Modern Health and Living November 2020

MHL

NOVEMBER 2020 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

6 Online Activities for Seniors WISCONSIN FALL HIKES THAT OFFER PICTURE-PERFECT VIEWS 5 Healthy Trail Mix Recipes 2020 Influenza Shot

healthy aging edition A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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EDITORS NOTE November marks another birthday for me and I feel like I’m still in my twenties. I eat great and workout daily, but as father time comes each year I do try to stay up beat. Hi age 39, I’m ready for you.

This November is an election year among all the other things going on. STAY POSITIVE. Anxiety and stress is truly horrible for your health. Make sure you do what makes you happy. Balancing all those emotions is what gets us through hard times. Remember the goal in life is to have fun, right? So go out there and give as much effort to that as you do to everything else.

Winter is just around the corner and we all need to alter our health regimens accordingly. It can be so easy to stay in and rent a movie, over indulge in heavy, high calorie foods (Thanksgiving), exercise less. You can always make healthier, hearty foods (lots of cookbooks at the library or recipes on the Internet) and maybe you should try a new exercise regimen to keep you stimulated instead of the same old routine. Sometimes trying something new is exciting and I think that’s a good thing to do when it’s cold and dreary outside.

I’m very happy that you’ve joined us for another Healthy Aging edition! We have some informative articles on pain, eye care and many more health topics that will help you become more aware of the latest studies and new treatments that are being offered. For our Senior readers, we have articles on Healthy Aging.

After all, November is the month that these topics are nationally recognized. The holidays are sure to keep us all busy. Organizing, attending, participating in everything can make one a bit weary. If you get stressed over all the activity be prepared to set aside time to relax and take care of yourself. We would like to thank all the nice people who contributed to this issue as well as you, our readers, for continuing to stay in touch with us!

I hope you all get to spend time with your family this Thanksgiving.

Stay healthy! Happy Birthday Barry...

AmandaLewis

MHL

NOVEMBER 2020 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

november 2020

6 Online Activities for Seniors WISCONSIN FALL HIKES THAT OFFER PICTURE-PERFECT VIEWS 5 Healthy Trail Mix Recipes 2020 Influenza Shot

healthy againg edition

MHL STAFF staff

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A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

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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NOVEMBER 2020 MHL

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Experiencing blurry vision?

Eye MDs review possible causes

By Cheryl L. Dejewski “Blurriness in the center of your vision may be a sign of age-related macular degeneration or ‘AMD.’ This is a condition in which the macula, a tiny highly sensitive area of the retina responsible for central and detail vision, is damaged.

There are two forms of AMD. Both cause loss of central or straight-ahead vision (as needed for driving, reading, and recognizing faces) but, fortunately, not side vision,” explains Mark Freedman, MD, senior partner at Eye Care Specialists ophthalmology practice, where thousands of AMD patients are diagnosed and treated each year. “‘Dry’ AMD is more common (90% of cases), progresses slowly, and is caused by a thinning of macular tissue. Many dry AMD patients retain good sight throughout life; others may need to use magnifiers and aids. ‘Wet’ AMD is less common, can progress quickly, and is marked by the growth of abnormal new blood vessels under the macula, which leak fluid and blood causing blind spots and profound loss of central vision. The earlier wet AMD is detected, the better the chances of preserving vision. Without treatment, about 70% of wet AMD patients become legally blind within two years.”

Daniel Ferguson, MD, an eye care specialist who utilizes the latest advances in ophthalmology, explains, “If we detect dry AMD, we often recommend vitamin supplements, healthy omega fatty acid intake, sun protection, and avoidance of smoking, as measures to prevent or slow progression. If wet AMD is diagnosed, we review the risks, benefits and candidacy for injections of special medications (Avastin, Eyelea or Lucentis) that inhibit growth of the abnormal blood vessels that cause wet AMD.” He adds, “Although there are NO guarantees, we have seen remarkable results. With regu-

lar injections (about every 4-12 weeks), we are able to stop the progression of wet AMD in 90% of our patients and even have up to 30% gain improvement in vision.”

Blurriness in your central vision could also possibly be a sign of a cataract. “A cataract is the clouding of the natural lens located inside the eye behind the pupil.

This lens is made mostly of water and protein and works like a camera lens— focusing light onto the retina at the back of the eye to form the images you see. As you age, some of the protein may clump together and start to cloud an area of the lens. This is called a ‘cataract.’ As the clouding advances, it can blur and glare vision to the point of inhibiting day-today functioning. Depending on the type of cataract, the clouding may take years or just months to progress,” states Brett Rhode, MD, Head of Ophthalmology at Aurora Sinai Medical Center. “The only effective treatment is to make an opening in the eye, surgically remove the cloudy lens (cataract), and replace it with an intraocular lens implant (IOL) to once again focus light rays onto the retina. Acting like miniature internal contact lenses, IOLs not only provide sharper vision, but often improve sight to levels not seen in years.”

If you are a diabetic, blurred vision could be a complication of your disease.

“Of the more than 30 million Americans diagnosed with diabetes, up to 45 percent have some degree of diabetic retinopathy (damage to the sensitive retina in the back of the eye), which can lead to vision loss and blindness,” reports Daniel Paskowitz, MD, PhD, an ophthalmologist with credentials from Harvard and Johns Hopkins. He explains, “With diabetes, high blood sugar levels can weaken blood vessels in the eye, causing them VISION>>PAGE 47

NOVEMBER 2020 MHL

WISCONSIN FALL HIKES THAT OFFER PICTURE-PERFECT VIEWS Here’s a round-up of prime locations When fall in Wisconsin turns the landscape from vibrant green to a kaleidoscope of reds, oranges and yellows, it’s time to grab the camera or smartphone and start hiking. Here’s a round-up of prime locations –from the tops of bluffs to remote lakeshores –that are well worth the hike or climb.The reward at the end is a stunning view and a great photo to remember it.And once you get your photo, share your scenic vista with other fall hikers by uploading your image tothe Travel Wisconsin Fall Color Report.

Interstate Park: The Grandfather of Wisconsin ParksHead to the town of St. Croix Falls, whereInterstate State Parkstraddles the St. Croix National Scenic Riverway. Technically, the park exists in both Wisconsin and Minnesotabut we think our side is better.As Wisconsin’s oldest state park, people have been visiting since 1900.

Hike the Pothole, Summit Rock or River Bluff trailsfor the best views of the Dalles of the St. Croix. This steep-sided gorge was created after melted water from the Ice Age sculpted the riversideinto uniquely carved bluffs. At the observation deck from

Pothole or Summit Rock trails, the view looking southwest is of colorful trees, rock formations and water. Keep an eye out for the “old man.” We’re referring to theOld Man of the Dalles, a rock formation carved in the bluffsin the shape of an oldman’s face –it’s the Wisconsin version of Mount Rushmore.

Door County Coastal Highway: The Long and Winding Road In this case, the destination is worth the drive, rather than hike. Head all the way upthe Door County Peninsula!nearGill’s Rockon Highway 42. A Wisconsin Scenic Byway, this stretch of Highway 42 twists and turns like a snake, offering views of winding road and brilliant fall leaves. Photographers love this spot, especially in the fall because the road is dripping with a mixture of northern hardwood, aspen and oak tress, with a few pine trees sprinkled in for a touch of green. Northern end of Highway 42 in Door CountyPhoto courtesy of Door County Convention and Visitors Bureau Timm’s Hill: Where Hillis an UnderstatementHow about climbing to the top of Wisconsin for a view of fall color? Timm’s Hill in Ogemais Wisconsin’s highest geographical point. Sitting at 1,951.5 feet above sea level, you can see 30 miles out from the top. In order to get a view fromover the treetops, climb 88 steps to the top of an observation tower that sits on the hill. The trek is worth it because at this high altitude you’ll see surrounding glacial hills packed with vibrant trees below. To the north is Timm’s Lake and to the south you can see Placid Bass Lake and High point Village Resort. If you have a panoramic setting on your camera, you’ll want to use it here.

Rib Mountain: Pre-SkiViews Granite Peak in Rib Mountain State Park is Wisconsin’s largest downhill ski hill. And while Granite Peak is primarily known for its skiing, did you know itoffersfall color rides on its ski lift? Thatmeans amazing viewsand far less coats, hats, gloves, snow pantsand gear. The Granite Peak Fall Color Ski Comet Ridegives visitors a chance to sit back and enjoy the views of Wausaufrom the comfort of your own 700-foot elevated chair. When you get tothe top, hop off and take a hike around the park.

Parnell Observation Tower: A Real Vantage Point The Kettle Moraine State Forest, both north and south units, are popular for fall hiking and scenic drives. In the Northern Unit, a hike to the Parnell observation toweris the icingon the cake.Take the 3.5-mile Parnell tower trail loop to the highest point in the forest where a 60-foot observation towerawaits. At the top of the tower, you can see 25 miles out. Look southat farmland and rolling hills. Look north for a vast view of forests and glaciated hills in the distance. Look left and you’ll likely see someoneenjoying the same view as you.

PerrotState Park: Tall BluffsMeetFall VistasFor one of the most stunning views FALL>>PAGE 39

NOVEMBER 2020 MHL

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10 MHL JUNE 2020

Many dementias symptoms start out slowly and gradually get worse. The signs are 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. ness. Take of minorDECLINE? cuts and bruises Did you knowOF that more than 25 perWHAT KINDS TREATMENTS ARE AVAILABLE FOR care COGNITIVE to prevent infections. cent of adults 65 andnoolder diabe- but there are non-drug and drug treatments There is currently cure have for dementia at your feet. Take time to look at tes?

It’scan also estimated that more 20 of Look which help with slowing the than symptoms dementia. your feet every day early for any million adults can havehelp pre-diabetes, Brainolder stimulation slow the progression, especially in red the patches. disease.

Ask someone else to check your games, feet if meaning at high devel-or make a person think such as word Engagingthey’re in activities thatrisk are for creative you can’t.

If you have sores, blisters, oping the disease. matching, or learning new information are valuable as long as the person doesn’t get In mostbecause cases, ittype 2 difficult diabetes for (the frustrated is too them.breaks in the skin, infections, or buildup ofIsolation calluses,can seebea decreased foot doctor, called kind that most people who were not born Socialization is important to remain engaged. with visa podiatrist. with diabetes can be attending treated with its from familyhave), and friends, events, going to senior centers, or connecting Also, they remind us that it’s crucial some combination diet andorexercise with others through of Facebook Skype. that with diabetes have at andExercising insulin injections and/or medication.

30 minutes a day 5 times a week, people eating aliving healthy diet, and managing least three days’ worth of supplies on Of course, that’ssuch easier thanordone. chronic diseases as said diabetes high blood pressure can help slow the progreshand for testing and treating their diabeWhen sion. it comes to real life, helping an in case of an emergency. older personstress manage care routines can feel andtesenvironments.

Decrease withtheir familiar Stress doesn’t cause deFor more information about managlike a puzzle bought at atherummage sale: mentia, but can worsen symptoms. ing diabetes seniorFor loved one’s you’re never sure how and if all the piec- function, Medication may help improve mental mood,inoryour behavior. some, the life, helping seniors lead healthier lives es willdonepezil come together. drugs (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine general orofabout for yourself There areare some guidelines (Razadyne) helpful to delay that somecan of theinsymptoms mild tocaring moderate demenwhile caring for a loved one, call help, however. (Namenda), This list, from tia. Memantine maythe be Naprescribed for treatment of moderateplease to severe Home Instead Senior Care of Milwaukee tional Institute on Aging (NIA), offersantianxiety, and antipsychotics may be preAlzheimer’s Disease.

Antidepressants, some on how people with dia- anxiety, or hallucinations. scribedtips to treat depression, excessive betes can stay healthy: Find out your average blood glucose level. At least twice a year, get the A1C blood test. The result will show your average glucose level for the past 3 months.

Watch your blood pressure. Get your blood pressure checked often.

Check your cholesterol. At least once a year, get a blood test to check your cholesterol and triglyceride levels. High levels may increase your risk for heart problems.

Stop smoking. Smoking raises your risk for many health problems, including heart attack and stroke.

Have yearly eye exams. Finding and treating eye problems early may keep your eyes healthy.

Check your kidneys yearly. Diabetes can affect your kidneys. A urine and blood test will show if your kidneys are okay.

Get flu shots every year and the pneumonia vaccine. A yearly flu shot will help keep you healthy. If you’re over 65, make sure you have had the pneumonia vaccine. If you were younger than 65 when you had the pneumonia vaccine, you may need another one. Ask your doctor.

Care for your teeth and gums.

Brush your teeth and floss daily.

Have your teeth and gums checked twice a year by a dentist to avoid serious problems.

Protect your skin. Keep your skin clean and use skin softeners for dry-

WHEN DIABETES IS PART OF THE CARE PLAN

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EDITORS PICK PICK EDITORS

Eye Physician Associates is proud to provide the Greater Milwaukee area with innovative and compassionate eye care for over 80 years.

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How to Turn a Bottle of Turmeric Into 8 Anti-Inflammatory Meals, Snacks and Desserts

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Turmeric is touted and trending for its peppery notes and reported health benefits.

By Kelly Plowe, MS, RDN These tasty turmeric recipes help you sneak the healthy spice into your daily meal plan.

Turmeric is touted and trending for its peppery notes and reported health benefits.

While some of us are just becoming hip to the spice, it actually dates back centuries where it was first used in India and China to help treat an array of ailments, according to a November 2015 article in Critical Reviews in Food Science and Nutrition.

Present-day science shows that curcumin, the active compound in turmeric, may play a role in reducing inflammation and the risk of neurodegenerative diseases like Alzheimerâ&#x20AC;&#x2122;s, heart disease and more.

