Modern Health and Living April 2022

MHL

APRIL 2022 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

APPETITTE and exercise the best carbs for gut health achieve fitness and relaxation tips to recycle better end plastic pollution Senior living start making memories and planting our roots come explore elkart lake reiki to overcome fears EARTH DAY April 22, 2022

INVEST IN OUR PLANET A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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THE NORTH SHORE’S PREMIER HOLISTIC

Editors Note Welcome Spring! Well maybe not the weather but we must have a little patience and we will soon be soaking up those beautiful rays Mother Earth gives us. And a celebration to earth comes on the 22nd.

Well the wait is over. The designers have started working on this years Wisconsin Breast Cancer Showhouse. I promise you this is one you will not want to miss.

WBCS designers and the owner 18,000 square feet right in the heart of Milwaukee. This years show house is the old UWM Alumni house.

I will be amoung 22 other designers creating our best and biggest show house to date. All of the proceeds go to Breast and Prostate cancer research.

So please visit the house this year. June 4 - June 19. Purchase tickets here www.breastcancershowhouse.org/showhouse-for-a-cure.

Feel free to come say hi to me on Designer Sunday. I have 2 rooms and the 3rd hallway with Suzan J Designs.

Let’s get excited about the weather, our health and the show house.

Also I’m sure some of you are cheering on the spring kids sports. Track season is in full swing and long cold nights are coming for me. Brady is still running long distance and of course Mallory has to fly is doing pole vaulting. Couldn’t be any different if those 2 tried.

Excitement all around coming up these next months.

See you in May!

AmandaLewis

MHL

MODERN

APril 2022 EDITION

Wellness, Body, Mind & Spirit Expo Sunday, April 24 • 10 a.m. - 5 p.m.

Four Points Sheraton Milwaukee 8900 North Kildeer Ct. • Brown Deer

Admission $7 (Kids under 12 free)

YOUR ONE-STOP EVENT FOR EVERYTHING HEALTH & WELLNESS JOIN US for the latest in health awareness, fitness, nutrition, natural healing, organic products, psychology, psychic readings, healthy home advice, and much more...

FREE informative and enlightening presentations and demonstrations by life enhancement specialists included with admission.

READINGS: Connect face-to-face with the nation’s best psychics, tarot readers, palm reader, and more.

Appointments can be made at each individual booth, or in advance by calling (414) 349-4932.

WWW.WELLNESSBODYMINDSPIRIT.COM Q Doctors

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FOR MORE INFO CALL (414) 349-4932

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INVEST IN ODAUY April 22, 2022 A GUIDE TO HE R PLANET ALTHY LIVING FOR MEN, WO MEN, CH ILDREN AND

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

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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

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APRIL 2022 MHL

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MHL APRIL 2022

appetite

and exercise

By Amy Goldwater, M.S. Does exercise influence appetite? Does exercise increase appetite? Does exercise stimulate hunger? The answers to these are the same as for many of life’s meaningful questions: Yes and No! Theories abound concerning the mechanisms that regulate food intake. Some sources indicate that the hypothalamus (the part of the brain that regulates appetite) closely monitors levels of certain nutrients in the blood. When these levels fall, the brain signals us to eat.

Scientists distinguish between hunger, an inborn physiological response to nutritional needs, and appetite, a learned response to food that is tied to an emotional or psychological craving and is often unrelated to nutritional need. In some instances, the problem with overconsumption may be more related to satiety than to appetite or hunger. People generally feel satiated, or full, when they have satisfied their nutritional needs and their stomach signals, “No more needed, thanks!” In overweight people, it is possible that the monitoring system does not work properly and the cues to eat are more frequent and intense.

Hormones Some researchers are focusing on the hormones leptin and peptidYY, which scientists believe signal the brain when a person is full and needs to stop eating. It is

believed that if we can enhance these levels in the blood, people may find it easier to control their hunger urges.

A hormone produced in the stomach—known as ghrelin—may be among the most important players in our collective difficulties in keeping weight off. Researchers at the University of Washington studied a group of overweight people who had lost weight over a six-month period. They noted that ghrelin levels rose before every meal and fell drastically shortly after every meal, suggesting that the hormone plays a role in appetite stimulation.

Exercise Here’s where the Yes and No answers come in: There are studies that suggest that exercise suppresses the appetite by affecting appetite hormones. While some research suggests that exercise stimulates hunger and food intake, most short-term studies (where hunger and food intake are evaluated right after the workout) do not find this to be true. In fact, vigorous exercise has been found to reduce hunger, although the effect is temporary and unlikely to have a long-term impact on overall food intake. A criticism of these types of studies is that hunger and food intake were not tracked for a long enough time period. In a study where participants were followed for up to 14 days, researchers found, on average, that 30% of the calories burned during exercise were compensated for. In other words, people increased their food intake by a small amount, but not nearly enough to cover the total calories burned during physical activity.

Emerging research suggests there may be a degree of individual variation in hunger in response to exercise. For example, in a 2009 study where participants followed a 12-week exercise program, participants that did not lose weight reported significant increases in total daily hunger compared with the participants who lost a significant amount of weight.

Behavioral reasons Another cause for eating more in response to exercise may be due to behavioral reasons (“I worked out, so now I can have a bowl of chips”). Overestimating calories burned during exercise and underestimating food intake is a common occurrence.

There are people who increase the amount of calories they eat after they start exercising as a sort of reward for working out. Some make high-calorie food choices based on the fact that they’ve burned off extra calories and feel entitled to a splurge.

Unfortunately, the treat may end up being higher in calories than the calories that were burned off while exercising, resulting in a positive calorie balance.

According to a new study, a vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY, while 90 minutes of weight lifting affects the level of only ghrelin.

REAL HEALTH & FITNESS

W61 N513 Washington Avenue MHL APRIL 2022

Cedarburg, WI 53012

the best carbs for gut health

According to Dietitians

By Sarah Pflugradt, MS, RDN, CSCS Cooked edamame beans, chickpeas, pearl barley, red quinoa, mung beans and black rice in a refreshing lemon dressing The best carbs for gut health help with the growth and diversity of beneficial bacteria.

Whatever you call your gut — your belly, tummy or even the microbiome — when it’s not working right, you know it. Taking care of your gut health by eating the right foods has several benefits, from improving immunity to preventing certain diseases and conditions.

Luckily, we know that there are some foods that are great for gut health. Specifically, many types of carbohydrates are key to a happy belly, and you can start adding them to your diet today.

Carbohydrates, Prebiotics and Probiotics Before you take a deep dive into learning about which carbs are best for your gut

health, it’s important to get some definitions out of the way. ​Carbohydrates:​ Carbs are one of the three main macronutrients (the other two are fat and protein). Carbohydrate foods are broken down into glucose in our digestive system to give us quick and sustainable energy. You might hear carbs separated into two separate categories — simple sugars and complex carbs.

What you may not know is that most nutritious foods have a mix of simple sugars — the type of sugar that can be broken down quickly — and complex carbs — larger molecules that usually contain fiber and take longer to digest. ​Probiotics​: By now, you’ve definitely heard of probiotics and the benefits they have on your health. Probiotics are living organisms that you can take in and, depending on which type you eat, can help diversify your gut bacteria — which has been shown to have health benefits.

You might be advised to take a probiotic or eat foods high in probiotics after treatment with antibiotics. Antibiotics kill off all the bacteria in your gut — good and bad — so diversifying and building up your gut bacteria is important. ​Prebiotics​: This word is not as commonly known as probiotics, but equally as important. Prebiotics are what keep your gut bacteria healthy and fed. All prebiotic foods contain fiber, but not all fibers are prebiotics. There are specific foods with just the right kind of fiber that makes it a prebiotic.

The 10 Best Carbs for Gut Health Your gut health is not only important for digestive regularity (i.e. helping you poop), but it can also affect your overall physical and mental health, and influence your risk for chronic disease, according to Harvard Medical School.

Asparagus You might not automatically think of asparagus as a carb, but as it turns out, the veggie has a specific type of carb that is super beneficial to your gut health.

Asparagus contains a prebiotic fiber called inulin, according to March 2018 research in ​Current Developments in Nutrition​. The inulin fiber in asparagus “has been associated with healthy digestion and the production of beneficial bacteria,” says Jeanette Kimszal, RD. Asparagus is a favorite gut health food of hers due to its health benefits and versatility in cooking.

Inulin is a type of carb that’s created by plants, and it’s not digested by the body.

Rather, it serves as the “food” for the good probiotic bacteria in your gut, which makes it a great nutrient for digestive health, according to the Cleveland Clinic.

That being said, fermentable inulin may cause symptoms in people with digestive conditions like irritable bowel syndrome (IBS).

GUT>>page 45

Celebrate with us...

52 years RI FRRSHUDíRQ DQG VWLOO FRXQíQJ Special deals on your favorite foods!

One stop shopping for Earth-friendly goods plus a fabulous prize drawing!

Enter to Win*

From April 13th thru 26th, 2022

GRAND PRIZE Super Deluxe S’mores Package Solo Stove Firepit Kit with Milwaukee Blacksmith Roasting Sticks and gourmet s’mores fixings.

$400 value!

FIRST PRIZE Spring Fling Gift Package Includes eco-cleaning supplies, tasty treats and more plus a $100 Outpost Gift Card.

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RUNNER UP PRIZES 10 lucky winners will receive a $20 Outpost Gift Card!

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*You must be 16 years old or better to enter. No purchase necessary to enter or win. Enter to win from Wednesday, April 13 – Tuesday, April 26, 2022. One winner will be chosen for each prize by random drawing after Friday, April 29, 2022 and notified by phone. Winners must arrange pick up of their prize from an Outpost store location. Prizes are non-refundable, returnable or transferable. Outpost employees, the board of directors and their families are not eligible to enter or win. Age restrictions and other restrictions may apply.

APRIL 2022 MHL

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sunshine state of mind come explore elkart lake

FAST, FAMILY FUN AT AMERICA'S NATIONAL PARK OF SPEED!

Whether action or relaxation is your goal, you’ll find it here. Love to Run, Bike, and Hike? Filter the list below for routes and trails perfect for getting out and exploring the Village of Elkhart Lake and the surrounding areas! A Journy for Your Mind and Body.

Create a wellness retreat that makes you feel like you again. Relax at the spa, join a fitness class and experience a seat at the dining table.

Road America

Located in Wisconsin’s scenic Kettle Moraine, Elkhart Lakes’s Road America Inc. is one of the world’s fastest racing tracks.

Open Camping on Non-Public Weekends

Road America is open for camping on non-public weekends from May through September, including Memorial Day and Labor Day weekends. Road America’s 640acres of natural rolling terrain includes nature trails, disc golf, and 4 Miles of Fitness – where you can walk, bike, or run around the 4-mile racetrack May-September. The grounds are close to fishing areas, golf courses, and boating areas in beautiful Elkhart Lake, Wisconsin. There will be on track activities during non-public racing weekends, so expect to hear racing activity throughout the weekend.Shop & Sip

@1PM

Enjoy a variety of wine tastings, treats and special offers from the shops and galleries in Elkhart Lake.

About this Event Registration and check in will begin at The Paddock Shop at Road AmericaElkhart Lake Stemless Wine Glass - A Foldable Reusable Shopping Tote (with multiple patterns) - $5 Shop & Sip Cash Voucher - Shopping Passport & Map - List of Shopping Deals & Wines at each location Make sure to stop at each of the participating Elkhart Lake businesses to be entered to win one of the SIP Gift Baskets!

Pre-purchase your ticket for $0 (Guarantee to receive all inclusions) Tickets will be sold at the door for $0 (All inclusions may not be available)

YOUTH AGES 16 & UNDER ENTER FREE WITH PAYING ADULT

Bring the entire family out to Elkhart Lake's Road America for racing, camping, go-karting and to enjoy the Bank First Family Fun Zone.

SVRA Vintage Festival Weekend May 20-22, 2022

The SVRA Vintage Festival Weekend at Road America, May 20-22, celebrates automotive racing’s glorious past. This vintage racing event brings the past back to life with the sights, sounds and smells from motorsport’s pioneering age both on and off the track.

The vintage race weekend also includes all sorts of on-track and off-track activities with affordable fun for families and racing enthusiasts alike. Children 16 and under receive free general admission with a paying adult to all Road America season race events. Ticket prices vary by day starting at just $20! Veterans, Active Military, Reserves and Retired Members with ID can also enjoy the SVRA Vintage Festival Weekend for free.

