Modern Health and Living February 2022

MHL

FEBRUARY 2022 - fREE PUBLICATION

Est 1992

MODERN HEALTH AND LIVING

The 9 Best and Worst Breads, According to Dietitians BEST FOODS FOR YOUR HEART

Optimal Digestion for Optimal Health What is osteopathic medicine?

Women AND ARTHRITIS 8 WAYS MEDITATION CAN RELIEVE STRESS AND ANXIETY The Connection Between Heart Health and Hearing fall in love with a senior community the Memory issue A GUIDE TO HEALTHY LIVING FOR MEN, WOMEN, CHILDREN AND SENIORS

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EDITORS NOTE January sure came and went as fast. The weather came in colder with tons of snow. My “extra” workouts were shoveling snow and scraping off the ice of my driveway, How are all the new year’s resolutions going?

I am not making any this year. Im just gonna stick what has been working and hope to continue in great health and happiness.

This month I start work on the Wisconsin Breast Cancer Showhouse. After two years of not having a house due to covid, we really got an unbelievable historic building that is over 18,000 square feet. Each designer spends hours donating their time to bring an amazing house each year for Breast Cancer Research. More details to come and I hope to see you there on designer Sunday in June.

I am very pleased that you’ve decided to join us this month. We are celebrating Heart Health Month with a few articles to keep your ticker ticking.

We have packed so much up-to-date information into these pages that this issue is just bursting with health! We have something for men and women of all ages. We contact local health professionals every month and are thankful that many have contributed to this issue. They are keenly aware of health concerns for this region (very important). We stay in touch with them so they can stay in touch with you. I think you’ll find something here that can help you lead a healthier life. We hope that you share this special issue with friends and family, too.

Stay active!!! I hope you have a wonderful February and will touch base again in March.

AmandaLewis

MHL

FEBRUARY 2022 - fREE PUBLICATIO

Est 1992

MODERN HEAL TH AND LIVIN

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fEBRAURY 2022 EDITION

The 9 Best and Worst Breads, Accord ing to Dietitians BEST FOODS FOR YOUR HEART

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Women AND ART HRITIS 8 WAYS MEDITAT ION CAN RELIEVE STRESS AND ANXIETY The Connection Between Heart Health and Hearing fall in love wit ha senior commun ity the Memory issu e A GUIDE TO HEALTH

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MHL STAFF staff

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Lewis Media Group Amanda Lewis Malberry Media Tom Delgado Barry Lewis

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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

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contact For information on advertising or to submit articles call, 414-659-6705 or 608-237-6000, or email mhl@wi.rr.com.

Subscriptions are $20 per year. Thanks for reading MHL. disclaimer MHL is published on the first of each month . The articles in this publication are in no way intended to replace the knowledge or diagnosis of your doctor. We advise seeing a physician whenever a health problem arises requiring an expert’s care. thanks Special Thanks! To all the local professionals that provide us with articles containing new information and keeping all our readers informed of the latest in healthy living. images 123RF.com, Istock.com

Lewis Media Group | www.modernhealthandliving.com

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MHL FEBRUARY 2022

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FEBRUARY 2022 MHL

BEST FOODS FOR YOUR HEART When it comes to your heart, what you eat matters. Follow these tips for hearthealthy eating: Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy.

Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled “low sodium” or “no salt added” — like some canned soups, canned vegetables, packaged meals, and snack foods.

Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet.

Take this list with you the next time you go food shopping.

Vegetables and Fruits Eat a variety of vegetables and fruits — including options that are fresh, frozen, canned, or dried.

Fresh vegetables like tomatoes, cabbage, and carrots Leafy greens for salads, like Romaine lettuce, spinach, and kale Canned vegetables that are low in sodium Frozen vegetables without added butter or sauces, like broccoli or cauliflower Fresh fruits like apples, oranges, bananas, pears, and peaches Canned, frozen, or dried fruit without added sugars Farmers markets are great places to buy vegetables and fruits that are in season.

Find a farmers market near youThis link is external to health.gov..

Dairy Look for fat-free or low-fat options.

Fat-free or low-fat (1%) milk Fat-free or low-fat plain yogurt Fat-free or low-fat cheese or cottage cheese Soy milk with added calcium, vitamin A, and vitamin D Whole Grains For products with more than 1 ingredient, make sure whole wheat or another whole grain is listed first in the ingredient list. Look for products that say 100% whole grain.

Whole-grain bread, bagels, English muffins, and tortillas Whole-grain hot or cold breakfast cereals with no added sugar, like oatmeal or shredded wheat Whole grains like brown or wild rice, quinoa, or oats Whole-wheat or whole-grain pasta and couscous Proteins Choose a variety of foods with protein.

Seafood — fish and shellfish Poultry — chicken or turkey breast without skin, or lean ground chicken or turkey (at least 93% lean) Lean meats — like pork shoulder, beef sirloin, or lean ground beef (at least 93% lean) Beans, peas, and lentils — like black beans and garbanzo beans (chickpeas) Eggs Unsalted nuts, seeds, and nut butters, like almond or peanut butter Tofu Healthy Fats and Oils Replace saturated fat with healthier unsaturated fats like seafood, nuts, seeds, avocados, and oils. Try these healthy swaps: Vegetable oil (canola, corn, olive, peanut, safflower, soybean, or sunflower) instead of butter for cooking Low-fat or light mayonnaise instead of full-fat mayo Oil-based salad dressings like balsamic vinaigrette or Italian instead of creamy dressings like ranch Vegetable oils are usually healthy choices — just avoid coconut and palm oils, which are high in saturated fat. And margarine and other soft spreads may have less saturated fat than butter — check the Nutrition Facts label and look for options with less saturated fat

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The 9 Best and Worst Breads, According to Dietitians

By Bojana Galic With seemingly endless shapes, flavors and types, each promising its own health benefits, deciphering which loaf to toss in your cart can be draining. Read on to learn which bread is best and which to leave at the store.

The Best Breads Let’s get one thing straight: You don’t need to be afraid of bread, says Bonnie Taub-Dix, RD and author of ​​Read It Before You Eat It: Taking You from Label to Table.​Although bread may be thought of as a ‘bad carb,’ that’s definitely not the case. But the type of bread you choose does determine how many vitamins and nutrients you’re getting with each slice.

1. Whole-Grain and Whole-Wheat Bread If you’re in the market for nutritious bread, whole grain is the way to go. Available in an array of colors, flavors and styles, whole-grain bread offers a higher

nutritional value than most other types of bread, Taub-Dix says.

Whole Wheat vs. Whole Grain Whole wheat and whole grain are often the same, Taub-Dix says. Whole grain refers to whole grains of an unspecified type, whereas whole wheat refers to wholewheat grains. For both types of bread, though, double-check the ingredient list to ensure you’re getting 100 percent whole grains.

Unlike refined varieties, this bread contains the bran, endosperm and germ of the grain’s seed. That’s where all the grain’s vitamins and nutrients are stored, including B vitamins, magnesium, fiber, iron and protein, according to the Whole Grains Council.

Compared to refined grains, these nutritious carbs have been linked with reduced risk of type 2 diabetes and heart disease, per the Whole Grains Council. Whole grains may even help with weight maintenance and inflammation.

But the key to finding a good whole-grain bread is to look closely at the ingredient list, Taub-Dix says. Sometimes, bread packaging can list multigrain (more on that below), which isn’t the same as whole grain.

Even the amount of whole grains can vary from bread to bread. If the ingredients list says “100 percent whole grain,” then you can rest assured you’re not getting any refined grains in your loaf, according to Harvard Health Publishing. But labels that say “made with whole grains” don’t necessarily mean you’re getting only whole-grain flour.

Whole-Grain Bread to Buy Nature’s Own 100% Whole Wheat Bread Loaf ($3.59, Amazon.com) Arnold Whole Grains 12 Grain Bread ($4.34, Amazon.com) 365 by Whole Foods Market Organic Ancient Grains Bread ($3.99, Amazon. com) 2. Sprouted Bread Wondering what bread is doing in the freezer aisle? It’s probably a loaf of sprouted bread. Because most sprouted breads are free of preservatives, they’re kept frozen for freshness.

Most sprouted loaves are made without flour and instead use sprouted grain kernels, which have been baked into bread, Taub-Dix explains. Usually, these loaves will contain a little more protein and less fat than other types of bread.

Sprouted grains may also have more available nutrients than mature grains, including folate, zinc, iron, vitamin C and magnesium, according to Harvard Health Publishing. But when you’re buying a loaf of sprouted bread, you’ll want to double-check that you’re buying a loaf that’s made with 100 percent sprouted grains to avoid any BREAD>>page 46

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8 WAYS MEDITATION CAN RELIEVE STRESS AND ANXIETY Jennifer Wang In today’s fast-paced, instant-gratification world, people are juggling more, sleeping less and taking less time to just be. In fact, 42 percent of adults report that their stress level has increased over the past five years. More research is coming out tying our stress levels to physical ailments. Insufficient sleep has reached levels of a public-health epidemic.

It’s no wonder that more and more people are trying to find ways to ease their daily stress.Although mindfulness and meditation have been around for millennia, only recently has mindfulness entered the mainstream vernacular. Multiple studies have been published linking mindfulness practices to stress reduction, even decreasing our levels of the stress hormone cortisol. Meditation and mindfulness are now part of the toolkit of many licensed psychologists. It’s been linked to easing medical

concerns from irritable bowl syndrome to heart disease.

So what exactly is mindfulness? What is meditation? What about it makes it seem like this magical panacea? woman practicing meditation Depending on whom you ask and what type of meditation they practice, you’ll probably get a different answer to these questions. A common type of meditation called “mindfulness awareness” involves sitting comfortably in silence and bringing your attention to your breathing as a way to connect with the present moment. When the mind wanders, you practice gently bringing it back. I like to think of mindfulness as a combination of awareness and intention. So in this mindfulness-awareness practice, you are being mindful of your breath and of the present moment.

I’ve found that my meditation practice has affected my life in fundamental ways: 1. By creating a regular time and space to practice, I am giving myself a set time to sit down, slow down and do nothing. I am giving myself permission to be bored!

During super-busy periods I even schedule it as an event in my calendar.

2. I practice not judging. All thoughts are treated equal in meditation. No matter what the content, when a thought arises during a meditation session, I just acknowledge it and gently come back to my breath. Even if the thought is about unicorns and rainbows, I come back.

3. I get to know my mind. I’ve been on longer retreats where after a while the same thoughts come up again and again. It’s like I have one playlist on repeat. And that’s when I start to realize that I’ve got some patterns that I tend to go back to.

4. I get to know my body. When you’re just sitting for a period of time with no distractions, you start to notice how you’re feeling in your body. After all, that’s another thing (along with our breath) that’s always with us, even if we try to ignore it!

5. My mind gets clearer. Often when I meditate, I start to feel more settled in my body and mind: It’s like when you’ve shaken up a jar of dirt and water and the dirt settles to the bottom and leaves the clear water at the top. I often also feel more clear after I’ve gotten up off the cushion. Sakyong Mipham Rinpoche says, “The more we understand about ourselves and how our mind works, the more the mindcan work.”

6. I’m on autopilot less. Or I catch myself when I’m on autopilot. Since I’m practicing being aware in the present moment with meditation, when I’m not meditating, it’s easier for me to realize when I’m not present. Like when I get to my front door and forgot if I locked my car or can’t remember what I had for breakfast.

7. I notice a space between emotions arising and my automatic reaction to them.

In meditation, I practice noticing my thoughts and coming back to my breath without MEDITATION>>page 47

REAL HEALTH & FITNESS

W61 N513 Washington Avenue MHL FEBRUARY 2022

Cedarburg, WI 53012

Be Informed.

Be Smart.

Be Secure.

Making The Right Decisions About Your Finacial Security In Retirement

Insurance representatives are helping individuals understand the life and health insurance needs of retirees. They are experienced in the range of products available, and familiar with the complex features which make each product unique. Because they represent multiple companies, they can recommend product solutions that are best tailored to your unique situation.