While the research is promising, there are limitations â&#x20AC;&#x201D; many studies are done on animals, not humans, and researchers often use supplements or extracts rather than the actual spice â&#x20AC;&#x201D; so more needs to be conducted.

Get in on the bold flavor and potential health benefits of this spice with these creative turmeric recipes.

Tip Curcumin is metabolized quickly and is therefore not well-absorbed in the body, which makes it difficult to reap the benefits. But piperine, a compound in black pepper, helps increase turmericâ&#x20AC;&#x2122;s bioavailability â&#x20AC;&#x201D; so, youâ&#x20AC;&#x2122;ll want to pair turmeric with black pepper to increase its absorption.

1. Middle Eastern Scramble Bowl With Pita Chips Middle Eastern Scramble Bowl with Pita Chips

Try this plant-based breakfast bowl with 18 grams of protein.

This may look like a bowl of scrambled eggs, but itâ&#x20AC;&#x2122;s trickery. Turmericâ&#x20AC;&#x2122;s potent golden color quickly transforms tofu into delicious scrambles that make for a protein-packed breakfast.

Chickpeas, sesame seeds, cherry tomatoes and spinach together, bring the Middle Eastern flavors. Despite being a plant-based dish, this recipe still manages to provide 18 grams of protein per serving.

Get the Middle Eastern Scramble Bowl With Pita Chips recipe and nutrition info here.

2. Turmeric Marinated Grilled Chicken Tenders Tumeric Marinated Grilled Chicken Tenders recipe Unlike most chicken tenders, these arenâ&#x20AC;&#x2122;t deep fried so theyâ&#x20AC;&#x2122;re lower in calories and saturated fat.

Barbecue chicken tenders are a thing of the past. Or, at least they will be once youâ&#x20AC;&#x2122;ve tried these chicken tenders marinated in an olive oil, lime juice, turmeric, garlic and curry powder mix. The creamy, lime-infused Greek yogurt dip balances the spiciness.

Chicken tenders tend to be high in saturated fat because theyâ&#x20AC;&#x2122;re coated and deep-fried but this grilled dish relies on actual spices â&#x20AC;&#x201D; like turmeric â&#x20AC;&#x201D; for flavor instead.

Get the Turmeric Marinated Grilled Chicken Tenders recipe and nutrition info here.

3. Spicy Gingered Carrot Fries TUMERIC>>PAGE 14

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TUMERIC<<PAGE 13

Spicy Gingered Carrot Fries recipes Ginger and turmeric add a spicy bite to these carrot fries.

This recipe is full of surprises. First, carrots are used in place of potatoes, adding a sweeter bite full of beta-carotene. And while fries are typically seasoned with salt (and maybe pepper), fresh ginger, cayenne and turmeric are used here instead.

The combination of seasonings brings a spicy yet bright bite to each fry. These spices also bring a hefty dose of antioxidants, as outlined in a September 2017 paper in Antioxidants.

Get the Spicy Gingered Carrot Fries recipe and nutrition info here.

4. No-Bake Golden Milk Cheesecake Bars No-Bake Golden Milk Cheesecake Bars This no-bake dessert is flavored with warm spices and is perfect for portion control.

If you love cheesecake, you’re going to drool over these vegan, turmeric-spiced bars. The first layer is a crunchy pecan crust, which is topped with a creamy cake made with cashews, maple syrup and coconut milk.

You’ll allow everything to set for at least three hours in the fridge or freezer — and done, a delicious turmeric dessert!

Get the No-Bake Golden Milk Cheesecake Bars recipe at Bakerita.

5. Turmeric Smoothie Turmeric Smoothie recipe This Turmeric Smoothie has 10 grams of filling fiber.

14 MHL NOVEMBER 2020

Image Credit: Sher Castellano/LIVESTRONG.com What better way to start the morning than with a glass of sweet and spicy citrus goodness? Comprised of five power foods — an orange, clementine, banana, flax seeds and turmeric — you’ll feel better as soon as you start sipping on this smoothie.

You’ll get 10 grams of filling fiber in each glass thanks to fruit and flax seeds, and you’ll exceed your daily vitamin C needs courtesy of the orange and clementine.

Get the Turmeric Smoothie recipe and nutrition info here.

6. Paleo Vegan Turmeric Jicama Poke Paleo Vegan Turmeric Jicama Poke You’ll get an impressive 9 grams of fiber in each vegan bowl.

In this recipe, jicama is used instead of tuna and turmeric brings fragrant spice and bright colors. With kale as the base in place of white rice, you’re getting vitamins A, C and K and a boost of beta-carotene.

The carb count here is lower than traditional poke bowls, and because it’s lower in calories and protein, too, we recommend enjoying the bowl as a side to a main entrée like fish or sushi rolls.

Get the Paleo Vegan Turmeric Jicama Poke recipe and nutrition info here.

7. Chana Masala Chana Masala recipe Chickpeas add fiber and protein to this popular curry dish.

Chana Masala is a warm Indian curry dish made up of a smorgasbord of spices like turmeric, ginger root, coriander, cumin, garam masala, paprika and black pepper.

Chana means chickpeas, which are the main source of protein and fiber here. The dish pairs well with rice or naan — both soak up the spicy sauce.

Get the Chana Masala recipe and nutrition info here.

8. Butter-Free Turmeric Popcorn Butter-Free Turmeric Popcorn Popcorn is a whole grain that is packed with antioxidants.

Image Credit: Ivan/ Adobe Stock Skip the store-bought bags of microwave popcorn, which tend to be higher in calories and sodium, and make it at home instead.

Popcorn is naturally healthy — it’s a whole grain and it’s high in phenolic acids, a type of antioxidant, as explained in a January 2019 analysis in Antioxidants. Take this perfect snack up a notch by adding turmeric and olive oil as this flavorful recipe calls for.

This article origianlly appeared on livestrong.com.

diet and lifestyle changes can reduce inflammation The other big contributor to inflammation? Stress and lack of exercise.

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

Inflammation is part of the bodyâ&#x20AC;&#x2122;s natural immune response to injury or illness.

However, when we donâ&#x20AC;&#x2122;t eat right, donâ&#x20AC;&#x2122;t get enough exercise and have too much stress, our body responds by triggering inflammation. This chronic (long-term) inflammation wears away at our body.

Early symptoms of chronic inflammation are subtle, vague and can go undetected for a long period of time: slightly fatigued, stiff joints, sensitive stomach. However, chronic inflammation slowly wages war on our tissues and organs. This day in and day out inflammation wears away at our body. Scientists now believe that chronic inflammation is THE underlying cause of major degenerative diseases such as coronary artery disease, diabetes, cancer, arthritis, Irritable Bowel disease, Crohnâ&#x20AC;&#x2122;s and Alzheimerâ&#x20AC;&#x2122;s.

We can controlâ&#x20AC;&#x201D;and even reverseâ&#x20AC;&#x201D;inflammation through a healthy, anti-inflammatory lifestyle.

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

Processed foods and refined carbohydrates Includes white flour products (breads, rolls, pasta, cereal), white rice, processed

white potato products such as instant mash potatoes and french fries. These high glycemic index foods stimulate inflammation.

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

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

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

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

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

Yoga, particularly Iyengar yoga, has been shown in clinical studies to reduce stress and improve a personâ&#x20AC;&#x2122;s mobility and sense of well-being. Iyengar yoga focuses on alignment and participants use props such as chairs, blocks and straps which allows everyone, regardless of age or mobility to do the poses safely and with maximum benefit. Recent studies of people with various types of arthritis have shown that regular Iyengar yoga practice helps reduce joint pain, improve joint flexibility and lower stress to promote better sleep.

I know firsthand how diet and lifestyle changes can reduce and even reverse chronic inflammation. After years of worsening inflammation, I was finally diagnosed with Crohnâ&#x20AC;&#x2122;s disease. Iâ&#x20AC;&#x2122;ve lived with debilitating gut and joint pain. After changing my diet and adopting a daily Iyengar yoga practice, I was able to get off all medications and be symptom free for more than 20 years. Thatâ&#x20AC;&#x2122;s why I started the Milwaukee Yoga Center, an Iyengar Yoga school and more recently opened the Blooming Lotus Bakery. The Blooming Lotus Bakery is the only bakery of its kind.

All products are free of grain, gluten, cane sugar, dairy, eggs, soy and yeast. We use nut and seed flours, organic golden flax meal, chia seed, coconut milk and organic coconut palm sugar. Our products are also whole plant, meaning we donâ&#x20AC;&#x2122;t use any oils. Every product in our bakery is delicious and fits an anti-inflammatory lifestyle.

Thereâ&#x20AC;&#x2122;s no reason to spend our lives feeling run over. I encourage everyone to make healthier choices and be proactive about their health.

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the Well Being Lifestyle

â&#x20AC;&#x153;An Ancient Medicine for Modern Timesâ&#x20AC;?

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Dr. William Dunbar, President of Midwest College

â&#x20AC;&#x153;An Ancient Medicine For Modern Timesâ&#x20AC;?

Earn an accredited Masterâ&#x20AC;&#x2122;s Degree in Oriental Medicine wth a Bachelorâ&#x20AC;&#x2122;s in Nutrition or a Masterâ&#x20AC;&#x2122;s Certification in Acupuncture.

Evening and Weekend Classes Available

â&#x20AC;&#x153;An Ancient Medicine for Modern Timesâ&#x20AC;?

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Dr. William Dunbar, President of Midwest College

Financial aid is available for those who qualify

Please call for additional information or to schedule a tour 800-593-2320 5DFLQH :, &DPSXV 6232 Bankers Road

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Redefining Health

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This month I wanted to start things off with new and modern changes.

Starting with the QR code. Get your cell phones out and scan the code on the front and enjoy our new updated website. If you donâ&#x20AC;&#x2122;t have the phone that scans, no problem, just go to www.modernhealthandliving.com as ďŹ nd even more information about healthy living.

I am very pleased that youâ&#x20AC;&#x2122;ve decided to join us this month. This is our BIG Health Awareness issue. We have packed so much up-to-date information into (Rose) M.with Kumar, M.D. these pages that By thisKalpana issue is just bursting health!

We have something for men and womenâ&#x20AC;&#x153;What of all ages.

We contact local health professionals every month should how our body works (2) and what foods and are thankful that many have contributed to this issue.

They are keenly I eat,â&#x20AC;? is a ques- assist it, offers us the ability to make aware of health for this region (very important). We stay in touch tionconcerns my patientâ&#x20AC;&#x2122;s more conscious choices and enjoy countwith them soask theyon cananstay in touch with you. I think youâ&#x20AC;&#x2122;ll ďŹ nd something almost less benefits, while putting pleasure back here that can help lead aWith healthier life. We hope that you share this special dailyyou basis. into eating. After all, eating is one of the issue with friends and family, too. information over- most instinctual, necessary functions we Speaking of family, I try to keep mine active throughout these cold months. load on the inter- have. Why not approach it as our â&#x20AC;&#x2DC;mediMy children are taking a Tae Kwon Do class 4 times a week. I encourage you net and â&#x20AC;&#x2DC;public cineâ&#x20AC;&#x2122; in addition to a joyful and sacred to try to ďŹ nd something to keep your children active and social. Wheather its opinionâ&#x20AC;&#x2122; invading evidence-based medi- act of self-nourishment. gymnastics, dance, sport or just running around in circles, staying active keeps cine, I thought it would be helpful for My intention is to provide you with the body and mind healthy and developing. you to have some evidence-based sug- some basic principles that can ease your To us adults with Super Bowl Sunday and myself hosting the monthly gestions that would make conscious eat- understanding of what foods to choose to Bunco get together this equals food, food and even more food. Itâ&#x20AC;&#x2122;s so important ing more enjoyable and fulfilling, your assist your organ to keep ourself active, so itwhile might beincrease time to get thatvitality, gym membership or start knowing you are also supporting your systems to function more efficiently, and walking the malls again. Stay active!!! I hope you have a wonderful February health and and well-being. also to prevent and reverse disease.

What will touch base again in March Diets have-Amanda a 98% failure Lewis rate and are could be more important than this! public opinion, not evidence-based. In 1. Eat color. my practice, I do not encourage my paColor is a sign that a food is rich in tients to go on diets. They are embedded anti-oxidants. (3) The deeper the color with performance anxiety, shame and the of your food, the more anti-oxidants it fear of failure. Instead, I educate them contains. Anti-oxidants (4) neutralize about how February to freely eat2011 foods EDITION that sup- free radicals. Free radicals are toxic/carport their health. (1) When they choose cinogenic by products of normal body this approach over restrictive dieting, reactions, and environmental toxins like they are happier, healthier and more suc- alcohol (5), pollutants, pesticides, presercessful at preventing and reversing dis- vatives, BPA in plastics (6) and canned ease and lose weight as an added benefit. goods, petroleum like products common In addition, publishers they enjoy being Lewis an active in processed foods ( e.g. propylene glyMedia Group participant ineditor reclaiming their health!