The SVRA (SportsCar Vintage Racing Association) weekend at Road America includes a packed vintage car racing schedule featuring classic cars covering several decades. SVRA is one of the oldest organizations in vintage racing, and the only one with a national presence, committed to presenting the best possible experience for competitors and fans. The SVRA Vintage Festival Weekend lineup includes race groups for all twelve SVRA classes including Formula 5000, Formula Ford, sports racing, and production sports cars. The classes feature prestigious marques such as Lotus, Alfa Romeo, Jaguar, Porsche and Corvette with models from the ’50s, ’60s and ’70s. The Formula 4 United States Championship. and Formula Regional Americas Championship series plus the Mazda Miata Heritage Cup Series race will bolster the SVRA schedule for the weekend. Learn more at ROADAMERICA.COM.

ON-SITE CAMPING • PARKING • CONCESSIONS Elkhart Lake, WI 800-365-7223 RoadAmerica.com Official Vehicle of Road America APRIL 2022 MHL

April is Women’s Eye Health Month

Most women are unaware of their higher risk for vision loss

by Cheryl L. Dejewski Despite the fact that women are up to 66 percent more likely than men to incur blindness from cataracts, glaucoma and macular degeneration (AMD), a 2014 Harris Poll found that a whopping 91 percent of U.S. women were unaware that they are at greater risk for even developing these conditions. “Women face these odds because they tend to live longer and have a biological pre-disposition (perhaps immunological or hormonal) to certain eye concerns,” says Mark Freedman, MD, senior partner at Eye Care Specialists ophthalmology practice, a state leader in medical, surgical and laser eye care services.

Decreased Vision

Decreased vision in women is linked to an increased risk of falling, which leads to more serious concerns, including hip fractures, the need for canes, walkers and/or nursing home care, and complication-related death. “Decreased vision also increases the risk of car accidents and can have a devastating effect on quality of life in terms of limiting daily tasks, independence, social interaction, and overall health,” says Brett Rhode, MD, Head of Ophthalmology at a Milwaukee-area hospital.

“Decreased vision, however, is not a fact of life as you grow older. If your eyesight is getting worse, you need to schedule a comprehensive, dilated eye exam to rule out causes,” advises Daniel Ferguson, MD, an ophthalmologist who treats thousands of patients each year. “Upon examination, we often find that cataracts (age-related clouding of the natural lens inside the eye) are the cause of the problem and, in most cases, a 15-30 minute outpatient surgery procedure to remove and replace the cataract with a customized lens implant is a relatively easy and painless solution.” Daniel Paskowitz, MD, PhD, an eye surgeon with credentials from Harvard and Johns Hopkins, stresses, “Early detection and removal can prevent needless pain, suffering and cost. I can’t tell you how many cataract patients say that they wish they had done it sooner.”

AMD & Central Vision Loss Age-related macular degeneration (AMD) is another leading cause of vision impairment in Americans over age 50. Although the exact cause is unknown, AMD affects more women than men—leading to a loss of central or straight-ahead vision that impacts the ability to drive, read, see faces, etc.

“If significant dry-type AMD is diagnosed (the more common but less severe form), we usually recommend vitamin supplements, sun protection, and not smoking, to prevent or slow progression. If wet AMD is diagnosed (less common but much more severe), we review the risks, benefits and candidacy for injections of special medi-cations (Avastin, Eylea and Lucentis), which inhibit the growth of the abnormal blood vessels that cause wet AMD,” explains Michael Raciti, MD, who performs injection treatment for AMD and diabetes on a daily basis. “We see remarkable results with these injections, including stopping the progression of wet AMD in 90 per-cent of patients, and having up to 30 percent gain improvement in vision.”

Dry Eye Disease “Dry scratchy, irritated eyes are a common problem, affecting people of all ages, especially women over age 40. The most frequent cause is the natural decrease in tear production that occurs with aging,” notes David Scheidt, OD, past president of the Milwaukee Optometric Society. Dry eyes can also be related to rheumatoid arthritis, VISION>>page 46

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APRIL 2022 MHL 11

fiber

adding more fiber to your diet The Johns Hopkins Medical Letter Dietary fiber may not be a miracle substance, but it’s close. People who eat enough fiber tend to be slimmer than their fiber-deficient counterparts and are less likely to develop several chronic diseases. In addition, adding more fiber to your diet is standard advice for a variety of digestive ills, from constipation to irritable bowel syndrome.

Yet the typical American takes in only 40 percent of the recommended level, according to the 2010 federal dietary recommendations. Our number one source of dietary fiber is white flour, which accounts for about 16 percent of our daily intake.

This doesn’t mean that white flour contains much fiber, because it doesn’t—it simply reflects how much of the refined stuff we eat.

Read on for more about why—and how—we should get more fiber.

The Facts about Fiber Fiber is a component of fruits, vegetables, grains, and legumes (a category that includes peas, beans, and lentils). Your body eliminates fiber without digesting it, and fiber contains no nutrients or calories.

The two main types of fiber are soluble and insoluble; many foods contain a combination. Soluble fiber, which dissolves in water, is found in such foods as oat

bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries, and apple pulp. After consumption, soluble fiber is fermented by bacteria in the colon, where it gets metabolized into byproducts called prebiotics that feed the bacteria in your gut, explains Gerard Mullin, M.D., an associate professor of medicine at Johns Hopkins University School of Medicine. These bacteria are necessary to keep the colon healthy.

Insoluble fiber, which absorbs large amounts of water, adds bulk to the stool. This helps food pass more rapidly through the stomach and intestines, potentially relieving constipation. Good sources of insoluble fiber are whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower, and apple skin.

How much fiber should you be consuming? According to the Institute of Medicine, women over 50 need 21 grams (g) a day and men over 50 need 30 g. Dr. Mullin says a good diet has a mixture of both soluble and insoluble fiber, which means that if you need 1,600 calories a day, you should be eating about five servings of fruits and vegetables and six servings of grains—at least three of them whole grains—each day.

Fiber and Your Heart The best evidence for fiber’s health benefits relates to heart disease. In fact, the U.S. Food and Drug Administration (FDA) allow the manufacturers of foods containing high amounts of oats, barley, and psyllium (found in products such as Metamucil) to make the claim that soluble fiber from these sources may reduce the risk of heart disease.

Numerous studies have found that people who eat more dietary fiber are less likely to develop heart disease. In an analysis of 10 observational studies, published in the Archives of Internal Medicine in 2004, each 10-g-a-day increase in dietary fiber was associated with a 14 percent decrease in heart attacks and related heart problems and a 27 percent decrease in the risk of dying of a heart-related problem.

How might fiber reduce the risk of heart disease? Cholesterol plays a key role in the production of bile acids, substances that are essential for digestion. When soluble fiber passes through the digestive system it grabs onto bile acids in the small intestine and removes them via the stool.

This forces the liver to convert more of its cholesterol into bile acids and to pull the cholesterol it needs for the job from the bloodstream, reducing blood levels of low-density lipoprotein (LDL, or “bad”) cholesterol.

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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 While there are limitless factors that play into seniors staying healthy and active, with others through Facebook or Skype. in many ways, mobility starts from the ground up. After all, if your feet don’t feel Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing good, isn’t it tempting to stay off of them? chronic diseases such as diabetes or high blood pressure can help slow the progresWe are firm believers in keeping every part of the body in tip top shape, which sion. is why we were happy to learn from the American Podiatric Medical Association Decrease stress with familiar routines and environments. Stress doesn’t cause de(APMA) that, with proper detection, intervention, and care, most foot and ankle mentia, but can worsen the symptoms. problems can be lessened or prevented.

Medication may help improve mental function, mood, or behavior. For some, the This is great news and it’s also a very good reason to be sure to see your doctor as drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine soon as any foot problems arise. In the meantime, here are some of our best preventa(Razadyne) are helpful to delay some of the symptoms of mild to moderate dementive pointers from APMA for keeping senior feet good to go. tia. Memantine (Namenda), may be prescribed for treatment of moderate to severe Take Care of Overall Health: Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be preConditions like diabetes and arthritis can have a major impact on foot health. Be scribed to treat depression, excessive anxiety, or hallucinations. sure to stay current with your medication and keep up with the treatment regimen your doctor has prescribed. Maintaining a healthy diet and regular exercise is, of course, always key to general wellness.

Prevent Infection: Keeping feet clean is not just a matter of aesthetics, it is also important to overall foot health. Be sure to wash feet daily, including between the toes, with soap and water, and dry completely before putting on shoes and socks. Also, inspect feet regularly and treat callouses and blisters as they occur. If you have an ingrown toenail or infection, talk to your doctor about it right away, before it has the chance to become a bigger problem.

Aid Circulation: - Keep feet elevated when you’re sitting down.

- Take a warm bath to improve blood flow. This is also great for soothing aches and pains!

- Stretch or gently massage your feet regularly.

-Try to avoid sitting for long periods. Even a short stroll will help.

- If you cross your legs, uncross them or switch sides every few minutes.

For more information about helping seniors maintain a healthy and active lifestyle, please contact Home Instead Senior Care of Milwaukee at 414-882-5464.

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yoga

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Align your mind and body.

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People use yoga for a variety of health conditions and to achieve fitness and relaxation.

It is not fully known what changes occur in the body during yoga; whether they influence health; and if so, how. There is, however, growing evidence to suggest that yoga works to enhance stress-coping mechanisms and mind-body awareness. Research is under way to find out more about yoga’s effects, and the diseases and conditions for which it may be most helpful.

Tell your health care providers about any complementary and alternative practices you use. Give them a full picture of what you do to manage your health.

This will help ensure coordinated and safe care.

Yoga in its full form combines physical postures, breathing exercises, meditation, and a distinct philosophy. Yoga is intended to increase relaxation and balance the mind, body, and the spirit.

Early written descriptions of yoga are in Sanskrit, the classical language of India. The word “yoga” comes from the Sanskrit word yuj, which means “yoke or union.” It is believed that this describes the union between the mind and the body. The first known text, The Yoga Sutras, was written more than 2,000 years ago, although yoga may have been practiced as early as 5,000 years ago. Yoga was originally developed as a method of discipline and attitudes to help people reach spiritual enlightenment. The Sutras outline eight limbs or foundations of yoga practice that serve as spiritual guidelines: 1.yama (moral behavior) 2.niyama (healthy habits) 3.asana (physical postures) 4.pranayama (breathing exercises) 5.pratyahara (sense withdrawal) 6.dharana (concentration) 7.dhyana (contemplation) 8.samadhi (higher consciousness) The numerous schools of yoga incorporate these eight limbs in varying proportions. Hatha yoga, the most commonly practiced in the United States and Europe, emphasizes two of the eight limbs: postures (asanas) and breathing exercises (pranayama). Some of the major styles of hatha yoga include Ananda,

Anusara, Ashtanga, Bikram, Iyengar, Kripalu, Kundalini, and Viniyoga.

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THE STATUS OF YOGA RESEARCH Research suggests that yoga might: > Improve mood and sense of well-being > Counteract stress > Reduce heart rate and blood pressure > Increase lung capacity > Improve muscle relaxation and body composition > Help with conditions such as anxiety, depression, and insomnia > Improve overall physical fitness, strength, and flexibility > Positively affect levels of certain brain or blood chemicals.

More well-designed studies are needed before definitive conclusions can be drawn about yoga’s use for specific health conditions.

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Yoga is generally considered to be safe in healthy people when practiced appropriately. Studies have found it to be well tolerated, with few side effects.

People with certain medical conditions should not use some yoga practices.

For example, people with disc disease of the spine, extremely high or low blood pressure, glaucoma, retinal detachment, fragile or atherosclerotic arteries, a risk of blood clots, ear problems, severe osteoporosis, or cervical spondylitis should avoid some inverted poses.

Although yoga during pregnancy is safe if practiced under expert guidance, pregnant women should avoid certain poses that may be problematic.

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If you have a medical condition, consult with your health care provider before starting yoga.

Ask about the physical demands of the type of yoga in which you are interested, as well as the training and experience of the yoga teacher you are considering.

Look for published research studies on yoga for the health condition you are interested in.

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16 MHL APRIL 2022

tips to recycle better End Plastic Pollution

Recycling is a regional enterprise, and each city has different rules, which complicates things for residents who just want to know how to recycle correctly.

The truth is that recycling is confusing.

“There’s a lot of different rules, and even if there’s an understanding of what can be recycled, there may be different rules in different jurisdictions,” says Jeffrey Raymond, chief of communications and community affairs for Baltimore’s Department of Public Works. “In terms of communicating all this, we have to walk a line between getting people to make recycling as simple as possible, and not making it so intimidating and difficult that they don’t recycle at all.”