TRUE OR FALSE: Long-term care insurance is expensive.

False. Choosing the right daily benefit and benefit period can help reduce longterm care premiums to fit your budget. If you believe it fits your needs, another option would be to purchase short-term convalescent care insurance.

Making The Right Decision Based On The Right Information.

Having just watched a friend exhaust her retirement savings on long-term care for her husband, a woman in Colorado decided it was time to protect her savings from a similar fate. Long-term care insurance seemed like the right decision.

Although she was well aware of the advantages of long-term care insurance, she had always considered it beyond her budget. After visiting with an insurance representative, she learned that simply was not the case.

The representative explained there are several ways to customize long-term care policies to meet her monthly budget requirements. She adopted some of his suggestions and is now enjoying protection at monthly premium that fits her needs.

This is an example for illustrative purposes, including solution s that enable you to remain in your own home while receiving care.

Be Secure.

If you are like many individuals nearing, or in, retirement you are bombarded by mail solicitations for Medicare related Insurance. These companies blanket thousands of individuals with the same product offering. They have not met with you and they do not understand your needs.

SECURE>>page 37

Planning for retirement requires making some decisions you haven’t had to make at any other point in your life.

Decisions about you lifestyle, housing situation, finances and your life and health insurance needs. Each decision you make during your transition to retirement will have a dramatic impact on your life for years to come. An insurance service can help you make the right decisions about your life and health insurance needs for your retirement years.

Be Informed.

No one can predict the future, but if you fail to get the information you need to plan a secure retirement life could be difficult. Getting expert advice is critical to protecting all you have worked for.

Agencies specialize in assisting individuals in evaluating the risks they face as a result of disability, illness and death. Based upon a personalized analysis, your representative will present options and strategies for enhancing your financial security.

Working with an insurance representative will give you: *Gain a clear insight into how well your current insurance program protects you, including what Medicare covers and what it does not cover *Understand the risks you face as well as the options available UnitedHealthcare® can help keep it simple. to increase your financial security When you are turning 65, your opportunity to enroll in a Medicare plan begins. I can meet with you *Define your priorities and choose from a brad array of products one-on-one to discuss your unique needs and answer any questions you may have about AARP® Medicare that best meet your needs.

Advantage plans from UnitedHealthcare. These plans may include: TRUE OR FALSE: Medicare Advantage and Medicare supplement Plans provide Preventive dental services Allowance toward eyewear the same financial protection.

False. Medicare Advantage plans often feature a low monthly UnitedHealthcare® Medicare National Routine hearing exam plus hearing aids premium, but you incur out-of-pocket expenses for doctor visits Network and medical procedures. Medicare supplement plans generally feature higher premiums but the expenses for deductibles and Low insulin copays Earn rewards for staying active coinsurance are often covered.

A No-Cost Option Isn’t Always the Right Decision Like a lot of people their age, an Iowa couple had their fair share It’s time to take advantage. of doctor’s visits. Their Medicare supplement plan paid all the bills Call me today. and the each paid a little over $150 a month for the coverage. But when they were approached about a Medicare Advantage plan that Joanne Abbs did not have a monthly fee, they jumped at the opportunity to save Licensed Sales Agent money.

414-745-9973, TTY 711 What they did not realize was that, as a couple, the new plan joanne.abbs54@gmail.com would cost them nearly $10,000 a year in co-pays and co-insurance, AARPMedicarePlans.com plus additional out-of-pocket cost for some of their prescriptions!

As recalled by Joe and Ruthanne Heintz of West Des Moines, Iowa.

Be Smart.

Understanding the nature and scope of the unique risks you face in retirement is the first step in planning a secure retirement. The Benefits, features and/or devices vary by plan/area. Limitations and exclusions apply. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, next step is identifying the range of product solutions that best suit a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. UnitedHealthcare Insurance Company pays royalty fees to AARP for the use of its intellectual property. These fees are used for the general purposes of AARP. AARP and its affiliates are not insurers. You do not need to be an AARP your needs. member to enroll. AARP encourages you to consider your needs when selecting products and does not make specific product recommendations for individuals. AARP does not employ or endorse agents, producers or brokers. Network size varies by market and exclusions may apply. You will pay $35 or less for a 1-month supply of insulin until you reach the catastrophic There are virtually and endless number of complex product stage of your benefit. You will pay 5% of the cost of your insulin or less during the catastrophic stage. Other hearing exam providers are available in the UnitedHealthcare network. The plan variations available, so choosing the right one(s) can be a only covers hearing aids from a UnitedHealthcare Hearing network provider. Renew Rewards is not available on all plans. ©2020 United HealthCare Services, Inc. All rights reserved.

Y0066_200717_100916_M SPRJ55532_0030B721 challenging task. You can simplify the task by working with an insurance representative.

When you’re ready for Medicare, UnitedHealthcare® is here to help. Take advantage of it.

FEBRUARY 2022 MHL

Vitamins for AMD: If and What to Take

By Cheryl L. Dejewski “The number and variety of eye-related health products is daunting and confusing—for both patients and doctors. The dramatic increase came after two major National Eye Institute studies found that certain specific high levels of lutein, zeaxanthin, zinc, vitamins C & E, and copper could significantly reduce the risk of developing advanced Age-Related Macular Degeneration (AMD) by about 25 percent and the risk of vision loss caused by a certain advanced subtype of AMD by about 19 percent,” says Michael Raciti, MD, a partner at Eye Care Specialists, one of Wisconsin’s leading ophthalmology practices.

AMD is the leading cause of central vision impairment in Americans age 50 and older. AMD affects the ability to see things straight ahead (faces, clocks, signs, text, etc.) and distorts lines, colors, sizes and edges. Prompt diagnosis and treatment are key to protecting quality of life.

Can supplements help fight AMD? “These nutrients are NOT a cure for AMD and will NOT restore vision already lost from the disease. However, results from the Age-Related Eye Disease Studies (AREDS 1 & 2) showed that they do play a key role in helping people at high risk for developing advanced AMD to protect and preserve their existing vision. Although studies have suggested that a diet rich in green, leafy vegetables may lower the risk

of developing AMD, the high levels of nutrients evaluated in the AREDS cannot be achieved through diet and/or regular multivitamins,” explains Daniel Paskowitz, MD, PhD, an ophthalmologist who has conducted continuing education presentations and webinars for audiences of up to 125 referring optometrists.

Which supplement is best?

“For patients who already have AMD, the best vitamin formulation is determined by the stage (moderate v. significant) of their condition and their smoking status (the AREDS1 formula was found to possibly raise lung cancer risk in smokers). Because of the confusing number of eye-related products crowding shelves, to keep it simple and safe for anyone we determine should take a supplement, our practice recommends only using products designated as having the AREDS2 formulation. For example, Bausch & Lomb provided the formulation used in both studies and now sells a “PreserVision AREDS2” soft gel supplement in retail stores and pharmacies,” says Daniel Ferguson, MD, a partner at Eye Care Specialists, which handles the care of thousands of AMD patients.

Can you still take a multivitamin?

Yes. Most AREDS participants safely took both a multivitamin and the supplement. However, to avoid any overdosing of vitamins, minerals or nutrients, patients should review what they are taking with their eye care specialist, primary care doctor, and/or pharmacist.

Should patients without AMD use supplements?

“No. The AREDS and two other recent studies showed that the only people who benefitted from taking the supplements were those with significant AMD. There was no benefit to those with mild AMD. Thus, they are not expected to help someone with no eye disease. A number of supplements are also being marketed for general eye health (especially for people over 50); however, clinical trials have not been performed to determine if these vitamins can prevent the development of AMD or other eye concerns. As such, we highly recommend that patients see an eye care specialist before spending money on these (somewhat expensive) products to determine if AMD is present, how advanced the condition is, and whether or not there are any benefits or risks to using a supplement,” explains Brett Rhode, MD, Head of Ophthalmology at a major Milwaukee medical center and partner at Eye Care Specialists.

Are there precautions to consider?

“Yes. People should be cautious when using any high-dose vitamins and minerals, especially those who take prescription medications and/or use over-the-counter drugs, dietary supplements and herbal medicines. High-dose nutrients can interfere AMD>>page 39

FEBRUARY 2022 MHL 11

Every Word Counts When hearing loss makes phone calls difficult, rely on CapTel® Captioned Telephones to show you captions of everything your caller says. With different models to fit your lifestyle, you’ll never miss another word of the conversation.

CapTel 2400i includes Bluetooth® connectivity and Speakerphone.

www.CapTel.com l 1-800-233-9130 Disclaimer: FEDERAL LAW PROHIBITS ANYONE BUT REGISTERED USERS WITH HEARING LOSS FROM USING INTERNET PROTOCOL (IP) CAPTIONED TELEPHONES WITH THE CAPTIONS TURNED ON. IP Captioned Telephone Service may use a live operator. The operator generates captions of what the other party to the call says. These captions are then sent to your phone. There is a cost for each minute of captions generated, paid from a federally administered fund. No cost is passed on to the CapTel user for using the service. CapTel captioning service is intended exclusively for individuals with hearing loss. CapTel® is a registered trademark of Ultratec, Inc. The Bluetooth® word mark and logos are registered trademarks owned by Bluetooth SIG, Inc. and any use of such marks by Ultratec, Inc. is under license. (v2.6 10-19)

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) advice falling for the caregiver *Frequent *Staring *Losing empathy, being insensitive to the feelings of others *Word problems; not finding the right word, replacing nouns with “it”, “that thing”, “stuff”, etc. *Problems with organizing and planning *Obsessive, ritualistic behaviors *Uncharacteristic behaviors: being sad all the time, rude, anxious, loss of interest in previous hobbies, activities, or friends *Easily frustrated, blames others *Money and number problems *Illness, medication interactions or depression are some conditions that mimic symptoms of dementia. Only a doctor can diagnosis if it is dementia or another condition. Having a full medical workup can treat a medical condition or determine if it is dementia.

WHAT KINDS OF TREATMENTS ARE AVAILABLE FOR COGNITIVE DECLINE? There is currently no cure for dementia but there are non-drug and drug treatments There is no U in Alzheimer’s, but it can sometimes seem like it’s all you. You, which can help with slowing the symptoms of dementia. who’s doing the caregiving; you, who’s doing the worrying; you, who never seems Brain stimulation can help slow the progression, especially early in the disease. to be able to make up those sleepless nights.

Engaging in activities that are creative or make a person think such as word games, If you’re caring for someone with Alzheimer’s, there may be someone else who matching, or learning new information are valuable as long as the person doesn’t get needs your care just as much: YOU. frustrated because it is too difficult for them.

Which is why it’s important to be aware of your needs and how you can address Socialization is important to remain engaged. Isolation can be decreased with visthem. It will not only help you stay healthier and less stressed, it might just make you its from family and friends, attending events, going to senior centers, or connecting a better caregiver. with others through Facebook or Skype.

At Home Instead Senior Care, we have found that many issues of caregiver stress Exercising 30 minutes a day 5 times a week, eating a healthy diet, and managing can be improved when a caregiver is able to share some responsibilities with others, chronic diseases such as diabetes or high blood pressure can help slow the progreswhether they are family members, community volunteers, or in-home senior care sion. agencies like us.

Decrease stress with familiar routines and environments. Stress doesn’t cause deBut for those who long ago accepted the responsibilities that go with caregiving, mentia, but can worsen the symptoms. it may be difficult to know how to ask for help. Here are a few ideas that others have Medication may help improve mental function, mood, or behavior. For some, the found helpful. drugs donepezil (Aricept), tacrine (Cognex), rivastigmine (Exelon), and galantamine Pick your support team: Make a list of people that you know you can count on to (Razadyne) are helpful to delay some of the symptoms of mild to moderate demenhelp you and then ask for their help. It doesn’t need to be a formal arrangement, but tia. Memantine (Namenda), may be prescribed for treatment of moderate to severe let them know that there might be times when you would like to call upon them to Alzheimer’s Disease. Antidepressants, antianxiety, and antipsychotics may be presit in for you for a bit, run an errand, or scribed to treat depression, excessive anxiety, or hallucinations. simply lend an ear. Remember, not everyone has to be as qualified for caregiving as you are to help out.