Amanda Lewis col) and deep fried foods. They damage Malberry Media our DNA and create cancer cells. It is no graphic design It is always safer to align with scienMarlys Lewis tific evidence than public opinions and wonder that people who frequently eat or Jerry Kornowski beliefs. Thetravel (scientific) evidence that apply these toxins to their skin as they are Marlys Metzger editor has demonstrated of commonly present in soaps, shampoos, Barry Lewis founder the health benefits various foods over time is always the lotions and makeup, are more at risk for best practice we should align with. Diet- chronic diseases and cancer. When free ing to lose weight as our short-term goal radicals are generated, our liver producis often at the cost of our health in the es anti-oxidants (7) to neutralize them so long run. Besides, fast weight loss is of- they do not harm us. When we overload ten followed by rebounding weight gain, our liver with additional free-radicalsevidence of a failed attempt at health. laden in our food, alcohol and the enWe currently have plenty of evidence vironment, it has to work overtime, and that demonstrates the negative health becomes overwhelmed. For example, if effects of carbohydrate restrictive, ani6000, email: info@lewismediagroup.com. the liver is busy breaking down alcohol mal-based diets, which are the rage to- or is heavy with saturated fat, it is not day. They have exponentially exploded able to perform its many functions (8) our incidence of kidney disease, heart optimally. Then, free radicals that alter intended to replace the knowledge or diagnosis your doctor.

We advise seeing disease, autoimmune disease, cancer and ourofDNA, go unchecked anda physician promotewhenina health requiring care. dementia. ever They mayproblem work arises in the shortan expertâ&#x20AC;&#x2122;s flammation and cancer as well as many run for specific results people are seek- of the chronic diseases so common in ing, but in the long run, they are unsus- our society today. tainable and unhealthy.

Our liver is also our first defense (9) Gaining even a little knowledge about EAT>>PAGE 39 Lewis Media Group | Malberry Media | www.modernhealthandliving.com

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2020 Influenza Shot It is very important to be vaccinated against the flu virus this season

Eric S. Quivers, MD FAAP, FACC We are entering the 2020 flu season and “It is time to get your flu shot!” Really the word should be vaccine as there is a form that is a nasal spray. No matter how you look at it, it is very important to be vaccinated against the flu virus this season! This year is like no other due to the coronavirus pandemic. For the first time in history, the world is having to deal with both viral infections. Both are respiratory viruses with potentially serious consequences, including death. Both can infect many individuals. It is strongly recommended that everyone aged 6 months and older get the flu shot this year because of the COVID pandemic. Those with chronic health conditions and older adults should get the flu shot as individuals in these groups are more likely to experience complications if infected. Those who fall into this group are 65 years and older, have co-morbidities such as asthma, heart disease, stroke, diabetes,

kidney disease and women who are pregnant. Others who are at high risk include young children including children with nervous system diseases, cancer patients, weakened immune systems, and racial and ethnic minorities. The flu vaccination not only protects the person getting the vaccination but those around them and those they encounter. The flu vaccine is very effective in reducing your chances of becoming infected or lessen the severity of the illness. By doing so, the burden on the health care delivery system such as emergency rooms, clinics and hospitals can be reduced.

These very same health care providers have been on the frontline of treating patients with COVID-19 infections. We are now surging in Wisconsin with COVID-19 infections. In certain parts of the state, the number of hospital beds available are few due to number of COVID-19 patients occupying the beds. The health care system is in great risk of being overwhelmed. The flu virus has a preventive treatment, the flu vaccine. This would go a long way towards protecting those who are putting their lives on the line for us, the frontline health care workers. If you are not sick with the flu, you are less likely to go to a clinic, emergency room or urgent care office where you can be exposed to someone with a COVID-19 infection.

The infections share common symptoms such as fever, cough, shortness of breath, tiredness, sore throat, runny or stuffy nose, muscle aches, headache and rarely vomiting and diarrhea. Those with COVID-19 may have these symptoms, as well. Other symptoms that are more unique to a COVID infection include a new loss of sense of smell or taste. More concerning symptoms include new onset confusion, sleepiness, constant pressure in the chest and bluish lips. If you have any of these symptoms seek medical advice immediately.

I am the Senior Medical Director for My Choice Wisconsin. I participate in numerous activities across the organization with my main role being that of reviewing prior authorizations, participation in Quality initiatives and member directed activities.

I am a graduate of Morehouse College. I obtained my Medical Degree from Howard University College of Medicine and did my residency in Pediatrics there. After working in a public health clinic for 2 years in northwest Baltimore, I was accepted into the Pediatric Cardiology Fellowship Program at Mayo Clinic. I have served as a staff cardiologist at Children’s National Medical Center and Children’s Hospital of Pittsburgh. My interest in Pediatric Cardiology included preventive cardiology, exercise medicine and transplant medicine. I was in clinical practice for 22 years. I left clinical medicine in 2010 with an idea of trying to have a positive impact on more than just one person/family at a time. I have been a Chief Medical Officer for two Affordable Care Cooperatives in South Carolina, Tennessee, and for a health plan in central Wisconsin. I have been a medical director with two other companies. In those positions, I was charged with implementing population improvement projects.

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Muscle Release Therapy Muscles sometimes get in a tug of war with each other

Muscle Release Therapy® was developed in recent years and utilizes more up to date knowledge about the human body than more traditional forms of massage. The treatment is done while you are dressed in comfortable loose fitting clothing such as sweat pants or yoga pants. It has been a fantastic tool for athletes from professional dancers to marathon runners to keep their bodies moving correctly and remain pain free.

One marathon runner posted her personal record after an MRTh® treatment running her marathon in just over 3 hours and 30 minutes taking 15 minutes off of her best time. Many leading artists in the Milwaukee ballet currently get MRTh® to keep themselves limber and able to work pain free.

It’s not just for athletes but for anybody of any age that has any pain chronic of acute and is looking for a gentle form of massage that will not just relieve the pain but also improve your posture and balance. Simply put, it’s for everyone.

The MRTh® practitioner addresses the body as a whole to give it the corrections it needs. MRTh® seeks to rebalance the body allowing for pain free movement and in some cases curing chronic pain that is caused by muscle aches. Where deep tissue massage forces muscles to relax or release, MRTh® asks nicely until the muscle agrees and relaxes. Unlike a deep tissue massage, which can be painful, MRTh is very gentle.

A treatment is usually an hour long and you lay on a massage table just like traditional massage, except that you are still clothed and laying on top of the sheet. The practitioner starts by checking ®your breathing. Most people don’t breathe properly but in order for your body to align you must be free to breathe properly. Just correcting the breathing alone is great for asthmatics or anyone that has ever had a severe coughing fit.

Once the breathing is in order the practitioner moves on to the core muscles.

The core is very important for balance in the body. Having a properly functioning core helps your posture and balance greatly. The ® practitioner uses gentle positioning of your legs and hips to cause those important core muscles to release and relax. Once your core is relaxed then the body will tell the practitioner where to go to next. Your body is smarter than you think and by seeking out tightened muscles will let the practitioner know where to go next. Some-

times it says it has a problem in the legs due to a slip or a fall and so that is where the releases are done next. Or maybe it’s from painting a room all day and so the upper body needs the release first. This treatment is done literally from head to toes. Loosening muscles and freeing up movement in all your joints. It can allow for bones to fall in to a better position in your joint which will greatly increase range of motion. Also muscles sometimes get in a tug of war with each other.

One muscles becomes tight and pulls so the antagonist, or opposite muscle has to start pulling too to keep control over 136 N Main St UNIT 303, Theinsville, WI 53092 the limb. If your quads are tight in the front of your legs, then most likely your hamstrings are just as tight since they are To Book an Appointment Call or Text trying to keep your knee joint balanced.

Rob Reader, L.M.T., at 414-721-6942 MRTh will calm down both muscles and Book Online - www.activebodywellness.massagetherapy.com stop them from fighting each other. You feel more light and energetic after since your muscles are no longer using all your energy just to keep control of your joint.

Now, want to know the technical aspect? What is really happening is very similar to a full body myofacial release.

Facia is a 3 dimensional web that runs through an entire body from head to toe. It runs through every muscle fiber and prevents muscles from tearing away from the bone. Think of putting a balloon inside a stocking. It you twist the stocking enough the balloon will eventually pop.

The muscles get trapped the same way. By unwinding the • Calm your mind and align your facia it takes energies with Reiki Energy Healing the pressure off the muscles and • Reduce physical pain, anxiety joints. and depression so you can feel After a treatmore vitality. ment expect to feel taller, • Release limiting patterns and balanced, and your limbs may Beliefs that keep you from your feel lighter. For fullest life. more information on muscle • Feel safe, energized and excited tightness conabout making positive changes. tact Rob at 414-721-6942 or visit www. activebodywellness.massagetherapy.com.

MHL HOLIDAY EDITION THIS DECEMBER

Call or Text 414-758-0657 | ccarlson10@att.net

Cindy Carlson

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Learn which health and wellness apps you should download to your smartphone.

Smartphones make it easy to manage so many parts of our lives, from answering emails and shopping to managing your finances and schedules. Taking care of your health can be on that list too! You can download health and wellness apps for anything from diet to fitness to stress relief and more.

While we donâ&#x20AC;&#x2122;t specifically endorse any apps, you can start building your collection of health and wellness apps these popular choices: MyFitnessPal MyFitnessPal is a catch-all for managing your diet and fitness. It allows you to record the foods you eat and the exercises you do throughout the day. The app uses factors like your age, gender, height, current weight, and weight goals to generate a calorie goal and list of macronutrients (protein, fats, and carbohydrates) for you to consume. It updates as you log new foods or activities, so you know how to plan the rest of your day.

Fooducate Fooducate specializes in helping you evaluate how nutritious your diet is. It gives foods a grade of A-F based on the quality of calories, not just the quantity like many fitness apps. The app looks for things like added sugars, trans fats, food additives, and more. You can also personalize the app based on your health conditions, dietary or weight goals, allergens, activity levels, and other factors.

Sworkit Do you want to work out more, but arenâ&#x20AC;&#x2122;t sure where to start? The Sworkit fitness app makes it easy, providing personalized video workouts for cardio, strength training, and flexibility. If you want to DIY a fitness routine, another option is using the YouTube app to look up the kind of workout you want to follow, e.g., â&#x20AC;&#x153;15-minute cardio workoutâ&#x20AC;? or â&#x20AC;&#x153;beginner workout with dumbbells.â&#x20AC;? As always, check with your health care provider before starting any new exercise routine.

Waterlogged Being adequately hydrated is essential for feeling energetic, mentally sharp, and healthy. However, some people forget to drink throughout the day and can end up with a dehydration-related headache. If this describes you, you need Waterlogged!

It personalizes a daily water goal for you, sends you reminders to drink water or lets you set your own alarms, and tracks your intake by filling up a bottle graphic on the home screen. Itâ&#x20AC;&#x2122;s only available on iOS, but Android users can download Water Reminder to accomplish the same thing. (Check out our tips for staying hydrated here.)

Skincare Routine Finding the right skincare routine can be frustrating. Everyoneâ&#x20AC;&#x2122;s skin reacts differently to products, so your best friendâ&#x20AC;&#x2122;s favorite moisturizer might clog your pores, and your favorite vitamin C serum might give her a rash! Instead of relying on guesswork and memory, Skincare Routine lets you track the products youâ&#x20AC;&#x2122;re using and how your skin looks. It also recommends what order to apply the products in and when you should avoid using two products simultaneously (e.g., if they share an ingredient that would be too much for your skin).

Headspace Your mental health is just as important as your physical health. Headspace was designed to combat anxiety, depression, and stress by guiding you through clinically approved meditation and mindfulness exercises. Itâ&#x20AC;&#x2122;s easy to use and goes through different meditation elements like guided breathing exercises, visualization, reflection, and focus.

SleepScore When it comes to sleep, quality and quantity are both important. There are many health benefits of consistent sleep, including more energy, a better immune system, and a healthier heart. The SleepScore app lets you track your sleep and doesnâ&#x20AC;&#x2122;t require any wearables to do it! Just place your smartphone on the side of the bed where you sleep. When youâ&#x20AC;&#x2122;re ready to turn in, click to start a sleep session in the app.

From there, the app uses your phoneâ&#x20AC;&#x2122;s microphone and sonar technology to measure your breathing and body movement and record how long youâ&#x20AC;&#x2122;re in each sleep stage.

EAT<<PAGE 17 against viruses and cancer cells. The two billion natural killer cells, (among other immune cells) it houses protect us from invaders that can overwhelm our body viruses (like COVID19) and bacteria. The healthier our liver is, due to our lifestyle choices (10), the better it can assist us in staying healthy and protect us from infections and cancer.

Deep dark colored foods are only present in the fruit and vegetable family. Aronia or choke berries, blueberries (11), strawberries, blackberries, cranberries, rhubarb, eggplant (with peel), beets, tomatoes, red peppers, dark leafy greens and dark colored vegetables, broccoli, carrots, arugula, radicchio, are all examples of foods that are deep in color.

Color is a sign that antioxidants are present. When you eat colored foods, you can be certain that you are helping your body neutralize free radicals to prevent and destroy viruses, bacteria and cancer cells.

The ORAC score (12) is the total antioxidant capacity in foods. The higher the score, the more antioxidant effect your food has. Print out a list of foods with a high ORAC score (13) and take it grocery shopping with you. Select plenty of these as a regular part of your daily diet.

2. Eat the correct kind of carbohydrates: Carbohydrates have been vilified by public opinion as â&#x20AC;&#x2DC;badâ&#x20AC;&#x2122; for us. In the 1970â&#x20AC;&#x2122;s, we ate carbohydrates in lieu of fat. We were fat averse. But what this did is caused us to gain weight and accumulate â&#x20AC;&#x2DC;toxicâ&#x20AC;&#x2122; fat, from carbohydrate overload, which is inflammatory, and a storage house for hormone disruptors. Then we became carbohydrate averse. This yo-yo belief has not supported our health. Gaining basic knowledge about healthy carbohydrates is the best way to make healthy choices from this food group.