Below are a few recycling best practices: 1. No bags. Like really, no bags. infographic of bag Grocery bags dissolve into potentially harmful microplastics and, in the case of ingestion or entanglement, hurt and kill animals. They’re pretty much the worst.

Even though these bags are technically recyclable, you must go to a drop-off area to do that, not your curbside bin.

Plastic bags are the number-one contaminant in recycling loads. Plastic bags act as “tanglers,” getting caught in machinery and shutting down the equipment.

In some cases, like in Montgomery County, Maryland, when plastic bags full of recyclables arrive at the facility, workers are not allowed to open the bags, says Griselda Guillen of the county’s recycling center. That means the entire bag, even if it’s full of water bottles, is considered trash.

Though grocery bags may be posterchildren of plastic pollution, sandwich bags, bubble wrap, plastic wrapping and other flimsy materials that don’t survive the poke test — where the plastics are soft enough to push your finger through it — are also prime candidates for commercial drop-off areas, not the residential recycling bin.

This also means you shouldn’t bag your recyclables. Instead, dump them loosely right into your blue bins.

Solution: Buy a couple canvas bags

and get some reusable containers.

2. Small things are big problems Don’t recycle anything smaller than a credit card. That includes straws, bottle caps, coffee pods, plastic cutlery, paperclips, and a million other tiny things that creep into our daily lives. These objects are too small to be sorted and can jam the recycling equipment.

At Montgomery County, Maryland’s Recycling Center, these contaminants can shut down machines 10–15 times a day, says Guillen.

But what about plastic lids and metal bottlecaps? you might ask.

Helen Lee of Alexandria, Virginia’s Resource Recovery Division points out that “if you put the plastic cap back on the bottle, it becomes bigger than a business card, so it would be captured [by the sorting equipment].”

According to the Association of Plastic Recyclers, when plastics are grinded into pellets, the different numbered plastics have different weights and can be separated easily after that.

That’s not so easy for metal bottlecaps, which tend to fall off glass bottles.

You can sometimes bring these metal bottle caps to companies that take scrap.

Solution: Be conscious of what you throw in that recycling bin.

3. Make sure it’s clean, empty and dry Food waste contaminates whole loads of recyclable material, rendering them useless and fast-tracking them to landfills. In the U.S., food waste contaminates 25 percent of our recycling loads.

“The message we try to have residents remember is clean, empty and dry,” says Lee. But just how clean?

“I always tend to tell people that their recyclable material should be clean enough to use again,” says Howard Lee of Washington, D.C.’s Office of Waste Diversion. “So, if you’re putting things in the bin and you’re concerned about rodents or rats or anything like that, then chances are your recyclables are not clean.”

Check out EARTHDAY.ORG’s End Plastic Pollution campaign, find additional ways to reduce your .

reiki

to Overcome Fears

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Fear is an emotion that is coming up for many people. This fear can show up as anger but also as procrastination or stagnation. Fear is an emotion that often lives underneath many other emotions that may be more comfortable or acceptable to talk about, but if we look closely we can usually find fear underneath these more common negative emotions. Fear can be a dark cloud over us that covers up our creativity and joy, it can rob us of inner peace and often stems from uncertainty and lack of control.

As fear is surfacing in people around the world we can see it in angry outbursts on social media, the news or with friends and family. This fear robs us of our joy and connection to the people around us. Fear is most often afraid of the future and wants to hold you back and slow you down. The fearful parts of ourselves want to point :30 out the pitfalls and they want to know the outcome before they begin. The fear in us is not so interested in life as a journey but more needing to control and predict how things will play out. A quote by Teal Swan says this, “We do not fear the unknown.

We fear what we think we know about the unknown.” Fear keeps you stuck and letting go moves you forward. Shifting beliefs and attitudes help us expand and widen where fear constricts. Letting go helps you lighten up so you can light up. When we shine brightly, unencumbered by fear, we can help others shine brightly too. We can see more clearly and become aware of what beliefs and thoughts are holding us back. We must question fear, we cannot let it run our lives. When we question it, look at it, and acknowledge it, we can finally let it go and move on.

Overcoming fear is an inside job, we must connect deeper to our intuition and get to know our own heart on a deeper Relax and Calm the Nervous System level as our guide forward in our lives.

We must let go of the need to control and find our comfort and stability within Bring a Sense of Peace and Well ourselves. For it is inside of us that we Being to Body and Mind have the answers we seek and we must forge a closer and deeper relationship with this place inside. This can be an Help you Connect to your Own uncomfortable place to go, and we have Innate Healing many distractions to keep us from focusing within. These distractions seem like they help us but they are just keeping us Identify Limiting Patterns and locked in our old familiar patterns, not Beliefs that may Hold You Back allowing us to joyfully engage in the world around us and creating the lives we dream of. Letting go of fear takes Enjoy Deeper Sleep courage because it allows us to expand our lives. Fear likes to keep us small Connect to Your Joy because that is “safe,” when we can integrate these fearful parts of ourselves we can live a bigger life and go after our dreams.

Reiki is an energy healing technique that has been around for over 100 years and it is gaining more popularity as peo-

Professional Compounding Centers of America

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Allow the powerful energy of Reiki to soothe and relax your mind and body.

REIKI>>page 18 APRIL 2022 MHL 17

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FIBER<<page 13 Most studies find that people feel less hungry after eating fiber, and several studies even point to weight loss. One possible reason why: Eating fiber forces you to chew more, causing the body to secrete more saliva and stomach acid. This causes your stomach to expand temporarily and make you feel full.

A 2001 review article published in Nutrition Reviews found that getting an extra 14 g a day of fiber caused people to eat less and lose more than 4 lbs in about four months. People who were obese seemed to benefit even more, losing an average of 5 lbs.

Protection from Type 2 Diabetes Evidence suggests that fiber may offer some protection against type 2 diabetes.

For example, in a 2007 article based on data from the very large Nurses’ Health Study, women were 21 percent less likely to develop type 2 diabetes for each twoserving increment in daily intake of whole grains (this was after adjusting for factors such as body weight).

If you have diabetes, several studies have found that adding soluble fiber to the diet helps stabilize blood glucose levels. Fiber may accomplish this by slowing the rate of absorption, thus moderating the blood glucose spike that typically occurs after we eat carbohydrates.

Help with GI Blues The traditional reason to increase your fiber intake is to stay regular. Regularity varies greatly among people and is affected by factors such as your genes, the amount of exercise you get, and your stress levels.

Still, if you’re healthy and you are experiencing constipation—defined as three or fewer spontaneous bowel movements per week—make a point of getting more fiber from whole-grain cereals and other sources.

Fiber makes bowel movements easier by increasing the weight and size of the stool. The fiber itself and the water it absorbs both add to the weight and bulk of stools. Fiber fermentation further increases the weight by boosting the amount of bacteria in stool. This overall increase in bulk makes it easier for the colon to propel stools through the digestive tract.

Reprinted permission of the Johns Hopkins Medical Letter Health After 50, copyright MedLetter Associates

3HZDXNHH :LVFRQVLQ DQQ#/X[(WHUQD+HDOLQJ FRP REIKI<<page 17 ple are looking for more holistic health options. Reiki helps balance the energy systems in the body, it addresses both physical and emotional imbalances. Energy can get stuck and often this stuck energy is unexpressed emotions. As these emotions get stuck they can cause pain, stress, anxiety, depression or even chronic illness. Energy healing allows the body to relax at a very deep level and creates an atmosphere for the energy to release. It helps the body move back into proper balance leading to better health. Fear is an emotion that can get stuck and affect the way we see life. We can have patterns of beliefs about what is safe and predictable and we keep our life confined to these patterns. These patterns can stem from childhood or from a trauma we may have experienced at some time in our lives, they keep us small and prevent us from living or going after our dreams. When we release these old fearful patterns, we can gain a new perspective and clarity in our life and this new way of viewing the world can have a very dramatic positive effect on how we live our lives. No longer limited by this past conditioning we are free to develop new healthier beliefs that are more in line with the truth. With these new ways of thinking and believing we are free to experience more joy, peace, contentment, and most of all love. This allows us to live the life we have always dreamed about. Freedom becomes our new reality, and our lives are now open to endless possibilities. Reiki is a very gentle and relaxing way to let go of what no longer serves you. If you have not tried Reiki consider it as you move through your healing journey. It is so supportive and such a loving energy that can help you release any unwanted fears blocking your life. Reiki is the perfect complement to all traditional medical treatments as it does not interfere with any medications or treatment protocols. Reiki can help you step out of very old patterns of fear, anxiety, depression or fatigue that keep you from feeling your best.

Reiki helps calm and relax the nervous system, brings a sense of peace and well-being to your mind and body. Reiki helps you connect to your own innate healing and connects you to your joy. You will enjoy deeper sleep, greater inner peace, more balanced emotions and Reiki helps open your heart to more love. It is a beautiful gift to your mind and body as a session bathes you in a very peaceful and loving energy that helps you live your life to your highest potential. If you would like to schedule a session visit CarlsonHealing.com or email ccarlson10@att.net. Reiki is healing people and helping them live more loving and fulfilling lives.

Cindy Carlson is an energy healer that offers her clients Reiki and emotion code along with other energy healing tips to help release old patterns and beliefs that may be holding you back in your life. She supports her clients in embracing their greatest gifts and living a more joy and love centered life. Visit her Website to learn more CarlsonHealing.com 18 MHL APRIL 2022

post-concussion SYNDROME

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:KLSODVK ,QIDQW &ROLF +HDGDFKHV 0LJUDLQHV 70- 3DLQ 3RVW &RQFXVVLRQ 6\QGURPH Post-concussion syndrome is a complex disorder which can last for weeks and sometimes months after the injury that causes the concussion.

A concussion is a mild traumatic brain injury which usually occurs after a blow to the head. Loss of consciousness is not required for a diagnosis of concussion or post-concussion syndrome. The risk of post-concussion syndrome does not appear to be associated with the initial injury.

In most people, post-concussion syndrome symptoms occur within the first seven to 10 days after injury and go away within three months, though the symptoms can continue for a year or more. Treatment of post-concussion syndrome is directed at alleviating symptoms. Symptoms can include headaches, dizziness, fatigue, irritability, anxiety, insomnia, loss of concentration, and noise and light sensitivity.

Headaches that occur after a concussion can vary from feeling like muscle tension headaches to migraine headaches. Muscle tension headaches can be associated with a neck injury that happened along with the head injury.

In some cases, people may experience emotional or behavior changes after a mild brain injury. If confusion and/or amnesia occur, it is important to consult a physician. If a concussion occurs while playing a sport, do not go back into the game and consult a physician.

Some experts believe post-concussion syndrome symptoms are caused by structural damage to the brain or disruption of neurotransmitter systems as a result of the impact of the concussion.

Others believe symptoms are related to psychological factors as symptoms are similar to those diagnosed with depression, anxiety, or post-traumatic stress disorder. In many cases, both the physiologic effects of brain trauma and emotional reactions to these effects play a role in the development of symptoms.

Researchers have not determined why some people develop post-concussion syndrome symptoms and some do not.

Risk factors for developing post-

concussion syndrome can include age, gender, and trauma. Older persons and women and those with concussion resulting from car collisions, falls, assaults, and sports injuries are more likely to develop post-concussion syndrome.

An emergency room physician is often the one who makes the initial diagnosis of concussion. Most people will follow up with their general practitioner who may then refer the person to a neurologist or physiatrist.

Depending on the symptoms present, the doctor may order a brain scan to check for potential problems that could be causing the symptoms. A computerized tomography (CT) scan or magnetic resonance imaging (MRI) may be done to detect brain abnormalities.

A person experiencing dizziness may be referred to a physician specializing in ear, nose, and throat problems. A person experiencing anxiety or depression or problems with memory or problemsolving may be referred to a psychologist or psychiatrist.

Medications can be used for several of the symptoms of post-concussion syndrome.

Osteopathic manipulative treatment can be used to address the structural abnormalities that can be found in postconcussion syndrome. Normalizing structure can normalize function, improving or alleviating a number of the symptoms present in post-concussion syndrome.

Education regarding post-concussion syndrome and knowing there are treatment options can ease the person’s fears and help provide peace of mind.

Reference www.mayoclinic.org Tracy Bretl, DO, graduated from Des Moines University’s College of Osteopathic Medicine and Surgery in 1989. She then spent three years in the United States Navy. Dr. Bretl specializes in neuromusculoskeletal medicine and osteopathic manipulative medicine and has been in private practice since 1992. For more information visit www. tracybretldo.com or call 414-351-1844.