Even a child or an out-of-town relative might be able to do something to assist you.

If you don’t think anyone understands what you’re going through, find people who do: There are Alzheimer’s support groups in every community but it can often be difficult for a family caregiver to get away. That’s where the Alzheimer’s Association message board comes in handy. Available 24/7 and with more than 9,000 registered members from all over the US, the message board is a valuable resource to connect with others who may be going through a similar experience to yours.

Make your health a MUST: Your own health is so important and so easy to let slide when you’re caring for someone else. Choose to prioritize it: don’t skip your physician’s appointments, eat as healthily as you can and figure out ways to build exercise into your day. Also, try to make time to do at least one thing for yourself. It may be as simple as spending five minutes in prayer or meditation, but it will help.

For more information about caring for a loved one with Alzheimer’s, please call Home Instead Senior Care of Milwaukee at (414) 2399605, or Like us on Facebook. You an also visit helpforalzheimersfamilies.com.

There is no U in Alzheimer’s

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

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FEBRUARY 2022 MHL 13

Garmin Forerunner 55 GPS Running Smartwatch

february gifts for someone you love or yourself Women’s Trax Oxford Sneaker - LUGZ Stylish and versatile, the Women’s Trax is a lightweight lace-up shoe that offers comfortable, casual style. The rugged lug outsole offers extra grip and stability to keep you grounded on your feet.

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See yourself as a runner. Forerunner 55 is the GPS running smartwatch that goes beyond pace and heart rate stats. (This is not a medical device) PRODUCT FEATURES Easy-to-use running watch monitors heart rate (this is not a medical device) at the wrist and uses GPS to track how far, how fast and where you’ve run Take the guesswork out of training with suggested workouts of varying intensities based on your training history, fitness level and recovery time Plan your race day strategy with the PacePro feature (not compatible with on-device courses), which offers GPS-based pace guidance for a selected course or distance Run your best with helpful training tools, including race time predictions and finish time estimates Track all the ways you move with built-in activity profiles for running, cycling, track run, virtual run, pool swim, Pilates, HIIT, breathwork and more Tune in to your body with advanced wellness features, such as intensity minutes, fitness age, all-day respiration and more Customize your watch with free watch faces, data fields, apps and widgets from the Connect IQ Store (requires Garmin Connect app and Connect IQ app loaded on a compatible smartphone) Battery life: up to 2 weeks in smartwatch mode; up to 20 hours in GPS mode WHAT’S INCLUDED Forerunner 55 smartwatch Power/Data Cable PRODUCT DETAILS Wireless: ANT, Bluetooth Connectors: USB Model no. 010-025262-00,010-025262-01,010-025262-02 Fits wrists with a circumference of 126-203 mm Battery life: Smartwatch Mode: Up to 2 weeks GPS mode: Up to 20 hours Battery charge time: 2 hrs.

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Optimal Digestion for Optimal Health

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To eat is human, to digest is divine. Charles T. Copeland CCF Tea, A Balancing Brew Ayurveda is one of the oldest surviving holistic health systems that’s still practiced today. Its methods have been proven effective over thousands of years. Passed down to us is the belief that a well-functioning digestive system is the foundation of sound health. A content and calm mind helps, too. Let’s take a closer look at how that works.

Digestion is associated with the fire element and referred to as agni, or digestive fire. The fire element in the digestive system, seen in enzymes and acids, breaks down food and transforms it into a form the body can use. These nutrients are absorbed and assimilated or integrated into the body. Elimination completes the process. Ayurveda gives full importance to all stages of digestion especially when assessing a state of health or imbalance.

What can Reiki and Energy Healing do for you? Ⱦ Relax and Calm the Nervous System

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Ⱦ Bring a Sense of Peace and Well Being to Body and Mind

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

Agni can burn in different ways and that affects how well we digest, absorb, and integrate nourishment from food.

Agni can burn strongly as it usually does with people with more fire element in their constitution (Pitta-types). This is called high agni and causes strong appetite and thirst. It can require more energy-rich foods and manage more raw foods. Unless people with high agni overeat or indulge in foods that increase the fire element (spicy, acidic, salty, or fried foods), they usually don’t experience digestive distress. However, they’re prone to burning digestion, reflux, and other problems if trigger foods are eaten too often. Three substantial meals are best with snacks if needed. Skipping a meal would not make this agni happy.

Then there’s variable agni, which creates fleeting appetite and thirst. This is common for people with more air element in their constitution (Vata-types) and influenced by its inconsistent and cool energy. Meals can be forgotten with distractions or avoided with stress. The winds of Vata can also quickly fan the flames of the agni causing voracious hunger. Variable agni may cause gas, bloating, noisiness, discomfort, or pain.

It requires a diet mainly of nourishing, warm cooked foods and warming spices to assist smoother digestion. Smaller, frequent meals usually work well. Dry, light, and rough foods like crackers, rice cakes, and leafy greens can increase the instability of the agni.

In low agni, the digestive fire burns lower and slower. Overfeeding this agni will smother the fire and cause feelings of sluggishness. People with more earth and water elements in their constitution (Kapha-types) will be influenced by their cool and heavier nature. Low agni can burn more steadily if large meals or foods like wheat, dairy, meat, and sweets are avoided. A well-spiced diet of smaller, cooked meals with lighter and drier foods is recommended. They may also benefit from missing a small meal on occasion and forgo snacks if they’re able to avoid temptations.

Additionally, agni behaves differently throughout day. It’s stronger at midday DIGEST>>page 47

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The Connection Between Heart Health and Hearing Health Learn how to keep both your heart and your hearing health in check.

The connection between heart health and hearing health all comes down to blood flow.Human bodies are incredibly complex, which means there are numerous different aspects of health. You can break down overall health into categories like hearing health, brain health, heart health, immune health, and more.

While all of these dimensions of health are different, they’re also closely connected too! In honor of American Heart Month, we’re shining a light on the incredible connection between heart health and hearing health.

Let’s look at these aspects of the connection between heart health and hearing health!

To make a long story short, your heart is responsible for pumping blood throughout your body using veins, arteries, and capillaries to make sure it gets where it needs to go. Two of those destinations, of course, are your ears!

Each ear contains a network of arteries that deliver blood there and help them function — which includes hearing. The inside of your ears are incredibly sensitive and rely on the oxygen that’s in blood to translate sounds into electrical impulses your brain can understand.

Because of their close connection, your heart health can directly impact your hearing health.

Heart health issues like heart attacks, strokes, and blockages can decrease blood flow to your ears, hurting their function in the process. But there are ways you can look after both your heart and your hearing health!

How to care for your heart and hear-

ing Now that you know about the connection between heart health and hearing health, it’s time to take action to preserve them both!

If you have a history of heart health issues in your family or your own life, your first step should be to talk about your concerns with your doctor. They can recommend lifestyle changes or medications that can reduce your risk of heart-related issues, and protect your hearing in the process.

Preventing plaque from building up inside your arteries is one of the keys to keeping your heart healthy, and this all revolves around cholesterol. LDL cholesterol and triglycerides are the main culprits, and these can both be controlled with lifestyle changes. There’s also a genetic form of LDL cholesterol called Lp(a), so you should monitor that if you know high cholesterol runs in your family.

Nutrition is the first major way to control cholesterol levels and keep your heart working its best. It’s recommended to limit saturated fat and animal products while focusing on healthy whole foods like veggies, fruits, beans, nuts, grains, seeds, and more. Check out these heart-healthy foods! If you smoke, quitting can also help your cholesterol.

Staying active is another main piece of the puzzle. Check out these cardio exercises that keep your heart active and your blood pumping where it needs to go!

If you’d like to learn more about heart health and how you can protect it, check out this helpful heart health tips blog! captel.com

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By Dr. Tseng What is an easy way to understand what arthritis is?

“Arthritis” is a general term to describe conditions that affect one or more of the body’s joints. There are over 100 different forms of arthritis and thus it is important to know the specific type since treatment recommendations may vary.

When educating patients about arthritis, I often use the example of “cars”. A car is a general term to describe a vehicle with wheels that is used for transportation. But not all cars are the same, as some are two vs. four-door, and can be further distinguished based on exterior color, interior features, and engine type.

While the literal translation of arthritis is “joint inflammation”, arthritis can be caused by wear and tear/degeneration, inflammation, crystalline deposits, infection, autoimmune or allergic causes, to name a few. It is also possible to have more than one type of arthritis. Sometimes arthritis can accompany another medical condition, or occur in isolation.

Some commonly recognized types of arthritis include rheumatoid arthritis, psoriatic arthritis, osteoarthritis, and gout.

Is there a certain age when arthritis usually starts?

Arthritis can affect any individual, at any age independent of gender and race.

There is a common myth that arthritis affects only the knees and hips, and is an “old person’s disease”. Children can be afflicted with certain forms of arthritis.

With certain types of arthritis, the onset can favor certain age groups. Osteoarthritis in women tends to occur after 40. Gout, which typically affects men, if occurring in women, can often present in postmenopausal years. Rheumatoid arthritis tends to strike women between the ages of 25-50.

What are the first signs of arthritis?

Arthritis can cause pain in the joints often described as “tenderness, throbbing, or aching”. Other symptoms of arthritis can include swelling, localized warmth, redness of the overlying skin,

as well as joint stiffness. The pattern of these symptoms is helpful in determining the specific type of arthritis. Time of day, the symmetry of affected joints, relationship of symptoms to activity level and response to analgesics vs. anti-inflammatory medications can help distinguish one type of arthritis from another.

Do women get it more than men?

Of the more than 46 million U.S. adults afflicted with arthritis, approximately two-thirds are women. Arthritis tends to affect women more than men.

Of the nearly 27 million Americans with osteoarthritis, about 16 million are women. When it comes to the 1.3 million American adults affected by rheumatoid arthritis, the female: male ratio is 2.5 to 1. A recent study suggests that the rheumatoid arthritis rate in women has risen sharply in the last decade and more investigation is required to reveal the causes for this trend.

Do diet and exercise play a role?

Diet can sometimes worsen certain forms of arthritis such as gout. Other components to the diet such as foods rich in antioxidants and omega-3 fatty acids can help control arthritis with inflammatory causes. Exercise and regular activity is important for all arthritis patients to keep joints, tendons, and ligaments mobile and prevent loss of range of motion and muscle wasting. I often stress that is important to be mindful of your own body. Exercise should not induce more pain and can be as simple as stretching and low impact range of motion activities such as tai chi, walking, or water areobics.

What are common treatment options used for arthritis?

Again, the type and severity of the specific form(s) of arthritis will dictate what regimen is best suited for each person.

In general, some medication options for arthritis include analgesics, anti-inflammatory medications (NSAIDS), corticosteroids, viscosupplementation, diseasemodifying agents (DMARDS), and/or biologic medications.

What is osteopathic medicine?

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A “whole person” approach to medicine—treating the entire person rather than just the symptoms.

By Tracy Bretl, DO Osteopathic medicine is a distinctive form of medical care based on the philosophy developed by Andrew Taylor Still (1828-1917) who stressed the concept of wellness and recognized treating the whole person. Osteopathic physicians use all modalities available through modern medicine, including medication and surgery. They can also use osteopathic manipulative medicine (OMM) which is a set of manual medicine techniques that can be used to diagnose injury and illness, relieve pain, restore range of motion, and enhance the body’s ability to heal.

DOs and MDs complete the same amount of schooling, four years of college and four years of medical school.