Carbohydrates provide fuel for our bodyâ&#x20AC;&#x2122;s functions. But the quality of carbohydrates we eat does matter. Processed carbohydrates easily convert into sugar and are stored as fat. They cause insulin resistance, inflammation and weight gain. Examples are white flour, white sugar and white rice. But complex carbohydrates (14) like those found in whole grains, lentils, beans and plant fiber, are excellent sources of energy for the bodyâ&#x20AC;&#x2122;s functions. Eat foods that have a low glycemic index (15).

They are less likely to breakdown quickly into sugar which is then converted to fat and also one of the causes of insulin resistance. Instead, they provide sustained energy for our body functions for longer periods of time than those with a high glycemic index.

3. Eat natural fiber.

Fiber scrubs the intestines clean and binds toxins and excess cholesterol to be eliminated by the bowel. A high fiber diet (16) is one that contains plenty of soluble and insoluble fiber contained in green vegetables, lentils, grains and fruit. It helps form bulkier stool and passes through the bowel more quickly, aiding detoxification and also assisting bowel motility. Fiber alone can sometimes improve symptoms of Irritable Bowel Syndrome when it is caused by unhealthy food choices.

4. Donâ&#x20AC;&#x2122;t go overboard on protein.

We have become â&#x20AC;&#x2DC;protein crazyâ&#x20AC;&#x2122; in the U.S. People are terrified that they are not getting enough protein so they overdo its intake (17). Protein is a macronutrient that is required to build our cells and muscles and provide enzymes for our bodyâ&#x20AC;&#x2122;s functions. An adequate amount of protein is good but too much creates disease. All we need is an average of 50 to 60 grams of protein per day in a healthy diet. The quality of protein does matter. Animal protein (18) accelerates the formation of

cancer, osteoporosis, autoimmune disease, arthritis, kidney disease and dementia.

Plant based protein does the opposite. In fact, it reverses the above listed diseases that are so common in our society. I suggest that may patients try a combination of lentils, beans, nuts and seeds and organic soy (19) as healthy sources of protein, on a daily basis. This provides structural vitality, supports digestion and offers adequate protein content to assist our bodyâ&#x20AC;&#x2122;s functions without creating disease risk. It is also an alkaline source of nutrition that wards off cancer and chronic diseases.

5. Eat healthy fats.

Deep fried, trans, saturated (20) and animal fat is toxic to our body. Fat found in a Whole Food Plant based diet provides more omega 3 and support to our nervous system as well as energy storage that we can access when needed. If too much fat accumulates in our body, it becomes toxic for us. It emanates inflammatory toxic breakdown products and its own set of free radicals, while disrupting our endocrine system. Fat found in nuts, avocados, olive oil (21), are the best kind of fat. They have anti-cancer and anti-inflammatory properties in contrast to animal-based fats which are toxic and contribute to the previously mentioned diseases including dementia. The quality of olive oil you use matters. Spend time researching (22) high antioxidant extra virgin olive oils and use those that are processed correctly and stored in dark colored, glass containers to prevent denaturing.

6. Read labels If you are buying boxed or prepared foods, ALWAYS read the ingredients on the food label (23). What it says on the label is what you are putting in your body. Know your ingredients and keep them as simple, natural and organic as possible.

7. Cook your food from fresh ingredients Cooking our food is always the best way to ensure that we are putting pure ingredients in our body. It is more time consuming but the benefits far outweigh the inconvenience. Make it a normal part of your day and organize your time so you create time to cook if even a few days a week and prepare meals for a few days at a time if you are too busy to cook every day.

8. Choose organic.

Pesticide residues dysregulate our bowel flora, the trillions of organisms that are essential to a healthy body and brain (24). Whatever we eat feeds our flora so if we want to make healthy choices we support healthy flora (25), which assists in ALL of our bodyâ&#x20AC;&#x2122;s functions. Organic produce (26) is grown with methods that support healthy bacteria (flora) in the soil. Healthy soil means more nutrients in the food grown in it. The seeds used in organic farming are not genetically modified and toxic pesticides are not used in assisting the plants to grow. This adds up to no pesticide residues (27) and healthier, more nutritionally rich food.

9. Intermittent fast Intermittent fasting (28) is an easy and effective way to breakdown fat and thereby increase ketone concentrations in your blood, the breakdown products of fat. Try not to graze at night. Eat early in the evening, and leave 12 to 16 hours between your last meal of the day and your first meal the next day. This stimulates the liver to breakdown fat into ketones, a powerful energy source for your body and brain. It is also the easiest way to burn toxic fat and lose weight!

10. Eat a Whole Food Plant Based Diet Overwhelming evidence (29) over the past four decades supports the health beneEAT>>PAGE 39

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Research has shown that a healthy diet can lower your risk of certain cancers. It also may help prevent other conditions, such as type 2 diabetes, osteoporosis, and heart disease. One benefit of good nutrition is that it helps you maintain a healthy weight. People who are overweight or obese are at risk of more health problems. In general, a high-fiber, lowfat diet and regular exercise can help you lose weight and keep it off.

Path to improved health Can certain dietary choices reduce my risk of cancer?

There are ongoing studies regarding diet and health. Researchers continue to explore whether certain foods and nutrients can reduce the risk of cancer. Results are not consistent and vary by person. The following things may help.

Fruits and vegetables may lower your risk of lung, oral, esophageal, stomach, and colon cancer.

The Mediterranean diet may protect against cancer. This diet focuses on foods such as fish, fruits and vegetables, beans, and whole grains.

Calcium and vitamin D may lower your risk of colorectal cancer.

Folic acid may protect against cancer.

What specific things can I do to improve my diet?

You can reduce your risk of health problems by eating a healthy, balanced diet. This includes a variety of fruits, vegetables, whole grains, legumes (dried beans and peas), nuts, and seeds. For protein, eat moderate amounts of fish, poultry, lean meats, and low-fat and fatfree dairy products.

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

“Good” fats can help lower your total cholesterol level. “Good” fats include: Monounsaturated fats. Found in canola, olive, avocado, peanut, and other nut oils. Also found in legumes, olives, seeds, nuts, nut butters, and avocados.

Polyunsaturated fats. Found in vegetable oils like corn, sunflower, and safflower. Also found in corn, soybeans, and types of grains, legumes, nuts, and seeds.

Omega-3 fatty acids. Found in “oily”

fish, such as salmon, herring, sardines, and mackerel. Also found in flaxseeds, flaxseed oil, and walnuts. Omega-3 fatty acids from fish are especially good for your health.

You should avoid or limit “bad” fats.

These include trans and saturated fats.

They are found in fast food, fried food, snack foods, and baked goods. “Bad” fats can increase your total cholesterol level.

What are phytochemicals?

Phytochemicals are substances found in plant-based foods. Some experts believe that they can reduce your risk of cancer. They also may support bone, heart, and brain health. Common types of phytochemicals are vitamin C and folic acid. Less common types are isoflavones, flavonoids, phytosterols, and others. Good sources of phytochemicals include: broccoli cauliflower carrots tomatoes grapefruit garlic peas 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 DIET>>PAGE 47

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used rooms and areas first. Sort only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends.

Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you. Make a schedule of the times when you expect to have family members, friends, or charities pick up the items. Clearly label all items, use colored stickers to mark what will or will not go to your new home.

This will help you remember what goes where when you begin packing.

If you plan on selling your home itâ&#x20AC;&#x2122;s time to make minor repairs and note major repairs which you should report to your realtor. Small repairs make the home look well cared for and usually cost little time and money. These details make a difference in how the buyer views the home. Itemize cosmetic changes such as fresh paint or new carpets. The home looks ready to move into. Be sure to keep up the exterior maintenance of your home. Remove interior clutter.

All of these tips create a favorable impression on a buyer. Renters make sure your apartment is clean and contact your apartment manager to discuss what time your apartment will be shown.

Contact your utility companies and let them know what day you plan to move.

Fill out change of address forms for the post office seven to ten days before moving day.

Make sure you have phone service at your current home and new home on moving day. Have the name of the contact of your new apartment or senior residence ahead of time. Know the name of the person you need to contact if a situation comes up on moving day.

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Fall is here and youâ&#x20AC;&#x2122;ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now youâ&#x20AC;&#x2122;ve decided to buy or rent a smaller home or apartment.

Itâ&#x20AC;&#x2122;s a good time to make your next move. Now that the weather has become cooler it makes it easier to get around searching for your next residence.

Itâ&#x20AC;&#x2122;s a challenge to make the move to a new place after all the years youâ&#x20AC;&#x2122;ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price. If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition.

Of course, many people simply choose to rely on family and trusted friends to help them make a move. Youâ&#x20AC;&#x2122;ve spent your life helping them out, now itâ&#x20AC;&#x2122;s their turn to help you. Weâ&#x20AC;&#x2122;ve put together some moving tips that should make your move easier.

Seems pretty simple, but consider many things. Would you like to be close to family, friends, shopping centers, healthcare facilities? Will you need to use transportation other than your car?

Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want maintenancefree living? Is it secure and safe? Do you need assistance with daily activities? Can you keep your pet? Research new home alternatives long before you make your move. Spend time in the area where you plan to move and get answers to all your questions.

Whether you are moving to a smaller home, apartment, or senior residence you need to downsize your possessions. Sort through your belongings and keep what you absolutely need. Go to the least

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The Connection Between Mental and Physical Health Prioritize all aspects of your health with these helpful tips.

Learn how to improve the connection between your mental and physical health.The connection between mental and physical health is a strong one, which is why itâ&#x20AC;&#x2122;s equally important to prioritize both in your life. Here are some tips to take advantage of the connection between mental and physical health and enjoy feeling like your best self: Find exercises you enjoy Establishing a regular exercise routine is one of the most powerful things you can do to make yourself physically and mentally healthier. The many benefits of exercise include lower rates of depression and anxiety, stronger muscles and bones, successful weight management, higher energy, brain and memory protection, chronic pain reduction, and more!

Find workouts that you enjoy and that work for your ability level, such as: Hiking Bicycle riding Yoga Dancing Kayaking/canoeing Strength training If you canâ&#x20AC;&#x2122;t often make time for a full workout, you can fit exercise naturally into your day by taking the stairs, meeting up with friends for nature walks, parking at the back of the lot, and more.

As always, check with your doctor before beginning any new exercise routine.

Stay relaxed with meditation and sleep Your body and mind can benefit greatly from meditation and getting enough sleep. Meditation is often used to help treat stress, anxiety, and even addiction. The health benefits of sleep also extend to both the brain and body. Getting enough sleep can help boost your immune system, lower you risk of heart disease and help you focus and think more clearly.

Eat the colors of the rainbow To amp up the nutrition of your diet, aim to make it aesthetically beautiful! â&#x20AC;&#x153;Eating the rainbowâ&#x20AC;? of fruits and veggies is recommended as a way to maximize the health-boosting phytonutrients in your day. Many of us focus on the physical health benefits of vegetables (which are plentiful!), but studies also link high fruit and vegetable intake with better mental health and optimism. Learn how to fit more fruits and veggies into your diet here!

Design upbeat playlists Yes, there are even compelling scientific reasons to kick back with your favorite tunes! Music has emotional, cognitive, and physical health benefits, including better memory, emotional regulation, lower anxiety and depression, more energy, and a healthier heart.

To enjoy music with hearing loss, make use of hearing aids and other assistive listening devices. You can also enjoy these benefits by making music yourself; check out these famous musicians with hearing loss.

Socialize and laugh with others Strong relationships and friendships have health benefits too! Spending time with positive people, either in person or virtually, makes you happier, more confident, less stressed, and yes, even physically healthier, thanks to an immune system boost.

Those with hearing loss can easily stay connected to others with the help of a CapTel captioned telephone. Call friends and family members and read along with every word they say! Shop our selection of hearing loss telephones here.

The connection between mental and physical health shouldnâ&#x20AC;&#x2122;t be overlooked in your life! Continue to our health and wellness blog for even more content to keep you feeling your best.

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The social aspect of assisted living is a huge benefit.

Having an active social life is vital to your health and happiness. Being alone much of the time is a recipe for depression.

Assisted living is for people who need help with daily care, but not as much help as a nursing home provides. Assisted living facilities range in size from as few as 25 residents to 120 or more. Typically, a few â&#x20AC;&#x153;levels of careâ&#x20AC;? are offered, with residents paying more for higher levels of care.

Assisted living residents usually live in their own apartments or rooms and share common areas. They have access to many services, including up to three meals a day; assistance with personal care; help with medications, housekeeping, and laundry; 24-hour supervision, security, and on-site staff; and social and recreational activities. Exact arrangements vary from state to state.

If youâ&#x20AC;&#x2122;re trying to decide whether assisted living is right for you, ask yourself the following questions: Do you need more help than family and friends are able to provide? Are the activities of daily living becoming stressful or overwhelming? If family or in-home help is not able to bridge the gap, assisted living is an option.

Do you feel lonely or isolated at home? Having an active social life is vital to your health and happiness. Being alone much of the time is a recipe for depression. The social aspect of assisted living is a huge benefit. Good facilities offer a range of social and recreational activities. And the community environment also gives the opportunity to make new friends.

Do you worry for your safety? Perhaps your mobility is limited, making it difficult to get out of bed by yourself, for example. Maybe youâ&#x20AC;&#x2122;re afraid of what might happen if you fell and couldnâ&#x20AC;&#x2122;t get up, or experience another problem and couldnâ&#x20AC;&#x2122;t get help.

Are you tired of maintaining a home? There are a lot of responsibilities that come with living in your own home. Assisted living facilities can provide a home-like atmosphere, without the work of cooking, cleaning, shopping for groceries, and doing laundry.