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make meals more nutritious

Give your favorites a healthy makeover Recipe ideas to make meals more nutritious include sneaking in vegetables or swapping in meatless proteins.When it comes to cooking, it can sometimes be a challenge to balance between flavor, nutrition, emotional connection or nostalgia, individual health considerations, and other factors.

Luckily, there are many ways to create delicious and healthy meals that you already love! By using recipe ideas to make meals more nutritious, you only need to make some simple swaps or additions.

Here are seven recipe ideas to make meals more nutritious: Put extra veggies in tomato sauce Use substitutes for oil or butter Add avocado to salads, tacos, etc.

Incorporate more plant-based proteins Green up your recipes

Blend cauliflower into potatoes or sauces Try different kinds of grains Let’s dig into these recipe swaps!

Put extra veggies in tomato sauce Tomato sauce for pizza or pasta is one of the easiest places to sneakily fit more veggies into your and your family’s diets. For instance, try this veggie-packed tomato sauce full of peppers, onions, carrots, celery, garlic, herbs, and more. To hide the veggies even more, try a blended sauce recipe!

Use substitutes for oil or butter There are a lot of recipes where you can decrease the amount of oil or butter in favor of a healthier substitute! Fruit puree like applesauce, pumpkin, or mashed banana can make excellent and healthy swaps in baked goods.

Add avocado to salads, tacos, etc.

Avocados are an excellent source of healthy fat that can make you feel more satiated, and they’re also a heart-healthy food! Try using avocado spread on sandwiches instead of mayo, adding cubed avocado to your salads or Mexican dishes, or snacking on chips or veggies with guacamole dip instead of ranch.

Incorporate more plant-based proteins Plant-based is all the rage these days, and you can start taking advantage of the health benefits just by making simple half-and-half swaps. For example, add black beans to ground beef, chickpeas to chicken dishes, or experiment with tofu or lentil dishes. Check out these easy meatless dishes!

Green up your recipes Leafy greens like spinach and kale are wonderful options to amp up the health of almost any recipe! Here are eight ways to add more greens to your meals, including ideas like making pesto, snacking on kale chips, chopping them up into soups, baking them into pasta dishes, and more.

Blend cauliflower into potatoes or sauces If you’ve never tried cauliflower mashed potatoes, you’re missing out! All you have to do is follow your regular mashed potato recipe, but throw in some steamed or roasted cauliflower too. It blends in perfectly, adds nutrients, and you can barely tell it’s in there.

Try different kinds of grains In the United States, we’re accustomed to certain kinds of basic grains like wheat, oats, rice, and corn. But there are so many more healthy grains out there! Some of the healthiest grains include rye, buckwheat, bulgur, millet, barley, spelt, and quinoa.

Hunt down a few in your grocery store and start swapping them into recipes instead of white rice or white flour.

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Redefining Health

chaos and creation on earth

a faithful mentor

By Kalpana (Rose) M. Kumar, M.D. Michael Meade has been a faithful mentor to me for nearly three decades. He is a story teller, mythologist and futurist who frames our inner and outer processes in the most deep and profound ways. Rather than write an article this month, I would like to share his latest article to enrich your mind and inspire you to reach deep within to evoke consciousness for your own transformation during this time of chaos in a world gone mad.

– Kalpana (Rose) M. Kumar, M.D. “The real risk in this world has always been becoming one’s true self amidst all the uncertainties of existence.” ~ Michael Meade We live in a world that is falling apart; climate crisis says that, the brutal war in the Ukraine says that, and the fact that almost anything can divide people says that in a painful way every day. It makes sense that it can be hard for any of us to “get it together” during these turbulent times. So, what does it mean to get it together when everything around us is falling apart?

One answer comes from the tradition of alchemy where Coagulatio refers to the element of earth and the process for bringing things together through creative practice. It makes sense to look to things that are stable, like the solid earth beneath our feet. Yet, part of what unsettles us now is that the Earth itself is in danger. How do we, as frail beings in this upside down world, get it together when it is not even clear that the earth itself can hold together?

Surprisingly, coagulatio describes how the creative process begins with facing the chaos and consciously descending into darkness to find the source of renewal. In mythology, the process of conscious descent into darkness appears

in the themes of the Earth Diver stories found in traditions from ancient India to Native North America.

Some versions of the Earth Diver myths appear as tales of a second creation or a re-creation that occurs when the created world has become worn and corrupted. Amongst the first peoples of North America, some variants tell of a time when a rend or tear in the world caused a young woman named Earth to fall from the heavens. As she fell there was nothing below except the dark primeval waters; but the birds and animals arranged for her to land on the back of a turtle. Then, the woman who fell from the sky instructed the animals to dive down into the dark waters and find some mud that could be used to continue creation.

Many animals descended to find the mud of creation, but all failed until a muskrat managed to bring a little ball of mud from the darkness below. Then, the woman who fell from the sky took the mud and spread it out in all directions until it became the earth. After that she directed the process through which the earth was seeded with trees, grains and vegetables and other plants.

It is significant that Mother Earth comes from the heavens above, but also generates the creative energy that arises from the darkest, deepest place. When seen as a collective dream of humanity, Earth Diver myths depict the emergence of creative energy and greater consciousness that comes from below. The earth itself, as the source of life ongoing, shows us how to serve creation and preserve life by descending into the unknown or unconscious depths in search of more bits of “prima materia.”

In alchemy, prima materia signifies the primal materials and core energies from which life on earth is formed. Prima materia was also the name of that bit MEADE>>page 41 APRIL 2022 MHL 21

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22 MHL APRIL 2022

getting a move on

maintain both physical and mental health

Revitalize Wellness Corner with Lee Zehm-Clay RN, BSN, FCN, HES St. Camillus Revitalize Wellness Manager The American Heart Association has some great tips on “Getting a Move On.” In lieu of “reinventing the wheel,” I thought I would share a few of my favorite pointers. For detailed information, I encourage you to visit: www.heart. org/movemore.

A few fitness recommendations for older adults include: · Get at least 150 minutes of moderate intensity cardiovascular activity each week which equates to about an hour a day. If it fits your schedule better, you can break this time up into two 30-minute sessions. When determining what moderate level activity is, ask yourself if you can sing a song. If yes, you should probably work a little harder. As I tell my group exercise participants, “If you can carry on a conversation with your fitness partner… you are not working hard enough.” · Move more / sit less. Lose the remote control. In fact, put it next to the television. Each time you want to change station, move your feet instead of your fingers.

Remember the good old days when you were your own remote control? · Build intensity. As you get more active and your body adjusts to the new “you,” you will need to either increase the duration of your cardiovascular workout or increase the intensity in your activity. For example, if you are a treadmill walker you could increase the incline of the tread. Alternatively, if you use a stationary bike, tighten the tension/ resistance a little. You’ll know when it is time to kick it up a bit.

Staying active is one of the best things we can do for our bodies. It is a great way to maintain both physical and mental health. So, put some spring in your step and hop to it. Until next time, be well and be healthy.

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

APRIL 2022 MHL 23

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senior community start making memories and planting our roots A senior’s residence is a place of security. Moving out of the home you spent many years creating memories can be difficult emotionally. But you might want to look at moving into a senior community as a positive move. When we are young we can’t wait to explore new things and get away from the same old –same old. We want to start making memories and planting our roots. Why not think the same way. Look at a Senior Community as an adventure, something that might bring back the great memories from when you were young and getting back into the world out there. A senior community can be a great change. You can meet new people, get rid of all the hassles of house work, and have a easier retirement life.

There are several types of residential senior communities to choose from, so you need to explore and find what is right for you.How does one determine which senior community would fit best with their needs?

Temporary vs long term care: A senior’s needs are more practical by planning to move into a situation that is most likely to remain for many years to come.

Independence: Can you and would you want to live on your own? Or would it be best to find a more service oriented residential facility?

Needs for personal care: How much and what kinds of personal or “custodial care” are needed or desired? There are online needs assessment questionnaires to help determine this and then match the care needs with the right type of housing.

Needs for medical care: If the senior has a chronic illness that necessitates special medical care, or ongoing services of medical professionals, independent living and even assisted living may not be suitable.

Costs: Learn about the financial aspects of senior housing to determine what options are affordable for you.

Walk through senior communities that seem suitable. Make a checklist of what each has to offer. Then make your own

checklist of your needs and wants. Look over each list with a friend or family member they might have some helpful input to give.

Seek guidance from professionals who are experts in senior communities. They can help with the process of identifying your goals and values, assessing your needs, determining what your financial situation will allow and suggesting what facility might be right for you.

When you set out to evaluate a specific independent living, assisted living, or memory care residence, how do you know you are seeing the everyday ‘face’ of the facility? Below are some basic suggestions on how to proceed.

GO UNANNOUNCED – Visit a residence on the weekend and observe what is happening. Caregivers should be engaged with the residents. Is there life in the community? What do you see, smell, and hear? Try to avoid scheduling a tour of the facility where they put on a show instead of letting you know what’s really going on.

TALK TO THE RESIDENTS – Learn what residents are thinking about their community. Naturally you will hear both glowing reports as well as minor complaints, but are there any themes that repeatedly run through their comments?

Are they uncomfortable, not sleeping well, bored, or unable to find anyone to listen? Dig a little deeper into complaints you hear repeatedly.

TALK TO THE STAFF – The caregivers deliver what the senior needs, so ask to be introduced and visit directly with the people ‘in the trenches.’ Ask about the rate of caregiver turnover and make certain staff is trained to handle special care needs.

REVIEW RECORDS – Senior facilities are inspected on a regular basis. You have the right to see any reports from those inspections.

When you help to make a decision affecting the most precious people in your life, remember to ask the best question of all: Would you enjoy living there?

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Look out for your hearing health during this sneezy time of year.

Knowing how to protect your ears during allergy season can help relieve any symptoms or discomfort you’re feeling.Did you know that allergies can affect your hearing?

Many people associate allergies with stuffy noses and itchy throats, but seasonal allergies can also impact your ears!

Managing ear-related allergy symptoms is essential for everyone, but especially for people who already have some level of hearing loss, since allergies can lead to your ears feeling clogged and your hearing feeling even more muffled.

Additional ear-related allergy symptoms include itching inside of your ear canal, chronic ear infection, dizziness, and ringing in your ears.

Here are some tips on how to protect your ears during allergy season: Take an antihistamine to relieve ear pressure Dry your ears after a shower, bath, rainstorm, or humidity surge Keep your devices clean and dry Adjust your diet to minimize fluid retention Contact your doctor with any sign of infection or discomfort When you take special care of your ears during allergy season, you can help prevent more severe problems down the road. Read on to learn more about each one of these tips!

Take an antihistamine to relieve ear pressure Some people’s ears are more affected by seasonal allergies than others. Allergies can cause swelling of the ear canal or outer ear, making it harder to hear with voices or noises sounding distant or muffled.

If you experience this, talk to your

doctor or audiologist about taking overthe-counter antihistamines to treat your clogged ears symptoms.

Dry your ears after a shower, bath, rainstorm, or humidity surge With allergy season comes warmer weather, and with warmer weather comes humidity and sweat. Moisture can build up inside your ears and get trapped, creating an infection or muffling your hearing.

Each time you come in from spending time outside in the humidity or rain, or after taking a shower or bath, be sure to dry your ears. Take special care not to use a cotton swab. Instead, tilt your head to one side and dry your ears with a towel.

Keep your devices clean and dry If you use hearing aids, assistive listening devices, or any type of ear protection, be sure to keep them clean and dry to protect them from moisture and pollen. Use a hearing aid dryer or cleaning kit to make sure no moisture or debris gets left behind, damaging your devices.

Adjust your diet to minimize fluid retention Choosing a diet that is low in sodium will reduce fluid retention in your body, which can relieve that clogged feeling in your ears. You can also eat foods that will naturally flush fluids from your body, such as grapes, asparagus, watermelon, celery, and bell peppers.

Contact your doctor with any sign of infection or discomfort A big part of knowing how to protect your ears during allergy season is being able to tell when something isn’t quite right, so listen to your body!

When you recognize pain or discomfort that is out of the ordinary, contact your doctor or audiologist to discuss what you’re feeling, and how you can relieve it.

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26 MHL JANUARY 2022

Senior Living At Its Finest!

EAST TERRACE APARTMENTS of Waukesha

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keep your mind young and sharp Aging leads to a certain amount of brain cell loss, which can affect the ability to remember. As we age, our brains produce less of certain chemicals which help the brain function to its best ability. This “slowing down” of mental function is normal, but it also can be countered, improving your brain’s natural function and reducing memory loss. You can improve your brain function with games, exercise, good nutrition and socializing. Making the right choices for your lifestyle can directly influence your brain function today and in the future.