They also both complete graduate medical education through internships/residencies/fellowships and must pass comparable examinations for licensing. DOs receive extra training in the musculoskeletal system — the body’s interconnected system of nerves, muscles, connective tissue, and bones — which makes up almost two-thirds of the body’s mass.

Osteopathic medicine was founded by A. T. Still in 1874. Dr. Still was a Civil War surgeon for the Union Army. After three of his children died of spinal meningitis in 1864, he felt the medical practices of the times were ineffective. He spent the next 10 years studying the human body and put forth four principles: 1. The human being is a dynamic unit of function. There are a number of unifying systems in the body. The circulatory system supplies blood to tissues and organs. The nervous system connects and integrates all of the body’s functions.

Another unifying system is a connective tissue matrix called fascia. Fascia is a continuous sheath of living tissue surrounding every muscle, organ, nerve, and blood vessel from head to toe. The primary function of fascia is to support and lubricate. The fascia provides a pathway for blood vessels and lymphatic vessels along with nerves. These systems organize the body into a unified continuous whole. No single part exists independently, thus, when a part of the body does

not function correctly, the entire person is affected.

2. The body possesses self-regulatory mechanisms and has the inherent ability to heal itself. The human body is always working to maintain balanced function. Various systems in the body work to regulate blood pressure, heart rate and blood sugar. Wounds heal by inherent forces and processes in the body.

At times, the body’s self-healing forces can be impaired by disease or structural imbalance. The osteopathic physician is trained to assist these mechanisms to help the body to better and more quickly heal itself.

3. Structure and function are interrelated. Every structure in the body is alive and in motion. When this motion is impaired, the tissues will not function as needed. This alteration can result in symptoms and may even result in disease. A dramatic example of the importance of structure and function is found in looking at the influenza epidemic of 1917-1918. Osteopathic physicians treated their patients with osteopathic manipulation and had a mortality rate of less than one percent while those not treated with osteopathic manipulation had a mortality rate of 30-40 percent.

4. Rational treatment is based on the understanding of body unity, self-regulatory mechanisms, and inter-relatedness of structure and function. An osteopathic medical approach to treatment typically integrates osteopathic manipulation to restore structural relationships in the tissues, enhance fluid movement throughout the body, and creates the optimal conditions for healing to occur.

Today, one in four medical students is attending an osteopathic medical school.

Tracy Bretl, DO, graduated from Des Moines University’s College of Osteopathic Medicine and Surgery in 1989.

She then spent three years in the United States Navy. Dr. Bretl specializes in neuromusculoskeletal medicine and osteopathic manipulative medicine and has been in private practice since 1992. For more information visit www.tracybretldo.com or call 414-351-1844.

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ADVICE FROM A STRANGER We could learn a lot from crayons. Some are sharp, some are pretty and some are dull.

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A wise teacher, when explaining stress management to an audience, raised a glass of water and asked, “How heavy is this glass of water?” Answers called out ranged from 20g to 500g.

The lecturer replied, “The absolute weight doesn’t matter. It depends on how long you try to hold it. If I hold it for a minute, that’s not a problem. If I hold it for an hour, I’ll have an ache in my right arm.

If I hold it for a day, you’ll have to call an ambulance. In each case, it’s the same weight, but the longer I hold it, the heavier it becomes.”

He continued, “And that’s the way it is with stress management. If we carry our burdens all the time, sooner or later, as the burden becomes increasingly heavy, we won’t be able to carry on.

As with the glass of water, you have to put it down for a while and rest before holding it again. When we’re refreshed, we can carry on with the burden. So, before you return home today, put the burden of work down. Don’t carry it around. You can pick it up tomorrow.

Whatever burdens you are carrying now, let them down for a moment, if you can.

Relax, pick them up later after you’ve rested. Life is short. Enjoy it while you can!”

And then he shared some ways of dealing with the burdens of life: Accept that some days you’re the pigeon, and some days you’re the statue.

Always keep your words soft and sweet, just in case you have to eat

them.

Always read stuff that will make you look good if you die in the middle of it.

Drive carefully. It’s not only cars that can be recalled by their maker.

If you can’t be kind, at least have the decency to be vague.

If you lend someone $20 and never see that person again, it was probably worth it.

Never put both feet in your mouth at the same time, because then you won’t have a leg to stand on.

Nobody cares if you can’t dance well.

Just get up and dance.

Since it’s the early worm that gets eaten by the bird, sleep late.

The second mouse gets the cheese.

When everything’s coming your way, you’re in the wrong lane.

Birthdays are good for you. The more you have, the longer you live.

You may be only one person in the world, but you may also be the world to one person.

Some mistakes are too much fun to only make once.

We could learn a lot from crayons.

Some are sharp, some are pretty and some are dull. Some have weird names, and all are different colors, but they all have to live in the same box.

A truly happy person is one who can enjoy the scenery…even a detour.

Our Church For more information contact Unity In Milwaukee at 414-475-0105 or visit www.unitychurchinmilwaukee.org

Redefining Health

Showing Your Soul – A Way to Live in These Turbulent Times

By Kalpana (Rose) M. Kumar, M.D. “Ours is not tivated depending on the environment the task of fixing we subject them to. The food we eat the entire world has a huge impact on genetic activation, all at once, but of disease progression as well as reversal. stretching out to We also know that prayer has the power mend the part of to heal and working on our emotional the world that is health also impacts our ability to heal. within our reach. We consider disease reversal a miracle, One of the most calming and power- but it is in fact what our body is equipped ful actions you can do to intervene in to do. We know that depression(3) saboa stormy world is to stand up and show tages our capacity to heal and seeking your soul. Soul on deck shines like gold meaning evokes this ability. I believe the in dark times. The light of the soul throws body often manifests illness to detoxify sparks, can send up flares, builds signal us, to reset and recalibrate our modus for fires.” ~Dr. Clarissa Pinkole Estes living. Many spiritual traditions in fact, I have been thinking so much about see disease as a catalyst for awakening, the signs of our times. As one who has where it can alter our perceptions and always been interested in a symbolic deepen our experience of life, urging and aerial perspective, I find myself us to live more fully from our hearts. In looking for meaning and precision about this capacity, disease and illness can be the state of our country and the state of viewed as catalysts for purification. the world. Is there some meaning to be Many of my patients who have sufgained from all of what is happening? fered life threatening diseases have been Have we arrived at a place where we transformed by them. The experience can finally see how harmful our ways of evoked the seeker within. When they living have become and why we need to viewed their disease as a portal for transreset our values and ways of life? Are formation, they transcended society’s we in fact living out of the koan(1) of fear based and sentimental perspective. the ‘illness we need for our healing?’ It facilitated access to inner wisdom, All illness always has embedded in it the where they found a new and more illumedicine for its cure. We just need to minated way to live. look deep enough to find it. It’s always Illness provides a paradoxical journey there. Every illness is a call to connect into healing, but one that requires us to with our soul and to find meaning in stretch our perspective with consciousour suffering. It’s the way it has always ness, beyond what we are taught by our been on Earth from time immemorial. culture, and especially our medical sysAs a physician, I am always looking tem. for the bigger picture and an aerial view From this perspective, illness can be to uncover what my patient’s illness seen as a stage in our journey to wholemeans for them. This context always ness. I see our country currently in a assists their understanding of its sym- quagmire during this Pandemic. I see us bolic meaning and purpose. The body as suffering from an illness of our colis inherently equipped with the capacity lective soul. to heal. We are all born with this capacI invite us to see this time from an ity. Our body is an autoregulatory sys- aerial view — as a symbolic moment in tem whose ability to heal depends on the a larger process. We can use our expeenvironment we create for it. We have rience of the Pandemic to move deeper learned from the field of epigenetics(2) into what we need for our healing and that genes can be activated and de-acSOUL>>page 39 FEBRUARY 2022 MHL 21

A POSITIVE GUIDE TO THE NEXT PHASE OF LIFE

MODERN HEALTH AND LIVING Senior

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22 MHL FEBRUARY 2022

Revitalize Wellness Corner with Lee Zehm-Clay RN, BSN, FCN, HES St. Camillus Revitalize Wellness Manager

The Benefits of Being a Social Senior

Social enrichment plays an important role in brain health.

Human beings are social creatures and we thrive on cooperation and relationships with others. Research demonstrates that being socially connected is associated with better brain health. Socially active people maintain their independence longer and display less physical limitations. Preserving memory, decreased cognitive decline and improved thinking abilities are a few more benefits to being socially connected. Many social activities challenge us physically and mentally which adds to our overall well being and brain health.

Research shows that stress and negative emotions raise cortisol levels, which can be harmful to brain cells. Positive social interactions can lower stress hormones (cortisol) and elevate our happiness.

Social activity can provide us a sense of purpose that keeps us engaged in communities and groups. This is particularly important for those who have left the workforce after having their occupation be their primary source of social engagement.

Socially active people keep themselves from disengaging in life and remain more physically active. Research demonstrates that people who disengage from life’s activities are more likely to experience declines in their health and ability to adequately care for themselves.

Try these tips to help you expand your social circle: • Accept invitations as much as possible.

• Set a goal for yourself to start up a conversation with someone new each week.

• Join a church or community group that will allow you to get together with others regularly. (Lunch anyone?)

• Attend free community events such as music in the park, farmers markets or better yet volunteer at your local food pantry, library, senior center or school.

The bottom line is, being socially active is good for the body and the brain. What will you do this year to improve your social wellbeing?

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

FEBRUARY 2022 MHL 23

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These healthy habits can set you up personal goals and start taking steps to for a happy and healthy 2022.Develop- achieve them. ing healthy habits can completely change Give yourself time to de-stress how you feel physically, mentally, and Stress is something that affects all emotionally. And starting these new self- aspects of our health. Practicing regular care habits doesn’t have to be a chore stress-lowering self-care can boost your — it can be fun! immune system, improve your emotional Let’s look at some tips for healthy peace and wellbeing, and even lengthen habits that can help you thrive in the your life. new year. Find more details on these The best way to de-stress is really up healthy habits below! As always, be sure to you, but some good stress manageto check with your doctor before making ment ideas include deep breathing or any significant lifestyle changes. meditation, gratitude practice, and stayFind an exercise routine you love ing connected to friends and family.

We all know that exercise is vital for Improve your sleep hygiene our health. The trick to getting regular Sleep comes with many health benexercise is to find a workout that you efits, including better mental focus, Come look to Milwaukee Catholic Home for our annualregulation, “Spring intoand Wellness” actually forward to.

Plodding along weight more Health energy.

Fair on Thursday, March 16th from 10 am 3 pm at 2462 N. Prospect Avenue.

The on a treadmill isn’t the only option!

If you struggle to get a night of qualevent includes free health screenings such as blood pressure checks, diabetes testThink about exercises like: ity shut-eye, “sleep hygiene” habits can ing,Zumba/dance cholesterol pre-screenings, and eye exams, well astomassages, doorsleep and workout help.asSimilar a skincarereiki, routine, raffle prizes, goodie bags, and more!

Contact Linda Cardinale at 414.220.3216 or Hiking nature trails hygiene is a collection of practices that lcardinale@milwaukeecatholichome.org to learn more.

Bicycling promote restfulness. Here are seven tips Kayaking or canoeing for better sleep, including limiting screen Swimming laps time, keeping a regular schedule, and upKickboxing grading your bedroom comfort.

Group gym classes Download helpful apps Home video classes Smartphone apps can be perfect for Cook some new healthy recipes keeping you organized and on track with When life gets busy or stressful, your health goals. Explore these health sometimes our diets are the first things and wellness apps to do things like trackthat suffer. Fast food, microwave con- ing what you’re eating, how much water venience meals, and packaged snacks you’re drinking, how well you’re sleepor desserts may actually end up mak- ing, and more. You can also check out ing you feel worse. If you can carve out these workout apps to track workouts, some time to spend in the kitchen, home- search for nearby fitness classes, follow cooked meals full of herbs, spices, and along with yoga sessions, and more. healthy ingredients can improve your Think about your reasons why day and long-term health.