Is transportation an issue? Perhaps youâ&#x20AC;&#x2122;re having trouble driving or can no longer drive. If public transportation or another alternative isnâ&#x20AC;&#x2122;t easy and convenient, you may be increasingly housebound. Assisted living facilities offer transportation, so you can get where you need to go without having to rely on friends and family.

Signs that a parent or loved one might need assisted living Itâ&#x20AC;&#x2122;s not always easy to tell when your parent or another family member or loved one needs more help. The following warning signs may indicate that itâ&#x20AC;&#x2122;s time for a talk about assisted living.

The refrigerator is empty or filled with spoiled food or your parent is losing weight.

These may be signs that he or she isnâ&#x20AC;&#x2122;t eating well because shopping or cooking is difficult.

You notice frequent bruises, although your parent may try to cover them up. This may be a sign of falling, or mobility and balance problems.

Your parent wears the same clothes over and over again or neglects personal hygiene. This can indicate that doing laundry and bathing is physically challenging.

The house and yard isnâ&#x20AC;&#x2122;t as clean and tidy as it used to be.

Your parent forgets things, including doctorâ&#x20AC;&#x2122;s appointments and when to take medication. This may be due to memory loss.

Your parent seems depressed. Depression is common in seniors who are isolated and alone.

You notice strange or inappropriate behavior. For example, your parent may dress inappropriately for the weather. This can be a sign that he or she is experiencing confusion.

Some families find a conference call is a good way to talk together about the pros and cons of each option. The goal of this call is to come up with a plan that works for everyone, especially your parent. If the decision involves a move for your mom or dad, you could, even from a distance, offer to arrange tours of some places for their consideration.

Experts advise families to think carefully before moving an aging adult into an adult childâ&#x20AC;&#x2122;s home. There are a lot of questions to consider, for example: Is there space in your home?

Is someone around to help the older person during the whole day?

What are your parents able to do for themselves?

What personal care are you willing and able to provideâ&#x20AC;&#x201D;moving your parent from a chair to a bed or toilet, changing adult diapers, or using a feeding tube, for example?

What kinds of home care services are available in your community?

What kind of specialized medical care is available nearby? Long-Term Care Planning You can never know for sure if you will need long-term care. Maybe you will never need it. But an unexpected accident, illness, or injury can change your needs, sometimes suddenly. The best time to think about long-term care is before you need it.

Planning for the possibility of long-term care gives you time to learn about services in your community and what they cost. It also allows you to make important decisions while you are still able.

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

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

Independence when you want it, assistance when you need it. Oak Park Place.

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THE PLAN TO ENJOY YOUR RETIREMENT Most people have some kind of lifestyle vision for retirement. Unfortunately, without proper planning their dreams won’t always become a reality as they enter the encore time of their lives, says Michael Bivona, a certified public accountant who retired almost 20 years ago.

“I had a simple plan: When I stopped working I planned on living on my 42foot Chris Craft cruiser with my wife, Barbara, which was a very pleasant pastime during my busy working years,” he says. “But, after a few weeks, as we tried to make our dream a reality we found that we were bored out of our minds.

“Pre-retirees and retirees are rightly concerned about whether they can afford retirement. But not having enough to do is another kind of deficit that is frequently overlooked until it’s too late,” says Bivona, author of the book “Retiring?

Beware!! Don’t Run Out of Money and Don’t Become Bored” (www.michaelbivonabooks.com).

He offers possible avenues to explore for a fulfilling retirement lifestyle.

• Develop a social network with senior civic centers. Civic centers, which usually have a department dedicated to the betterment of the senior citizens who live in their areas, can be found in almost every municipality in the United States.

These centers offer a wide range of activities.

Additionally, the following online search, “Fun Activities for Senior Citizens,” offers a nice list of activities and associated details that can be explored prior to retiring.

• Try on a pair of dancing shoes. For some, the thought of dancing may elicit a strong sense of aversion, but you may want to try it anyway. The benefits include exercise, coordination and possibly enjoying a romantic hobby with your spouse or others. Dancing is a beautiful art form that gives participants something with which to challenge themselves, Bivona says. A goal-oriented mindset is a healthy one especially when approaching the encore years.

• Make the most of your travels.

Traveling is a common bucket list item for most retirees. Of course, it’s going to cost you. That’s why this is a subject that perfectly combines the two great concerns for retirement: money and purpose, both of which can be maximized with “research, research, research, Bivona says. You might even parlay traveling with another interest, such as your family history. You may learn about your roots at www.Ancestory.com, and then visit areas based on your research. Or, you may be more interested in stretching your dollar. There are many cost effective deals to be had by researching your heart’s desire on the internet.

• Stay sharp and keep learning. The mind is much like the body: If you don’t use it you will accelerate the process of losing it. Building bridges to new adventures is the key to maintaining your mental acuity and increasing your vitality. There are an abundance of educational courses developed for seniors to keep them exercising their mental prowess. Remember, if you started working in your twenties and retire in your sixties, there’s a good chance you’ll spend as many years in retirement as you did working. So building bridges to what you want to do in a rational manner for your encore years is imperative if the last phase of your life is to be enjoyable for you and your love ones.

About Michael Bivona Michael Bivona, (www.michaelbivonabooks.com), a certified public accountant, retired from the accounting profession and the computer-enhancement industry. He is an award-winning author and the recipient of the prestigious Long Island University Distinguished Alumni Award, 2007. Among his books published are Business Infrastructure in a Computer Environment and Traveling Around the World with Mike and Barbara Bivona-Part One. He has been interviewed and quoted on Jim Cramer’s The Street; US News & World Reports, Fox Business News; Forbes and many other internet news publications. He lives with his wife, Barbara, on Long Island, N.Y., and in Delray Beach, Fla.

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Bone Health

Bone health is something few aging adults worry about, but they should. Women in particular. Unfortunately, after menopause, womenâ&#x20AC;&#x2122;s bones are extremely vulnerable to bone loss, and their risk of developing the disease increases with age. The loss of bone density not only results in frailty, but it increases the chances of serious breaks and fractures.

While this certainly is a critical health issue for women in the years leading up to menopause and afterwards, at Home Instead Senior Care we firmly believe in keeping bones healthy at any age, for both men and women. Here are some of the best tips we know to help prevent or slow down bone density loss: ¡ Get Your Calcium: According to the National Institute of Health, women over age 50 should consume 1,200 mg daily. Men between the ages of 51 and 70 should consume 1,000 mg a day, and men over 70 should consume 1,200 mg per day. This can be done by eating calcium-rich foods such as low-fat dairy products; orange juice, cereals, and other foods fortified with calcium; dark green, leafy vegetables like broccoli and collard greens; sardines and salmon with bones; soybeans, and nuts, and taking calcium supplements. ¡ And Your Vitamin D: Vitamin D helps the body absorb calcium, but many people, especially seniors, donâ&#x20AC;&#x2122;t get enough exposure to sunlight to fill their Vitamin D requirement. Also, as we grow older, our need for vitamin D increases. People ages 51 to 70 should consume at least 600 international units (IU) of vitamin D daily. People over age 70 should consume at least 800 IUs daily. Help the sunshine do its job by consuming foods like herring, sardines, salmon, tuna, liver, eggs, and fortified milk and foods. Also, talk to your doctor about how much D you should be getting (itâ&#x20AC;&#x2122;s possible to get too much) and whether you should take a supplement. ¡ Enjoy Physical Activities: Even just 30 minutes of physical activity a day can help keep your bones strong. Making time now for exercise, whether itâ&#x20AC;&#x2122;s walking, dancing, stair climbing, gardening, or yoga could prevent fractures and breaks later.

Take a Bone Density Test: Women over age 65 and all men over 70 should have an annual bone density test, which assesses bone health and the risk of fractures. Medicare and many private insurers cover this safe, painless test for eligible people. ¡ Talk to Your Doctor about Medications: If youâ&#x20AC;&#x2122;re concerned about bone loss, your doctor may be able to prescribe something to slow it down, improve density and lessen the risk of fractures. ¡ Kick the Habits: Smoking and heavy alcohol use can decrease bone mass and increase the chance of fractures.

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6 Online Activities for Seniors Entertain yourself at home with these fun online activities.

With the ongoing pandemic and cooler weather on its way, many of us are spending more time at home than usual. Thankfully, there are plenty of activities available on your computer, smartphone, or tablet that can help you keep busy from the comfort of your home! Find six fun and engaging online activities for seniors.With the ongoing pandemic and cooler weather on its way, many of us are spending more time at home than usual. Thankfully, there are plenty of activities available on your computer, smartphone, or tablet that can help you keep busy from the comfort of your home!

Check out these online activities for seniors to keep yourself entertained and intellectually stimulated: Taking online courses Blogging Joining a forum/hobby group Playing games Streaming music and videos Connecting on video chat Taking online courses These days, online courses are available on just about every topic under the sun— often for free! Look on course websites such as: Coursera

edX Skillshare You can learn a new language, explore history, master the principles of photography, ignite your imagination with creative writing, get healthier by studying nutrition, and so much more.

Blogging In addition to learning new things, you can also share your own knowledge and passions by starting a blog! WordPress.com is a popular website to create a blog or website for free. You can make your blog about anything: creative writing, informative posts about topics you’re an expert on, or even memories and photos from your youth so you can share them with your family and leave a record that will last for generations.

Joining a forum/hobby group Participating in online groups is a great way to find a social outlet with like-minded people. There are forums and other kinds of online groups for every topic you could imagine. You can share tips on photography or gardening, talk about woodworking or fixing up old cars, connect with fellow seniors on a site like SeniorForums — the list goes on! If you have a Facebook account, you can also look for groups to join there.

Playing games Spend time battling an opponent in online versions of classic games like chess, Scrabble, or mahjong. You can also enjoy some solo challenges in online Sudoku, crossword puzzles, and word searches. Games and puzzles offer positive benefits to your brain and your mood! Want to branch out beyond classic games? Video games aren’t just for young people — seniors should play them too! A Wii is a great game console to start with, as it adds a physical element with movement-based games such as Wii Sports, which allows you to play golf, tennis, bowling, and more virtually from the comfort of home.

Streaming music and videos You might have collected an impressive number of records, CDs, and DVDs throughout the years, but when you’re looking for something new, the internet is where to find it! Look for shows and movies on Netflix or Hulu, new music on Spotify or Pandora, or use YouTube to watch funny videos or tutorials on cooking and other skills.

Connecting on video chat Nothing beats seeing the smiling faces of family and friends while you trade jokes and talk about life! But getting together in person can be tricky, especially during a pandemic or if you live in different places. Downloading a video chat program like Zoom, Google Hangouts, Skype, or FaceTime makes it easy to see your loved ones and stay in touch when you can’t be together.

For more lifestyle and wellness tips for seniors, check out the CapTel blog! In addition to all these online activities for seniors, sometimes nothing beats a good oldfashioned phone call. For more information visit www.captel.com.

Modern Health and Living November & December 2020

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NOVEMBER 2020 MHL 33

GROWING OLD

What Should You Know?

By Genevie L. Kocourek, M.D. Over 13% of the population of the United States are 65 years of age or older. Caring for ourselves as we grow older is challenging. Often times, care of the older adult involves children or relatives. They often assist in day-to-day activities such as house cleaning and shopping, driving their loved-ones to appointments, offering financial support, and providing companionship.

Health concerns can change as we age, too. For instance, it is uncommon for a young person to have osteoporosis, but it is a common diagnosis in women over age 70. Eye diseases, often painless, can rob senior citizens of their vision. Falls and injuries can result in significant injury, including fractures and bleeding in the brain (hemorrhages). Therefore, it is wise to be aware of the most common conditions affecting senior citizens, and the steps that can be taken to protect us and our loved-ones.

Nutrition. Nutritional concerns in the elderly include lack of money for purchasing groceries, lack of motivation for cooking a meal when living alone, and loss of taste leading to a poor appetite. Try sharing a meal with a friend, going to social gatherings in the community or at your church, or eat with family.

Physical activity. As we grow older, it is very important to continue physical activity. Even a daily walk of 15-20 minutes can be very helpful. Many health clubs have a low-cost plan for senior citizens. Clubs often have a warm-water pool, which can be an ideal way for a senior citizen to get exercise, while limiting the stress on joints.

Falls and injuries. This is one of the greatest concerns for senior citizens. Falls can result in broken hips, hospital stays, and a reduced quality of life. Sometimes after a fall, the person never returns to his or her prior functioning. Therefore, fall prevention is essential. Remove all loose rugs from your home, and have grab bars installed in your bathrooms. Every stairway should have a handrail, even if it has only a few steps. Every stairway should be well-lighted.

Sleeping pills. Many senior citizens have difficulty sleeping. Some of them use sleeping pills to help with sleep. However, there is a risk with sleeping pills, in that they can make a person so drowsy they are unable to travel safely to the bathroom in the middle of the night. Whenever possible, avoid the use of sleeping pills.

Vision. As we grow older, the risk for eye diseases increases, including macular degeneration, cataracts, and glaucoma. These diseases are painless. Therefore, it is wise to have a dilated eye examination each year. If you need a referral for an examination, talk with your doctor. Keep your prescription for eyeglasses current. Poor vision can lead to falls and injuries.

Hearing. Loss of hearing is common in the senior citizen. The greatest concerns are the inability to hear fire alarms in your home or sirens on the road. It is also important to hear other things as well, such as instructions from your doctor regarding how to take your medications.

Arthritis. Pain in the joints from arthritis can make it difficult for the senior citizen to move about freely. Sometimes stiffness and pain in the joints leads to the need for pain medications. Such medications can cause drowsiness and falls. This is especially true when a person takes the pain medication prior to going to sleep, and then awakens in the middle of the night and has to use the bathroom. Discuss your arthritis pain and pain medications with your doctor.