Five Healthy Tips for Keeping Your Brain Young Physical Exercise A professor from the University of Illinois has conducted studies to prove people who exercise and live an active lifestyle have sharper brains then those who are inactive. These studies even showed those people who were in physical decline were able to sharpen their brain after starting an exercise program.

Mental Exercise Researchers encourage older adults to play bridge, chess and poker. Also, crossword puzzles are a great way to stimulate your brain. Try to mix up your brain exercise games by not playing the same games or puzzles over and over again.

Good Nutrition According to the Alzheimer’s Association, a diet rich in dark vegetables and fruits and low in fat may help to protect brain cells. A good rule of thumb for your diet is making your plate as colorful as possible.

Laugh More Laughter has multiple benefits including stress relief, lowering blood pressure and improving brain function. Laughing stimulates both sides of the brain to enhance learning and ease muscle tension.

Rent a funny movie or stay in and watch old “I Love Lucy” re-runs.

Socialize Studies have shown that staying socially active with friends can improve brain function and reduce dementia. Engage with others verbally by picking up the phone and conversing for 15 minutes. Join bridge clubs, take dance lessons or go to dinner with a group of friends.

Give Your Life a Soundtrack Your brain gets a mental workout when you stream your favorite playlist. Not only can listening to music help you feel more alert, but it also can boost your memory and mood. One reason is that there’s a math to music and how one note relates to the other. Your brain has to work to make sense of this structure. This is especially true for music you’re hearing for the first time.

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APRIL 2022 MHL 27

your parents’ community to help them in their home—including home health care, colon cancer. housekeeping, personal care, and transportation The Mediterranean diet may protect againstservices. cancer. This diet focuses on foods Older and their families have some when it comes to deciding such asadults fish, fruits and vegetables, beans, andoptions whole grains. whereCalcium to live, and but vitamin these choices beyour limited factors such as illness, ability D may can lower risk by of colorectal cancer. to perform activities of daily living (for example, eating, bathing, using the toilet, Folic acid may protect against cancer. dressing, and moving bed tomy chair), Whatwalking, specific things can I dofrom to improve diet? financial resources, and personal preferences.

You can reduce your risk of health problems by eating a healthy, balanced diet.

Making a decision thatofis fruits, best for your parent—and making that decision with This includes a variety vegetables, whole grains, legumes (dried beans your difficult.

Tryprotein, to learneat as much as you can about possible housing andparent—can peas), nuts,be and seeds. For moderate amounts of fish, poultry, lean options. meats, and low-fat and fat-free dairy products.

What Is Assisted Living?

Certain fats should be part of a healthy diet. They can lower your risk of disease.

Assisted living for people whototal needcholesterol help with daily but fats not as much help “Good” fats canishelp lower your level.care, “Good” include: as a nursing home provides. facilities range in size fromand as other few asnut 25 Monounsaturated fats. Assisted Found inliving canola, olive, avocado, peanut, residents to 120 or more.

Typically, a few “levels care” are offered, with residents oils. Also found in legumes, olives, seeds, nuts,ofnut butters, and avocados. paying more for higherfats. levels of care.

Polyunsaturated Found in vegetable oils like corn, sunflower, and safAssisted living residents usually live in and theirtypes own apartments or rooms nuts, and share flower. Also found in corn, soybeans, of grains, legumes, and common seeds. areas. They have access to many services, including up to three meals a day; assistance with fatty personal help andsardines, laundry; Omega-3 acids.care; Found in with “oily”medications, fish, such ashousekeeping, salmon, herring, 24-hour supervision, on-site staff; and oil, social recreational activities. and mackerel.

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Omega-3 fatty Exact arrangements from state to for state. acids from fish arevary especially good your health.

Older those with serious illness, can choose to: and saturated fats.

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These include trans Stay own or move a smaller Theyin aretheir found inhome fast food, friedtofood, snackone foods, and baked goods. “Bad” fats The decision about whether your parents should move is often tricky and Move to an assisted-living facility level. can increase your total cholesterol emotional. Each family will have its own reasons for wanting (or not wanting) to Move toare a long-term care facility What phytochemicals? take such a step.

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The following things may help. very disruptive and difficult for the older parent, especially if they are not enthusiastic Trained professionals provide this assistance while helping preserve an individual’s peas DIET>>page 29 Fruits vegetables may lower your to riskexplore of lung, oral,services esophageal, stomach,inand independence. about theand change.

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Assisted living and Caregiving

diet and health foods to help prevent cancer

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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Our Heartfelt Connections Program provided by our Skilled Care Specialists work closely with residents, families and staff members to develop the best care plan in a supportive, purposeful environment.

This builds a sense of comfort through nurturing mind, body and spirit with stimulating activities and personal guidance each day.

Daily housekeeping & laundry services Scheduled transportation On site activities and events designed toward memory loss

Alzheimer’s and Dementia Care It’s our privilege to support your loved one.

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28 2022 40 MHL MHL APRIL JANUARY 2021

Natural Products Used for Common Aging-Related Conditions Many older adults are turning to complementary and integrative health approaches to promote health and well-being. Natural products, often sold as dietary supplements, are frequently used by many older people despite safety concerns or a lack of evidence to support their use. Although many people believe that natural products are safe, these products can contain pharmacologically active compounds and may interact with prescription medicines or have side effects and risks. Check out what the science says about natural products for these common aging-related conditions, and talk to your health care provider if you are considering taking a natural product.

And for information about mind and body approaches for common aging-related conditions, be sure to check out these tips.

Osteoarthritis. Findings from studies of glucosamine and chondroitin sulfate— taken separately or together—suggest that they do not provide much, if any, meaningful improvement of pain or function for osteoarthritis (OA). Independent clinical practice guidelines published in 2012 by the American College of Rheumatology, and in 2010 by the American Academy of Orthopaedic Surgeons recommend not using glucosamine or chondroitin for OA. Cognitive decline and Alzheimer’s disease. Although natural products containing fish oils or ginkgo biloba have been widely marketed to improve memory and sharpen the mind, there is a lack of evidence to support the use of these products for the prevention of cognitive decline or dementia.

Sleep problems. Current research suggests that melatonin (a hormone known to shift circadian rhythms) may be useful in treating several sleep disorders, such as jet lag, delayed sleep phase disorder, and sleep problems related to shift work.

Guidelines from the American Academy of Sleep Medicine recommend the use of melatonin supplements to promote daytime sleep among night shift workers. The guidelines also recommend melatonin to reduce symptoms of jet lag and improve sleep following travel across multiple time zones.

Menopausal symptoms. Many natural products, such as black cohosh, have been studied for their effects on menopausal symptoms, but there is little evidence that they are useful. While some herbs and botanicals are often found in over-the-counter formulas and combinations, many of these combination products have not been studied. It’s also important to know that because natural products used for menopausal symptoms can have side effects and can interact with other botanicals or supplements or with medications, research in this area is looking at safety as well as effectiveness.

Benign prostatic hyperplasia (BPH). Although several small studies have suggested modest benefit of saw palmetto for treating symptoms of BPH, a large study evaluating high doses of saw palmetto found that saw palmetto was not more effective than placebo for treatment of urinary symptoms related to BPH.

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DIET<<page 28 beans whole grains nuts flaxseed Things to consider Should I take herbs or dietary supplements?

It’s easy to get excited about claims that the latest dietary supplement will prevent or cure cancer. However, these marketing claims are not likely to have been proven.

There is no proof that shows that multivitamins can help reduce your risk of cancer. Talk to your doctor before adding herbs or supplements to your diet. Extreme changes to your diet can actually put you at risk for new health problems.

The U.S. Preventive Services Task Force (USPSTF) and the American Academy of Family Physicians (AAFP) recommend against taking vitamin E or beta-carotene for the prevention of cancer. People who smoke or have a high risk for lung cancer should not take beta-carotene at all. It can increase the risk of lung cancer.

What foods can increase my risk of cancer?

Although there is no clear evidence about whether certain foods prevent cancer, research shows that they can increase your cancer risk. These include the following: Heavily processed meats, such as ham, bacon, sausage, salami, and bologna.

These can increase your risk of colorectal cancer if you eat them too often.

Foods that are high in saturated fats can contribute to weight gain. Being overweight increases your risk of many types of cancer.

Alcohol can increase your risk of mouth, throat, esophagus, liver, breast, and colorectal cancer. Men should not have more than 2 drinks per day. Women should not have more than 1 drink per day. One drink is a 12-ounce bottle of beer (4.5% alcohol), a 5-ounce glass of wine (12.9% alcohol), or 1.5 ounces of 80-proof distilled spirits.

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related to aging and older adults Many people make assumptions about aging, what it is like to grow “old”, and how older age will affect them. But as we are getting older, it is important to understand the positive aspects of aging.

Research has shown that you can help preserve your health and mobility as you age by adopting or continuing healthy habits and lifestyle choices. Read on to learn about 10 common misconceptions related to aging and older adults.

1. Depression and loneliness are normal in older adults.

As people age, some may find themselves feeling isolated and alone. This can lead to feelings of depression, anxiety, and sadness. However, these feelings are not a normal part of aging as growing older can have many emotional benefits, such as long-lasting relationships with friends and family and a lifetime of memories to share with loved ones.

In fact, studies show that older adults are less likely to experience depression than young adults. So, when should you be concerned? It’s important to remember that older adults with depression may have less obvious symptoms or be less likely to discuss their feelings. Depression is a common and potentially serious mood disorder, but there are treatments that are effective for most people.

Get Immediate Help If you are thinking about harming yourself, tell someone immediately who can help.

Do not isolate yourself.

Call your doctor.

Call 911 or go directly to a hospital emergency room or ask a friend or family member to help you.

2. The older I get, the less sleep I need.

As people age, they may find themselves having a harder time falling and staying asleep. A common misconception is that a person’s sleep needs decline with age. Older adults need the same amount of sleep as all adults — 7 to 9 hours each night. Getting enough sleep keeps you healthy and alert. Adequate sleep can also help reduce your risk of

falls, improve your overall mental wellbeing, and have many other benefits.

3. Older adults can’t learn new things.

Not true! Older adults still have the ability to learn new things, create new memories, and improve their performance in a variety of skills. While aging does often come with changes in thinking, many cognitive changes are positive, such as having more knowledge and insight from a lifetime of experiences. older woman playing the pianoTrying and learning new skills may even improve cognitive abilities. For example, one study found that older adults who learned quilting or digital photography had improved memory. Seeking out new social connections with others and engaging in social activities, such as a dance class or book club, can keep your brain active and may also boost your cognitive health.

4. It is inevitable that older people will get dementia.

Dementia is not a normal part of aging. Although the risk of dementia grows as people get older, it is not inevitable, and many people live into their 90s and beyond without the significant declines in thinking and behavior that characterize dementia. Occasionally forgetting an appointment or losing your keys are typical signs of mild forgetfulness, which is very common in normal aging. Nevertheless, you should talk with a doctor if you have serious concerns about your memory and thinking, or notice changes in your behavior and personality. These problems can have a range of different causes, some of which are treatable or reversible. Finding the cause is important for determining best next steps.

5. Older adults should take it easy and avoid exercise so they don’t get injured.

As you age, you may think exercise could do more harm than good, especially if you have a chronic condition.

However, studies show that you have a lot more to gain by being active — and a lot to lose by sitting too much. Often, AGING>> page 33

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APRIL 2022 MHL 31

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

Alta Mira II

Menomonee Falls - 55+

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

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

Bell Tower Place

Franklin - 55+

414-254-8410

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

Cedar Glen

Wawautosa - 55+

262-719-3884

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

Income restrictions apply.

Granville Heights

Milwaukee - 55+

414-357-6740

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

High Grove

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

Crest View*

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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

AGING<<31 inactivity is more to blame than age when older people lose the ability to do things on their own. Almost anyone, at any age and with most health conditions, can participate in some type of physical activity. In fact, physical activity may help manage some chronic conditions. Exercise and physical activity are not only great for your mental and physical health, but can help keep you independent as you age. Tai Chi and similar mind and body movement practices have been shown to improve balance and stability in older adults and this can help maintain independence and prevent future falls.

6. If a family member has Alzheimer’s disease, I will have it, too.

A person’s chance of having Alzheimer’s disease may be higher if he or she has a family history of dementia because there are some genes that we know increase risk.