New Year’s resolutions famously tend Set actionable health goals to taper off by February or March. That’s Everyone’s health and personal situ- why you need to remember your reasons ations are different, so it’s essential to to stay motivated and keep your healthy make room for your own individualized habits going! Do you want to be able to goals too. Maybe your doctor recom- chase the grandkids around the yard and mends lowering your blood pressure or watch them grow up? Complete a crosscholesterol, shedding a pound or two, country hike? Feel more energy and zest or quitting smoking. Figure out your for life each day?

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Let’s look at some tips for healthy habits that can help you thrive in the new year.

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Fine Dining $FWLYLWLHV 2XWLQJV » 7UDQVSRUWDWLRQ Entertainment, Social » 6DORQ 6HUYLFHV LIVE THE HARWOOD LIFESTYLE Call 414-256-6814 Activities & Outings » 6SLULWXDO 6HUYLFHV to set up a tour! » +HDOWK &DUH &RQWLQXXP DW +HDOWK :HOOQHVV 3URJUDPV Transportation &DOO WKH /XWKHUDQ +RPH )LQH 'LQLQJ WR VHW XS D WRXU » Salon Services (QWHUWDLQPHQW 6RFLDO $FWLYLWLHV Sprititual1 2XWLQJV -Services 7UDQVSRUWDWLRQ Health Care Continuum at 8220 Harwood Avenue, Wauwatosa 6DORQ 6HUYLFHV 6SLULWXDO 6HUYLFHV the Lutheran Homeharwoodplace.org | 414-256-6814 +HDOWK &DUH &RQWLQXXP DW WKH /XWKHUDQ +RPH

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8220 Harwood Avenue, Wauwatosa harwoodplace.org | 414-256-6814

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 FEBRUARY 2022 MHL 25

SENIOR<<page 30

26 MHL JANUARY 2022

TAKE A MINUTE TO BREATHE

Breathing and stress are tightly correlated. When we get stressed out, we tend to breathe at a fast and much more shallow rate, which can increase blood pleasure and feelings of anxiety.

Breathing is one of the best ways to unwind, relax, and lower stress levels. Taking a minute for some mindful breathing several times a day will help clear your mind and relax your body. Let’s explore why breathing techniques are used to relax and improve your health.

Breathing and Stress Breathing is one of the most powerful and natural functions of the human body. If we don’t breath correctly, we might feel stressed often or even have frequent headaches and sleeping problems.

Breathing and stress are tightly correlated. When we get stressed out, we tend to breathe at a fast and much more shallow rate, which can increase blood pleasure and feelings of anxiety.

Another problem with breathing is that we often aren’t using the right muscles to breathe. The primary muscle that is involved in breathing is the diaphragm, which is located in the stomach region. Often times, we use accessory muscles in the neck and chest to breath instead of our diaphragm. You may not realize it, but this has a negative effect on your neck, given we take 23,000 breathes per day. This is usually why we get tension headaches stemming up the back and sides of your neck.

Regular sleep will also help relax your body.

While sleeping, your body will naturally breathe deeply and slowly.

Breathing Exercise Try this breathing exercise when you’re feeling stressed or before bed!

Instructions: Lie down on your back with your legs propped up in the air. They can be low or high in the air. (Whatever is most comfortable to you.)

Place your hands on your stomach.

Now, take a giant breath in through your nose.

The trick here is that we want your stomach to rise.

We do not want your chest to rise. So, the objective is to make your stomach and hands rise as you take a giant breath in through your nose.

Now, exhale out your mouth for 10 seconds.

Repeat 10 times.

This form of breathing is called Diaphragmatic Breathing. This technique is used in many yoga classes and many stress management programs. It has the power to take your body from a fight-orflight response to a relaxed state, which is why it is so effective.

For more tips like these, Elite Sports Clubs’ experienced fitness staff can help you improve your daily functionality and feel better! Visit eliteclubs.com for more information.

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FEBRUARY 2022 MHL 27

INDEPENDENT LIVING your parents’ community to help them in their home—including home health care, Their homes have included a 200-year oldservices. historic residence in New Castle, housekeeping, personal care, and transportation Delaware, a 39-foot sailboat, and a 22-foot RV. Property owners since 1972, Linn Older adults and their families have some options when it comes to deciding and David Woodard sold their 11th home late last year, and moved to their spawhere to live, but these choices can be limited by factors such as illness, ability cious apartment at Eastcastle Place senior living community on Milwaukee’s to perform activities of daily living (for example, eating, bathing, using the toilet, Eastside.

“We weren’t planning on bed moving when financial our friendresources, Eileen showed us her dressing, walking, and moving from to chair), and personal apartment at Eastcastle Place,” said Linn.

“We looked at a couple of other senior preferences. living communities to compare.

Within month, we sold our condo and moved Making a decision that is best for youraparent—and making that decision with here.”

She added, “We make decisions quickly.

Our kids are not surprised by your parent—can be difficult. Try to learn as much as you can about possible housing anything we do anymore!” options.

David said that as they were approaching their mid-seventies, they decided to What Is Assisted Living? move to a senior living community.

“Wehelp wanted be young enough enjoyhelp all Assisted living is for people who need with to daily care, but not astomuch of the people and the amenities,” he said.

“When we started our search, we were as a nursing home provides. Assisted living facilities range in size from as few as 25 lookingtofor sense of Typically, community.

We “levels had been livingare in Port Washington in a residents 120a or more. a few of care” offered, with residents condo overlooking Lake Michigan.

We could walk places, and that was important paying more for higher levels of care. to us. When we residents came to Eastcastle Place, we loved the area andortherooms senseand of comAssisted living usually live in their own apartments share munity right away.” common areas. They have access to many services, including up to three meals a day; The couple stays busy in their Although they didn’t work out beassistance with personal care; help new with home. medications, housekeeping, and laundry; fore, they both now participate in water aerobics, and David exercises in the fit24-hour supervision, security, and on-site staff; and social and recreational activities. ness center.

“Because it’s convenient, we’re more apt to do it.

We don’t have to Exact arrangements vary from state to state. get up and drive anywhere to work out,” he said.

In addition, they attend lifelong Older adults, or those with serious illness, can choose to: learning programs and live entertainment.

Stay in their own home or move to a smallerThey one also enjoy the vibrant Eastside neighborhood where there are restaurants, book shops, boutiques, movie theaters, The decision about whether your parents should move is often tricky and Move to an assisted-living facility and more, all within easy walking distance. emotional. Each family will have its own reasons for wanting (or not wanting) to Move to a long-term care facility “Before weamoved we’d eat our dinner from TV trays while watching take such a step. in with family here, member The term “incomparable” is bandied about the world of retirement communities with Move Jeopardy on TV every night,” said David, “Now we’re invited to dine withthe other Youcontenders might have to have serious talkapart. withMilwaukee’s your family Eastcastle members. Place One family call is a good way to talk together about pros many having littlea to set them however, Some families find a conference residents.

What we like is eating dinner with people we don’t know and enjoymay decide a move is right because the parents can no longer manage the home.

For and cons of each option.

The goal of this call is to come up with a plan that works for is the quintessence of unrivaled senior living, from its spectacular historical dwelling, ing very wide-ranging conversations.

There are really interesting people living another family, the need for hands-on care in a long-term care facility motivates a everyone, especially your parent.

If the decision involves a move for your mom or superb location, vibrant independent living, aquatic and fitness center, and top-rated here.” change. dad, you could, even from a distance, offer to arrange tours of some places for their rehabilitation and health center.

“I do not enjoy time in the kitchen and after 53 years I don’t want to ever cook In the case of SIGNIFICANCE long-distance caregivers, the notion of moving can seem like a consideration.

HISTORICAL again for Ithe rest of my life,” addedneeds Linn. “The foodliving? here is delicious, and there’s solution to the problem being closelively enough to help.

For some caregivers, know when someone assisted Eastcastle Place is setofinnot Milwaukee’s Eastside neighborhood.

Its Historic How do wonderful variety.” moving awas sickdesigned or aginginparent own home or community be a Koch viableand In general, it’s best to start with a physician’s assessment. Depending on your Building 1892 to bytheir renowned Milwaukee architectscan Henry “I liked the of idea that Eastcastle Place a Life Plan Community, offering all alternative.

Some families decide to have an adult child move back to the parent’s or that your loved one, you canisfind the right level of assistance.

When Herman Esser. The Victorian Gothic edifice maintains many of its original features in- situation, levels of care in case our health needs change.

This takes a lot of pressure off home toabecome thewith primary cluding staircase Cyrilcaregiver.

Colnik metalwork and Tiffany memorial stained glass help with daily tasks is needed — taking medicines, bathing, dressing, meals, our kids andand takes the pressure — offan us assisted worryingliving aboutresidence our kids,”can saidbeDavid.

“We Keep in mind that leaving a and familiar medicalfeatures care canincludbe transportation housekeeping the answer. windows. Each of the apartmenthome, homescommunity, is unique, many with distinctive made the right decision.

We are enjoying our life here.” verylead disruptive and difficult for the older especiallyPlace’s if they are not enthusiastic ing glass bookcases, fireplaces and parent, more. Eastcastle modern building also Trained professionals provide this assistance while helping preserve an individual’s about the change.

You might first want to explore what services are available in independence. boasts spacious apartments, beautiful amenities, and upscale finishes.

CIRCLE<<page 37

Assisted living and Caregiving

Coming Full Circle

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

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

S  A

Private Suites in a Secure Environment Three chef prepared meals per day 24 Hour emergency response system All Utilities (except phone) Cable TV and Wi Fi

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

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

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

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

2505 East Bradford Avenue · Milwaukee, WI 53211 · 414 963 8480 · www.eastcastleplace.com

28 MHL MHL JANUARY FEBRUARY2021 2022 40

Steeple View

ways for seniors to stay active

An Independent Senior Community Embracing Christian Values Enjoy secure, carefree, independent living for active seniors (55 and better) in a Christian atmosphere. Relax with the comforts of home without the burden of home ownership!

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To get all of the benefits of physical activity, try all four types of exercise — (1) endurance, (2) strength, (3) balance, and (4) flexibility.

Try to build up to at least 30 minutes of activity that makes you breathe hard on most or all days of the week. Every day is best. That’s called an endurance activity because it builds your energy or “staying power.” You don’t have to be active for 30 minutes all at once. Ten minutes at a time is fine.

How hard do you need to push yourself? If you can talk without any trouble at all, you are not working hard enough.

If you can’t talk at all, it’s too hard.

Keep using your muscles. Strength exercises build muscles. When you have strong muscles, you can get up from a chair by yourself, lift your grandchildren, and walk through the park.

Keeping your muscles in shape helps prevent falls that cause problems like broken hips. You are less likely to fall when your leg and hip muscles are strong.

Do things to help your balance. Try standing on one foot, then the other. If you can, don’t hold on to anything for support. Get up from a chair without using your hands or arms. Every now and then walk heel-to-toe. As you walk, put the heel of one foot just in front of the toes of your other foot. Your heel and toes should touch or almost touch.

Stretching can improve your flexibility. Moving more freely will make it easier for you to reach down to tie your shoes or look over your shoulder when you back the car out of your driveway.

Stretch when your muscles are warmed up. Don’t stretch so far that it hurts.

Who Should Exercise?

Almost anyone, at any age, can do some type of physical activity. You can still exercise even if you have a health condition like heart disease or diabetes.

In fact, physical activity may help. For most older adults, brisk walking, riding a bike, swimming, weight lifting, and gardening are safe, especially if you build up slowly. But, check with your doctor if you are over 50 and you aren’t physically active.