Cancer. Senior citizens with cancer can feel sick from chemotherapy treatments, have nausea or vomiting, or generally feel weak. Any of these symptoms can lead to GROWING>>page 47

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How to Choose a Nursing Home Talk with friends, relatives, social workers, and religious groups to find out what places they suggest.

A nursing home, also known as a skilled nursing facility, provides a wide range of health and personal care services.

Older woman in a nursing home with a care provider’s hand on her shoulderThese services typically include nursing care, 24-hour supervision, three meals a day, and assistance with everyday activities. Rehabilitation services, such as physical, occupational, and speech therapy, are also available.

Some people stay at a nursing home for a short time after being in the hospital. After they recover, they go home.

However, most nursing home residents live there permanently because they have ongoing physical or mental conditions that require constant care and supervision.

If you need to go to a nursing home after a hospital stay, the hospital staff can help you find one that will provide the kind of care that’s best for you. If you are looking for a nursing home, ask your doctor’s office for recommendations.

Once you know what choices you have, it’s a good idea to: Consider what you want. What is important to you—nursing care, meals, physical therapy, a religious connection, hospice care, or special care units for dementia patients? Do you want a place close to family and friends so they can easily visit?

Talk to friends and family. Talk with friends, relatives, social workers, and religious groups to find out what places they suggest. Check with healthcare providers about which nursing homes they feel provide good care.

Call different nursing homes. Get in touch with each place on your list. Ask questions about how many people live there and what it costs. Find out about

waiting lists.

Visit the facility. Make plans to meet with the director and the nursing director. The Medicare Nursing Home Checklist (PDF, 178K) has some good ideas to consider when visiting. For example, look for: Medicare and Medicaid certification Handicap access Residents who look well cared for Warm interaction between staff and residents Ask questions during your visit. Don’t be afraid to ask questions. For example, ask the staff to explain any strong odors.

Bad smells might indicate a problem; good ones might hide a problem. You might want to find out how long the director and heads of nursing, food, and social services departments have worked at the nursing home. If key members of the staff change often, that could mean there’s something wrong.

Visit the facility again. Make a second visit without calling ahead. Try another day of the week or time of day so you will meet other staff members and see different activities. Stop by at mealtime.

Is the dining room attractive and clean?

Does the food look tempting?

Carefully read your contract. Once you select a nursing home, carefully read the contract. Question the director or assistant director about anything you don’t understand. Ask a good friend or family member to read over the contract before you sign it.

The Centers for Medicare and Medicaid Services requires each State to inspect any nursing home that gets money from the government. Homes that don’t pass inspection are not certified. Ask to see the current inspection report and certification of any nursing home you are considering.

The Lutheran Home is proud to present Elaine's Hope, our new memory care community. Learn more about this new community and all our senior care options.

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NOVEMBER 2020 MHL 35

Common Vision Problems The most common vision problems are refractive errors, more commonly known as nearsightedness, farsightedness, astigmatism and presbyopia. Refractive errors occur when the shape of the eye prevents light from focusing directly on the retina.

The length of the eyeball (either longer or shorter), changes in the shape of the cornea, or aging of the lens can cause refractive errors. Most people have one or more of these conditions.

Normal The cornea and lens bend (refract) incoming light rays so they focus precisely on the retina at the back of the eye.

What is refraction?

Refraction is the bending of light as it passes through one object to another. Vision occurs when light rays are bent (refracted) as they pass through the cornea and the lens. The light is then focused on the retina. The retina converts the light-rays into messages that are sent through the optic nerve to the brain. The brain interprets these messages into the images we see.

What are the different types of refractive errors?

The most common types of refractive errors are nearsightedness, farsightedness, astigmatism and presbyopia.

Nearsightedness (also called myopia) is a condition where objects up close appear clearly, while objects far away appear blurry. With nearsightedness, light comes to focus in front of the retina instead of on the retina. Learn more about nearsightedness.

Farsightedness (also called hyperopia) is a common type of refractive error where distant objects may be seen more clearly than objects that are near. However, people experience farsightedness differently. Some people may not notice any problems with their vision, especially when they are young. For people with significant farsightedness, vision can be blurry for objects at any distance, near or far. Learn more about farsightedness.

Astigmatism is a condition in which the eye does not focus light evenly onto the retina, the light-sensitive tissue at the back of the eye. This can cause images to appear blurry and stretched out. Learn more about astigmatism.

Presbyopia is an age-related condition in which the ability to focus up close becomes more difficult. As the eye ages, the lens can no longer change shape enough to allow the eye to focus close objects clearly. Learn more about presbyopia.

Who is at risk for refractive errors?

Presbyopia affects most adults over age 35. Other refractive errors can affect both children and adults. Individuals that have parents with certain refractive errors may be more likely to get one or more refractive errors.

What are the signs and symptoms of refractive errors?

Blurred vision is the most common symptom of refractive errors. Other symptoms may include: Double vision Haziness Glare or halos around bright lights Squinting Headaches Eye strain How are refractive errors diagnosed?

An eye care professional can diagnose refractive errors during a comprehensive dilated eye examination. People with a refractive error often visit their eye care professional with complaints of visual discomfort or blurred vision. However, some people donâ&#x20AC;&#x2122;t know they arenâ&#x20AC;&#x2122;t seeing as clearly as they could.

How are refractive errors corrected?

Refractive errors can be corrected with eyeglasses, contact lenses, or surgery.

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Respite Stays VMP Cares about improving well being through respite care services.

A respite stay is a short term stay planned and customized to meet your healthcare needs.

Contact us:

(414) 607-4139

3023 S. 84th Street | West Allis, WI | VMPcares.com NOVEMBER 2020 MHL 37

Independent, Senior Communities Let us help you live your best life!

Alta Mira II

Menomonee Falls - 55+

262-719-3884

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.

Woodland Ridge Campus

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414-541-3333

ÇťĂ&#x152;s É&#x;ŸŸ_Äś Ĺ&#x2DC;_ Ç&#x160;Ă&#x17E;_Âśs O Ĺ&#x17D;ĆźČ&#x2013;ÇŁ Ă&#x17E;ÇŁ ĜŸO Çźs_ Ă&#x17E;Ĺ&#x2DC; ÂľÇ&#x2039;ssĹ&#x2DC;ĘŠsÄś_Ę° OŸĹ&#x17D;ĆźÇ&#x2039;Ă&#x17E;ÇŁs_ Ÿ¯ ¯ŸČ&#x2013;Ç&#x2039; Ă&#x17E;Ĺ&#x2DC;_sĆźsĹ&#x2DC;_sĹ&#x2DC;Çź ÇŁsĹ&#x2DC;Ă&#x17E;ŸÇ&#x2039; communities that sit adjacent to the Towering Woods Nature Center; a mature, wooded conservancy allowing for beautiful outdoor scenery and tranquil walking paths.

Each property is unique in itâ&#x20AC;&#x2122;s own way offering one and two bedtoom apartment homes within a smoke-free commuity. Residents have the opportunity to take advantage of the abundant social activities each property provides as well as the availibility of heated, underground parking, 24-hour emergency maintenace, professional on-site management and more!

High Grove -

Hill Crest* - 55+

Prairie Hill* - 55+

Crest View*- 55+

*Income restrictions may apply.

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

www.horizonseniorhousing.com

FALL<<PAGE 9 on the Mississippi River head to Perrot State Park. The park marks the meeting point for the Mississippi River and Trempealeau River and isknown for its 500-foot bluffs and views of the surrounding wetlands and riverbank area. But no one said a trip for the best view was easy; there’s climbing involved here. The park offers a variety of trails that will take you to different lookout points. We recommendthe views from Brady’s Bluff East and West.

Holy Hill Basilica: A View That’s Just Divine Standingatop the observation deck at Holy HillBasilicain Hubertus is an almost spiritual feeling. Maybe it’s the view –at 192 feet tall,you’ll see a stunningview of the Kettle Moraine SouthernUnit. Or, maybe it’s the history of the location. Holy Hill Basilicawas declared a Shrine of Mary in 1903 and in2006became a Minor Basilica. History and divinity aside, there’s something to be said about the climb to the top. With 178 steps tothe observation tower (the highest point in southeastern Wisconsin),it’s practically a miraclewhen you make it to the top. Look to the east and make out the Milwaukee skyline 30-some miles away. Look down and see the fall color spreading across the Kettle Moraine State Forest. If you feellike you need more hiking, the Ice Age Trail hooks up to the Kettle Moraine below and offers gorgeous fall color views from solid ground.

Devil’s Lake State Park: HangingCliffsideIt’s the largest and most popular state park in Wisconsin for a reason.Drive into Devil’s Lake State Parkthis season and you’ll be blown away by fall color. It starts at themain entrance road with a welcome tunnel of bright gold maple leaves. It’s a favorite photo op spot, but that’s not all. Take either theEast Bluff or West Bluff trails for amazing views of the park and the500-foot tall quartzite bluffs. These rock bluffs are oddly shaped and Devil’s Lake’ssignature feature, attracting photographers from all over to capture their unique beauty. And don’tbe alarmed if you see someone hanging from the side of a cliff. Rock climbers like fall color too, and this is a popular place to climb.

EAT<<PAGE 39 Overwhelming evidence (29) over the past four decades supports the health benefits of a whole food plant based diet. This kind of diet is not really a diet but a variety of food choices that nourish your body. The advantage of this kind of lifestyle is not just the disease preventing (30) and reversing power of the foods included, but you don’t have to count calories or restrict your intake of the amount of food you eat! It is impossible to gain weight on a whole food plant based (31) diet!

If you need assistance in changing your lifestyle to one that is Whole Food, Plant Based, disease preventing and reversing, please contact us (32). We are here to educate you in how to advocate for your health backed by scientific evidence-based advice. Now more than ever, this needs to be an essential part of your value system and a priority in your self-care program. ©November 2020Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter. com Author of 2nd Edition - Becoming Real: ReclaimingYour Health in Midlife Come to Milwaukee Catholic Homeaccepting for our annual “Spring into Wellness” Health 2014, Medial Press. She is currently new patients-call 262.695.5311 for Fair on Thursday, During March 16th fromof 10COVID19 am - 3 pmpandemic, at 2462 N.she Prospect Avenue. an appointment. this time is offering both The televent includes free health screenings bloodfree pressure checks, diabetes testephonic or in-person appointments forsuch thoseaspeople of symptoms. ing,Links: cholesterol pre-screenings, and eye exams, as well as massages, reiki, door and raffle prizes, goodie bags, and more! Contact Linda Cardinale at 414.220.3216 or 1. https://rosekumarmd.com/product/what-to-eat-to-prevent-and-reverse-disease/ 2. https://rosekumarmd.com/product/body-systems/ lcardinale@milwaukeecatholichome.org to learn more.

3. https://www.sciencedirect.com/science/article/pii/S2665927119300097 4. https://www.hsph.harvard.edu/nutritionsource/antioxidants/ 5. https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcoholfact-sheet 6. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bpa/faq-20058331 7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596047/ 8. https://www.livertransplantindia.com/about-liver.asp 9. https://pubmed.ncbi.nlm.nih.gov/15703606/ 10. https://rosekumarmd.com/product/your-lifestyle-can-make-the-difference-between-life-and-death-with-covid19/ 11. https://nutritionfacts.org/topics/berries/ 12. https://www.scientificamerican.com/article/what-are-orac-values/ 13. https://www.phytochemicals.info/list-orac-values.php 14. https://www.medicalnewstoday.com/articles/325171 15. https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-andglycemic-load-for-100-foods 16. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/indepth/fiber/art-20043983 17. https://ommanicenter.com/keto-versus-plant-based-the-illusion-of-health/ 18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045293/ 19. https://www.oncologynutrition.org/erfc/healthy-nutrition-now/foods/soy-andbreast-cancer 20. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4107296/

Eastcastle Place Health Center

Eastcastle Place is

Rated 5 Stars

by the Centers for Medicare and Medicaid Services (CMS)

For more than three decades, Eastcastle Place has earned the Reputation, and Trust of families and has also earned For more than Respect three decades, Eastcastle Place has earned the respect, trust of families throughout the a 5reputation, star rating from and CMS. Milwaukee area. Now we’ve earned a 5-star rating from CMS.

PROVEN POST-ACUTE CARE

CARE-INTENSIVE TREATMENT

Eastcastle Place helps patients quickly recover whenever short-term skilled nursing or rehab care is recommended. When patients are recovering from an illness, injury or surgery, our attending physicians and clinicians oversee all care.

As patients recover from serious illness or surgery, Eastcastle Place provides close monitoring of complex chronic conditions or additional pain management as required.

GOAL-DRIVEN EXPERTISE

Certified RN wound care › Comprehensive

Patients achieve the highest level of function and medical recovery possible to accelerate the transition from hospital home.

-Comprehensive Clinical capabilitieswound include:care, Onsite Antibiotic therapy ›-IV IV pain management services ›-Interpreter Diabetes management

-Transitional respite apartments, Fully furnished

Transitional specialties include: › Medicare-certified health care community › Physical, occupational, and speech therapy -24/7 registered skilled nursing › 24/7 registered skilled nursing -Physical, occupational & speech therapy › Ultrasound expertise -Lymphodema cerifited therapist › E-stim Therapy -E-stimulation Therapy

2505 E. Bradford Ave.

Milwaukee, WI 53211

For more information please call Eastcastle Place Admissions For more information or to Call for more information. at 414-963-8480

schedule a tour, please call (414) 963-8480 Eastcastle Place Admissions at 414-963-8480

www.eastcastleplace.com

Mark Your Calendar!