However, having a parent with Alzheimer’s does not necessarily mean that someone will develop the disease. Learn about your family health history and talk with your doctor about your concerns.

Environmental and lifestyle factors, such as exercise, diet, exposure to pollutants, and smoking also may affect a person’s risk for Alzheimer’s. While you cannot control the genes you inherited, you can take steps to stay healthy as you age, such as getting regular exercise, controlling high blood pressure, and not smoking.

7. Now that I am older, I will have to give up driving.

As the U.S. population ages, the number of licensed older adults on the road will continue to increase. The Federal Highway Administration (FHWA) recorded a record-high 221.7 million licensed drivers in the U.S. in 2016, including 41.7 million — or almost one in five — who are 65 years or older. Older woman in her car backing out of a parking spotNatural changes can occur with age that may affect a person’s ability to drive, like having slower response speed, diminished vision or hearing, and reduced strength or mobility. The question of when it is time to limit or stop driving should not be about age, rather, it should be about one’s ability to drive safely. These questions may help you determine if you or a loved one needs to limit or stop driving. Talk with your doctor if you have any concerns about your health and driving.

8. Only women need to worry about osteoporosis.

Although osteoporosis is more common in women, this disease still affects many men and could be underdiagnosed. While men may not be as likely to have osteoporosis because they start with more bone density than women, one in five men over the age of 50 will have an osteoporosis-related fracture. By age 65 or 70, men and women lose bone mass at the same rate.

Many of the things that put men at risk are the same as those for women, including family history, not enough calcium or vitamin D, and too little exercise. Low levels of testosterone, too much alcohol, taking certain drugs, and smoking are other risk factors.

9. I’m “too old” to quit smoking.

It doesn’t matter how old you are or how long you have been smoking, quitting at any time improves your health. Smokers who quit have fewer illnesses such as colds and the flu, lower rates of bronchitis and pneumonia, and an overall better feeling of well-being.

The benefits of quitting are almost immediate. Within a few hours, the carbon monoxide level in your blood begins to decline and, in a few weeks, your circulation improves, and your lung function increases. Smoking causes an immediate and long term rise in your heart rate and blood pressure, but quitting can lead to a lowering of heart rate and blood pressure over time. Quitting smoking will also lower your risk of cancer, heart attack, stroke, and lung disease. Quitting will also reduce secondhand smoke exposure to other family members or caregivers in the home. It is never too late to reap the benefits of quitting smoking and setting a healthy example for your children and grandchildren.

10. My blood pressure has lowered or returned to normal, so I can stop taking my medication.

High blood pressure is a very common problem for older adults — especially those in their 80s and 90s — and can lead to serious health problems if not treated properly. If you take high blood pressure medicine and your blood pressure goes down, it means the medicine and any lifestyle changes you have made are working.

However, it is very important to continue your treatment and activities long-term. If you stop taking your medicine, your blood pressure could rise again, increasing your risk for health problems like stroke and kidney disease. Talk with your doctor about possibilities for safely changing or stopping your medication.

Emotional Benefits of Exercise Why Is Physical Activity Important? ]Exercise and physical activity are good for just about everyone, including older adults. No matter your health and physical abilities, you can gain a lot by staying active. In fact, studies show that “taking it easy” is risky. Often, inactivity is more to blame than age when older people lose the ability to do things on their own. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

APRIL 2022 MHL 33

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tips for touring a senior living community How to Find Your New Home When you or a loved decide to downsize and move into an assisted living community or independent living apartment , it’s not just about safety or healthcare; it’s also about finding your new home. A place where you feel happy and comfortable!

The transition into a retirement community is a major life decision. That’s why it is best to visit several different senior living communities. Look for quality, safety, and most importantly – a great reputation. Read the community’s online reviews.

Though it’s tempting to choose a community that’s closest to your current home

or possibly the most affordable option, don’t settle if you think there may be better options that can meet your current and future healthcare needs.

6 Tips for Touring Senior Communities After you’ve decided what communities you’ll be visiting, here are a few tips to keep in mind during your tour: 1) Ask questions. Don’t be afraid to ask a lot of questions, even if they seem unnecessary in the moment. Tour guides should be willing and happy to answer all questions that may arise. Ask what kind of meal plans are available and if the kitchen takes special requests for dietary requirements. Inquire when visitors are allowed and if overnight accommodations can be provided for them. Learn about the community’s social activities and whether transportation is provided to off-campus appointments and events.

2) Find reviews or feedback from residents. During your tour, make sure to talk to residents and ask how they feel about living in the community. Or, look for reviews of the community on the internet to see what others are saying.

3) Enjoy a meal. The food should taste great! Quality of food is important to your overall health and happiness; so if possible, join the residents for a meal. Find out if you can order items other than what is being offered, and if the kitchen takes note of special dietary restrictions or food allergies.

4) Observe the state of the building and grounds. Note how well-maintained the parking lots, walkways and landscaping are as you’re walking into the building.

There should also be some outdoor areas for residents to gather and enjoy the fresh air. Once inside, pay attention to how clean the hallways and communal areas are.

The senior community should smell fresh and be as dust-free as possible. Again, the best way to get an accurate “feel” for the community is to visit on an off-day; not during an open house.

5) Meet the staff and residents. While on your tour, talk with staff members as well as the residents. Take note of their attitudes; are they friendly, courteous, and seem happy to be there? Do the residents look like they are engaged and energized? The happiness of current residents can speak volumes about the community.

6) Go with your gut. If it seems difficult to make a final decision, remember to trust your instincts. Did it seem like you would be happier at one place over the other? Did you like the décor better, or were the staff slightly more welcoming at a certain community? In the end, it’s important to go with where you feel you’ll be most comfortable in the years to come.

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

APRIL 2022 MHL 35

36 MHL JANUARY 2022

keep socializing wITH A HEARING AID Do you or someone you love avoid social situations due to hearing loss?

Many people choose not to engage in social activities because they are embarrassed by their hearing loss. Some folks who cannot understand what others are saying, especially in situations with significant background noise, would rather avoid those situations than have to ask others to repeat themselves. This starts the process of social isolation and can contribute to loneliness depression.

Hearing loss is one of the most common disabilities as we get older.

The loss of hearing due to age is called Presbycusis. This type of hearing loss generally occurs gradually and many people feel they hear “just fine” when in fact, they have a significant loss of hearing sensitivity that affects their social interactions and quality of life.

One sign of hearing loss is when people say that they “hear someone talking but they cannot understand what is being said”.

This type of comment is typical of someone who is losing their high frequency hearing due to ageing process.

When we lose hearing due to age, it is common for high frequencies to be affected first. Since many consonants in the English language are high frequency sounds, the inability of someone to hear these particular sounds interferes with speech understanding. Low frequency sounds are where vowels are located in our language and the power from our speech is low frequency power.

Oftentimes speak louder to someone with a hearing loss won’t make things more understandable because the low frequency vowels just get louder and mask the high frequency consonants.

What can you do?

This first step is to identify the problem. Get your hearing evaluated by an Audiologist. Audiologists are trained to identify and manage hearing loss. Management of hearing loss may include referral to an Ear, Nose, and Throat Physician commonly known as an Otolaryngologist. Once any medical issues are resolved, hearing aid amplification may be an option.

Hearing aid amplification is an excellent option for someone with hearing loss due to age.

As we gradually lose our hearing, our brain will “re-wire” itself to make maximum use of the sound it is

provided by our ears. We actually hear with our brains, our ears are just the way the sound gets in. Over time, it is difficult for some to notice or admit that they are not hearing well anymore.

Once hearing aids are fit, the brain will need to “re-wire” itself again to adjust to the sounds that have been missing for quite some time. This process can take up to 6 months. Most folks will notice significant improvement with-in the first 30 days.

Sometimes people are not comfortable with the cosmetic appearance of hearing aid amplification. That has changed with the invention of “open-fit or thin-tube” fittings today. Cosmetic problems are easily overcome today. There are 2 styles of hearing aids that are nearly invisible when worn.

Today’s hearing aids are sophisticated electronic devices. The overwhelming majority of hearing aids dispensed today are digital hearing aids that allow for significant adjustment to meet the user’s sound quality concerns. Digital hearing aids are a huge advantage compared to analog hearing aids of the past.

Today’s hearing aids can have different settings for different environments, can be completely automatic, can have remote controls that allow for user adjustments, and can be connected via Bluetooth technology to Televisions and Telephones. Some hearing aids also have re-chargeable batteries and actually communicate with each other to provide the best sound to the user in varying listening environments.

One of the most important factors in determining hearing aid success is matching the correct set of hearing aids with an individual’s hearing loss and lifestyle. Digital hearing aids that are the wrong style or technology for a particular hearing loss will still perform poorly.

It is vital that your level of hearing aid technology and lifestyle match your hearing loss to get the maximum benefit.

Audiologists are the most highly trained individuals to perform these services.

Yes, hearing loss can lead to social isolation. But, there are remedies for hearing loss that work well and can bring your social interactions back to life. Do not let your hearing loss affect your quality of life anymore!

This article was written by Dr. Douglas Kloss, Audiologist at Midwest Audiology Center, LLC, 4818 S. 76th

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Oak Park Place offers Assisted Living and Memory Care with all the features you expect in a place to call home.

Individualized services, life-enhancing amenities, and compassionate, professional staff are the foundation of all we do.

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

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APRIL 2022 MHL 37

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38 MHL APRIL 2022

rest and restore GETTING A BETTER NIGHT SLEEP About Sleep We all look forward to a good night’s sleep. Sleep allows our body to rest and to restore its energy levels. Without enough restful sleep, not only can we become grumpy and irritable, but also inattentive and more prone to accidents.

Like food and water, adequate sleep is essential to good health and quality of life.

Two Types of Sleep There are two types of sleep: nonrapid eye movement -- or NREM sleep -- and rapid eye movement -- or REM sleep. NREM sleep includes four stages, ranging from light to deep sleep. Then we go into REM sleep, the most active stage of sleep when dreaming often occurs. During REM sleep, the eyes move back and forth beneath the eyelids and muscles become immobile. We cycle through the NREM-REM stages of sleep approximately every 90 minutes.

How Sleep is Regulated Researchers believe that two body systems -- the sleep-wake process and our circadian biologic clock -- regulate our sleep. They program our bodies to feel sleepy at night and awake during the day.

The sleep-wake process works by balancing the amount of sleep a person needs based on the time spent awake.

Our circadian biologic clock is a 24hour body rhythm affected by sunlight.

It regulates hormones such as melatonin, which is secreted during the night and promotes sleep, and other processes like body temperature. Sleeping at a time that is in sync with this rhythm is important for healthy sleep.

Diagram of changes in sleep patterns as we age. - Click to enlarge in new window.

Sleep Needs, Patterns Change With Age Sleep needs change over a person’s lifetime. Children and adolescents need more sleep than adults. Interestingly, older adults need about the same amount of sleep as younger adults -- seven to nine hours of sleep per night.

Unfortunately, many older adults often get less sleep than they need. One reason is that they often have more

trouble falling asleep. A study of adults over 65 found that 13 percent of men and 36 percent of women take more than 30 minutes to fall asleep.

Also, older people often sleep less deeply and wake up more often throughout the night, which may be why they may nap more often during the daytime.

Nighttime sleep schedules may change with age too. Many older adults tend to get sleepier earlier in the evening and awaken earlier in the morning.

Why These Changes There are many possible explanations for these changes. Older adults may produce and secrete less melatonin, the hormone that promotes sleep. They may also be more sensitive to -- and may awaken because of -- changes in their environment, such as noise.

Older adults may also have other medical and psychiatric problems that can affect their nighttime sleep. Researchers have noted that people without major medical or psychiatric illnesses report better sleep.

Poor Sleep Can Lead to Problems Not sleeping well can lead to a number of problems. Older adults who have poor nighttime sleep are more likely to have depressed mood, attention and memory problems, excessive daytime sleepiness, more nighttime falls, and use more over-the-counter or prescription sleep aids. Poor sleep is also associated with a poorer quality of life.

Many people believe that poor sleep is a normal part of aging, but it is not.

In fact, many healthy older adults report few or no sleep problems. Sleep patterns change as we age, but disturbed sleep and waking up tired every day are not part of normal aging. If you are having trouble sleeping, see your doctor or a sleep specialist. There are treatments that can help.

Treating Sleep Disorders Once You’ve Been Evaluated Based on your sleep evaluation, your doctor or sleep specialist may recommend individual treatment options. It is important to remember that there are effective treatments for most sleep dis-

orders.

If you are diagnosed with a sleep disorder, your doctor may suggest specific treatments. You should ask for information to find out more about your condition and ways to improve your sleep.