Other reasons to check with your doctor before you exercise include: Any new symptom you haven’t discussed with your doctor Dizziness or shortness of breath Chest pain or pressure or the feeling that your heart is skipping, racing, or flut tering Blood clots An infection or fever with muscle aches Unplanned weight loss Foot or ankle sores that won’t heal Joint swelling A bleeding or detached retina, eye surgery, or laser treatment A hernia Recent hip or back surgery Safety Tips Here are some things you can do to make sure you are exercising safely: Start slowly, especially if you haven’t been active for a long time. Little by little, build up your activities and how hard you work at them.

Don’t hold your breath during strength exercises. That could cause changes in your blood pressure. It may seem strange at first, but you should breathe out as you lift something and breathe in as you relax.

Use safety equipment. For example, wear a helmet for bike riding or the right shoes for walking or jogging.

Unless your doctor has asked you to limit fluids, be sure to drink plenty of fluids when you are doing activities.

Many older adults don’t feel thirsty even if their body needs fluids.

Always bend forward from the hips, not the waist. If you keep your back straight, you’re probably bending the right way. If your back “humps,” that’s probably wrong.

Warm up your muscles before you stretch. Try walking and light arm pumping first.

Exercise should not hurt or make you feel really tired. You might feel some soreness, a little discomfort, or a bit weary, but you should not feel pain.

In fact, in many ways, being active will probably make you feel better.

Call to schedule your personal tour!

414-525-5500 Voted Top Senior Living Facility for the third year in a row!

Chuck & Mary Jane enjoy their life at Steeple View!

12455 West Janesville Road, Muskego 414-525-5500 | steepleview.org | info@steepleview.org

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how will you spend it?

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

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

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

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

We’ll help you every step of the way.

Call 414-292-0400 or email wauwatosasales@oakparkplace.com.

/LYH /LIH /LYH ZHOO 1621 Rivers Bend, Wauwatosa, WI 53226 www.OakParkPlace.com/Wauwatosa

FEBRUARY 2022 MHL 29

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exercising for seniors in the winter Stay active and fit when the weather is frightful with these indoor-friendly workouts.

One of our indoor exercises for seniors is brisk walking.We all know the benefits of exercise, especially as we age. The U.S. Centers for Disease Control and Prevention suggests that older adults exercise 150 minutes per week for optimal health. Staying active – even in the winter – has been known to help seniors prevent chronic disease, improve mood, increase mobility, and lower the risk of injury. With these health benefits in mind, consider turning toward indoorfriendly workouts that can help you stay fit throughout the winter season.

Here are six simple indoor exercises to try. Check with your doctor first to determine if these exercises are safe for you: 1. Walking Regular brisk walks can help you maintain a healthy weight, strengthen bones and muscles, and improve your balance and coordination. To protect yourself from cold, snowy or icy conditions, consider taking a walk around your neighborhood shopping mall, an indoor track, or another large public place free from outdoor winter elements. Aim for 30-minute intervals or about 2.5 hours of brisk walking per week.

2. Cycling Cycling is a low-impact form of exercise that can help increase cardiovascular health and body strength without putting additional pressure on your joints as may occur during running or other higher-impact sports. In addition to reducing strain on the joints, cycling can keep your heart healthy, and may even slow down the aging process. In the winter months, consider trying an indoor cycling class at a local spin studio or gym. You can also find stationary bikes in most indoor fitness centers. Indoor biking can be a fun and invigorating way for seniors to reap all the health benefits of cycling during the winter months without having to go outside.

3. Yoga Yoga can be an incredibly beneficial way to remain active at any age. It of-

fers a wide variety of health benefits, including strengthening bones, protecting joints, improving balance, and boosting mood. If you’re not an experienced yogi, don’t worry! Most poses can be modified to meet any fitness level or body needs. Whether you learn seniorfriendly foundational poses at home or with the help of a trained yoga instructor at a studio, you can stretch and breathe your way to better health in the indoor warmth all winter long.

4. Pilates Pilates is another low-impact strength program that can be great for people at any age, including seniors. These indoor workouts are focused on helping you develop core strength and stability, which can improve balance and tone your body. From mat work to equipment-assisted exercises, you’ll likely find that many indoor gyms and studios offer Pilates classes for first-timers so that you can learn the basics from a pro in a safe environment.

Check this database to find the nearest Pilates class for seniors.

5. Strength-training Building and maintaining your body strength keeps your bones healthy, improves mobility, prevents falls, and reduces pain from arthritis. Seniors can take advantage of these health benefits with a few gentle and easy strengthtraining exercises that can be done from the comfort of your home, such as squats and toe stands.

Discover more strength training exercises for seniors on our blog.

6. Balance While you’re tucked inside for the winter, consider working on your balance. While balance training is important for all ages, it can be especially beneficial for older adults to help prevent falls and other accidents. Here are a few simple workouts to get started: Standing on one foot for 10-20 seconds, then switch.

Walk heel to toe for 20 steps. Steady yourself with a wall as needed.

Walk in a straight line for as long as possible.

Learn More at Captel.com.

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FEBRUARY 2022 MHL 31

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

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.

High Grove

BƂĎĎœǙĎʼnĈ΄Ͳ΄̋̇Τ

414-541-3333

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

Hill Crest*

BƂĎĎœǙĎʼnĈ΄Ͳ΄̊​̊Τ

414-541-3333

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

Crest View*

BƂĎĎœǙĎʼnĈ΄Ͳ΄̊​̊Τ

414-541-3333

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

Income restrictions may apply.

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

www.horizonseniorhousing.com

THE IMPORTANCE OF HAVING GOOD BALANCE Have you ever felt dizzy, lightheaded, or as if the room were spinning around you? These can be very troublesome sensations. If the feeling happens often, it could be a sign of a balance problem.

Balance problems are among the most common reasons that older adults seek help from a doctor.

In 2008, an estimated 14.8 percent of American adults (33.4 million) had a balance or dizziness problem during the past year.

Why Good Balance is Important Having good balance means being able to control and maintain your body’s position, whether you are moving or remaining still. An intact sense of balance helps you walk without staggering get up from a chair without falling climb stairs without tripping bend over without falling The part of the inner ear responsible for balance is the labyrinth. To maintain your body’s position, the labyrinth interacts with other systems in the body, such as the eyes, bones and joints.

Good balance is important to help you get around, stay independent, and carry out daily activities.

When People Have Problems with Balance As they get older, many people experience problems with their sense of balance. They feel dizzy or unsteady, or as if they or their surroundings were in motion. Disturbances of the inner ear are a common cause.

Vertigo, the feeling that you or the things around you are spinning, is also a common symptom.

Falls and fall-related injuries, such as hip fracture, can have a serious impact on an older person’s life. If you fall, it could limit your activities or make it impossible to live independently. Many people often become more isolated after

a fall.

According to the Centers for Disease Control and Prevention, roughly more than one-third of adults ages 65 years and older fall each year. Among older adults, falls are the leading cause of injury-related deaths BPPV (Benign Paroxysmal Positional Vertigo) There are many types of balance disorders. One of the most common is benign paroxysmal positional vertigo, or BPPV. In BPPV, you experience a brief, intense feeling of vertigo when you change the position of your head, such as when rolling over to the left or right, upon getting out of bed, or when looking for an object on a high or low shelf.

BPPV is more likely to occur in adults aged 60 and older, but can also occur in younger people.

In BPPV, small calcium particles in the inner ear become displaced and hit the inner ear balance sensors, causing dizziness. The reason they become displaced is not known; the cause may be an inner ear infection, head injury, or aging.

The part of the inner ear responsible for balance is the labyrinth. To maintain your body’s position, the labyrinth interacts with other systems in the body, such as the eyes, bones and joints.

Ménière’s Disease Ménière’s disease is a balance disorder that causes a person to experience vertigo hearing loss that comes and goes tinnitus, which is a ringing or roaring in the ears a feeling of fullness in the ear.

It affects adults of any age. The cause is unknown.

There are many ways to treat balance disorders. Treatments vary depending on the cause. See your doctor if you are experiencing dizziness, vertigo, or other problems with your balance.

VMP Cares about meeting your healthcare needs through a full continuum of care • • •

Independent Living Assisted Living Rehabilitation

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Contact us today to schedule a tour!

(414) 607-4100 3023 S. 84th Street | West Allis, WI 53227 VMPcares.com

FEBRUARY 2022 MHL 33

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Heritage Elm Grove 800 Wall Street Elm Grove, WI 53122

Heritage Monona 111 Owen Road Monona, WI 53716

Lincoln Village 1330 West Lincoln Ave. Port Washington, WI 53074

Heritage Muskego* S64 W13780 Janesville Rd. Muskego, WI 53150

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Heritage West Allis 7901 West National Ave. West Allis, WI 53214

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Aspire* 825 Cobblestone Lane Kimberly, WI 54136

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Heritage Court 3515 East Hamilton Ave. Eau Claire, WI 54701

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“Senior Moments” The Memory Issue Where are my keys? Did I buy what I actually stopped at the store for? What day is it? Remember the days when you never asked these questions because “senior moments” were not part of the normal day. If you are reading this article because you are concerned about your ability to recall, you may not have to worry. Surveys show that if you are concerned about memory loss it is most likely due to a stressful time, aging, illness or distraction. However, those who do not worry about memory loss are more likely to be suffering from dementia.

According to a John Hopkins Special Report on age-associated memory impairment there are a number of things you can do to improve the chances of keeping your memory sharp.

1.Stay mentally active – learn something new, volunteer, do crossword puzzles, read.

2. Stay physically active – exercise increases the blood flow to the brain resulting in clear thinking. Walking or an exercise program for 30 minutes a few days a week is all it takes.

3. Rule out other causes of memory loss – check with your doctor memory loss could be due to a medication, hearing loss, depression, thyroid dysfunction, vitamin deficiency or stress which are all treatable.

4. Do not smoke – smokers over age 65 are 3.7 times more likely to experience mental decline.

5. Limit alcohol consumption – experts recommend no more than one drink a day for women and two per day for men.

6. Place commonly lost items in the same spot – get into the habit of putting your keys, glasses or other important items in the same location every time.

7. Write things down – keep a to do list and add numbers or important dates as necessary.

8. Say words out loud – hearing can increase recall. Repeating a persons name right away can help you remember. ..“Hello Mary, it is nice to meet you”.

9. Group items using mnemonics – which is a technique used to enhance memory. Associate what you are trying to remember with something that is familiar or paint a mental picture until you see it clearly. Try to alphabetize a list or put it to song.

10. Use memory aids – notepads, cell phone alarms and voice recorders can all assist in keeping track of important information.

11. Use visual images – to remember a name create a story and picture the person acting out their name. Mrs. Baker could be making a batch of cookies.

12. Stop worrying – Concentrate and relax. Use a deep breathing or muscle relaxing technique to keep the stress and anxiety levels low so you can think clearly.

Age associated memory loss is common and is not necessarily a sign of a serious neurologic disorder. See your doctor with any ongoing concerns you may have. Build the above suggestions into your day and create an atmosphere for creative thinking, learning and activity. The more you challenge your mind the sharper it will remain.

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.

FEBRUARY 2022 MHL 35

36 MHL JANUARY 2022

CIRCLE<<page 28 at Eastcastle Place Health and Rehabilitation Center for 23 years, she knew the care and commitment to the residents’ well-being was top-notch. “We were absolutely the best. We took care of our people. We passed inspections flawlessly. I thought if anything ever happens to me, I want to be taken care of there,” she said.

SanFelippo retired from working at Eastcastle Place in 1996. Approximately two years ago, she moved from her three-bedroom home into her independent living apartment at Eastcastle and has enjoyed the lifestyle and amenities. Recently recovering from an illness, she completed her rehabilitation at Eastcastle Place Rehabilitation and Health Center and gave the therapy program rave reviews. “The staff here is so sweet and giving. They’re always asking if there’s anything else they can do. It’s beautiful. That’s the way it is now, and the way it was when I was working here too,” she said, adding that it was ideal for her to be under the same roof as her friends and neighbors of her independent living apartment.