“SPRING INTO WELLNESS” HEALTH FAIR

140 years old and still turning heads.

See what’s new at St. Anne’s.

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

Call 414-463-7570.

Caring for people since 1876.

St. Anne’s Salvatorian Campus 3800 N. 92nd Street, Milwaukee 53222 www.stannessc.org NOVEMBER 2020 MHL 39

SENIOR<<page 30

Celebrate a wonderful life by continuing to live it!

CELEBRATING FALL IN STYLE Now availableâ&#x20AC;Ś

Within the elegant highrise building, residents ´QG FRPIRUW LQ PRGHUQ VWXGLR RQH WZR DQG WKUHH EHGURRP DSDUWPHQWV /LYLQJ DW 2YDWLRQ &KDL 3RLQW DOVR PHDQV DFFHVV WR DPHQLWLHV ZLWKRXW OHDYLQJ WKH FRPPXQLW\ VXFK DV Â&#x2021; ,QYLWLQJ /REE\ Â&#x2021; 'HOLFLRXV &XLVLQH Â&#x2021; %HDXWLIXO 'LQLQJ 5RRP 2YHUORRNLQJ /DNH 0LFKLJDQ Â&#x2021; (QULFKLQJ 6RFLDO $FWLYLWLHV 6\QDJRJXH Â&#x2021; )LWQHVV &HQWHU DQG :DUP :DWHU 3RRO Â&#x2021; %HDXW\ DQG %DUEHU 6KRS Â&#x2021; $UW 6WXGLR 6HW XS \RXU SHUVRQDO WRXU WRGD\ Contact Cheyenne at 414-277-8862 or censor@ovation.org.

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Senior Living with a continuum of care.

40 MHL NOVEMBER 2020

When the final days of summer fade away, you may look back wistfully on the sunny days, glasses of lemonade and trips to the pool. But the end of one season means the start of the next â&#x20AC;&#x201C; those crisp, beautiful days of fall have finally arrived.

To celebrate fall in style, consider one of the following fun seasonal ideas: 1. Take a walk What better way to enjoy the changing foliage and pleasant weather than to take a brisk walk outside? Explore your own neighborhood on foot, or drive to a nearby trail where you can fully immerse yourself in nature. Whether or not you live in an area that sees magnificent colors during autumn, these cooler months are nonetheless the perfect weather for some light physical activity outdoors.

To make the experience even better, grab a friend or loved one and take advantage of fall together. Itâ&#x20AC;&#x2122;s the perfect opportunity to get in some exercise while catching up with someone who you care about. Just keep an eye on the weather â&#x20AC;&#x201C; those rainy afternoons can sneak up on you!

2. Use your slow cooker When it comes to food, fall is the perfect time for warm stews, casseroles and other favorite recipes made in a slow cooker. Comfort food is at its peak during this period, when the weather is cool enough to keep you indoors but thereâ&#x20AC;&#x2122;s plenty of fresh produce available from the harvest. Try a thick beef soup or a hearty chili paired with fresh baked bread. If you make enough to share, invite friends or family over to celebrate the autumn season together around the dinner table!

Not only does a slow cooker make your meal prep process simpler than ever, it also means that your house will be enveloped by incredible aromas for the entire day as the food cooks. Itâ&#x20AC;&#x2122;s a win-win.

Consider making a visit to your local farmerâ&#x20AC;&#x2122;s market to pick up seasonal produce, like squash, sweet potatoes and parsnips to start perfecting your fall recipes. You might even find some new dishes to serve as part of Thanksgiving dinner.

Nothing tastes quite as seasonal in the fall as a cup of warm tea. Nothing tastes quite as seasonal in the fall as a cup of warm tea.

3. Brew a favorite tea The return of cool weather means that itâ&#x20AC;&#x2122;s the perfect time to pull out your favorite warm beverages, like herbal teas.

Go with something apple or pumpkin flavored to really indulge in the flavors of the season. Cinnamon, chai and other spices are cozy options as well, especially if you want to add something extra to your normal cup of caffeinated tea in the morning. Many stores offer special blends created especially for this time of year, so make sure to check next time youâ&#x20AC;&#x2122;re out.

If you arenâ&#x20AC;&#x2122;t a tea drinker, consider warm apple cider or the ever-popular pumpkin spice flavored coffee. Whether you stop at your favorite cafe or make it yourself, a warm, spiced drink is the perfect way to welcome autumn.

4. Visit an orchard Is there anything that looks more like fall than a basket of apples? If you live near an orchard or farm, make the trip to pick your own local produce on a pleasant autumn day. Not only will you go home with an assortment of delicious fruit, but apple picking is the perfect way to enjoy the crisp weather of the season before the temperatures begin to drop.

Once youâ&#x20AC;&#x2122;re home with your apples, you can really get into the fall spirit by baking some favorite seasonal recipes, like apple pie, fritters, cobbler or even donuts. Your family and neighbors will love stopping by to chat when your home is full of delicious baked goods.

In addition to apples, these farms often also sell pumpkins in the autumn months. You can pick out a few to place on your front porch to enjoy in the early days of fall and then carve them up in time for Halloween!

5. Decorate your house Enjoying fall outside is fun, but why not bring the season indoors? Celebrate the beginning of fall by decorating your home with dish towels, placemats, throw pillows and other accent pieces in season FALL>>PAGE 47

Fibro-fog,) Leg Sensations, Environmental Sensitivity, Depression and Anxiety.

FMS pain can change day to day and where it hurts in the body. FMS can also vary in severity with some people being able to complete daily tasks with mild discomfort while others suffering from near complete disability. The fatigue of FMS can also vary from person to person ranging from a mild, tired feeling to the exhaustion of a flu-like illness.

FMS produces pain in the soft tissues located around joints, skin, and organs throughout the body but does not cause swelling or pain in the joints as doesArthritis.

This has caused FMS to be difficult to diagnose as it produces few outwardly visible symptoms. However, a critical symptom that most physicians believe must be present in order for there to be a diagnosis FMS is sleep disturbance. Nearly all FMS patients report poor sleep quality to some degree.

Estimates are that up to 10 million Americans have FMS and the condition exists around the world. While most prevalent in adult women, fibromyalgia also occurs in children, the elderly, and men.

For many years FMS patients were frequently misdiagnosed with depression or anxiety isorders and were told, “it’s all in your head.” However, research has repeatedly shown that fibromyalgia is not a form of depression. Not surprisingly, given the constant pain, people with FMS often suffer from depression and anxiety which can exacerbate the FMS and make treatment more difficult.

Research at Johns Hopkins Medical Center has shown that some FMS patients have a condition known as Neurally Mediated Hypotension. This causes a drop in CranioSacral Therapy is a gentle, hands-on method blood pressure and heart rate upon standing which in turn results in light-headedness, of evaluating and enhancing the functioning nausea, and difficulty thinking clearly. of the craniosacral system.

Conventional treatment of FMS includes sleep medication (to improve the quality of sleep,) Antidepressants, Analgesic Therapy, Nonsteroidal Anti-Inflammatory

By Greg Jolly CMT, CST Agents (NSAIDs), Growth Hormone Therapy, Cognitive Behavior Training, exercise, Fibromyalgia syndrome (also called “FMS”) is a complex, chronic condition which physical therapy, coping skills education, FMS diet, and identifying and eliminating causes widespread pain and fatigue. Patients often report pain, pain and more pain. food allergies.

FMS is often described as a deep muscular aching which can be stabbing, shooting, CranioSacral Therapy (CST) is a gentle, hands-on method of evaluating and throbbing and burning. FMS is diagnosed by a physician looking at patients with enhancing the functioning of the craniosacral system. The craniosacral system widespread pain for more than 3 months in a series of 18 tender points. includes the membranes and cerebrospinal fluid that surround and protect the These tender points are in predictable locations of the body, and are not always brain and spinal cord. This fluid has a rhythm or pulse, not unlike the pulse of the painful to a person until pressure is elicited during a physical examination. cardiovascular or respiratory systems. This rhythm is about 6-12 cycles per minute Symptoms of FMS can also include: Stiffness, Increased Headaches Or Facial in a healthy person.

Pain, Sleep Disturbances, Gastrointestinal Complaints, Genito-Urinary Problems, Greg Jolly CMT CST provides Advanced Craniosacral Therapy and Myofascial Paresthesia (or numbness or tingling, particularly, in the hands or feet,) Release at LifeSteps Health & Wellness. Greg has practiced an a manual therapist Temperature Sensitivity, Skin Complaints, Chest Symptoms, Dysequilibrium in Milwaukee for the past 20 years and the focus of his practice is to work with and (light-headedness and/or balance problems,) (also known as bring relief to individuals with chronic pain including FMS. final 1/2 pg bridgeway healthwise ad_Layout 1 3/23/12Cognitive 11:18 AM Disorders Page 1

FIBROMYALGIA SYNDROME & CRANIOSACRAL THERAPY

Bridge Way: Transitional Care at Clement Manor “Your bridge between hospital and home”

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hether your stay at a hospital is planned or unplanned, we can be your bridge between hospital and home. Our goal is to get you well so you can get back to life! � Short-term comprehensive, customized care � Nationally recognized for providing quality service � Expanded insurance contracts � Private rooms available Sponsored by the School Sisters of St. Francis

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GROWING<<page 34 falls and injuries. If you are in the midst of chemotherapy, consider having a friend or family member with you in your home or available at a moment’s notice the day or two following treatment.

Parkinson. Parkinson’s disease is a movement disorder. Symptoms can include a tremor in the hands, difficulty when starting to walk, and a jerking motion with footsteps. Individuals with Parkinson’s need to be aware that they have a high risk for falling. It can be tremendously helpful to wear a safety device that automatically calls for help when a person falls, or to use a device that allows a person to push a button when they need help.

Incontinence. Incontinence can lead to Remember - Don’t be too several concerns. A person with incontiquick to simply assume what nence might find that they do not want to leave the house. This can lead to depression, you’re experiencing is due and loneliness. The body fluids that leak can to age. Our minds are very also lead to rashes of the skin, and sores. powerful and we have more Discuss incontinence with your doctor. ability than one might think There may be treatments that will improve to change our health status your symptoms.

Dizziness. The greatest concern with dizand outcomes ziness is that a person is more likely to fall.

If you suffer from dizziness on a regular basis, talk with your doctor.

It may also be wise to have a bed that is lower (closer to the ground), and to have a cushioning mat on the floor. The mat will provide some protection if you do fall out of bed.

Hypertension (high blood pressure). Many, many senior citizens have high blood pressure. Uncontrolled blood pressure can lead to kidney failure, strokes and heart attacks. Blood pressure that is too low can result in dizziness. Therefore, it is vital for you to see your doctor regularly if you have high blood pressure. Your doctor will work with you to control your blood pressure and limit side effects, such as dizziness.

Diabetes. Diabetes is a disease in which your blood glucose, or blood sugar, levels are too high. Glucose comes from the foods you eat. Insulin is a hormone that helps the glucose get into your cells to give them energy. With type 1 diabetes, your body

does not make insulin. Many senior citizens have diabetes. Diabetes can lead to vision loss, numbness of the feet and loss of sensation in walking, heart disease, and episodes of dizziness from low blood sugar. Any of these symptoms can result in falls and injuries. See your doctor regularly if you have diabetes. It is beneficial to keep your diabetes in control, but as we grow older, sometimes it is wiser to have a slightly higher goal for your hemoglobin A1c than when you were younger.

Medications. The average number of prescriptions taken by a person age 65-69 is fourteen, and for a person 80-84 it is 18!

Juggling medications—and supplements—can be complicated and lead to further health problems. Use a pill-minder that will accommodate all of the medications you take in one week. Place your pills in your pill-minder once per week. Do not allow yourself to be interrupted when you are filling your pill-minder. If you need assistance in taking your medication properly, ask a friend or relative to help, or tell your doctor. Many assisted-living facilities provide this support to their residents, but people living alone may also need help. Also, ask your doctor if any medications can be safely eliminated.

Medicare health insurance. Every person with Medicare is entitled to have an Annual Wellness Visit (AWV) with his or her physician each year. For many Medicare supplemental plans, the patient is also allowed to have an annual preventive exam each year. Talk with your insurance company to determine what you are entitled to have. See your doctor at least once per year.

Advance Directives. Although every adult should have an Advance Directives document, it is especially valuable as we grow older.

“Advance Directives” is a document that identifies what you would want done when you cannot make decisions for yourself. For example, if a person has a stroke, an Advance Directives document will help doctors and family members know what should be done for the person. The document will also identify the person who should make decisions for you, in the event you are unable to do so. Talk with your doctor about completing an Advance Directives document—it is indispensable for everyone, especially you!

Remember - Don’t be too quick to simply assume what you’re experiencing is due to age. Our minds are very powerful and we have more ability than one might think to change our health status and outcomes. At the Ommani Center, we are concerned about your health. If you do not have a primary physician or a medical home, we encourage you to find one.

Tudor Oaks:

We’re Always Here For You! ■ Assisted

Living: Style-smart, charming private apartments ■ Memory Care: Personal suite with private bathroom ■ Rehab Stays

Customized therapy plans, private rooms, TV, phone & Wifi included.

■ Wellness Call 414-529-0100 for a tour or visit www.TudorOaks.net for a fly-thru video tour of our community.

Programs

■ Beautiful

Campus Setting

Tudor Oaks Senior Living Community

S77 W12929 McShane Drive, Muskego, WI 53150

414-529-0100 www.TudorOaks.net

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.

NOVEMBER 2020 MHL 43

AUTUMN SENIOR HOBBIES Fall is an excellent time of year to enjoy the mild weather, community events and beautifully changing colors.