Therapies You may want to try limiting excessive noise and/or light in your sleep environment.

Or, you could limit the time spent in bed while not sleeping, and use bright lights to help with circadian rhythm problems. Circadian rhythm is our 24-hour internal body clock that is affected by sunlight.

Relaxation techniques also may be helpful in reducing physical and emotional tensions that can interfere with sleep.

There are also cognitive therapies aimed at changing attitudes and concerns people may have about insomnia and not being able to sleep well.

Some specialists believe medications also can be useful early in your treatment, and if necessary, you can use them from time to time if you have trouble falling asleep.

Treating Sleep Apnea People who are diagnosed with sleep apnea should try to lose weight if possible, but often they may need other treatments as well. Adjusting your body position during the night may benefit you if you experience sleep apnea more often when you lie on your back.

The CPAP. The most effective and popular treatment for sleep apnea is nasal continuous positive airway pressure, or CPAP. This device keeps your air passages open by supplying a steady stream of air pressure through your nose while you sleep. To use the CPAP, the patient puts on a small mask that fits around the nose. Air pressure is delivered to the mask from a small, quiet air pump that sits at the bedside. The patient not only wears the mask at night but also during naps, since obstructions can occur during these times as well.

Dental Devices. If you have a mild case of sleep apnea, sometimes a dental device or appliance can be helpful.

Surgery. If your condition is more severe and you don’t tolerate other treatments, your doctor may suggest surgery to increase the airway size in the mouth and throat. One common surgical method removes excess tissue from the back of the throat.

Treating Movement Disorders Very often, people who suffer from movement disorders during sleep such as restless legs syndrome or periodic limb movement disorder are successfully treated with the same medications used for Parkinson’s disease. People with restless legs

syndrome often have low levels of iron in their blood. In such cases doctors often prescribe supplements.Treating REM Behavior Disorder Medications can also treat people with REM behavior disorder. If there are reports of dangerous activities such as hitting or running during these episodes, it may be necessary to make changes to the person’s sleeping area to protect sufferers and their bed partners from injury.

Getting a Good Night’s Sleep A good night’s sleep can make a big difference in how you feel. Here are some suggestions to help you.

Follow a regular schedule. Go to sleep and wake up at the same time, even on weekends. Sticking to a regular bedtime and wake time schedule helps keep you in sync with your body’s circadian clock, a 24-hour internal rhythm affected by sunlight.

Try not to nap too much during the day. You might be less sleepy at night.

Try to exercise at regular times each day. Exercising regularly improves the quality of your nighttime sleep and helps you sleep more soundly. Try to finish your workout at least three hours before bedtime.

Try to get some natural light in the afternoon each day.

Be careful about what you eat. Don’t drink beverages with caffeine late in the day. Caffeine is a stimulant and can keep you awake. Also, if you like a snack before bed, a warm beverage and a few crackers may help.

Don’t drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep. Smoking is dangerous for many reasons, including the hazard of falling asleep with a lit cigarette. Also, the nicotine in cigarettes is a stimulant.

Create a safe and comfortable place to sleep. Make sure there are locks on all doors and smoke alarms on each floor. A lamp that’s easy to turn on and a phone by your bed may be helpful. The room should be dark, well ventilated, and as quiet as possible.

Develop a bedtime routine. Do the same things each night to tell your body that it’s time to wind down. Some people watch the evening news, read a book, or soak in a warm bath.

Use your bedroom only for sleeping. After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not drowsy, get out of bed.

When you get sleepy, go back to bed.

Try not to worry about your sleep. Some people find that playing mental games is helpful. For example, think black -- a black cat on a black velvet pillow on a black corduroy sofa, etc. Or, tell yourself it’s five minutes before you have to get up and you’re just trying to get a few extra winks.

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SENIOR LIVING INDEPENDENT LIVING | ASSISTED LIVING (RCAC) | MEMORY CARE (CBRF) Care-Free Living

Live a comfortable, independent lifestyle as you enjoy the company of friends and neighbors who have also chosen to make The Waters their home! You’ll quickly find your place in this exceptionally welcoming and active community where everyone is invited around the dining room table. You’ll have fun, share events, time together and life stories!

Assisted Living (RCAC)

Residents can age in place and THRIVE where they are with access to Health Care Services (wellness checks, care coordination, medication management, shower assistance, etc.) as determined through a Nursing Assessment. You can rest easy and thrive as you enjoy the convenience of remaining in your beautiful apartment, as your needs change.

Memory Care (CBRF)

Our memory care program is designed to celebrate the life story of your loved one so that they can bloom where they are in their journey. Enjoy peace of mind knowing that our care teams are on-site at all times ensuring your loved one is treated with the respect, dignity and compassionate care they deserve. Our health and wellbeing professionals work closely with our residents and their families to ensure personalized attention to specific care needs, as well as looking ahead to properly accommodate for any changing needs.

Rest Easy, You’ll Be Safe & Secure

The Waters of Oak Creek has an excellent health and safety record, giving you peace of mind. Experience the safety and security of on-site health services while remaining in your beautiful apartment home! Our team will ensure that every step before and after the move-in process is handled safely, conveniently, and comfortably.

Contact Ashley for a personal tour or consultation 4 1 4 - 5 7 4 - 0 9 0 0 | A M E N O M I N E E @ T H E WAT E R S . C O M 8000 S. MARKET ST., OAK CREEK, WI 53154 | THEWATERS.COM

MEADE<<page 21 of hidden matter in the psyche of each person which, if brought into conscious awareness, turns out to be what truly matters when the world turns dark. In the other words, something meaningful is trying to emerge from the very confusions and conflicts inside each person’s psyche or soul.

The emergence metaphor continues when the mud of creation is handled by someone at the surface; it becomes activated and begins to grow and spread. In these troubled times, when darkness has fallen over the earth, each of us are potential earth divers. If we would descend into our own psyches, we would find something to bring from unconsciousness into conscious awareness. In that sense, we each have something to offer that can spread in its own way and contribute to bringing things back together again.

Another important aspect of Earth Diver stories occurs where the animals who take on the mission of diving into darkness are not themselves heroic. They possess no supernatural powers and even those who succeed only manage to bring up a bit of the mud of creation. In other words, helping creation to continue on earth is not a matter of willful heroics. In this time of upheaval and collapse, no one is required to save the world. Yet, we each are implicated in the process of diving down and bringing back our bit of the mud of creation, our contribution to ongoing creation on earth.

In some versions of the myth, the woman who fell from the sky was pregnant with twins intended to assist in the continuing process of creation on Earth. Yet, it turns out that the twins are opposites, sometimes described as “good mind’ and “bad mind.” Whatever the good twin does to enhance life, the bad twin does the exact opposite; so that life on earth involves conflicting energies that can become intensified.

Eventually, the twins must face off against each other. At the point of almost losing, the good twin is encouraged by the voice of Mother Earth speaking directly to him, encouraging and reminding him of the importance of continuing creation.

Inspired and strengthened by the energy coming to him from below, the good twin wins the battle. Thus, creation can continue; but not even the best intentions or good deeds can cancel the opposing energies and darker thoughts of his twin from being part of the world.

At times on earth, the dynamic balance between light and dark falters. The darkness in the world grows and begins to shift things back towards the primal chaos at the beginning. During such a shift, the earth becomes plagued with an overshadowing of the light as the forces of arrogance and ignorance expand. There comes to be a darkening of the way that blocks the living path, a faltering of the dream of life ever trying to be born in the depths of each human soul.

In one sense, Earth Diver myths serve as warning tales about the dangers that can upset the entire world. On another level, they offer ways of understanding times like these when the troubles have already become so great as to be worldwide, and so deep as to be existential. On yet another level, Earth Diver stories become teaching tales intended to awaken, to inspire and to embolden each human soul.

Diving down to make conscious our deepest inner gifts shows how we must surrender to a path or a project that requires all our goodness and positive energies, while also bringing to light all the negatives and oppositions within us. In order to be fully alive, we must bring up our best and worst selves, as being tossed back and forth by extreme changes and conflicting issues serves to awaken the sleeping potentials in each person’s life.

In that sense, we either add to the growing darkness in the world or else become agents of creation and help bring back to consciousness the essential life forces and the healing energies that have become lost. In that kind of consciousness making process, we rejoin creation. We learn again how to serve the Earth, which is secretly trying to inspire and embolden us to become part of a radical transformation in which the earth revives and the world renews itself again.

Michael Meade Mosaic Voices ©April2022 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.

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a heart healthy lifestyle

Physical activity is an important part of a heart healthy lifestyle. To get started and stay active, make physical activity part of your daily routine, keep track of your progress, be active and safe, and talk to your doctor if you have a chronic (ongoing) health condition.

For more information on starting and staying active, see the Department of Health and Human Services’ “2008 Physical Activity Guidelines for Americans.” external link The National Heart, Lung, and Blood Institute’s “Your Guide to Physical Activity and Your Heart” also has helpful information.

Make Physical Activity Part of Your Daily Routine You don’t have to become a marathon runner to get all of the benefits of physical activity. Do activities that you enjoy, and make them part of your daily routine.

If you haven’t been active for a while, start low and build slow. Many people like to start with walking and slowly increase their time and distance. You also can take other steps to make physical activity part of your routine.

Personalize the Benefits People value different things. Some people may highly value the health benefits from physical activity. Others want to be active because they enjoy recreational activities or they want to look better or sleep better.

Some people want to be active because it helps them lose weight or it gives them a chance to spend time with friends. Identify which physical activity benefits you value. This will help you personalize the benefits of physical activity.

42 MHL APRIL 2022

Be Active With Friends and Family Friends and family can help you stay active. For example, go for a hike with a friend. Take dancing lessons with your spouse, or play ball with your child. The possibilities are endless.

Make Everyday Activities More Active You can make your daily routine more active. For example, take the stairs instead of the elevator. Instead of sending e-mails, walk down the hall to a coworker’s office.

Rake the leaves instead of using a leaf blower.

Reward Yourself With Time for Physical Activity Sometimes, going for a bike ride or a long walk relieves stress after a long day.

Think of physical activity as a special time to refresh your body and mind.

Keep Track of Your Progress Consider keeping a log of your activity. A log can help you track your progress.

Many people like to wear a pedometer (a small device that counts your steps) to track how much they walk every day. These tools can help you set goals and stay motivated.

Be Active and Safe Physical activity is safe for almost everyone. You can take steps to make sure it’s safe for you too.

Be active on a regular basis to raise your fitness level.

Do activities that fit your health goals and fitness level. Start low and slowly increase your activity level over time. As your fitness improves, you will be able to do physical activities for longer periods and with more intensity.

Spread out your activity over the week and vary the types of activity you do.

Use the right gear and equipment to protect yourself. For example, use bicycle helmets, elbow and knee pads, and goggles.

Be active in safe environments. Pick well-lit and well-maintained places that are clearly separated from car traffic.

Follow safety rules and policies, such as always wearing a helmet when biking.

Make sensible choices about when, where, and how to be active. Consider weather conditions, such as how hot or cold it is, and change your plans as needed.

Talk to Your Doctor if Needed Healthy people who don’t have heart problems don’t need to check with a doctor before beginning moderate-intensity activities.

If you have a heart problem or chronic disease, such as heart disease, diabetes, or high blood pressure, talk to your doctor about what types of physical activity are safe for you.

You also should talk to your doctor about safe physical activities if you have symptoms such as chest pain or dizziness.

brain health

Taking care of your physical health may help your cognitive health Cognitive health—the ability to clearly think, learn, and remember—is an important component of brain health. Others include: motor function—how well you make and control movements emotional function—how well you interpret and respond to emotions sensory function—how well you feel and respond to sensations of touch, including pressure, pain, and temperature This guide focuses on cognitive health and what you can do to help maintain it.

The following steps can help you function every day and stay independent—and they have been linked to cognitive health, too.

Take Care of Your Health Taking care of your physical health may help your cognitive health. You can: Get recommended health screenings.

Manage chronic health problems like diabetes, high blood pressure, depression,

and high cholesterol.

Consult with your healthcare provider about the medicines you take and possible side effects on memory, sleep, and brain function.

Reduce risk for brain injuries due to falls and other accidents.

Limit use of alcohol (some medicines can be dangerous when mixed with alcohol).

Quit smoking, if you smoke.

Get enough sleep, generally 7-8 hours each night.

Eat Healthy Foods Married couple sharing a salad.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.

In general, a healthy diet consists of fruits and vegetables; whole grains; lean meats, fish, and poultry; and low–fat or non–fat 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 mild cognitive impairment.