RECEIVING THE BEST OF CARE Under less than ideal circumstances, Patricia Spannraft received extraordinary care…twice! Two years ago, the then 73-year old suffered a stroke which left her unable to communicate. After a hospitalization, she was moved to a local rehabilitation center but wasn’t getting any better. “Therapy was critical at that stage in my recovery, and it just wasn’t any good there,” Spannraft recalled. “My daughter said, ‘you can’t stay there!’ She called some friends who highly recommended Eastcastle Place, so she quickly moved me to the Rehabilitation and Health Center there.”

After intensive rehabilitation at Eastcastle Place, the long-time Milwaukee resident said she recovered completely. Consequently, when she recently found herself needing rehabilitation again, there was no doubt that she’d return enthusiastically to Eastcastle Place. “I knew that Eastcastle Place was my best bet for the most complete recovery. There was no question whatsoever in my mind, because of the experience I had before.”

Spannraft said that again, she received outstanding care, “Everything I can possibly say about Eastcastle Place Rehabilitation and Health Center is positive. The care, the people, the therapists, everyone is wonderful. I am so happy with the way that they ‘ve treated me and the care they’ve given me, both times I’ve been here.”

THE BEST IN REHAB AND HEALTHCARE Lindsey Viegut, who became the administrator at Eastcastle Place Rehabilitation and Health Center earlier this year, said her very first moments on the job confirmed she’d made a great career decision. “Five minutes into my first day, the State walked in for its annual survey,” she said. This can be extremely stressful. The Wisconsin Department of Health Services comes unannounced to observe procedures and care,

check compliance to regulations, quality of service, and more. “It’s a snapshot of the entire year lumped into a few days,” Viegut said. “I saw how the team responded.

Everyone was calm and responsible. It showed that they were in control and prepared. Every day the team should be survey-ready, and that mindset was already here, ingrained in the system.”

Eastcastle Place Rehabilitation and Health Center subsequently received its third consecutive deficiency-free survey. “This was nice confirmation that I’d made the right decision to come here,” Viegut said. “It’s proof that there’s a strong commitment to consistently providing the best quality of care.”

Viegut’s first months on the job have exceeded her lofty expectations. “I look forward to coming into work every day. The mentality here with the team is that we have the opportunity to improve peoples’ lives here.”

Eastcastle Place is a Life Plan Community located on Milwaukee’s vibrant East Side. Eastcastle Place offers independent living, promoting an active and engaging life style for seniors. The Health Center at Eastcastle Place offers assisted living, memory support, rehabilitation and skilled nursing services, thus providing complete continuing care for seniors. Eastcastle Place is managed by Life Care Services®. For additional information call 414-219-1398 or visit www.EastcastlePlace.com.

SECURE<<page 9 Insurance representatives should meet with you one-to-one to understand your situation, needs and priorities. You should receive a thorough assessment of your current insurance plans and find out what programs may be best for you.

TRUE OR FALSE: All insurance representatives offer the same level of service False. Not all insurance representatives take the time to fully explain their product offerings. An insurance representative should understand the value of professional service. That is demonstrated by their commitment to take time to explain all o f your options and respond to all of your questions in a timely and accurate fashion.

You Get a Good Feeling Knowing You Made The Right Decision A retiree in Kansas expected his insurance agent to mail the health insurance policy he recently purchased. He was pleasantly surprised when his insurance representative scheduled and appointment to deliver the policy.

During that meeting, the representative reviewed the details of the policy which reassured the retiree that the decisions he make would help protect his retirement savings. The representative also suggested some coverage’s that would be of value as the retiree’s needs change.

FEBRUARY 2022 MHL 37

Peace of Mind Services Title 19 & Pre- Arrangements Simple Cremation $595.00 (Excluding Cremation Permit & Fee)

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38 MHL FEBRUARY 2022

CHOOSING HEALTHY MEALS AS YOU GET OLDER Making healthy food choices is a smart thing to do—no matter how old you are! Your body changes through your 60s, 70s, 80s, and beyond. Food provides nutrients you need as you age.

Use these tips to choose foods for better health at each stage of life.

1. Drink plenty of liquids With age, you may lose some of your sense of thirst. Drink water often. Lowfat or fat-free milk or 100% juice also helps you stay hydrated. Limit beverages that have lots of added sugars or salt.

Learn which liquids are better choices.

Living longer. Living healthier? infographic icon. Click through for full text.

Read and share this infographic to get information and tips about living longer and healthier.

2. Make eating a social event Meals are more enjoyable when you eat with others. Invite a friend to join you or take part in a potluck at least twice a week. A senior center or place of worship may offer meals that are shared with others. There are many ways to make mealtimes pleasing.

3. Plan healthy meals Find trusted nutrition information from ChooseMyPlate.gov and the National Institute on Aging. Get advice on what to eat, how much to eat, and which foods to choose, all based on the Dietary Guidelines for Americans. Find sensible, flexible ways to choose and prepare tasty meals so you can eat foods you need.

4. Know how much to eat Learn to recognize how much to eat so you can control portion size. When eating out, pack part of your meal to eat later. One restaurant dish might be enough for two meals or more.

5. Vary your vegetablesMan holding a box of lettuce, tomatoes, carrots, and beets Include a variety of different colored vegetables to brighten your plate. Most vegetables are a low-calorie source of nutrients. Vegetables are also a good

source of fiber.

6. Eat for your teeth and gums Diet and exercise: Choices today for a healthier tomorrow infographic icon.

Click through for full text.

Many people find that their teeth and gums change as they age. People with dental problems sometimes find it hard to chew fruits, vegetables, or meats.

Don’t miss out on needed nutrients! Eating softer foods can help. Try cooked or canned foods like unsweetened fruit, low-sodium soups, or canned tuna.

7. Use herbs and spices Foods may seem to lose their flavor as you age. If favorite dishes taste different, it may not be the cook! Maybe your sense of smell, sense of taste, or both have changed. Medicines may also change how foods taste. Add flavor to your meals with herbs and spices.

8. Keep food safe Don’t take a chance with your health.

A food-related illness can be life threatening for an older person. Throw out food that might not be safe. Avoid certain foods that are always risky for an older person, such as unpasteurized dairy foods. Other foods can be harmful to you when they are raw or undercooked, such as eggs, sprouts, fish, shellfish, meat, or poultry.

9. Read the Nutrition Facts label Make the right choices when buying food. Pay attention to important nutrients to know as well as calories, fats, sodium, and the rest of the Nutrition Facts label.

Ask your doctor if there are ingredients and nutrients you might need to limit or to increase.

10. Ask your doctor about vitamins or supplements Food is the best way to get nutrients you need. Should you take vitamins or other pills or powders with herbs and minerals? These are called dietary supplements. Your doctor will know if you need them. More may not be better.

Some can interfere with your medicines or affect your medical conditions.

AMD<<page 11 with medications and interact with other nutrients to decrease their absorption into the body. This can ultimately affect a person’s nutritional and health status. For example, because the high zinc concentration in the AREDS formulation could cause copper deficiency anemia, copper had to be added. People being treated for chronic diseases such as cancer, heart disease, and diabetes should not take high-dose nutrients without consulting their doctors. Generally, self-medication with high doses of vitamins and minerals (such as those in the AREDS study) is not recommended.

Anyone planning to take the AREDS formulation, should discuss it first with their primary care doctor and/or eye care specialist,” says Mark Freedman, MD, who has provided medical, surgical and laser care to thousands of Wisconsinites since 1988.

Risk Factors for AMD According to David Scheidt, a medical optometrist who provides comprehensive eye services, including pre- and post-operative care of surgical patients, recommends being aware of the following risk factors for AMD: • Age – #1 risk factor. AMD affects 33% of adults 75+.

• Smoking – increases risk 2-5 times.

• Family history – raises risk by 20-70 percent.

• Gender – being female, possibly because live longer.

• Race – Caucasians are at greater risk.

• A diet high in fat, cholesterol and sugar, and/or low in nutrients and antioxidants • Prolonged sun/UV-light exposure • Obesity – raises risk 2.5 times.

• High blood pressure • Light eye color – less protection from UV rays.

• Inactivity – can cause inadequate oxygen supply to and eventual death of cells in the macula.

Free Booklets & Information The physicians quoted above are partners at Eye Care Specialists, a leading ophthalmology practice that provides medical, surgical and laser care to more than 185,000 Wisconsinites. They are dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration (AMD) and have written their own series of booklets on these conditions. Call 414-321-7035 for FREE copies or visit www.eyecarespecialists.net to read detailed explanations of common eye concerns and order free educational materials. Thorough eye examinations (usually covered by insurance or Medicare) and second opinions are available at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National Avenue.

SOUL>>page 21 lective soul.

I invite us to see this time from an aerial view — as a symbolic moment in a larger process. We can use our experience of the Pandemic to move deeper into what we need for our healing and transformation. Becoming healthy at all levels is what we are called to do. We must dispel our lethargy and resistance against our need for change and learn how to take care of ourselves, and also one another. We must create an environment needed to evoke our healing. We must seek alignment by behaving with integrity and consciousness. We must make conscious choices to restore our moral compass and behave once again with kindness towards one another.

When we choose to live in this way, we align with our Soul. We can become the light in the darkness that Dr. Estes writes about. When we live this way, we inspire others to as well. This can become our new norm if more of us made conscious choices. Maybe our eventual healing lies in finding the meaning of this ill time, so we can seize this opportunity to transform ourselves into a world we have always longed for. ©February2022/September2018/March2017 Kalpana (Rose) M. Kumar M.D., CEO and Medical Director, The Ommani Center for Integrative Medicine, Pewaukee, WI. www.ommanicenter.com Author of Becoming Real: Reclaiming Your Health in Midlife (2nd Edition), Medial Press, 2014. Dr. Kumar is currently accepting new patients. Call 262.695.5311 for an appointment, either virtual or in-person for those free of symptoms.

1.https://www.merriam-webster.com/dictionary/koan 2.http://www.whatisepigenetics.com/fundamentals/ 3.https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-131

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FEBRUARY 2022 MHL 39

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SPRING MOVING SPRING INTO ACTION Spring is almost here and you’ve decided your home may be too large, too costly to maintain, too difficult to maintain, too unsafe without expensive safety features to meet your needs, too far from transportation, or too far away from shopping centers and medical offices. Your home has become an inconvenience and now you’ve decided to buy or rent a smaller home or apartment.

It’s a good time to make your next move. Now that the weather has become warmer it makes it easier to get around searching for your next residence.

It’s a challenge to make the move to a new place after all the years you’ve spent creating and taking care of your current home. If you own your home and plan to sell you might want talk to your realtor about a Competitive Market Analysis so you can estimate a selling price.

If you are renting and you need some advice on your move you can always find a moving coordinator to help you make the transition. Of course, many people simply choose to rely on family and trusted friends to help them make a move. You’ve spent your life helping them out, now it’s their turn to help you.

We’ve put together some moving tips that should make your move easier.

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

Will you have access to recreational activities? Do you want to climb flights of stairs? Do you want 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 used rooms and areas first. Sort

only a few hours at a time to avoid being overwhelmed. At this time you should create a floor plan of your new living space showing each room and the placement of each piece of furniture. Take measurements of each room. Make a note of doors, windows, outlets. Take measurements of your furniture. Give the remaining items to family and/or friends. Think about having an estate sale, a tag sale or donating belongings to charities (many charities will pick up the items at your home). Keep in mind space limitations. Let family members know what you plan on taking with you.

Make a schedule of the times when you expect to have family members, friends, or charities pick up the items.

Clearly label all items, use colored stickers to mark what will or will not go to your new home. This will help you remember what goes where when you begin packing.

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

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

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

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

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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When It’s Time to Leave Home The decision about whether your parents should move is often tricky and emotional. Each family will have its own reasons for wanting (or not wanting) to take such a step.