With fall rapidly approaching, it’s time to start figuring out how you will stay active as the weather gets cooler. Fall is an excellent time of year to enjoy the mild weather, community events and beautifully changing colors. The cool (but not cold) temperatures make fall a wonderful season for active senior living. Here are some senior friendly fall activities that you can enjoy, and some quick tips for dealing with fall weather: The Grid Iron Football is one of America’s favorite pastimes, and easily one of the most popular fall sports. Heading to football games is a great way to spend time outdoors with friends and family. If you can’t go to live games, you can still make it a social event by inviting people over for a game-watching party.

Bird watching Because fall is when birds begin heading south, it’s the perfect opportunity to watch the action. You will find birds you don’t get to see other times of year as they

pass through or head to your area. Bird watching is another outdoor activity that takes advantage of fall’s cool temperatures, which means you can take longer strolls, giving you even more opportunity to catch a glimpse of birds flying past. This activity satisfies the desires of animal lovers, science enthusiasts and exercise-minded seniors alike.

Outdoor yoga Whether you’ve never done yoga or are already a practiced yogi, performing yoga outdoors can be a fun, fresh experience. Taking an outdoor yoga class in the fall means that as you engage your muscles, you’re also taking in all the beautiful colors of fall. Waiting until fall to head outdoors with your mat also means avoiding the extreme heat of summer. Still, fall can get cold and windy, so make sure you’re not underdressed when exercising outdoors. Yoga pants and long-sleeved, sweat-wicking clothes will help keep you dry and warm.

To the farm Fall is known for apples and pumpkins, and there are plenty of opportunities in autumn to get closer to both. Head to an apple orchard or pumpkin patch to learn about the growing process of these fall crops. You can also pick your own apples, which is a much more enjoyable way to get produce than the grocery store. An afternoon of apple picking is a fun way to spend the day with someone close to you, and you’ll always love the apples you picked yourself.

Community events It’s hard to say why fall is such a plentiful season for community activities. Maybe it has to do with historically needing to band together to prepare for winter, or maybe it’s because we get more social as family holidays approach. Whatever the reason, fall is full of festivals and fairs. These events let you get closer to the people around you, and offer an opportunity to give back to your community. They may have stands selling locally made art or produce, which let you support the people around you while getting an insight into what they make and do.

Quick Tips: Depending on your location, fall weather can be unpredictable. Be sure to check the forecast before you head out to make sure you’re prepared for temperature changes or rain.

Layers are your best friend in fall, since they’re easy to take off or put on as you move from inside to outside. Scarves, shawls and sweaters will help let you control your personal temperature.

All those leaves covering the ground may be beautiful, but they can also be very slippery. Take care when walking through or across leaves, particularly if it has rained recently. The same holds true for cars, so avoid driving over leaves when possible.

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44 MHL NOVEMBER 2020

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KEEPING SOCIAL SECURITY UPDATED PREVENTS UNWANTED SURPRISES If you receive benefits, we want to hear about your changes.

Most people love surprises, but many dislike change. Itâ&#x20AC;&#x2122;s just the opposite with Social Security. If you receive benefits, we want to hear about your changes.

Keeping us informed minimizes the chance that we learn about something later that could negatively affect your benefits. Thatâ&#x20AC;&#x2122;s the surprise no one wants, because it creates overpayments that you must repay, disrupts payments, and can even jeopardize your entitlement to Social Security benefits.

Here is a reminder of some of the most common forms of information Social Security needs from you.

Your address and direct deposit information. We need to know your current mailing address and phone number so we can reach you if needed. This is especially important if you receive Supplemental Security Income (SSI) since where you live can change the amount of your SSI benefits.

When your direct deposit information is not current, it can cause headaches with missing or delayed payments. You can update your address or direct deposit information when you register for a my Social Security account at www.socialsecurity.gov/myaccount.

Your work. When you receive Social Security disability benefits or SSI for a disability, we have found you unable to work because of your condition. Thatâ&#x20AC;&#x2122;s why we need to know if you take a job or are self-employed, or if you stop work or have any changes in work hours, or pay. If your work is substantial enough, it may affect your benefits. You may also need to report if you begin receiving or have a change in any workerâ&#x20AC;&#x2122;s compensation or public disability benefits.

If you are receiving retirement or survivors benefits, be mindful of the yearly earnings limit before you reach Full Re-

tirement Age (FRA), which is currently 67 years old if you were born in 1960 or later. For 2015, the earnings limit is $15,720. When you earn over this amount, we deduct $1 in benefits for every $2 you earn. That means if you earn $30,000, we will have to reduce your benefits by roughly $7,000. Itâ&#x20AC;&#x2122;s very important to give us a work estimate at the start of the year so that we can withhold whatâ&#x20AC;&#x2122;s needed. If we find out you had excess earnings at a later date, you could end up with a large overpayment that you will have to repay.

Your living arrangements for SSI. To receive SSI you must demonstrate financial need, in addition to meeting other requirements. Living arrangements may change how much money you receive.

Social Security needs to know how many people are in your household and how expenses are shared. We also need to know if you receive any payments from other sources, and if you have savings that go over the SSI resource limit ($2,000 for an individual or $3,000 for a couple).

You can learn more about reporting responsibilities for people working and receiving disability or SSI benefits by reading our online publication Working While Disabled â&#x20AC;&#x201D; How We Can Help and How Work Affects Your Benefits at www.socialsecurity.gov/pubs.

Some changes can be reported online at www.socialsecurity.gov. You can also notify us 1-800-772-1213 or contact your local Social Security office.

Our goal at Social Security is to pay you the right amount, on time, every month. With your cooperation to keep us informed of changes, the likelihood of any unpleasant surprises that could derail your benefits will be greatly minimized.

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NOVEMBER 2020 MHL 45

RECOGNIZING DIFFERENCES IN AN AGING PARENTS BEHAVIOR It may be difficult to notice differences in behavior when you don’t live close to a family member. A family member may withdraw from activities, forget to take medication, or stop taking care of themselves or their home. These signs may seem small, but they are crucial for an aging parent or relative’s safety and well-being. With the person’s permission, you could contact people who see the person regularly—neighbors, friends, doctors, or local relatives, for example—and ask them to call you with any concerns. You might also ask if you can check in with them periodically. Look for safety issues and at the overall condition of the home, and try to determine the older person’s mood and general health status. Sometimes people confuse depression in older people with normal aging. A depressed older person might brighten up for

46 MHL NOVEMBER 2020

a phone call or short visit, but it is harder to hide serious mood problems during an extended visit.

What to Do When an Aging Parent Needs Help When you notice signs that your aging parent or relative needs help, it is important to know what steps to take next. Some signs may require a simple fix, like needing new glasses or a new prescription. But other times, you may need to provide more help. When you visit, look around the home for possible trouble areas. If you can’t fix everything during your visit, see if you can arrange with someone else to help finish.

Having to make important healthcare decisions for an aging parent can be hard on both family members and caregivers. Be sure to voice your concerns with your family member and explain to them why you are feeling this way. Your first consideration should be to try to fulfill the wishes of you parents wherever possible. If not, try to make similar decisions to ones they may have made in the past. This way, you can ensure you are trying to do what is in the best interest for your parent. It is also handy to have a list of local resources in their area to contact if you need to.

In some cases, you may be in the position of having to help your parent make difficult healthcare decisions. If a parent is sick, it is important that they assign a power of attorney for health care to allow someone to act on their behalf in medical situations.

As a caregiver, it’s important that you care for yourself as you care for your loved one. The Caregiver Connection of Ozaukee County helps caregivers through support, education and advocacy.

Because caregivers are at risk for increased health problems due to the physical strain, increased emotional stress, and financial hardships that often come with being a caregiver, the Caregiver Connection can help.

Visit their website at ozccc.org The things that you do which make you a caregiver often seem like the regular tasks you do as a spouse, friend, son or daughter, and you don’t think of yourself as a caregiver. But if you don’t recognize that you are a caregiver, you may fail to recognize the impact on your health and well-being that caregiving demands and responsibilities can have.

The Caregiver Connection of Ozaukee County is affiliated with the Aging and Disability Resource Center of Ozaukee County (ADRC). The ADRC functions as a first stop/one stop source of information and assistance for older adults, adults with disabilities, their families, friends and caregiver by linking them with resources and services that enable them to live as independently as possible.

VISION<<PAGE 7 them to leak. Blood sugar fluctuations can also promote the growth of new, fragile blood vessels on the retina, which can sometimes leak blood into the vitreous (the clear, jelly-like substance that fills the eyeball). This diabetes-related retinal blood vessel damage, or retinopathy, can blur vision and lead to permanent sight impairment. And, all diabetics—type 1 or 2, insulin-dependent or not, newly diagnosed or longtime sufferers—are at increased risk with each year that passes.”

“Fortunately, diabetes-related sight loss is often preventable with yearly exams and early intervention. We have been very pleased with the success of medications (Avastin, Eyelea, Lucentis and Triesence) that can be painlessly injected directly into the eye to stave off progression of the disease by inhibiting the growth of the abnormal blood vessels related to diabetic retinopathy. We have seen some amazing results with these medications, including not only stabilization of vision, but in some cases, improvement in sight,” reports Michael Raciti, MD, an eye surgeon who performs injection treatments for both diabetes and AMD on a daily basis.

“Sight-robbing conditions, like AMD, cataracts and diabetic eye disease often develop gradually and painlessly, and good vision in one eye can mask problems in the other. If you notice a problem with your vision (especially straight lines appearing wavy; blind or dark spots; and/or blurriness of faces, clocks and printed words) don’t ignore it. Call your eye care specialist immediately,” advises medical optometrist David Scheidt, OD, a founding member of the Wisconsin Diabetes Advisory Group and co-author of its diabetic eye care guidelines for physicians. “Don’t assume you simply need new glasses and then wait to make an appointment. A professional eye exam is the only way to accurately detect eye diseases. People age 40-64 should have a thorough dilated eye exam every 2-4 years and every 1-2 years after age 65 to check for AMD and other conditions.”

The doctors quoted above are part of the team at Eye Care Specialists, an ophthalmology practice that has provided medical, surgical and laser services to more than 185,000 area residents at offices in West Allis, Wauwatosa, and downtown Milwaukee. All six have the honor of being named “Top Doctors” by Milwaukee Magazine. Contact their Community Education Hotline at 414-321-7035 for free educational booklets (about cataracts, glaucoma, diabetes, or macular degeneration) or to schedule a thorough eye examination or second opinion. You can also visit their extensive educational website at www.eyecarespecialists.net for more information or to order free booklets online.

DIET<<PAGE 22

E NRICHING

LIVES... through community living

“Mute” the worries of



raking leaves



shoveling another winter of snow



gutter & roof repair



leaky basement



and all the other concerns of home ownership Enjoy lunch & a tour of Alexian Village 9301 N. 76 Street, Milwaukee, WI 53223

(414) 355-9300

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.

FALL<<PAGE 40 colors, like orange, maroon and gold. Don’t forget to light a few pumpkin-scented candles to add both ambience and extra scent to your decor. You can even bring in some colorful leaves from your walk outside and incorporate them into your decor.

NOVEMBER 2020 MHL 47

5

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Ask a Kloss, Audiologist at Midwest Audiology Center, LLC in Greenfield, WI. Hearing aids are a great way to help you manage the negative effects of to hearing loops that have been installed in many churches, theaters, cturer is being used for you. Avoid hearing aid sales k This guest blog was written

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Kloss, Audiologist at Midwest Audiology Center, LLC in Greenfield, WI. ds from hearing aid salespeople. the hearing aids off you a hearing However, Hewill canstill behave reached atloss.

4818 S. 76thwaiting St., Suite 3, Greenfield, WI 53220. gazine aids. aids Many earing or hearing devicesShop from magazine ads ads for hearing “devices” around. too long to start wearing hearing aids can have negative Telephone 414-281-8300 • effects.

Website: www.midwestaudiology.com Dr. Kloss has been an Audiologist in the Milwaukee Area for 28 years. owever, some hat make outrageous claimsaid about It issalespeople. a how goodwell ideathese to shop around when looking to buy a hearing aid so Several studies have Email: shown that an untreated loss S. (not76th wearing ads from hearing midwestaudiology@att.net He can be reachedhearing at 4818 St., Suite 3, Greenfield, WI 53220. ids you. and/or a or aiddevices or device purchase that from youyou can compare hearing aids when a hearing loss is 414-281-8300 detected) can result• inWebsite: increased www.midwestaudiology.com hearing Any aids hearing or hearing magazine adsprices and services. Most providers now have a Telephone Initial consults are free of charge. tllthat can get most likely be a wasteclaims of your timehow andwell money. website where youthese can look up their services or search for company anxiety, depression, memory and may also be a risk factor for that make outrageous about Email:loss, midwestaudiology@att.net nts are good, a company that you feel comfortable with and ask them for you. Any hearing aid orreviews. device Find you purchase Alzheimer’s Disease and Dementia. diologist sort Initial consults areexperience. free of charge. will most likely be a waste oflots your and money. of time questions about the hearing aids they offer and what they think No two people are going to have the same would be best for you.

Please note that some of the street retailers are Their hearing loss is not the same as yours, the shape of their ears is your health owned by hearing aid manufacturers. You may find that you are not not the same, and their manual dexterity may not be the same as yours.

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44 10 4 7 10 11 7 8 4 11 4 5 11 9 He can be reached at 114818 S. 76th St., Suite 3, Greenfield, WI 53220.

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

Telephone 414-281-8300 Website: www.midwestaudiology.com Email: midwestaudiology@att.net Initial consults are free of charge.