Researchers have developed and are testing another diet, called MIND, a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. One study suggests that MIND may affect the risk of Alzheimer’s disease.

For more information about nutrition for older adults, see What’s On Your Plate?

Smart Food Choices for Healthy Aging.

Be Physically Active 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 diseases perk up your mood and reduce depression Studies link ongoing physical activity with benefits for the brain, too. In one study, exercise stimulated the human brain’s ability to maintain old network connections and make new ones that are vital to cognitive health. Other studies have shown that exercise increased the size of a brain structure important to memory and learning, HEALTH>>page 47

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GUT<<page 7 conditions like irritable bowel syndrome (IBS).

Potatoes Potatoes are often dismissed as a healthy food option because they are high in starchy carbs, but in reality, they’re full of important nutrients — especially when it comes to gut health.

Digestive health dietitian Jenna Volpe RD, LD, is a big fan of potatoes for gut health. Not only are they inexpensive, easy to digest and versatile in cooking, but “they contain resistant starch, which is a special type of prebiotic that helps feed lactobacillus and other probiotic microbes in the gut.”

Onions and Garlic If you’ve spent any time in the kitchen lately cooking up your favorite dishes, you’ve probably used some onions and garlic. Onions and garlic are part of that family of prebiotic foods that have inulin, which is beneficial for your gut, per the Cleveland Clinic.

Most people can benefit from adding foods with inulin to their diet, according to August 2021 research in ​BMJ Neurogastroenterology​.

Mushrooms Mushrooms are super trendy right now and for good reason. They are incredibly versatile as an ingredient in multiple cuisines, and they can even serve as a plantbased meat substitute.

Many dietitians recommend eating mushrooms for gut health. “Mushrooms have beta-glucan, a type of fiber that supports the immune system,” says Jean LaMantia, RD. Beta-glucan fiber is another type of carb that feeds probiotic bacteria in the gut, most notably lactobacillus and bifidobacteria, according to a November 2018 review in ​The Journal of Nutritional Biochemistry​.

Oats Oats are another source of gut-healthy fiber. “My favorite carb for gut health would have to be oats,” dietitian Bethany Keith tells LIVESTRONG.com. “Oats have prebiotic fiber called beta-glucan that feed the healthy bacteria in your gut.”

Oats are often touted for their beneficial effects on lowering cholesterol, but thanks to the beta-glucan fiber, they are also great for gut health — making them a solid choice for accomplishing multiple health goals.

If you want the most fiber benefits from your oats, it’s probably best to eat your oats as opposed to drinking oat milk, Keith says. That’s because some of the fiber is lost during the production of oat milk.

Apples Your head may not go straight to fruit when you think of gut-healthy carbs, but you can get those benefits from nature’s sweet treats too.

“One of my go-to snacks for gut health is apples,” says Allison Herries, RD. “Not only are apples delicious, but they also contain a type of soluble fiber known as pectin. Pectin acts as a food source for the good bacteria in our gut to help maintain healthy digestion.”

Pectin is a type of gel-like starch or fiber that has been shown to have antioxidant and anti-tumor properties, according to the Cleveland Clinic. It can also protect your intestinal lining, decrease your risk for bacterial diseases and improve bacterial diversity in your gut (a marker of good gut health).

And when you’re eating your apples, keep the skins on to get the most gut health benefits, Herries says. “The skin of the apple has the highest amount of pectin.”

Bananas Bananas get a big endorsement for promoting good gut health all around. “Bananas are a source of prebiotics which feeds the good bacteria in your gut and help you maintain a healthy digestive system,” says Elysia Cartlidge, RD. Kristin Draayer, RD, also recommends bananas for gut health, especially if some of the highly fermentable foods, like onions and garlic, cause you to feel gassy and bloated. “The fibers found in bananas are slowly fermented in your gut and are usually better tolerated, so you get the benefit without the discomfort,” she says.

Green bananas are not typically mentioned as a nutritious option for gut health, but Elizabeth Ward, RD, highly recommends them. “They actually have more resistant starch than their yellow counterparts. Resistant starch is a type of carb that feeds gut bacteria and promotes gut health and overall health.”

Kefir Dairy foods might not come to mind when thinking about carbs, but foods like kefir can have up to 13 grams of carbs per serving. On top of that, kefir has live and active probiotic cultures, which have gut health benefits.

Kefir is typically made from dairy milk (though you can now find dairy-free kefir at the grocery store), and it goes through a process of fermentation, which allows the natural bacteria to feed on the starch and sugar in the food, according to Harvard Health Publishing. This ultimately promotes the growth of beneficial enzymes.

“Kefir is an excellent source of probiotics, which have been shown to reduce inflammation and help with digestion,” says Kristi Ruth, RD. Quinoa Quinoa is still a darling of the food world and it’s staying power is attributed to GUT>>page 47

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VISION<<page 11 lupus, psoriasis, Parkinson’s disease, chemical burns, thyroid disease, eyelid position or closure problems, and prescription and over-the-counter drugs. Hormonal changes—as with pregnancy, menopause and hormone replacement therapy—may also cause dry eyes. For most people, dry eye disease is uncomfortable but not vision-threatening. Sometimes, however, a faulty or diminished tear film can affect the cornea’s focusing ability and increase the risk of eye infections. “Dry eyes are usually a life-long condition that can be controlled, but rarely cured. If frequent use of artificial tears does not halt discomfort, you may be a candidate for two other options: a five-minute office procedure that places tiny silicone plugs into the drain openings at the corner of the eye to eliminate tear loss and retain moisture; or prescription eye drops (like Restasis or Xiidra) that attack the underlying inflammation behind dry eye disease and not just the symptoms,” explains Freedman. He adds, “Don’t suffer in silence. Talk to your gynecologist, doctor, and/or eye care specialist if you think HRT or other medications or conditions are affecting your vision. They can evaluate and address your concerns so that you can experience tears of joy rather than pain.”

Infections, Abrasions and Injuries In their daily clinical practice, the doctors at Eye Care Specialists see countless patients with eye infections, abrasions and injuries. “It’s rewarding to help someone re-sharpen their focus. What’s frustrating, however, is if the problem didn’t have to happen in the first place. For example, I’ll see men with minor to serious eye injuries because they did not wear proper eye protection when doing sports, hobbies or handyman projects. A simple pair of safety glasses or goggles could have saved them time, money and suffering,” notes Rhode. Ferguson adds, “But, for women, we’ll sometimes see vision-threatening issues caused by something you may not expect . . . cosmetics. Many eye makeup-related dangers (like infections and abrasions) can be avoided by following simple common sense precautions. One analogy I like to use is that you most likely wouldn’t want to shake someone’s hand after watching them sneeze into it, so why would you want to take their mascara wand or eye shadow and wipe the same bacteria around your eye?” In addition to the “no-sharing” rule, Paskowitz recommends following safe storage, use and replacement precautions for eye makeup. This includes always washing your hands prior to application, insisting on the use of disposable applicators when trying makeup at a store or salon, never sleeping in makeup, never putting mascara on while driving, keeping makeup containers out of the sun and heat, carrying makeup in frequently replaced plastic zip lock bags, and discarding any product that causes an allergic reaction or infection.

How Women Can Protect Their Vision to Maintain Independence & Quality of Life “Scheduling regular comprehensive dilated eye exams is the best way to protect your health, safety, and freedom to see, drive, cook, read, shop, visit, and enjoy life to the fullest,” advises Raciti. “During your appointment, ask your eye care specialist to review the risks and benefits of any applicable prevention and/or treatment options, including vision-related nutritional supplements. You should also be proactive in protecting your vision by always wearing sunglasses and hats with brims, avoiding smoking, and maintaining a healthy diet low in saturated fats and high in Omega 3s.”

Know the WARNING SIGNS According to Scheidt, “Poor vision or changes to your sight should not be dismissed. Have regular eye exams every two years and schedule an appointment right away if you notice concerns.”

These include: o Foggy, fuzzy or blurred vision o Sensitivity to light and glare o “Starbursts” around lights o Holding items closer to view o Needing brighter light to read o Fading or yellowing of colors o Difficulty judging stairs or curbs o Difficulty seeing to drive at night o Vision affects ability to do tasks o Vertical lines appear wavy o Dark or blind spots in vision o Glasses and prescription changes don’t improve your vision

FREE Booklets & Information Eye Care Specialists’ doctors have provided medical, surgical and laser treatment for virtually every eye condition to more than 185,000 people. They have also written a series of booklets on cataracts, glaucoma, AMD, and diabetic and dry eye disease.

Call 414-321-7035 for FREE copies or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Ave. They also offer detailed information about various eye concerns and their credentials at www.eyecarespecialists.net.

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GUT<<page 45

HEALTH<<page 43

its rather impressive nutrition profile. Quinoa is classified as a whole grain, and it’s also a complete protein which makes it a highly desirable choice for those eating a plant-based diet. It’s also gluten-free, which is ideal for people with Celiac disease or gluten intolerance or sensitivity.

“Quinoa is my favorite carb for gut health because of how versatile and easy it is to add to your diet, says Megan Byrd, RD. “It’s high in fiber, which helps keep your digestion regular. It also has a ton of prebiotics which help feed the good bacteria in your gut.”

Research on quinoa’s effect on gut health has shown that it is associated with an increase the growth of two specific types of good bacteria in the gut, Bifidobacterium and Collinsella​,​per October 2021 research in F ​ ood Science and Nutrition​.

Legumes Legumes are not one singular food, but a family of foods including beans, peas and lentils, to name a few. Legumes are notorious for being high in fiber, which naturally makes them a standout choice for gut health by dietitians.

Keeping the gut healthy requires eating the right types of fibers to stimulate the growth and diversity of good bacteria. “My favorite foods for gut health are ones that help produce butyrate, a short-chain fatty acid that helps support a balanced gut microbiome by feeding the good guys. It also helps reduce gut inflammation,” says Christina Lombardi, RD. For this benefit, she recommends foods like oats, apples and — you guessed it — legumes.

If legumes are new to your diet plan, start by adding them in slowly to keep any digestive issues like gas and bloating at bay.

Tips When Eating for Gut Health Because most gut-friendly carbs have a good amount of fiber, there are some things you should remember before eating more of them. ​Go slow​ — Always increase fiber slowly to avoid any digestive discomfort. The recommended daily amount of fiber is 28 grams to 35 grams per day for adults, according to the USDA 2020-2025 Dietary Guidelines for Americans. If you’re not getting this much right now, increase by a few grams each day until you get there. ​Stay hydrated​ — As you begin to eat more fiber, it’s always a good idea to drink more water as well to avoid constipation. ​Diversify​— Choose a wide variety of prebiotic and probiotic carbohydrate foods for the most benefit.

This piece origanally appeared on livestrong.com.

Aerobic exercise, such as brisk walking, is thought to be more beneficial to cognitive health than non-aerobic stretching and toning exercise. Studies are ongoing.

Woman exercising.

Federal guidelines recommend that all adults get at least 150 minutes of physical activity each week. Aim to move about 30 minutes on most days. Walking is a good start. You can also join programs that teach you to move safely and prevent falls, which can lead to brain and other injuries. Check with your healthcare provider if you haven’t been active and want to start a vigorous exercise program.

For more information, see Go4Life®, NIA’s exercise and physical activity campaign for older adults.

Keep Your Mind Active Being intellectually engaged may benefit the brain. People who engage in meaningful activities, like volunteering or hobbies, say they feel happier and healthier.

Learning new skills may improve your thinking ability, too. For example, one study found that older adults who learned quilting or digital photography had more memory improvement than those who only socialized or did less cognitively demanding activities.

Lots of activities can keep your mind active. For example, read books and magazines. Play games. Take or teach a class. Learn a new skill or hobby. Work or volunteer. These types of mentally stimulating activities have not been proven to prevent serious cognitive impairment or Alzheimer’s disease, but they can be fun!

Scientists think that such activities may protect the brain by establishing “cognitive reserve.” They may help the brain become more adaptable in some mental functions, so it can compensate for age–related brain changes and health conditions that affect the brain.

Formal cognitive training also seems to have benefits. In the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) trial, healthy adults 65 and older participated in 10 sessions of memory training, reasoning training, or processing–speed training. The sessions improved participants’ mental skills in the area in which they were trained. Most of these improvements persisted 10 years after the training was completed.

Be wary of claims that playing certain computer and online games can improve your memory and other types of thinking. Evidence to back up such claims is evolving. NIA and others are supporting research to determine if different types of cognitive training have lasting effects.

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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.