One family may decide a move is right because the parents can no longer manage the home. For another family, the need for hands-on care in a long-term care facility motivates a change.

In the case of long-distance caregivers, the notion of moving can seem like a solution to the problem of not being close enough to help. For some caregivers, moving a sick or aging parent to their own home or community can be a viable alternative.

Some families decide to have an adult child move back to the parent’s home to become the primary caregiver.

Keep in mind that leaving a home, community, and familiar medical care can be very disruptive and difficult for the older parent, especially if they are not enthusiastic about the change. You might first want to explore what services are available in your parents’ community to help them in their home—including home health care, housekeeping, personal care, and transportation services.

Older adults and their families have some options when it comes to deciding where to live, but these choices can be limited by factors such as illness, ability to perform activities of daily living (for example, eating, bathing, using the toilet, dressing, walking, and moving from bed to chair), financial resources, and personal preferences.

Making a decision that is best for your parent—and making that decision with your parent—can be difficult. Try to learn as much as you can about possible housing options.

Aging in place infographic icon: click through for full text Read and share this infographic to get tips on how to make home safe and accessible while aging in place.

Older adults, or those with serious illness, can choose to: Stay in their own home or move to a smaller one Move to an assisted-living facility Move to a long-term care facility Move in with a family member 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 child’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 provide—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?

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A LASTING WAY TO SHOW YOUR LOVE THIS VALENTINE’S DAY There are traditional ways to show your love on Valentine’s Day. You can buy a card that expresses your true feelings and give it to someone you care about. There are also heart-shaped boxes of assorted chocolates and bouquets of roses.

A powerful and lasting way to express your love is to show that you care about a family member or friend’s future. Everyone you love probably wants to enjoy retirement once they decide to stop working. Preparing for that future takes planning and careful thought about when and how you want to do it.

Social Security is a safety net that keeps millions of elderly Americans out of poverty. At www.socialsecurity.gov/planners/retire we have valuable resources that you can access 24 hours a day from the comfort of your home. There, you can:

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• Keep track of your earnings and verify them every year; • Get an estimate of your future benefits if you are still working; • Get a letter with proof of your benefits if you currently receive them; and • Manage your benefits: o Change your address; o Start or change your direct deposit; o Get a replacement Medicare card; and o Get a replacement SSA-1099 or SSA-1042S for tax season.

Showing your love might also take the form of letting a family member know when a realistic retirement date might be. Our online Estimator offers an instant and tailored estimate of your future Social Security benefits based on your earnings record. You can plug in different anticipated yearly earnings to discover different retirement options and learn how your benefits could increase if you work longer. Give the Retirement Estimator a try today at www.socialsecurity.gov/estimator.

As you can see, love comes in many forms. Helping someone prepare for retirement will improve the overall quality of their life for years. Spread the love, and let everyone know that Social Security is available 24 hours a day at www.socialsecurity.gov.

Senior READING Memoirs Aftershocks by Nadia Owusu Sometimes truth is even more dramatic than fiction, and that’s certainly the case with Nadia Owusu’s highly anticipated memoir. As the daughter of a United Nations official, her childhood took her around the globe, a rootless existence complicated further by family dynamics and secrets. Read about how she navigated these turbulent waters to discover her own identity and build a future.

The Next Everest by Jim Davidson Who doesn’t love a good mountain climbing story? After surviving the deadliest avalanche to ever happen on Mount Everest, Jim could have sworn off climbing for life. Instead, he chose resilience, returned to the summit, and used his experience to glean life lessons about accepting and conquering life’s challenges.

FEBRUARY 2022 MHL 45

BREAD<<page 7 artificial preservatives or refined ingredients.

Sprouted Bread to Buy Food For Life Flourless Sprouted Grain Bread ($6.79, Amazon.com) Alvarado St. Bakery, Sprouted Multigrain Bread ($5.99, Amazon.com) Dave’s Killer Bread Organic Sprouted Thin-Sliced Bread ($5.69, Amazon.com) The Case-by-Case The nutritional value of these bread varieties really depends on the specific kind you’re buying. These options are usually made with refined flours, which means they won’t be too high in nutrients like fiber, iron and B vitamins.

But that doesn’t mean you need to be afraid of bread, Taub-Dix says. It’s OK to enjoy a slice of white sourdough or pumpernickel every so often. When you can, prioritize more nutrient-dense versions but don’t banish the carbs you enjoy.

3. Enriched or Fortified Bread If you or your family members don’t enjoy the taste of a whole-grain bread, enriched or fortified breads make a good alternative, Taub-Dix says.

Enriched or fortified breads can help you get the nutrients and vitamins present in whole grains while avoiding the whole-grain flavor and texture. However, these types of loaves might not have as much fiber and protein — two nutrients that keep you fuller for longer — as whole-grain bread.

Enriched Bread to Buy Dave’s Killer Bread Organic White Bread Done Right (2.87, Amazon.com) 4. Multigrain Bread Don’t be fooled by similar names: Multigrain bread and whole-grain bread are not made equal. Multigrain bread ​can​be whole-grain but that’s not necessarily the case, Taub-Dix says. Multigrain simply means the bread is made with multiple types of grains — but these may be refined and stripped of nutrients.

“Multi means many; it doesn’t necessarily mean whole-grain,” Taub-Dix explains.

“So even though multigrain sounds attractive, you should check that the first ingredient is whole grains.”

Multigrain bread just may not contain as much fiber or nutrients as whole-grain varieties, Taub-Dix says. Considering fiber plays a role in keeping your blood sugar levels steady, you may not feel as full after a multigrain sandwich made with refined grains compared to a whole-grain version.

Multigrain Bread to Buy Brownberry Whole Grains Multi-Grain Bread (4.59, Amazon.com) Dave’s Killer Bread Organic 21 Whole Grains and Seeds ($19.95 per 2-pack,

Amazon.com) 5. Rye Bread Rye bread is made primarily of refined flour from the rye grain, Taub-Dix says.

Although you can find whole-grain versions of rye bread, it depends on the ingredient list of your loaf.

Although darker breads, like rye and pumpernickel (more on that below) may seem more nutritious than lighter varieties, that’s not always the case, Taub-Dix warns. It all comes down to what’s written on the packaging.

“Don’t assume that the darker the color, the better the bread,” she says. “Some breads are colored with molasses or coloring. A lot of people go by ‘oh, I’m buying a dark bread’ but that doesn’t necessarily mean anything.”

Again, look for “whole grain” on the ingredient list.

Rye Bread to Buy Dave’s Killer Bread Organic Righteous Rye Bread ($6.69, Amazon.com) Wholegrain Rye Bread with Sunflower and Pumpkin Seed ($4.99, Amazon.com) 6. Pumpernickel Bread Pumpernickel bread, like rye bread, is often made with rye flour, which can be refined, whole or a mixture of both. Often, pumpernickel bread is heavier and sweeter than most bread types, which is why you may want to double-check the sugar content of the loaf you choose, Taub-Dix suggests.

“Sugar is also the master of disguise,” she says. “It doesn’t have to be spelled ‘sugar’ — it could come in the form of molasses, cane juice and high-fructose corn syrup. Sometimes, there can be more than one source of sugar in your bread without realizing it.”

A good thing to keep in mind is that one packet of sugar has about 4 grams of sugar, Taub-Dix says. And generally, you want to stay under 24 grams (about six teaspoons) of sugar each day.

Pumpernickel Bread to Buy Mestemacher Natural High Fiber Bread ($14.99 per 3-pack, Amazon.com) Simple Kneads Gluten Free Pumpernickel ($7.99, Amazon.com) 7. Sourdough Bread What exactly makes sourdough, well, sour? It’s the fermentation of flour and lactic acid bacteria in the flour.

Unlike many other bread types, sourdough requires a starter, which is a combination of flour and water that has fermented over several days. But despite the sour taste, sourdough bread isn’t that different from any other kind of loaf, Taub-Dix says.

Usually made with rye flour, sourdough is generally made of white flour unless BREAD>>page 47

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BREAD<<page 46 you buy a specific whole-grain version or make your own.

Sourdough Bread to Buy Bread Alone Organic Whole Wheat Sourdough ($6.49, Amazon.com) The Least Nutritious Breads Although these breads are often the least nutritious by themselves, they can still be part of a healthy diet. Many specialty breads are also part of different cultural cuisines, which means they shouldn’t be neglected just because they may not be as nutritious as other varieties.

Bottom line: Enjoy these bread types in the company of a more nutrient-dense eating plan.

8. White Bread White bread doesn’t rank too high when it comes to nutrition. Unless you’re specifically buying whole-grain white bread (which does exist, Taub-Dix says), it’s safe to assume sliced white bread is low in whole grains and therefore nutrients such as vitamins, minerals, protein and fiber.

As mentioned above, it’s OK to enjoy the bread that tastes best to you. As often as possible, though, try to pair a white bread sandwich with more nutrient-dense foods, like fibrous veggies and lean protein.

9. Specialty Breads: Ciabatta, Pita, Focaccia and Brioche Most specialty-style breads, like ciabatta, pita bread, focaccia and brioche are made with refined white flour. Often, too, these breads are made with higher-fat ingredients like butter or eggs, Taub-Dix says.

Also, never assume that a specialty bread is gluten-free, she advises. As with all bread, you’ll want to check for a gluten-free label on the packaging if you have gluten sensitivities or gluten intolerance.

This piece originally appeared on livestrong.com.

want more health ...

www.modernhealthandliving.com

MEDITATION<<page 8 acting on them. So when emotions arise in my everyday life, I now have a greater ability to notice the emotion and what it’s doing to me before I launch into an automatic reaction. Like when someone cuts you off on the freeway -- being aware of the urge to flip them off, then having the space to make a conscious decision about whether giving them the finger will actually help the situation.

8. I enjoy my food more. Seriously. I love food, but there are definitely times when my mind is on another planet while I’m eating, so much so that I’m barely tasting my food. Sound familiar? Now I know how to slow down, tune into my senses and enjoy what’s going on right here, right now.

All in all, meditating regularly has had a huge impact on my life. It’s helped me to relate to my stress and emotions with more awareness and compassion. Although stress reduction was a goal that I had when I started meditating, now when I sit down on the cushion, I have no agenda. I’m just there to be me and to feel more at home in my mind and my body. Meditation is a mind and body practice that has a long history of use for increasing calmness and physical relaxation, improving psychological balance, coping with illness, and enhancing overall health and well-being. Many studies have been conducted to look at how meditation may be helpful for a variety of conditions, such as high blood pressure, certain psychological disorders, and pain.

A number of studies also have helped researchers learn how meditation might work and how it affects the brain.

DIGEST>>page 47 when the sun is high, diminished during sunrise and sunset, and nearly absent at dark.

Therefore, its best to eat the majority of your food during the day when agni is strongest and lighten up meals at other times. Prime time for your agni is between ten in the morning to two in the afternoon and the best time for your most substantial meal. Like the term “supper” suggests, the other meals are merely supplemental.

Allowing the agni to rest is important, too. When food is taken too soon after a meal (within one to three hours) or too late in the evening, digestion of your previous meal is disrupted. This can result in a residue of incompletely digested food that becomes fodder for toxic build up. The whole system benefits from a long intermission overnight, allowing the digestive cycle to come to full circle with elimination in the morning. To support this natural timing, the best aid is a cup of warm water first thing upon waking.

Food choices are important and so is a regular routine around eating and sleeping.

The practice of rituals around daily cycles helps to calm the mind and nervous system.

Eating meals around the same time every day and maintaining a healthy sleep cycle most of the time is a soothing antidote to stressful schedules and fast-paced lives.

Heather is an Ayurvedic Practitioner and Yoga Instructor in Milwaukee. She provides Ayurvedic consultation, body work, and educational workshops at Kanyakumari Ayurveda & Yoga Wellness Center. S

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

Shop around.

Find a local provider and do your research.

Get a demonstration and/or Trial period

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

6

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