin tags are small, usually flesh-colored growths of skin that have a raised surface. They are a common problem as people age, especially for women. They are most often found on the eyelids, neck, and body folds such as the arm pit, chest, and groin. Skin tags are harmless, but they can become irritated. A doctor can remove them if they bother you.

Simple<<page 15 smooth and regular (lower graph, figure below). In the upper graph in under the influence of frustration and anger, the beat to beat variability becomes tight or low, showing a jagged appearance. In the second graph, under the influence of sincere appreciation, the graph shows a smoother and more regular or cyclic rhythm called a sine wave. This clearly demonstrates that emotions affect the electrical activity of the heart. (Becoming Real: Reclaiming Your Health in Midlife, Kumar, R, 2014, Medial Press) (5).

Figure: Heart rate variability graphs (Reprinted with written permission—Institute of HeartMath ©1998, 2011)

This is one example of the impact that negative and positive emotions have in our body. As mentioned above, HRV can be altered from a high risk to a healthier rhythm quickly, by The Quick Coherence Technique, developed by The HeartMath Institute.

This 2 step breathing technique as follows: Step 1: Focus your attention on the area of your heart. Imagine your breath is flowing in and out of your heart or chest area, breathing a little slower and deeper

than usual. Suggestion: Inhale 5 seconds, exhale 5 seconds (or whatever rhythm is comfortable).

Step 2: Make a sincere attempt to experience a regenerative feeling such as appreciation or care for someone or something in your life.

Suggestion: Try to re-experience the feeling you have for someone you love, a pet, a special place, an accomplishment, etc. or focus on a feeling of calm or ease.

This technique requires practice. Doing 5 minutes of coherence breathing every morning when you awaken, and every night before bed, and at any other time during the day when you can take a 5 minute break, will relax and ground your nervous system and increase your resilience and recovery from stress. You will be able to respond more than react, and reduce the level of stress hormones produced, thereby reducing disease risk, improving resilience as well as the quality of your sleep. A healthy HRV rhythm has been shown to profoundly reduce anxiety, depression, heart disease and the majority of the co-morbities that plague us. Of note is that a Mediterranean diet can also improve your HRV (6). So consider the Quick Coherence Technique combined with a Mediterranean diet to improve your HRV and help your body and mind handle stress more effectively.

If you are interested in stress reduction coaching to improve your HRV, please contact The Ommani Center for Integrative Medicine at 262-695-5311 and schedule an appointment with Dr. Kumar. ©August2022 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms.

Links: 1.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/ 2.https://www.youtube.com/watch?v=sKmKKCdnJ4U 3.https://www.heartmath.org/ 4.https://www.ommanicenter.com/news-resources/bookstore/ 5.https://www.ommanicenter.com/news-resources/bookstore/ 6.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5882295/ AUGUST

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

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

6

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